View Full Version : The gym thread!
Well I think that it's about time the gym thread made a come back.
So guys and girls... Let's post!
Nathan
i need to sort my diet out lol im pretty tonk but i eat **** any good meals anyone knows of?
i'm going tonight, first time back properly in 3 weeks LOL
Squat, Bench, BB Rows, Pushups the order of the night.
Went yesterday, did my arms and shoulders, which are very much in pain. Not able to go today sadly. Taken the misses back to Bath so hopefully I can go tomorrow to do squats!
Nathan
im so buff the gym wont let me in as i make the other members feel bad :lol:
Joey Propane
28-09-10, 18:09
I haven't been able to get down the gym (that I pay £60 a damn month for) for nearly a month now. Between work, the crap weather (I cycle there and back) and this bloody on-off man-flu I just haven't had the drive. :S
My squash game must have taken a dive by now I reckon.
i'm going tonight, first time back properly in 3 weeks LOL
Squat, Bench, BB Rows, Pushups the order of the night.
What about deadlifts? They are the most under rated exercises. I'm yet to see anyone other than the people i go to the gym with do them lol
What about deadlifts? They are the most under rated exercises. I'm yet to see anyone other than the people i go to the gym with do them lol
I do dead lifts when the kit is free which isn't that often, but they are great lifts working most of your body.
Nathan
in the past i did body building but then i changed and started to try and be toned not big, i go 3-4 times a week and do a lot more cardio than i used to basically in 90 minutes i do 45mins cardio 45mins weights focusing on my chest arms n shoulders
after each session i go in the hot tub for 15 minutes afterwards to stop the aching the next day ;)
the cardio has increased my fitness loads and ive been doing weights for years but never more than 15 mins on a cross trainer as a warm up. Now i can do an hour on it i just feel the fitness..
What about deadlifts? They are the most under rated exercises. I'm yet to see anyone other than the people i go to the gym with do them lol
I do dead lifts when the kit is free which isn't that often, but they are great lifts working most of your body.
love deads! fav are Romanian deads, nothing needed but an Oly bar and some plates.
Friday i'll be doing
Squats, Deads, Press (overhead military), Pullups, Dips
one workout is vertical push/pull
the other horizontal push/pull
only do deads every other workout as they put a lot of strain on central nervous system.
5x5 rep/set
Just got back from the gym. Chest and Triceps were the name of the game today:
Bench press: 8x5 rep/set
Decline close grip: 6x3 rep/set
Dumbell incline bench: 10x5 rep/set
Tricep extension: 10x4 rep/set
Dumbbell flye: 10x4 rep/set
Dips: 10x4
Bench dip: 10x4
20 minutes of cardio.
Couldn't do tricep pushdowns as the machine was in use :(
Nathan
i do a little work out, no cardio (i hate going outdoor), so i just do upper body, train the upper mucle with dumbells for few sets (10min )then i do some deadlifts (5min), after that i do upper body (10min) again and then i do abs and thats it. i dont really eat healthy foods, so i wont see results soon :D
I go to the gym daily, 1 hour in front of the tv, 30 minutes at the cereal bar followed by 30 minutes at the newspaper table then 5 minutes at the juice bar and thats my daily routine outta the way...
God I can hardly walk now. Stupid squats!
Nathan
Well to add to the thread.
Today(Sunday) was shoulders and arms. It's been a while since I did my arms due to time issues and I really felt it today. But I just spent another 30mins doing another work out of the arms and shoulders using light weights e.g 7-10kg to do that little bit more but nothing too taxing. Feels like that added with the main training is going to mean pain tomorrow morning when it's chest day.
Nathan
as i get older i tend to stay away from weight machines or weights and try and find natural ways of excercising those muscles. isolating muscles is good for looks but you never have the strength in the suplementary muscles where it counts and also you leave yourself vunerable to injuries because of those weaker suplementaries..
I laugh when im in the gym at the people who come 3 times a week and do 30 minutes of bench presses and thats it. sure they have huge pecs but the stamina of a asmatic and no useful strengths at all. When in real life do you lift with your arms from your chest outwards??
can beat real work.. i laboured when they were building my house and after 3 months of wheel barrowing and high protein diet i was built like an OX.
Joey Propane
12-10-10, 18:41
can beat real work.. i laboured when they were building my house and after 3 months of wheel barrowing and high protein diet i was built like an OX.
This. A few years ago I was labouring for a builder. There isn't a doubt in my mind that digging out those foundations and barrowing that concrete in was the hardest work i'll ever do in my life. A couple of protein shakes a day and I think I put on 16-17lbs of muscle over 4 months.
Anyways, first visit back to the gym today after about a month of doing nowt. Quick break down:
-2.5 mile ride there was the warm-up
-4x10 reps triceps extension (which they need to add more weights too cus even after a month the 170lbs limit is still feeling a little too easy...)
-4x10 reps seated leg press (single leg, starting from 90lbs, finishing at 120lbs)
-3x10 reps leg curl (120-150lbs)
-3x8 reps lat pull downs (185-215lbs)
-4x10 reps reverse arm curl (30-43lbs)
-35 minutes on the treadmill doing 3-4 minutes at a steady pace then a minute sprint
-25 minutes on the exercise bike on the hill setting, spinning the last 5 minutes cool-down at 115RPM
-2.5 mile ride home :S#
Legs are definitely feeling it, but i'm absolutely shocked my cardio hasn't plummeted. The lat pull downs and reverse arm curls hurt alot more than they used to so the 3 weeks of man flu must have sapped some strength from me.
It's not looking like I have any work for this week so gonna be spending a whole lot of time there over the next few days. Already got a racketball match lined up for tomorrow evening. :D
Had far around two weeks away from the gym now :(.
No free time at all for working out. Hoping to make time from Sunday (sunday is always the day I start a work out).
Just got back from a run, only a couple of miles but hey better than nowt ;), usually try and get out 3 mornings a week minimum.
Hope the winter isn't too harsh this year as i REALLY felt it when i eventually managed to get out again after several months off, might even consider joining a gym this year if it its quite bad.
Well I didn't make the gym today as I worked 9 hours, but did 30 mins of cardio when I got in and some free weights I have in the house.
Joey Propane
31-10-10, 18:23
50 mins on the treadmill tonight, walked to and from the gym aswell just to kill time I was so bored. Did a 25 minute blast, stopped to wipe some sweat away and get some fluids in then did 2 10 minute blasts at quite a fast pace (with some sprint bursts thrown in), did the last 5 minutes just to really feel the burn. The walk home in the chilled air was really quite nice, stopped the legs seizing up nicely.
Joey Propane
01-11-10, 17:02
Broke the 60 minute barrier on the treadmill this afternoon, really proud of myself as running has never really been a strength of mine. Was averaging around 8 minutes a mile but did a 5 minute powerwalk halfway through to answer a phonecall and pump some fluids in and a couple of 2-3 minute slow downs to stop the cramp developing.
http://i374.photobucket.com/albums/oo187/D-Cyph3r/2010-11-01125527.jpg
what kind of speed do you average in the settings dial/button?
I found 13 was the most I could stick at above that its "nearly fly off the treadmill in fail"
ThunderFlash
01-11-10, 17:16
100 sit ups :cool:
Will do more later :order:
100 sit ups :cool:
Will do more later :order:
you'll need an uber low bodyfat % to see the benefits of those.
Be better to do 3 sets of 12 with a weight? or planks ?
indeed sit ups dont do jack unless you have low body fat i use weightson my chest when i do them after boxing.
Joey Propane
01-11-10, 17:40
what kind of speed do you average in the settings dial/button?
I found 13 was the most I could stick at above that its "nearly fly off the treadmill in fail"
If i'm doing long runs like this usually between 7 and 7.5 (around 9.5 minutes a mile), on shorter stints of 10-20 mins around the 8-8.5 mark (just under 8 minutes a mile).
I made the mistake of choosing the cardio mode yesterday where you have to select a speed in MPH, getting confused between that and normal "minutes per mile" speed measurement I put it at 12MPH... Jesus Christ within 5 seconds it was going faster than my legs could keep up, how the hell someone has run (sprinted?!) a 4 minute mile is beyond me.:confused:
ThunderFlash
01-11-10, 17:57
you'll need an uber low bodyfat % to see the benefits of those.
Be better to do 3 sets of 12 with a weight? or planks ?
I stretch my arms back with 10 kg weights and do them, think that'll help?
I3R0K3N7FEET
01-11-10, 18:30
gyms are for homos
http://neptune.podbean.com/image-logo/1/34038_logo.jpg
gyms are for homos
http://neptune.podbean.com/image-logo/1/34038_logo.jpg
Good job I workout at home:thumb:
ThunderFlash
01-11-10, 20:01
Good job I workout at home:thumb:
Me too. I just have a basic set of weights.
I'm only doing stuff at the moment as my ankle has been bust for 2 months so haven't been able to play football or tennis at all. Sucks.
I stretch my arms back with 10 kg weights and do them, think that'll help?
Not really. Sit ups are quite pointless really for what people set out to do with them, thinking they can get slim toned abs, just wont work that way. They are better really for building a good core, helping the body to strengthen in all areas to support more weight.
ThunderFlash
01-11-10, 20:11
Not really. Sit ups are quite pointless really for what people set out to do with them, thinking they can get slim toned abs, just wont work that way. They are better really for building a good core, helping the body to strengthen in all areas to support more weight.
