-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[bill_rizer]

Im sure magnus will have a better answer, but youve been training for 10months straight and likly doing the same excerises, your body has simply become used to what your doing its no longer in shock like in the first months or so.

Its advised you change your routine around atleast every 8 weeks it doesnt have to be major changes just something different.

Also you didnt mention your eating habits which play a major part in your growth, if your not putting on weight then your not growing simple.

Im no expect just saying what I think, magnus will go into this more.

Edit:Too slow god dam it, meh, back to lurking....

[MagnusMadness]

Im sure magnus will have a better answer, but youve been training for 10months straight and likly doing the same excerises, your body has simply become used to what your doing its no longer in shock like in the first months or so.

Its advised you change your routine around atleast every 8 weeks it doesnt have to be major changes just something different.

Also you didnt mention your eating habits which play a major part in your growth, if your not putting on weight then your not growing simple.

Im no expect just saying what I think, magnus will go into this more.

Edit:Too slow god dam it, meh, back to lurking....

well put lol....but no I don't go into too much detail when someone asks how to make their chest and arms grow faster. They probably won't be working out too much longer anyway

[SFFanatic]

How long does the average person take to run a mile? I wanna start running a few miles a day, but I don't have one of those things that count how far you have gone. Getting one of those Nike Plue things for X-mas, but until then how long do you think? 10 mintues?

[bill_rizer]

well put lol....but no I don't go into too much detail when someone asks how to make their chest and arms grow faster. They probably won't be working out too much longer anyway

:lol: true

[Gain]

How long does the average person take to run a mile? I wanna start running a few miles a day, but I don't have one of those things that count how far you have gone. Getting one of those Nike Plue things for X-mas, but until then how long do you think? 10 mintues?

i think ten minutes for the avg male, twelve for the avg female... no? this is just off of the top of my head from what old coaches told me... hopefully that's average since i run something similar to that, i usually cover 4 miles in 40 mins with HIIT (cut it down from an hour)...

~

a few questions:

will it affect my gains/energy level if i run in the morning and then lift around 5/6 at night? i've been told to avoid lifting on the same days that i train(martial arts)/run, but i don't know if they meant lifting RIGHT after doing those activities...

also, will i start breaking down muscle instead of fat if i run AFTER i lift... or if i jog after i lift (even if i drink a protein shake after lifting)... is there an amount of time i could wait before i start doing cardio after lifting (and taking in something for energy)


FINALLY, what do you guys think of pre exhaustion training? i read someswhere that if you do isolated before compound exercises, it will actually work against you because compound lifts work more muscle and have higher potential for gaining more mass... if that's the case, how about compound before an isolated lift? (althogh that prob wouldn't matter for the rest of the exercises in the session ie working: isolated>compound>isolated>compound is only a little different than compound>isolated etc. as it still exhausts muscles for the compound exercises)

phew,.. thanks

[MagnusMadness]

i think ten minutes for the avg male, twelve for the avg female... no? this is just off of the top of my head from what old coaches told me... hopefully that's average since i run something similar to that, i usually cover 4 miles in 40 mins with HIIT (cut it down from an hour)...

~

a few questions:

will it affect my gains/energy level if i run in the morning and then lift around 5/6 at night? i've been told to avoid lifting on the same days that i train(martial arts)/run, but i don't know if they meant lifting RIGHT after doing those activities...

also, will i start breaking down muscle instead of fat if i run AFTER i lift... or if i jog after i lift (even if i drink a protein shake after lifting)... is there an amount of time i could wait before i start doing cardio after lifting (and taking in something for energy)


FINALLY, what do you guys think of pre exhaustion training? i read someswhere that if you do isolated before compound exercises, it will actually work against you because compound lifts work more muscle and have higher potential for gaining more mass... if that's the case, how about compound before an isolated lift? (althogh that prob wouldn't matter for the rest of the exercises in the session ie working: isolated>compound>isolated>compound is only a little different than compound>isolated etc. as it still exhausts muscles for the compound exercises)

phew,.. thanks

do you need to lose a shitload of weight or something? Martial arts + weightlifting + ton of cardio = a lot of metabolic work. Try to spread these activities out as much as possible....it is hard to say exactly how you would do on such a rigorous training regimen...all I can say is try it and see.

Don't plan on gaining ANY size in the way of muscle on such a program though. You will lose weight quickly but perhaps at the expense of muscle.

[$|-|U(V)AYeL]

Alright boys...
So, I started off at:
166 16% body fat

Now i'm at:
160 10% body fat

Fat loss:
Around 10 pounds
Muscle gain:
Around 4 pounds


It seems i've lost some muscle in the process of maybe cutting down (I remember gaining more muscle in b/w however I don't remember writing it down anywhere.. d'oh).. Maybe not enough calories? The thing i've learnt from this is I wasn't documenting my body composition effectively (because of different sites on the body got different readings at different timings) as well my weighing scales at home weren't accurate :sweat: so i've got a new one that i'll be using and sticking with.. got the last weight + body fat properly. Losing muscle, possibly because of my calories being too low.. However, when I come back from montreal I plan on taking proper 'before' pics with stats, sticking with strict calorie intake, every 2 weeks seeing my progress and changing diet+exercise regimen accordingly. It's time for bulking when I return.. goal is to put on about 5 lbs. of muscle by the end of march with minimum fat gain (3 months). :looney: I'm surprised that I have lost muscle as my strength keeps going up. :confused:

One question though.. I think there might be some issue with my bodyfat caliper but, according to that i'm 10% bodyfat.. but i'm starting to see my top abs. Is that normal? IIRC, it differs for everybody.

Either way, probably my last post of the year.. unless I holla at you guys from Montreal. Merry x-mas and happy new year! Don't drink too much during x-mas time, and try to eat clean! Lift big, eat big, sleep big!

-Shu

[Gain]

do you need to lose a shitload of weight or something? Martial arts + weightlifting + ton of cardio = a lot of metabolic work. Try to spread these activities out as much as possible....it is hard to say exactly how you would do on such a rigorous training regimen...all I can say is try it and see.

Don't plan on gaining ANY size in the way of muscle on such a program though. You will lose weight quickly but perhaps at the expense of muscle.

heh, i have lost some weight since i started lifting, but i gained it back with muscle,.. i was only 10.0 lbs overweight when i started lifting and upping my cardio and cutting down on martial arts training... i lost 15.0 lbs. and gained 5.0 lbs back of muscle... i have no clue what my body fat is though cause i don't have calipers/access to anything to tell me... i'm not too concerned about it anymore though ...

i'm definitely not going for HEAVY mass, but to get more definition... i run in the morning, but if i'm running late for work, i'll run at night... i do martial arts training like twice a week (used to be 5 times a week when i was in high school and first two years of college) and i lift 3 times a week... if i go out with friends and/or if i had to work late, some weeks i have to chose between missing my workout(s) or cram them into a day i'm not busy after work... i usually chose to cram them into a day...

i've slimmed down and gained a good deal of my lost fat weight with muscle weight, but you're right, my muscles haven't exploded... i stretch a lot too and i heard that keeps them from growing...

i'm pretty happy with my results since i started lifting though... definitely look better... i just want to make sure i am getting the most efficient work out regimen...

some family members told me they think my knees will start having problems when i get older because i work out almost every day (even with proper form) , which i kinda believe them, but it's hard to stop when you get going, you know?.... :/

anyways, what do you think i should cut down on?

(also, i actually find that i have been eating MORE since i started trying to do ish correctly)

thanks for the help though y'all

(also any word on the pre exhaustion training?)

[MagnusMadness]

pre exhaustion is a good technique....strictly for hypertrophy and not for beginners....(most of us are beginners)

I wouldn't worry about it too much until you get a few years under your belt and feel that some kind of compensation is taking place in ur big compound lifts. *You might pre exhaust your chest with flies before bench pressing if your tri's are taking over the bench press*

[denjin]

...an additional 5lbs CAN be heavy on bench...

Oh, okay. I guess I just underestimated 5 pounds.


anyway, say i am doing 135lbs on my heavy week and i put up 6 reps. after i finish my fourth set i think to myself hmmm, could have probably done 2 more reps with the 2nd rep being to failure...now for this example, and how i would analyze this, i wouldnt consider the weight being "easy". so i would think that adding 5lbs might make it too heavy next time around...

Hm. Okay.


hahah that was kinda long, but that is how i break things down for how decisions on how much weight i will increase the next time...

Naw, man. Pretty helpful. I think I got it all. Probably gotta read it some more.







Have any of you ever heard of P90X? I saw an infomercial, and I gotta say, I really like everything they're saying.

http://www.beachbody.com/jump.jsp?itemType=GATEWAY&itemID=63

[Soldier Zero]

Have any of you ever heard of P90X? I saw an infomercial, and I gotta say, I really like everything they're saying.

http://www.beachbody.com/jump.jsp?itemType=GATEWAY&itemID=63

From what I skimmed through, basically sounds like periodization and cardio.

[denjin]

From what I skimmed through, basically sounds like periodization and cardio.

Which is great isn't it?:-)

I mean, this is leaps and bounds away from "Do ONLY abs non-stop for the next 7 days and you'll look like Arnold."

I have never actually heard anything about periodization on an infomercial.

[evilmuffinmanX]

so whats the veridic on nutrisystem (http://www.nutrisystem.com/)

[starkilled]

Does anyone know a way of getting your stomach together and looing great besides sit ups and push-ups?

[MagnusMadness]

Does anyone know a way of getting your stomach together and looing great besides sit ups and push-ups?

I would say diet and exercise....but eh...push ups and sit ups are enough!!

[Pat the Great]

i'd just like to drop by and give kudos for this thread, particularly magnus. i've been lifting as a supplement to mma/bjj training for the past few years and i stop in here whenever i see a new post because i always end up learning a little something i didn't know before. the supplementary links for t-nation are pretty bomb too.

[Soldier Zero]

How're Men's Health magazines? I got a subscription for it as a gift.

[SEbastard]

Does anyone know a way of getting your stomach together and looing great besides sit ups and push-ups?

Diet and exercise is the only way if you are overweight, if you are just looking to add some definition to your ab work, the plank is your friend.

[MagnusMadness]

How're Men's Health magazines? I got a subscription for it as a gift.

They actually aren't bad!! Some very good strength coaches write articles for them sometimes. I remember alwyn cosgrove writing a pro full body routine article for men's health one issue. If you have a clue what's really going on, you can easily sift through the bullshit in magazines these days.

Absorb what is useful, reject what is useless.

[Soldier Zero]

They actually aren't bad!! Some very good strength coaches write articles for them sometimes. I remember alwyn cosgrove writing a pro full body routine article for men's health one issue. If you have a clue what's really going on, you can easily sift through the bullshit in magazines these days.

Absorb what is useful, reject what is useless.

Word. :tup:

Also wanted to ask about that 2 second hold in exercises thing. I heard to stimulate the muscle more, hold it in the contracted position for 2 seconds each rep. For example, if I was curling, I'd hold the top position for 2 seconds each rep.

Is this more useful or hurtful than what it is?

[denjin]

Word. :tup:

Also wanted to ask about that 2 second hold in exercises thing. I heard to stimulate the muscle more, hold it in the contracted position for 2 seconds each rep. For example, if I was curling, I'd hold the top position for 2 seconds each rep.

Is this more useful or hurtful than what it is?

You should try doing different numbers of seconds per set/rep.

One day might be:

Two seconds lifting the curl
One second holding at top
Two seconds going back down.

Maybe a 3-1-3 variation or a 2-1-3 variation.

The more different ways you work your body, the better.

There's even the 'explosive' variation where you rush certain parts.

'0'-2-2.

Men's Health needs to friggin' do a book or something. Random articles is freakin' irritating. Though I guess they do that so you GOTTA suscribe.

[Biggzy]

Just wondering what people think of a new routine I'll be trying out.

Monday-Thursday:
Thighs
Calves
Waist

Tuesday-Friday:
Back
Chest
Shoulders

Wednesday-Saturday:
Arms
Bis
Tris

[Pryde]

It's been roughly about 20 months now since I started working out at the gym. I was a measly 100 pounds who could only bench about 75lbs. At my peak I was a 135 lbs. Then I had surgery on my jaw and lost 18 lbs cuz I had my mouth wired shut. That was this passed July.

From what I learned, if you really are trying to get stronger, work out on your legs and lower back via squats and dead lifts. Too many people who I've trained are afraid to do both of them. No pain no gain.

From benching a measly 75lbs to 225 lbs before my surgery. I pretty much hit my plateau right there. I was squatting from just the bar to 295 lbs. If it was a full squat, I was able to do about 245 lbs full squats.

Since my surgery, I have not been really concentrating my legs that much, but I can still do 225lbs full squats and I'm up to 275 lbs on 75% squats. I can now bench 250 lbs (1 rep only) and now I weigh about 127 lbs. Yeah, most people don't believe me. I will post a picture later on of me. A before and after picture and you guys'll see what the gym can do for you. It does wonders man.

[Soldier Zero]

It's been roughly about 20 months now since I started working out at the gym. I was a measly 100 pounds who could only bench about 75lbs. At my peak I was a 135 lbs. Then I had surgery on my jaw and lost 18 lbs cuz I had my mouth wired shut. That was this passed July.

From what I learned, if you really are trying to get stronger, work out on your legs and lower back via squats and dead lifts. Too many people who I've trained are afraid to do both of them. No pain no gain.

From benching a measly 75lbs to 225 lbs before my surgery. I pretty much hit my plateau right there. I was squatting from just the bar to 295 lbs. If it was a full squat, I was able to do about 245 lbs full squats.

Since my surgery, I have not been really concentrating my legs that much, but I can still do 225lbs full squats and I'm up to 275 lbs on 75% squats. I can now bench 250 lbs (1 rep only) and now I weigh about 127 lbs. Yeah, most people don't believe me. I will post a picture later on of me. A before and after picture and you guys'll see what the gym can do for you. It does wonders man.

Those numbers are beastly.

Got my first 2 issues for Men's Health, Alwyn Cosgrove wrote a routine for doing one-legged squats. Looks good so far.

[b1gazn]

http://health.discovery.com/BodyChallenge/gotoRegistration.do

Just register and you get the membership.

[MagnusMadness]

It's been roughly about 20 months now since I started working out at the gym. I was a measly 100 pounds who could only bench about 75lbs. At my peak I was a 135 lbs. Then I had surgery on my jaw and lost 18 lbs cuz I had my mouth wired shut. That was this passed July.

From what I learned, if you really are trying to get stronger, work out on your legs and lower back via squats and dead lifts. Too many people who I've trained are afraid to do both of them. No pain no gain.

From benching a measly 75lbs to 225 lbs before my surgery. I pretty much hit my plateau right there. I was squatting from just the bar to 295 lbs. If it was a full squat, I was able to do about 245 lbs full squats.

Since my surgery, I have not been really concentrating my legs that much, but I can still do 225lbs full squats and I'm up to 275 lbs on 75% squats. I can now bench 250 lbs (1 rep only) and now I weigh about 127 lbs. Yeah, most people don't believe me. I will post a picture later on of me. A before and after picture and you guys'll see what the gym can do for you. It does wonders man.

Wow...You bench almost as much as me and weigh 60lbs less!! That's a 2x BW bench....Impressive!!

What does your routine look like? You must be doing something right!

[Gain]

^ditto^ nice pryde!... yeah, i've only been weight training for around two months now and i'd love to be able to get to pressing 2x my BW... i'd like to check out what you're doing

how long did the surgery keep you from the gym?

[Pryde]

I had a solid routine, cuz I go between 5-6 days a week. I don't have a set day one what I do. I just usually rotate my days.

Day 1: Hard core benching, incline, decline, dips, flat benching, and cables

Day 2: Back, lat pull downs, bent over rows, seated rows, super pull overs

Day 3: Squats, dead lifts, leg presses, leg curls, leg extensions

Day 4: Arms, tris, bis and shoulders

So i can be doing 2 of these excercises a week, I give my body a 4-5 day rest on the body parts. So I can be benching Monday and Friday the same week and not bench til Wednesday the week after. Cuz usually Saturday is the only day I don't go to the gym, cuz it closes early. Abs is a must everyday, I do try to fit them in everyday, but I must confess that I do slack some times.

My surgery kept me out of the gym for 2 weeks. I was itching to go back. I went back to the gym very very weak, I can't describe to you how weak I was. I got light headed easily, but I still maintained my focus. I mainly went to the gym just to try to keep my strength at a stable level.

