View Full Version : the getting buff/exercise thread
I was wondering who here is an expert on exercise? I'm hoping to bulk up my skinny build this new year and wanted a fittness thread for people to share their stories or either bulking up or slimming down?
How many times would I need to exercise a week for fastest results? What are the best foods, any tips or advice? best kind of ab exercises ect.
I'll start with a weight loss tip... running. If anyone here ever wants to lose wight, if you run for 30mins a day 5 days a week you'll shed fast! That happened to me last year. But now, how does one bulk up?
ms money penny
06-Jan-04, 02:50pm
Try boxing. My dad is a boxing trainer and I have done some sessions with him. Its not only makes you fit but tones you as well. Plus its god damn hard to!
Originally posted by Muggaz
I say take a lot of MDMA, and a little speed... and dance all fricken night... on a 'good' night, you can lose 3kgs.
Hahaha, one of my freinds used to do that every time she felt fat. She gave that method up when she realised that 90% of what you lose is just fluid, which you gain back in a few days!
I'd be happy to give some tips/advice if you want to put up an announcement thread Marcus, or i can just PM you some stuff.
Originally posted by ms money penny
Try boxing. My dad is a boxing trainer and I have done some sessions with him. Its not only makes you fit but tones you as well. Plus its god damn hard to!
Yeah, I did kickboxing for a while back which was the most fun ever. I should probably get back into it and do it more regularly.
Originally posted by buffed
I'd be happy to give some tips/advice if you want to put up an announcement thread Marcus, or i can just PM you some stuff.
Maybe I should make an announcement thread. Don't wanna hog all the info for myself. Consider this thread announced.
this is where personal trainers/nutritionists come in handy.
they can assess your body type/needs better and write you a program that is more suitable to achive the gains you wish.
also take into account that a lot of it comes down to genetics.
Bob Dabilda
06-Jan-04, 02:55pm
I say post all the the tips here rather than PMing them to him. I'm another scrawny assed mofo that needs a bit of meat on his bones and tips would be helpfull.
RavnSair
06-Jan-04, 02:56pm
i need to lose weight... so anything that would help both would be great :) :)
SPOKEYDOKEY
06-Jan-04, 02:58pm
where can i get a personal trainer that will move my arms and legs for me?
on a serious note, swimming is the key to being buffed, it works every muscle, and is minimal strain and impact on joints, plus it's easy and good for this time of year
ms money penny
06-Jan-04, 02:59pm
Originally posted by xxnu
this is where personal trainers/nutritionists come in handy.
they can assess your body type/needs better and write you a program that is more suitable to achive the gains you wish.
also take into account that a lot of it comes down to genetics.
Personal trainers are expensive tho! And some are dodgy bastards.
Focus on your form of lifting, not how much you lift.
Do heaps of variety in sets. example: use freeweights for a chest workout one week then use benchpress another week.
Try to 'shock' your muscles.
remember diet is as important as working out so eat shitloads of protein and maybe invest in some supplements.
Bob Dabilda
06-Jan-04, 03:01pm
Originally posted by defKon
Focus on your form of lifting, not how much you lift.
Do heaps of variety in sets. example: use freeweights for a chest workout one week then use benchpress another week.
Try to 'shock' your muscles.
remember diet is as important as working out so eat shitloads of protein and maybe invest in some supplements.
Protein??? Fuck that.. I'm not eating cum..
Eww..
:-0 :-0 :-0 :-0
Originally posted by Bob Dabilda
Protein??? Fuck that.. I'm not eating cum..
Eww..
:-0 :-0 :-0 :-0
you don't eat it, you drink it :-0
Bulking:
Two things required Marcus: Eating and weight training.
You can bulk up on a 3 day a week full body old school weights program, which concentrates on compound exercises, ie benches, squats, pull-ups, curls, dips, deadlifts, rows etc.
They are your basic compound moves which will pack on the mass.
You will need to eat alot to fuel the muscle growth. You need to considerably increase your calorie intake substatially. Eat 5 meals a day if you can. Get lot's of protein into you and good quality arbs. The protein is used for musclegrowth, the carbs are used by your body to fuel your workouts and give you energy.
Chicken, turkey, tuna etc are great sources of protein while low in fat. Rice, potato, fibrous vege's are reat sources of carbs. Don't worry too much about fat intake at this point. You sound like you have a fast metabolism, so just consume as much good food as you can.
keep your aerobic exercise to a minimum. Cardio work is good for heart health and general fitness, but do too much, and you will find it hard to pack on size, and you run the risk of eating your muscle gains away.
MadMike
06-Jan-04, 03:04pm
I've removed the drug related posts.
God some of you people are idiots.
Protien is in Chicken, red meat, egg whites too Bob... :lol:
I think diet is the hardest thing for me to know. I have heard that it is how you lift the weight not how much you lift. Like slow steady bench presses rather than fast jerky ones, or something like that.
Originally posted by MadMike
I've removed the drug related posts.
God some of you people are idiots.
agreed, but i did post a sensible one after it, you gotta give me that ;)
Fuck that's helpfull buffed! My metabolism is a monster; I have the worst diet of anyone I know, I eat all day (and I mean ALL DAY) and it's all junk like KFC yet I never get fat because I always eat so much I metabolise fast. I WAS planning on running a lot too as I have a bit of a belly and want to abify that area but if cardio will make it harder for me to bulk then perhaps I should not. Also, I was planning on gyming very early in the morning before work. Is it okay to work out that early in the day or not so good?
Originally posted by MadMike
I've removed the drug related posts.
God some of you people are idiots.
:| Disclaimers get you everywhere you know...
no one can take a joke anymore...
pffft.
RavnSair
06-Jan-04, 03:13pm
isnt gym in the morning better for losing weight?? hmph :( just some thing i heard... dont know if its true :p
ok, so whats everyone's thoughts on bloodtype diets?
I had one done for me and to be sure I actually feel better on it. I cheat everynow and again, but giving up the majority of the foods I'm not meant to eat has left me feeling 'cleaner' (?) not much in the way of wieght loss though, but on a good note since leaving NZ I have lost about 8-9 kgs, which I am stoked about. not sure if it's more due to the climate change than anything else.
I gotta start cooking myself lunch and stuff...
also whats the deal with low carb diets? my flamate went on one and cut out every possible carb he could find (fruit, fruit juice included, he even cut out soft drinks, because they were *carbonated*... fuck we had a good laugh at him about that)
Bob Dabilda
06-Jan-04, 03:15pm
Originally posted by MadMike
I've removed the drug related posts.
God some of you people are idiots.
You got the WANG brother...
8-)
I think low carb diets work. Recently I developed an allergy to wheat which cut down my carb intake as bread was my primary source of food and I lost heaps of wieght while I wasn't exercising. I don't know if it's the most healthy thing though.
I don't like working out in the morning......it's a personal thing. I find my strength levels are about 15-20% down in the morning compared to afternoon.
If you train in the morning, make sure you have eaten something about half an hour to an hour before. Remember you won't have eaten for around 12 hours and you need to fuel your workouts.
It's not just how you lift. To increase muscle size and strength, you need to overload the muscle, ie use more weight each time you go to te gym. Lifting with good form is important, but so is increasing your weights.
Lift in a rep range of 5-10. More than10 reps and you are training for endurance instead of size/muscle.
If you find it difficult to stomach 5 meals a day, replace one those meals with a protein shake.
You don't need more than 20 minutes of aerobic work 3 times a week. Any more than that and you will find it difficult to add mass/size.
Don't foget that lifting weights and adding muscle greatly helps to burn fat, something which most people don't realise.
Doing cardio early in the morning before you've eaten is the best time to perform your cardio as it will burn the most fat/calories, but that is irrelevant if your looking to add size.
I can't stress how important it is to perform exercises like squats, dips, becnhes, military press, barbell rows and dealifts. They will pack on mass quicker than any other exercises. Machines are useful, but nowhere near as effective.
For abs, just perform crunches and leg raises.
Do 3 sets of crunches and 3 sets of leg raises 3 times a week.
Don't forget that your abs get worked when doing squats and other compound exercises as well.
Bob Dabilda
06-Jan-04, 03:30pm
Originally posted by marcus
Anyone got tips for abs?
Ride a bike.
:)
Seriously. I do some extreme mountain biking some weekends and I can see a noticable difference after just one 4 hour trek.
I just need to get off my ass and do it more often.
big eddie
06-Jan-04, 03:33pm
diet is far too often neglected, if you want to gain muscle mass you will want to be eating 40% protein minimum... upto 50 or 60% don't worry about cutting out carbs all together, but make the switch to low GI carbs... wholewheat bread etc, cut out as much refined sugar as you can.
also cutting out softdrinks is smart, there is sooo much high GI carbs in softdrink it isn't funny... cutting out softdrinks and whitebread makes a big difference.
ommelettes, chicken breast, baked beans & sausages are your friends learn to love them :lol:
Originally posted by marcus
Anyone got tips for abs?
lots, and lots of vigorous sex.
You stomach should always be sore after a good pleasure session.
Great link here I always used to check out when I used to workout
http://www.teenbodybuilding.com/
Havn't been to the gym for about 2 months:meh:
I seriously thought this was a call to arms to get a mob together to go lynch our resident smiling goat buffed...
As you were... if you need me, shine the Bat-light at the sky...
I think you should really think about why you want to get buffed, because it does take a lot of work and maintenance once you have reached your goal.... I'm too lazy to exercise regularly so when I do exercise (although not entirely true,) I am sort of wasting my time....
Originally posted by marcus
I think diet is the hardest thing for me to know. I have heard that it is how you lift the weight not how much you lift. Like slow steady bench presses rather than fast jerky ones, or something like that.
yeah, what you want to do is two things
1- full extension of the muscle(s) your training
take a bicep curl, you want to start with your arms pretty much straight (but not locked) and curl all the way up to your shoulders. this way, you work the whole muscle, not just the contracted bit.
2- slow and steady
doing it slowly and steadily gets you endurance as well as strength. plus your form will be better, and youll be able to isolate the muscles you want to work far more effectively (or at least thats what the trainers tell me to do)
must get to the gym today i think :) uugh christmass is soooo bad.
one quesiton though, all this GI talk and carb thingies has got me wondering, i eat a lot of rice, is this a good or bad thing? should i switch to something else?
Matt D
Originally posted by MattD
yeah, what you want to do is two things
1- full extension of the muscle(s) your training
take a bicep curl, you want to start with your arms pretty much straight (but not locked) and curl all the way up to your shoulders. this way, you work the whole muscle, not just the contracted bit.
2- slow and steady
doing it slowly and steadily gets you endurance as well as strength. plus your form will be better, and youll be able to isolate the muscles you want to work far more effectively (or at least thats what the trainers tell me to do)
must get to the gym today i think :) uugh christmass is soooo bad.
one quesiton though, all this GI talk and carb thingies has got me wondering, i eat a lot of rice, is this a good or bad thing? should i switch to something else?
Matt D
Rice is ok.......a good source of carbs. Make sure you boil your rice rather than fry. sweet potato is another good source of carbs.
excentrics (spelling?) - taking twice as long on the return as on the contraction
eg: bench - press it away from you as fast as you can, then when returning to the starting position (back down by you chest) control the weight down as slow as you can. fucking rips let me tell you, you may need a spotting partner to get the last few up but you should be able to return it by yourself each time.
worked well for me, got massive gains in size and strength from them.
also don't know what the deal with it is now but when I was using creatine I got some awesome gains too, didn't notice them until after I had been on it steadily for a month though. like jumping my chest flys from 14kg > 22kg in under a week (and then upwards still from there)
usually when I go into train I find that mixing it up gets the best results, by that I mean not having one set routine to follow, if you know a few exercises (properly, check with the staff at the gym that your technique is correct before you tear something) for each muscle you can vary your training, this also helps fight boredom with your routine. always push yourself too, say if you goal is 10 and you reach it easily, pull out another few, if you start doing to many reps for any exercise put the wieght up.
ALSO try not to think of any exercise as a procedure (bring weight to shoulder, extend etc) rather think of working your muscle and concentrate on contracting the muscle you are meant to be using (contract bicep to bring wrist to shoulder)
though, this is just on my own experience bare in mind.
buy the Total Gym.
Chuck Norris and Christie Brinkley swear by it. you can get fit, get buffed, have fun doing it, and when your finished just fold it up and tuck it away in a shoe box.
see late night commercial TV for more details. :p
Originally posted by xxnu
also don't know what the deal with it is now but when I was using creatine I got some awesome gains too, didn't notice them until after I had been on it steadily for a month though. like jumping my chest flys from 14kg > 22kg in under a week (and then upwards still from there)
Creatine will give you strength gains and will give you the appearance of 'looking' bigger in the short term or for as long as you take it. However, the bloated or larger appearance it can give you is largely water, not muscle growth. As creatine is absorbed by the cells in your body, it draws more water into your muscles, thereby giving your muscles a 'volumised' appearance.
It is very expensive and i don't recommend people use it unless they have a good base to start with. You are better advised putting that money toward good quality food.
Someone who hasn't trained before will make excellent muscle gains just through hard training and good eating for at least a couple of years before they need to start using things like creatine.
Scratchy
06-Jan-04, 04:54pm
Originally posted by buffed
Creatine will give you strength gains and will give you the appearance of 'looking' bigger in the short term or for as long as you take it. However, the bloated or larger appearance it can give you is largely water, not muscle growth. As creatine is absorbed by the cells in your body, it draws more water into your muscles, thereby giving your muscles a 'volumised' appearance.
RE:CREATINE
I started using that stuff for about 6 months and IMO I did put on a bit of weight but I was eating more as well. I eventually came off the creatine and i noticed a slight drop in muscle definition. It also made me feel nausaus sometimes as it leaves a chalky taste and residue, even after stirring for ages cause its not 100% disolvable
ok I was training for about 2 years or so before I trailed creatine. and it does tastse... awful (in my time I have tasted far worse things) I'm not exactly buff (understatement) to begin with so I didn't really notice much in the way of muscle definition loss, though I did get MASSIVE hunger pains if I didn't consume food like every two hours.
enough about that though.
it's good to know exercise in the morning is best, I can't run if I have food in my stomach (same with most aerobic activty it just doesn't sit well.) so I tend to go first thing in the morning, same with surfing, though the best waves are in the morning too!
so at what point does it stop burning fat and start eating muscle though. also what burns fat better? (in regrads to running distance vs. intensity?)
Originally posted by Scratchy
RE:CREATINE
I started using that stuff for about 6 months and IMO I did put on a bit of weight but I was eating more as well. I eventually came off the creatine and i noticed a slight drop in muscle definition. It also made me feel nausaus sometimes as it leaves a chalky taste and residue, even after stirring for ages cause its not 100% disolvable
i think alot of people use it as aquick fix, but if you haven't got a good base of muscle to start with, it will do nothing more than put a whole in your wallet.......it's not cheap and it can make you nauseaus as you say.......it is also quite hard on the digestive system for some people.
big eddie
06-Jan-04, 05:13pm
If you want to eat rice, make sure it is basmati rice, it has the lowest GI of rice *and* its still nice and white.
basmati rice is the best!