They do seem more toned though....
Maybe I just had little fat on there before :cool:
Not really. Sit ups are quite pointless really for what people set out to do with them, thinking they can get slim toned abs, just wont work that way. They are better really for building a good core, helping the body to strengthen in all areas to support more weight.
I use ab straps and do leg raises, that really hits hard.
I tend to do weighted sit ups. Use around 30kg weights, it helps build the core and the muscles do grow but I would have to be so strickt with my eating that I don't really care that nothing is shown.
ThunderFlash
01-11-10, 20:25
I tend to do weighted sit ups. Use around 30kg weights, it helps build the core and the muscles do grow but I would have to be so strickt with my eating that I don't really care that nothing is shown.
How many reps?
How many reps?
Umm weighted ones I would do 5x20
ThunderFlash
01-11-10, 20:51
You sound quite the big boy
Not really. I just push my self to do the best I can, I have a lot of strength, but I know people far bigger than me who can't lift as much weight. However I have looked at my work out plan and my form recently, which has lapsed. So I'm doing more core workouts to build that strength up and get back to basics getting them right.
To be honest, im finding it great fun, its like starting training for the first time again. This time though I have cut the crap out of my diet.
Not really. I just push my self to do the best I can, I have a lot of strength, but I know people far bigger than me who can't lift as much weight. However I have looked at my work out plan and my form recently, which has lapsed. So I'm doing more core workouts to build that strength up and get back to basics getting them right.
To be honest, im finding it great fun, its like starting training for the first time again. This time though I have cut the crap out of my diet.
This is what I did earlier this year, do it right and keep good form, got my left arm back up to standard and now it all seems good. Good diet and plenty protein and it works wonders. Still can't deadlift what I used to without getting a bit out of breath, stupid smoking, I quit in march.
Joey Propane
15-01-11, 18:52
BUMP!
4 new PB's today (lat pull down, pectoral fly, row and rear deltoid fly) mean i'm officially the strongest i've ever been. Also won 8 out 10 games of racketball, another new best effort.
Well chuffed today. :D
BUMP!
4 new PB's today (lat pull down, pectoral fly, row and rear deltoid fly) mean i'm officially the strongest i've ever been. Also won 8 out 10 games of racketball, another new best effort.
Well chuffed today. :D
Nice one mate, what are the new weights or sets?
I set a PB as well with 120kg on the leg extensions. Im on a suicide run these past two weeks to kick start the new year.
Joey Propane
15-01-11, 19:13
160lbs x10 on the prectoral fly
225lbs x10 on the lat pull down (needed help pulling the bar down haha)
195lbs x12 on the row
115lbs x10 on the rear delts fly
I *kind of* did a new PB on the bench press aswell, but I dont quite count 3 reps as a set, so will be going for round 2 (this time it's personal) on that tomorrow.:thumb:
Sniperdude
15-01-11, 19:34
i do an hour cardio about 5-6 days a week
I'll be getting back into some sort of routine on Monday coming. I don't expect to come out alive!
Hi,
I am working out in gym daily for thirty minutes...
I am doing Bench press, Incline bench press and incline bench press dumbbells.
Sniperdude
04-05-11, 15:08
haven't been since Easter way to many bank holidays
havn't been since before easter either! too much garden DIY to have the energy left to go
Wooo it's back!
Started back three weeks ago, after my work trip to Cyprus. Been doing that extra bit every time now, be it one more set or an extra 5kg. The misses told me I need to look the part for our summer holiday lol.
bless maybe you guys can catch me up.
Joey Propane
04-05-11, 21:43
Odd this gets bumped now, got back about half hour ago from my first gym visit in 5 weeks.
Was capable of a surprising amount aswell, far more than I reckoned. I do predict i'll be aching something chronic tomorrow though so I wont be back till friday.
Odd this gets bumped now, got back about half hour ago from my first gym visit in 5 weeks.
Was capable of a surprising amount aswell, far more than I reckoned. I do predict i'll be aching something chronic tomorrow though so I wont be back till friday.
You will be aching like hell tomorrow :D. The worst is when you haven't done legs for a while and then you decide squats are a good idea....then you can't sit down for a week lol.
Sniperdude
04-05-11, 22:13
havn't been since before easter either! too much garden DIY to have the energy left to go
been sanding door frames here what a nightmare 30 years of gloss paint
loads to do here, new doors arrived today. new kitchen and bathroom getting fitted in 5 weeks want loads doing before that happens
just got back in from potting plants and reseeding garden the list of to do's is huge and never gets any smaller
Whoa just noticed a gym thread lol
Help me out on this one guys - I work as a builder - At the moment were diging foundations for a single extension, always using the wheelborrow to chuck the earth up a ramp into the skip. Yet ive done this one and off for 5years and im still stick thin!
Were am i going wrong?
PHD whey protein im now supplementing from monday, and ive been having mutant mass from the last 2 months and ive gained nout!
A protein shake doesn't make you bigger on its own. You need to be in a calorie surplus of maybe 3-500 calories more a day than what you're eating normally. Also a lot of that food needs to protein (hence the supplementation), you need 1-1.5g of protein per pound of bodyweight a day and about 0.4g of good fats (meat, dairy, cod liver oil etc.) per pound a day. But bear in mind site work isn't the same as the gym and without progressively stressing your muscles whilst on a calorie surplus you'll just put on fat.
You will find that you need to look more at the diet as said above, and stress the muscles to failing point so as to bulk up.
I recently started taking creatine which has had a great effect so far, it basicly gives you that extra push when working out so you can maybe lift that extra 5kg or an extra set.
Good stuff! Managed to beat four PB's this last week.
Whoa just noticed a gym thread lol
Help me out on this one guys - I work as a builder - At the moment were diging foundations for a single extension, always using the wheelborrow to chuck the earth up a ramp into the skip. Yet ive done this one and off for 5years and im still stick thin!
Were am i going wrong?
PHD whey protein im now supplementing from monday, and ive been having mutant mass from the last 2 months and ive gained nout!
what do you eat for breakfast?
mid morning?
lunch?
mid afternoon?
home from work?
dinner?
supper?
I've just started back at gym, went on saturday, and yesterday. Tonight just got back from bike ride, only 8 miles but 45 min ride, nice to be back on the steed again :+1
Thanks for the reply guys.
I'm currently on a diet regime with the supplements.
Been doing it for a couple weeks now, just some times I'm so knackered at work I'm in no mood for pushing weights for atleast an hour. Ill probably do a good 20-30 min hard work out consisting of weoght workouts and sit ups pushups etc.
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You will find that you need to look more at the diet as said above, and stress the muscles to failing point so as to bulk up.
I recently started taking creatine which has had a great effect so far, it basicly gives you that extra push when working out so you can maybe lift that extra 5kg or an extra set.
Good stuff! Managed to beat four PB's this last week.
I brought some creatine few weeks back but ive heard many things about it over at menshealth's forum, theres a good write up on it so id take the stuff with a grain of salt.
Im usually quite good at pushing myself, happens nearly everyweek at work ;)
from your day job I dont think the gym is the first place you need to look!
if you on a diet regime i take it thats calorie restrictive? if your taking in less calories a day than you burn you'll never gain weight.
I've just started back at gym, went on saturday, and yesterday. Tonight just got back from bike ride, only 8 miles but 45 min ride, nice to be back on the steed again :+1
Nice ride, i had a bike machine before and did 5 miles 3 days a week, nothing like the fresh air though bud. Bet you couldnt walk after that 10 mile trip?
I would go through what i eat each day but not right now getting ready for bed, rest well deserved!
yeah stick your diet up tomorrow.
Hopeing to be upto 20 mile after work rides in next week or two.
from your day job I dont think the gym is the first place you need to look!
if you on a diet regime i take it thats calorie restrictive? if your taking in less calories a day than you burn you'll never gain weight.
Basically i used to take a mutant mass along with fruit in the morning, 10 am peanuts/cashews along with fruit, lunch (1pm) bowl of pasta w/chicken along with shake. 2-3 banana 4pm more nuts - then home do heavy weights then dinner at 7. Nuts in the evening (pistachios)
Weekends are different, 3 eggs on toast in morning then usual lunch dinner.
Eating better than what i used to, time will tell i hope. Just got to keep up the momentum and motivate myself ;)
I brought some creatine few weeks back but ive heard many things about it over at menshealth's forum, theres a good write up on it so id take the stuff with a grain of salt.
Im usually quite good at pushing myself, happens nearly everyweek at work ;)
Yes I did my own research before buying it; some say it works some say it doesn't. I even read a few papers published by academics about it, and even then they have mixed views. From the people I know who take it though they see the benefit. Two of the guys I know can’t take it as it gives them diarrhea. I plan on sticking to it for the full coarse and see if it helps in the long run, if it does then I might buy some more, if it doesn't...then I will try something else :D
yeah stick your diet up tomorrow.
Hopeing to be upto 20 mile after work rides in next week or two.
Well just did it quickly just now. Its pretty much what happens on a normal day, some days i just dont have time or a quick nibble here and there (not good i know)
I used to have alot more food for the day but most of it was crap. Sandwhiches feel me right up but im starving when i get home, the pasta helps and the nuts plus i think there alot better for my growing and nutrition so to speak.