This is a picture of me before I started working out, I'm the one in the red.
before (http://www.imagestation.com/picture/sraid89/pe20130b5cb84e95d7b038d5445ddd508/fa7cc07e.jpg)

This is a picture me currently, which was taken about 3 weeks ago or so.
after (http://home.comcast.net/~Pride274/gympryde.JPG)

It's all about disciplining yourself when you go to the gym, but some days you're so tired that you don't want to go, but just push yourself, even if it's only a half an hour long, it's better to stay consistent. The longest I've ever been out of the gym for was about 17 days, cuz of my surgery, but usually, it's no more than 3 days.

Also, I must confess, I use NO2, it helps me pump more, but I usually only take it when I'm benching and squatting.

[The Mullah]

good job with the progress, i was ill for a couple of weeks and then gym shut over xmas. Hit my chest yesterday and was strugglin with 1 plate on each side. :-(

[bill_rizer]

yea my gyms been closed too, well it still is lol, i have few weights at home and a barbell and chin up bar, its enough to come up with some workouts, not as good as gym but what ya goin do.

Yea keep going Pryde, goof gains.

[HeaT]

something funny that i always think when i see dudes squat massive weight and dont even go parallel...like i always wonder how much they would really be able to squat if they went like but to the floor and how it would be funny if i saw them trying to do that with the weight they are currently doing haha...

anyway...since im at my parents for the holidays im working out at this worlds gym and troy alves is always there...fool is a fucking beast man...just incredible how big he is...

im outi

Roberth

[MagnusMadness]

something funny that i always think when i see dudes squat massive weight and dont even go parallel...like i always wonder how much they would really be able to squat if they went like but to the floor and how it would be funny if i saw them trying to do that with the weight they are currently doing haha...

anyway...since im at my parents for the holidays im working out at this worlds gym and troy alves is always there...fool is a fucking beast man...just incredible how big he is...

im outi

Roberth

About the squatting....I could do quarter squats or better with 315 almost 2 years ago for 8 reps one time. I can't do that ATG now for 8 reps...maybe like 2 or 3 tops. The difference between above, at...and below parallel is amazing!

[bill_rizer]

yes i also go low now, when i see guys doing what I used to do, I just think dam you not really pushing yourself, of course I keep my thoughts to myself, because we all know people in the gym know more than yourself lol.

[Hsiangsta]

Hey guys,

I see a lot of talk about squatting to parallel. However, I find that when I try to do this, I tend to use more of my knees and lower back in the process. If done properly, should all the weight be concentrated only on the quads? I'm not sure if it's my height or stance. I'm 5'11'' so I find that it works my quads more when I go in a wider stance. How do you go to parallel and concentrate all exertion on only the quads without straining lower back + knees?

[HeaT]

honestly, i dont like going parallel to the floor, never did, mainly because there was a lot of pressure on my knees that i didnt like...so i squat below parallel ass to the ground and there is no uncomfortable feeling at all in my knees...

im outi

Roberth

[Pryde]

nah guys, don't go to wide. your feet should be parallel to your shoulders. if you think it's too heavy, then go lighter and work your way up. that's the correct way to do it. you'll feel it in your quads and your ass. make sure back is straight too! don't do it while your hunching, just make sure back is straight and your feet are parallel to your shoudlers.

[denjin]

Pryde, those pictures are FUCKING RETARDED. NICE. Wow, man.

What else do you take, Nos and anything else?



HeaT, are you saying that you go LOWER than the pain point and you no longer feel pain? Hm...

[Soldier Zero]

What supplements do you guys take in general? I've only been using whey powder right now.

[MagnusMadness]

What supplements do you guys take in general? I've only been using whey powder right now.

protein and creatine

[Dc1]

Questions to you veterans out there . I'm23 years old, about 5'8'' and 185lb. I want to lose about 20 lbs and get my weight around 160ish, but I also want to be muscular too.

So should I do cardio/eat right to lose the weight first or should I also do weight lifting too?

is it better/easier to lose weight first and then build up muscle or do them both at the same time?

what's the ideal weight for somebody like me?

[Gain]

i just take protein... pure protein bars, designer whey protein powder and muscle milk (i get this when my friends wanna get shit like soda at a seven 11 or something... although i've heard good things about it and might just get the powder)... i used to consume these alot, but now i find it easier to reach my protein requirements with natural proteins and fewer suppliments... still can't do it without them though...

i also take fish oil pills daily for cholesterol if that counts....


Questions to you veterans out there . I'm23 years old, about 5'8'' and 185lb. I want to lose about 20 lbs and get my weight around 160ish, but I also want to be muscular too.

So should I do cardio/eat right to lose the weight first or should I also do weight lifting too?

is it better/easier to lose weight first and then build up muscle or do them both at the same time?

what's the ideal weight for somebody like me?

do em at the same time... gaining muscle will help you lose weight and losing weight (i assume you mean cardio & dieting) will help you build muscle... all this also relies on you getting the calories you need... you can lose weight while still eating enough so you're not starving... just be smart and disciplined... start eating healthy, and alternating your days between cardio and weight/resistence training...

don't forget to be active too... play ball or take up some sport with some friends or something... if you're a hard core gamer, play ddr, just something to do outside of your workouts and get your ass up and moving...

really, you probably heard all this before though...

[HeaT]

HeaT, are you saying that you go LOWER than the pain point and you no longer feel pain? Hm...

im saying that if i go parallel i start feeling pain/uncomfortableness (i wonder if that is a word), but if i go below parallel i never feel pain in my knees...so there isnt any pain at all if i just go below parallel...

on supplements...

i use creatine and i cycle it...used to do protein but havent in a while...i try to get it out of stuff that i eat...

im outi

Roberth

[Dc1]

do em at the same time... gaining muscle will help you lose weight and losing weight (i assume you mean cardio & dieting) will help you build muscle... all this also relies on you getting the calories you need... you can lose weight while still eating enough so you're not starving... just be smart and disciplined... start eating healthy, and alternating your days between cardio and weight/resistence training...

don't forget to be active too... play ball or take up some sport with some friends or something... if you're a hard core gamer, play ddr, just something to do outside of your workouts and get your ass up and moving...

really, you probably heard all this before though...

thanks for the reply that clears up my questions
any suggestions on a weekly workout routine ?

[denjin]

Alright shu, as promised ur full body program...to be done in this fashion...on/off/on/off/on/off/off.

Day 1:
Squats (quad dominant)
Bench Press (horizontal push)
Bent Rows (horizontal pull)
Hyper Extensions (hip/ham dominant)
Standing BB Military Press (vertical push)
Close Grip Lat Pulldowns (vertical pull)

Day2:
Deadlifts (hip/ham dominant)
Pull ups (assisted or weighted, just get the reps desired) (vertical pull)
Dips (vertical push)
Lunges (quad dominant)
Close Grip Pulley rows (horizontal pull)
Incline Press (not TOO steep) (Horizontal Push

Day3:
Front Squat or Hack Squat (quad dominant)
Seated DB Military Press (vertical push
Wide Grip Lat Pulls (vertical pull
Stiff Legged Deadlifts (hip/ham dominant)
Decline Press (horizontal push)
DB Rows (horizontal pull)

Since you are kinduva newb, I want you doing 12-15 rep sets the first couple weeks with this program....once you are CERTAIN that form is flawless and stabilizers are up to the challenge of heavier weights...periodize in this manner

Week 1: 3x6-8 reps
Week 2: 3x8-12
Week 3: 3x10, supersetting movements on opposing planes....for example...on day 1 week 3 you would superset bench presses and bent rows...and superset the arnolds and CG lat pulldowns.
Week 4 (UNLOAD): 2x15 light weights.
Repeat....except next week 4, instead of unloading...just take the week off. At this point, you might try a different program or a different form of periodization....If you like it alot, then after the third cycle, start changing exercises, keeping them on the corresponding movement planes..and definitely change forms of periodization...I like undulating periodization too. Or you could do linear too...here's a couple examples

Undulating:
Week 1: 3x10
Week 2: 5x5
Week 3: 4x8
Unload

Or

Linear: Accumulation
Week 1: 3x8
Week 2: 4x8
Week 3: 5x8
Unload.

The exercises that say BB or DB, I want you using that particular aparatus (sp?)....for some of those pressing exercises, it's up to you, barbell or dumbells whichever you prefer...I listed the different movement planes in italics so you can kind of see how I put together this program, also...if you want to change up exercises from time to time you can do so, just make sure the exercise you are swapping out is in the same movement plane, so as not to fuck up the program I laid out. For instance....You want to do dips instead of military presses....well they are both vertical pushing movements, so you could swap those out at will.

You don't have to train to failure, but with intensity...since you are periodizing rep schemes you will want to keep a journal so you know what weights you are using for what reps....feel me?

I think that's it...hope that helps...If I remember something else that's important I'll post up later.

from a long time ago

[Soldier Zero]

^He actually changed it up a little bit, here it is.

Alright shu, as promised ur full body program...to be done in this fashion...A/off/B/off/A/off/off...then the next week B/off/A/off/B/off/off....wash rinse repeat.

Day 1: (workout A)
Squats (quad dominant)
Bench Press (horizontal push)
Bent Rows (horizontal pull)
Stiff Legged or Romanian Deadlifts (hip/ham dominant)
Seated DB overhead press (vertical push)
Close Grip Lat Pulldowns (vertical pull)

Day2: (workout B)
Deadlifts (hip/ham dominant)
WideGrip Lat Pulldowns(vertical pull)
Standing BB Overhead Press (vertical push)
Lunges (quad dominant)
DB rows (horizontal pull)
Incline Press (not TOO steep, bout 30 degrees or so) (Horizontal Push


Since you are kinduva newb, I want you doing 12-15 rep sets the first couple weeks with this program....once you are CERTAIN that form is flawless and stabilizers are up to the challenge of heavier weights...periodize in this manner


Undulating:
Week 1: 3x12
Week 2: 5x5
Week 3: 4x8
Unload

Or

Linear: Accumulation
Week 1: 3x12
Week 2: 4x8
Week 3: 5x5
Unload.

[HeaT]

damn, today i saw this girl on the stationary bike with a banging body just sweatin up a storm...the lights were reflecting off her wet body and it was just so damn sexy i want to fucking tackle her right there...

:looney:

im outi

Roberth

[MagnusMadness]

lol@ you guys posting my programs.

Those workouts are actually pretty challenging, especially on the higher volume/intensity weeks. You could actually drop the last two upper body movements if you wanted/needed. That's what I would do honestly....

Sorry, I'm learning too lmao.




As for the question about dieting first and then working out later or what...

You want to workout now...So you minimize muscle loss at the very least while dieting. Also, lifting weights is highly metabolic activity. Most people lose weight just by lifting weights. I see it all the time.

[Soldier Zero]

As for the question about dieting first and then working out later or what...

You want to workout now...So you minimize muscle loss at the very least while dieting. Also, lifting weights is highly metabolic activity. Most people lose weight just by lifting weights. I see it all the time.

Came across the supplements chapter in the Metabolism Advantage, what do you think of the greens (vegetable) supplements and fish oil capsules?

He talks about a decent chunk of fat being lost and lean body mass gained when using them.

[denjin]

damn, today i saw this girl on the stationary bike with a banging body just sweatin up a storm...the lights were reflecting off her wet body and it was just so damn sexy i want to fucking tackle her right there...

:looney:

im outi

Roberth

Hehe. For me, it's when I'm waiting at a red light or something. Then BAM, some girl rides up on a bike.

Good times.

[TheIlluminati]

lol@ you guys posting my programs.

-2nd workout that Soldier Zero posted



Magnus, just wanted to say this is basically what I've been doing, and I'm really enjoying it and experiencing results. A question, though-- what do you recommend if I want to lose fat while doing this workout? I was thinking cardio on off days or after the workout, shortening rest times in between sets, and of course reduce my calories and probably carbs.

[Pryde]

Pryde, those pictures are FUCKING RETARDED. NICE. Wow, man.

What else do you take, Nos and anything else?



HeaT, are you saying that you go LOWER than the pain point and you no longer feel pain? Hm...

For awhile, I was taking muscle milk, then I just stopped taking it, cuz I didn't think I needed it. Other then that, I just take NO2 on leg days and benching days.

[denjin]

For awhile, I was taking muscle milk, then I just stopped taking it, cuz I didn't think I needed it. Other then that, I just take NO2 on leg days and benching days.

NO2 without any powder? Interesting.

Almost everyone I know goes powder PLUS something as opposed to without. And not just the dogmatic guys either, even Magnus takes powder right?

Damn, where's romie and juicemonkey?

[MagnusMadness]

NO2 without any powder? Interesting.

Almost everyone I know goes powder PLUS something as opposed to without. And not just the dogmatic guys either, even Magnus takes powder right?

Damn, where's romie and juicemonkey?

protein powder is damn near a necessity IMO. Granted I have clients that don't drink protein shakes....but the ones that do are doing better.

You don't need them all day long...but Post Workout shakes have evolved over the past few years and the list of their benefits is a long one indeed.

Magnus, just wanted to say this is basically what I've been doing, and I'm really enjoying it and experiencing results. A question, though-- what do you recommend if I want to lose fat while doing this workout? I was thinking cardio on off days or after the workout, shortening rest times in between sets, and of course reduce my calories and probably carbs.

You can make the workouts more metabolic by shortening resting intervals, but don't get crazy...30seconds to a minute is good. I like solid cardio sessions either on off days or seperate from the workouts by a few hours....never do cardio right before or after IMO.

And yes....the diet needs to be in check or what you do in the gym doesn't really matter.

Came across the supplements chapter in the Metabolism Advantage, what do you think of the greens (vegetable) supplements and fish oil capsules?

He talks about a decent chunk of fat being lost and lean body mass gained when using them.

well it comes down to your diet. If you are so on point that you don't need to supplement your diet to get the necessary EFA's and so on...then no need for the extra. But for a lot of us that is easier said than done. I, for one, never eat fish...so fish oil caps are a good idea for me.

And Dr. Berardi is the nutrition man, not me. I don't know shit compared to him.

[Rokusho]

What are some good ways to properly stretch out your biceps and calf muscles? I thought I was doing it right but apparently I wasn't.

[Gain]

hey, can someone tell me about thermogenic fat burners? the pluses and minuses of thermogenics with and without stimulants.

thanks!

[Rhio2k]

Does it REALLY not matter when (morning or night) you lift weights?

[Soldier Zero]

Does it REALLY not matter when (morning or night) you lift weights?

Nothing serious, mostly preference.

[ssjbrydon]

What are some good ways to properly stretch out your biceps and calf muscles? I thought I was doing it right but apparently I wasn't.

just click on stretch to the right.

http://www.exrx.net/Lists/ExList/ArmWt.html#anchor1910082

http://www.exrx.net/Lists/ExList/CalfWt.html

[Soldier Zero]

just click on stretch to the right.

http://www.exrx.net/Lists/ExList/ArmWt.html#anchor1910082

http://www.exrx.net/Lists/ExList/CalfWt.html

Whoa, that site has so many sections to it. :looney:

[ssjbrydon]

Whoa, that site has so many sections to it. :looney:

yea, that website and another i have in my favorites give awesome descriptions for different muscles, exercises, stretches...etc. i'd be doing some stuff totally wrong if it wasnt for them

[Rokusho]

just click on stretch to the right.

http://www.exrx.net/Lists/ExList/ArmWt.html#anchor1910082

http://www.exrx.net/Lists/ExList/CalfWt.html

Thanks.

[MagnusMadness]

most people don't have overly tight biceps though lol. Can you extend ur arm?

[Rhio2k]

I've been eating white rice or a bagel after my workouts for years, and I wanna try something different: how good is instant ramen for a post-workout? I haven't eaten that stuff in nearly 2 decades. It has fat, and TONS of simple carbs, right?

[ducvader]

Here's my new routine - I think most of it is ok except maybe back. Suggestions please - thanks.

