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

[iwst99]

Don't stop whatever you do. Since you went 3 days in a row it's a good thing you're resting for a while, you don't want to strain your muscles anymore. By next Tuesday your body will be ready for some more work outs. Take it nice and steady starting from then.

Have you done anything about checking protein supplements or diet advice from a trainer?

[Sacr3D]

No, I didn't ask yet, as it didn't come to mind. I'll ask the trainer next time, though. I've started to eat salads everyday and I'm trying my best to eat a healthy, balanced meal which I usually never do.

[SEbastard]

I didn't get a scoop. :sad:

Very odd, you will have to read the nutritional info on the side of it, and weigh it.

[SEbastard]

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.

Try taking hot baths, often.

Don't take anti inflammatory pills to help with the pain, some recent studies say they retard progress (.......he said retard, hehe.)

[dial911]

Hey mates, is there anything I can use to get rid of the stretch marks starting to form on my arms?

BTW I have 3 on each arm (right on the bicep), all are about an inch and half long.

[HeaT]

Hey mates, is there anything I can use to get rid of the stretch marks starting to form on my arms?

BTW I have 3 on each arm (right on the bicep), all are about an inch and half long.

ive heard there are some creams you can use...

im outi

Roberth

[denjin]

ive heard there are some creams you can use...

im outi

Roberth

Ditto. Supposed to be pretty good.

[Soldier Zero]

Hey mates, is there anything I can use to get rid of the stretch marks starting to form on my arms?

BTW I have 3 on each arm (right on the bicep), all are about an inch and half long.

Shea butter was mentioned a while ago by one person.

[300 lb Eugene]

Until they rule out the cause of death I think Im going to stay away from Trim Spa for a while........

[VruS]

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

This vid helped me, check it out.

Thanks for the tip on these. I think my lower back is just getting used to exercise. Though I don't want to lift heavy because it feels like my back would snap in half.

[unknown user]

Hey what would your guys advice be on a really skinny guy like myself? I really only want to get some bigger arms, and replace the small gut I have with at least a 6pac. Not a full blown body but at least so I can see that its there. Any advice/suggestions, I appreciate it.

[ssjbrydon]

Hey what would your guys advice be on a really skinny guy like myself? I really only want to get some bigger arms, and replace the small gut I have with at least a 6pac. Not a full blown body but at least so I can see that its there. Any advice/suggestions, I appreciate it.




just big arms and a six "pac"? just eat more and do some curls i guess since u want big arms and do some crunches for the abs. cant understand why wouldnt u want to develop the entire body, you wont get much stronger with arms and a six pack. but maybe strength isnt what your goal is, just do the curls/crunches for the arms and abs....


im gonna mix my protein shake into my corn flakes in the mourning. hopefully its good.

[Soldier Zero]

Anyone ever bake healthy desserts? I want to try chocolate chip oatmeal protein cookies, of course making adjustments so it's not crap. What's a substitute for butter I could use? (if any)

[SEbastard]

Hey mates, is there anything I can use to get rid of the stretch marks starting to form on my arms?

BTW I have 3 on each arm (right on the bicep), all are about an inch and half long.

There are people saying cocoa butter, etc, but haven't heard of anything that really works.

Read some stuff a while back about retin-a being used on fresh red ones that helped some, and they are making some headway with lasers. Something to look for in the future.

Make sure you get pleanty of water to remain hydrated, and lots of protein for rebuilding, some have said this can minimize them, but who knows. I think some people get them easier than others.

[SEbastard]

Anyone ever bake healthy desserts? I want to try chocolate chip oatmeal protein cookies, of course making adjustments so it's not crap. What's a substitute for butter I could use? (if any)

Used some recipes using apple sauce instead of butter, flavor wasn't the same, but the apple sauce kept things moist. Check around some of the more popular weight lifting forums in their recipe sections to find some real nuggets.

[unknown user]

just big arms and a six "pac"? just eat more and do some curls i guess since u want big arms and do some crunches for the abs. cant understand why wouldnt u want to develop the entire body, you wont get much stronger with arms and a six pack. but maybe strength isnt what your goal is, just do the curls/crunches for the arms and abs....


yea, I just want my arms to develop more, they really are skinny. Plus the little gut I have I dont care for.

[HeaT]

i saw a dude yesterday sweating up a storm doing shrugs LOL, it was so awful, he had like 5 plates on each side...trying jump up while holding the bar...screaming like a maniac...i got a really good laugh out of that...

im outi

Roberth

[fernando's nuts]

i saw a dude yesterday sweating up a storm doing shrugs LOL, it was so awful, he had like 5 plates on each side...trying jump up while holding the bar...screaming like a maniac...i got a really good laugh out of that...

im outi

Roberth

INTENSE :lol:

[Rhio2k]

Mon: Tri's
Tues: bi's and back
wed: legs in general
Thurs: tri's
fri: bi's and back
Sat: abs and obliques
sun: Chest, shoulders and lats

Overtraining?

[Insaniac2]

yea, I just want my arms to develop more, they really are skinny. Plus the little gut I have I dont care for.

abs are made in the kitchen

[Soldier Zero]

Mon: Tri's
Tues: bi's and back
wed: legs in general
Thurs: tri's
fri: bi's and back
Sat: abs and obliques
sun: Chest, shoulders and lats

Overtraining?

I don't understand why back, bi's, and tri's get worked twice a week while chest, legs, and lats only once.

[unknown user]

abs are made in the kitchen

Then what do you suggest?

[kainzero]

Mon: Tri's
Tues: bi's and back
wed: legs in general
Thurs: tri's
fri: bi's and back
Sat: abs and obliques
sun: Chest, shoulders and lats

Overtraining?
depends on your training level and your goals...

most beginner/intermediates benefit more from a 3-day full body or a 4-day upper/lower for general strength. i'd put in at least a day of rest somewhere if you're going to insist on using a body part split, but it looks pretty ridiculous imo. obliques have such little potential for hypertrophy and growth, so spending a day on them is kinda crappy.

also soldierzero is right, too much training for arms and back and too little training for legs/chest. curious as to how lat day is different from back day...

Then what do you suggest?
eat less and eat clean. if you read the thread earlier, you'd know that getting a six-pack is a function of body fat and not necessarily by doing ab work. interestingly enough, i started to see my top two abdominal muscles even while bulking and without doing any direct ab work. yay for squats and deadlifts and chins.

second of all, it's really hard to have just your arms blow up and not anything else. i made pretty decent gains on my arm size using compound exercises such as db bench press for the tris and chins for the bis. obviously, most guys want sexier arms, so i just started doing 3 sets a week each for bis and tris. it's a bit ridiculous to think that you can make great gains without working them out directly, but it's not necessary to do a large volume of work for them especially at the beginner level.

[ssjbrydon]

THE SQUAT RACK ISNT A CURLING STATION, GET THAT SHIT OUTTA HERE!!!!


man this one guy literally blew my mind yesterday. im done with all my exercises except for my squats, now i noticed the guy was messing around earlier by the rack, but i figured he would be done in a couple mins when i would be ready to use the rack. oh no, this guy was on the rack for atleast a good 20-25 minutes curling about 75lbs over and over and over again. no one was using the curl bars or dumbells, no one was using either of the flat benches, but this guy just needed to use the rack. he was mid-30's typa guy and looked focused beyond focused so i didnt bother him, assuming he would finish soon. the only thing on earth that takes longer than this guy curling are cvs2 tournaments.......

and he left his empty bottle of some kind of protein shake which i politely kicked across the room when i was leaving.

[denjin]

Then what do you suggest?

Analyze your diet. Would you be happy if your girlfriend ate that way?

[HeaT]

when i worked at the UofA rec center and was talking to my boss about weightlifting, he said that there is some type of ratio for how much you should workout your chest relative to your back...

for example, if you do 3 exercises a week for chest, then you should have 5 excersies for back that week...so basically back should get hit more than chest...i honestly forgot exactly what the ratio is...and why the reason for it exactly, but i do remember him saying that it does prevent the "shrunken in sholders" stature (where your sholders are pulled in forward in front of your body, which i see A LOT on guys)...

ill try to talk to him again about this to get the low down, it has been like 3 years since this has happened...

im outi

Roberth

[Soldier Zero]

when i worked at the UofA rec center and was talking to my boss about weightlifting, he said that there is some type of ratio for how much you should workout your chest relative to your back...

for example, if you do 3 exercises a week for chest, then you should have 5 excersies for back that week...so basically back should get hit more than chest...i honestly forgot exactly what the ratio is...and why the reason for it exactly, but i do remember him saying that it does prevent the "shrunken in sholders" stature (where your sholders are pulled in forward in front of your body, which i see A LOT on guys)...

ill try to talk to him again about this to get the low down, it has been like 3 years since this has happened...

im outi

Roberth

Man, I've seen that a lot too, though I actually thought a developed chest prevents it.

[HeaT]

Man, I've seen that a lot too, though I actually thought a developed chest prevents it.

what i think happens is that (this is just theory), is that people just do chest a hella lot and ignore back so the chest mucles develop (over develop due to no back to compensate) and tighten to pull sholders foward...

i dont know, like i said i will try to talk to him about it again when i get a chance...he normally gets off work before i get to the gym but we will see...

im outi

Roberth

[Soldier Zero]

I was watching ESPN last night and they had the US Open Karate show, the different contests were crazy like breaking boards, blocks, and doing a high jump and smashing a block overhead.

Final contest was 2 guys doing demonstrations (I guess that's what it's called) and the first performing was a 25 yr old. His flexibility was amazing, he did a one legged squat ATG, he was literally hovering about the floor. He switch legs and kept perfect balance.

Just wanted to mention that, watching it seemed unbelievable. :looney:

[xcfrisco]

I had a pretty interesting day at the gym yesterday. I'm always open to suggestions when the dudes at the gym give me advice, but this one was a little out there. I had this old Chinese dude tell me that if i wanted to get big like him, that I needed to "go wider". I'm a pretty small guy, 5'9" 133lbs, and he told me small guys like me need to go wider to get big. I was doing incline bench at the time and for my last set, the dude spotted me and I went "wider". My standard form is having my arms make 90 degree angles when I go down to bench, but this time, the dude had me go almost 135 degrees.