I don't bother with any of the loading stuff with creatine. Just put a big tespoon in my pwo shake and take a couple of weeks off it every few months. I find it helps and out of the thousands of studies done on it most are positive and as long as you drink a lot of water your good to go.
amazing for endurance too, did the manc to blackpool cycle ride 60miles on creatine. Had power on tap, very rare i got lactic acid build up or tiredness. Just relentless energy to the legs muscles.
concur on loading waste of time - probably a marketing thing to make you use more and run out quicker! Just spoonful on tongue and wash down with innocent smoothie.
Yes I did my own research before buying it; some say it works some say it doesn't. I even read a few papers published by academics about it, and even then they have mixed views. From the people I know who take it though they see the benefit. Two of the guys I know can’t take it as it gives them diarrhea. I plan on sticking to it for the full coarse and see if it helps in the long run, if it does then I might buy some more, if it doesn't...then I will try something else :D
How do you eat (drink) yours? ;)
With shake or just mix with some water or juice? I tend to mix mine with juice as shake just makes me funny while excersing.
Well just did it quickly just now. Its pretty much what happens on a normal day, some days i just dont have time or a quick nibble here and there (not good i know)
I used to have alot more food for the day but most of it was crap. Sandwhiches feel me right up but im starving when i get home, the pasta helps and the nuts plus i think there alot better for my growing and nutrition so to speak.
Something I have really got into recently is smoked salmon, it's lovely as a snack.
I try to eat lots of red and white meat, fish, (not a big egg eater) fruit juice and porridge for breccie.
How do you eat (drink) yours? ;)
With shake or just mix with some water or juice? I tend to mix mine with juice as shake just makes me funny while excersing.
I don't do either, I stick it on my tongue and wash it down with water 15 mins before and after a work out. I was recommended to do that as you loose most of it in the bottom of the glass/bottle if you try to dissolve it.
Basically i used to take a mutant mass along with fruit in the morning, 10 am peanuts/cashews along with fruit, lunch (1pm) bowl of pasta w/chicken along with shake. 2-3 banana 4pm more nuts - then home do heavy weights then dinner at 7. Nuts in the evening (pistachios)
Weekends are different, 3 eggs on toast in morning then usual lunch dinner.
Eating better than what i used to, time will tell i hope. Just got to keep up the momentum and motivate myself ;)
sounds good, how much to you weigh/height?
amazing for endurance too, did the manc to blackpool cycle ride 60miles on creatine. Had power on tap, very rare i got lactic acid build up or tiredness. Just relentless energy to the legs muscles.
concur on loaded waste of time. just spoonful on tongue and wash down with innocent smoothie.
Was doing some sqwats with 40kg on the shoulders and i could barely walk afterwards... i need legs like yours ;)
Lol at the spoonful with smoothie... thats jokes right!? ;)
gives the drink a bit of a slight fail texture too, so better to down it then enjoy the drink LOL
Was doing some sqwats with 40kg on the shoulders and i could barely walk afterwards... i need legs like yours ;)
Lol at the spoonful with smoothie... thats jokes right!? ;)
i'm going to start spinning classes @ gym once a week really get the cardio fitness up.
Smoothie is perfect as creatine is absorbed better with a bit of sugar to uptake. Also a glass of innocent smoothie is 2 of your 5 a day fruit and veg.
Mixing creatine in spoils the smoothie! so straight on tongue =win
sounds good, how much to you weigh/height?
In all serious mate i weight next to nothing 5' 10" weighting 9 stone 3.
This weight is the motivation i only have at the moment, its a real depresser. Anyone whos like me will understand the effects it has.
Still i work harder and harder to get to were i want to be 10 steps forward until someone comments on myweight and i feel i have to start all over again :(
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gives the drink a bit of a slight fail texture too, so better to down it then enjoy the drink LOL
i'm going to start spinning classes @ gym once a week really get the cardio fitness up.
Smoothie is perfect as creatine is absorbed better with a bit of sugar to uptake. Also a glass of innocent smoothie is 2 of your 5 a day fruit and veg.
Mixing creatine in spoils the smoothie! so straight on tongue =win
Haha this i must try then when doing legs and most importantly chest, i would love a bigger chest.
Any recommendations on workouts to do?
Edit: i must go to bed now guys would be good to chat again tomorrow. So much i need to grasp. Nite all
In all serious mate i weight next to nothing 5' 10" weighting 9 stone 3.
This weight is the motivation i only have at the moment, its a real depresser. Anyone whos like me will understand the effects it has.
Still i work harder and harder to get to were i want to be 10 steps forward until someone comments on myweight and i feel i have to start all over again :(
I know a few people like you it seems. They can work and work and work and not put on anything.
Me on the other hand I just have to look at a bit of cheese and I put on five pounds. But at the same time, my body finds it easy to bulk up.
I'm 5'10.5" (the 0.5 counts!) and I'm 12 stone 8.
Haha this i must try then when doing legs and most importantly chest, i would love a bigger chest.
Any recommendations on workouts to do?
What chest and leg stuff do you do already???
This is a confusing convo with three people in it! :D
on the other hand I just have to look at a bit of cheese and I put on five pounds.
sigworthy! LOL
this convo is like msn messenger group chat !
i'm off for a shower :lol:
Haha this i must try then when doing legs and most importantly chest, i would love a bigger chest.
Any recommendations on workouts to do?
Edit: i must go to bed now guys would be good to chat again tomorrow. So much i need to grasp. Nite all
Compound exercises moving big weights is what you need to do. Deadlifts, squats, barbell bench, barbell overhead press, bent over rows,dips,chin/pull ups and a few of the obligatory arm curls for the girls. But seriously get on a program with the heavy compound lifts in and start eating a lot more than you are right now and you'll soon see results. Just make sure you know what you're doing form wise, especially deadlifts.
Google starting strength, it might fit your needs. :)
I personally find the dumbbells much better than the bench press. My strength has increased so much in the past few weeks since I moved away from the bench and focused on just using free weights.
I do chest twice a week within my program, main day is barbell flat bench, dips and then incline dumbell. Second day is heavy incline flies and close grip bench press at the moment. I find this is working but remember you need a strong back and core to really progress.
But for beginners 3 times a week full body is probably the best starting point.
I do chest twice a week within my program, main day is barbell flat bench, dips and then incline dumbell. Second day is heavy incline flies and close grip bench press at the moment. I find this is working but remember you need a strong back and core to really progress.
But for beginners 3 times a week full body is probably the best starting point.
Yea I train four times a week, spit into:
biceps& shoulders, triceps, chest&back, legs.
I find this works best for me as most people like to pair triceps and chest as they work together, but I find I fail earlier if I do this and like to build these up by them self.
My routine as a whole changes every two weeks or so, I like to rotate it slightly so the muscles don't get to used to the same thing.
I agree on changing up the supplemental exercises, maybe not every two weeks though. But for the big core compounds I think it's important to stick at them with some form of progressive overload in your program. Once you get heavy on these you don't really need to mess about with 10 different types of bicep curl. Squats and deads are so good for the whole body and getting into the hundreds of kg feels good.
I agree on changing up the supplemental exercises, maybe not every two weeks though. But for the big core compounds I think it's important to stick at them with some form of progressive overload in your program. Once you get heavy on these you don't really need to mess about with 10 different types of bicep curl. Squats and deads are so good for the whole body and getting into the hundreds of kg feels good.
Sorry I didn't word it write. I have to work outs for each muscle group that I focus on. I do two weeks of one, then two weeks of another, just so I don't get bored. When I want to up it and build more strength/muscle I tend to do four weeks of one and four weeks or another. This happens every two months or so.
It's whats best for me I find.
Compound exercises moving big weights is what you need to do. Deadlifts, squats, barbell bench, barbell overhead press, bent over rows,dips,chin/pull ups and a few of the obligatory arm curls for the girls. But seriously get on a program with the heavy compound lifts in and start eating a lot more than you are right now and you'll soon see results. Just make sure you know what you're doing form wise, especially deadlifts.
Google starting strength, it might fit your needs. :)
Deadlifts, squats, barbell bench, barbell overhead press, bent over rows,dips,chin/pull ups i know some of them will google search these workout and go from there, think i do a few of the though ;)
And on the eating bit mate, i can only eat so much lol
Added after 2 minutes:
One thing i might also add is when i do my chest i find that if i stretch that part the next day i feel as though ive pulled it, am i doing something wrong there? Or am i just going through the normal process?
I don't stretch or work the same body part for at least 48hrs. Just have a good stretch after each workout for the muscles used. Also when going heavy it's best to work up to that weight with several lower sets of increasing weight. I don't stretch before working out just warm up as described. I think stretching cold muscles before a workout can do more harm than good but opinions may be divided on that.
It's normal to feel it the day after, it's called DOMs (delayed onset muscle soreness).
ok thanks man, i usually just stretch because im tired or something. Best not do that again.
Btw what is your daily intake and how much you weight before you started all this gym stuff? Be good to know how you've progressed etc.
I was 185 a couple months ago bulking on about 3200 calories a day. Now I'm down to 178 eating ~1800cal a day trying to lose a bit of flab I had gained. I've been on and off weightlifting for years but lately with this new program I'm doing called GST I've definately put on some good muscle and my upper body is getting a nice shape to it.