Sunday Chest/Bi -


Incline dumbells 2 warm up sets and 3 x 6-12
Flat Barbell - 3 x 6 x 12
Cable flies - 3 x 6-12
Wide Grip Dips - 3 x 6-12
Seated one arm dumbell curls 3 x 8-12
Seated Preacher Curls 3 x 8-12
Standing Cable Curls 3 x 8-12

Monday Rest - Cardio 45 minutes

Tuesday - Shoulders/Tris

Dumbell military press 2 warm up sets and 3 x 6-12
cable shoulder flies 3 x 6-12
straight bar chin lifts 3 x 6-12
shoulder shrugs - bar or dumbells 3 x 6-12
Skull crushers - 3 x 6-12
behind head one dumbell press 3 x 6-12
rope pull downs 3 x 6-12
one set of dips to end it

Wednes Legs/Calves

squats - 2 warm ups and 3 x 6-12
lunges - 3 x 6-12
leg extension - 3 x 6-12
stiff legged deadlifts - 3 x 6-12
seated hamstring curls - 3 x 6-12
calve raises - 3 x 25+

Thurs - Off / Cardio for 45 minutes

Friday Back -

Bent over barbell rows - 2 warm up sets and 3 x 6-12
Lat pull downs - 3 x 6-12
leaning on pad rows - 3 x 6-12
High seated machine rows - 3 x 6-12
seated rows - 3 x 6-12
lat pull downs behind neck - 2 x 6- 12

Satursday off / Cardio


I'm on a cutting phase where I'm going for fat burning via some cardio and dieting while minimizing my muscle loss via resistance training. I'm going to stick to this routine for when I clean bulk up too except I'm going to up the caloric intake.


Duc

Edit - 6-12 reps because the last set if I feel if the first two are moderate in heaviness I would increase the weight just a little and try to hit 8 but if I get 6 then thats ok too. that's my range for the last set only.

[Soldier Zero]

I'm on a cutting phase where I'm going for fat burning via some cardio and dieting while minimizing my muscle loss via resistance training. I'm going to stick to this routine for when I clean bulk up too except I'm going to up the caloric intake.


Duc

Eh, I'd bulk first then cut. That way, if you decide to cut again after the bulk, you're already set to do it and won't have be hung up about cutting a 2nd time.

[TehNewGuy]

I wonder if something is wrong with me. I went for a 20min run today, and within 2min of running my heart rate (measured by a Polar FS1 HR monitor) was up to like 175, and then during the last minute of the run, I busted into an all out sprint for 15 seconds, in which my heart rate shot up to 195, so I stopped considering that my supposed Max HR is 200 (I just turned 20 in August). Is this normal?

[HeaT]

Here's my new routine - I think most of it is ok except maybe back. Suggestions please - thanks.

Duc

i dont really understand the rep scheme...6-12...that is a huge gap...with 6 you are pushing strength training and 8-12 is hypertrophy...i mean are you doing like 1 set is hypertrophy then the next set is for strength???

im outi

Roberth

[ducvader]

Eh, I'd bulk first then cut. That way, if you decide to cut again after the bulk, you're already set to do it and won't have be hung up about cutting a 2nd time.

I was 223 lbs I think more than 25% body ( Not sure cause I never did body fat measuring until 3 weeks ago ) fat in october of last year. My wife saw me and didn't even know it was me cause I was so huge - anyway I'm now down to 193 lbs and 17% body fat and I'm going to keep on doing it until I reach a single digit percent body fat and then clean bulk up from there. I should be around 175 - 180 lbs for my goal.

i dont really understand the rep scheme...6-12...that is a huge gap...with 6 you are pushing strength training and 8-12 is hypertrophy...i mean are you doing like 1 set is hypertrophy then the next set is for strength???

im outi

Roberth


I usually do 8 -12 reps for each set and keep it that way. The 6 is just in case I feel I can do it I do that on my last set if my first two feels moderate to me then I bump up the weight and hit 6 on the last set. Some people recommend 6-10 and others 8-12. 8-12 for hypertrophy and at least 6 on the last set. I think heat you are right - now that I look at my records I've been doing 8-12 not 6-12.

Duc

[SEbastard]

I've been eating white rice or a bagel after my workouts for years, and I wanna try something different: how good is instant ramen for a post-workout? I haven't eaten that stuff in nearly 2 decades. It has fat, and TONS of simple carbs, right?

The fat has a high amount of trans fats, so I'd stay away from ramen for health reasons.

If you are talking right after working out, protein powder and dextrose is the way to go, then in another 45 minutes have a legit meal.

I usually have protein (maybe a egg omelet, some steak, a chicken breast or two, or a can of tuna) then for carbs, a yam, sweet potato, some wheat pasta, or steel cut oats.

If you really want noodles, Instead of ramen, I'd go for soba noodles, or some of those rice noodles they sell at the asian stores. Those cheapie ramen noodles are deep fried in transfats, plus the flavor pack is chock full of salt, msg, and other nasties.

[Rhio2k]

Oh, ok. Sorry, ramen...I must leave you forever. *Slow-motion walkaway from ramen aisle as Enya's "It's In The Rain" plays*

[SEbastard]

one of the brands of ramen I saw had no transfats. Once in a while I will eat that, it's still garbage, but every once in a while, gotta kill some ramen for old times sake, lol

[Soldier Zero]

I was wondering how grip width on different exercises overall affects everything.

For example, BB rows, hands positioned exactly in the middle compared to wider than shoulder grip. Same thing for BB curls or deadlifts, grabbing the center rather than going wider than your shoulder width.

[ducvader]

After another week I've lost 3.35lbs of fat and gain 0.84 lbs of muscle. Anyone else getting gains like this while cutting? Feels kind of weird to me - I went from 193 lbs to 190.5 lbs in a week .


Duc

[denjin]

I've been eating white rice or a bagel after my workouts for years, and I wanna try something different: how good is instant ramen for a post-workout? I haven't eaten that stuff in nearly 2 decades. It has fat, and TONS of simple carbs, right?

My understanding was that you take protein post workout, and carbs PRE workout.

"Big spaghetti dinner before the big game" type stuff. For some legitmate energy boost instead of sugar or something.

Hm, how do you guys feel about downing Red Bull prior to working out? (I don't by the way.)

[Rhio2k]

My understanding was that you take protein post workout, and carbs PRE workout.

"Big spaghetti dinner before the big game" type stuff. For some legitmate energy boost instead of sugar or something.

Hm, how do you guys feel about downing Red Bull prior to working out? (I don't by the way.)

I was always told complex carbs a half-hour before with 20 grams of protein, 5 grams of creatine, 3-5 grams of no2 and L-glutamate and after the workout you eat simple carbs, 40-50 grams of protein 5-6 grams of creatine, 3-5 grams of no2, L-glutamate and BC aminos.

[Soldier Zero]

My understanding was that you take protein post workout, and carbs PRE workout.

"Big spaghetti dinner before the big game" type stuff. For some legitmate energy boost instead of sugar or something.

Hm, how do you guys feel about downing Red Bull prior to working out? (I don't by the way.)

Starchy carbs post workout are good because your muscles are more receptive to burning them up for energy.

[MagnusMadness]

The carbs post workout are for driving insulin spikes.

[ssjbrydon]

Hm, how do you guys feel about downing Red Bull prior to working out? (I don't by the way.)




while im in school i usually workout very early and i have trouble getting energy so i sometimes down a red bull before i workout. ive read stuff saying u shouldnt take red bull before doing anything very physical but ive never had a problem.

[SEbastard]

My understanding was that you take protein post workout, and carbs PRE workout.

"Big spaghetti dinner before the big game" type stuff. For some legitmate energy boost instead of sugar or something.

Hm, how do you guys feel about downing Red Bull prior to working out? (I don't by the way.)

Preworkout I take a scoop of protein powder (25g's protein) with skim milk and a piece of fruit or two (just to work more fruit into my diet, instead of more empty sugars).

You need simple carbs post workout (eg dextrose) to create an insulin spike which gets your muscles refueled as fast as possible (and if you are taking your creatine at the same time, slams it into the muscles at a higher percentage of uptake)....Newer research says using dextrose and protein at the same time creates an even higher insulin spike. 50-100g dextrose 25-50g protein (depending on your weight, goals, etc).........if you are cutting, go 50g dextrose, 100g if you are bulking....though if you have enough mass, you will use all 100g at this point, to refuel even on a cut.

Then 45 minutes later, you eat a real mean, with protein and complex carbs to give your body fuel to rebuild its self. It's my last meal of the evening because of the time I workout, so I usually make an egg white omelette, have some steel cut oats, and a scoop of cottage cheese (casein protein coagulates in the stomach, therefore it digests slow, so it will last a good 6 hours while you sleep).

[SEbastard]

I was always told complex carbs a half-hour before with 20 grams of protein, 5 grams of creatine, 3-5 grams of no2 and L-glutamate and after the workout you eat simple carbs, 40-50 grams of protein 5-6 grams of creatine, 3-5 grams of no2, L-glutamate and BC aminos.

It's a solid stack.

I usually have complex carbs about 2.5 hours before my workout, then .5 hours before I start I take protein powder, and some fruit, for a simpler source for immediate energy. Don't really like to have a full meal lingering in my stomach while I work out though, for comfort reasons.

Everyones bodies respond differently though, so long as it's working for you.

off topic, where does everyone order their supps from?

Most bulk stuff I get at supplimentdirect, and protein powder we get in bulk from allthewhey. Their chocolate mint is fucking insanely good.

[Higher-Jin]

Hi i'm a newcomer to this thread. I was wondering if you guys can offer some advice since I'm pretty new to working out overall.

My current shoulder work out routine goes like this:

Bench press, 90 pounds, 5 reps each, 10 sets. (Trying to add 10 pounds at the end of each week)
Overhead press with two dumbells, 20 pounds on each arm, 10 reps each, 5 sets.

I know there's room for improvement, which is why I'd like you guy's advice.

I'm also taking whey protein shakes after my work outs now, I usually add a egg for extra protein and a banana for flavor. Is this a good substitute for a meal? I'm really trying to lose weight (especially in the gut area), so any advice for building a diet towards that goal?

Much obliged

- Jin

[Soldier Zero]

off topic, where does everyone order their supps from?

Most bulk stuff I get at supplimentdirect, and protein powder we get in bulk from allthewhey. Their chocolate mint is fucking insanely good.

Been ordering off prosource.net, service is nice IMO. If I order something Monday, I'll get it Wednesday or Thursday at latest.

[fishjie]

hello, quick question. do you guys work out when you're sick? i've got a sore throat right now. usually when i get sick it ruins my momentum and i stop working out for 2 - 3 weeks. if its just something minor like a cold, do you still go?

kthx

[Higher-Jin]

hello, quick question. do you guys work out when you're sick? i've got a sore throat right now. usually when i get sick it ruins my momentum and i stop working out for 2 - 3 weeks. if its just something minor like a cold, do you still go?

kthx

If it's a cold or sore throat I probably still would. If you got a headache or a fever though fuck no.

[SEbastard]

Hi i'm a newcomer to this thread. I was wondering if you guys can offer some advice since I'm pretty new to working out overall.

My current shoulder work out routine goes like this:

Bench press, 90 pounds, 5 reps each, 10 sets. (Trying to add 10 pounds at the end of each week)
Overhead press with two dumbells, 20 pounds on each arm, 10 reps each, 5 sets.

I know there's room for improvement, which is why I'd like you guy's advice.

I'm also taking whey protein shakes after my work outs now, I usually add a egg for extra protein and a banana for flavor. Is this a good substitute for a meal? I'm really trying to lose weight (especially in the gut area), so any advice for building a diet towards that goal?

Much obliged

- Jin

If you are trying to add mass, I'd go with a 5x5, if you can do 10 sets of 5 reps, you aren't using heavy enough weights. Matter of fact, if you aren't failing on the 5th set of five (doing 5x5's) you aren't using heavy enough weights. Do that for a month - 6 weeks, then do 3x10's, then switch back.

For your whey shake immediately after your workout, don't add an egg or fruit. Protein powder, water, and dextrose is all you want. The fat in the egg, and the fiber, etc, in the fruit is going to slow down the absorption of the whey protein, which is counterproductive. Whey is the preferred choice post workout because it gets into your system so fast.....adding stuff to it is only going to slow it down.

Bench press really isn't a shoulder exercise, per se, unless you are doing inclines. I'd recommend....

If you are splitting your routine (as not in a traditional 5x5 which is usually limited to 5-6 total exercises for the entire body, 3 times per week)

Barbell shoulder presses 5x5
Shrugs 5x5
Lateral raises 5x5
bent over lateral raises 5x5.

Lately we have been doing a 3 day split 6 days a week (full body worked out twice a week)

1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each......so it's bound to happen.

[SEbastard]

hello, quick question. do you guys work out when you're sick? i've got a sore throat right now. usually when i get sick it ruins my momentum and i stop working out for 2 - 3 weeks. if its just something minor like a cold, do you still go?

kthx

2-3 weeks is a bit of overkill.

If it is just a mild sore throat, or cough, etc, I usually power through it, but if it is a full blown flu or cold with fever, and the works. It's better to just take a week off. Even if you feel a bit better say day 5.........still take a full 7 days off.

I've had times when I went back, and felt fine, only to relapse into full sickness again because my system wasn't ready for it. Which meant I had to take even more time off than if I just rested up properly.

[MagnusMadness]

If you are trying to add mass, I'd go with a 5x5, if you can do 10 sets of 5 reps, you aren't using heavy enough weights. Matter of fact, if you aren't failing on the 5th set of five (doing 5x5's) you aren't using heavy enough weights. Do that for a month - 6 weeks, then do 3x10's, then switch back.

For your whey shake immediately after your workout, don't add an egg or fruit. Protein powder, water, and dextrose is all you want. The fat in the egg, and the fiber, etc, in the fruit is going to slow down the absorption of the whey protein, which is counterproductive. Whey is the preferred choice post workout because it gets into your system so fast.....adding stuff to it is only going to slow it down.

Bench press really isn't a shoulder exercise, per se, unless you are doing inclines. I'd recommend....

If you are splitting your routine (as not in a traditional 5x5 which is usually limited to 5-6 total exercises for the entire body, 3 times per week)

Barbell shoulder presses 5x5
Shrugs 5x5
Lateral raises 5x5
bent over lateral raises 5x5.

Lately we have been doing a 3 day split 6 days a week (full body worked out twice a week)

1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each......so it's bound to happen.

if you are looking for high frequency in ur program....just do fully body workouts 3x a week....working out 6 days a week is a bit much for anyone.



I wonder, have you seen any studies regarding the rate at which whey protein is absorbed when adding other compounds to the shake? I haven't but I always thought just like you....using only water postworkout and not milk...but my boss said that whey protein is whey protein and that the quality/type/blend of the protein itself is all that controls absorption rates. I tend to believe him in matters of nutrition....but if you have any links or studies on the matter I would be intrigued.

[SEbastard]

if you are looking for high frequency in ur program....just do fully body workouts 3x a week....working out 6 days a week is a bit much for anyone.

Yeah, I did full body 3x a week last strength cycle. Switching things up at the moment to this for a while. Seems to be spurring new growth, going to ride that for a bit.


I wonder, have you seen any studies regarding the rate at which whey protein is absorbed when adding other compounds to the shake? I haven't but I always thought just like you....using only water postworkout and not milk...but my boss said that whey protein is whey protein and that the quality/type/blend of the protein itself is all that controls absorption rates. I tend to believe him in matters of nutrition....but if you have any links or studies on the matter I would be intrigued.

Don't have any links to studies offhand, just stuff i have picked up out of magazines, books, and online articles, over the years.

Since Milk has casein in it though, and coagulates in the stomach, it would stand to reason that it would slow down the absorption rate of the whey protein in it as well. The same effect as if you eat some protein and fat with a simple carb, it slows down the insulin release in your blood as opposed to the simple carb alone.

What I still find perplexing though is as far as post workout nutrition goes whey+Dextrose increases insulin to a greater degree than Dextrose alone......which doesn't make much sense, unless the speed of which the whey gets into the bloodstream has a cumulative effect.

For every study out there supporting one theory, there will be another opposing it, gets kinda rough.

Biggest problem I see is all the kids around taking loads of supplements when their diet isn't in order. That's job one. It's called a supp for a reason :)

[Higher-Jin]

If you are trying to add mass, I'd go with a 5x5, if you can do 10 sets of 5 reps, you aren't using heavy enough weights. Matter of fact, if you aren't failing on the 5th set of five (doing 5x5's) you aren't using heavy enough weights. Do that for a month - 6 weeks, then do 3x10's, then switch back.

For your whey shake immediately after your workout, don't add an egg or fruit. Protein powder, water, and dextrose is all you want. The fat in the egg, and the fiber, etc, in the fruit is going to slow down the absorption of the whey protein, which is counterproductive. Whey is the preferred choice post workout because it gets into your system so fast.....adding stuff to it is only going to slow it down.