IMO
Originally posted by xxnu
ok I was training for about 2 years or so before I trailed creatine. and it does tastse... awful (in my time I have tasted far worse things) I'm not exactly buff (understatement) to begin with so I didn't really notice much in the way of muscle definition loss, though I did get MASSIVE hunger pains if I didn't consume food like every two hours.
enough about that though.
it's good to know exercise in the morning is best, I can't run if I have food in my stomach (same with most aerobic activty it just doesn't sit well.) so I tend to go first thing in the morning, same with surfing, though the best waves are in the morning too!
so at what point does it stop burning fat and start eating muscle though. also what burns fat better? (in regrads to running distance vs. intensity?)
the jury is out on whether moderate intensity, longer duration cardio burns more fat than higher intensity, short duration cardio and vice versa.
The weight of opinion seems to suggest that moderate intensity, longer duration cardio taps into and breaks down fat stores more effectively than higher intensity shorter duration cardio..........but it's not conclusive.
I think 4 sessions of cardio per week at about 20-30 minutes per session is plenty. If you are looking to add muscle size then cut back to 3 sessions.
Any more than that and i think you run the risk of breaking down muslce, unless you are on steroids.
Also, it is advisable to keep your cardio and weight training on separate days. If you do them together, make sure you have a carb drink handy. Doing weights and then cardio with no carbs is asking for muscle breakdown.
Scratchy
06-Jan-04, 05:30pm
I have also found that putting weight on can be done by using protien shakes. There are loads on the market and most of them give unrealisitic ideas so look around first. I used protein shakes because when working it is impossible to eat 5 meals a day so I ate 3 meals and drank 2 shakes. Again the results depend on how much effort you put into training and weights so I noticed I slight increase in Physic. Its hard to put on weight but easy to lose with I high metabolism in which I have noticed with myself because I have not been the gym for a while. A lot of it is commitment which I don't have time for at the moment.:(
BlueSteel
06-Jan-04, 05:41pm
BlueSteels"easy step-by-step program to looking like Arnold Schwarzenegger in weeks"guide.
Inject Deca 100 in your arse often enough till swells and you feel some serious pain. Remember, no pain, no gain.
Keep injecting Sustanan 250 till you rip up like that muzza at your local night club who keeps pinching the podium from you for a dance. Remember, you WILL get those washboard abs that even he will want to touch!
Consume enough Test Proianate so you don't get no bitch tits where people can laugh at you. Also, it will hide the fact your on a serious gym "diet".
Take some Test Cypionate cause it sounds cool when talking about it at the gym with the Roid Boys.
Don't forget your daily dose of Finiject Trenbolone to enhance that hokey cokey dance of yours for when you take your top off at the clubs.
Finally, consume copious amounts of Ephidrene tablets so you can maintain that limp erection for when you need to go masturbate or to prove to the chick you just picked up, (thanks to your new body) that you can still do it and thus prove to her that your body is all natural.
Scratchy
06-Jan-04, 05:45pm
I have no idea what most of those products are but I am taking it they are illegal?
I don't want to put on muscle however I do want to retain my weight level and body shape. Is there a minimum amount of exercise that everyone should do? I do try and go to the gym everyday however my sessions are sporadic - sometimes twice a day sometimes nothing for three or four days. How many times a week should I do weights, cardio etc.
ok pretty much what buffed and some others said, but with a personal summary:
building up muscle mass is the rip/tearing of muscle fibres and the subsequent rebuilding of them bigger than they were.
the slower you tear the muscles the better, the more you have to rebuild, therefore slower weights are better.
free weights are better because you have to control the direction of the exercise and balance etc... rather than just one plane via a machine, ie. your ripping more muscle.
keep it in the 5-10 rep range, and probably 3-4 sets per exercise. try to build up the weight per set, and work to failure (cant lift anymore) on the last reps on your final sets. having a spotter helps lots.
depending on your rate of recovery you can aim to fit in 1-3 resistance sessions per muscle group per week. ie. rip your chest and shoulders apart on monday, feel it hurt tuesday/wednesday, so do abs and legs / or back, biceps and triceps etc and then come back to chest later in the week.
to assist with the energy to do all this rip and repair, eat lots of protein (repair) and carbs (energy). your body is machine, load it up, then build it up, then load it again.
if your trying to build up muscle mass quicker, i wouldnt do much cardio, if any during this phase. if you must keep the heart rate down around 120-140 this will limit how much energy you burn from muscle. aerobic vs anerobic [?]
better to go a couple of months building up the muscles, then a couple of months toning. ie. make it massive, then chisel.
finally on the suplements front: protein is all good. get lots. particularly in the 30 minute window after exercise when your body needs to repair.
milk has lots of good protein. pura tone and shape are the best in terms of protein to fat ratio. flavouring (and lite ice-cream) are recommended.
you can buy bulk protein from that place on oxford street in the 4L bucket - which is the best value - but get a blender and flavouring from the supermarket cause you'll need to make it taste good.
more economical and almost as good - is skim milk powder. once again lots of protein.
creatine can be good for increasing energy and strength a little, but the only point of this is so you lift more weight and rip more muscle. you will also look a little bit bigger from your muscles retaining more fluids. if you do use creatine you need to cycle it - something like a double dose for the first few days to load up, then normal doses for 6 weeks, then at least a month off it.
glutamine can be ok if your doing a lot of cardio and weights. this basically slows the rate your body strips your muscle for fuel.
tribulus works for some. but the real stuff is too expensive to worry about unless your a freak.
anyway thats a fair dump - most of it makes logical sense if you think about your body as a system.
Warren G
06-Jan-04, 10:29pm
Originally posted by marcus
I'll start with a weight loss tip... running. If anyone here ever wants to lose wight, if you run for 30mins a day 5 days a week you'll shed fast! That happened to me last year. But now, how does one bulk up?
I was told by a trainer at the gym that if you want to lose body fat, you have to run at a pace where your heart rate is between (60-75%:?) Max heart rate = 220-Age.
Another tip ive heard of is the fat talk test, ie when u run u should be able to hold a conversation without huffing and puffing. This is the best speed to work out to in order to burn fat.
Im not 100% sure on the above tho....buffed???
All you need to know for beginners:
http://www.bodybuilding.com/fun/mike4.htm
and check out the reat of the site for heaos of information.
Don't be scared about looking at body building information by thinking "I don't want to look like some pumped up freak" you don't have to be huge to use body building techniques.
If you seriously want to gain bulk my friends recommend, protein supplements (most important supplement), tribulus, creatine (but you have to load, then stop using it, try go on L-Glutamine when you're not using creatine).
Delphin
06-Jan-04, 11:18pm
I've put on nothing while I've been doing weights at the gym. Not that I want to...
(I'm a girl who eats heaps but has had a BMI that says I'm underweight for forever... nuff said. It's all genes!!)
BTW, can anyone give me any advice with how to be able to put your ankle right to the ground while doing the 'dog' (I think) pose in yoga or the similar one in pilates (where you put both your feet and your hands on the ground with your bum in the air). I never can...
SpaceMonkey
06-Jan-04, 11:41pm
Originally posted by Delphin
BTW, can anyone give me any advice with how to be able to put your ankle right to the ground while doing the 'dog' (I think) pose in yoga or the similar one in pilates (where you put both your feet and your hands on the ground with your bum in the air). I never can...
You've never had any trouble with the dog pose when you've done it with me... :p
big eddie
07-Jan-04, 01:01am
If you want to drink protein shakes, make em yourself with milk and whey protein, rather than buying the really expensive 'body builder shakes'
Originally posted by Scratchy
I have also found that putting weight on can be done by using protien shakes. There are loads on the market and most of them give unrealisitic ideas so look around first. I used protein shakes because when working it is impossible to eat 5 meals a day so I ate 3 meals and drank 2 shakes. Again the results depend on how much effort you put into training and weights so I noticed I slight increase in Physic. Its hard to put on weight but easy to lose with I high metabolism in which I have noticed with myself because I have not been the gym for a while. A lot of it is commitment which I don't have time for at the moment.:(
i agree with scratchy. fast metabolism and busy lifestyle can be hard for maintaining or gaining weight. i dont take any 'party tricks' of any sort either... drinking lots of milk is great.
fast metabolism is good though... as you can see results quicker then some.
1. Every set MUST be completed to failure...
2. Focus more on the negative motion than the positive motion
3. Make sure you change routine every so often... your muscles become accustomed to a certain routine and stop growing.
4. Use a full range of motion.
5. If you are a n00b to working out.... start off on the machines to establish a good foundation of strength... then move onto free weights.
6. Progression: Don’t add weight to any exercise until you’re able to get (with good form) all of your reps for every set. You’ll probably discover you’re stronger in some areas than others or notice all the exercises don’t seem to progress at the same rate. That’s fine. It may take a month or more before you’re ready to add weight to any or some of the exercises but don’t become discouraged or tempted to forge ahead too quickly. If you’re fighting to maintain good form during any of the reps in a set then you’re not ready to advance the weight. When you’re able to show good control over an exercise, have mastered its form throughout the entire range of motion and are able to complete all the reps in each set you may start to add a small increment of weight to that exercise.Continue to add weight to an exercise only if you’re able to fulfill the proceeding criteria each time you workout. After a weight increase it might take several workouts before you’re able to perfect the exercise at the new, increased level of difficulty. That’s normal. It takes the body time to safely adjust to a new challenge. For that reason, don’t add weight to any exercise more frequently than once a week. Rather than rush your progression learn to enjoy each part of the journey.
7.If you want to put on some decent size LEARN these excercises:
*Full Squats
*Pullovers
*Standing Presses
*Chins
*Dips
*Barbell Curls
*Shrugs
*Stiff-Legged Deadlifts
8. Form is paramount... if you feel the need to use momentum as assistance.... dont. Dont swing, dont lift your back off the bench etc.
9. Try not to 'rest' too much... you see a lot of guys in the gym who sit there and have a fucking mothers meeting... stay focused and move quicly b/w excercises
10. Train Hard, pain is your friend : )
11. EAT / DRINK / SLEEP properly
12. Advanced Techniques:
* Drop Sets
* Negatives
* Super Slow Sets
Drop Set:
1-Perform 1 set of an excercise to fatigue in correct form at your most challenging weight.
2-Take a portion of that weight off, and complete another set to failure in correct form (with no rest u softcock : P ).
3-Repeat step 2
Negatives:
You need at least 2 people to help you here depending on the excercise. Your partner lifts the weight for you, your job is to lower it. Sounds easy eh!? Its not. And it shouldnt be if you are doing it properly.
Super Slow Sets:
Basically doing the set as slow as possible in correct form using a full range of motion. Its painful : )
Originally posted by Minxie
I don't want to put on muscle however I do want to retain my weight level and body shape. Is there a minimum amount of exercise that everyone should do? I do try and go to the gym everyday however my sessions are sporadic - sometimes twice a day sometimes nothing for three or four days. How many times a week should I do weights, cardio etc.
You only need weights 3 times a week, wherein you work all bodyparts. Cardio is up to you, but again, you shouldn't need any more than 3 sessions a week of 20 minutes each session.
The biggest misconception is that you need to go to the gym every day to put on muscle or to get buffed. Overtraining is the single most reason that most people never put on or maintain their muscle.
Get in the gym, work hard, go home and rest. Someone who is traning every day is not giving their muscles any time to rest, recover and grow.
Originally posted by buffed
You only need weights 3 times a week, wherein you work all bodyparts. Cardio is up to you, but again, you shouldn't need any more than 3 sessions a week of 20 minutes each session.
The biggest misconception is that you need to go to the gym every day to put on muscle or to get buffed. Overtraining is the single most reason that most people never put on or maintain their muscle.
Get in the gym, work hard, go home and rest. Someone who is traning every day is not giving their muscles any time to rest, recover and grow.
Absolutely spot on.... Its a must if you work out at a high intensity... you need your rest.
Overtraining + Shit form = injuries + no muscle gain..
Here is a beginner's routine that targets the whole body primarily using basic compound exercises.
Day 1
Squats 4 sets x 10 reps
flat bench press 4 sets x 10 reps
Chins - 3 sets as many as you can do each set
Abs - 4 sets (crunches& leg raises)
Day 2
Military press or standing press 4 sets x 8-10 reps
deadlifts 4 sets x 10 reps
Barbell curls 4 sets x 10 reps
hamstring curls 4 sets x 10 reps
Day 3
Squats 4 sets x 7-10 reps
calf raises 4 sets 10 reps
Barbell rows 4 sets 10 reps
Dips 3 sets as many as you can do
Abs - 4 sets
Make sure you do a general warm-up and light stretching of the muscles you will be using before you get into your workout for about 5-10 minutes.
You should take a full day rest between workouts. Once you have broken yourself in and learned to execute the above exercises with good form, start adding weight and drop your reps down to 5-8. The above exercises are excellent size and mass builders and should be performed as such by bringing your reps down and handling more weight.
After a while, you can change up the routine, add exercises or split your body parts up.......it's up to you.
Here is a good website which shows you how to perform common exercises
http://www.exrx.net/Lists/Directory.html
Squats @ 7-10??
I would say 10 - 15
Originally posted by oni0n
Squats @ 7-10??
I would say 10 - 15
i don't believe in going higher than 10 reps for size, particularly not more than 12, even for squats, but it's a personal thing.
I'm doing 5 x 5 at the moment for squats and my legs are growing like never before.
check out www.freetrainers.com
Takes about 2 minutes to sign up. From there you can set up customised training program depending on your goals. I've found this to be very good.
Originally posted by buffed
i don't believe in going higher than 10 reps for size, particularly not more than 12, even for squats, but it's a personal thing.
I'm doing 5 x 5 at the moment for squats and my legs are growing like never before.
I take a similar approach in sets.... I dont do more than 3 per exercise... but I make sure each set is fucking painful and done right
Originally posted by oni0n
I take a similar approach in sets.... I dont do more than 3 per exercise... but I make sure each set is fucking painful and done right
yep.......it's all about experimenting and finding what works for each individual and training HARD.
Sellout_1
07-Jan-04, 10:24am
hehehe my ex works at my gym so i get a lot of personal training for free :P
At the moment though he has me running up this massive flight of stairs next to the gym every day... im only up to 10 at a time so far and it is a killer..... but apparently its the best way to tone up your legs and butt :D
i also do this fat attack class and you jump around alot and its really fun :)
phoneyhuh
07-Jan-04, 02:22pm
OK, this is all very well informative and good as im quite the scrawny speed weed myself....BUT
The only thing stopping me from working out to "buff up" is motivation. I joined the Gym once, for the first 2 weeks, I was going 3 - 4 times a week and I was ready to do this for another year!
Then 2 - 4 weeks later that dropped to once or twice a week, and after a month I lost all motivation completely.
When I get home from work, theres nothing more that I wanna do that to crack open a beer, smoke a bong or five, Lie down on the couch and watch TV for the rest of the nite. Not lifting heavy shit and puffing myself out!
How do you find the motivation to work out - and stick with it for months on end ?
I have all the good intentions of wanting to be fit, healthy, buff and all that good stuff. But by golly I just cannnot comitt myself to doing something like working out!
Please help!