Remember legs and back are the two biggest muscle groups and these being strong helps all your other lifts go up.
MedicatedMatt
20-05-11, 12:59
did two days of 2 hour sessions at gym and roughly 1 hour in the pool & Spa woke up today and cant lift my left arm up without it hurting - was doing some weights (not much only about 15kg at 8 reps at a time) but i certinly feel the pain today
Haha tell me about it, did 40kg squats tuesday and ive just got my legs back today ;)
Try doing some walking lunges with dumbbells in each hand after the squats and maybe some romanian deadlifts. Then some calf raises, this is a great way to not be able to handle stairs out of the gym.
45 -60 mins max on weights keep in mind. Body goes catabolic after that and actually starts breaking down muscle.
45 -60 mins max on weights keep in mind. Body goes catabolic after that and actually starts breaking down muscle.
Yep, I do a max of 45 max in the weights room and then so boring cardio to finish up.
Try doing some walking lunges with dumbbells in each hand after the squats and maybe some romanian deadlifts. Then some calf raises, this is a great way to not be able to handle stairs out of the gym.
Thanks for the tip mate, btw what is a romanian deadlift?
Cheers
I think that is a bit of a myth, I usually do around 75 minutes but if you look at some of the huge power lifters (natural) they are in there for hours.
Romanians you hold the barbell at waist height (from a rack or deadlift it up), then with the knees not locked but only slightly bent lean forward. Take care to look up and keep your back straight.The barbell should be kept close to your legs and come down to just below the knees. This really works the posterior chain and you'll feel it in your hamstrings and glutes. It's what I do on leg day to balance out as squats do the quads more. I still do normal deadlifts on back day.
proper home gym with rusty iron bar! love it outcast :D
Had a few good sessions this week. Have major burn in my triceps today, which hasn't happened for a few weeks now. That's what you get for pushing my limits :D
not been gym for a week or so. Did two four hour walks over the weekend though.
Here's Mick .. Our Treadmill champeen
http://img221.imageshack.us/img221/4381/micksweatus.th.jpg (http://img221.imageshack.us/i/micksweatus.jpg/)
He can "Free run" until down to 12:10sec marker.. Just 10 seconds from it slowing down for slow run. No.. He can't make that 10 secs. <--- Absolute Max .. Hit the wall.
I could (worse now) only get down to 14:40
Graham (The Grimster)
http://img830.imageshack.us/img830/2473/grimsweat.th.jpg (http://img830.imageshack.us/i/grimsweat.jpg/)
There are 3 of us in our little weight training Doo daar
Do you have to do it in jeans? ;)
Joey Propane
05-06-11, 18:29
-snip
Quite possibly the least appropriate workout attire i've ever seen.:lol:
Anyways, i've been off work for the last 2 weeks and the only way to stave off the boredom is to hit the gym... 3 days off (including today) out of 13, thats commitment folks!
It's been mainly cardio though, knocked my 1.5 mile pace down to 11 minutes (...and 14 odd seconds) with the aim of getting it under 10:30 and been doing a minimum of 10 miles on the exercise bike every day. Combine that with 2 mile walk to and from the place, the lower body resistance work i've been doing and the sunny weather and my legs are the strongest and best looking they've been since I actually had a mountain bike to ride.:lol:
Can now do 170lbs single leg seated leg press and 320lbs free motion squat.:clap
After just finishing all my exams I think I should get back to the gym. Anyone know any good stomach toning exercises? :P
really been slacking with the gym as of late. Been twice in 3 weeks or so. Been too busy.
Planning to start back this week, but cut my hand over the weekend angle grinding bolts off, move it the wrong way it bleeds again :-1
Looks like another week of no gym :scratch
Went biking on Friday and compared to the ride the week before, absolutely put the power down, like a steam train at full tilt - didn't get the same heavy legs/lactic acid build up. Think the peanut butter/marmelade on toast and powerade beforehand topped up the glucose stores a treat, alongwith the week before really struggling think the legs have adapted very quick.
Joey Propane
08-06-11, 18:45
Was meant to post yesterday, had my "goal of the week" to run 1.5 mile in 10:30 (t'is what's required for basic RAF fitness test). Considering my previous best was 11:14 and I felt like my heart was going to blow up I expected it to take all week... shock horror I did it in 10:34 first time, take off the 5-6 seconds it takes for the treadmill to get up to speed and i'm in. :D
So now the goal is to do 1.5 mile in 10m flat. :eek:
Thats great stuff joey.
Ive managed to go from 20 push ups to 40 today in the space of 3 weeks. Cant believe how quick ive managed to do that, aiming for 60 now!
Just got back from the gym. I can safely say that my legs are going to kill me after doing squats today. Been lacking in the leg action for about three weeks so I felt I needed to remind them that they need to work as well. Didn't do anything too heavy, around 80kg, but the guy after me decided he would laugh at my 80kg squat with his 230kg squat.....
Been cutting out the carbs all week in a last ditch effort to slim slightly for my holiday next starting Friday. Why does all the tasty food have bloody carbs in !
Joey Propane
08-06-11, 21:20
230kg, Christ on a cross that's a big squat. I've been doing alot of leg work lately and can (just) pump out a set at 320lbs now (140ish? kg). :0
230kg, Christ on a cross that's a big squat. I've been doing alot of leg work lately and can (just) pump out a set at 320lbs now (140ish? kg). :0
I know, my jaw hit the floor seeing him do it. 4x10 at 230kg....
I really need to get back into doing them more often, as I think I could quite easily get to 120kg and then start pushing my self.
*** to the grass or parallel?
Joey Propane
17-06-11, 16:18
1.5 mile in 10:03 today.:weeee
Best thing about it is that there was still quite a bit left in the tanks. I dont think 9:30 is too far from reach.:thumb:
Just back from full body workout. Rolling on the post gym endorphin hit train. Top of the world lol
Well Im back from my holiday, and in just one week I seemed to have become massivley unfit. Too much Beer on the beach it seems.
Did a leg session today as I have been really lacking in leg work outs in the past two months or so.
Also thinking about giving German Volume training a go over the next 30 days.
get a bike great for the legs and then just squat away ..
doubled my training to beat Ian or at least to hold up for a bit during the next meet!
get a bike great for the legs and then just squat away ..
doubled my training to beat Ian or at least to hold up for a bit during the next meet!
I did have a bike untill some git bent the tire 90 degrees while it was locked outside the gym.
I usually do the crosstrainer or upright bike in the gym for my cadio anyway, it's just been a month or so since I was really training hard.
Going to the gym is a bit :closet:closet
How exactly?
How exactly?
think hes just trolling tbf lol
Going to the gym is a bit :closet:closet
but i have been running recently and feel noticeably fitter :)
sitting on the couch watching tv everynight is a bit :closet:closet:closet :chuckle:
What you guys eat for good protein?
Chicken, eggs and tinned salmon are my daily foods along with a fair bit of whey powder.
Joey Propane
21-06-11, 12:31
Going to the gym is a bit :closet:closet
Whats :closet about hanging out with a load of sweaty, grunting men for a couple of hours then getting nekkid in the show.... Oh wait.
What you guys eat for good protein?
Tuna, Nourishment shakes, tins of baked beans, full English breakfasts.
Whats :closet about hanging out with a load of sweaty, grunting men for a couple of hours then getting nekkid in the show.... Oh wait.
Tuna, Nourishment shakes, tins of baked beans, full English breakfasts.
FULL ENGLISH BREAKFAST FTW!!
I had a extra large pizza with all the toppings last night at 1130 pm :drool::chuckle:nomnom:spank
Chicken...more chicken shakes bacon fish eggs whey n brown rice or uncle bens for teh carbs
Sent from my GT-I9000 using Tapatalk
I havent watched television since 1999.
But yeah there is nothing wrong with working out and staying healthy. Just going to the gym is a bit :closet:closet:spank
Well its mostly :closet:closet
and recovering obese heart attack victims.
Not sure what gym youve been to, lots of decent people at my gym, and sexy chicks too :+1
i don't think he has ever step foot in a gym lol.
cant say i have seen many obese heart attack victims either.
i don't think he has ever step foot in a gym lol.
cant say i have seen many obese heart attack victims either.
think you'd find most of them on the sofa watching tv :chairfall::lol::lol::lol:
Just got back from the gym and OMG that 10x10 workout is a killer!
Just got back from the gym and OMG that 10x10 workout is a killer!
GVT? :+1
GVT? :+1
Yep I'm doing the GVT for a 8 week period to kick my body out of this rut that it has reached.
I havent watched television since 1999.
But yeah there is nothing wrong with working out and staying healthy. Just going to the gym is a bit :closet:closet:spank
Well its mostly :closet:closet
and recovering obese heart attack victims.
Yeahhhh.... its mostly:closet for sure.............................................. .................................................. .....................:p
http://img38.imageshack.us/img38/6497/exesogirl.jpg (http://imageshack.us/photo/my-images/38/exesogirl.jpg/)
I havent watched television since 1999.
But yeah there is nothing wrong with working out and staying healthy. Just going to the gym is a bit :closet:closet:spank
Well its mostly :closet:closet
and recovering obese heart attack victims.