The funny thing is, it actually hurt. Grant it this was my last set, but after i went "wider", the outsides of my chest hurt hella nasty, a feeling I don't get too often. Is there any truth behind this going "wider" or is this guy just crazy?

[ssjbrydon]

I had a pretty interesting day at the gym yesterday. I'm always open to suggestions when the dudes at the gym give me advice, but this one was a little out there. I had this old Chinese dude tell me that if i wanted to get big like him, that I needed to "go wider". I'm a pretty small guy, 5'9" 133lbs, and he told me small guys like me need to go wider to get big. I was doing incline bench at the time and for my last set, the dude spotted me and I went "wider". My standard form is having my arms make 90 degree angles when I go down to bench, but this time, the dude had me go almost 135 degrees.

The funny thing is, it actually hurt. Grant it this was my last set, but after i went "wider", the outsides of my chest hurt hella nasty, a feeling I don't get too often. Is there any truth behind this going "wider" or is this guy just crazy?



doing wider bench presses will work the chest more than the triceps. i dont know how many degrees i go down, but the bar usually goes down about an inch before hitting my chest. just keep it up and u shouldnt feel the pain as much after u do it a few more times.

[b1gazn]

doing wider bench presses will work the chest more than the triceps.

true

close grip works out more of the tricep.

[Reckless Fire]

What do you need for strength. Could someone create a full body routine for strength. How many sets, reps, how heavy a weight(light, medium, heavy)....etc? It would be very appreciated.

[MagnusMadness]

when i worked at the UofA rec center and was talking to my boss about weightlifting, he said that there is some type of ratio for how much you should workout your chest relative to your back...

for example, if you do 3 exercises a week for chest, then you should have 5 excersies for back that week...so basically back should get hit more than chest...i honestly forgot exactly what the ratio is...and why the reason for it exactly, but i do remember him saying that it does prevent the "shrunken in sholders" stature (where your sholders are pulled in forward in front of your body, which i see A LOT on guys)...

ill try to talk to him again about this to get the low down, it has been like 3 years since this has happened...

im outi

Roberth

You don't necessarily need extra back work, just balance between pushing and pulling. Maybe isolate some lagging or inhibited muscles towards the end of a workout if you need to.

What he is referring to is internally rotated humeri. This isn't necessarily caused by an overdeveloped chest...but OVERACTIVE pecs and weak/inhibited/over stretched upper back muscles. Lots of inactive people get this because of their jobs and/or poor posture. Some guys in the gym just do this because they think they look bigger. Some guys ONLY push and do no pulling, thus creating the imbalance. Note, I used the word, IMBALANCE. If your program is balanced, you shouldn't have a problem.

*It should be noted that pulling with overhanded grips stress the scapular retractors and rear delts.

[HeaT]

You don't necessarily need extra back work, just balance between pushing and pulling. Maybe isolate some lagging or inhibited muscles towards the end of a workout if you need to.

What he is referring to is internally rotated humeri. This isn't necessarily caused by an overdeveloped chest...but OVERACTIVE pecs and weak/inhibited/over stretched upper back muscles. Lots of inactive people get this because of their jobs and/or poor posture. Some guys in the gym just do this because they think they look bigger. Some guys ONLY push and do no pulling, thus creating the imbalance. Note, I used the word, IMBALANCE. If your program is balanced, you shouldn't have a problem.

*It should be noted that pulling with overhanded grips stress the scapular retractors and rear delts.

ya he did mention that it is mostly because of an imbalance of doing excess of chest exercises...but this wasnt the main reason for the ratio he was talking about...ill see if i can catch him some time soon to talk to him...

im outi

Roberth

[b1gazn]

What do you need for strength. Could someone create a full body routine for strength. How many sets, reps, how heavy a weight(light, medium, heavy)....etc? It would be very appreciated.

MagnetoMagnus has provided us with many different routines. You'll just have to search through the pages.

[Reckless Fire]

MagnetoMagnus has provided us with many different routines. You'll just have to search through the pages.

Its probably scattered, and besides maybe he or someone else, has perfected a new, better routine

[ssjbrydon]

What do you need for strength. Could someone create a full body routine for strength. How many sets, reps, how heavy a weight(light, medium, heavy)....etc? It would be very appreciated.



just use the one i posted a few pages back about my full body routine. my main goal is for strength and the exercises ive chosen are all compound.

[Soldier Zero]

MagnetoMagnus has provided us with many different routines. You'll just have to search through the pages.

Actually, IIRC, the ones he created were for body building purposes mainly, but probably with a few changes it could be made into power lifting.

[Reckless Fire]

all right, but what is the rep and set for strength? and weight use?

[MagnusMadness]

all right, but what is the rep and set for strength? and weight use?

Do you want absolute or relative strength?

If "functional" strength is your goal it means you are concerned with strength outside the gym for everyday living, or perhaps athletic purposes. You could give a shit how much you bench press.

Or do you really want specific things, like to bench press 300+ or Deadlift a ton of weight? Do you want strength for certain exercises regardless of how functional they are or how little the carry over may be?

These questions need to be answered before embarking on a strength training regimen.

[b1gazn]

I tried some stretch mark creme today. Its only been a few hours but I can already see some results.

The only bad thing about it is that, you'll have to continue using it to prevent the visibility of the stretch marks.

[denjin]

These questions need to be answered before embarking on a strength training regimen.



Interesting. I only care about the aesthetics. Any comments for me?

(I'm guessing I should be leaning on hypertrophy, which I've been trying to do.)

[FragMasterGen]

so since im trying to bulk up as much as possible, i should do heavier weights and lower repetitions, but how many sets?

lately ive been doing repetitions of 5 for 5 sets

[Soldier Zero]

If "functional" strength is your goal it means you are concerned with strength outside the gym for everyday living, or perhaps athletic purposes. You could give a shit how much you bench press.

Would functional strength only be useful if you have a very labor-demanding job? Cause I mean working out overall gives muscle so you'll of course gain some functional strength, right?

so since im trying to bulk up as much as possible, i should do heavier weights and lower repetitions, but how many sets?

lately ive been doing repetitions of 5 for 5 sets

Use one of the periodizations Magnus wrote earlier, they're good.

[kainzero]

there's a ton of "strength" routines. it's not all limited to set and rep range.

take for example, joe defranco's "westside for skinny bastards" routine, aimed towards athletes, based off of the original westside template.

http://www.defrancostraining.com/articles/articles.htm
different rep ranges, different sets.

how about the rippetoe routine for starting strength?
http://forum.bodybuilding.com/showthread.php?t=750551
3x5 for everything.

bill starr's classic 5x5?
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

there's a lot of programs to choose. just choose one and work on it for a while, then go ahead and modify it based on what works.

if you're a beginner, it's even easier because almost everything works. the one similar thing that you will see in all the programs is that they all rely on heavy compound movements. there are very little if any machine work or isolation movements, and that's the most important part.

[$|-|U(V)AYeL]

Magnus, I need a good push/pull/leg split routine that has isolation/compound exercises. Help a brother out.. 3 day split will be good. Going to switch it up from the full body... shock that body.

[Reckless Fire]

Do you want absolute or relative strength?

If "functional" strength is your goal it means you are concerned with strength outside the gym for everyday living, or perhaps athletic purposes. You could give a shit how much you bench press.

Or do you really want specific things, like to bench press 300+ or Deadlift a ton of weight? Do you want strength for certain exercises regardless of how functional they are or how little the carry over may be?

These questions need to be answered before embarking on a strength training regimen.

Break dancing strength. I want to be able to lift and control my body.

[MagnusMadness]

Magnus, I need a good push/pull/leg split routine that has isolation/compound exercises. Help a brother out.. 3 day split will be good. Going to switch it up from the full body... shock that body.

Why do you need to change from a full body workout? You are also not in dire need of isolation work, you are still pretty much a newb. Just try some different movements/exercises, but still cover all your bases. If you must have some isolation work, cut the workout back to four compound movements (push/pull/squat/lunge or deadlift) and two isolation movements targeting your perceived weak points.

Your strength gains are probably starting to slow down and this concerns you right?? Well you've been lifting for a little while now and it's only natural for it to become more difficult to lose fat and gain muscle simultaneously. When you start adding calories back to your diet and start gaining weight again, it will be much easier to see gains in strength and muscle size.

If you are still trying to shed some fat, a full body workout is still the way to go IMHO.

[$|-|U(V)AYeL]

Why do you need to change from a full body workout? You are also not in dire need of isolation work, you are still pretty much a newb. Just try some different movements/exercises, but still cover all your bases. If you must have some isolation work, cut the workout back to four compound movements (push/pull/squat/lunge or deadlift) and two isolation movements targeting your perceived weak points.

I've been bulking for the past 2 months now.. I've made some gains. Going to start cutting at the end of March.. EXCEPT, dude.. that work out is a fucking toll on my body/mind.. definetly overtraining.. 'cause i'm lifting really heavy weights now in everything.. :annoy: what should I do? even cutting down one exercise i'm still tired? but then again, i'm always doing 5 reps, 3 sets.. (wanted to go heavy and gain strength.. thought considering i'm eating enough i'll gain mass.. which i did)

I just thought it'd be a good idea to switched it up. i've been doing the same shit for 6 fucking months, and i was getitng bored.. except today felt good 'cause my strength went up. :lovin: but still, i think it'll be good for me to shock the body.. you might suggest periodization..? but it's hard to go light again after going heavy.

Recommend, and i will just follow that..

Just to let yo know my long term plan:
I want to get to around 170 lbs (be symmetrical, hopefully have relatively big abs, and big shoulders) at 7-8% bodyfat.. then after that I want to focus on just strength, and functional strenght.. for breakdancing liek the guy before me.

[denjin]

You should be having fun, man. If you feel the need to switch it up, then I say you should.

In the (Alwyn) Cosgrove book, he actually plans like, a WEEK of doing nothing for the people using his system. If you've been pounding it out for 6 months straight, you definitely should have a break. (In the book, he writes programs for 52 week sets. And I remember clearly, that somewhere in those 52 is a giant chunk of doing nothing.)