PhaseIII
07-Jan-04, 02:42pm
Basically buffed and oni0n have given you great advice. Stick to compound training routines, doing between 3-5 sets, and max 10 reps per set. To become a monster you have to eat like a monster. Diet is the hardest thing to do because it requires a change in your lifestyle but it is the major contributing factor to gaining size.
If you want some quality info about bodybuilding I recommend you read Joe Weider's Ultimate Bodybuilding (he is the grandfather of bodybuilding and has trained guys like Arnie and Lou Ferrigno) .
Also try this site www.anabolicreview.com this site covers every area of bodybuilding, diet, training, steroids etc... I recommend you join the forums as the guys there are very helpful and will give you advice as to how to achieve the results you are after.
Originally posted by phoneyhuh
OK, this is all very well informative and good as im quite the scrawny speed weed myself....BUT
The only thing stopping me from working out to "buff up" is motivation. I joined the Gym once, for the first 2 weeks, I was going 3 - 4 times a week and I was ready to do this for another year!
Then 2 - 4 weeks later that dropped to once or twice a week, and after a month I lost all motivation completely.
When I get home from work, theres nothing more that I wanna do that to crack open a beer, smoke a bong or five, Lie down on the couch and watch TV for the rest of the nite. Not lifting heavy shit and puffing myself out!
How do you find the motivation to work out - and stick with it for months on end ?
I have all the good intentions of wanting to be fit, healthy, buff and all that good stuff. But by golly I just cannnot comitt myself to doing something like working out!
Please help!
you have to motivate yourself phoney........no one else can help you with that.
no reason you can't still smoke and drink and do all that stuff, but an hour a day 3 days a week is all you need to improve your health.
Go straight to the gym from work.......once you get home it's too easy to say 'nah, i couldn't be bothered'.
Like anything, yu need to enjoy it........if you don't it will always bevery difficult to get anything out of it.
For me, working out is a release.....sounds strange, but for me, working out is what i do to relax.
buffed mate im just curious, what supps. you on?
and what brands?
/mike
Originally posted by phoneyhuh
How do you find the motivation to work out - and stick with it for months on end ?
I have all the good intentions of wanting to be fit, healthy, buff and all that good stuff. But by golly I just cannnot comitt myself to doing something like working out!
Please help!
It's not for everyone, I actually enjoy going ot the gym in the afternoon and squeezing out every last bit of energy i have for the day. I found that when i first started, it was a pain in the arse to go to the gym, but after a few weeks when the pain had gone and you can see improvements it gets quite addictive.
The thing is, with the gym you are only cheating yourself when you slacken off. You need to be strict, you wont get anywhere with no self discipline.
/mike
Originally posted by mike_L
buffed mate im just curious, what supps. you on?
and what brands?
/mike
Not using any at the moment Mike.........i was taking colostrum and whey powder a few years back but went off them because it was giving my digestive system problems.
I was using Aussie Bodies colostrum and Max's whey powder. I've heard good things about Max's......they have re-engineered their products and they are producing some good stuff at the moment.
the problem i have with people taking supplements is that most people who take them haven't got ther diet or training sorted yet. I always tell people to get their det and training sorted first and then try supplements. They are expensive and can be a big waste of money in the hands of someone who doesn't know how and when to use them.
Scratchy
07-Jan-04, 04:31pm
A decent thread with some helpful advice.....
I think the main key point is commitment and motivation and Buffed is right with going the gym after straight after work because i have suffered the "can't be bothered syndrome now" on many occasions
Originally posted by Scratchy
Buffed is right with going the gym after straight after work because i have suffered the "can't be bothered syndrome now" on many occasions
:lol: yeh u get stuck on itm?
;D
Delphin
07-Jan-04, 07:56pm
It also helps if you go with someone. Half the reason I joined a gym was cause my boyfriend went and thought it'd be better to go there with him rather than complain that I didn't get to see him enough.
Now, we both go together, straight from work, and as we live together, we can only cop out if both want to cop out.
hehe, I went with my girlfriend to the gym a couple of times.
didn't quite work when she was spotting me.
well actually, it did cause I had to put in all my effort to get the weights up...
whats peoples verdict on spotting? I don't generally like strangers doing it cause most of the time I find they just try to left the wieght for you instead of giving you just enough help to get it up.
seriously, I have to find out where the gecko is in this office...
You really don't need a gym.
I was told by a PE instructor that the gym is generally a load of crap. All you need is...
- Running
- Press ups (get some handle grip bars for the floor, good slow controlled movement, different hand widths etc)
- Sit ups (good ones that really count)
I've been sticking to this recently and am seeing FAR better results than I ever got in the gym just trying to work one muscle on some poxy machine.
If you want more info, let me know and I'll write out a program that I follow.
Oh, and eat 5 chickens a day...preferrably live ones.
Originally posted by Pigman
You really don't need a gym.
I was told by a PE instructor that the gym is generally a load of crap. All you need is...
welll your PE instructor can go ;D himself
i have equipment here at home but too many distrctions, i need a gym so i can focus properly. each to their own.
/mike
Originally posted by Pigman
You really don't need a gym.
I was told by a PE instructor that the gym is generally a load of crap. All you need is...
- Running
- Press ups (get some handle grip bars for the floor, good slow controlled movement, different hand widths etc)
- Sit ups (good ones that really count)
I've been sticking to this recently and am seeing FAR better results than I ever got in the gym just trying to work one muscle on some poxy machine.
If you want more info, let me know and I'll write out a program that I follow.
Oh, and eat 5 chickens a day...preferrably live ones.
Pigman, i agree that you don't necessarily need to go to the gym to look fit, but the thread was originally sarted by Marcus asking for advice on how to put on size/muscle.
You will not put on any appreciable size/muscle by doing press-ups/running/sit ups.
And if your PE instructor disagrees with me have him call me and i'll gladly show him how wrong he is.
Originally posted by xxnu
whats peoples verdict on spotting? I don't generally like strangers doing it cause most of the time I find they just try to left the wieght for you instead of giving you just enough help to get it up.
I think spotting if you have a training partner is awesome because if you trust them you can push yourself harder.
I don't like spotting strangers though, when I used to go to the gym I had a few guys ask me to spot them and I always felt uncomfortable because they were always quite buff and lifting heavy weights and I didn't trust myself to hold the weight for them if they gave way...
Originally posted by mike_L
welll your PE instructor can go ;D himself
i have equipment here at home but too many distrctions, i need a gym so i can focus properly. each to their own.
/mike
Right.
Originally posted by buffed
Pigman, i agree that you don't necessarily need to go to the gym to look fit, but the thread was originally sarted by Marcus asking for advice on how to put on size/muscle.
You will not put on any appreciable size/muscle by doing press-ups/running/sit ups.
And if your PE instructor disagrees with me have him call me and i'll gladly show him how wrong he is.
Let's put it this way. I had been going to the gym on and off for about 8 years. Tried everything. Personal trainer programs, going mad on machines, trying to target different muscle sets...etc...etc. And yes I was getting slightly bigger as time went on.
However, I have noticed much better mass increase and general "buffedness" since starting my home works outs...and all involving NO equipment.
Doing press-ups and the such like, when done properly and with a little variation thrown in to the mix uses pretty much all the major muscles in your body. You try and hold a WELL-FORMED press-up position in either the raised or lowered position for a while and see if every muscle in your body doesn't soon start screaming (arms, shoulders, pecs, abs, thighs, back...you name it). :-0
The trick is learning to do press-ups and the such properly, not just dropping to the floor and pumping out 20 any old how.
Also, the added bonus with this is, I DON'T HAVE TO TRAVEL TO THE GYM, AND IT'S FREE! So this means I can do a quick 10 minute work out before a shower in the morning...hell I can even work out on the train if I wanted. :lol:
I'm just trying to tell people what is working for me, I would never have believed it myself. I used to swear by all those fancy looking machines down the gym. Don't think I'll ever join a gym again.
Just 4 easy payments of $49.99 for my best-seller, "Get buffed at home". The first 100 callers will receieve my dietry supplement manual, "Eat your way buffed" absolutley free!
1800-IM BUFFED
i have a gym and a pool downstairs in my apartment complex, and for the first few weeks my girlfriend and I were down there all the time[well, her 2-3times a week, and i was down there every day]
was doing an hour on the treadmill, after a 5minute warmup on the rowing machine, and then some weights, and then into the pool for a few warm down laps
Originally posted by ellwa
i have a gym and a pool downstairs in my apartment complex, and for the first few weeks my girlfriend and I were down there all the time[well, her 2-3times a week, and i was down there every day]
was doing an hour on the treadmill, after a 5minute warmup on the rowing machine, and then some weights, and then into the pool for a few warm down laps
...and your point is?
for anyone considering large weight loss, controlled carbohydrate diets are great. ive had huge success with mine. at my peak i'd lost 45kg. ive put a bit back on, but im still at 40kg loss. i just wish id started an exercise program back then. i've now started doing weights and swimming but i shoulda done it from day one. i have another 10kg to lose but thats mainly exercise based.
this was me november 2002
http://members.iinet.net.au/~schee/lowcarb/sean211.jpg
this was me in october 2003 (at lowest weight)
http://www.inthemix.com.au/photos6/albums/031017-funkyfridays/aaw.sized.jpg
so if you want to lose weight and get into shape combining a controlled carb diet with exercise will give drastic results. i highly reccomend buying (or borrowing from the library) dr atkin's new diet revolution. this book explains everything clearly and leaves few questions unanswered. there are a few low carb support forums online too. pm me if you want the url to them.
Let's put it this way. I had been going to the gym on and off for about 8 years. Tried everything. Personal trainer programs, going mad on machines, trying to target different muscle sets...etc...etc. And yes I was getting slightly bigger as time went on
1. You havent tried everything
2. Isolating muscle groups will not get u big
3. Going mad on machines doesnt tell us much... you could be exercising with bad form and using weights that arent challenging.
4. On & off for 8 years...?? train properly, and by that I mean train HARD with proper FORM for 2 years straight. If you have "trained " for 2 years straight and you didnt get buffed.... you probably didnt train properly... during that time you were training did you do : squats, deadlifts and chins? I bet you didnt.
Originally posted by oni0n
1. You havent tried everything
2. Isolating muscle groups will not get u big
3. Going mad on machines doesnt tell us much... you could be exercising with bad form and using weights that arent challenging.
4. On & off for 8 years...?? train properly, and by that I mean train HARD with proper FORM for 2 years straight. If you have "trained " for 2 years straight and you didnt get buffed.... you probably didnt train properly... during that time you were training did you do : squats, deadlifts and chins? I bet you didnt.
word
Pigman, how do you train your lower back, your hamstrings, your lats, your rhomboids, your traps, your biceps, your quads using press-ups, sit-ups and running? Building a good physique is more than building your chest and abs.
I could put you on a whole body program of weights, and assuming you busted your ass, you would see appreciable muscle gain within 6 months.........but from the information you've given me above, you definitely haven't tried everything.
Were you squatting, deadlifting, dipping, chins, rows, etc.......i suspect not.
funkychook
08-Jan-04, 10:12am
So true - Buffed has it down for sure.
All about form and intensity - pushups and sit ups are great, and you can definitely feel your muscles scream when you smash out a huge set - I know I certainly do. But there is no way you can overload the muscles properly just by doing pushups etc - you need weights to correctly target the muscle groups you want to train.
If you start doing decent bench lift, pec flies and bicep curls, you'll see results a lot faster than if you are doing reps of pushups all the time...
A question, though - I need to get better at heaves (extended chinups) for work. what kinda stuff is good to improve that?
Just saying was HAS, and HASN'T worked for me.
End of story.
Originally posted by funkychook
So true - Buffed has it down for sure.
A question, though - I need to get better at heaves (extended chinups) for work. what kinda stuff is good to improve that?
When you say heaves, you mean pushing stuff overhead?
if yes, standing presses are great, will build-up your shoulders and traps. Also need to strengthen your lower back which is placed under strain when you push anything overhead.......deadlifts are great for that. Concentrate on shoulder/trap work and lower back work.
funkychook
08-Jan-04, 10:34am
Nah, sorry - heaves are what the training instructors call them - chin ups, really. But they are hella strict as to exactly how far down etc you go - like, start is arms completely extended below the chin up bar. then one rep is up enough so your eyes are over the beam. then down is all the way to arms fully extended again...um...does that make sense?
Probably still shoulders/tri...but what kinda shoulder stuff?
Originally posted by funkychook
Nah, sorry - heaves are what the training instructors call them - chin ups, really. But they are hella strict as to exactly how far down etc you go - like, start is arms completely extended below the chin up bar. then one rep is up enough so your eyes are over the beam. then down is all the way to arms fully extended again...um...does that make sense?
Probably still shoulders/tri...but what kinda shoulder stuff?
The only way you will improve your chinups or heaves is to do more chinups.
Shoulder presses and shrugs will help as will deadlifts and barbell rows as they will add size and strength to your upper back/shoulder girdle.
Originally posted by funkychook
Nah, sorry - heaves are what the training instructors call them - chin ups, really. But they are hella strict as to exactly how far down etc you go - like, start is arms completely extended below the chin up bar. then one rep is up enough so your eyes are over the beam. then down is all the way to arms fully extended again...um...does that make sense?
Probably still shoulders/tri...but what kinda shoulder stuff?
Yes thats the full range of motion you should be using... your arms should be fully extended again.
The reason for this is: if you dont go all the way down, you are only utilising a portion of your muscle
funkychook
08-Jan-04, 10:56am
Fair 'nuff - guess its back to the heave bar. *groan*
I'm lame at them, for sure - I hate it when I see some dude to 20 overhand, 20 under-grasp and not even sweat...mind you, that doesn't happen very often.
and yeah - its a full extension so you use all the muscles properly - controlled up and down as well, as you would expect.
cheerin' for the answers though - wow, internet forums providing useful advice? 'tis the miracle of modern technolody!:)
Miss Special K
08-Jan-04, 12:06pm
my bf is a bit of a fitness fanatic....
he is always telling me to eat carbs during the day..ie before you go to the gym (weights and cardio, one day focus on legs the next back and sholders and so on) about 4 days a week. then eat mostly protein after the gym ie later in the day because it repairs the mussle after you tear damage it weight lifting
i also agree with whomever said swimming....even if you just do a very low key few laps on the alternate 2 days or something.. not only does it tone but it is easy on resistance and helps strentgh without damaging your body.
apart from tat make sure you eat healthy good carbs and protein not shit
hope all goes well
p.s. if you want to do a fun wrights class try body pump at your local gym
ok, how abou I want to trim down my love handles...
I know if I start hammering obliques end up with a chunky looking side how do I burn fat from the specific area (dam pouch)
Originally posted by xxnu
ok, how abou I want to trim down my love handles...
I know if I start hammering obliques end up with a chunky looking side how do I burn fat from the specific area (dam pouch)
There is no evidence that you can 'spot' burn fat. You just have to work hard to reduce your bodyfat allround.
It's all about creating optical illusions.
If you have a blocky or thick midsection, work on making your back and shoulders wider, that will in turn make your hips/waist look narrower. Do exercises like pulldowns or chin-ups for your back and dumbell presses, standing presses for your shoulders.
What id like to know is what motivates all the really hardcore people, buffed and others, to get so into building these muscles etc.