If you have ever been in a Gym you will know there are some very well presented women, that seem to walk into the weights room just so that ever man decides that set is as much as he can do and needs a brake. The brake involves us having a sip of protein drink while this fine specimen struts her stuff.
Anyway, tomorrow is another day of GVT, I'll let you guys know how it goes. Todays was chest and back. Back was ok, I used lat pulldown instead of wide drip chipups, due to me not being able to do wide grip chip ups XD so 10x10 of 45kg. Chest was 10x10 of 45kg. I was fine up till set 7 and I almost failed at 8 sets but pushed through till 10. The whole thing is 4 seconds down and then 2 seconds up. I chose 45kg for chest as it was a weight that I thought easy for 20 reps so carried that on. Hope to up my weight by 5kg for this GVT after two weeks, so 50kg for both back and chest.
Bare in mind my normal bench is between 70-90kg on a 5x8 session.
If you have ever been in a Gym you will know there are some very well presented women, that seem to walk into the weights room just so that ever man decides that set is as much as he can do and needs a brake. The brake involves us having a sip of protein drink while this fine specimen struts her stuff.
Anyway, tomorrow is another day of GVT, I'll let you guys know how it goes. Todays was chest and back. Back was ok, I used lat pulldown instead of wide drip chipups, due to me not being able to do wide grip chip ups XD so 10x10 of 45kg. Chest was 10x10 of 45kg. I was fine up till set 7 and I almost failed at 8 sets but pushed through till 10. The whole thing is 4 seconds down and then 2 seconds up. I chose 45kg for chest as it was a weight that I thought easy for 20 reps so carried that on. Hope to up my weight by 5kg for this GVT after two weeks, so 50kg for both back and chest.
Bare in mind my normal bench is between 70-90kg on a 5x8 session.
wide grip pullups are a win, get some wrist straps these help when you cant do one. Start doing cheat pullups jump yourself up with foot then hold at top and slowly lower.
Even if you only manage 3 sets of 3-4 this way, each session increase until you can easily do 3 x 8.
Next you can move onto lifting yourself up. Shouldnt take long this way until you can easily knock out weighted wide grip pullups :+1
wide grip pullups are a win, get some wrist straps these help when you cant do one. Start doing cheat pullups jump yourself up with foot then hold at top and slowly lower.
Even if you only manage 3 sets of 3-4 this way, each session increase until you can easily do 3 x 8.
Next you can move onto lifting yourself up. Shouldnt take long this way until you can easily knock out weighted wide grip pullups :+1
I can do about 6 but thats the limit. Normal pull ups are fine, just wide grips are a killer!
I can do about 6 but thats the limit. Normal pull ups are fine, just wide grips are a killer!
I find wide grip overhand easier lol
normal pullups closer grip underhand just feel more awkward.
I've always done wide grip from the word go so its probably what i've become accustomed to.
It was arm and shoulders of GVT today. I have to say that my muscles seem to be hurting more as the week progresses!
Just getting back into gym now, dusted off the physio's exercise sheet for 'rebalancing' my legs - one leg squat FTW one leg medicine ball golf ball pickup FTL
Just getting back into gym now, dusted off the physio's exercise sheet for 'rebalancing' my legs - one leg squat FTW one leg medicine ball golf ball pickup FTL
how did they become unbalanced?
therealmrhead
23-06-11, 10:53
how did they become unbalanced?
playing hopscotch?
I hate doing legs, hurts like hell, squats are great for a workout but I still hate them.
lol definitely playing too much hopscotch!
I injured my knee a while back, and the physio I had at the (an NHS one) time basically thought my rehab was complete so said just ease back into things...Unfortunately this meant that I stopped paying so much attention to them, so my gait etc changed a little which changed more things, which changed other things.... Also the NHS physio only really concentrated on my quads for knee stability, which sure is a the main part, but forgot about the 'total package' like hammy's, calves, glutes etc, and never mentioned flexibility! Fast forward till now, and when I went home to New Zealand for a few months earlier this year was joining a gym over there, and it was cheaper to buy a package deal with 8 physio appointments and free two month gym membership, then to buy just the gym membership by the time all the admin/joining fees etc were added.
Anyway, basically the physio I found in NZ was a seeming godsend - a relatively rare occurence of finding a physio who was in better shape than me - someone who practiced what they preached!
So has he advised full squats, deadlifts too?
therealmrhead
23-06-11, 12:22
So has he advised full squats, deadlifts too?
I think this is what I would advise, just make sure to pay more attention to form rather than adding weight to quickly.
yeah should balance out nicely after sqautting/dling a few times a week
He did propose squats and deadlifts - although he wasn't ultra keen on them - he was more worried about left/right balance more than front/back balance
i have stopped smoking this week and have dusted off the free weights, thing is i have been upping the kg every few sets and now i cant fit any more on my bar xD
i need some bigger plates now lol
on the upside with what i save not smoking i can buy more every couple of weeks :D
I sometimes wish I could start smoking, then give up, just to free up the money!!
dukeunique
23-06-11, 13:09
i really like to go gym and do work out in gym ;)
i really like to go gym and do work out in gym ;)
ORLY :scratch:lol:
How long do you guys spend in the gym?
Ive been thinking about going for such a long time I think ive lost a few stone already, lol.
But seriously would 4/5 nights a week for an hour or two be OTT?
x
Joey Propane
23-06-11, 15:19
In reality there isn't a set guideline for how much time you should or shouldn't spend in the gym because we're all different and have different levels of fitness, do different types of workouts and at different intensities.
Personally I can do 5 days a week doing a bit of cardio and mainly resistance but then I need a couple of days off. Conversely if I do pure cardio I can only really comfortably manage 3-4 days a week, anymore than that and my calves get so tight they feel like they're gonna snap.
It's always better to work yourself up than go in guns blazing and burn yourself out too quickly though. Start by having a couple of sessions where you build up a sweat, feel the burn and stop there. Next time you go you'll be prepared for it and will do a little more. Keep building it up, moving the goal along as you become fitter. :thumb:
as much as I enjoy the gym only go 2-3 times a week. 1 hour sesh.
cardio comes from Mountain biking.
Well as I have moved to GVT workout for 8 weeks (one week down) I spend around 40 mins in the weight room them about 30 doing cardio. I have been thinking about skipping the gym cardio and going straight to the pool as its 10 feet from the gym instead for my cardio.
I'm thinking about going to the gym to start bulking up, any reccomendations on what to start on?
Is once a week okay to start with? or should i up it to twice, maybe 3 times.
I'm thinking about going to the gym to start bulking up, any reccomendations on what to start on?
Is once a week okay to start with? or should i up it to twice, maybe 3 times.
To bulk up you need to concentrate on a diet then ideally 2/3 weight sessions a week and 2 cardio sessions. 6 small mewls instead of 3 large ones chicken and rice is a good place to start.
Maybe worth toning first bulking takes a while eap for you
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I'm thinking about going to the gym to start bulking up, any reccomendations on what to start on?
Is once a week okay to start with? or should i up it to twice, maybe 3 times.
The diet is a key part of the workout, get it right and you will gain mass quickly when you start training.
I go four times a week at the moment, but five if I have the free time. I would recommend 3 times a week for a novice, and just do weight that you feel comfortable with, as the next day you will be a mass of pain unless you are using those muscles.
no pain no gain :P your muscles whatever you work out should be in some pain the day after the workout let it recover have some nice carb/protein meals. If they are not in pain this will tone but not add muscle im afraid. You'll know u did enough if they hurt.
I would say go to gym a couple of times a week doing full body workouts both times to get your muscles used to working out. Try not to work out for more than an hour doing weights during this period. Make sure you have 3 days or so between workouts at this stage - you can do cardio in between, as active recovery is better than doing nothing. Warm up before lifting - 5-10 mins on the bike/elliptical trainer to get your core temperature up a bit and blood flowing - then for the first exercise for each body part do 8-10 reps with a light weight to get body used to that exercise, then rest for 30 secs then go to heavier weights. Remember that form is key - don't start lifting heavier weights until your form is 100% , it helps to avoid injury. Try to keep things balanced - don't just do chest exercises - do back ones as well to balance things out. As mentioned above do weights you're comfortable with - the purpose of this initial period is to tell your muscles, ligaments, tendons etc "Ok, we're going to be doing this from now on, so pull your socks up!" Keep that going for maybe 4-6 weeks then you can start doing splits (different parts of the body on different days) after that.
If you're trying to bulk up, as opposed to tone up, basically just eat more (provided you're not a vegetarian) add in a bit more protein via more meat, or a couple of protein shakes a day and you'll be fine.
Have you done any weights before?
Hum, okay, toning up is probably what I'll do then.
All of you suggest a change of diet, I eat a lot of quick and easy to cook food so i ahve time to go home during lunch at college, eat, and get back in time. What do you recommend that can be prepaired, cooked and consumed in under half hour.
I used to do a lot of powerkiting pre-back injury, and that use to give me large arm and back muscles so never really saw the need to do weights. Obviously, I cant do powerkiting as much now, but the physio said that my back is getting worse due to the lack of support muscle around the base of my back?
I mean, my back is 'okay', but it's not, if you catch my drift.
