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I've been bulking for a while now, hitting the 17% bf so i guess I'll be cutting next month.
It's gonna suck...
Had a pretty intense workout yesterday.
40 chin-ups
50 burpees
60 atomic pushups
70 swings (w/ 40 kg weight)
Taking breaks as needed, the goal was to see how little time it takes to clear all the sets. It took me about 50 minutes. Definitely feeling it today...
What do you guys recommend for working biceps when my wrists keep giving me problems (hold the masturbation jokes please, this is serious).
I tend to strain my wrists doing all sorts of workouts, but mostly from preacher curls and bicep cable curls. Also judo class seems to be taking its toll with all of the pulling and tugging for throws. Today I tried to do preacher curls and couldn't lift the bar without a lot of pain in my right wrist.
You know what Ani? I have the exact same problem. I used to be able to do bicep curls fine around 5 years ago - but one time my wrist started hurting afterwards. I thought it would heal in a week or something, but I was mistaken. I then left it for a good 9 months, but my right wrist just can't seem to take a lot of force anymore. (When I arm-wrestle with my brother we actually have to lock wrists now insteads of grasping hands). One work-around that isn't 100% foolproof is to hold your fist vertically when you're doing your weights. My family doctor isn't very helpful when it comes to chronic conditions or old injuries, so I might ask him to refer me to a specialist. Sucks that I want to start working out in Nov, but ain't going to be covered on private health care till January.
The only pushups I've ever done were fist pushups or on fingers. The fist ones really strengthen your wrists.
How many fingers? All?Quote:
Originally Posted by darkshadow
PS: does anyone know if those wristbands actually do anything (you know, the ones you see tennis fellows wear on TV)?
-besides absorb sweat..
First of all, are you 2 sure you're not confusing wrist pain with forearm pain? Because undeveloped forearms are a pretty usual occurrence for people who focus too much on isolation workouts and not enough on compound exercises. It's possible that they're lagging behind your curls and causing pain.
Regardless, i'd suggest forearm isolation exercises to strengthen the muscle. Even if the problem lies in the wrists themselves it will help take pressure off of them.
Start with some Farmer's Walks and plate bench plus some simple bodyweight exercises like DS suggested. After you see some improvement focus more on simple compound exercises like the bench press and overhead shoulder press and eventually move on to deadlifts. I never had to focus on my forearms myself because i was always a fan of compounds from the very start.
I guess seeing a doctor to make sure where the problem lies would help as well, if it's really the forearm just push through the pain and you'll be fine. If it's the wrists, the workouts i suggested shouldn't put too much pressure on them anyway but tread more carefully.
Are you doing a crossfit program?Quote:
Originally Posted by Assertn
@Buff: we're probably doing exercises wrong, leading to the wrist pain.
@Arch: Thanks for the suggestions, but it's definitely my wrists and not my forearms that are giving me trouble. I think barbell presses have contributed to the pain in my wrists, as I tend to workout without a spotter and it's a lot of strain to get the weights up to start. I'm going to try the plate pinch if my wrists can handle it, they look like they'd do my forearms some good.
At no point during a barbell press is there supposed to be pressure on your wrists, either your grip or your overall form is wrong.
One of my favorite exercises to help develop forearm strength is to get a bar about 1in in diameter and 12-15 inches long, tie a thin wire to it, and attach a weight at the end of it. Grab the bar with both hands, one near each edge, holding it parallel to the floor at shoulder height, and simply start turning rotating the bar in your hands along it's axis such that the rope wraps around the bar as you do it, causing the weight to inch up. Once the rope is fully wrapped around the bar and the weight is at the top, rotate the bar in reverse. Repeat this three times. It might also help to get a pair of hand grips to use while you're watching television or otherwise or wasting time on the internet.
I think I've developed RSI in my left wrist from guitar playing, and now I have problems applying pressure to my wrist when the hand is bent backwards, such as when doing push ups. Any advice on how to deal with that?
Like i said, ideally you wouldn't have to focus on your forearms at all unless they're lagging your other workouts.Quote:
Originally Posted by Uchiha Barles
Knuckle push ups.
Yeah I know, I've been doing those exercises before the RSI developed, but they're part of a set of exercises I do specifically to develop grip strength for chin na applications, not for wrist pains (though I do think they'd help for that as well). And yes, I've been doing knuckle push ups, but I meant, more generally, if there's anything I can do to get rid of the pain, or is this just some bullshit I'll have to deal with till the day I die?