Im not having a go, sometimes i wish i cared this much about my muscles but there is no way in hell i could moptivate myself for 6 months to lift weights in a gym.
I love my sport and i am relatively fit. Play soccer, tennis, swim, run etc. However the reason i do most of those things is because i find them enjoyable. Especailly competitive sports.
Why exactly do all you guys enjoy this so much? How did you get so hooked on it?
It seems like the specificity and technicality of most of the things ive read here would discourage alot of people.
Personally it is a challenge and about dicipline mostly. Sure I wanna buff up and be fit which is a health and vanity thing definitely. But I love running a lot, playing soccer for fun, I love swimming and kickboxing and I could probably just stick to that to be fit. But bodybuilding, more than any other sport for me implies very strict dicispline. And I want to know that I can be that diciplined. Looking at all of the advice in this forums alone, there is a lot of strict lifestyle dicisions to stick to to achieve this.
As far as enjoyment factor goes, I hear the rush of blood through "the pump" and the rush of endorphins (correct chemical?) that happens after a workout (like all exercise) makes it a very enjoyable experience.
i played footy at school and essentially started training for football (rugby/league). I gave playing footy up after suffering a back injury and just kept doing weights because i really enjoyed it. I just really enjoy it, i find it challenging and have learned alot abut my body in the process. The 'pump' i get after a workout feels awesome.
I enjoy playing other sports as well, but none give me a buzz like weights.
Pigman - difference of opinion, relax....i have different priorities, i cant do it here, im more comfortable at a gym, end of story. I wish i could do it at home like you but i can't, hence i have my gym membership.
Rico - not everyone likes it, even those who want result and are getting them. I just actually enjoy the feeling of pushing out all the strength you have and really working your muscles till they feel like they r gonna scream. Everyone's different, not everybody is meant to enjoy it :P
/mike
Originally posted by buffed
. The 'pump' i get after a workout feels awesome.
werd
Originally posted by rico
What id like to know is what motivates all the really hardcore people, buffed and others, to get so into building these muscles etc.
Im not having a go, sometimes i wish i cared this much about my muscles but there is no way in hell i could moptivate myself for 6 months to lift weights in a gym.
I love my sport and i am relatively fit. Play soccer, tennis, swim, run etc. However the reason i do most of those things is because i find them enjoyable. Especailly competitive sports.
Why exactly do all you guys enjoy this so much? How did you get so hooked on it?
It seems like the specificity and technicality of most of the things ive read here would discourage alot of people.
Various reasons....
- To keep fit
- To stop looking like a scrwany rake
- Build confidence
- Personal competition (ie. beating best records and goals)
- To impress the ladyz down the beach :lol:
SpaceMonkey
09-Jan-04, 08:25am
Originally posted by xxnu
ok, how abou I want to trim down my love handles...
I know if I start hammering obliques end up with a chunky looking side how do I burn fat from the specific area (dam pouch)
I hear ya dude, my tubby gut will be the death of me. As Buffed says, build upo your upper body so it makes your midsection look smaller by comparison, and try to lose fat overall. You can't spot reduce, I laugh at all these tubbies who do constant situps expecting a six-pack, they probably have abs of steel already under all that lard.
Originally posted by Pigman
Various reasons....
- To keep fit
- To stop looking like a scrwany rake
- Build confidence
- Personal competition (ie. beating best records and goals)
- To impress the ladyz down the beach :lol:
i do it for the endorphins as well.
sitting down inbetween sets, you feel realllllly calm. akin to a mild dosage of drugs :|
then driving home (if your arms/legs still work), the 'afterglow' remains.. and for me, does for the next 12 hours. it just chills you out so much.
Originally posted by buffed
i don't believe in going higher than 10 reps for size, particularly not more than 12, even for squats, but it's a personal thing.
I'm doing 5 x 5 at the moment for squats and my legs are growing like never before.
I've been keen to do squats but I'm stressed that if I do them wrong I'll injure my back. How do you do them properly? When I do legs I do about 240kg on the leg press and 100-120kg on the Hack squat, how much should I start squatting roughly?
Originally posted by Vital
I've been keen to do squats but I'm stressed that if I do them wrong I'll injure my back. How do you do them properly? When I do legs I do about 240kg on the leg press and 100-120kg on the Hack squat, how much should I start squatting roughly?
Everytime you are worried about form.... always get your instructor to watch you for a set.... so that you are doing it correctly....
Good instructors / trainers will walk around and watch everyone picking up who's training with bad form.
btw stay off the leg press it fucks your knees...
As for how much you should start off? Start off small, so that you learn the correct form.... small as in 50 kg ( 2 x 25kg plates)...
Once you become confortable with the technique... pile on the weight, until you find a challenging weight. By challenging I mean a weight where you do a set to 10 reps... and you are struggling to complete the last rep.
Originally posted by oni0n
Everytime you are worried about form.... always get your instructor to watch you for a set.... so that you are doing it correctly....
Good instructors / trainers will walk around and watch everyone picking up who's training with bad form.
btw stay off the leg press it fucks your knees...
As for how much you should start off? Start off small, so that you learn the correct form.... small as in 50 kg ( 2 x 25kg plates)...
Once you become confortable with the technique... pile on the weight, until you find a challenging weight. By challenging I mean a weight where you do a set to 10 reps... and you are struggling to complete the last rep.
good advice.
the other thing i suggest if you're worried is to buy a lifting belt. You can get them at rebel sport. gives your lower back suport. longer term though, it's a good thing not use a belt all the time as it will restrict your lower back development, something which you don't want. A strong lower back is important for squatting.
Originally posted by oni0n
Everytime you are worried about form.... always get your instructor to watch you for a set.... so that you are doing it correctly....
Good instructors / trainers will walk around and watch everyone picking up who's training with bad form.
Hmm.... instructor eh? That's why I never did squats, I never had an instructor (more of a financial decision there) to show me.
One more question, is there an exercise that does your middle delts?
Warren G
10-Jan-04, 12:14pm
does is matter when u take your supplements, ie protein??
does it make any difference if you take it before or after your workout?
DiscoLou
10-Jan-04, 04:55pm
Originally posted by buffed
You only need weights 3 times a week, wherein you work all bodyparts. Cardio is up to you, but again, you shouldn't need any more than 3 sessions a week of 20 minutes each session.
The biggest misconception is that you need to go to the gym every day to put on muscle or to get buffed. Overtraining is the single most reason that most people never put on or maintain their muscle.
Get in the gym, work hard, go home and rest. Someone who is traning every day is not giving their muscles any time to rest, recover and grow.
Definitely have to agree with that...
I was going to gym classes 6-7 times a week every week for almost 2 years and was hardly seeing any results at all (not that i wanted to bulk up at all, just tone up!:) ) which was starting to get really frustrating....
about a year ago my bf suggested that i cut down to 4-5 days a week and i have definitely noticed significant changes for the better since doing that ;)
And for abs, i can't recommend pilates highly enough......its a great workout and teaches you the proper techniques for ab exercises - so many guys think its just for girls and "soft", but do it a couple of times a week and the results will speak for themselves - it's also great for any regular exerciser as it streches your muslces out properly and strengthens your core muscles so that you can do your other exercise more effectively ;)
Originally posted by Vital
Hmm.... instructor eh? That's why I never did squats, I never had an instructor (more of a financial decision there) to show me.
One more question, is there an exercise that does your middle delts?
vital, standing barbell presses, seated dumbell press and military press are the three best delt builders.
Then you have isolation exercises like upright rows, lateral raises etc.
Stick to the pressing movements and they will add size to your entire delts, front side and rear.
Originally posted by Warren G
does is matter when u take your supplements, ie protein??
does it make any difference if you take it before or after your workout?
not really warren, as long as you are getting enough protein through the day. You should be having carbs before you work out to give you energy, and protein after to repair and grow muscle. Nevertheless, you should be getting protein throughout the day. It's important to eat within an hour to 90 minutes after your workout.
huggiee
10-Jan-04, 07:33pm
Five star thread kids! soo much useful info.
One question, I want to tone up... like really cut up, not interested at all in putting on bulk which is what ive previously tried to achieve through working out.
Ive started doing Drop sets, are they the best for cutting up?
How can I get serious results for what im after? What would you suggest as weekly a cardio program? I like running, and go to a gym with a spinning c lass... What is the best to shed kilo's?
i've found that cuttin depends mostly on diet.
to appear more 'muscled', particularly around the stomach, you really need to lower your body fat. high reps will tend to tone your muscles slightly more, but i'd be aiming for body fat more.
a great way to tone arms is to do plenty of speedwork (boxing). its easier with a partner, but grab some gloves, and some pads, and just do uppercuts for 2 mins, then swap to hooks, then to jabs. your triceps stand out nicely then.
i'd recomend not driving home. i've had a few problems steering, and had to stop for 1/2 an hour once :meh:
danielmarshall
10-Jan-04, 11:57pm
I'm getting back into doing weights again after just about loosing it all over the holidays... and hating every second of it :( Grr it sucks so bad when your muscles aren't used to it.
i quite like the sore muscles the day after. you really feel as though you've done something :)
i *hate* platueing (go spelling). its the most frustrating situation, and you really have to push yourself out of it. :(
another really annoying thing is a niggling injury, like a back.
*Jubas curses his back
Originally posted by huggiee
Five star thread kids! soo much useful info.
One question, I want to tone up... like really cut up, not interested at all in putting on bulk which is what ive previously tried to achieve through working out.
Ive started doing Drop sets, are they the best for cutting up?
How can I get serious results for what im after? What would you suggest as weekly a cardio program? I like running, and go to a gym with a spinning c lass... What is the best to shed kilo's?
as jubas said, it's mainly diet. However, in order to appear cut, you need to have a decent amount of muscle underneath the fat in order to look cut, otherwise you just end up looking thin and stringy.
You shouldn't need any more than 4 sessions of cardio per week, high rep weights work with short breaks between sets, but your primary tool should be diet.
Eat plenty of fiber, carbs only early in the day, plenty of white meat, ie chicken, turkey etc instead of red meat, fish.....tuna, etc etc.
Also, if you do your cardio first thing in the morning before eating, you will tap into your fat stores more and breakdown more fat.
Originally posted by Jubas
i quite like the sore muscles the day after. you really feel as though you've done something :)
i *hate* platueing (go spelling). its the most frustrating situation, and you really have to push yourself out of it. :(
another really annoying thing is a niggling injury, like a back.
*Jubas curses his back
Actually Jubas....
To get through a plateau you need to take a break... 2 weeks to a month.
Many dont seem to want to do this because working out is part of their weekly routine and they become addicted to it....
Your muscles become accustomed to the exercises that you are doing and need a rest.
The alternative is to perform DIFFERENT exercises than you normally perform when you go to the gym. Also try doing your exercises in a different order than you would usually do. You need to "confuse" your muscles.
bitte ein beat
12-Jan-04, 12:50pm
STEROIDS - the only way to gain that competitive edge
Serotonin
12-Jan-04, 03:26pm
Buffed i been going to the gym for about a year now and seen good results but im just not getting any bigger anymore im pretty sure its the diet because theres noway i eat 5 meals a day.
Ill post the program i use tomoz so you can tell me what i should add to my program. But in the meantime can you write up what you eat for breakfast, lunch, dinner i dont think there is enough food in my house to have 5 full meals :lol: Im maily concered about breakfast like how much to eat what foods ect.
I normally have glass of milk.toast,banana thats about it :|
I'm keen on seeing ppl's specific diets too...
Originally posted by Serotonin
Buffed i been going to the gym for about a year now and seen good results but im just not getting any bigger anymore im pretty sure its the diet because theres noway i eat 5 meals a day.
Ill post the program i use tomoz so you can tell me what i should add to my program. But in the meantime can you write up what you eat for breakfast, lunch, dinner i dont think there is enough food in my house to have 5 full meals :lol: Im maily concered about breakfast like how much to eat what foods ect.
I normally have glass of milk.toast,banana thats about it :|
for breakfast i'll have a sandwhich (bacon & egg, ham & egg, tuna etc) and a large juice or a 375ml milk and some yoghurt.
Then lunch i'll have a roll with chicken, ham, tuna etc and salad and a drink.
Then i'll have a mid afternoon helping of fruit......apple, orange, banana and peach and maybe a small tin of tuna.
After my workout i will have dinner......almost always meat or poultry with rice, salad, vege's etc.
Then i'll have a shake prior to going to bed and more fruit if i feel like it.
How much you need to eat depends on your bodyweight. I would eat more than that, but it can be hard with work.
If you have no food handy, buy a protein powder supplement and replace one of your meals with a protein shake.
I don't recommend that everyone has as much fruit as i do. I don't get fat from fruit (through raising of blood sugar levels) so i eat as much as i can.
You don't need 5 'full' meals a day.......just make them evenly spaced and of a similar size, or 3 decent size meals and two snack size.
Post your routine and i'll have alook at it.
I should add that i'm not obsessive about food. I don't weigh my food or count calories......i just try and eat clean, fresh food and as much as i can reasonably stomach.
I rarely eat cakes, sweets and fried food......just don't like the taste.
That's an amazingly healthy diet! Puts my regular doses of KFC, fish n chips, crisps, pudding and chocolate to shame!
Originally posted by marcus
That's an amazingly healthy diet! Puts my regular doses of KFC, fish n chips, crisps, pudding and chocolate to shame!
once you get the taste of clean, fresh food, you won't wanna go back.
Moonkissed
13-Jan-04, 11:33am
ok heres a qtn and it would be helpful if someone could answer it.
when i was younger i lost alot of weight in an unhealthy way, and therefore had alot of "spare" skin. to tone it up i started a daily workput consisting of 100+ variety of si-tups, 50 push-ups some legwork etc. ive been doing it for years now jsut to keep my body toned as i like it as it is now. i have stopped for a week or something and apart from feeling not as toned it was alot harder to start up again, not only mentally but also physically. i am going overseas for a month and cannot decided whether to not stress about this during the holiday and give it up for a month or to continue doing my daily work out. if i do stop for a month will my body change alot? i know i will feel the changes either way. what do ppl with knowledge in this area suggest?
Warren G
13-Jan-04, 12:21pm
from my experiences, when your on holidays i tend to find that you laze around alot more and eat more junk food and have i more carefree attitude, so u just splash out and do whatever you want without thinking about the consequences. Next time i go away on holidays im gonna try and do some form of exercise everyday even if its only 20-30 mins a day i think it would be beneficial to me
Miss Special K
13-Jan-04, 12:44pm
Originally posted by Warren G
does is matter when u take your supplements, ie protein??
does it make any difference if you take it before or after your workout?
within 20 mins of your workout
Miss Special K
13-Jan-04, 12:46pm
Originally posted by Moonkissed
ok heres a qtn and it would be helpful if someone could answer it.
when i was younger i lost alot of weight in an unhealthy way, and therefore had alot of "spare" skin. to tone it up i started a daily workput consisting of 100+ variety of si-tups, 50 push-ups some legwork etc. ive been doing it for years now jsut to keep my body toned as i like it as it is now. i have stopped for a week or something and apart from feeling not as toned it was alot harder to start up again, not only mentally but also physically. i am going overseas for a month and cannot decided whether to not stress about this during the holiday and give it up for a month or to continue doing my daily work out. if i do stop for a month will my body change alot? i know i will feel the changes either way. what do ppl with knowledge in this area suggest?
being a tourist you will prob do lots of walking/swimming/ simmilar.
maybe just be mindful and active but dont stress about it too much...go for a jog in a nearby park or similar?