I've confused myself here :lol:
diet is the hardest thing and something im still working on lmao
if you want to do it do it for life nice healthy and a great looking body so it's worth it.
get some chicken breast cook it the night before mix up a salad rocket/lettuce/celery/toms/cucumbers dice up your now cold chicken breast chicken salad dressed with a bit of olive oil
make sure u always have breakfast whey / wheat / oat based cereal
drink plenty of water all day
bacon egg sandwich on wholemeal also good for you plenty of protein
crap loads of food tbf lol maybe we should throw a few recipes in the thread for ideas with pics.
To be frank I have yet to find a diet I can cope with, as it can be quite expensive. I take protein shakes now to supplement the absence of protein in my diet as I can only eat about 4 times a day (not this 6-7 recommended). Worst of all is my seemingly endless invites to alcoholic induced events which is annoying as you can't turn them down, but then you cause the muscle to degrade slightly. All in all, just try to eat as healthily as possible, with high protein intake.
The best part really is that my favourite food (eggs and bacon) is a staple in the diet :D
Smifis has your physio given you any recommended exercises? I'm no sure what back injury you had/have so maybe talking to your phsio might be best to start off with?
Failing that, the best advice I can give is to avoid "paralysis by analysis" Don't try and get everything perfect, just do it! You'll learn so much more by actually doing things and reading about things, than just reading about things - - here's a question - have you been to the gym since you posted your intention to go to the gym? Or even done anything at home - push ups, bodyweight squats, sit ups etc you can get a pretty good workout in at home without any/much equipment, especially if you're just starting off
therealmrhead
29-06-11, 12:11
If you want to bulk up as a beginner you should probably speak to the gym instructor for some advice but something like this might be good for the first 6 weeks
3 sessions a week (Mon, Wed, Fri)
warm up with some cardio - always warm up
Squats 3x 10 reps - maybe use a smith machine if you gym has one.
flat chest press 3x 10 reps
lat pull down 3x 10 reps
tricep dips 3 sets to fail - lower yourself from the bench, if it becomes easy try balancing with your feet on an exercise ball
shoulder press 3x 10 reps
curls 3x10 reps
each time you manage to finish the third set of 10, put the weight up on the next session. if you had a back injury you will want to be very carefull on the squats and make sure you keep perfect form with your back straight, get the instructor to help you get the right form. It's all about form and isolating the muscles that you are mean't to be working - that is more important than putting the weight up, if you can't complete it with a good form you can't complete it - if you have a training partner you can get them to help you a little with the last few reps just to get those last few out but don't go straining other muscles trying to get a couple more out as it is more likely to set you bet than improve you.
you'll also want to do some core work as a stronger core will allow you to lift more with better form so try "plank" and crunches on an exercise ball or something like that - not sit ups though, they are bad for your back.
As for food, eat something with good energy about an hour before you go for your workout, a banana or something, not too much though. That will give you an energy boost, drink lots of water, you can lift a lot more when you are hydrated. If your urine is clear then you are hydrated well enough, don't wait until you feel thirsty as thirst is a fairly late sign of dehydration.
If you are purely looking to bulk up you will want to make sure you eat your 2000 calories a day (remember you burn calories at the gym allowing you to eat more than the 2000 on a gym day). you'll want to pack your diet with protein, chicken, fish etc, as well as there being plenty of types of beans and seeds with high protein content, use google for more information. After a session I will have a pint of protein shake followed by something like tuna with pasta or some rice, simple carbs are the way forward, ditch the bread.
The better way to eat is little and often but that can be hard if you work so just try to keep the protein up while eating simple carbs and lots of greens.
Buy Men's Health magazine, it has loads of great information in it and you will learn so much from it.
i'd advise against the smith machine. Fixed plane of motion and the most unnatural movement you can do for sqauts. Can put a lot of the wrong type of stress on the knees/back etc (same goes for smith benchpress)
Start with the oylmpic bar only and stick with this until your form is right. Free weight sqauts use hundreds of assistance muscles and give correct form.
therealmrhead
29-06-11, 12:35
I forgot to mention make sure you stretch after, stretching will squeeze out some of those chemicals that reduce the recovery time of your muscles.
I suggested the smith machine because for a beginner it allows you to concentrate on lifting without the worry of wobbling about as it means you don't have to balance but I suppose that does make it feel unatural as without the frame there you would over balance backwards. It certainly does require good form though and keeping the back straight because you can hurt yourself if you get it wrong, you would be using very light weights at the start I imagine so that wouldn't be too much of a problem on the smith machine, I find the smith not so effective on heavier weights. After the first 6 weeks I would have said to do them without the assistance of the smith machine.
If you are purely looking to bulk up you will want to make sure you eat your 2000 calories a day (remember you burn calories at the gym allowing you to eat more than the 2000 on a gym day).
Not sure how big you are Smifis but for bulking up the 2000 calories will probably be too low.
My BMR (Basal Metabolic Rate - The amount of calories you'd 'use' if you stayed in bed all day and did absolutely nothing) is about 1989 cals - I'm about 186 cm tall and about 82kg ish, so not big by any standards.
The UK Department of Health recommends about 2550 calories per day for normal men, so if you're going to be exercising a bit, add a little bit more on.
I eat 4000:)om nom nom
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even on 3500 cals i'm always hungry lol
therealmrhead
30-06-11, 11:32
even on 3500 cals i'm always hungry lol
cats always want more food. It's in their nature.
I've been lazy for too long and am in the progress of turning fat into muscle so I tend to lean towards the low side when it comes to calorie counting, I go for 1500 a day on a rest day. I work in an office so don't burn an amazing amount of calories on a normal day.
1500 arghhhhhhhhhhhhhh I have that before lunch normally LOOL
therealmrhead
30-06-11, 13:24
do you work out every day then? because you can't burn too many calories at work surely?
I'm 5'10" and i weight 65kgs, eep :S
First day tomorrow, hopefully. :lol:
I'm 5'10" and i weight 65kgs, eep :S
First day tomorrow, hopefully. :lol:
wow. I think im a good 15kg more than that at least :D
do you work out every day then? because you can't burn too many calories at work surely?
2-3 times a week, with mountain biking inbetween.
Uber fast metabolism, bodyfat 12 % so no major fat stores to go off when no food in the tank.:lol:
well have an armwrestle at the next meet!....
be a nice idea to get some home made recipe for weight traing or general fat redutction.
theres a mate at the gym who dropped from 15 stone to 13 stone in 2 months, fat to ripped basically.
His method?
Only 50grams of carbs a day. Along with working out to maintain/build muscle his energy purely comes from fat stores.
His body has no other choice. He does have 2 days a week when he "carb loads" to fill up the depleted glycogen stores where he feels like superman after using fat for the previous days. But then its back to 50grams carb a day max, the rest is high mono/poly good fats and protein.
Its hard going as energy from fat is far less potent than carb energy so workouts are a real slog. But his results speak for themselves.
MatthewMcEwan
01-07-11, 08:24
cats always want more food. It's in their nature.
I've been lazy for too long and am in the progress of turning fat into muscle so I tend to lean towards the low side when it comes to calorie counting, I go for 1500 a day on a rest day. I work in an office so don't burn an amazing amount of calories on a normal day.
Fat doesnt turn into muscle....
therealmrhead
01-07-11, 12:49
Fat doesnt turn into muscle....
well not directly obviously
MatthewMcEwan
01-07-11, 14:54
well not directly obviously
They are completely different and cannot be converted. A common misconception.
well have an armwrestle at the next meet!....
be a nice idea to get some home made recipe for weight traing or general fat redutction.
U will want to cut down on carbs and take on more leafy carbs like salad for example (know it sounds obvious!). Broccoli is a really good vegetable to be eating - plenty of vitamins and minerals including lutein.
As for foods for muscle fuel you want high protein sources such as tuna, turkey, chicken are pretty much top 3.
Cutting out fat is a simple matter of eating relatively sensibly, making sure you are still eating 3 meals a day, giving your body the fuel it needs. Exercise is key needless to say.
Try and replace unhealthy snacks with fruit, nuts, seeds, protein shake.
As far as recipes are concerned you will be able to find some on sites like menshealth and mensfitness.
Hope this helps!
therealmrhead
02-07-11, 00:04
They are completely different and cannot be converted. A common misconception.
you missed my point
I am fully aware of how the break down of fat and development of muscle works. The point is that I am taking weight off my fat count while building more muscle.
MatthewMcEwan
02-07-11, 12:31
you missed my point
I am fully aware of how the break down of fat and development of muscle works. The point is that I am taking weight off my fat count while building more muscle.
Yeah sorry, what sort of workout are you doing anyway?
Not sure why ur giving me advice i dont need or asked for... I just said.be nice to post your meals up
Sent from my GT-I9000 using Tapatalk
sorry mate if you know all that then it shouldnt be difficult to know a few ways to eat it
Well I have had a really bad (depending on how you look at it) few weeks or so. Finished my 3rd of four years of uni spent a week in greece and basiclly for the past three weeks or so it has involved eating what I like and drinking quite a bit.
Put on quite a bit of weight from the lack of gym sessions (only managed two a week) and now feel horrible haha.
Safe to say that from tomorrow all crap foods (but ever so tasty) are out and back to healthy food with five times a week gym fun fun fun :D.
Think Im going to measure my main muscle sections to see how I change over the next 8 weeks as I'm also shunning alcohol (which I did two years ago for 6 months), to see how that aids overall, granted I know it will make a big difference.