According to him, it helps in the muscle growth. Yes, growth by doing nothing. Something about recovery or other.

Regardless though, when your MIND is being taxed, a break is in order. You don't want to get sick of lifting then be 'off' for a month or five do you?

[SEbastard]

I've been bulking for the past 2 months now.. I've made some gains. Going to start cutting at the end of March.. EXCEPT, dude.. that work out is a fucking toll on my body/mind.. definetly overtraining.. 'cause i'm lifting really heavy weights now in everything.. :annoy: what should I do? even cutting down one exercise i'm still tired? but then again, i'm always doing 5 reps, 3 sets.. (wanted to go heavy and gain strength.. thought considering i'm eating enough i'll gain mass.. which i did)

I just thought it'd be a good idea to switched it up. i've been doing the same shit for 6 fucking months, and i was getitng bored.. except today felt good 'cause my strength went up. :lovin: but still, i think it'll be good for me to shock the body.. you might suggest periodization..? but it's hard to go light again after going heavy.

Recommend, and i will just follow that..

Just to let yo know my long term plan:
I want to get to around 170 lbs (be symmetrical, hopefully have relatively big abs, and big shoulders) at 7-8% bodyfat.. then after that I want to focus on just strength, and functional strenght.. for breakdancing liek the guy before me.

Take a solid week off at least once every 6 months. I'm not sure what workout you are following, but it's generally a good idea to do that to let your body recover.

I tend to take a full week off every 3 months or so, but then again I'm pushing on 32 years old so....

Also, make sure you are getting enough sleep each night, that can lead to overtraining, and minimal gains.

Can also try heavy/light in the same workout.

[$|-|U(V)AYeL]

I take a week off every 2 months, and i take days off depending on how i feel. I always sleep atleast 8 hours a night, so i think i got that covered. :wink:

Edit:

I remember before my work out I was feeling fine, but right after i was feeling exhausted.. i couldn't even study for my mid-term.

[KrassHole]

What about some good shoulder work outs?

I'm at home with free weights and a bench, the only shoulder exercise I got is sitting in a chair and lifting straight up but its pretty uncomfortable any suggestions would be good.

Also is there any good exercise to work the latts @ home w/o a machine?

edit: can lack of sleep really prevent muscular growth??

[Dyce]

What about some good shoulder work outs?

I'm at home with free weights and a bench, the only shoulder exercise I got is sitting in a chair and lifting straight up but its pretty uncomfortable any suggestions would be good.

Also is there any good exercise to work the latts @ home w/o a machine?

edit: can lack of sleep really prevent muscular growth??

At home without a machine you could do arm circles....(http://www.bodybuilding.com/fun/exercises.php?Name=Arm+Circles)

Handstand push-ups also work, but they are a really big bitch to do. You could also do some dips off of a chair or something, it works triceps a lot but it also works your shoulders some.

I'm not sure if not enough sleep prevents muscular growth, but it is really important when you are training. The harder you workout, the more time you need to rest.

[KrassHole]

ya I do dips as a regular part of my routine. I dont expect any real growth from my routine, just trying to keep my muscles somewhat active for when I decide to go back to the gym. thanks for the reply.

[Soldier Zero]

For lats, dumbbell rows. Or if you have a bar and plates, then barbell rows.

[KrassHole]

Rows meaning standing straight up and pulling my arms up? If so then I guess I'm on the right track.

[SEbastard]

Rows meaning standing straight up and pulling my arms up? If so then I guess I'm on the right track.

Nah, bend over at the waist, and pull a bar in towards your stomach.

Not sure what you are talking about, maybe shrugs, or upright rows.

[KrassHole]

Nah, bend over at the waist, and pull a bar in towards your stomach.

Not sure what you are talking about, maybe shrugs, or upright rows.

More like a pull up.

[SEbastard]

I take a week off every 2 months, and i take days off depending on how i feel. I always sleep atleast 8 hours a night, so i think i got that covered. :wink:

Edit:

I remember before my work out I was feeling fine, but right after i was feeling exhausted.. i couldn't even study for my mid-term.

I believe you said you were doing 3 sets of 5 reps, which really isn't that much.........how many total exercises are you doing?

[$|-|U(V)AYeL]

I believe you said you were doing 3 sets of 5 reps, which really isn't that much.........how many total exercises are you doing?

6 exercises... the original work out Magnus posted..
so on a regular day, i'm benching, squatting, and deadlifting plus three other compound exercises.

[Reckless Fire]

How come you never throw tricep pull down, flyies, or bi curls in to your work out routine. I see some routines here where bench press is the only thing for chest. I feel like I need to do more. Are the machines really that useless?

[ssjbrydon]

How come you never throw tricep pull down, flyies, or bi curls in to your work out routine. I see some routines here where bench press is the only thing for chest. I feel like I need to do more. Are the machines really that useless?



because those are all isolation exercises which wont help out in the strength department. if ur lacking in the chest, then do some flys. i do them once a week because my chest sucks. but the bench press and incline bench press hit the chest really hard if u go wide.

i wouldnt say machines are useless. some of the machines have weird ranges of motion(stupid miliatry press machine....). when i first started working out i used machines and free weights, but now i noticed that the machines actual weights are wayyyy off. i tried the fly machine the other day and i was doing 150lbs on the machine....wtf, im only using 35lb dumbells when i do them on a flat bench.

[HeaT]

yo magnus, do you know if you burn more calories when you are already tired???

for example...let say that when you ride a bike for like 5 min you burn a certain amount of calories...now lets say that you run a fast paced mile first then you ride the bike for 5 min, will you burn more calories now because you have already exhausted your body from the mile???

im outi

Roberth

[Soldier Zero]

So this morning the radio was talking about 2 kids and dropping weight for wrestling. They had to do an insane amount of cutting (22 lbs.) in under a few weeks, I think 3 or 4. These dudes starved themselves and crap, one of them was down to like 2% body fat. That's ridiculously unhealthy. Why does wrestling go by weight classes like this? I mean, if one kid is 115 lbs. with 25% BF and another kid is 115 lbs. with 10% BF, it's not so much about weight, but muscle mass.

Also, talking at lunch with friends and one of them was saying chicken and fish aren't meat. I know they're classified different (meat, poultry, & seafood), but in the end, aren't they all just meat? He speficially said meat is only red meat and pork.

[KrassHole]

because those are all isolation exercises which wont help out in the strength department. if ur lacking in the chest, then do some flys. i do them once a week because my chest sucks. but the bench press and incline bench press hit the chest really hard if u go wide.

i wouldnt say machines are useless. some of the machines have weird ranges of motion(stupid miliatry press machine....). when i first started working out i used machines and free weights, but now i noticed that the machines actual weights are wayyyy off. i tried the fly machine the other day and i was doing 150lbs on the machine....wtf, im only using 35lb dumbells when i do them on a flat bench.



Ya I also noticed this. For bicep curls i usually do 4 reps of 10 40lbs + bar, at the gym i was doing 4 reps of 10, 80lbs :looney:

[fernando's nuts]

v-taper for teh win!

[MagnusMadness]

6 exercises... the original work out Magnus posted..
so on a regular day, i'm benching, squatting, and deadlifting plus three other compound exercises.

I already advised you.

If you want size, high frequency programs are the way to go. If not a full body program, an upper/lower split would suffice.

It seems you changed goals without making any changes to the program except a little heavier weight (you increased intensity without any correlating decrease in volume, and you are much stronger than before, and you are probably lifting at or close to failure more often than not, this is why you are exhausted all the time)

I don't think anyone unloads as I outlined in every program I posted. That shit is crucial to CNS recovery. Especially to you guys lifting balls out.

Shu, just cut back on the overall volume and focus on gaining weight, and improving your lifts. For a slight change of pace, you only really need to change exercises or articulations. If the original program looked like this...

Squat, Bench, Pullups, Military press, Db Rows, Romanian Deadlifts

Then try something like this.

Front Squats, Incline Press, Chin ups, 1Legged Romanian Deadlifts.

See? Completely different exercises, but still an effective full body workout. Now with only four exercises and movements that overlap each other much less, you may not be as exhausted. Now if you like you can even throw in a couple isolation movements for lagging/inhibited muscles. Whatever you want, have fun. But measure progress in whatever you choose to do and be consistent.

Now, full body workouts are pretty tiring workouts....you are using your ENTIRE body remember? Now say you are using an undulating model of periodization...like this...

3x12
4x8
unload
5x5 or 5x3
repeat...

Does this mean you are going to lift at ur 12RM or close to it the first week? And ur 8RM or close to it on the second week? No. Not necessarily. I might do this...

3x12 (16RM)
4x8 (10-12RM)
unload (yes, this means a LIGHT WEEK cut volume and intensity back SIGNIFICANTLY)
5x3 (4-6RM, fucking go for the gold THIS WEEK)

This is how you keep from feeling like a worthless piece of shit all the time.

Hope that helped...sorry for the essay.

[fernando's nuts]

I read on FitnessRx that if you train like you normally do, but decrese the weight your lifting on the last set it will maximize muscle growth etc, haven't tried it myself but any of you guys heard about this/done it?

[ssjbrydon]

So this morning the radio was talking about 2 kids and dropping weight for wrestling. They had to do an insane amount of cutting (22 lbs.) in under a few weeks, I think 3 or 4. These dudes starved themselves and crap, one of them was down to like 2% body fat. That's ridiculously unhealthy. Why does wrestling go by weight classes like this? I mean, if one kid is 115 lbs. with 25% BF and another kid is 115 lbs. with 10% BF, it's not so much about weight, but muscle mass.

Also, talking at lunch with friends and one of them was saying chicken and fish aren't meat. I know they're classified different (meat, poultry, & seafood), but in the end, aren't they all just meat? He speficially said meat is only red meat and pork.



i always thought seafood wasnt meat and chicken was. i know during lent my family tells me i cant eat chicken on friday, but seafood yes

[Reckless Fire]

I lost my spotter recently, What happens if I can't finsih the last set? Sould I lessen the weight for the last set?
Also my friend is doing "Speed traing" He says he'll do a workout with light weight and to like 50 reps. What exactly is this doing for the muscle?