Originally posted by Moonkissed
ok heres a qtn and it would be helpful if someone could answer it.
when i was younger i lost alot of weight in an unhealthy way, and therefore had alot of "spare" skin. to tone it up i started a daily workput consisting of 100+ variety of si-tups, 50 push-ups some legwork etc. ive been doing it for years now jsut to keep my body toned as i like it as it is now. i have stopped for a week or something and apart from feeling not as toned it was alot harder to start up again, not only mentally but also physically. i am going overseas for a month and cannot decided whether to not stress about this during the holiday and give it up for a month or to continue doing my daily work out. if i do stop for a month will my body change alot? i know i will feel the changes either way. what do ppl with knowledge in this area suggest?
Your body will change if it's accompanied by poor diet while you are on holidays. If i stop working out, it takes about a month to stat noticing that i'm getting a bit 'softer'.
If you can, keep working out while you are on holidays, or find a gym and just work out once a week while you are over there to stay in the groove, which is what i did on a recent trip to Europe for 6 weeks
SoulWhiteMan
13-Jan-04, 08:16pm
For starters
GET THE BODY FOR LIFE vid from www.eas.com
or www.fitnessdesign.com.au
It will get you off your arse and into da gym...
Supplements. EAS are the 'microsoft' of exercise supplementation, but there is cheaper good quality stuff out there.
Try evelyn faye 560 bourke st in the city. (Melbs)
Buy a good quality book with good illustrations so you can learn as many exercises as possible and finally the best way is:
THE ONE THAT WORKS FOR YOU
A lot of it is about attitude, a lot of carpenters and concreters and people who bust their arse all hours still make it into the gym...
Good luck.
MuscleMedia is also a good mag for beginners coz it only has natural bodybuilders; but generally it has gone 'soft'
Good Luck dude!
X( You don't deserve to smile, give me three more!!!!X(
Lambretta
14-Jan-04, 12:17pm
Originally posted by SpaceMonkey
I hear ya dude, my tubby gut will be the death of me. As Buffed says, build upo your upper body so it makes your midsection look smaller by comparison, and try to lose fat overall. You can't spot reduce, I laugh at all these tubbies who do constant situps expecting a six-pack, they probably have abs of steel already under all that lard.
Yes, Space Monkey has just described me prefectly. :lol:
I have started swimming in order to gain fitness, work my muscle groups and lose weight.
My only problem is that I cannot swim more than 50 metres without getting seriously fatigued because, well basically I'm a Pom who never learnt to swim properly.
I am great at jumping in and going 10 metres, but after that I start to fail. I think its the breathing that gets me. However, I see improvements, so I will continue to do it.
I started off managing 4 laps, then I managed 7, then I managed 8. OK, so I'm resting for a few minutes between each lap, but they're improvements nonetheless.
Here's to a reduced gut in 2004.
/me sips an orange juice instead of skulling 5 beers.
Serotonin
15-Jan-04, 05:03pm
Buffed Sorry i took my time i was going to the gym just forgetting to bring the program home with me ;)
Its a 2 day program and i goto the gym 3-4 times a week
Well here it is:
Day 1:
Squat 2 sets 8 - 12 reps
Db Chestpress 2 sets 6 - 8 reps
Incline Chestpress 2 sets 6 - 8 reps
Decline Chestpress 2 sets 6 - 8 reps
Dips 2 sets 6 - 8 reps
Db Shoulder hammer 2 sets 6 - 8 reps
Tri Extensions 2 sets 6 - 8 reps
Db curl 2 sets 6 - 8 reps
Sit ups/hover/leg raise 2 sets as many as i can do for all of them
Day 2:
Chin ups 2 sets 6 - 8 reps
Lat pull down 2 sets 6 - 8 reps
Db Row 2 sets 6 - 8 reps
Lat raise 2 sets 6 - 8 reps
Db curl 2 sets 6 - 8 reps
Sit ups/hover/leg raise 2 sets as many as i can do for all of them
Im looking to get massive :D i have noticed alot of changes since i have been going to the gym shoulders alot wider defined muscles nice V ;) but it doesnt look like im getting any bigger. I have taken your advice about the diet so i should see better results. Is there anything you would add to that program ? I want a a really big chest so give me some more chest exercises to do ;)
Originally posted by Serotonin
Buffed Sorry i took my time i was going to the gym just forgetting to bring the program home with me ;)
Its a 2 day program and i goto the gym 3-4 times a week
Well here it is:
Day 1:
Squat 2 sets 8 - 12 reps
Db Chestpress 2 sets 6 - 8 reps
Incline Chestpress 2 sets 6 - 8 reps
Decline Chestpress 2 sets 6 - 8 reps
Dips 2 sets 6 - 8 reps
Db Shoulder hammer 2 sets 6 - 8 reps
Tri Extensions 2 sets 6 - 8 reps
Db curl 2 sets 6 - 8 reps
Sit ups/hover/leg raise 2 sets as many as i can do for all of them
Day 2:
Chin ups 2 sets 6 - 8 reps
Lat pull down 2 sets 6 - 8 reps
Db Row 2 sets 6 - 8 reps
Lat raise 2 sets 6 - 8 reps
Db curl 2 sets 6 - 8 reps
Sit ups/hover/leg raise 2 sets as many as i can do for all of them
Im looking to get massive :D i have noticed alot of changes since i have been going to the gym shoulders alot wider defined muscles nice V ;) but it doesnt look like im getting any bigger. I have taken your advice about the diet so i should see better results. Is there anything you would add to that program ? I want a a really big chest so give me some more chest exercises to do ;)
I don't follow.....you say it's a 2 day program and you go into the gym 3-4 times a week? Does that mean you do each routine twice a week?
The routine you posted looks a it hap-hazzard......you need to get more specific and structured. I suggest that you break up your workout into 3 to days wherein you hit each body part once each week. Here is a suggestion.
Day 1:
Chest:
Incline barbell press 4 x 6-8
Flat bench dumbell press 3 x 6-8
Dips 3 x 6-8 (do them weighted if you can) lean forward slightly so the emphasis is on your chest and not your triceps.
Biceps:
Barbell Curls 4 x 6-8
seated dumbell curls 3 x 8
Triceps:
Close grip bench press 4 x 6-8
cable pushdowns 3 x 8
Day 2:
Back:
Chin-ups 3 x 10
Deadlifts 4 x 8-10
close grip pulldowns 2 x 8-10
Barbell rows 2 x 10
Shoulders
Standing barbell press 4 x 6-8
rear lateral raises 3 x 10
upright rows(wide grip) 2 x 8-10
Calves: seated calf raise 4 x 12
Day 3:
Legs:
Leg Extension 3 x 15
Squats 4 x 8-10
leg Press 3 x 12
Hamstring curls 3 x 10
calves: standing calf raise 4 x 12
You can do abs whenever you choose.
Get a full day rest in between each workout......work your balls off each time you go to the gym. Always look to increase the weight you use even if it's in 1.25kg increments, progressive overload is what builds strength and muscle.
If you want to be massive, you need to work your legs. nothing looks worse than a guy who has a championship upper body and no legs. Remember your legs take up half your body.
Eat as much good clean food as you can, and get as much protein as you can. Don't go too overboard on the cardio when trying to build muscle.
Let me know what you think or if you disagree and we can go through it.
I can tell you from that routine above... day 2 (from buffed's routine) is going to kill u... haha enjoy serotonin : )
Serotonin
17-Jan-04, 03:17am
Originally posted by buffed
I don't follow.....you say it's a 2 day program and you go into the gym 3-4 times a week? Does that mean you do each routine twice a week?
The routine you posted looks a it hap-hazzard......you need to get more specific and structured. I suggest that you break up your workout into 3 to days wherein you hit each body part once each week. Here is a suggestion.
Day 1:
Chest:
Incline barbell press 4 x 6-8
Flat bench dumbell press 3 x 6-8
Dips 3 x 6-8 (do them weighted if you can) lean forward slightly so the emphasis is on your chest and not your triceps.
Biceps:
Barbell Curls 4 x 6-8
seated dumbell curls 3 x 8
Triceps:
Close grip bench press 4 x 6-8
cable pushdowns 3 x 8
Day 2:
Back:
Chin-ups 3 x 10
Deadlifts 4 x 8-10
close grip pulldowns 2 x 8-10
Barbell rows 2 x 10
Shoulders
Standing barbell press 4 x 6-8
rear lateral raises 3 x 10
upright rows(wide grip) 2 x 8-10
Calves: seated calf raise 4 x 12
Day 3:
Legs:
Leg Extension 3 x 15
Squats 4 x 8-10
leg Press 3 x 12
Hamstring curls 3 x 10
calves: standing calf raise 4 x 12
You can do abs whenever you choose.
Get a full day rest in between each workout......work your balls off each time you go to the gym. Always look to increase the weight you use even if it's in 1.25kg increments, progressive overload is what builds strength and muscle.
If you want to be massive, you need to work your legs. nothing looks worse than a guy who has a championship upper body and no legs. Remember your legs take up half your body.
Eat as much good clean food as you can, and get as much protein as you can. Don't go too overboard on the cardio when trying to build muscle.
Let me know what you think or if you disagree and we can go through it.
Well its a 2day program i used to go mon , wed , fri so i would end up doing chest twice and week and the back once a week and then the following week back twice and chest once. But now im just going every second day so manage to do both twice a week. I dont know what some of those exercises are but ill write the down and take it to the gym im sure someone there will know. I played soccer since i was 6 so my legs have always been nice and big but i dont play soccer anymore and the only leg exercise i do is the squats so i guess i should get into doing legs again. I wont be walking for a few days ;)
Thanks for all the help
ok then.....if your legs are a decent size, go easy on them at first and let your upper body catch up.
Here is a link to a site that shows you how to perform many of the exercises i listed.
http://www.exrx.net/lists/directory.html
Warren G
17-Jan-04, 02:56pm
people might disagree with me on this but i love hainvg a work out after a big nite out, you feel so pumped up and refreshed
Oblivia
19-Jan-04, 12:15am
as to how to get motivated to exercise, concentrate on how you will feel when you are done, exercising not only makes you feel virtuous, but also makes you feel energised and you release endorphins or something.
I am getting a mate to write me up an exercise program, cause he is a professional and writes exercise programs for athletes. I think having a plan will help, be structured rather than speradic. and have a gym buddie, if someone else says lets go to the gym, you are less likely to back out.
Luke The Gun
19-Jan-04, 08:32pm
Originally posted by buffed
once you get the taste of clean, fresh food, you won't wanna go back. I agree with that. I've been slowly weaning myself off teh junk food over the last few months and I feel much more satisfied with myself.
EDIT: not that I ate that much junk food anyway, but I'm now eating less of it.
Originally posted by Lambretta
[B]I started off managing 4 laps, then I managed 7, then I managed 8. OK, so I'm resting for a few minutes between each lap, but they're improvements nonetheless[B]Lamb,
Swimming probably isn't that good for your gut. Unless you're swimming more than 20 mins you're not going to do that much.
I'd suggest you get in the slow lane and DON'T STOP. Sorry about the caps, but that part is really important. Go as slow as you need to but do your 20+ laps without stopping. This is the only way you're going to increase your fitness
Seeing some of the advice in this thread has been interesting and suffice it to say entertaining during a boring day @ work
Ok for those who want to bulk up - my advice would be to do a split program
aka one day chest
one day back & shoulders
one day legs
and remember to keep some cardio in there - it may well all be good if you look great but if you if your fitness sucks its all kind of pointless...
And I have seen buffed suggestion - if you are looking at gaining muscle mass - max out the weights and drop the reps - say you can do a DB chest press of 25 kgs for 12 reps - increase the weight to say about 30kgs (or the max that you lift) and do 6 reps - the idea is to fatigue your muscles so that you rip the cels faster and force them to grow faster - do this for about 2 months and go back to a program with slightly lower weights/higher reps.
Personally unless your diet is really lacking in protein I would avoid supplements but thats my personal opinion.
Just remember to be healthy :) and it will take up to 6 to 8 weeks before you notice any real results.
Originally posted by marcus
I'm keen on seeing ppl's specific diets too...
I am keen on seeing the results of all this advise.
Buffed, oni0n - wanna post up some pic's of yourselves?
Originally posted by ShyBoy
I am keen on seeing the results of all this advise.
Buffed, oni0n - wanna post up some pic's of yourselves?
i don't really think this is the place for it.
My workout at the moment is pretty upper body focussed.
incline dumbell press : 3 x 7
dumbell shrugs: 3 x 10
veritcal row: 3 x 10
shoulder press(machine): 3 x 10
barbell curl(curled bar): 3 x 8
assisted chinup: 3 x 8
the reason why i dont' do much (if any) lower body workouts at this point in time is i have a seriously dodgy back. a previous soccer injury has meant that any undue stress can cause major flareups. that means, squats, leg press machines are completely ruled out.
i can do lunges etc, or swiss ball assisted squats, but they seem to have little effect on me.
i'll also put in a variety of ab work. braces, crunches (swiss ball), oblique focussed crunches, etc.
ps, injuries suck.
as for plateuing, i find that you don't really have to take a break, you just really have to push the muscles further. dropping down to sets of 4 (Pure strength foccussed as opposed to bulk) with an adequate spotter really re-breaks the muscle.
that or using a different exercise for the same muscle as suggested above.
is anyone else one of those skinny people who find it almost impossible to put on weight? :(
when i was really into the gym/eating pattern thing, i had massive improvements over a year. 70 -> 80kgs with little to no change in body fat levels. enter in 2 stomach viruses, a pretty bad flareup of my back injury, and i'm back down to 70kgs. (so frustrating)
Lambretta
22-Jan-04, 11:52am
Originally posted by PB Man
Lamb,
Swimming probably isn't that good for your gut. Unless you're swimming more than 20 mins you're not going to do that much.
I'd suggest you get in the slow lane and DON'T STOP. Sorry about the caps, but that part is really important. Go as slow as you need to but do your 20+ laps without stopping. This is the only way you're going to increase your fitness
Go slow???? Fuck I barely reach the end of the lane without swallowing 2 litres of water, having a panic attack and taking about an hour to do it. How slow am I supposed to be going???
Nah, you're probably right. I tend to go out quickly, burn out and then take forever to reach the end. I cant really swim, but I am having fun trying to stop myself from drowning after I put myself in a life threatening situation.
I haven't swum this week, because the weather has been shitty or the storm clouds have come over late.
On days where I am not swimming I am doing 30 minutes walking in the morning, followed by 40-60 minutes of exercise in the evening. Either a run, jog, walk, stop and scream for air in the park kicking a ball or just a very long walk.
It seems to be working.
QUESTION.
How do I measure my body fat without going to a Gym????