Bench press really isn't a shoulder exercise, per se, unless you are doing inclines. I'd recommend....

If you are splitting your routine (as not in a traditional 5x5 which is usually limited to 5-6 total exercises for the entire body, 3 times per week)

Barbell shoulder presses 5x5
Shrugs 5x5
Lateral raises 5x5
bent over lateral raises 5x5.

Lately we have been doing a 3 day split 6 days a week (full body worked out twice a week)

1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each......so it's bound to happen.

I appreciate the help. Good advice is hard to find. I'll try working in your way now. Right now I actually work out every day, but work out different things each day.

Day 1 is the routine I already told you, but I'm going to try to change it.

Day 2 is squats and curls. (5 sets of 10 reps Curls, 5x10 Hammer Curls, 50 straight Heavy Squats)

I just go back and forth between the two work outs everyday, since I'm still trying to find more solid routines. I suspect I should probably add more weight to my curls on day 2 however. (I'm using only 25 pounds on each curl, and 40 pounds on the heavy squats)

I don't really understand what you mean by doing a 3 day split 6 days a week. I'm not overly familiar with the lingo. However I know I'm not supposed to over train so I'd really appreciate if you explain what you meant by that. Thanks again for all the help.

- Jin

edit: I'm sorry for pestering again, but what exactly did you mean by:

"1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each......so it's bound to happen."

Is that for benching? Should I use lower weights for the first two sets then do the 5 sets of 5 with heavier weights?

[MagnusMadness]

I appreciate the help. Good advice is hard to find. I'll try working in your way now. Right now I actually work out every day, but work out different things each day.

Day 1 is the routine I already told you, but I'm going to try to change it.

Day 2 is squats and curls. (5 sets of 10 reps Curls, 5x10 Hammer Curls, 50 straight Heavy Squats)

I just go back and forth between the two work outs everyday, since I'm still trying to find more solid routines. I suspect I should probably add more weight to my curls on day 2 however. (I'm using only 25 pounds on each curl, and 40 pounds on the heavy squats)

I don't really understand what you mean by doing a 3 day split 6 days a week. I'm not overly familiar with the lingo. However I know I'm not supposed to over train so I'd really appreciate if you explain what you meant by that. Thanks again for all the help.

- Jin

edit: I'm sorry for pestering again, but what exactly did you mean by:

"1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each......so it's bound to happen."

Is that for benching? Should I use lower weights for the first two sets then do the 5 sets of 5 with heavier weights?

About warm up sets

Warming up isn't limited to walking on a treadmill, or doing 1 or 2 light sets before lifting heavy. You should have a thorough warm up regimen that not only brings your core temperature up, but also takes you through specific movements, preparing the body for exactly what it's about to do. This not only goes towards injury prevention but also improves performance, if not significantly.

The more weight you are moving or attempting to move in a given exercise, the more warm up sets should be performed...the best rule of thumb I've read of is the 50lb rule...

Say you are attempting a 300lb squat...your SPECIFIC warm up would be:

the Bar: x5
95x4
135x3
185x2
235x1
285x1
300x whatever.

But don't forget the dynamic part of the warm up...which might involve stretching ur REALLY tight areas, foam rolling, and perhaps some type of core activation and shoulder stability circuits, and maybe even a plyometric protocol.

[ssjbrydon]

hey i have a question about deadlifts, well stiff leg deadlifts. do they hit the back as effective or close to as effective as a standard deadlift? i want to get the most out of my back and hamstrings while not having to do 2 different types of deadlifts.

[Soldier Zero]

http://www.bodybuilding.com/fun/alwyn3.htm

Program Alwyn Cosgrove wrote that I came across.

[Red-Impact]

Ok so while I was living at my grandma's I stopped going to the gym and eating lots of fast food (seeing as how fast food would be a healthier choice...yeah her food was THAT bad)..this lasted for three months. My face got covered with acne, I gained fat, lost lots of muscle mass, etc.

I moved back in with my parents and my face has gotten cleaner, I'm eating healthier, etc. HOWEVER MY MIDSECTION IS DESTROYED:sad: ..I look out of proportion:sad:

I want to lose this midsection FAST, I feel like shit because I look so out of proportion. What would be the quickest way? and would buying one of those belts they advetize on TV work?

[improve]

Fuck lifting weights... BREAKDANCE

[Soldier Zero]

Ok so while I was living at my grandma's I stopped going to the gym and eating lots of fast food (seeing as how fast food would be a healthier choice...yeah her food was THAT bad)..this lasted for three months. My face got covered with acne, I gained fat, lost lots of muscle mass, etc.

I moved back in with my parents and my face has gotten cleaner, I'm eating healthier, etc. HOWEVER MY MIDSECTION IS DESTROYED:sad: ..I look out of proportion:sad:

I want to lose this midsection FAST, I feel like shit because I look so out of proportion. What would be the quickest way? and would buying one of those belts they advetize on TV work?

Clean eating mostly with cardio/weight lifting, make sure you eat every 3 hours a high protein meal with veggies and try to consume little fats and carbs.

It's brief, but can help you get started.

[HeaT]

hey i have a question about deadlifts, well stiff leg deadlifts. do they hit the back as effective or close to as effective as a standard deadlift? i want to get the most out of my back and hamstrings while not having to do 2 different types of deadlifts.


do romanian deadlifts, after i started them it seems to hit your lower back better than stifflegged while still hitting your hamstrings hard...just IMO...

where can i buy a good priced dip belt from???

thanks!

im outi

Roberth

[Red-Impact]

Clean eating mostly with cardio/weight lifting, make sure you eat every 3 hours a high protein meal with veggies and try to consume little fats and carbs.

It's brief, but can help you get started.
Hm perhaps I worded it wrong.lots of protein to lose big hips?:confused:

my gut isn't THAT big..but my hips got huge!...you sure 3 protein meals would work? *srry if I'm being too much of a skeptic but I really need to get rid of these female hips*

[Raziel321]

Hm perhaps I worded it wrong.lots of protein to lose big hips?:confused:

my gut isn't THAT big..but my hips got huge!...you sure 3 protein meals would work? *srry if I'm being too much of a skeptic but I really need to get rid of these female hips*


dont eat a high protein meal ever again in ur life (that is until your gut is gone)

why?

ur slowing down your metabolism, eating small meals consistently throughout the day is the ticket, it is almost like training your metabolism to be faster. this way your metabolism is constantly working but not stressing itself.

it will take awhile for your metabolism to be finetuned to where ur taking 1-3 shits a day(solid, not diarrhea). when ur at that point, u will know you are on the right track. if ur taking any more shits than that a day, ur either in really REALLY good shape, or u have a abnormally FAST metabolism in which ur body absorbs little nutrients and just throws the rest into the crapper.

[Chaos]

dont eat a high protein meal ever again in ur life (that is until your gut is gone)

why?

ur slowing down your metabolism, eating small meals consistently throughout the day is the ticket, it is almost like training your metabolism to be faster. this way your metabolism is constantly working but not stressing itself.

it will take awhile for your metabolism to be finetuned to where ur taking 1-3 shits a day(solid, not diarrhea). when ur at that point, u will know you are on the right track. if ur taking any more shits than that a day, ur either in really REALLY good shape, or u have a abnormally FAST metabolism in which ur body absorbs little nutrients and just throws the rest into the crapper.

What amazingly unscientific and randomly poor information. If he/she (??) eats 3 high protein meals a day and stays under caloric maintanence calories then weight will come off. 5 or 6 smaller meals would be better but in specific weight loss cases where you are not trying to maximize nitrogen balance and hence muscle wasting then not so much.

[ducvader]

If you eat 3 meals a day instead of 5 to 6 meals a day you are robbing yourself of 45 to 60% of the results you would be getting eating 5 - 6 meals a day. If you don't mind taking 10 months to get somewhere compare to 4 - 5 months then by all means eat 3 meals a day. Read the book Burn the fat feed the muscle by tom venuto. He's the real deal - no lies. I'm so glad I went through that book - I'm sure others went through it too.

Duc

[MagnusMadness]

What amazingly unscientific and randomly poor information. If he/she (??) eats 3 high protein meals a day and stays under caloric maintanence calories then weight will come off. 5 or 6 smaller meals would be better but in specific weight loss cases where you are not trying to maximize nitrogen balance and hence muscle wasting then not so much.

agreed....





Also don't forget the thermal effects of feeding and the high thermogenic value protein has. Your body burns more calories from protein during digestion than other macronutrients, thus creating a greater energy flux, thus boosting metabolism...

Hormones and distinct physiological differences aside, I think a lack of dietary protein is one serious reason women have a harder time loosing weight than men. If I mention to a women to be eating at least a hundred grams of protein a day (that seems conservative to me, hell) they are like "whaaat?? I'll be eating all day!!

[Debaser]

What do you recommend for high protein snacks?

[MagnusMadness]

What do you recommend for high protein snacks?

cottage cheese, nuts (protein and good fats), a piece of meat....a protein shake..there are lots more..

[denjin]

cottage cheese, nuts (protein and good fats), a piece of meat....a protein shake..there are lots more..

I am not too familiar with cottage cheese. When you say that, do you mean grab a spoon and eat two spoonfuls?

Also, 'as a snack' means that you eat the cheese and drink some water or something right? You don't mean, add cottage cheese to the foods you're eating?




By the way, for the people without a high metabolism. This is one of those be careful what you wish for type things. It SUCKS. I'll finish a meal and be hungry in about 20 minutes.

It makes 5 hour shifts or going out a PAIN.

[Gain]

try to find a deli that prepares and sells their own fresh turkey and chicken and load up on those for snacks... it costs a little more, but it's worth it... some nights, on my way home from work, i'll stop by a sushi bar and order a few pieces of sashimi... NOT sushi rolls and DEFINITELY not california rolls, since those are pretty much like eating candy... sashimi, whihc is the fish w/o the rice, is packed with proteins and good fats and 3-4 pieces will satisfy you until dinner...

another thing i might do is make a spinach omlette with three egg white for a snack before dinner... quick n easy....

~

the hardest snack is between breakfast and lunch because i don't have as many options since i am at work... i'll usually pack a few slices of fresh turkey or chicken, but that gets old... other than that i usually eat a protein bar... i need something better that i can eat at my desk :/

[HeaT]

anyone know where i can pick up good priced Dip Belt?

cottage cheese is pretty bomb for a snack, this is easy to do at work as well...

things i have had for snacks...

cottage cheese
penuts
protein bar
protein shake
half a tuna sandwich
bannana
half a bananna and half the normal serving of cottage cheese i would normally have if i just ate it by itself...
yogurt
toasted pita

on the pita thing, this is amazing, i found this pita brand and the nutritious facts are rediculous...for 1 pita, its 90 calories, 8g fiber, and 10 grams of protein, that is pretty banging if you ask me...

im outi

Roberth

[Gain]

^^
wow, that is good, what brand of pita is that?

~

i forgot tuna!! i don't eat it as much as before, but because i don't like mayo (you shouldn't be eating it anyways) i mix it with black olives, celary and this DIY low cal italian dressing... add that with heat's pita and you can have a pretty good high protein snack right thurr...

[PBalla]

HeaT - is it expensive?

question, is it best to go one day lift then one day cardio, or cardio and lift on same day?

if cardio and lift on same day? do you do cardio before or after? I've heard so many answers!

[Soldier Zero]

Hm perhaps I worded it wrong.lots of protein to lose big hips?:confused:

my gut isn't THAT big..but my hips got huge!...you sure 3 protein meals would work? *srry if I'm being too much of a skeptic but I really need to get rid of these female hips*

Didn't say only 3 proteins meals at all.

I said eat every 3 hours. Magnus mentioned thermic effect of eating, that's energy you use to chew, swallow, digest, ect. all your food. He also talked about the protein, that's why every meal should be high protein, usually meats or something. Anything in high amounts isn't good, so to balance high protein, have a good serving of veggies with each meal.

[Chaos]

The problem is that you people aren't differentiating between those who want to lose weight and those who WANT to lose weight, you dig? Certainly 5-6 meals is greatly preferable and most useful in those wanting to minimize muscle loss but you must put in place proper nutritional mindframe and take baby steps. Taking an average person and immediately telling them to completely change not only everything they eat (actual foods they intake) and portions but also timing is frequently overkill. This is why so many people just quit. You have to start with an education of proper eating before you worry about meal frequency. When someone doesn't understand ANYTHING about nutrition and is preprogrammed from 20 years of socitety/habits you have to take things in steps.

Magnus you are absolutely right about that playing a part in womens weight problems. The main reason women have a difficult time losing weight is that 95% of females in the US have HORRIBLE eating habits. Women frequently eat almost nothing, but what they do eat is terrible on several reasons. It is typically calorie dense and nutrient empty (IE most women eat almost exclusively carbs). It is so little that they have succeeded over the course of time in drastically lowering what would be there normal resting metabolism (this is why crash diets always result in rebound). And finally it is so devoid of protein, and their daily lives are so devoid of activity that they have very little muscle mass to help them burn resting calories. When introduced to a proper diet women always are amazed that they can eat so much MORE and lose weight.

[HeaT]

the pita brand is called "Flatout"...the "light" version...its not expensive like 4$ for one bag which has 6 pitas...

i never understood what is difficult about losing weight, honesly, you dont need to know JACK SHIT im tired of people acting stupid, this is a vent by the way, if you want to lose weight...eat less seriously thats it, eat less, you dont need any fucking scientific research any knowledge of how much calories shit has or if this has more fat then that, just eat less...instead of eating a whole quart of ice cream in one sitting eat half of it...really if you start eating less of what you are already eating you will lose weight, and no one better even try to counter this shit with research and papers, cause i WILL steal your money...

ill tell you what it really is, its not that they dont know how to lose weight, its that they dont know how to motivate themselves to do it, mental toughness...lazy ness, taste too good..."i cant have just one of these"...................................then eat 2 drop kicks from me bitch...this shit aint 5th grade "i cant just have one bowl of ice cream mommy, it tastes so good"...................................suck my dick for 4 hours straight, it will keep you from constantly stuffing your face for a 4 hour period of time during your day...

i have actually heard people say shit like this...

sorry this drives me insane...i went balistic...

im outi

Roberth

[ducvader]

The problem is that you people aren't differentiating between those who want to lose weight and those who WANT to lose weight, you dig? Certainly 5-6 meals is greatly preferable and most useful in those wanting to minimize muscle loss but you must put in place proper nutritional mindframe and take baby steps. Taking an average person and immediately telling them to completely change not only everything they eat (actual foods they intake) and portions but also timing is frequently overkill. This is why so many people just quit. You have to start with an education of proper eating before you worry about meal frequency. When someone doesn't understand ANYTHING about nutrition and is preprogrammed from 20 years of socitety/habits you have to take things in steps.

Magnus you are absolutely right about that playing a part in womens weight problems. The main reason women have a difficult time losing weight is that 95% of females in the US have HORRIBLE eating habits. Women frequently eat almost nothing, but what they do eat is terrible on several reasons. It is typically calorie dense and nutrient empty (IE most women eat almost exclusively carbs). It is so little that they have succeeded over the course of time in drastically lowering what would be there normal resting metabolism (this is why crash diets always result in rebound). And finally it is so devoid of protein, and their daily lives are so devoid of activity that they have very little muscle mass to help them burn resting calories. When introduced to a proper diet women always are amazed that they can eat so much MORE and lose weight.


Read the book " Burn the fat, feed the muscle " by tom venuto guys. The first chapter is about setting goals - once you do that and you make yourself commit it will be easier to stick to something new as you gradually learn what to change in your eating habits as well and your working out habits. TRUST ME on this lol - I read it and I'm loving the knowledge it has given me. Anyone else here read it? Vouch for the book will ya?

Duc

[SEbastard]

I appreciate the help. Good advice is hard to find. I'll try working in your way now. Right now I actually work out every day, but work out different things each day.

Day 1 is the routine I already told you, but I'm going to try to change it.

Day 2 is squats and curls. (5 sets of 10 reps Curls, 5x10 Hammer Curls, 50 straight Heavy Squats)

I just go back and forth between the two work outs everyday, since I'm still trying to find more solid routines. I suspect I should probably add more weight to my curls on day 2 however. (I'm using only 25 pounds on each curl, and 40 pounds on the heavy squats)

I don't really understand what you mean by doing a 3 day split 6 days a week. I'm not overly familiar with the lingo. However I know I'm not supposed to over train so I'd really appreciate if you explain what you meant by that. Thanks again for all the help.