[SEbastard]

I read on FitnessRx that if you train like you normally do, but decrese the weight your lifting on the last set it will maximize muscle growth etc, haven't tried it myself but any of you guys heard about this/done it?

Not sure if you are talking about the same thing, but there is a japanese study floating around where you add a burnout set at the end with less weight. Say 40-50%, and do it for 15-25 reps (wherever you hit failure, or near it).

Dicked around with this a bit during my last 5x5. It did seem to spurt a bit of growth, though it's hard to tell if it is just because it was a different type of shock to the system, or cause of the burnout.

[SEbastard]

6 exercises... the original work out Magnus posted..
so on a regular day, i'm benching, squatting, and deadlifting plus three other compound exercises.

May also want to look at where your nutrition is, and if you are taking any supps, creatine etc. All that can have an effect on recovery time.

[denjin]

Are the machines really that useless?


I have read in multiple places (including Cosgrove):
Don't dismiss all machines or all bars.
Do both.


v-taper for teh win!

What is that?

Whatever you want, have fun.

I like that, good shit.
but in the end, aren't they all just meat?

Damn semantics. I feel the way you do, it's all just meat.


What happens if I can't finsih the last set?


I have read many times that going to failure is actually a way to slow down muscle growth. Of course, I've heard for years that going to failure makes you increase muscle faster so...it's arguable either way. I say keep it safe, and look for a spotter when outside of the gym.

[HeaT]

I don't think anyone unloads as I outlined in every program I posted. That shit is crucial to CNS recovery. Especially to you guys lifting balls out.


i unload, shit is crucial, you can totally tell a difference if you do and dont, and the cool thing about it is after my unload week comes my pretty "heavy" week, so i am rested up for some hard shit...

anyway, did you check out my previous question??? i am assuming yes, but i wanted to make sure and to what extent...

im outi

Roberth

[-=KOH=-]

oops, i'll fix this post later.

[HeaT]

so yesterday i am doing front squats and in the middle of my set, like the 3rd rep, this dude comes up to me, on my platform, and is like, "yo how many sets you have left"...........i was like, 3...

dude wtf, i mean this guy was pretty big himself, as in he has probably been lifting for a while...why would you fucking ask someone in the middle of a set, are you fucking kidding me...

im outi

Roberth

[Mr. Bastos]

Ok sorry for asking cuz I am sure it's in the thread but I'm a too lazy to read this monster of a thread right now, anyhow.

I've finally been getting into the gym regularly. I'm like 5'6 1/2", and I've lost about 40lbs so far, down from 330 late last year to about 287 the other day. I know I was pretty fuckin big(Still am) and finally motivated myself to get in the damn gym.

I've been eating relatively low carbs, cutting out sugars and staying away from breads and shit like that cuz a friend recommended atkins. I did that at first and lost an ass load, but wasn't sure how safe that diet was long term, so I'm allowing myself to eat more carbs than before(still no sugar). I was curious if I should start drinkin protein shakes, not sure if that would help me lose more weight or slow down the process. Or do nothing at al for me. What should my diet look like?

Also, right now I'm starting to up my cardio, trying to get in there M-F doing at least 30 minutes of cardio and lifting M/T & TH/F (Upper/lower). if anyone has any routines that I could use that would be cool too. getting below 200 is the main goal right now. Though not sure how long that will take. Does anyone know what the "ideal" weight is for a guy my height? I've heard they're pretty low and don't really wanna get that small, but was curious anyway. I'm 23 BTW.

Thanks for any kind of help.

[HeaT]

Ok sorry for asking cuz I am sure it's in the thread but I'm a too lazy to read this monster of a thread right now, anyhow.

I've finally been getting into the gym regularly. I'm like 5'6 1/2", and I've lost about 40lbs so far, down from 330 late last year to about 287 the other day. I know I was pretty fuckin big(Still am) and finally motivated myself to get in the damn gym.

I've been eating relatively low carbs, cutting out sugars and staying away from breads and shit like that cuz a friend recommended atkins. I did that at first and lost an ass load, but wasn't sure how safe that diet was long term, so I'm allowing myself to eat more carbs than before(still no sugar). I was curious if I should start drinkin protein shakes, not sure if that would help me lose more weight or slow down the process. Or do nothing at al for me. What should my diet look like?

Also, right now I'm starting to up my cardio, trying to get in there M-F doing at least 30 minutes of cardio and lifting M/T & TH/F (Upper/lower). if anyone has any routines that I could use that would be cool too. getting below 200 is the main goal right now. Though not sure how long that will take. Does anyone know what the "ideal" weight is for a guy my height? I've heard they're pretty low and don't really wanna get that small, but was curious anyway. I'm 23 BTW.

Thanks for any kind of help.

use this formula

+your weight x 13.8
+your height in inches x 5
+67 - (your age x 6.8) *note this will be a negative number

add it all up, whatever you get, that is the amount of calories you need to intake to maintain you current body weight...i think you will probably be somewhere around the 4000 mark, basically decrease your calorie intake by 1000, then whatever that is divide it by 5 (the number of times you should be eating a day), so whatever ever number you get lets say 600 calories, then split your 5 meals a day into 600 calories each...

im outi

Roberth

[Mr. Bastos]

use this formula

+your weight x 13.8
+your height in inches x 5
+67 - (your age x 6.8) *note this will be a negative number

add it all up, whatever you get, that is the amount of calories you need to intake to maintain you current body weight...i think you will probably be somewhere around the 4000 mark, basically decrease your calorie intake by 1000, then whatever that is divide it by 5 (the number of times you should be eating a day), so whatever ever number you get lets say 600 calories, then split your 5 meals a day into 600 calories each...

im outi

Roberth

thanks dude

[HeaT]

thanks dude

ya no problem, once you lose weight from doing that, you can drop your calories again to lose more again etc. etc...

im outi

Roberth

[Green]

(v-taper)

What is that?

Upper body shape.

[ssjbrydon]

use this formula

+your weight x 13.8
+your height in inches x 5
+67 - (your age x 6.8) *note this will be a negative number

add it all up, whatever you get, that is the amount of calories you need to intake to maintain you current body weight...i think you will probably be somewhere around the 4000 mark, basically decrease your calorie intake by 1000, then whatever that is divide it by 5 (the number of times you should be eating a day), so whatever ever number you get lets say 600 calories, then split your 5 meals a day into 600 calories each...

im outi

Roberth



wow i had no idea there was a formula for calorie intake, mine came out to right under 3000 cals. is there is a percentage that i should use to say lose 10lbs or gain 10lbs? what about calories lost from exercise, should this be factored in too?


im such a scrub at nutrition:sweat:

[denjin]

wow i had no idea there was a formula for calorie intake, mine came out to right under 3000 cals. is there is a percentage that i should use to say lose 10lbs or gain 10lbs? what about calories lost from exercise, should this be factored in too?


im such a scrub at nutrition:sweat:

The math is VERY interesting.

So I'm about 2700.

I want to 'get big.' So, could someone please post up an example of what I should be eating daily?

Forst instance, we all think tuna is great. Eat X cans of tuna a day. Y pounds of pork. Spread the total out over 5 meals.

I'd really appreciate it.

[coco_j]

^ I second this mans request :)

[HeaT]

The math is VERY interesting.

So I'm about 2700.

I want to 'get big.' So, could someone please post up an example of what I should be eating daily?

Forst instance, we all think tuna is great. Eat X cans of tuna a day. Y pounds of pork. Spread the total out over 5 meals.

I'd really appreciate it.

this math/equation i posted a couple of pages back, that also included what i ate in my diet (which is also what anyone can eat, and are good foods for bodybuilding) but i guess no one payed attention to that post...i also had a pic of my grocery shopping i did that day for some meals that week lol...

Here is an example of one day of meals for me...

meal1

Oatmeal with milk
scrambled eggs

meal2
cottage cheese
1 slice of bread
one fruit

meal3
chicken breast
rice and vegetables (Broccoli, carrots, cucumbers, zuccini)

meal4 (this meal is usually pre workout)
pb and j
yogurt (find low calorie, high protein one...the one i eat is like 60 calories to 9 grams of protein)

meal5 (this meal is usually post workout)
pork loin
potatos and vegetables

meal6
protein shake mixed in with fruit (bannans or strawberry or whatever fruit you want)

im outi

Roberth

[KrassHole]

wow I never knew there was a formula either. Mine is 2223, seems kinda low which I guess makes thigns a bit easier.

[Taito]

That calorie formula is gold.. and yeah I missed it the first time. I'm done with getting bigger but this can help me lean out a bit for summertime.

[denjin]

but i guess no one payed attention to that post

Roberth

My apologies, Robert.

I remember someone posting a picture of food and prices. I think that was you(?). What I got out of that post was "Yup, if you shop for your groceries, you can save money."

I look at your amount of eating and it appears to be pretty 'human.' I remember looking at Magnus's and going "WHOA, how can one guy EAT that much!?!"

Your number must be lower than Magnus's?

What I gather from your post now is that I am eating a pretty decent amount. I just got to keep eating it more and more often. Scheduling means I eat 3 meals a day, instead of 5.

Dude, again, sorry, man. I try to read every post and take it to heart.

[HeaT]

My apologies, Robert.

I remember someone posting a picture of food and prices. I think that was you(?). What I got out of that post was "Yup, if you shop for your groceries, you can save money."

I look at your amount of eating and it appears to be pretty 'human.' I remember looking at Magnus's and going "WHOA, how can one guy EAT that much!?!"

Your number must be lower than Magnus's?

What I gather from your post now is that I am eating a pretty decent amount. I just got to keep eating it more and more often. Scheduling means I eat 3 meals a day, instead of 5.