Any ideas???
lambretta, some scales will show it for you, but they're only rough approximations. there are also 'pinch tests' which you can perform yourself, but their validity is highly questionable. the scales work by sending an electronic signal (?) through your body and recording the time to return or something. if there is more fat, it takes longer. as you can see, its not an exact science in this form. the scales generally cost about $100+ as well. you can prob sneak into a fitness store and have a go quickly though!
as for targetting your gut, going slower isn't the only possible way. High intensity interval training (HIIT) can also help quite well. in this, you go quite slowly (resting) for a minute or two, then go flat out for another min or two, then repeat. i'm not big on cardio or HIIT techniques.. but if you google for it, you'll find heaps of info on it :)
with the scales - you can also try myer/grace bros or harvey norman - just say you want to see how they work before you buy them and then say you need time to think about it etc...
Although I would be highly dubious about a universal body fat %age - there are that many ways of deriving it. I think if you are the best judge of what you fat level is...
Originally posted by Lambretta
How do I measure my body fat without going to a Gym????
Any ideas???
The only reasonably accurate way is to buy yourself a set of bodyfat calipers.......not sure who would stock them in Sydney, ut do a search on the net.
Lambretta
22-Jan-04, 10:25pm
I did a google search on bisy fat and came up with this........
What is ideal body weight for me? Am I obese? How to reduce my weight? These are the most common queries I get from my clients. Glamorized images of thin models and muscle men encourage people to aspire towards an unrealistic body shape. Many people spend most of their time and money to get a good figure. They visit weight reduction clinics and gymnasium in the hope that drugs, diet and exercise will get them in shape over night. Whether the reasons for dieting are cosmetic or health related, slimming need not involve fad diets or peculiar eating patterns. A sensible balanced diet based on moderate quantities of foods that are low in fat will help most people to lose weight safely. The three main factors determine the ideal weight is age, sex and height.
Calculation of BMI
There are two widely recognised methods that are used all over the world to determine ideal weight for height. They are body mass index (BMI) and waist hip ratio. BMI is calculated by following formula.
BMI = weight in Kg / height in meters x height in meters.
For example if your height is 170 cm and weight is 62 kg, BMI is calculated as follows
BMI = 62 / (1.7 x 1.7) = 21.4
The shortcoming of BMI is it fails to consider lean body mass. It is possible for a healthy, muscular individual with very low body fat to be classified obese using the BMI formula. For a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh. Based on BMI, a person can be under weight, normal or obese as follows.
BMI is below 20: This indicates under weight, which means you have a low amount of body fat. If you are athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low. If your BMI and body weight is low you should consider gaining weight through good diet and exercise habits, to increase your muscle mass.
BMI is between 20 and 22: This range indicates the ideal, healthy amount of body fat. Which is associated the lowest incidence of serious illness. Coincidentally, it seems this ratio is what many individuals perceive to be the most aesthetically attractive.
BMI is between 22 and 25: This group is in the upper limit of normal range. This is still considered an acceptable range, and is associated with good health.
BMI is between 25 and 30: If you are in this range, you are obese and must find a way to lose your weight. You are at increased risk for a variety of illnesses at your present weight. You should lose weight by changing your diet and exercise.
BMI is over 30: This indicates a disease condition. Risk for heart disease, diabetes, high blood pressure, gall bladder disease and few type cancers are more in this group. By changing your diet and exercising pattern your target weight can be achieved.
ok everyone, back to moi, look at moi,
When I last got checked at a gym (about 2 years ago) I had 20% body fat and the guy at the gym said that was much higher than I should be if I wanted sculptured abs. He said that I would need to get to the 15% range to have that 6 pack effect and most body builders go to competition at 10-12%.
I thought 20% meant I was quite a chubba porker, but according to the above, I wasnt. I'm probably about 20% atm.
I don't think that aiming for 15% is very realistic, but I'll see what I can do.
you see there's the funny thing
The last time I had my body fat calculated I was at 15% (this was at my gym in melbourne) - the time before that just before I left my gym in brisbane (my body fat was 13%) and I actually weighed less etc... I know body fat is about more than how much you weigh...
I had also been told that to get the 6-pack - I would need to get under 10% body fat (probably to about 7% body fat - which to my mind is really not healthy).
Also I had my BMI calculated for a work health thing - and I came in at 25 which for my height puts me at obese and I can tell ya I am far from obese (6'3" - 84kgs - weights x 3 times a week - cardio twice and I walk around 10ks a day).
I think I will go back to my point from yesterday that are that many different ways to calculate to body fat and I am personally very hesistant to place any trust in them...
Originally posted by Jubas
My workout at the moment is pretty upper body focussed.
dumbell shrugs: 3 x 10
Word of advise; avoid shrugs.
If you are doing the full rolling motion with your shoulders (forward or backwards) you basically wearing away the stuff that protects your bone from rubbing againt bone.
Instead, try using a straight bar lifting the shoulders to your ears(instead of rolling the shoulders). Then hold a straight bar behind you (palms are facing back, bar is near you ass) and lifting the shoulders to you ears.
I'm half tempted to suggest a military press (seated or standing) but that depends on what on he's using the dumb-bell shrugs for
Originally posted by ShyBoy
Word of advise; avoid shrugs.
If you are doing the full rolling motion with your shoulders (forward or backwards) you basically wearing away the stuff that protects your bone from rubbing againt bone.
Instead, try using a straight bar lifting the shoulders to your ears(instead of rolling the shoulders). Then hold a straight bar behind you (palms are facing back, bar is near you ass) and lifting the shoulders to you ears.
thanks for the heads up. my technique is basically as you described (no shoulder rolling - basically shoulders to ears), and i guess a form of shrugs :P
lambretta, i'd be a little sceptical of the person doing your analysis. 15% for 6 pack? hrmm..
i'm much more inline with netsu. under 10% should be 6 pack territory, with professionals dropping to about 5-6%. this is all second hand info from my friend who did honours in sports science or something :?
I think a better way to approach it - rather than fixating on a certain number (i've been there - I nearly killed myself trying to get under 10% body fat) is to just learn to listen to your body - combine that with a sensible diet and a good exercise regime and you should be fine :) and I suppose the other thing as well is not everyone is capable of achieving washerboard abs... god knows I'm not - but its not for lack of trying... *sigh*
You are the best judge of what is happening to your body - and realistically the body fat numbers *should* be an indication only - they are not gospel.
I feel like this is a turning into a soapbox for me *laughs*
Forget about scales and calipers.......use the mirror as your guide. The mirror doesn't lie. If you are happy with what you see in the mirror, it doesn't matter what the calipers and scales say.
And the guys above are right. Washboard abs will come in at below 12% BF.
Bodybuilders typically compete at around 4-5% bodyfat
Lambretta
25-Jan-04, 12:17pm
Below 12% :-0
Well there goes my dream of a six pack.
There's no way I'm going from 20% to 10%, unless of course I start up with the anorexia again.
Bugger this weather. Every evening I've come home after a stinking hot day ready for a swim and it's clouded over :(
Still doing the walks though, so its good.
Thanks for the info guys :)
Originally posted by Lambretta
Below 12% :-0
Well there goes my dream of a six pack.
There's no way I'm going from 20% to 10%, unless of course I start up with the anorexia again.
Bugger this weather. Every evening I've come home after a stinking hot day ready for a swim and it's clouded over :(
Still doing the walks though, so its good.
Thanks for the info guys :)
12% is definitely achieveable.. but it takes determination. eat well and continue the exercise. its only doing you good, and in the long run, that 12% mark becomes a lot more possible! don't give up! thats the most important thing about getting buffed :)
i've been at the gym now for about 1.5 years, and at the moment, have made no gains whatsoever. this is due to a) a shocking back. and b) two stomach viruses each knocking off about 5-6 Kgs of muscle mass. chin up!
Originally posted by Lambretta
Go slow???? Fuck I barely reach the end of the lane without swallowing 2 litres of water, having a panic attack and taking about an hour to do it. How slow am I supposed to be going???
..
I haven't swum this week, because the weather has been shitty or the storm clouds have come over late.
Sorry, I should clarify.. Go slow so you make it to 20 laps, then start to get faster..
Also try counting the number of strokes you take in a lap. You should aim to get under 50 if you're 170 cm.
Finally, why are you not swimming if the weather is bad? You're going to get wet anyway dude. Not swimming because of bad weather really sounds like a cop-out. If you really want to get fit then you won't let a few clouds stop you
Imagine how weak that will sound in a few months when someone asks why you still resemble the michelin man.. "oh, well i was going to get fit, but the weather wasn't really nice some of the time"
weak. let's have a bit of determination :p
^^^^^
just don't swim in a storm ok? :)
Originally posted by buffed
And the guys above are right. Washboard abs will come in at below 12% BF.
But if you worked out your abs wouldn't they be more noticable through more fat?
I don't know my body fat but according to the BMI I'm obese (26):-0 . But I can see a six pack (in the right light if I lean back:P ) and never thought myself to be fat so I'm not sure how accurate the BMI is. Is it perhaps different for men and women?
Originally posted by Vital
But if you worked out your abs wouldn't they be more noticable through more fat?
I don't know my body fat but according to the BMI I'm obese (26):-0 . But I can see a six pack (in the right light if I lean back:P ) and never thought myself to be fat so I'm not sure how accurate the BMI is. Is it perhaps different for men and women?
everyone has abs.....even those that don't work out, but they won't be noticably visible util you get to at least 12%. I'm around 14% at the moment, and while my stomach is flat, it is not in washboard condition. If i were to lose 2-3% BF, they would be quite noticable. Even at 14% assuming you do ab work, your midsection will still look pretty good.
Originally posted by Jubas
^^^^^
just don't swim in a storm ok? :) It's fairly safe, isn't it?
You can swim in a storm - just don't be in the water when there's a lightining strike - water conducts electricity kiddies... so there is a chance you may end up getting fried...
Originally posted by PB Man
It's fairly safe, isn't it?
depends if you're a gambling man really! the extra 15 mins swim benefit doesn't really outweigh the potential costs of a lightning strike for me though :)
as for BMI ratings.. they're very general, and they don't work for everyone. Use them as a guide, not a doctrine.
i returned to the gym for the first time since before xmas (thankyou back injury), and i was quite surprised. i've lost a lot of mass.. (starting to look skinny again, sigh), but most of my strength was still there. some exercises, i could go straight back to my original weight and lift it quite comfortably! perhaps the break has done me well?
The general suggestion is that you *never* do 7 days of resistance training - your body needs to time to recover and heal - basically all the little muscle cells that you damaged as part of working out need to time to heal - if you don't take a rest then you can actually do more damage as your body doesn't have to time to repair the damage (and repairing the damage is how you get muscle growth) - muscle cells are like worms - you rip them by training and you end up with 2 cells and *bingo* bigger muscles.
And apparently at times it suggested that you take a couple of weeks off - to actually just do nothing and let your body relax (I think generally thats what holidays are meant to be for...)
Originally posted by nettsu
The general suggestion is that you *never* do 7 days of resistance training - your body needs to time to recover and heal - basically all the little muscle cells that you damaged as part of working out need to time to heal - if you don't take a rest then you can actually do more damage as your body doesn't have to time to repair the damage (and repairing the damage is how you get muscle growth) - muscle cells are like worms - you rip them by training and you end up with 2 cells and *bingo* bigger muscles.
And apparently at times it suggested that you take a couple of weeks off - to actually just do nothing and let your body relax (I think generally thats what holidays are meant to be for...)
We have mentioned this already in the thread... you are correct in saying one needs rest....
might i just add that i love the feeling of DOMS. it really feels as though you've done something :)
you can do 7 days of resistance training, but you have to work several different muscle groups. this has probably already been said in the thread as well :)
dodgybrother
28-Jan-04, 04:18pm
I don't know if this has been said before but try drop sets. eg. Bench: Use your usual weight or more on the bar then do the exercise until you fail. Once you have done that, get a lighter weight and try again, so on and so forth until you are using only tiny weights but struggling to get even one out. You will definitley need a spotter for this.
I don't know if you'd need a spotter... just be sure not to go beyond what your physical tolerance is (again only something you yourself can tell). Like don't try lifting 100kgs if you're used to lifting 50kgs.
Like with most exercise kiddies - be sensible... unless you do seriously want to die young and leave a beautiful corpse
Although super-sets could also be an idea (the opposite of dropsets) - start at a lower weight work to fatigue - go up a weight work to fatigue - go up another weight work to fatigue - its hard as hell but it does work...
Originally posted by buffed
Here is a link to a site that shows you how to perform many of the exercises i listed.
http://www.exrx.net/lists/directory.html
That site has a lot of technical terms that people might not understand if they aren't fully into going to the gym e.g. if you don't know your anterior from your posterior or the difference between a dynamic stabiliser and an antagonistic stabiliser.
Here's another link in case the one above gets a bit confusing, it's really easy to use just click on the body part you want to work
http://www.bodybuilding.com/fun/exercises.htm
And here's a question for those who know, do you put your feet on the ground or on the bench when you're using the bench press? I've read that you sould always put your feet on the ground but on the link buffed gave, one shows legs on ground and the other with legs on the bench. Does it matter?
vital:
putting your legs on the bench generally helps to keep your lower back flat against your bench, but you do lose a small amount of stability.
putting your feet on the ground helps with stability (not that you should be needing much at that end of the body), but lets you arch your back by mistake a lot easier.
generally, its up to the individual. if you are arching your back when pressing (bad), try putting your feet up on the bench as well.
I agree with Jubas - its also a comfort thing
I find it depends on the length of the bench - being a tall bastard - I normally have to put my feet on the ground... putting them on the bench tends to compress my back and doesn't exactly make it comfortable.
Also as you can tend to arch your back when doing presses (either dumbbell or barbell) I find its easier to keep your feet on the ground - I was advised to either curl my knees up to my chest to keep my back flat but I just couldn't do it... it twasn't comfortable.
Again realistically its what you feel most comfortable doing :)
Originally posted by nettsu
I was advised to either curl my knees up to my chest to keep my back flat but I just couldn't do it... it twasn't comfortable.
whoa, never heard that one before! and i can only see negatives from it!
correct me if i'm wrong, but your knews go right up to your chest? as opposed to resting your feet on the edge of the bench?
firstly, doesn't it restrict the movement of the barbell?
it would leave you with a lot less balance?
and raising your feet above the rest of your body will only make blood rush to your torso/head increasing pressure. weight lifting already increases blood pressure.. increasing it again can only be bad!
eeek!
(and yes i realise you don't use it nettsu - just never heard of the technique :P )
well ok not right to the chest - but basically curling your knees up and in - sort of like a reverse ab-curl (or whatever else its called) and yes it made it much harder... it sucked... but doing most weights suck (I still don't understand why i spend as much time at the gym as what i do...)
maybe i was orginally led on coz I was a newbie to the whole gym thing and I must look gullible or something...
dear healthy people,
what is the best way/s to excercise my lower abs? When I've tried lifting my legs up they just start to shake alot and I look silly.
Flat on your back - legs bent - drop one heel - raise slowly back to vertical - do it with the other leg... keep alternating
You can also do the above with both legs
Double crunches...
mix of normal ab crunches and also bringing your knees (legs bent at this stage) to your chest at the same time - can hurt like a sonofabitch tho
FunkyCaity
31-Jan-04, 10:49am
:( Methought I could get some useful weight loss tips here- but this thread seems to have been hijacked by BOYS!! ;)
what would you like to know? :)
What exercise is best for weight loss? Swimming or running?