- Jin

edit: I'm sorry for pestering again, but what exactly did you mean by:

"1 set of 15 (warm up set) 1 set of 10 (warm up set) then 5 sets of 5. Been working well, and nobody has felt overtrained yet, though we are pushing 32 years old each......so it's bound to happen."

Is that for benching? Should I use lower weights for the first two sets then do the 5 sets of 5 with heavier weights?

the 3 day split 6 days a week, I meant

sunday I do back/biceps
monday I do legs
tuesday chest/shoulders/triceps
wednesday same as sunday
thursday same as monday
friday same as tuesday
saturday off.

so the entire body is worked twice a week, taking a 3 day split, twice in a row.

For the warm up sets we are doing
15x1 at 65% of the weight we will be doing the 5x5's at
10x1 at 80% of the weight we will be doing the 5x5's at
then
5x5 at 100% weight.
That's for all exercises.

It's a lot of days a week to workout though. If you are trying it, gauge how you feel, and how your body responds. Everyone is built different, respond differently, and other factors like your eating, and supp usage will affect how quickly you recover (also your age).

As far as what others have said about overall warming up, take a look at their advice. I strictly warm up with pyramiding up weights, so I can't really comment there.

[SEbastard]

hey i have a question about deadlifts, well stiff leg deadlifts. do they hit the back as effective or close to as effective as a standard deadlift? i want to get the most out of my back and hamstrings while not having to do 2 different types of deadlifts.

I do stiff legged deadlifts, they don't hit the lower back like standard deads do, but since other exercises like squats, shoulder presses (to keep yourself stable) etc, tend to also work the lower back, I don't add in a specific exercise for them.

When I was doing standard deads, and squats, it was overworking my lower back, so I went to stiff legged........if you have no lower back probs though, regular deadlifts are probably the most effective full body exercise there is, up there with squats.

[SEbastard]

What do you recommend for high protein snacks?

I boil up a few chicken breasts, keep them in the fridge, cut in squares, so if I just need a snack I can down a few of them when I am near the fridge.

Other than that

can of tuna
beef jerky (unless you are watching your sodium intake)
protein powder
raw almonds
pork loin (people tend to forget some cuts of pork are about as low fat as a chicken breast)
cottage cheese
lean steak

Pretty much anything, though it depends on your definition of a snack. I tend to get 30-50g protein at each meal, even "snacks"....so, depends a lot on your goals.

[FragMasterGen]

how many grams of protien u lose from bussin a nut?

and i buss big homie. fuck shootin blanks NUKKA

[SEbastard]

how many grams of protien u lose from bussin a nut?

and i buss big homie. fuck shootin blanks NUKKA

5-7g

[FragMasterGen]

5-7g

lol thanks dude

is there anything u dont know about building muscle?

[coco_j]

Oh shit... so jacking = bad? :(

[Red-Impact]

Ok so apprantly I was wrong and a girl told me what I needed (I don't even know how to name body parts:confused: )

Apperantly it's my waist that needs the trim..my hips are just fine. So should I follow the same plan as the hip-reduction plan?

[Soldier Zero]

Ok so apprantly I was wrong and a girl told me what I needed (I don't even know how to name body parts:confused: )

Apperantly it's my waist that needs the trim..my hips are just fine. So should I follow the same plan as the hip-reduction plan?

You can never target one specific part of your body to reduce fat. Ever seen a guy with washboard abs and saggy man boobs?

[HeaT]

so how long does it take after you stop working out to start losing strength and then how long for losing muscle...

i remember reading something about 2-3 weeks with either strength lose first or muscle lose first, i forgot which one...maybe yall know...

oh and its official i finally got sick after like a fucking year of not getting sick...i got fucking strep throat, wtf is that shit, someone gave that shit too me not sure who...and im not sure how long i am out...this week is my unloading week anyway so that is good...im supposed to start my heavy week on saturday but im going to push it to sunday and just relax untill then...i just got a soar throat and nothing else so hopefully the policilan does its work quickly...

im outi

Roberth

[Red-Impact]

You can never target one specific part of your body to reduce fat. Ever seen a guy with washboard abs and saggy man boobs?

ok...

so what do you recommend I do? I can't stand this waist makes me look bad :sad:

[HeaT]

ok...

so what do you recommend I do? I can't stand this waist makes me look bad :sad:

decrease your calorie intake, and start doing cardio activities aka running, biking 3-4 times a week...you can also split your meals and eat more frequently 5 times a day...

another secret is, stop drinking ANYTHING that isnt water...only drink water...

oh i read something that professional cyclists, in an event they burn 10,000 calories...that is some crazy ass shit...what is that 3-4 lbs? crazy shit...

im outi

Roberth

[Soldier Zero]

ok...

so what do you recommend I do? I can't stand this waist makes me look bad :sad:

I posted some things to do before.

[Kix]

Has anyone found Whey Protein to be a good product?

[MagnusMadness]

The problem is that you people aren't differentiating between those who want to lose weight and those who WANT to lose weight, you dig? Certainly 5-6 meals is greatly preferable and most useful in those wanting to minimize muscle loss but you must put in place proper nutritional mindframe and take baby steps. Taking an average person and immediately telling them to completely change not only everything they eat (actual foods they intake) and portions but also timing is frequently overkill. This is why so many people just quit. You have to start with an education of proper eating before you worry about meal frequency. When someone doesn't understand ANYTHING about nutrition and is preprogrammed from 20 years of socitety/habits you have to take things in steps.

Magnus you are absolutely right about that playing a part in womens weight problems. The main reason women have a difficult time losing weight is that 95% of females in the US have HORRIBLE eating habits. Women frequently eat almost nothing, but what they do eat is terrible on several reasons. It is typically calorie dense and nutrient empty (IE most women eat almost exclusively carbs). It is so little that they have succeeded over the course of time in drastically lowering what would be there normal resting metabolism (this is why crash diets always result in rebound). And finally it is so devoid of protein, and their daily lives are so devoid of activity that they have very little muscle mass to help them burn resting calories. When introduced to a proper diet women always are amazed that they can eat so much MORE and lose weight.

The easiest way to make frequent meals seem easy is a couple snacks. Everybody snacks for real. So we tell em eat ur 3 meals and a couple healthy snacks and boom, ur well on ur way. For someone just trying to lose weight, it's perfect. 5-6 whole meals a day is a lot and tough for most people, but only us that are most concerned with muscle building/preserving ACTUALLY need this strict of an approach.

Women eat so shitty it's funny. I have a client right now who just shrugs me off when I tell her she's not eating enough. Today she ate a pack of oreos and a banana. I'm really worried about her. I think she's killing herself. She does this everyday, and my boss is a total douche. I tried to get him to back me up and he said NOTHING.

[Soldier Zero]

Women eat so shitty it's funny. I have a client right now who just shrugs me off when I tell her she's not eating enough. Today she ate a pack of oreos and a banana. I'm really worried about her. I think she's killing herself. She does this everyday, and my boss is a total douche. I tried to get him to back me up and he said NOTHING.

Dude, if I were in your shoes, I'd stop training her. If she doesn't listen, it's a waste of time.

Some people are way too narrow-minded. :rolleyes:

[UnholyKnight]

Dude, if I were in your shoes, I'd stop training her. If she doesn't listen, it's a waste of time.

Some people are way too narrow-minded. :rolleyes:

Its a client, so I'm assuming he is paid to help her.

The good thing? Maybe she is also dumb financially, and keeps forking over money.

Does anyone have any before/after pictures? Maybe I have missed past ones? Like where someone comes to the thread before working out, takes advice, eats right and works out, then comes back?

[Soldier Zero]

Its a client, so I'm assuming he is paid to help her.

Yeah, I figured.

[PBalla]

question, is it best to go one day lift then one day cardio, or cardio and lift on same day?

if cardio and lift on same day? do you do cardio before or after? I've heard so many answers!

neone? :sad:

[ssjbrydon]

neone? :sad:



i once faced this question. i used to do 20 mins of treadmill before i worked out and i found i was wasting WAY to much energy on cardio when it could be used to lift more. what ive done was cut cardio to off days, but i still do 5 mins before and after every workout.

[Ajil]

Many do 5 minutes or so of cardio to warm up, then lift. If your doing cardio for weight loss then you should do it after your lifting. Split sessions would be preferable (IE lift in AM, cardio in PM) but I'm assuming that access to equipment makes that a problem. You don't want to do cardio first for several reasons but the chief one is exhausting energy supplies available to put optimum effort into lifting. Of course you shouldn't be absolutely balls out lifting if your in a serious caloric defficiency stage anyway if you want to maintain every last ounce of muscle (contest preparation for example) unless you've got chemical assistance.

[b1gazn]

neone? :sad:

Its best to do cardio either in the morning on an empty stomach or after a workout. I usually try to keep them
on a diff
erent day o
r after
a work
out
.

[PBalla]

tyty!

[MagnusMadness]

Many do 5 minutes or so of cardio to warm up, then lift. If your doing cardio for weight loss then you should do it after your lifting. Split sessions would be preferable (IE lift in AM, cardio in PM) but I'm assuming that access to equipment makes that a problem. You don't want to do cardio first for several reasons but the chief one is exhausting energy supplies available to put optimum effort into lifting. Of course you shouldn't be absolutely balls out lifting if your in a serious caloric defficiency stage anyway if you want to maintain every last ounce of muscle (contest preparation for example) unless you've got chemical assistance.

I'm assuming this is chaos replying on rosh's computer? lol..

[Mr. Bastos]

Its best to do cardio either in the morning on an empty stomach
.

ok, but is it really better to work out on an empty stomach? cuz I've been wondering whether I should eat stuff before or after a morning workout.

[b1gazn]

ok, but is it really better to work out on an empty stomach? cuz I've been wondering whether I should eat stuff before or after a morning workout.

Yes it is. It has been mentioned a couple of times in this thread, or atleast in a article posted in this thread.

[MagnusMadness]

Yes it is. It has been mentioned a couple of times in this thread, or atleast in a article posted in this thread.

let's be more specific. Cuz you are going to be pretty weak if you haven't eaten and attempt a heavy workout.

Time your meals. I wouldn't want to do heavy squats with a stomach full of greasy food, but I wouldn't want to do ANYTHING without having eaten that day or at the worst an hour or two before attempting the workout.

And you don't burn more fat if you workout/do cardio on an empty stomach. I've heard that urban myth but don't see how that could possibly be with my own limited knowledge of how the body works.

[Da_Kicks_87]

Hi guys i am look for advice in weight gaining. I'm a pretty slim guy. My body doesn't seem to gain weight qucikly. I current weight 120 pounds and am hoping to reach a goal of 140. What food should i be eating? Does weight training expand my frame size?

[Soldier Zero]

Hi guys i am look for advice in weight gaining. I'm a pretty slim guy. My body doesn't seem to gain weight qucikly. I current weight 120 pounds and am hoping to reach a goal of 140. What food should i be eating? Does weight training expand my frame size?

Do you want muscle? Or just want that number 140 even if it's fat on you?

Weight training adds to your frame making it look more structuralized, well at least for me that's what it did.

[Pat the Great]

hey guys, i was wondering if anyone had read this '5x5' workout - i guess this is called the 'bill stare 5x5 primer'. i've been doing the workout magnus has posted for about 4 months now, periodized and everything, but i saw this thrown around the sherdog forums, and since i'm lifting to build strength for MMA/bjj, i figured that it might be worth trying out.

http://www.eclipsegym.com/forums/viewtopic.php?t=57

thoughts?

[denjin]

Yo, Pat.

http://www.alwyncosgrove.com/MetabolicPower.html

Today she ate a pack of oreos and a banana. I'm really worried about her.

You know, I know someone like that.

And I'm guessing everyone else on these forums does, too.

Sadness.

Does anyone have any before/after pictures? Maybe I have missed past ones? Like where someone comes to the thread before working out, takes advice, eats right and works out, then comes back?

To the best of my knowledge, no.

There's a pic of a guy that is two years old and another that's newer.

But I'm not sure if he attributes it to this thread.

[MagnusMadness]

hey guys, i was wondering if anyone had read this '5x5' workout - i guess this is called the 'bill stare 5x5 primer'. i've been doing the workout magnus has posted for about 4 months now, periodized and everything, but i saw this thrown around the sherdog forums, and since i'm lifting to build strength for MMA/bjj, i figured that it might be worth trying out.

http://www.eclipsegym.com/forums/viewtopic.php?t=57

thoughts?

none of my programs are really geared towards functional strength, like you need. They are more for hypertrophy really, and the little programs I write are pretty basic stuff, nothing like the bill starr 5x5, which is supposedly phenominal.

[Pat the Great]

wow, thanks guys.

[HeaT]

none of my programs are really geared towards functional strength, like you need. They are more for hypertrophy really, and the little programs I write are pretty basic stuff, nothing like the bill starr 5x5, which is supposedly phenominal.

what is bill starrs 5x5? like do you know the program???

im outi

Roberth

[MagnusMadness]

what is bill starrs 5x5? like do you know the program???

im outi

Roberth

I've seen bits and pieces....it is complicated and intense.

[Soldier Zero]

what is bill starrs 5x5? like do you know the program???

im outi

Roberth

The link posted with it has a lot detail (really long) if you want to give it a read. I've never tried, read a few times on bodybuilding.com forums that people like it.

[donaldducktm]

Hey guys, I've been wondering if you guys can help me LOSE WEIGHT and BE STRONG/CUT at the same time.

Here's my routine:
1. bench
2. curl
3. work on triceps
4. play basketball for 2-3 hours

when i look at my weight, it's been and down every time i scale myself. what am i doing wrong?

My weight is 165 (last time i checked today) and i want to lose 7-8 lbs in the next month, although i'm in no rush. i'm also 5'8'' if that helps any.

[SEbastard]

lol thanks dude

is there anything u dont know about building muscle?

lol, I was just dicking around.

Though I had seen that asked in some shitty magazine at the dentists office that it had 5-7g of protein, some dumb chick was asking if it was atkins friendly or some such bull shit. Not sure how much protein it takes to create that 5-7g though, lol.

[SEbastard]

what is bill starrs 5x5? like do you know the program???

im outi

Roberth
http://forum.bodybuilding.com/showthread.php?t=750551&highlight=5x5
read this thread, and all the advice, and links going to more articles. Has all the information you could ever need, and then some.

[SEbastard]

Has anyone found Whey Protein to be a good product?

Yeah, for sure it should be a staple for you pre/post workout.

Just so long as you have your diet in order as well, it isn't magic :)

That would be the 1st supp I would recommend to anyone, 2nd being creatine/dextrose.

[$|-|U(V)AYeL]

Hmm.. What up gang? Shu reporting back.. Montreal was a fucking blast... I put on some fat.. my buddies mom made the best brownies and i couldn't help it.. went all out.. Either way.. TIESTO WAS SIIIIiiiiiiiiiiiCK!!

Magnus: What up bro, how were your holidays? I think you should take that client of yours to a psychiatrist dude.. oreo and a banana? OR a better idea would be to tell her to drink milk because calcium helps you lose weight.. (which is true..) and liquid calories will make it easier for her to down.

Now to work out related stuff:

I'm back at 170 14% fat it seems.

Now the plan is:
Eat a fucking shit load, Lift a fucking shit load.

I'm doing a 'clean' bulk, I don't care if i gain a little fat.. I want fucking muscle. I'm going to chow down everything [healthy] in sight.

Way i look at it is.. i've been overanalyzing shit wayyyy too much. i'm a fucking beginner still. not been a year of consistent training.. I can just eat a shit load and lift a shit load and gain mass easily.. so that's what i plan on doing... next time I post I want to be 10 lbs heavier... later guys.

Eat big, lift big.

-Shu

[Chaos]

Finally someone sees thru all the pseudo-scientific bullshit thats out there about nutrition and training (most of it provided by *gasp* SUPPLEMENT companies) and realizes its about eating and training.

[SEbastard]

For sure. #1 thing is to get your diet in order. Then work on everything else later.

[HeaT]

i havent worked out for a week cause i have been sick with strep and it is driving me crazy...this sunday it starts again...I CANT WAIT!!! im like counting down the days lol...

im outi

Roberth

[denjin]

Finally someone sees thru all the pseudo-scientific bullshit thats out there about nutrition and training (most of it provided by *gasp* SUPPLEMENT companies) and realizes its about eating and training.