Dude, again, sorry, man. I try to read every post and take it to heart.

no problem, i dont really care, i just wonder sometimes if my posts get read in any thread lolol...

it is human...i dont believe in eating untill you explode to gain weight...im sure it works, but there is too much fat that is added (ive done it before)...i guess my meals revovle more around clean bulking??? or just eating clean???...i try to get the most out of my calories by having a decent amount of protein per what i eat in comparison to calories...for example, the cottage cheese i eat, per serving it has 14g of protein and 70 calories...that imo is a REALLY good ratio for a 'food', especially since it is a 'snack' type meal...

i definately do not eat as much as mangus did ( i dont know if he still eats like that)...i am somewhere around 2500 calories...

im outi

Roberth

[denjin]

Upper body shape.

Almost forgot: Cool. Thanks.

no problem, i dont really care, i just wonder sometimes if my posts get read in any thread lolol...

it is human...i dont believe in eating untill you explode to gain weight...im sure it works, but there is too much fat that is added (ive done it before)...i guess my meals revovle more around clean bulking??? or just eating clean???...i try to get the most out of my calories by having a decent amount of protein per what i eat in comparison to calories...for example, the cottage cheese i eat, per serving it has 14g of protein and 70 calories...that imo is a REALLY good ratio for a 'food', especially since it is a 'snack' type meal...

i definately do not eat as much as mangus did ( i dont know if he still eats like that)...i am somewhere around 2500 calories...

im outi

Roberth

Cool. Cool.

Wow...I'm like, 2700 and you're 2500. I need to be eating MORE than you. Man...

Okay, here's my next question:

Anyone been lifting for a while and eating 'normal' and not getting results then switch to a 'real' diet and then get bigger?

[ssjbrydon]

Almost forgot: Cool. Thanks.



:

Anyone been lifting for a while and eating 'normal' and not getting results then switch to a 'real' diet and then get bigger?




ill let u know in about a month, i have the worst eating habits and my gains are pretty slow.

[HeaT]

Almost forgot: Cool. Thanks.



Cool. Cool.

Wow...I'm like, 2700 and you're 2500. I need to be eating MORE than you. Man...

Okay, here's my next question:

Anyone been lifting for a while and eating 'normal' and not getting results then switch to a 'real' diet and then get bigger?

i meant i am eating 2,500 calories, from the formula i got 2,200...

im outi

Roberth

[300 lb Eugene]

Cardio cardio cardio :cool:

[MagnusMadness]

That formula isn't accurate by a long shot guys. TONS of things aren't taken into consideration. All calories aren't created equal and all metabolisms aren't created equal.

It doesn't take into account how much of a person's total bodyweight is actually muscle....which is more metabolically expensive tissue than fat. (think about the drastic difference between a 200lb fatass and a 200lb bodybuilder who is in contest condition....big difference...well their metabolisms aren't actually on equal footing either)

It doesn't take into account meal timing or frequency or the macros involved...(I ate 2500 calories worth of donuts in one sitting as opposed to the guy who ate 2500 calories worth of clean, nutritious foods, spread out over 4 meals and 2 snacks....which one of us will have a higher resting metabolism?)

Here's the biggie....it doesn't take into account a person's LEVEL OF ACTIVITY!!!! That's what makes the formula total garbage. A very athletic/active individual will need many more calories to maintain their bodyweight than a person who leads a sedentary lifestyle.

There's way more as to why that formula isn't accurate by a long shot, but those are a few big ones.

[HeaT]

That formula isn't accurate by a long shot guys. TONS of things aren't taken into consideration. All calories aren't created equal and all metabolisms aren't created equal.

It doesn't take into account how much of a person's total bodyweight is actually muscle....which is more metabolically expensive tissue than fat. (think about the drastic difference between a 200lb fatass and a 200lb bodybuilder who is in contest condition....big difference...well their metabolisms aren't actually on equal footing either)

It doesn't take into account meal timing or frequency or the macros involved...(I ate 2500 calories worth of donuts in one sitting as opposed to the guy who ate 2500 calories worth of clean, nutritious foods, spread out over 4 meals and 2 snacks....which one of us will have a higher resting metabolism?)

Here's the biggie....it doesn't take into account a person's LEVEL OF ACTIVITY!!!! That's what makes the formula total garbage. A very athletic/active individual will need many more calories to maintain their bodyweight than a person who leads a sedentary lifestyle.

There's way more as to why that formula isn't accurate by a long shot, but those are a few big ones.

ummm it think you missed the point of the forumla, or maybe i didnt describe the point...

this is just to maintain bodyweight doing absolutely no activity...like a how much does it take to just live calorie wise at your current body weight...if you are active obviously you have to adjust...

for example...lets say you get 2500 and you want to eat 3000, which is an excess of 500...but lets say that you calculate how many calories you burned from running a mile that day, which was 500, obviously now you have to eat an extra 1000 calories that day to make up for it...

but that is really not the point...

it is not completely accurate, there is nothing that is completely accurate actually...although i got this from a journal that got published...it is supposed to be used as in indicator at where you stand if you are an average dude starting out so you know how to sort of judge what you are supposed to be doing...

im outi

Roberth

[ssjbrydon]

why does my lower back ache like hell after 30 minutes of jogging. i wake up and i have no pain, its just when i jog it hurts, the pain subsides gradually after i finish jogging. wtf

[denjin]

why does my lower back ache like hell after 30 minutes of jogging. i wake up and i have no pain, its just when i jog it hurts, the pain subsides gradually after i finish jogging. wtf

While I have no diagnosis, my friend went throught the same thing. Poor guy had to give up running (the guy loves running).

In the end, I gotta push "swimming" yet again. Probably no joint/bone pains from swimming.

In the past, I have been told (for my ankle pains) that I should run uphill or up stairs. Maybe that'll help you?

[ssjbrydon]

While I have no diagnosis, my friend went throught the same thing. Poor guy had to give up running (the guy loves running).

In the end, I gotta push "swimming" yet again. Probably no joint/bone pains from swimming.

In the past, I have been told (for my ankle pains) that I should run uphill or up stairs. Maybe that'll help you?



well although i live in louisiana, its still a bit too cold to swim. ive been on the stairmaster a few times, and my back doesnt feel as much pain after a full 30 minutes but the damn thing feels weird and i cant get a good sweat on it.

its so weird, i play tennis every other weekend and i can go for hours of hard running.... no back pain. i can play bball for a few hours up and down.... no pain. im thinking of visiting a chiro or a physician, im just afraid of the worst like degenerative disk disease or something crazy:annoy:


or maybe im just losing my mind:sweat:

[VruS]

I have shooting pain in the lower left front part of my knee. This pain only occurs when I go from a sitting position to a standing one. Not walking or anything. I did a lot of deadlifts and squats the day before. Today I also played a bit of ddr in a very long time. Would this be due to bad lifting, heavy lifting or over training?

[Soldier Zero]

I have shooting pain in the lower left front part of my knee. This pain only occurs when I go from a sitting position to a standing one. Not walking or anything. I did a lot of deadlifts and squats the day before. Today I also played a bit of ddr in a very long time. Would this be due to bad lifting, heavy lifting or over training?

Possibly a combination of everything. If you were doing heavy weight and your form was off, something's gonna get affected. If you did a lot of reps, that only worsens the situation. DDR might've just put extra strain on it because when you step with one foot, you're actually putting 5 times your weight on the knee.

My suggestion, take it easy, ice it 10-15 mins once or twice a day if it really hurts.

[Taito]

why does my lower back ache like hell after 30 minutes of jogging. i wake up and i have no pain, its just when i jog it hurts, the pain subsides gradually after i finish jogging. wtf
Same thing happens to me.. actually it's always been a problem.. when I was younger at 160 it was something I could tune out, but 30 pounds later, running is just unbearable for me. My doctor recommended I stretch out my hamstrings and quads 3 times a day and change out my running shoes every 3 months.. dunno what good that'll do me.

[VruS]

Possibly a combination of everything. If you were doing heavy weight and your form was off, something's gonna get affected. If you did a lot of reps, that only worsens the situation. DDR might've just put extra strain on it because when you step with one foot, you're actually putting 5 times your weight on the knee.

My suggestion, take it easy, ice it 10-15 mins once or twice a day if it really hurts.

thanks. The pain seemed to last just yesterday, but I think i'll take a rest from legs today just make sure.

also after I deadlift and say I lie down right away, my lower back is incredibly sore for a few minutes, and then it goes away. Only if I lie down, not sit or stand. I am sure I'm doing proper form, taking my time and everything, but i'm wondering if this is normal?

[Soldier Zero]

thanks. The pain seemed to last just yesterday, but I think i'll take a rest from legs today just make sure.

also after I deadlift and say I lie down right away, my lower back is incredibly sore for a few minutes, and then it goes away. Only if I lie down, not sit or stand. I am sure I'm doing proper form, taking my time and everything, but i'm wondering if this is normal?

Well, deadlifting without straps hits your hamstrings, lower back, core muscles, forearms, and traps. Your lower back might not be up to par with the weight it's receiving.

[MagnusMadness]

You guys having back problems when jogging probably have tight hamstrings.



ummm it think you missed the point of the forumla, or maybe i didnt describe the point...

this is just to maintain bodyweight doing absolutely no activity...like a how much does it take to just live calorie wise at your current body weight...if you are active obviously you have to adjust...

for example...lets say you get 2500 and you want to eat 3000, which is an excess of 500...but lets say that you calculate how many calories you burned from running a mile that day, which was 500, obviously now you have to eat an extra 1000 calories that day to make up for it...

but that is really not the point...

it is not completely accurate, there is nothing that is completely accurate actually...although i got this from a journal that got published...it is supposed to be used as in indicator at where you stand if you are an average dude starting out so you know how to sort of judge what you are supposed to be doing...

im outi

Roberth

I didn't MISS anything heat. You must understand that a person's total body weight (without any regard to how much of it is LBM or muscle) and a person's height are no indication of how fast or slow there metabolism is. Before weight and height could begin to play a factor in what a person's maintenance level caloric intake would be is if they were pinched and you had an accurate breakdown of how much LBM they have and how much of that is striated muscle.

A person's maintenance level can really and truly only be found through trial and error, with many things remaining constant...(activity, meal timing, macro breakdown, etc)

[Soldier Zero]

^What's shaking Magnus? Your posts are slim lately, lol.