50m x 25 laps Vs 5km jog(25 mins)
also, Im looking to start boxing training on the North Side of Sydney.... (purely for cardio, not neccessarily to compete but a few boxing techniques could be handy some day)
Anyone know any boxing trainers or clubs in the area??
heya huggie
i'd recomend swimming over running any day:
1)its a full body workout
2) there's little to no stress on joints
3) its a lot more relaxing (rather than getting home all sweaty etc)
are you a member of a gym at all?
you can generally just do speedwork classes at some gyms. (not much hard hitting, just lots and lots of reps till your arms fall off).
otherwise you can do it with your own boxing bag. i'm not sure about boxing clubs on the north side.. but i vaguely remember there being a pretty serious club near William street in the city.
swimming is much better... less stress on the joints and in some ways there's also a lot more resistance so you have to work harder but that could also just be me ;)
Mind you I used to combine the two - i used to run 5ks a day and swim 2ks a day - and I am also personally a big fan of rollerblading.
Another idea is to find a gym that has either boxercise or body combat classes...
Can't help with the boxing tho.. i'm a melb boi
oh right, so body combat classes actually involves physical punching and boxing techniques?
Apart of running is the sweaty aftermath... which means you are burning calories. I find it hard to believe that swimming burns more calories than running..... can someone fill me in.
body combat is a combination of traditional boxing and martial arts - its not formal boxing as such - like there is no formal technique etc...
just because you don't sweat doesn't mean you are not buring calories... apart from the fact its pretty hard to sweat in a couple of million litres of water ;)
also, think of the muscle groups you're using when looking at swimming/running.
running: legs, hips and a little bit of arms
swimming: arms, legs, chest, everything!
you'll use a lot more energy swimming than you will running. can u swim as far as you can run? most people can't :)
finding formal boxing schools which aren't too 'into it' is pretty hard. they're there for a pretty much dedicated reason.
Oblivia
02-Feb-04, 03:03pm
some advice for someone who knows fuck all, if you are a boy who wants too bulk up, work everything equally. i know a dude who started juicing up and worked his pecs heaps but his back less, so now when he stands his pec muscles pull his shoulders forward cause they are so much stronger than his back muscles. Now he looks like a hunchback or neanderthal, nice arms and shit, and i am sure he is impressed when he looks in the mirror, but his knuckles almost drag.
with that also don't forget your legs... its really quite funny to see guys who focus on their upper bodies and ignore their legs - so you end up with these peeps who have amazing chests, backs & shoulders and these ridiculous little chicken legs - its quite funny :D
Also I was thinking about this on the way home yesterday - in reference to the "you're only working when you're sweating" - thats crap - anytime you're heartrate accelarates you're getting some benefit - yes groovers even clubbing is exercise ;) but essentially any exercise that raises your heart rate is doing you some good :) and swimming generally is much better as it is lower impact (less stress on your joints) and more of an all over body workout.
OneToughSOB
03-Feb-04, 02:31pm
Having done a lot of running, i found myself ignoring my stomach and back. What in turn has happened is I am getting chronic hamstring injuries. Fucken shits me, pre-season is up and im gonna miss another 3 weeks.
So if u your working your abs, make sure you work your lower back as well. Thats what i was told.
Originally posted by huggie
also, Im looking to start boxing training on the North Side of Sydney.... (purely for cardio, not neccessarily to compete but a few boxing techniques could be handy some day)
Anyone know any boxing trainers or clubs in the area??Try the PCYC on Falcon Street North Sydney.
The whole idea is to basically work all major muscle groups - either individually (split programs) or having am allover body workout...
if you have a proper program all the muscles should be getting worked - and again I suppose even if you are not seeing results - it doesn't mean there is nothing happening - your lower back is generally the last place you will see massive muscle gains.
Just don't take the attitude of I want decent pecs so I will only work my chest - thats going to be dangerous and you will like a complete dufus (I know this has already been mentioned - i'm just reinforcing) :)
Originally posted by nettsu
Flat on your back - legs bent - drop one heel - raise slowly back to vertical - do it with the other leg... keep alternating
You can also do the above with both legs
Double crunches...
mix of normal ab crunches and also bringing your knees (legs bent at this stage) to your chest at the same time - can hurt like a sonofabitch tho
Hang on. Your rectus abdominus, which is your six pack, is one long muscle so how can you work one end instead of the other? That's unpossible isn't it?
not that i was aware of...
I actually thought it was a group of muscles - i have no idea i don't have a six-pack and i never will so... ummm I may need to research it or actually look at the muscle group chart @ the gym
you can definitely target upper and lower abs. i'm not sure if they're one muscle or not.. but, its like a split bicep curl. having your arm straight, and lifting halfway works the lower part of your bicep, while lifting halfway to your shoulder works the upper part. in the exercise the entire muscle is worked at all times, but there is a focus on each part of the muscle through different movements.
as for abs, don't forget that tehre are three layers of abdominal muscles. the outer muscles (6 pack etc) are more responsible for the situp motion, while the muscle deepest inside is used more for corestability... i can't remember what the middle ones do.. maybe a combo of the both!
if you're trying to target your back muscles, aim more for core stability through pilates etc. i've had a niggling back injury for the last 5 years, and everytime it comes back, i have to go straight to basic swiss ball workouts. (flare up is generally a result of increased intense stress on the muscles/spine).
back extenstions are also very good for core strength...
either using a weight on the back extension thingo... or that stupid machine that your gym may have (I know space @ richmond have one) - which originally enough is called a back extension machine...
its generally a good idea to work on core stability before back extensions. if you're working your back for the first time, back extensions can have painful results =/
Originally posted by Jubas
, its like a split bicep curl. having your arm straight, and lifting halfway works the lower part of your bicep, while lifting halfway to your shoulder works the upper part.
as for abs, don't forget that there are three layers of abdominal muscles. the outer muscles (6 pack etc) are more responsible for the situp motion, while the muscle deepest inside is used more for corestability... i can't remember what the middle ones do.. maybe a combo of the both!
So you can get one end of your bicep bigger than the other?
Yea there are 4 of them, rectus abdominus, Inner & Outer obliques and Transverse Abdominus (you don't really work this one out at the gym though).
one would assume yes
altho would look a tad weird - espec if the bottom of your arm ended up bigger than the top :-/
yeah, i spose it would be possible.. but only to a certain extent. remember also, that your biceps comprise 2 mucles, just like your triceps are made of 3 :)
targetting one end of the biceps still works the other end, just not as much.. but the focussed end can only go so far without the support of the other end.. and hence reaches a limit.
did that make sense? and i'm not so sure on it.. open to reprisals :)
would we do that to you ;)
I guess it makes sense in that they are all connected etc... so you work one you work the other....
and I think the way the bicep is constructed both muscle groups overlap each other anyway
I could be wrong - I'm not really that familiar with anatomy
I'm pretty sure that the biceps brachii are one muscle it just connects in 4 places and the triceps are one muscle with 3 connections. Getting pretty off topic here though.
http://www.exrx.net/Muscles/TricepsBrachii.html
and http://www.exrx.net/Muscles/BicepsBrachii.html
there are a few pictures.. and some text to decipher :P
but .. yes .. off topic :)
rabbler
08-Feb-04, 12:55pm
My brother is a personal trainer, he keeps buffed by teaching body combat classes.
I mantain a my weight by going to the gym 3 - 4 times a week for an hour. 30 - 40 mins of that is cardio.
To lose weight i just restrict my diet and go to gym 5 times a week.
this goes back to the abs question from last week
the abs are actually a group of muscles - so its not just muscle
It is strongly recommended that you do exercise for both the upper abs (normal crunches), lower abs (reverse crunches) at a low repitition (max of 8 to 12) and gradually introduce weight to increase resistance and make the little muscles work harder. Also you need to do something for the obliques - this is a high repition process tho - as you don't want to build your obliques up (cos that would just look a tad silly - and you can end up looking like you have love handles) - the idea is just to have the obliques lean and defined...
Also it is strongly recommended that you do it on a day on day off basis to give the muscles time to recover and actually grow... as if you keep exercising them there is no chance that they will actually recover from the micro-trauma.
And finally if you happen to have excess weight - then there is no way the abs will show - you may have killer looking abs - but if there's an inch of fat over the top of them - they will never show.
I have to confess that a good friend of mine and his g/f are personal trainers and I showed them this thread. They are kinda concerned with the views that:
1. cardio isnt necessary
2. muscles can be "eaten away"
as far as cardio goes, if you do it in the morning b4 brekkie or 3 hours after eating, you'll burn fat not calories (yes difference), and even if you want to bulk up, you need to burn fat as well, the weight training helps, but so does the cardio (you really want that six pack? do some cardio and get that fat off). cardio also helps the metabolic rate. it'll give it a boost for a few hours after exercising.
muscles can deteriorate, not melt away. ie if you're a girl who's uses weights and think you're getting a bit bulky, train with lighter wieghts or just do cardio for a bit and you'll notice that your muscles decrease a bit. this does not mean they are being eaten away, rather they arent being maintained.
pls remember I'm just passing on what I've been told
i've been advocating balance since I started on this thread
and I agree you need to do cardio as well as weights
like my current program consists of 3 days of cardio and 2 days of rather intensive weights - i made the decision to start heading this way as 5 days of nothing but weights wasn't really getting me where I wanted to go... hence why I gradually (with advice) started factoring cardio in
The main problem seems to be the mentality that most people have of you aren't really achieving anything unless you are only doing weights... but thats just my perception
im trying to lose weight and gain muscle at the same time>> does that make sense???? :P
im running 30mins about 4times a week and doing short intense weight sessions twice a day. plus reducing the amount of food i eat!
seems to be working so far...
Originally posted by nettsu
i've been advocating balance since I started on this thread
and I agree you need to do cardio as well as weights
like my current program consists of 3 days of cardio and 2 days of rather intensive weights - i made the decision to start heading this way as 5 days of nothing but weights wasn't really getting me where I wanted to go... hence why I gradually (with advice) started factoring cardio in
The main problem seems to be the mentality that most people have of you aren't really achieving anything unless you are only doing weights... but thats just my perception
yeah I know (I wasnt having a go at you! promise!) its just worrying the misconceptions people have as it could damage them in the long term.
doing just cardio wont do much either, balance (as you said) is the key!
doing cardio can do stuff
but that depends on what you want to achieve
not everyone wants to look buff (i don't like that term) - some people are just happy enough to look toned or happy enough to look slim
I just want my v-lines ;) (think brad pitt in fight club) which is part of the reason why I do spin twice a week
LMOE - I'm not sure if double-banging is really the best idea - depends on your program I guess and whether or not you are aiming to become a body-builder - by doing that much exercise you could end up doing yourself a lot more damage than good...
In terms of weight-loss personally I think a slow but steady approach is best - if you lose the weight gradually you have a much higher chance of keeping it off as you go through life...
Warren G
11-Feb-04, 09:34am
Does anyone here use Dymetadrine Xtereme? Its thermogenic intensifer to give you an added boost of energy during your workout. If so how many do you take and when do u take them?
They give you a massive energy boost and help you cut up more, but they can keep you awake well into the night if you take them too late in the day i find......
Originally posted by Warren G
thermogenic intensifer
What's that?
All I will say is...
American Herbal Products Association (AHPA)
Recommendations for consumer products containing ephedra.
WARNING: Not intended for use by anyone under the age of 18. Do not use this product if you are pregnant or nursing. Consult a health care professional before using this product if you have heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric condition, glaucoma, difficulty in urinating, prostate enlargement, or seizure disorder, if you are using a monoamine oxidase inhibitor (MAOI) or any other prescription drug, or you are using an over-the-counter drug containing ephedrine, pseudoephedrine or phenylpropanolamine (ingredients found in certain allergy, asthma, cough/cold and weight control products).
Exceeding recommended serving will not improve results and may cause serious adverse health effects.
Discontinue use and call a health care professional immediately if you experience rapid heartbeat, dizziness, severe headache, shortness of breath, or other similar symptoms.
It is also strongly recommended to NOT use something like this if you regularly use illegal drugs...
I suggest you also look at - http://www.fda.gov/OHRMS/DOCKETS/98fr/95n-0304-bkg0003-ref-07-01-index.htm
Its some scary shit folks... be careful - there are better and more healthy ways to achieve the results you want - granted they may take a little longer BUT you will still be healthy enough to enjoy the results.
Thermogenic - refers to heat - basically a thermogenic intisifier by conclusion one would assume that it ramps your bodys natural ability to literally burn fat... hence why I think this is some scary shit.
Tripudio
12-Feb-04, 01:31pm
if you want to put on weight eat a short time before you go to bed .. oh, and exercise of course.
4 days a week is enough I believe.
if you want faster results try a product called MU4, 'muscle mass'.... drink this stuff in morning and after afternoon training, plus eat like a horse and in 4 weeks people are going to start asking questions.
it works.
This Dymetadrine stuff, is it legal and do they sell it in Australia?
If its sold over the counter, it surely cant be that bad for you if it is used in moderation
i only found info about it in the US
and the FDA is about to pull it off the shelves - so I would dare say the same thing may happen here
I really don't know
I tend not to take supplements - ocassionally if I feel my diet is lacking I will use a protein supplement but thats about it...
defunkt
13-Feb-04, 03:17am
With all you guys getting buff and takin too long to do yo' trendy hairstyles, how the hell do you manage to live a little on the side too?
~v~v~v~v~v~v~v~v~v~v~
Prolapse, a girls best friend!
its all part of a balanced lifestyle
besides i have no hair... :P
I know this has probably been mentioned in this thread.. but Im gonna ask it anyway
Im trying to 'Cut up' or tone up... watching what I eat, doing cardio(swimming/cycling) and weights. When weight training I used to do 12 reps of everything on a lighter weight. Now Ive been told that doing 12 reps on the first set(X Kgs) then 10 reps on the next set(X+1 kgs) then 8 reps (X+2 kgs) is a more effective way to train.
Eg. First Set 12 reps 10 kgs
2nd Set 10 reps 12 kgs
3rd set 8 reps 14 kgs
Can someone clarifiy if this is a good way to tone or build bulk?
if you want to tone then its higher reps @ a lower weight - generally 3 sets
if you want to bulk up then its higher weights @ lower reps (generally sets of 6-8 reps) - generally higher number of sets or like what I have at the moment - a warm set (say 10 reps) - a weight gain set (say 5 reps) - and then the main set (to fatigue) and this is a bulk up program
But like anything people have varying opinions as to what you should do...
Personally I proscribe to the above...