Diet planned out over the weekend as well as my GVT workout.
This thread has got me interested but I don't go to gym and I don't exactly need to as I have all my gym equipment I use at home including 2x20kg kettlebells, 120kg weights, rowing machine, exercise bike, weight bench.
I'm actually trying to increase the strength of my shouders, biceps, grip aswell as bulk up my chest. I already have pretty bulky legs after training for many months lower body so I'm not focused on that atm.
What would you guys recommend?
When I did power kiting, my upper body muscles were amazing,
When I did power kiting, my upper body muscles were amazing,
Looks like fun :P
You should try GVT! That **** destroys your muscles!
MatthewMcEwan
03-07-11, 23:28
This thread has got me interested but I don't go to gym and I don't exactly need to as I have all my gym equipment I use at home including 2x20kg kettlebells, 120kg weights, rowing machine, exercise bike, weight bench.
I'm actually trying to increase the strength of my shouders, biceps, grip aswell as bulk up my chest. I already have pretty bulky legs after training for many months lower body so I'm not focused on that atm.
What would you guys recommend?
I have two 20KG kettlebells as well. Go on youtube and check out some of Steve Maxwell's stuff, that's all you'll ever need to get buff. I struggle with the weight of the kettlebells sometimes but it's a great workout, especially if you do martial arts.
I have two 20KG kettlebells as well. Go on youtube and check out some of Steve Maxwell's stuff, that's all you'll ever need to get buff. I struggle with the weight of the kettlebells sometimes but it's a great workout, especially if you do martial arts.
Holy mother of god this guy is in amazing shape at 57. I think I've been missusing my kettlebells if this is what I should look like :P.
therealmrhead
04-07-11, 18:07
This thread has got me interested but I don't go to gym and I don't exactly need to as I have all my gym equipment I use at home including 2x20kg kettlebells, 120kg weights, rowing machine, exercise bike, weight bench.
I'm actually trying to increase the strength of my shouders, biceps, grip aswell as bulk up my chest. I already have pretty bulky legs after training for many months lower body so I'm not focused on that atm.
What would you guys recommend?
a chin/pull up bar is great for shoulders, biceps and grip. I got a JML Iron gym one from Amazon for under £20.
Yeah sorry, what sort of workout are you doing anyway?
I'm between gyms at the mo, might go back to Nuffield soon, I like the steam room.
So at the moment my cardio consists on running and playing football - I treat the football like interval training and make sure I have a lot of short sprints during the hours 5 a side session. I don't have weights (it's weights or gym, don't need both really) so I do wide and narrow press ups, I elevate my feet for the wide ones. I do dips off a chair. I do a variation of pull ups and chin ups, narrow and wide etc. I work my smaller back muscles by hanging off the bar with straight arms and lowering my shoulder blades and I am always on the lookout for more exercises to do with a bar so if anyone has any suggestions. The only problem with doing it at home is the motivation to keep going because when something at the gym wears you out you just move on to the next exercise but at home it's too easy to just go and sit down.
I reckon I'll probably buy a new bike and cycle to the gym as a warm up and warm down.
MatthewMcEwan
04-07-11, 18:14
You seem to know what you're doing technically so I doubt I can help with techniques but for motivation there is nothing better than music, and I find that a great way to keep fit on the cardio-respiratory side is to go running with my dog(s) as I always manage to run farther when the doggies are there so if you have a furry companion that can help.
therealmrhead
04-07-11, 18:29
You seem to know what you're doing technically so I doubt I can help with techniques but for motivation there is nothing better than music, and I find that a great way to keep fit on the cardio-respiratory side is to go running with my dog(s) as I always manage to run farther when the doggies are there so if you have a furry companion that can help.
Yeah I really should get one of those arm strap MP3 holders. Stick some metal on and just keep going.
a chin/pull up bar is great for shoulders, biceps and grip. I got a JML Iron gym one from Amazon for under £20.
Should've mentioned already own one of these me and my brother use it a lot.
Thinking about going to they gym in the morning before work (6:30 am) for an hour or so.
Haven't got a clue where to start, going to google some workout plans now and see what i come up with. :)
SHould be fun.
This may sound silly but, what do you guys wear to the gym, i want to fit in, haha.
Mankini + speedos :ninja:
t shirt, combats, trainers
Joey Propane
13-07-11, 11:02
As many colours as possible. Be a man, make your presence known.
therealmrhead
13-07-11, 13:25
i just wear shorts and t-shirt, any old t-shirt really - a wife beater would give slightly better movement maybe. Not everyone wears shorts but I get hot in track bottoms.
I prefer tracksuit bottoms to get the heat/sweat going. Anyone ever tried the Sauna Suits? No need at all!
I'm getting myself back on track from next week onwards and going to make a concerted effort to get myself properly fit. Even bought a new bike which should be ready within the next week or so. I'm not looking forward to the first few weeks as I haven't trained properly in months, but it's gotta start somewhere!
:)
Thanks guys,
Still haven't quite gained the enthusiasm to get through the front door yet!
One step at a time I guess :lol:
all about shorts cant be wearing trackie b's.
Of course gotta rock the flipflops as well for ultimate casual gym wear...posters definitely went up banning them in my gym after I did that
Well I have been dragging my mate along this past week as he has been lacking in the gym department for a few months, it's safe to say he was in pain for many a day.
Recently started deadlifting again, got upto 90kg so 10KG over my own body weight pretty much, yesterday for 5 reps which is heaviest i've gone.
Back, shoulders and hams are in ruins today!
Great LOL
Joey Propane
18-07-11, 17:01
I got myself a chinning bar last week, i've always been good with pull ups/chin ups (25 continuous isn't too much of a struggle), so now i'm on a mission to achieve 1 arm pull ups. :p
MatthewMcEwan
18-07-11, 17:34
Good luck.............................................. ...............
Anybody tried P90x yet? I have the DVD's but haven't round to trying it.
Looks a bit cardio-ish when I last looked + lots of high reps low weight, more endurance/fat burn than functional strength?
Looks a bit cardio-ish when I last looked + lots of high reps low weight, more endurance/fat burn than functional strength?
That's where I'm looking to start this time round so should be good, but the guy in the video annoys the hell outta me!
Finally managed 27.5kg each arm with the dumbell press today. Last week I failed after the third rep, but today managed 2x10. That was after a 1x10 17.5kg warm up (slow reps) 1x10 20kg, 2x10 25kg.
Quite chuffed with that. Hopefully keep that up and then 30kg will be on the horizon!
MatthewMcEwan
26-07-11, 19:27
Finally managed 27.5kg each arm with the dumbell press today. Last week I failed after the third rep, but today managed 2x10. That was after a 1x10 17.5kg warm up (slow reps) 1x10 20kg, 2x10 25kg.
Quite chuffed with that. Hopefully keep that up and then 30kg will be on the horizon!
Not too shabby.
I just got myself some dumbbells to complement my other weights as the ones I was using were far too light to effectively do any muscle building. Just tried the floor press with 20KG on each one and managed 15 reps, unfortunately due to it being on the floor it wont be working my chest as much as my shoulders, looks like I'll just have to wait for the bench :(
therealmrhead
26-07-11, 20:12
Not too shabby.
I just got myself some dumbbells to complement my other weights as the ones I was using were far too light to effectively do any muscle building. Just tried the floor press with 20KG on each one and managed 15 reps, unfortunately due to it being on the floor it wont be working my chest as much as my shoulders, looks like I'll just have to wait for the bench :(
Could get a gym ball from Tesco for not much more than a fiver, bench off of that and it will work your core as well
MatthewMcEwan
26-07-11, 20:31
Could get a gym ball from Tesco for not much more than a fiver, bench off of that and it will work your core as well
Thanks for the suggestion but I think it may be a bit too unstable for benching, at least for me it would. Also, in order to work my chest effectively I would have to have the correct form, having never tried it on a gym ball I dont know for sure how it would go but I wouldn't like to get into the habit of using a powerlifters form as my back is bad enough as it is and this would likely add strain to it during these exercises.
Thanks anyway:)
Not too shabby.
Yep much rather dumbbells to the bench press as it requires so much more control. When I first moved over I was quite shocked by how little weight I could lift in comparison to the bench, but it's since improved my strength at a greater rate than I have seen through the regular bench press.
MatthewMcEwan
26-07-11, 21:46
Yep much rather dumbbells to the bench press as it requires so much more control. When I first moved over I was quite shocked by how little weight I could lift in comparison to the bench, but it's since improved my strength at a greater rate than I have seen through the regular bench press.
It works the stabilizers so much more than using a barbell, IMO the superior exercise by far. Although it's always fun to see how much you can bench.
It works the stabilizers so much more than using a barbell, IMO the superior exercise by far. Although it's always fun to see how much you can bench.
Yep I know that, thats why I moved back to dumbbells, trying to convince my mate to do the same, but he is slightly afraid of pushing himself and thus uses a easy 40Kg on the smith machine as his chest work out. I will get him on the dumbbells though!.
i wanna see results!
Haha I will post some once I get cut back my diet more. Still letting my body get used to the low carbs as it's taken my months to find a decent food plan that I can do.
Joey Propane
26-07-11, 22:26
Since having to cancel my gym membership my workout has consisted of sit ups, push ups and pull ups only (with bike and jogging doing the cardio) and tbh I dont feel any worse off without all the expensive equipment.