[Ryumexicano]

Talking about shaking, where can I get a good protein shake? One that does not taste like crap. How should I be taking the shake, I mean, how often, how often do you guys recommend?

Another question:

I stopped the gym like 5 months ago, and I am back again. I want to target my biceps, chest, and "sides" specifically.

What kind of excercises do you guys recommend for "better" results? What are results based on? I realized that I gained weight, since I work in an office all day. I want to get my triceps, biceps, and my chest to where I was last year :(

Thank you guys.

[Gackt]

I'm trying to lose weight and built muscle. Should I drink a protein shake before and after a work out? Currently I'm drinking a shake before a work out, and it seems like I've gain 14 pounds in a couple of weeks even though I'm eating pretty healthy. Also, what exercises can I do on my off days?

[Taito]

You guys having back problems when jogging probably have tight hamstrings.

That's what my doc said..

[denjin]

Talking about shaking, where can I get a good protein shake? One that does not taste like crap.

My understanding with shakes that taste good is that they're bad for you.

Excess sugar and all that.

The one I drink, I just chug. Though it does "taste good" so it's probably loaded with sugar.

[Soldier Zero]

Talking about shaking, where can I get a good protein shake? One that does not taste like crap. How should I be taking the shake, I mean, how often, how often do you guys recommend?

Another question:

I stopped the gym like 5 months ago, and I am back again. I want to target my biceps, chest, and "sides" specifically.

What kind of excercises do you guys recommend for "better" results? What are results based on? I realized that I gained weight, since I work in an office all day. I want to get my triceps, biceps, and my chest to where I was last year :(

Thank you guys.

I use this shake.

http://www.prosource.net/100-whey-gold/14958-1/14891/

For chest, bench press, dumbbell press, flies, whatever's good. Biceps and triceps have tons of exercises.

[MagnusMadness]

^What's shaking Magnus? Your posts are slim lately, lol.

I've moved and I don't have internet access at my new apt. yet. So when I come home to visit my folks I can use their computer.

[Biggzy]

I've moved and I don't have internet access at my new apt. yet. So when I come home to visit my folks I can use their computer.

Can you post some pics of yourself?

[Soldier Zero]

I've moved and I don't have internet access at my new apt. yet. So when I come home to visit my folks I can use their computer.

Ah gotcha.

On a sidenote, what is/was your major? I was thinking about engineering, but I'm horrible with calculus. I was thinking about nutrition and food science, the thing is, I'd assume my job would be educating old people what to eat everyday. :sad:

It'd be nice to learn more nutrition, but it'd be nice too if I learned more human anatomy and physiology.

[sainthuey]

Yo what up, never posted in this shit before anyway about me:

Weigh about a buck fifty, 6 0', work at a smoothie store and have acess to a ton of gladiator mix + natural whey protein powder, electrolyte, herbal nutrients, vanilla protein blend, egg protein, soy protein, vanilla weight gain. So far I've been adding like 2 70cc scoops of whey(45 grams per drink iirc). From what I heard if I want to gain weight(biceps + abs) I should take in for every pound of weight a gram of protein so I might start doing this.

Mostly my goal is have a larger upper body toned. Probably gonna pick up some 25 lb weights and curl them a few reps per day.

Only thing I've done since I started taking protein 2 weeks ago was sit ups(150 before going to sleep).

Any comments?

[ssjbrydon]

Yo what up, never posted in this shit before anyway about me:

Weigh about a buck fifty, 6 0', work at a smoothie store and have acess to a ton of gladiator mix + natural whey protein powder, electrolyte, herbal nutrients, vanilla protein blend, egg protein, soy protein, vanilla weight gain. So far I've been adding like 2 70cc scoops of whey(45 grams per drink iirc). From what I heard if I want to gain weight(biceps + abs) I should take in for every pound of weight a gram of protein so I might start doing this.

Mostly my goal is have a larger upper body toned. Probably gonna pick up some 25 lb weights and curl them a few reps per day.

Only thing I've done since I started taking protein 2 weeks ago was sit ups(150 before going to sleep).

Any comments?


dont do curls and join a gym.

[ssjbrydon]

I'm trying to lose weight and built muscle. Should I drink a protein shake before and after a work out? Currently I'm drinking a shake before a work out, and it seems like I've gain 14 pounds in a couple of weeks even though I'm eating pretty healthy. Also, what exercises can I do on my off days?



i recommend 1 protein shake before workout and a 2 scoop shake after workout. if u gained 14lbs in a couple weeks i dont know if thats good, cuz i seriously doubt its all muscle. its good your eating healthy tho, i would say ur on the right track.

the only thing i do on my days off is cardio, although its not always fun, its very rewarding once ur done.

[MagnusMadness]

Can you post some pics of yourself?

Well, I got a friend to post up a pic of me a buncha pages back. I was deadlifting..

Ah gotcha.

On a sidenote, what is/was your major? I was thinking about engineering, but I'm horrible with calculus. I was thinking about nutrition and food science, the thing is, I'd assume my job would be educating old people what to eat everyday. :sad:

It'd be nice to learn more nutrition, but it'd be nice too if I learned more human anatomy and physiology.

Well if you want to do something in the fitness industry, then a degree in exercise science or kinesiology or nutrition would all be good. A degree in nutrition qualifies you to do quite a bit as far as running fitness facilities IIRC.

The wonderful thing about such subjects is they can easily be studied independently at your leisure, hell that's all I've done and I'm doing alright for myself.

You could also pursue higher level certifications once you've completed ur degree in any field....ex...get a business/marketing degree...get ur CSCS or PES and then start your own training facility with all your combined knowledge.

[Soldier Zero]

Thanks Magnus.

Hm, I think I might start cutting in a month; basically change how I eat somewhat and begin to do cardio.

[Soldier Zero]

How do you flex the bicep?

I was arguing it today with someone. He said you flex your arm at 90 degrees for the bicep, anythng more is "cheating" which I didn't know what he was talking about. I said you flex it fully to contract the bicep muscle; you don't curl a dumbbell only 90 degrees, you curl it all the ways up.

Now, I'm just asking cause I was going off the top of my head at that moment.

[MagnusMadness]

How do you flex the bicep?

I was arguing it today with someone. He said you flex your arm at 90 degrees for the bicep, anythng more is "cheating" which I didn't know what he was talking about. I said you flex it fully to contract the bicep muscle; you don't curl a dumbbell only 90 degrees, you curl it all the ways up.

Now, I'm just asking cause I was going off the top of my head at that moment.

The biceps main function is to flex the elbow...as little or as much as needed....that guy is retarded..

[Soldier Zero]

Thanks Magnus; I hate arguing with idiots.

[Soldier Zero]

http://www.nytimes.com/2007/03/17/us/17weight.html?ex=1331784000&en=3f8169726d3a9872&ei=5088&partner=rssnyt&emc=rss

Some of those girls are pretty strong. And something I don't understand is why the clean and jerk execise is such a major lift in weight lifting competitions.

[ssjbrydon]

http://www.nytimes.com/2007/03/17/us/17weight.html?ex=1331784000&en=3f8169726d3a9872&ei=5088&partner=rssnyt&emc=rss

Some of those girls are pretty strong. And something I don't understand is why the clean and jerk execise is such a major lift in weight lifting competitions.

i believe because its an exercise that requires pure strength from the entire body.



i superstreched my hamstrings before cardio and wow what wanders did that work. i practically felt no pain but i did feel a slight pull, i guess i'll strectch my back out more next time. from now on im dedicating atleast 10 minutes to pure stretching before working out. i now realize the huge difference between a great stretch and an "ok" stretch.

[VruS]

sooo. how about that 300 workout routine. looks overkill for me... thoughts? gimmick?

[HeaT]

sooo. how about that 300 workout routine. looks overkill for me... thoughts? gimmick?

oh you mean roiding? ya that is overkill sometimes =]

actually, what is the workout routine used in 300??? do you have a link where i can see this routine...i have seen some clips from the trainer talking about training them but nothing about the routine...

im outi

Roberth

[Goose]

Yeah, every actor who was involved on the battleshots were in great shape. If there was a routine they put the stuntmen through, I'd like to try it out also to see if it's good for me.

[Soldier Zero]

It's some type of Spartan workout; they list a few things in one of my magazines, I'll check it out later.

[coco_j]

Fuck, Id love to see this 300 workout. Please post if anyone finds it.

[Mr. Bastos]

sooo. how about that 300 workout routine. looks overkill for me... thoughts? gimmick?

yeah me and my friends were talking about how everyone in that movie was ripped, wasn't sure if it they were enhanced or if that was real deal, but damn I wouldn't mind readin that workout

[mr. newbie]

Day 1: Chest and Tri's

dumbell press
Incline dumbell press
dumbell flies
hammer strength decline press
cable cross decline flies
dips
tricep pull downs
curl bar nosebreakers
dumbell kickbacks

Day 2: Back and Bi's

Pull ups (ABSOFUCKINLUTELY necessary)
wide grip lat pull downs (in front of neck to simulate a pull up motion)
more lat pull downs on a different machine and slightly closer grip
Don't know what this is called but u take a dumbell and lay over a flat bench and hold it out and let it go back behind ur head and pull it back up over u...(this is sposed to stretch ur ribcage out while workin ur lats at the same time)
One arm dumbell rows
Seated rows with a different grip
dumbell curls
concentration curls with a curl bar
hammer curls with cables.
Sometimes a couple exercises for forearms too here of late.

Day 3: Shoulders and traps

seated dumbell military press
military press on a cybex machine
lateral raises
frontal raises
I hit the rear delts on a machine for flies, u just turn around and do reverse flies...and I down set those
barbell smilies
side shrugs with dumbells
frontal barbell shrugs (be sure to roll the weight each rep and hold to make sure u hit the back of ur traps too)

Day 4: Legs

Squats on a smith machine
Leg press
Leg extensions
6 sets of reverse curls for hams on two different machines
6 sets of calf raises on two different machines...one seated and one standing.

(Sometimes) Day 5: Either Chest again or Bi's/Tri's

Repeat chest workout

Or do 9-12 sets each of whatever I feel like doing for bi's and tri's

I also try to do abs at least 3 times a week whenever I can.