Interesting.

The more and more I think about it though, I probably don't eat enough.

I mean, the fact that I look at what Magnus eats and then freak out probably means that I am not eating enough.

[TehNewGuy]

I signed up for a membership at Bally's and signed on with a personal trainer for $90 (4 sessions). I told him upfront that I was going to cancel my membership after the first month because they want to lock me into a 3 year contract and I'm not too comfortable with that when I have a gym at school. Soooooooooo, I'm kinda pumped!

[UnholyKnight]

Interesting.

The more and more I think about it though, I probably don't eat enough.

I mean, the fact that I look at what Magnus eats and then freak out probably means that I am not eating enough.

When you start working out eating more is something your body should want to do anyway.

[Soldier Zero]

Little off topic, but anyone hear about that person who drank too much water and died? It was a contest or something for a Wii, drink the most water and don't piss the longest. I think it was a woman who died, not sure exactly what happened.

What I don't get is what happens when you drink too much water? And how can you not urinate? won't it eventually come out whether you want it to or not?

[Gain]

Little off topic, but anyone hear about that person who drank too much water and died? It was a contest or something for a Wii, drink the most water and don't piss the longest. I think it was a woman who died, not sure exactly what happened.

What I don't get is what happens when you drink too much water? And how can you not urinate? won't it eventually come out whether you want it to or not?

basically you are creating an imbalance in your electrolytes (sodium, potassium, calcium etc) and cause your cells to get oversaturated due to osmosis,.. and if that happens, your cells will cease to work, and if your nerve cells, especially in the brain, don't work, you will die...

that's just the gist from a layman....

and though it's not the same thing, if you don't have enough of those electrolytes, you could do some serious damage to your system.... i had two aunts recently who were working out a ton but not eating right and got REALLY sick because one didn't have enough sodium and the other potassium... i mean it was life threateningly bad....

so make sure you replenish them after you work out... not necessarily with gatorade, you can get that ish from meat n stuff... but i don't think people on this board have a problem with eating ^_^

[fernando's nuts]

Whats better to take BCAA's with water or grape juice?
Been reading up an I hear the sugar in grape juice helps your body absorb them better?
I been taking mine with water, any info is welcome, thanks

[denjin]

When you start working out eating more is something your body should want to do anyway.

I'm at the stage now where I irritate my friends (and myself) with how often I get hungry.

But I'm not at the stage that make people go, "DAMN, man, are you pregnant?"

[MagnusMadness]

Whats better to take BCAA's with water or grape juice?
Been reading up an I hear the sugar in grape juice helps your body absorb them better?
I been taking mine with water, any info is welcome, thanks

I have to say I've only heard about using juice to drive an insulin spike for better transport of nutrients at integral times (this became a popular method for taking creatine) But there are better choices now than juice....like high GI carbs (maltodextrin/dextrose combo drives an insulin spike from hell)

You want the insulin spike post workout only though. And this is only so the nutrients (whatever ur post workout shake entails) can be put to use when your body will be most sensitive to it. Insulin spikes too frequently throughout the day can result in poor insulin sensitivity IIRC.

You also don't need to spike ur insulin levels for taking creatine anymore really, with the new ethyl esters available now.

Also, I've heard that mixing creatine in juice actually creates an unhealthy creatine biproduct and was the original reason for cycling creatine instead of taking it continuously...that is only what I've heard however...

Hope that was informative.

[ducvader]

Anyone willing to try this new workout plan I found from mens fitness? I want to do it but I can't right now cause I'm still in my fat burning phase - I will definitely do it when I reach my single fat digit goal in a few months. Sounds like this works -

1 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody1i_d6c2m_871ad53.jpg
2 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody2i_d6c2m_03ed4e2.jpg
3 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody3i_d6c2m_2df8b89.jpg
4 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody4i_d6c2m_94c23ad.jpg
5 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody5i_d6c2m_f6f2625.jpg
6 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody6i_d6c2m_28c548a.jpg
7 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody7i_d6c2m_ca3db43.jpg

[denjin]

Intriguing. I will DEFINITELY check this out. Thank you.

[fernando's nuts]

Anyone willing to try this new workout plan I found from mens fitness? I want to do it but I can't right now cause I'm still in my fat burning phase - I will definitely do it when I reach my single fat digit goal in a few months. Sounds like this works -

1 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody1i_d6c2m_871ad53.jpg
2 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody2i_d6c2m_03ed4e2.jpg
3 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody3i_d6c2m_2df8b89.jpg
4 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody4i_d6c2m_94c23ad.jpg
5 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody5i_d6c2m_f6f2625.jpg
6 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody6i_d6c2m_28c548a.jpg
7 http://www.picoodle.com/view.php?srv=img02&img=/7/1/22/f_FullBody7i_d6c2m_ca3db43.jpg


Looks very interesting, but since your cutting how much long were you bulkking before you cut, and if I can ask weight/bf%.

[ducvader]

Looks very interesting, but since your cutting how much long were you bulkking before you cut, and if I can ask weight/bf%.

I'm cutting cause all I did from october 2005 to 2006 was eat. No exercise or anything - I don't know what my bf% was when I started in october ( I weighed 223lbs then) but when I did measure myself around late november early december it was at 22 - 24% - weight somewhere from 205 - 210. Now I'm at 186.5lbs at 16.4% - once I get to 9% (around 171lbs) I'll start the clean bulking up phase and use the full body routine for 3 months or more to see for myself although it would be nice if someone would give it a whirl before I do.

October 2006
5'7"
223lbs
>24% bf (Guesstimate)

Jan 2007
5'7"
186.5lbs
16.4% bf

My caloric intake is around 2912 to maintain my BMR and activity level. I'm cutting my intake 25% which is 2175 at 50/30/20 carbs/proteins/fats. There's a formula on how to calculate your BMR and all that stuff below.

I do 4 days of 45 minute cardio on the threadclimber and 3 days of resistance training to minimize muscle loss. Since I'm not bulking up right now I've cut out my leg exercises because of doing so much cardio that involves my legs.

Sunday - chest/bi
Monday - Cardio
Tuesday - shoulders, tris
wed- cardio
thursday - cardio
friday - back/forearms
saturday - cardio

http://www.femalemuscle.com/nutrition/calculate.html

If you get a chance to... get that book "burn the fat, feed the muscle" by tom venuto. I read that book and am so glad I did. Because of that book I can eat a lot and lose fat at the same time and I know what the heck I'm doing now. There's no guessing at all -

Duc

[ssjbrydon]

cutting out leg work? wow thats probably the last thing i would ever cut out. then again u are cutting but still, i dont think i could ever give up my squats.


during the summer i was 193 @ 17% body fat. as of right now i weigh 198 and i have no idea my what my body fat is since the gym broke the scale we used to have that read it, but i assume it has dropped a little. im also 6'1.



man full body workouts its the way to go. ive been doing fullbody workouts for the last 2 weeks and i'm making much better progress than splitting my workouts.

[ducvader]

cutting out leg work? wow thats probably the last thing i would ever cut out. then again u are cutting but still, i dont think i could ever give up my squats.


during the summer i was 193 @ 17% body fat. as of right now i weigh 198 and i have no idea my what my body fat is since the gym broke the scale we used to have that read it, but i assume it has dropped a little. im also 6'1.



man full body workouts its the way to go. ive been doing fullbody workouts for the last 2 weeks and i'm making much better progress than splitting my workouts.

I'm only cutting leg workouts since my main goal is to burn fat by doing a lot of walking or running with resistance. Doing cardio after a leg day isn't good for me since my legs will be quite sore and needs recovering after a hard workout.

[b1gazn]

How do you do cardio w/o losing muscle?

What is resistance running/walking?

[ducvader]

How do you do cardio w/o losing muscle?

What is resistance running/walking?

In order to minimize the loss of muscle you need to add resistance training along with your cardio so that your body will be tricked into thinking that it has to keep your muscles to endure the heavy training you are doing. To also keep yourself from losing muscle you have to make sure you eat enough proteins every 2.5 - 3 hours so that your body doesn't end up having to break down the muscle tissue from your own body in order to supply itself with enough amino acids in your blood stream to maintain what it needs. When cutting fat its ok to lose a little muscle - I think its 10% of a 1 lb per week but if you are losing way more than that then you are not eating enough of something.

When I'm walking I add resistance such as a steeper climb or do stair climbing with heavier force. I started doing the treadclimbing machines and I love it - you are walking and climbing at the same time. These machines help you get to your target heart rate much faster than other machines I've tried.

To burn fat you have to constantly breath in oxygen while doing a constant exercise like aerobics which is why I choose walking or running. Although doing heavy lifting will raise your HR its not constant to the point where your body will tap into your fat supply for energy which will basically not aid you in making you into a fat burning machine.

Again - all this info is from Burn the fat, feed the muscle. Read it and you'll understand. Trying to explain 341 pages of this book to you won't do you as much good as you would get from reading it yourself.


Duc

[b1gazn]

snip

Wow, great explanation. I understand now.

[Gain]

yeah duc, you explained it pretty well to me... i'll just reiterate what you said about how important it is that you eat enough... when you're body's in starvation mode, you'll both lose muscle and gain fat...

~

anyways, i gotta ask if anyone knows what are the lean cuts for beef, cause i needs me some steak

[b1gazn]

anyways, i gotta ask if anyone knows what are the lean cuts for beef, cause i needs me some steak

it would most likely be the most expensive meat there.

Chicken FTW.

[ducvader]

yeah duc, you explained it pretty well to me... i'll just reiterate what you said about how important it is that you eat enough... when you're body's in starvation mode, you'll both lose muscle and gain fat...

~

anyways, i gotta ask if anyone knows what are the lean cuts for beef, cause i needs me some steak


If I remember correctly , some of the lean cuts for beef are flank steak and a few others. I don't know it off the top of my head and its in that book LOL. Hella promoting that book huh? Anyways , just go there and ask your meat people - the more pricey the cut then the more lean it probably is. I got a great deal on chicken breast a few weeks back....
89 cents a lb bone in. I bought 36lbs worth and when I was done cutting out the fat and bone I was left with 29lbs of chicken breast. Not bad for the price huh? Fish is also good too - anyone besides me read this book?

Never skip meals and don't get yourself into starvation mode - it hella sucks. Starvation mode isn't just not eating enough its also not eating certain things like fats and carbs.

[fernando's nuts]

Its coming in the mail, also sardines, man they taste terrible but their loaded w/ goodies, I dislike squats w/ a passion, I do them first an get them out of the way asap, nothing like deadlifts for me.

[ducvader]

Its coming in the mail, also sardines, man they taste terrible but their loaded w/ goodies, I dislike squats w/ a passion, I do them first an get them out of the way asap, nothing like deadlifts for me.

Squats are cool dude. Deadlifts I prefer way more but hey that one program i posted doesn't list squats as one of the exercises you do since I think deadlifts are replacing it for legs. I prefer tuna over sardines and when possible I'll take salmon over almost any kind of fish except orange ruffy.

Duc

[ssjbrydon]

Squats are cool dude. Deadlifts I prefer way more but hey that one program i posted doesn't list squats as one of the exercises you do since I think deadlifts are replacing it for legs. I prefer tuna over sardines and when possible I'll take salmon over almost any kind of fish except orange ruffy.

Duc



what kind of deadlifts are u doing? i need both deads and squats, deads do nothing at all for my quads.

grilled salmon is awesome.

[HeaT]

what kind of deadlifts are u doing? i need both deads and squats, deads do nothing at all for my quads.

grilled salmon is awesome.

traditional deadlifts if done correctly there is no way you are not feeling it in your quads cause its basically a quarter squat...

im outi

Roberth

[ssjbrydon]

traditional deadlifts if done correctly there is no way you are not feeling it in your quads cause its basically a quarter squat...

im outi

Roberth



oh. ive tried doing traditional deadlifts a couple times it just didnt feel right and i could sense i wasnt doing something right. i just felt it in my lower back more than any part of my legs. im doing stiff-leg now and all i feel is lower back and hamstrings.

[ducvader]

what kind of deadlifts are u doing? i need both deads and squats, deads do nothing at all for my quads.

grilled salmon is awesome.


http://bodybuilding.com/fun/exercises.php?Name=Romanian+Deadlift

The major muscle worked is hamstrings but quads are involved. It's a compound exercise so a lot of muscles are going to be involved and worked out big time. When you start doing really really heavy lifts - you'll feel it lol. I do....

Duc

[HeaT]

http://bodybuilding.com/fun/exercises.php?Name=Romanian+Deadlift

The major muscle worked is hamstrings but quads are involved. It's a compound exercise so a lot of muscles are going to be involved and worked out big time. When you start doing really really heavy lifts - you'll feel it lol. I do....

Duc

well romanian deadlifts hit mainly hamstrings...

ssjbrydon with stiff leg all you will feel is hamstrings and lower back...

traditional is not as hamstring dominant, but rather more quad dominant than hamstrings...

it sounds like you might be pulling too much with your back? i dont know, but here is a vid of conventional deadlifts...

http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=164

i think the main point is to, when you are starting to lift it, drive your feet into the floor...a lot of the beginning of this exercise is leg strength...

im outi

Roberth

[ducvader]

well romanian deadlifts hit mainly hamstrings...

traditional is not as hamstring dominant, but rather more quad dominant than hamstrings...here is a vid of conventional deadlifts...

http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=164

i think the main point is to, when you are starting to lift it, drive your feet into the floor...a lot of the beginning of this exercise is leg strength...

im outi

Roberth


LOL - those are the kind of deadlifts I've been doing. I guess I've mistaken it for romanian. I'm not really good at knowing the names for different types of exercises.

[The Mullah]

ugh, i hate deadlifts, my back can't take them!

do you think they're neccessary to have a good back?

[fernando's nuts]

They work the lower part of the back, I, for me the 3 excercises that I like for my back are barbell rows, cable pull downs and stiff legged dead lifts.

ps;Im having trouble gaining strength in my biceps/curls, think Ive hit a plateau of 35lbs curling.

Also aside from eating a higher caloric intake than what my body needs, how do I go about building mass during excercise, better yet is it more reps less rest time, or less reps more rest time? Or does it just vary on each individual.

I agree salmon an tuna are great but when on the run sardines are pretty good, just make sure to brush/floss lol

[Soldier Zero]

They work the lower part of the back, I, for me the 3 excercises that I like for my back are barbell rows, cable pull downs and stiff legged dead lifts.

ps;Im having trouble gaining strength in my biceps/curls, think Ive hit a plateau of 35lbs curling.

Keep changing exercises because eventually you'll move up weight if you're doing everything right. There's plenty to do and to name a few; regular, concentration, incline, preacher, ect.

[HeaT]

Also aside from eating a higher caloric intake than what my body needs, how do I go about building mass during excercise, better yet is it more reps less rest time, or less reps more rest time? Or does it just vary on each individual.


muslce hypertrophy (building muscle) is attained generally by doing 8-12 reps, with 30-90 sec rest intervals between sets...

duc, ya i got them confused as well, mainly cause i think i saw a vid that labeled it wrong...but just to let you know that for traditonal deadlifts the major muscle is not hamstrings...

im outi

Roberth

[SEbastard]

T
ps;Im having trouble gaining strength in my biceps/curls, think Ive hit a plateau of 35lbs curling.

Also aside from eating a higher caloric intake than what my body needs, how do I go about building mass during excercise, better yet is it more reps less rest time, or less reps more rest time? Or does it just vary on each individual.


35lbs per dumbbell, per arm?

That's right about where I got stuck. We have been doing a variation of training on a few exercises based on a couple japanese studies we had been flipping through.

Pretty much do a 15 rep warm up set at 50%, then a 10 rep warm up at 75%, then do 5 sets of 5 reps at 100%...(3 min rest between sets).......then after you kill that off, drop the weight to 50% and crank out as many as you can until you reach full muscle failure (usually around 15-30 reps) This flushes the muscle with lots of new blood right at the end. I have been blowing through all the plateau's I hit with this.

Now, this is way too many sets to do on a regular basis, it's pretty much based on the overextending principal. Sort of a planned bout of overtraining, but you only do it for a couple of weeks, and get the benefit, without the negative aspects of overtraining. Should probably only do it for whatever exercise you are trying to move up in weight on, though we have been doing it on all exercises for a bit over a week, and haven't started exhibiting any negative effects yet, so may tack a bit more time on.