I'm certainly losing some cardio not having to do the 2.5 mile each way journey each time, and I definitely miss the steam/sauna rooms, but my strength and endurance is probably going up from all the body weight exercises.
I'm not sure i'd even bother re-joining when I get back to work.
MatthewMcEwan
26-07-11, 22:30
I never felt the need to sign up to a gym, other than my martial arts one. Body weight exercises are the best for all-round fitness.
I have been using my 20KG dumbell set every day since i got them
and have seen a massive improvement with my arm strength
also use them for push ups for a better grip.
You gotta be a dumbell to not have em! :p
Finally managed 27.5kg each arm with the dumbell press today. Last week I failed after the third rep, but today managed 2x10. That was after a 1x10 17.5kg warm up (slow reps) 1x10 20kg, 2x10 25kg.
Quite chuffed with that. Hopefully keep that up and then 30kg will be on the horizon!
Dumbell bench press?
or overhead press?
I've been doing 26kg per arm for ages on the DB bench press, but whenever I try 28 which is the next dumbell on the rack i fail after x3 reps LOL
youve inspired me to get to 28 now :+1
Dumbell bench press?
or overhead press?
I've been doing 26kg per arm for ages on the DB bench press, but whenever I try 28 which is the next dumbell on the rack i fail after x3 reps LOL
youve inspired me to get to 28 now :+1
Dumbell bench press. To say I can feel it this morning is an understatement haha.
to get my bench up I found the best routine was
flat barbell bench 1x8 set
db flat bench 1x8 set
db flies (less weight than above as these are hard) 1x8 set
almost supersetted, so straight after BB bench, do the DB bench then the flies.
1 minute rest then repeat the above x3 times.
Been doing a lot more back work as of late then chest though. Looooooooooooooooove wide grip pullups.
ps. another reason i love DB bench is you can escape if it gets too heavy, barbell can be a fail without a spotter LOL
Yep there were a few times last week where I just had to drop the dumbells. This week I almost ended up with a 27.5kg weight on my head on the last rep because my spotter was picking his nose! But I managed the last rep and then aimed for his toe!
Yea flies are a killer after a db bench session. I drop way back to 15kg for them.
Been working on my wide grip pull ups, as that is a major weekness for me, so I have been aiming to do 20 each time I go, just to build the strength up, before I do propper sets with them.
MatthewMcEwan
27-07-11, 23:27
to get my bench up I found the best routine was
flat barbell bench 1x8 set
db flat bench 1x8 set
db flies (less weight than above as these are hard) 1x8 set
almost supersetted, so straight after BB bench, do the DB bench then the flies.
1 minute rest then repeat the above x3 times.
Been doing a lot more back work as of late then chest though. Looooooooooooooooove wide grip pullups.
ps. another reason i love DB bench is you can escape if it gets too heavy, barbell can be a fail without a spotter LOL
Barbell can be an even bigger fail with a spotter: cSJCDcAKShA
I never felt the need to sign up to a gym, other than my martial arts one. Body weight exercises are the best for all-round fitness.
I agree. I've done P90X once, it felt good and I gained some noticeable tone in my muscles.
Back again tomorrow at 10am once work is over, really need it after the weekend of Birthday fun I have had haha.
Well today I made one set of 30kg dumbbell bench press on each arm :D
1 rep maxes are great for getting the muscles used to the heavier weight, i'm going to start using them more.
I could probably do 30kg DB press for 2 reps but any more than that would be arm snap.
Thinking of adding 10-20kg to all my regular lifts, rows and presses etc and just try and get one rep out, or even partial reps to destroy the fibre and accustomise. Next workout should get easier and easier.
MatthewMcEwan
16-08-11, 17:42
Congratulations!
Doing some work experience in a gym at the moment and loving using suspension equipment at the moment, some stuff I've never even heard of before. Might try to make my self a TRX style system then when I go running I can just pop onto the field and use the goalposts.
Anyone know any good places to buy boxing equipment including heavy duty punch bag stands?
i'm currently out of action, stomach is in absolute tatters :(
Moved some stupidly heavy stuff to the tip 2 weeks ago and threw it over the barrier which wouldn't have helped, also had a filthy curry that night. Either a stomach infection or hernia!
Still no better mate? Get yourself a doc appointment made. If it is a hernia and you don't get it checked it can kill you although that is the extreme issue.
Still no better mate? Get yourself a doc appointment made. If it is a hernia and you don't get it checked it can kill you although that is the extreme issue.
Doc gave me some uber anti inflamotory/antibiotics and said it was just a strain :scratch
So far hasn't made a bit of difference and stomach feels worse than ever today.
Might check myself into A+E over the weekend if it carries on getting worse
Sniperdude
25-08-11, 13:09
maybe a vet would be best for you mate?
if your not happy with your GP deffo go to the A+E and i wouldnt leave it till the weekend either
In regards to the manliness that is gym! I think my clothes are now becoming too small for me....Going for 30kg dumbbell press again tomorrow.
Been staying away from the squats for a while because our gym only has a smith machine so no real benefit to stabilising muscles.
Heading back to uni next week so will be starting back on the squats as they have a cage there so I can get back to squatting :D
Joey Propane
26-08-11, 22:52
If your struggling to raise the enthusiasm to get off your **** and down the gym, just watch one of this chicks (http://www.youtube.com/watch?v=U5MRK2qM-mw) videos... My god it gets you pumped.
ahhhhhhhhhhh i love that chick!
Added after 5 minutes:
Its phenomomoninal :lol:
http://www.youtube.com/watch?v=Ee47MACOSkE&feature=related
God a few days of slacking on the eating and too much beer has sapped me of my strength. Last two days at the gym have seen me fail with weight 5kg less than I would normally.
Oh well a new week a new meal! Pork for tea :D
Joey Propane
28-08-11, 18:18
Its phenomomoninal :lol:
http://www.youtube.com/watch?v=Ee47MACOSkE&feature=related
http://images.cheezburger.com/completestore/2010/8/24/7f494987-7fc7-487e-9b74-abe6587015de.jpg
Just to throw it out there, anybody seen "I Want to Look like that Guy"? It follows a film producer whose pretty out of shape on his journey to become a bodybuilder..
There's a few clips on YouTube - http://www.youtube.com/watch?v=svENA1Hdi64
Going to be trying a full 8 week cycle of this when im back from holidays...
Well lets bump this thread back from the dead!
Entered the cage again today....needless to say I walked around like my legs were made of jelly (because thats how they felt) for the rest of the day! Good work out though, biceps and legs (odd pairing I know).
My gym have an great deal on for all of December, Can't wait to get back in their
Joey Propane
25-11-11, 22:16
Aye first thing I do with my first months wages in the new year is sign up to a new gym (need a new gym to bring back the novelty factor to get me back into it... plus, new gym bunnies). 5 months of no work, no gym and no bike = podgy JP. :/
Well, as expected I'm struggling to walk and sit down today :D got to love squats!
MatthewMcEwan
26-11-11, 19:17
Well after a weeks worth of waiting and an unfortunate number of phone calls I finally have my bar (weights got delivered 4 days ago) and my god the biceps are feeling it. Going to have to work legs and biceps on separate days methinks but at least I can work out again.
Just need to get back to my normal level of fitness (strange though that I can get further on the bleep test than last time, this is with three months of no exercise).
I had to stop everything for 3 months due to an injury and recently just started again a few weeks ago.
was 14.5 stone lean then turned 15.5 stone podgy. Have got to 15 stone bulky now getting water back in my body and eating right again [tonnes of meat and less carbs, no crap as I got addicted to jaffa cakes when I was off lol] and slowly getting back to fighting fit.
Its hard getting my body usedto juggling lifting weights and running again though as they are two very different things [well opposite] if you do both properly and counter eachother so tis very hard work, but worth it when I get used to it again.
Personally I cant workout at home, I have weights but it just doesnt feel right I start and just end up doing somethnig else, when at the gym you just go hard!
i had a few months of no gym, wrist fail with RSI and stomach possible hernia!
Wrist is right now thanks to ergo keyboard so returned to gym albeit very cautiously (no deads or squats etc)
Sniperdude
28-11-11, 12:52
I had a few months no gym and went first time since yesterday and done 40 mins cardio
think I will leave it for tomorrow now LOL i have hurty lungs
I go three times a week, but my gym buddy and I are going to do a 3 month bulking cycle starting in January - I have to find an extra 3000 calories a day to put into my face when I do! Haha!
Then it's back to cutting up in time for summer. Oh, the joy.
Can't wait for January to arrive! December has been a gym free month and it's showing.
ahhhhhh the gym whats that then :scratch
ahhhhhh the gym whats that then :scratch
Has someone been neglecting there visits longer than one month?? :D
Tommytucka
29-12-11, 23:48
I tore my hamstring back in September and was unable to train, it's got better since but for some reason I've totally lost interest in the gym, I'm 15 stone as I stand, when training I stay around the same weight plus or minus a few pounds, I'm not fat just big built, anyone any ideas to get that gymbug back?
Hey guys, went for a run today for the first time in ages! Only did like 30mins but I a playing a badminton match this evening :|
Any advice on what i could do from now until this evening to ensure I'm in the best condition? Not sure whether to rest up or keep active until then?
Thanks baz
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