-------------------------------------------------------------------------
I have 3 programs to choose from. You workout roughly 4 days a week and want size, so I chose an upper/lower split. It's also what I do...the first one will very much resemble my current program that I like very much. In all 3 versions the leg days are the same...what will change is the exercise selection for each given upper body day...You can try each one...but to really tell if the program is working for you or not is going to take at LEAST 2 months. In light of that I recommend you pick one based on what you think you will LIKE. That will better your chances of sticking to it. Now some of these exercises can be changed for others, but I did choose every exercise somewhat carefully for a reason, so if you decide you would like to make any changes to what I recommend then post what you want to change, and I will give it a thumbs up or down and why. Also, if you are using one of my programs I'm outlining right now, then post up which one you are doing and what form of periodization. I will again, give the yay or nay and my reasoning. Please don't bastardize what I'm givin u right here guys, I did this for free, I really want you to try this out how I intended it to be done, and I think you will be pleased with the results. And one last thing before I give you the program choices...if you are training for size....you MUST EAT....ALOT!! These programs are geared towards increased size but if you eat shit twice a day you will not grow, so DON'T BLAME THE PROGRAM....blame your diet.

Workouts are to be done in this weekly fashion Upper/Lower/off/upper/lower/off/off.

Version 1.0
Upper:
Bench Press
Bent Rows (pronated or palms down)
Seated DB Military press
Close Grip Lat pulldowns (use the handle that allows a neutral grip or palms facing each other)
ACCESSORY:
Incline flies/Reverse flies Superset

Lower:
Back Squats
Romanian Deadlifts
Lunges (stationary, step out..lunge...step back....repeat with other leg for desired reps)

Upper2:
WideGrip Lat pulldowns
Push Press (or standing military press...the "push" is ur legs snapping to get the weight moving)
Dumbell Rows
Incline Press
ACCESSORY:
Pullovers/Lateral Raises Superset

Lower2:
Deadlifts
Front squats (or if you hate these like I do, try bulgarian split squats)
Good Mornings



Version 2.0 (places much greater emphasis on arm musculature)

Upper:
Bench Press
Yates Rows (supinated grip, or palms facing upward)
Dips
Close Grip Lat pulldowns
ACCESSORY:
Barbell Curls/Kickbacks Superset

Upper2:
Supinated Lat pulldowns (form: think chin up on a lat pulldown machine)
Push Press
Dumbell Rows
Close Grip Bench Press
ACCESSORY:
Seated Overhead Tricep Extensions (dumbell or camber bar)/Hammer curls Superset



Version 3.0 (first upper body day is only horizontal movements, second day is vertical movements)

Upper:
Bench Press
Bent Rows
Incline Press
Dumbell Rows
ACCESSORY:
BB curls/kickbacks Superset

Upper2:
Lat pulldowns
Push Press
CG lat pulls
Dips
ACCESSORY:
Seated Overhead tricep extensions/hammer curls Superset

PERIODIZATION

Linear: (we are training for size I chose to increase volume linearly)
Wk1: 3x8
2: 4x8
3: 5x8 (drop accessory work this week)
4: UNLOAD 3x5 **using same weight as week 1**
repeat

Resting Intervals for this form should be 30-90 seconds. Be consistant with resting intervals as intensity isn't changing just volume.

Alternating: (this form I chose to change intensity weekly)
1) 3x8
2) 3x12
3) 3x5 (superset antagonistic muscle groups and drop the accessory work)
4) UNLOAD: 3x5 with weights from week 1
repeat

Rest Intervals should be longer (IMO) for the weeks with heavier weights...so...the heavier the weight, the longer you rest between sets...up to 2 minutes.

Undulating: (my favorite, we manipulate volume AND intensity and this particular model is what I'm currently using)

1) 3x12
2) 4x8
3) UNLOAD: 3x5 using weight from week 2
4) 5x5 (drop accessory work)
repeat

Resting intervals will be the same as with alternating periodization. Heavier weights= longer rests

Also, only periodize the main lifts....don't be doing 5 rep maxes with barbell curls...you are going for size, keep the weights for the accessory work low enough to complete 8-12 reps every week. And don't be surprised if these lifts don't jump up like ur big compound lifts...on weeks you unload or have lower volume or intensity you may be able to do more weight with the accessory work, but more intense, longer weeks will drain those arms before you get to em.

The forms of periodization I listed are examples and a good start....you can do all kinds of shit with periodization. I'm sure 2nd to God/opticallyinvis/juice monkey may know more about the different forms of periodization and how to manipulate variables better than me. If anyone of the more experienced lifters would like to make any suggestions please feel free to do so...but I will probably have a reason why I chose to do things a certain way.

Hope this helps....it was a very long post and I'm sorry...I may have accidentily left something out, if I recall anything I will post back up. Have fun, hope you guys like this.
__________________

-----------------------------------------
Upper/Lower/Off/Upper/Lower/Off/Off


Upper Day 1:

Bench Press (Horizontal Push)
Bent Rows (horizontal Pull)
DB Military Press (Vertical Push)
CG Lat Pulldowns (Vertical Pull) *looking to replace this next week, still looking into good alternatives with the available equipment...if you have a gym with a decent lat pull machine then by all means....you saw how difficult it was to set this up though...
Incline Flyes/Reverse Flyes superset (accessory)
BB curls/Tricep Pushdowns (accessory) **optional**

Lower Day 1:

Back Squats (quad dominant)
SLDL's (hip/ham dominant)
Lunges (quad dominant, but hits everything to a certain degree)
Calf Raises (accessory)
Abs (accessory

Upper Day 2:
WG Lat Pulls (vertical pull)
Push Press (vertical push) This is the standing military press we did the other day.
Spider Rows (horizontal pull) *I don't have heavy enough dumbells here, you may where you are, I personally would prefer the dumbells.
Incline DB Press (horizontal push) *not too steep, as this would make it more of a vertical push
Cross-Bench Pullovers/Lateral Raises Superset (accessory)
Lying Tricep Extensions/DB curls (accessory) **optional

Lower Day 2:
Deadlifts (hip dominant)
Front Squats (quad dominant)
Good mornings (hip/ham dominant) *will do these this week...looking forward to it. I'm SURE that erik's NEVER done these, it will be interesting to say the least.
Calf Raises (accessory)
Abs (accessory)

Week 1: 3x10-12
Week 2: 5x3-5
Week 3: 4x6-8
Week 4 (unload/active recovery): 2x15 (25RM) NO ACCESSORY WORK
Repeat.

Think that pretty much covers it....you know the rest...







zanac exerciseguide magnussays

[mr. newbie]

explanation of the above post!!!

i searched for all of magnus' post in this thread. i went through the first 10 pages of results and found these 2 programs. my goal is get all of his programs in 1 or 2 posts.

teh seemingly random title (repeated in red at bottom) is so whenever someone asks for one his programs you can search for one of those words and since i'm the only one who used them, you'll get that post

[denjin]

explanation of the above post!!!

i searched for all of magnus' post in this thread. i went through the first 10 pages of results and found these 2 programs. my goal is get all of his programs in 1 or 2 posts.

teh seemingly random title (repeated in red at bottom) is so whenever someone asks for one his programs you can search for one of those words and since i'm the only one who used them, you'll get that post

Well done, Mr. N.

If only we could alter the damn first page though.

Cosgrove...Cosgrove...need to go dig it up.

I'm unfamiliar with "Wiki," anyone know of a work-out one?

[HeaT]

here is one i kept and i am currently on version 3 of what is in this post...going on 5 months now, i might change it up soon...

Workouts are to be done in this weekly fashion Upper/Lower/off/upper/lower/off/off.

Version 1.0
Upper:
Bench Press
Bent Rows (pronated or palms down)
Seated DB Military press
Close Grip Lat pulldowns (use the handle that allows a neutral grip or palms facing each other)
ACCESSORY:
Incline flies/Reverse flies Superset

Lower:
Back Squats
Romanian Deadlifts
Lunges (stationary, step out..lunge...step back....repeat with other leg for desired reps)

Upper2:
WideGrip Lat pulldowns
Push Press (or standing military press...the "push" is ur legs snapping to get the weight moving)
Dumbell Rows
Incline Press
ACCESSORY:
Pullovers/Lateral Raises Superset

Lower2:
Deadlifts
Front squats (or if you hate these like I do, try bulgarian split squats)
Good Mornings



Version 2.0 (places much greater emphasis on arm musculature)

Upper:
Bench Press
Yates Rows (supinated grip, or palms facing upward)
Dips
Close Grip Lat pulldowns
ACCESSORY:
Barbell Curls/Kickbacks Superset

Upper2:
Supinated Lat pulldowns (form: think chin up on a lat pulldown machine)
Push Press
Dumbell Rows
Close Grip Bench Press
ACCESSORY:
Seated Overhead Tricep Extensions (dumbell or camber bar)/Hammer curls Superset



Version 3.0 (first upper body day is only horizontal movements, second day is vertical movements)

Upper:
Bench Press
Bent Rows
Incline Press
Dumbell Rows
ACCESSORY:
BB curls/kickbacks Superset

Upper2:
Lat pulldowns
Push Press
CG lat pulls
Dips
ACCESSORY:
Seated Overhead tricep extensions/hammer curls Superset

PERIODIZATION

Linear: (we are training for size I chose to increase volume linearly)
Wk1: 3x8
2: 4x8
3: 5x8 (drop accessory work this week)
4: UNLOAD 3x5 **using same weight as week 1**
repeat

Resting Intervals for this form should be 30-90 seconds. Be consistant with resting intervals as intensity isn't changing just volume.

Alternating: (this form I chose to change intensity weekly)
1) 3x8
2) 3x12
3) 3x5 (superset antagonistic muscle groups and drop the accessory work)
4) UNLOAD: 3x5 with weights from week 1
repeat

Rest Intervals should be longer (IMO) for the weeks with heavier weights...so...the heavier the weight, the longer you rest between sets...up to 2 minutes.