For adding more mass. Consume more calories than you use, use a lower rep range (between 3-8) and rest a full 3 minutes between sets. Make sure you are actually at a weight that you are failing at near the end of the last set (or even before). Many people get complacent and don't move up in weight when they should. Big mistake.

Do that for say 4-6 weeks, then do a more traditional 8-12 rep range, for 3 sets, and hit rest periods of around 2 minutes, lower if you are trying to build up your endurance a bit as well.

Then alternate back. By doing a strength cycle, and a size cycle, you can keep pushing heavier weights than a size cycle alone, thus more output, and more muscle overall.

[SEbastard]

ugh, i hate deadlifts, my back can't take them!

do you think they're neccessary to have a good back?

Though they aren't necessary, It's still the best overall body exercise you can do (standard deadlifts).

But, like anything, you can also do other things. Bent over rows, cable rows, pull downs, etc. Hit the back from lots of angles.

[MagnusMadness]

the L E G Z are the prime movers in ANY variation of the deadlift. Your erectors may feel like they are taking the brunt of it, but they should only be contracting ISOMETRICALLY. Might be using poor form or have a weak back too....such is life.

The actual elongating and shortening of muscle fibers occurs in the legs, primarily the hips and hamstrings. Now if you extend and flex your spine purposely or allow it to do so, then there is movement in the lower back, but why would you want to do that? It's dangerous and it's not like ur lower back is going to get huge. Your core musculature (including ur erectors) are there mainly for stability and support.

[Soldier Zero]

Quick question Magnus.

Read your periodization parts of programs and under 4th week, what's it mean to unload?

[DVD:madZ]

Hmm, can I get a little help? I've been wondering about how to get some more variety in my exercise if I only have the following:

Free weights
Bench
Thing to do leg lifts
Bow thingy (to work out back?)


I've basically been doing the same set of exercises all the time and I'm worried I'm not even progressing anymore. I'm pretty sure over the past few months, I've only increased my bench/squat and whatnot by about a few pounds.

Also, I'm debating between what Protein powders to buy. I normally buy 100% Whey from ON on Bodybuilding.com, but recently, I saw another type from Costco that was a little cheaper that included Soy, Whey, and this other protein that starts with a C. (Name is on the tip of my tongue...but I kinda forgot). It's a little cheaper, but the servings are different (ie 2 scoops rather than 1, although I don't mix by the scoops anyways, I use tablespoons).

[ssjbrydon]

Hmm, can I get a little help? I've been wondering about how to get some more variety in my exercise if I only have the following:

Free weights
Bench
Thing to do leg lifts
Bow thingy (to work out back?)


I've basically been doing the same set of exercises all the time and I'm worried I'm not even progressing anymore. I'm pretty sure over the past few months, I've only increased my bench/squat and whatnot by about a few pounds.

Also, I'm debating between what Protein powders to buy. I normally buy 100% Whey from ON on Bodybuilding.com, but recently, I saw another type from Costco that was a little cheaper that included Soy, Whey, and this other protein that starts with a C. (Name is on the tip of my tongue...but I kinda forgot). It's a little cheaper, but the servings are different (ie 2 scoops rather than 1, although I don't mix by the scoops anyways, I use tablespoons).




if your a member to bodybuilding.com u can prolly find different exercises for those machines you have.


as far as protein, i use body fortress from walmart. hella cheap, tastes way better than GNC's overrated shit, and its easy to get more when u run out.

[MagnusMadness]

Quick question Magnus.

Read your periodization parts of programs and under 4th week, what's it mean to unload?

Just means you cut back on volume and training intensity, to allow a full recovery.

[Soldier Zero]

Just means you cut back on volume and training intensity, to allow a full recovery.

Gotcha, thanks. I was thinking that, but didn't wanna assume anything.

[SEbastard]

Hmm, can I get a little help? I've been wondering about how to get some more variety in my exercise if I only have the following:

Free weights
Bench
Thing to do leg lifts
Bow thingy (to work out back?)


I've basically been doing the same set of exercises all the time and I'm worried I'm not even progressing anymore. I'm pretty sure over the past few months, I've only increased my bench/squat and whatnot by about a few pounds.

Also, I'm debating between what Protein powders to buy. I normally buy 100% Whey from ON on Bodybuilding.com, but recently, I saw another type from Costco that was a little cheaper that included Soy, Whey, and this other protein that starts with a C. (Name is on the tip of my tongue...but I kinda forgot). It's a little cheaper, but the servings are different (ie 2 scoops rather than 1, although I don't mix by the scoops anyways, I use tablespoons).

There are a variety of things you can do to switch things up for any workout. Say bench presses, you can do it incline, standard, decline. Do it with barbells, or dumbbells. Do it close grip, wide grip, standard grip. Do it with a supinated grip even. Then you can switch up your rep range, do 15 reps instead of 10, or do 5 reps with a weight you don't normally use, if you do 10's, etc.

If you aren't making gains, I'd look at your nutrition first.

The new protein they have at costco is the EAS blend one. EAS makes good products. I've been using the chocolate from costco for a few weeks now. It tastes pretty good (even better if you add a couple drops of mint in there), and is a good price. I usually try not to get much soy in my diet, but it's a few notches down the ingredient list, so I'm not too worried about it.

Think Casein was the protein you were thinking of. Although this may not be an optimal post workout protein, there are some new studies that are showing some benefit to a mix rather than a straight whey.........I'm not agreeing with it, but it is out there.

I usually take 2 scoops 20 minutes before workout with creatine, then post workout I take 4 scoops, 50g of dextrose, and Creatine.

[fernando's nuts]

I use Cassein protein before I go to bed since its slow digesting etc, doesn;t taste that great, but I don't care much for taste if it helps my hard work.

[9999]

Glanced through a bit of this thread, and a lot of you guys obviously know your shit. So I have a couple questions:

1. I want to burn fat on my stomach/ass/thighs. Which would be the best way to do this? Treadmill?

2. I spend a lot of time in my room cause of school, would you guys recommend me to get some excersize/weights just in my room, or just work out at my school?

[Soldier Zero]

Glanced through a bit of this thread, and a lot of you guys obviously know your shit. So I have a couple questions:

1. I want to burn fat on my stomach/ass/thighs. Which would be the best way to do this? Treadmill?

2. I spend a lot of time in my room cause of school, would you guys recommend me to get some excersize/weights just in my room, or just work out at my school?

1. You can't target any part of your body, body fat reduction happens all at once. Treadmill involves less work than running because in running you have to maintain a constant momentum. On a treadmill, you're actually doing less.

2. Working out at school would probably be good cause it's free, but if you really can't and have the money, buy some free weights, A bar and some plates go a long way if you use a lot of variation time-to-time.

[HeaT]

Treadmill involves less work than running because in running you have to maintain a constant momentum. On a treadmill, you're actually doing less.


these 2 sentences made absolutely no sense to me...

9999
i would recomend you start dieting, and then doing cardio, running, swimming, biking to lose weight...

im outi

Roberth

[denjin]

I usually take 2 scoops 20 minutes before workout with creatine, then post workout I take 4 scoops, 50g of dextrose, and Creatine.

Is that 6 scoops a day?

About losing fat, swimming is supposed to be great on your joints and a full-body workout that burns fat. Damn, when you look at it like that, swimming owns everything.

By the way, pretty much every girl I know loves a swimmer's body. If you can get that shit, you got it made.

But aside from what to do, I gotta say diet first, too.

Too many people eat too much crap.

As a friend of mine put it (he's a coach for the football team I think), working out, you do some of the day, some of the week. Diet is constant. You're always eating. To him, diet is more important than everything else.

[Reckless Fire]

Question. Is it good to workout when your sore?
Also, How come somtimes after a workout my muscle will be hard and bulked out but other times it will be tired and loose?

[9999]

these 2 sentences made absolutely no sense to me...

9999
i would recomend you start dieting, and then doing cardio, running, swimming, biking to lose weight...

im outi

Roberth

Okay thanks. Its not even that Im fat, Im 5'10 and 180 lbs, I have some muscle on me too. Just seem to be planted on my ass a lot recently, and thats where the weight is :lol:

[kainzero]

I've lost 25 lbs by eating at a caloric deficit and lifting weights. Conversely, I gained 30 lbs eating at a caloric surplus and lifting weights.

It's all in your diet.

[ruthless_nash]

hello i need some tips on how to GAIN weight. im actually ok for my size with a BMI of 19.7, but a few extra pounds wont hurt. so.. anytips? btw, i dont really eat much.

[ssjbrydon]

hello i need some tips on how to GAIN weight. im actually ok for my size with a BMI of 19.7, but a few extra pounds wont hurt. so.. anytips? btw, i dont really eat much.



eat more and lift heavy.


sometimes after my workouts im not really sore. i dont judge my workouts success by my soreness. i remember when i first started lifting weights, after my leg day i could not shift my car, shit was sad i almost stalled at an intersection tryin to ease off the clutch in first:wasted: :sweat: :sweat:

[Soldier Zero]

these 2 sentences made absolutely no sense to me...


Using a treadmill involves less energy, that sound better?


Magnus, before I didn't do periodization, but every 5th week I took a break and didn't lift. Since the 4th week is unloading now, should I still be bothering to take that 5th week off?

[HeaT]

Using a treadmill involves less energy, that sound better?


Magnus, before I didn't do periodization, but every 5th week I took a break and didn't lift. Since the 4th week is unloading now, should I still be bothering to take that 5th week off?


i mean that is a statement, you did not really support it or maybe you tried to but it did not make sense to me because you said when running you have to maintain a constant momentum...so what kind of momentum do you maintain on a treadmill that makes it easier? i am just trying to understand...

i am not magnus but i would say that no it is not necessary to take that 5th week off...that is why the unloading week is there...

im outi

Roberth

[Soldier Zero]

i mean that is a statement, you did not really support it or maybe you tried to but it did not make sense to me because you said when running you have to maintain a constant momentum...so what kind of momentum do you maintain on a treadmill that makes it easier? i am just trying to understand...

i am not magnus but i would say that no it is not necessary to take that 5th week off...that is why the unloading week is there...

im outi

Roberth

When you run, you have to get an initial starting speed and maintain it. On a treadmill, you're running in place rather than trying to keep up at one constant speed so less is done to keep up at that rate. Eh, not sure if that helps support it at all. Just trying to make sense of what I'm saying.

Yeah, that's what I thought the unloading week was for, but taking that 5th week off feels so relaxing. :wgrin:

[HeaT]

i see...

i read in a fitness magazine, that the average male can run the mile in 8 min...that is fucking bs if you ask me...to me it is very unlikely an average dude, who is not physically active can run a mile in like 8 min...

im outi

Roberth

[ssjbrydon]

i see...

i read in a fitness magazine, that the average male can run the mile in 8 min...that is fucking bs if you ask me...to me it is very unlikely an average dude, who is not physically active can run a mile in like 8 min...

im outi

Roberth

8 mins is a bit of a stretch, id say the average man could do it in 10-11 w/o too much trouble. one of my coworkers who weighs around 210 and is 6'0 is in pretty good shape if u look at him, but we played some football once before work and the guy was wore out after about 2 deep balls:rofl:



to me ive felt a slight difference between running on and off a treadmill. the treadmill requires slightly less effort, but u can always adjust the incline and make the treadmill a much harder jog.

[denjin]

8 minutes? Yeah, that's BS. I'd raise it to like 16.

The average American is obese right? I can't imagine an obese guy doing it in 8 minutes.

By the way, I've read (or saw it on tv) before that treadmills aren't as good as jogging on the streets for one simple reason. While jogging on the streets, you have to move around so that you dodge the dog and the little girl on the street, and you have to JUMP over the puddle, etc.

This break in monotany is really good for you. Good for you in a sports sense, in that it's good to be able to move in different different directions at different speeds, and it's REALLY good for you because you aren't pounding your knees at EXACTLY the same place for X minutes.

[ssjbrydon]

8 minutes? Yeah, that's BS. I'd raise it to like 16.

The average American is obese right? I can't imagine an obese guy doing it in 8 minutes.

By the way, I've read (or saw it on tv) before that treadmills aren't as good as jogging on the streets for one simple reason. While jogging on the streets, you have to move around so that you dodge the dog and the little girl on the street, and you have to JUMP over the puddle, etc.

This break in monotany is really good for you. Good for you in a sports sense, in that it's good to be able to move in different different directions at different speeds, and it's REALLY good for you because you aren't pounding your knees at EXACTLY the same place for X minutes.



actually the treadmill is less stressful on your knees. its one of the reasons why i prefer the treadmill for jogging. solid concrete is a very hard and unforgiving surface. i wish i could jog in sand, but theres no sand in my state.

[HeaT]

8 minutes? Yeah, that's BS. I'd raise it to like 16.

The average American is obese right? I can't imagine an obese guy doing it in 8 minutes.

By the way, I've read (or saw it on tv) before that treadmills aren't as good as jogging on the streets for one simple reason. While jogging on the streets, you have to move around so that you dodge the dog and the little girl on the street, and you have to JUMP over the puddle, etc.

This break in monotany is really good for you. Good for you in a sports sense, in that it's good to be able to move in different different directions at different speeds, and it's REALLY good for you because you aren't pounding your knees at EXACTLY the same place for X minutes.


i dont know about 16 now haha, im pretty sure you can ffast walk a mile in like 12-14 min...

im outi

Roberth

[Ajil]

You are aware that the treadmill, you know, moves aren't you? Jogging at the same pace for the same time on a treadmill will burn the equivalent in calories to jogging on a track with the same variables. Sometimes I wonder about you guys.

chaos on bro account

[Gain]

i have bad ankles and will probably have bad knees in the future, so I run on a treadmill... i prefer running in nature since it's easier to judge distance and pace, is less boring (imo) and the fresh air is better for the lungs...

once it gets warmer, i might start running on the local trail, but i probably would make it an occassional thing...

i think with the right motivation, the average man could run an 8 minute mile, but for the most part, if they were just told to run a mile, hell nah... i agree that it's more like 12 minutes

[Ajil]

If you have bad knees and ankles running isn't the best form of cardio for you. Cycling or eliptical would take a ton of stress off those joints.

[Gain]

fortunately they're not that bad... i've never had to go to the doctor for any pain or malady, but the doctor during a check up of my foot did notice how some of the bones in my ankles are a little bigger than they should, and so it may cause problems when i get older, that's all... i just won't be running any marathons and i'll have hard time walking when i'm 70 ^_^

[MagnusMadness]

You are aware that the treadmill, you know, moves aren't you? Jogging at the same pace for the same time on a treadmill will burn the equivalent in calories to jogging on a track with the same variables. Sometimes I wonder about you guys.

chaos on bro account

It's not the same amount of work though. Running outside requires your glutes and other hip extensors to work harder to propel yourself forward, whereas on a treadmill the ground is coming out from under you.

And how possible is it to gauge your pace and distance when you are running outside? All things aren't equal.

The positive thing about treadmills are that you do know/control pace, distance, and elevation.

[Gain]

And how possible is it to gauge your pace and distance when you are running outside? All things aren't equal.

The positive thing about treadmills are that you do know/control pace, distance, and elevation.

i just find it easier to judge my distance and how much faster i have to go by looking out for landmarks like trees or particular sign posts on my route, than by having to look down at the readings and pressing buttons to change the speeds, and it's certainly less mind numbing when i can see my goals, rather than checking the clock/stopwatch/readings face every 30 seconds heheheheh... i hardy ever run outside, but i still find it so mind numbing staring at a TV or a wall for 40 mins, even if i'm at 90-100% personal max speed

i definitely feel things are a more controlled on a treadmill, but i guess my issue is in being motivated and determinng the accuracy... i really beat up my treadmill and it's a really cheap POS, and i notice that the mill will slow down when i step onto it (naturally) and that makes me question how accurate the readings it is giving me are... i can check my heart rate to know how much work i'm doing, but atleast outside i know for a fact that i'm running my miles...

regardless, i don't run outside a lot, i'm always on the treadmill... sigh

~

i have a question:

i read that it's better to change your workout approximately every 4 weeks (it's also probably mentioned somewhere here)... i feel ready to move on from cutting and to start shaping up... i'm cutting down on cardio and have started to ween off of full body routines, and want to start doing more isolated work like i see on this site and other sites...

is it disadvantageous to go straight to bulking-centric exercises, or would it be better to focus on strength focused training and then go on to a mass building routine... or does it really even matter? it's a little nit picky and probably doesn't make a difference, but i just wanted to know if there was an efficient way to go about it all...

thanks, and sorry if it's a dumb question, but i'm really learning from this thread...