Tripudio
13-Feb-04, 01:17pm
Originally posted by buffed
The only reasonably accurate way is to buy yourself a set of bodyfat calipers.......not sure who would stock them in Sydney, ut do a search on the net.
when i was 17 i had my body fat tested by these little things by a lady at the gym... thing was I had been training arms for 30 minutes before I was in the room with her, when she pinched the skin on my tricep to measure she was like 'oh my gosh! i can't believe it's so low'.
don't remember the number but maybe 3-5%?? I don't know, that may be normal.
but the thing was that because the muscles weren't cold then and larger than usual then there was much less skin to measure, hence making it look like i had a lot less body fat than i actually did.
of course I didn't tell her that though.
i apparently have no fat on my calves *laughs*
the calipers can't even grab the skin properly...
sad really ;)
i've stopped worrying about my body fat - there's just that many different ways of calculating it that I am never going to get a figure I'm happy with... if I feel fat then I use that as my basis (and go manic about the fact that I've gained weight)
Originally posted by huggie
I know this has probably been mentioned in this thread.. but Im gonna ask it anyway
Im trying to 'Cut up' or tone up... watching what I eat, doing cardio(swimming/cycling) and weights. When weight training I used to do 12 reps of everything on a lighter weight. Now Ive been told that doing 12 reps on the first set(X Kgs) then 10 reps on the next set(X+1 kgs) then 8 reps (X+2 kgs) is a more effective way to train.
Eg. First Set 12 reps 10 kgs
2nd Set 10 reps 12 kgs
3rd set 8 reps 14 kgs
Can someone clarifiy if this is a good way to tone or build bulk?
In order to appear cut, you need to have muscle. The way to build muscle is to overload it when you train, ie progressively lift heavier weights.
Low reps (5-8) and heavy weight are the most effective way to build muscle.
Warren G
15-Feb-04, 09:12pm
Originally posted by huggie
This Dymetadrine stuff, is it legal and do they sell it in Australia?
If its sold over the counter, it surely cant be that bad for you if it is used in moderation
huggie, yes its legal and yes its sold in Australia. They will more than likely have it at GNC if theres one near you.
mitsubachi
16-Feb-04, 06:49am
WIGU guest comic (http://www.wigu.com/strips/20040215.png) reminded me of you guys :-D
we're so misunderstood :P
Originally posted by mitsubachi
WIGU guest comic (http://www.wigu.com/strips/20040215.png) reminded me of you guys :-D
Does that link work for anyone else?
Originally posted by Warren G
...GNC...
*cough* ripp off! *cough*
it did for me when it was first posted earlier in the week
*shrugs*
its probably a vaguary of the net...
VanBuurenisGod
20-Feb-04, 11:18pm
Whey protein and nanocreatine.
Works like a charm!
Or perhaps pectoral implants.
If chicks can why cant we!
Cmon boys, time for equality in the implants market!
;)
I'm skinny. I'll probably always be skinny. It goes with the territory when you're 6ft 4 but don't play rugby for South Africa.
I have weight trained for years using various schemes, but the best results I had were when I actually gave up trying to bulk-up and concentrated on getting functional strength for the sports I do (soccer, track and field, rock climbing and snowboarding).
So here's my advice in point form:
Compound movements (the work occurs at more than one of the body's joints eg. squats, chin-ups, rowing - all the fun stuff!)
High degree of specificity (the exercise movements are very similar to the sport's movements)
Work all your muscle groups (not just those that you feel are lacking)
Circuit style work-outs three times a week will combine resistance and aerobic benefits
Add to this around three sets of three really heavy basic exercises with plenty of rest between sets.
Eat healthy foods
Eat often
Eat lots if your metabolism is fast
For abs/core look into Swiss Ball work, Pilates, and an active Yoga form (Oh and pole dancing too!) Once a week is fine.
I could elaborate on such things as morning exercise, healthy eating, creatine, and body types. But basically we are all different and have different lifestyles to balance. Try things out and see what works for you.
The combination of circuit style and heavy basic lifts I have mentioned is descibed in this article: http://www.t-mag.com/html/body_141conv.html and I found that it is a very time efficient and effective program. Not sure about the justification for the whole convergent phase thing, but the exercise selection and protocol is a good model.
Personally I am very wary of ever suggesting anyone take dietary supplements
If you know your diet is lacking do it *after* you see a nutritionist
and also be very careful with creatine
http://www.creatinemonohydrate.net/creatineinformation.html
my 0.025
LightningChyld
24-Feb-04, 06:12pm
I CONSTANTLY get told walking is VERY benficial for weight loss and tone... (I can't run as my ankles are fucked from an accident when I was a kid.)
How beneficial IS it exactly?
if you walk fast enough very good
if its just a casual stroll around the block - don't bother - basically any exercise that lifts your heart rate up and increases your breathing is going to be doing some good for you
although if you are looking at it as a form of weight loss you also need to modify your diet at the same time...
http://www.pueblo.gsa.gov/cic_text/health/walking/walking.htm
http://walking.miningco.com/
try them for starters they may give you a few pointers :)
but the only advice I will give you is make sure you are pushing yourself (but work within the limits of what your body is telling you) and make it over 30 minutes to get maximal benefit from it and enjoy it :)
god i sound like my spin instructor *laughs*
LightningChyld
24-Feb-04, 07:48pm
Cheers Nettsu.
My Ankle is fucked right now, (I rolled it saturday night) but when I walk I generally do go for about 45 mins and heart rate is up.
Glad to know it's doing something!
Why don't you get on an exercise bike or do Spin? Do you strap your ankles?
Mad thread I have to say. Some very learned people on ITM. If anyone hasn't read the whole thread here's what's been worked out for me to bulk up. I was about 4 weeks in and there was a little bit of difference. But then I fucked my wrist so it's all gone to the shitter until my wrist is alright again.
I had a nutritionist work out an eating program. Like buffed has said 5 meals a day. But it is farken hard if you work 9-5. I was also told to take weightgainer which was basically protein powder and something else mixed together. This diet was for 6 days a week and on the 7th day you can eat anything you want. Basically every meal had an equal portion of protein and carbohydrate in it, each the size of your fist. But basically the point is you are going to need to plan to shop and buy all your shit once a week. And fresh food which is what you need, and as already stated, is fooking expensive. However sticking to the diet will mean $wise you'll come out a little ahead. I was definitely told to stear clear of creatine and being over reliant on any protein supplements as if you eat protes and carbs in your meals you will have enough. Too much protein in your body isn't going to make you bigger.
Since I was a beginner I got told to do machine weights for about the first three months til you are reasonably competent and your body is functioning properly and used to moving like a machine.
This program alternates weeks.
Week 1 Week 2
day 1. Upper body. 45-50mins Lower body
day 2. Cardio - bike 20 mins Same
day 3. Lower body - 40-45 mins Upper body
day 4. Cardio - bike 20mins Same
day 5. Upper body - 45-50mins Lower bodu
day 6. Cardio - bike 20mins Same
When doing the weights I did them like this e.g.
Biceps 1st set 40kgs -12reps
2nd set 45 kgs-10reps
3rd set 50kgs-8reps
4th set 55kgs-6reps
5th set 40kgs-12reps
6th set 40 kgs free weights-12 reps
There is no rest between the 5th and 6th reps and only small 30 seconds to 1 min rest between the others.
With the bike it goes like this in mins:
0-1 - L5 resistance
1-2 - L5
2-3 - L6
3-4 - L7
4-5 - L8
5-6 - L9
6-7 - L6
7-8 - L7
8-9 - L8
9-10 - L9
10-11- L6
11-12- L7
12-13- L8
13-14- L9
14-15- L6
15-16- L7
16-17- L8
17-18- L9
18-19- L10
19-20- L5
The heart rate should be between %60-70 throughout.
I swear you give up the ciggies after srtuggling through this a few times rest assured. As I said i don't know what the proper benefits are until I get back into it properly but it seemed to be working. My sleep was better too. The most obvious thing for people wanting to do abs solely is that you is gonna have to cut down the amber fluids eh. Wine won't hit your gut as hard and get you more pissed anyway.. An those pre mixed drinks are shitty for stopping you shed gutflab. Anyway I realised I have repeated everything again but I know people like to go straight to the last page on big threads.
mitsubachi
27-Feb-04, 08:05am
Good job geezah!
I had a sneaking suspicion those premixys were not so good!
:lol:
Ah well, I'll stick with my occassional brown cows.
or just go str8 spirits :P
I agree, this thread has been so informative... big ups to buffed, netsu and alike.
One thing that no one has really gone into much detail about is booze. Im sure the majority of ITM users would drink at least once a week on a night out. Ive eliminated eating rubbish during the week but have a feeling that all that good work both dietry and cardio is blown out the window on a saturday night with alcohol consumption. So, whats best to drink? For those intelligent punters how many calories are in different drinks(beers, wines, redbulls, mixed drinks, spirits) Comparisons pls.
I normally start off my night with some wine. Ive switched to Maxim beers in an attempt to cut down on beer calories(call me a fag yes, but they are actually nice beers) and also tried to cut down on vodka-redy's as redbull is full of calories i think... but how bad are they exactly?
come on netsu, you're up nice and early. ;)
I'm the worst person to ask for this advice :lol: (I'm currently hungover :meh: )
I know its not as easy as...
ok I abstain for a week so I can binge one day a week - I think like everything moderation... (I hate that term)
ohhh
this could be fun
http://www.ivillage.co.uk/dietandfitness/alcoholtoolcounter
basically beer is bad because its very carb and sugar laden
I was told once that clear spirits are better but once you add postmix - you're increasing the sugar... wine isn't too bad I guess considering its fruit juice in a way - I will do a bit more digging in my quieter moments...
OMIGOD!!!!
frigthening factiod from researching.... (its from the uk military)
Male problems
With longer-term heavy drinking, men can experience a "feminising effect", leading to impotence, sterility, and enlarged breasts. Heavy drinking is definitely not 'macho'.
*eep*
cuts back on drinking....
:meh:
Originally posted by Geezah
Mad thread I have to say. Some very learned people on ITM. If anyone hasn't read the whole thread here's what's been worked out for me to bulk up. I was about 4 weeks in and there was a little bit of difference. But then I fucked my wrist so it's all gone to the shitter until my wrist is alright again.
I had a nutritionist work out an eating program. Like buffed has said 5 meals a day. But it is farken hard if you work 9-5. I was also told to take weightgainer which was basically protein powder and something else mixed together. This diet was for 6 days a week and on the 7th day you can eat anything you want. Basically every meal had an equal portion of protein and carbohydrate in it, each the size of your fist. But basically the point is you are going to need to plan to shop and buy all your shit once a week. And fresh food which is what you need, and as already stated, is fooking expensive. However sticking to the diet will mean $wise you'll come out a little ahead. I was definitely told to stear clear of creatine and being over reliant on any protein supplements as if you eat protes and carbs in your meals you will have enough. Too much protein in your body isn't going to make you bigger.
Since I was a beginner I got told to do machine weights for about the first three months til you are reasonably competent and your body is functioning properly and used to moving like a machine.
This program alternates weeks.
Week 1 Week 2
day 1. Upper body. 45-50mins Lower body
day 2. Cardio - bike 20 mins Same
day 3. Lower body - 40-45 mins Upper body
day 4. Cardio - bike 20mins Same
day 5. Upper body - 45-50mins Lower bodu
day 6. Cardio - bike 20mins Same
When doing the weights I did them like this e.g.
Biceps 1st set 40kgs -12reps
2nd set 45 kgs-10reps
3rd set 50kgs-8reps
4th set 55kgs-6reps
5th set 40kgs-12reps
6th set 40 kgs free weights-12 reps
There is no rest between the 5th and 6th reps and only small 30 seconds to 1 min rest between the others.
With the bike it goes like this in mins:
0-1 - L5 resistance
1-2 - L5
2-3 - L6
3-4 - L7
4-5 - L8
5-6 - L9
6-7 - L6
7-8 - L7
8-9 - L8
9-10 - L9
10-11- L6
11-12- L7
12-13- L8
13-14- L9
14-15- L6
15-16- L7
16-17- L8
17-18- L9
18-19- L10
19-20- L5
The heart rate should be between %60-70 throughout.
I swear you give up the ciggies after srtuggling through this a few times rest assured. As I said i don't know what the proper benefits are until I get back into it properly but it seemed to be working. My sleep was better too. The most obvious thing for people wanting to do abs solely is that you is gonna have to cut down the amber fluids eh. Wine won't hit your gut as hard and get you more pissed anyway.. An those pre mixed drinks are shitty for stopping you shed gutflab. Anyway I realised I have repeated everything again but I know people like to go straight to the last page on big threads.
That is also the Body For Life Program which has been marketed for ages!!!
Originally posted by Geezah
Since I was a beginner I got told to do machine weights for about the first three months til you are reasonably competent and your body is functioning properly and used to moving like a machine.
This actually depends on your trainer or instructor
Machine weights are better for producing more defined muscles groups (its a more cohesive look) where as free weights are better for producing more in the way of 'raw' muscle...
Also machine weights are generally better as they are compound exercises - so they will generally exercise more than one muscle group.
And I think generally it also comes down to a) what you are trying to achieve (my aim is to build up gradually while focussing on aesthetics - which is why I am predominately on machine weights) b) level of experience c) how macho you want to look d) what other exercise you do... I suppose realistically its just what you feel most comfortable doing.
i find free weights to be much more effective. how often in real life are you lifting something with a fixed path?
i also find free weights adds more bulk purely because you're using other small muscles groups, ie stabilisers in your workout.
the better thing about machines though is that form is much easier to keep..
but, i'd recomend free weights over machine anyday.
The other advantage over machine weights that I forgot to mention on friday - they are also generally compound exercises - so they do tend to exercise more than one muscle group at a time
you can do the same thing with free weights as well
but I still think realistically it comes down to your personal preference and just what you are trying to achieve...
anyhoo I'm gonna bolt - gonna do body combat ;)
yes i'm that sad that I will go to the gym on a sunday...
mitsubachi
29-Feb-04, 10:46am
I loooove body combat!
(and you should see our trainer netss....rowar! He's the hotness, but I don't think he likes my team :lol: )
Just one more week and I'll have money for membership again...can't wait! I'm gunna be aching though. It's been months since I last went.
Originally posted by mitsubachi
I loooove body combat!
(and you should see our trainer netss....rowar! He's the hotness, but I don't think he likes my team :lol: )
Just one more week and I'll have money for membership again...can't wait! I'm gunna be aching though. It's been months since I last went.
I prefer spin
I honestly do
I'm actually sore *laughs* tis somewhat of an unfamiliar sensation for me...
you'd love the instructors at my gym then mits - there's a couple of major hotties and I know they don't play for my team *sigh*
In terms of the aching - just remember to stretch... and the pain will go when your body readjusts to the fact that you're exercising it again :)
mitsubachi
29-Feb-04, 09:04pm
Sounds like we should swap the instructors over... wonder if there's a large enough postpak??
And don't worry - stretching is all covered. Tuesdays is Combat followed straight after by Balance.
I've never been game enough to try spin - everyone who does it tells me not to. :lol: But I ride a bike anyways, so probably not as bad as if I didn't at all.
And soccer is only a month away!! Hooray!!
I love cooler weather - can't exercise too much in the heat but I love my classes and riding my bike and soccer. Bring on autumn I say!
i like spin - although the amount I sweat during it... *icks*
and my god I havn't played soccer since I was a wee little tyke in the netherlands... i'd be so uncoordinated at it now :lol:
vBulletin® v3.6.12, Copyright ©2000-2012, Jelsoft Enterprises Ltd.