Undulating: (my favorite, we manipulate volume AND intensity and this particular model is what I'm currently using)

1) 3x12
2) 4x8
3) UNLOAD: 3x5 using weight from week 2
4) 5x5 (drop accessory work)
repeat

Resting intervals will be the same as with alternating periodization. Heavier weights= longer rests

Also, only periodize the main lifts....don't be doing 5 rep maxes with barbell curls...you are going for size, keep the weights for the accessory work low enough to complete 8-12 reps every week. And don't be surprised if these lifts don't jump up like ur big compound lifts...on weeks you unload or have lower volume or intensity you may be able to do more weight with the accessory work, but more intense, longer weeks will drain those arms before you get to em.

The forms of periodization I listed are examples and a good start....you can do all kinds of shit with periodization. I'm sure 2nd to God/opticallyinvis/juice monkey may know more about the different forms of periodization and how to manipulate variables better than me. If anyone of the more experienced lifters would like to make any suggestions please feel free to do so...but I will probably have a reason why I chose to do things a certain way.

Hope this helps....it was a very long post and I'm sorry...I may have accidentily left something out, if I recall anything I will post back up. Have fun, hope you guys like this.

zanac exerciseguide magnussays

im outi

Roberth

ps...actually the periodization i use is not there, i think mangus also post this one...it goes like this...

week 1: 4x6-8 (3 sets of 8-12 reps for accessory work)
week 2: 3x10-12 (3 sets for accessory work)
week 3: 3x8 (super set antagonistic muscle groups, keep accessory work)
week 4: unload 3x5 (using weights from week 2)

[denjin]

i am currently on version 3...


Yo, HeaT, what's a "Push Press (or standing military press...the "push" is ur legs snapping to get the weight moving)"?

I'm guessing that's the one that Olympic guys do?

[HeaT]

Yo, HeaT, what's a "Push Press (or standing military press...the "push" is ur legs snapping to get the weight moving)"?

I'm guessing that's the one that Olympic guys do?

http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=31

there is a vid of it, but basically ya...

also, what does the (25RM) stand for on the Unloading phase in one of the programs...

what is a Spider Row?
and are yates rows seated cable rows with a straight bar?

im outi

Roberth

[MagnusMadness]

http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=31

there is a vid of it, but basically ya...

also, what does the (25RM) stand for on the Unloading phase in one of the programs...

what is a Spider Row?
and are yates rows seated cable rows with a straight bar?

im outi

Roberth

spider rows are weird cable rows that you need a special set up for....they are 'ok'...yates rows are bent rows with an underhanded or 'supinated' grip. This grip places more emphasis on the biceps.

25RM is ur 25 rep max...meaning you use a weight that you can lift 25 times. Basically....just lift light weights so as to more fully recover....

Wow, such old posts you guys are diggin up...I've learned so much since then...the latter programs will still do the trick tho.

[HeaT]

spider rows are weird cable rows that you need a special set up for....they are 'ok'...yates rows are bent rows with an underhanded or 'supinated' grip. This grip places more emphasis on the biceps.

25RM is ur 25 rep max...meaning you use a weight that you can lift 25 times. Basically....just lift light weights so as to more fully recover....

Wow, such old posts you guys are diggin up...I've learned so much since then...the latter programs will still do the trick tho.

what have you learned that would change some of the latter programs??? im asking only because after this month, i am looking to change things up, maybe a new routine or modify what i am doing...

im outi

Roberth

[MagnusMadness]

what have you learned that would change some of the latter programs??? im asking only because after this month, i am looking to change things up, maybe a new routine or modify what i am doing...

im outi

Roberth

Well to be honest, I've only learned a little more about basic anatomy and physiology...like, more specifically, how a muscle fires and how motor units are recruited exactly and how the body functions....my knowledge on program design probably hasn't changed significantly, which is something I probably need to work on.

[Reckless Fire]

As body builders do any of you have the strength to do this and if not how else do you get the strength to do that? http://www.youtube.com/watch?v=sQ-aZUVt2J4&NR

[ssjbrydon]

As body builders do any of you have the strength to do this and if not how else do you get the strength to do that? http://www.youtube.com/watch?v=sQ-aZUVt2J4&NR



i didnt watch the full video but im assuming the average weight of those guys are around eh 140-150? anyway, its not impossible or very hard. just do calestenics and you will be able to hold your body up own its own. i wanna see just how strong those "bboys" are. i say put them on a pair of olympic rings and lets see how long they can last. feel...the....burn......

[denjin]

i didnt watch the full video but im assuming the average weight of those guys are around eh 140-150? anyway, its not impossible or very hard.

I must agree with SSJB, it does seem do-able.

If it makes you feel better, you're not chasing the weightlifting abilities of weightlifters, you're chasing the weightlifting abilities of dancers.

Cool video. Didn't know those things were called arm chairs.

[denjin]

Magnus (Romie?) (JuiceMonkey?),

For someone that wants to do arm chairs, should they practice handstands or work with military presses?

What if they are unable to do handstands?

[HeaT]

i didnt watch the full video but im assuming the average weight of those guys are around eh 140-150? ....

what does this have to do with anything??? i have always wondered this, cause my friend would say the same thing when we were doing dips...hes like you can do them cause you dont weight 190...im like ya but your arms and chest are twice my arm and chest size, whats your point???

im outi

Roberth

[ssjbrydon]

what does this have to do with anything??? i have always wondered this, cause my friend would say the same thing when we were doing dips...hes like you can do them cause you dont weight 190...im like ya but your arms and chest are twice my arm and chest size, whats your point???

im outi

Roberth



because when i weighed 140 in high school i used to do hand stand pushups, one arm pullups, etc... with ease. now that im 190lbs and i pretty much know im a lot stronger i cant do a handstand pushup or one arm pullups. logically it doesnt make sense but everyone i know who weighs around 140 have 0 problems doing athletic stuff with their body whereas anyone i know whos in my weight range dont even attempt it.

speaking from experience, not from science. thats my "point".


edit: something else to think about, whats the average weight of gymnast? im pretty sure its around the 160 area. u wont see any 220lb gymnast because all that extra weight be it muscle or fat will be harder to control. im also pretty sure all the elite "bboys" in the world all weigh around 150 too. just think about any sport and look at the lighter athletes in it, they are always the most athletic because its a lot easier to control 160lbs of body weight than 200+. i would like to see magnus samuelson vs an olympic gymnast to a contest of pullups and pushups, ill put my money on the gymnast.

[HeaT]

because when i weighed 140 in high school i used to do hand stand pushups, one arm pullups, etc... with ease. now that im 190lbs and i pretty much know im a lot stronger i cant do a handstand pushup or one arm pullups. logically it doesnt make sense but everyone i know who weighs around 140 have 0 problems doing athletic stuff with their body whereas anyone i know whos in my weight range dont even attempt it.

speaking from experience, not from science. thats my "point".


edit: something else to think about, whats the average weight of gymnast? im pretty sure its around the 160 area. u wont see any 220lb gymnast because all that extra weight be it muscle or fat will be harder to control. im also pretty sure all the elite "bboys" in the world all weigh around 150 too. just think about any sport and look at the lighter athletes in it, they are always the most athletic because its a lot easier to control 160lbs of body weight than 200+. i would like to see magnus samuelson vs an olympic gymnast to a contest of pullups and pushups, ill put my money on the gymnast.

this discussion is to scientific to get into, its all about absolute and functional strength and muscle efficiency and how that correlates to your weight...and relative strength blah blah...

but all i am saying is that if i weigh 140 and i bench 200 and you weigh 180 and you cant bench 200, it is not because you weight more than me it is because you are not as strong...

same with a pushup...

in your case your muscles efficiency probably decreased as your weight increased and i dont know why, or even how to maintain that shit but it seems like that is what happened...

im outi

Roberth

[Biggzy]

Well, I got a friend to post up a pic of me a buncha pages back. I was deadlifting..



Well if you want to do something in the fitness industry, then a degree in exercise science or kinesiology or nutrition would all be good. A degree in nutrition qualifies you to do quite a bit as far as running fitness facilities IIRC.

The wonderful thing about such subjects is they can easily be studied independently at your leisure, hell that's all I've done and I'm doing alright for myself.

You could also pursue higher level certifications once you've completed ur degree in any field....ex...get a business/marketing degree...get ur CSCS or PES and then start your own training facility with all your combined knowledge.

Can you show me where the pics are so I don't have to search through every page?

[fernando's nuts]

Question!

Whats the ratio when eating carbs/proteins/fats?
Most of my diet consists of protein, some carbs and minimal fat, usually get my fats from fish oil/flax oil pills.

thanks

[The Mullah]

sooo. how about that 300 workout routine. looks overkill for me... thoughts? gimmick?

oh you mean roiding? ya that is overkill sometimes =]

actually, what is the workout routine used in 300??? do you have a link where i can see this routine...i have seen some clips from the trainer talking about training them but nothing about the routine...

im outi

Roberth

yeah me and my friends were talking about how everyone in that movie was ripped, wasn't sure if it they were enhanced or if that was real deal, but damn I wouldn't mind readin that workout


dunno about that 300 routine but i could see minor gynecomastia on King Leonidas. Putting on lots o fmuscle in a couple of months is only possible with a little help from gear

[LuvMyCap]

Can you weight lift, do some cardio, eat mostly junk food and still look decent?

[Soldier Zero]

Question!

Whats the ratio when eating carbs/proteins/fats?
Most of my diet consists of protein, some carbs and minimal fat, usually get my fats from fish oil/flax oil pills.

thanks

Percent-wise: 40/30/30

Don't stick only to the fish and flax oil pills (omega-3 fats) cause you need to balance it with regular omega-6 fats. Too many omega-3 fats and your chances of getting colon cancer increase and some other illness I forgot.

[denjin]

Can you weight lift, do some cardio, eat mostly junk food and still look decent?

Good question. I look forward to the answers of others.

The reality is your body is a result of EVERYTHING you do. I was talking to a friend about weightlifting and he gave me two minor points before he said, "Um, yeah, you should work on your diet first."

As he said, "Working out is sometimes, but diet is always."

My answer is no. I think if you said "some" junk food, the answer would be yes.