[fernando's nuts]

So Im at the end of my 5th week of this particular routine Ive been doing, going to move onto full body lifts for 4x a week, not sure if I should do 3 (deadlifts, squats, some types of pull ups, bench press, etc you get the idea) still bulking too an Im havin a tough time keeping weight on an yes I eat 6-7x a day.
Its odd to me since about 3-4 years ago I weighed at most around 310 lbs, and now I weigh in at about 195-203lbs, alot of it is lean body mass. Anyhow I figure I should do around 20 min of cardio 3 or 4x a week while bulking right?

[ducvader]

So Im at the end of my 5th week of this particular routine Ive been doing, going to move onto full body lifts for 4x a week, not sure if I should do 3 (deadlifts, squats, some types of pull ups, bench press, etc you get the idea) still bulking too an Im havin a tough time keeping weight on an yes I eat 6-7x a day.
Its odd to me since about 3-4 years ago I weighed at most around 310 lbs, and now I weigh in at about 195-203lbs, alot of it is lean body mass. Anyhow I figure I should do around 20 min of cardio 3 or 4x a week while bulking right?


There was an article in Mens health that said if you are bulking up you should do sprints on your off days to keep the intensity of your muscles around. I guess they are saying it'll help you with growing and prevent you from whatever else that is bad for you. 6 Sprints o f 15 seconds at your fastest pace possible. Forgot what they said as to how long you should rest - possibly a minute in between?

[ssjbrydon]

So Im at the end of my 5th week of this particular routine Ive been doing, going to move onto full body lifts for 4x a week, not sure if I should do 3 (deadlifts, squats, some types of pull ups, bench press, etc you get the idea) still bulking too an Im havin a tough time keeping weight on an yes I eat 6-7x a day.
Its odd to me since about 3-4 years ago I weighed at most around 310 lbs, and now I weigh in at about 195-203lbs, alot of it is lean body mass. Anyhow I figure I should do around 20 min of cardio 3 or 4x a week while bulking right?


4x times a week, haha i barely get by with 3. what i do, i have 9 different exercises, throughout the week i do each exercise twice.

monday - mil press, incline bench, flat bench, squats, dips, lunges
weds - mil press, deads, lunges, rows, dips, pull/chinups
fri - flat bench, incline bench, deads, squats, rows, pull/chinups


i do crunches on off days and the only cardio i get is playing basketball and tennis every week. eventually im gonna start plyometrics.

[Soldier Zero]

4x times a week, haha i barely get by with 3. what i do, i have 9 different exercises, throughout the week i do each exercise twice.

monday - mil press, incline bench, flat bench, squats, dips, lunges
weds - mil press, deads, lunges, rows, dips, pull/chinups
fri - flat bench, incline bench, deads, squats, rows, pull/chinups


i do crunches on off days and the only cardio i get is playing basketball and tennis every week. eventually im gonna start plyometrics.

Mine barely looks like that, right now I work out at home but here's my routine I started January.

Monday - bb rows, db press, deadlifts
Wednesday - db rows, stiff-legged DLs, bench press
Friday - pull ups, incline db press, squats

Seems to be doing me good for now. I use the undulating periodization Magnus had in the program he wrote up. I'd add lunges to Wednesday, but I can't get the form down yet.

[Reckless Fire]

How much protein should I mix into my protein drink, keep in mind I'm trying to gain. Any good recipes? Also, how come sometimes after a workout my muscle will be hard and bulked out but other times it will be tired and loose?

[HeaT]

i just started dieting recently for clean bulking...i have had knowledge about dieting for a while just never applied it because of time and not motivated...but i said lets do this about 3 weeks ago... i just wanted to post a pic of my grocery shopping today...just a little info on some dieting and what i eat...here is the pic...

http://i129.photobucket.com/albums/p203/heatfury/apartment007.jpg

in this pic i have 2lbs clean pork loins...that shit is serious, the pic does no justice for how big they are, i can easily get 4 servings out of the loins...
eggs...
banannas...
red onion...
green onions...
broccali...
red bellpepper...
cottage cheese...
yogurt...
garlic...

all this cost 19.35$...i will probably get 4 main meals out of it...then i will get breakfast and "snacks" probably quite a few times...

this is just today...on top of that, i have these also to add to whatever i eat...

wheat bread
milk
deli style turkey
provolone cheese slices
bagles
oatmeal
rice
whey protein supplement (i use EAS)
lean chicken breasts

i do a lot of mixing of these products...if i eat out, i look shit up on google, i forgot what the site was but it has all the nutrious facts for every restaurant basically...so i will look up places that i eat to see how i can eat healthy...

for example...when i go to pei way, i will get the mongolian beef, brown rice...that whole meal has approximately 900 calories 80g protein and i forget how much carbs cause i am not really concerned about that, but it has carbs from the rice...so what i will do is eat half of the meal and save the rest for another time...that is a hella solid meal nutrion wise...it also has vegitables, mushrooms, green onions...basically 450 cal for 40g protein...so i research the places i like to eat out at, and proportionally eat accordingly and as healthy as i can...

anyway i thought i would share some stuff...

magnus might have posted this i am not sure...but here is a formula you can use to see how much calories you need to MAINTAIN how much you weigh...so if you want to gain you would have to eat more...if you want to lose weight you will have to eat less...it is also good to see what you would need for like clean bulking...

your weight x 13.8
+
height (in inches) x 5
+
64 - (your ages x 6.8) this will be a negative number...
________________

i dont know, maybe magnus can comment on this, i have read this in some research that has been done, in more than one publication...maybe he can give some input...i think it is decently accurate though...

im outi

Roberth

[SEbastard]

Is that 6 scoops a day?



Yeah, though sometimes I'll take 3 scoops for breakfast with my oatmeal, if I don't have the time, or inclination, to make and eat a 12 egg omelette.

[SEbastard]

How much protein should I mix into my protein drink, keep in mind I'm trying to gain. Any good recipes? Also, how come sometimes after a workout my muscle will be hard and bulked out but other times it will be tired and loose?

Depends on your size, what time of day you are taking it, etc.

In general, pre workout 20-25g, and post workout 40-50g is a good round number for most people. Though if you weigh 130, you can probably get by with less.........but the extra won't hurt you.

Right after a workout, you experience "the pump" your muscle is filled with blood, and a number of other things (way scientific explanation, huh? ;) ).........then after a while that will go down. It shouldn't really feel loose, unless you are fairly new.

Trying to gain weight, put a couple scoops of peanut butter, a whole banana, 1-2 cups of oatmeal, and a couple scoops of protein powder in a blended and slam that down for breakfast. Decent amount of clean calories, for cheap.

[TehNewGuy]

My personal trainer has me on a 6 day split right now, 1 body part each day except on Sat, where Im supposed to work traps, calves and abs. Do you think thats too much. I'm just a beginner, and while I feel as if I'm seeing results, I also think at this point I could be seeing the same results on a less demanding schedule.

[ssjbrydon]

My personal trainer has me on a 6 day split right now, 1 body part each day except on Sat, where Im supposed to work traps, calves and abs. Do you think thats too much. I'm just a beginner, and while I feel as if I'm seeing results, I also think at this point I could be seeing the same results on a less demanding schedule.



i read an article that said split workouts where u only workout each muscle once a week is a complete waste of time. i vote for full body workouts, you dont need to be lifting 6 days a week.

[HeaT]

here is a semi back pic of the HeaT as of 3 days ago...

http://i129.photobucket.com/albums/p203/heatfury/apartment006-1.jpg

we have a retarded scale at work so i cant really acuratelly tell what my weight is, but i presume i am at 140lbs...at 160lbs i had too much fat...so i droped...

im outi

Roberth

[Reckless Fire]

Depends on your size, what time of day you are taking it, etc.

In general, pre workout 20-25g, and post workout 40-50g is a good round number for most people. Though if you weigh 130, you can probably get by with less.........but the extra won't hurt you.

Right after a workout, you experience "the pump" your muscle is filled with blood, and a number of other things (way scientific explanation, huh? ;) ).........then after a while that will go down. It shouldn't really feel loose, unless you are fairly new.

Trying to gain weight, put a couple scoops of peanut butter, a whole banana, 1-2 cups of oatmeal, and a couple scoops of protein powder in a blended and slam that down for breakfast. Decent amount of clean calories, for cheap.

My muscles are always soft, but there cut.
I take when I get home from school or the Gym.
By scoops do you mean like rounded tablespoons? How many? I can always throw everything together I just don't know how much protein.

[HeaT]

My muscles are always soft, but there cut.
I take when I get home from school or the Gym.
By scoops do you mean like rounded tablespoons? How many? I can always throw everything together I just don't know how much protein.

your protein should come with a scop in it...i think he meant that...

im outi

Roberth

[Sacr3D]

So today I went to the gym for the first time ever! I subscribed for 3 months. Now you guys have to know that I do NO SPORTS at all. So im really not fit. So I asked a trainer at the gym to give me a program and tried to follow it religiously but I got tired really fast and ended up botching most of the exercices. When I came out of the gym though I was ready to fall down. I cant move my upper arms right now and I move really sluggish. Anyway any suggestions or tips about how to improve ? This is seriously a new world to me lol.

[iwst99]

When I first moved out from my hometown I was overweight. I ate whatever was available at home, which was usually junk food, and my parents didn't give a damn. Once I moved out I started working out and trying to eat better.

The working out part is the hardest to get started, especially if you've never done it and never played really any sports (like when I started). The first couple of weeks are the hardest...and you really have to stay commited to what you're doing, it's easy to break your routine. I recommend you ask trainers at the gym how to properly use the equipment first of all, since A) you'll look kinda stupid to all the people that can use it properly, and B) You won't get much out of your work out if you're not working correctly.

You have to find a plan that works with you. I read up on a ton of magazines, books and online to see what the different alternatives were out there. I didn't even pay to read, just go to Borders or something and spend an afternoon in the magazine/book fitness section every few months. At first you will get tired quickly and be exauhsted easily, but this will change as you continue working out. You really have to be willing to ask for help when you're not sure on how to do something. And try to set up a routine or rather, have someone set up a routine for you, which you already did...make sure to follow it religiously like you said.

Once your body starts getting used to all the new activity, you can move on to harder exercises (More weights/More resistance on Cardio, etc.). But it's important to get through the initial slump...which is the hardest. I never got a trainer, but like I said I did read up and learn as much as I could....within a year I was able to lose 40 lbs and gain plenty muscle mass....with good dieting of course.

Speaking of which...dieting is really important. It's important that you take atleast protein shakes, since if you're trying to gain muscle, you wont get anywhere quickly without them. You might want to talk to your trainer so he can further help you out diet wise. And remember, if you're really commited to what you're doing, it becomes a lifestyle change, you really have to commit yourself to what you're goals are to accomplish them.

[HeaT]

.

you have the illest avatar i have seen on srk in a long time...

im outi

Roberth

[Sacr3D]

iwst99 : Cool, thanks for the advice, man! I'll try to change my diet, as I eat anything that I find, too. By the way, do protein shakes really matter that much? I heard that if you just eat healthy and make sure you take all of the basic food groups, it's still as effective.

[iwst99]

Thanks, I <3 my avatar too.

You can still do the healthy eating thing, but you'll be wasting your exercises. Your routines won't be as effective if you don't give your body something to help you maintain muscle mass. It will still work, but drinking protein shakes, usually after a workout, help you maintain muscle mass better than any other way. It will take longer to gain muscle ass well if you don't have a good protein intake.

[VruS]

I recently started to do conventional deadlifts. Honestly I think my form sucks, despite reading 23981 articles on how to do them. I'm not really lifting heavy, but despite trying to concentrate on form, I still get a lot of lower back pain, and the bar always scrape my knees ;< . So, will this back pain go away or should I stop doing this exercise? I don't have problem with squats or any other form of back exercise except this one.

and honestly this thread should be stickied by now.

[ssjbrydon]

I recently started to do conventional deadlifts. Honestly I think my form sucks, despite reading 23981 articles on how to do them. I'm not really lifting heavy, but despite trying to concentrate on form, I still get a lot of lower back pain, and the bar always scrape my knees ;< . So, will this back pain go away or should I stop doing this exercise? I don't have problem with squats or any other form of back exercise except this one.

and honestly this thread should be stickied by now.



im in the same boat as u. my form on a normal deadlift is horrible. no matter how many times i watch vids and stuff i still cant do it. i get the lower back pain to but i usually dont hit my knees unless i lift the bar with my arms which i think is the whole reason why im doing it wrong. ive moved to stiff legged now and its much easier to do.

[DaDesiCanadian]

So today I went to the gym for the first time ever! I subscribed for 3 months. Now you guys have to know that I do NO SPORTS at all. So im really not fit. So I asked a trainer at the gym to give me a program and tried to follow it religiously but I got tired really fast and ended up botching most of the exercices. When I came out of the gym though I was ready to fall down. I cant move my upper arms right now and I move really sluggish. Anyway any suggestions or tips about how to improve ? This is seriously a new world to me lol.

One thing i've noticed with a lot of people going to the gym, is that they never consider counting reps/weight to be important. They'll just try to do as many of one exercise as possible until they're tired. You have to keep track of how much you're doing, and be organized, otherwise your either not going to get results, or your efficiency levels will suck.

Divide your muscles into different groups, and work out a different group each day. Make sure you split your workout into different sets, with a specific number of reps in each set. Also keep track of the weight you're pushing. There really is no set number, but a nice easy rule of thumb for beginners is, sets of 4 rep max when you're trying to gain heavy, reps of 7 if you're just building (which is what i'd do if I were you.)

[HeaT]

when you guys are talking about back pain during deadlifts...what kind of pain is it?

im outi

Roberth

[ssjbrydon]

when you guys are talking about back pain during deadlifts...what kind of pain is it?

im outi

Roberth

its like a strain, nothing serious but u can definately feel it in the lower back. usually it occurs right after the execise and goes away overnight.

[Red-Impact]

So would making my stomach sweat make it thim? seems logical

http://cgi.ebay.com/BRAND-NEW-SAUNA-TWIN-WEIGHT-LOSS-SYSTEM_W0QQitemZ160079707079QQcmdZViewItem

What you guys think? (as seen on the spanishTV channels)

[Soldier Zero]

I recently started to do conventional deadlifts. Honestly I think my form sucks, despite reading 23981 articles on how to do them. I'm not really lifting heavy, but despite trying to concentrate on form, I still get a lot of lower back pain, and the bar always scrape my knees ;< . So, will this back pain go away or should I stop doing this exercise? I don't have problem with squats or any other form of back exercise except this one.

and honestly this thread should be stickied by now.

http://youtube.com/watch?v=cs-wOHN5tdw

This vid helped me, check it out.

[HeaT]

its like a strain, nothing serious but u can definately feel it in the lower back. usually it occurs right after the execise and goes away overnight.


i think you MIGHT, this is just a hypothesis, be mistaking your muscle being worked/exercised for pain?

obviously there is some strain on the lower back region muscle area when you do deadlifts and can be stiff for a couple of hours afterwards... but it goes away like you described...

depends on what definition of strain you were using, because one can say that when you workout your muscles are being strain anyway...

do you wear a belt when you do deadlifts???

im outi

Roberth

[Reckless Fire]

your protein should come with a scop in it...i think he meant that...

im outi

Roberth

I didn't get a scoop. :sad:

[fernando's nuts]

So would making my stomach sweat make it thim? seems logical

http://cgi.ebay.com/BRAND-NEW-SAUNA-TWIN-WEIGHT-LOSS-SYSTEM_W0QQitemZ160079707079QQcmdZViewItem

What you guys think? (as seen on the spanishTV channels)


You cant just focus on one area and expect to lose fat in that area alone, if you want your abs to show, its all about cardio and your diet, get those in check first then hit up your gym, and youll eventually see them.

Then again I have never tried a sauna, Im somewhat paranoid about the whole germ thing, since a friend got this nasty rash on his neck an back awhile back.

[Sacr3D]

k, thanks for the advice, guys. I'll definitely take it into consideration. Anyway, today was my third day at the gym in a row. I go on Tuesday, Wednesday, and Thursday because of my school schedule, so I really can't go any other days.

Right now, my muscles are hurting like crazy and I can't move like I usually do. I wonder when the pain will wear off, but I find this whole new gym experience really great and I have no intention of stopping.