Like i said before, you can also build forearm muscle that will take off pressure from your wrists. Do this with the exercises i recommended earlier, they rely on the whole forearm and not a single point so the load will be more evenly distributed.
How would you differentiate the two?Quote:
Originally Posted by Ark
5-2 fingers, depends on the kind of exercise. I had to do a couple of 3 finger pushups to get my TKD red belt. Most of the time 5 is hard enough though.Quote:
Originally Posted by Buffalobiian
Wristbands don't really do anything, they are just for wiping off sweat from your face (...I think.....>_>).
And the wrist pain thing, forearm pain feels more like the tendons pulling, wrist pain feels more like....I dunno, more "boney"...>_>.
Yet the location of the pain is still on the distal part of your forearm (towards the wrist), and not the proximal part (towards the elbow)?Quote:
Originally Posted by DS
The pain can be hard to describe. I'm not about to fully reproduce it since it'll hurt and possibly cause injury, but applying force to an immovable object gives my wrist a pain best described as "crushing".
Forearm pain isn't felt near the elbow, more along the center and spread all the way to the wrist. That's why i mentioned it.
Hmm, nah, then it's pretty much localised to the distal region. Guess I'll get it checked out (maybe).
Been training with a kettlebell instructor.Quote:
Originally Posted by Archangel
Maybe the strain to get them up in the air to the starting point is putting pressure on the wrists. It's only once per set at the start of each set, but it's enough to hurt my wrists. Plus the bicep workouts strain them too. I need a spotter.Quote:
Originally Posted by Archangel
That explains your newly found open-minded attitude in the gay porn thread.Quote:
Originally Posted by Assertn
Maybe your form is shit. Youtube some form and grip videos and fix it.Quote:
Originally Posted by Animeniax
Really? Still browsing the gay porn thread?
@Ani and Buff: If the pain is bad in your wrists and it is preventing you from exercise, you're better off going to a physiotherapist. They'll more than likely sort you out ;)
Not much to do with form when you're trying to get the barbells from the ground up to your knees, then up to your shoulders, then lay down on the bench, then moving the weights into position to start the set.Quote:
Originally Posted by Archangel
They cost money :(Quote:
Originally Posted by gos27
Yes but if it helps it's worth it ;)Quote:
Originally Posted by Animeniax
Does it? I'm not familiar with any kettlebell stereotypes, sorry.Quote:
Originally Posted by Animeniax
Anyone know of any exercises to strengthen your ankles? Need to build up strength there because I have a pretty hard shot (not boasting or anything) and sometimes when I strike the ball my ankle tends to bend back because of the force. Any help is appreciated.
What's with you guys and exercising weird body parts? Anyway, here.
Told you my reason in my post, and thanks.Quote:
Originally Posted by Archangel
What do you guys think of day-to-day diet cycling?
I've been recommended a system involving a 5-day cycle; 3 days of low carbs, with good fats (fish oil, almonds, etc), then 2 days of carb re-feeding (fruits, wholegrain pasta, brown rice) and no fats at all. Apart from that, throughout the cycle is high protein and consistent training.
Obviously the theory is to keep the body guessing and fighting off adaptation as much as possible.
I've also had people tell me this kind of system is a waste of time. Is it more dependent on your goals, lifestyle and what you're trying to achieve?
I've been trying to clear my annual physical proficiency test to attain the highest standard (gold), but I'm having problems with my 2.4km (1.5 mile) run which I need to clear in 10 min 15 seconds for my age group. I'm not too much into physical fitness as long as I can clear this test, and I'm not a fan of working out in gyms although I like running. Currently doing intervals as advised by peers, so hopefully it works!
Wait, what?Quote:
Originally Posted by Raven
So not only does your body adapt to exercise patterns, but it also adapts to make certain diets less effective? :(
I was going to go on a roast-chicken and mixed vegetables only for 2 months..
So are you lacking speed or endurance?Quote:
Originally Posted by Psyke
Well... what are you trying to achieve? Build muscle, endurance, strength or simply losing weight?Quote:
Originally Posted by Raven
Speed. My problem is that I can't sustain the strain on my heart and body for the required duration. And I have a upcoming marathon next month too.Quote:
Originally Posted by Archangel
How about building more muscle mass for your quads?
I'd advise a high carb and protein diet with some weight training for your legs, but you'd gain some fat along with the muscle which would definitely get in the way of your marathon next month...
Maybe up your protein intake along with some cycling?
I'm not disciplined enough to stay on diets, and I'm about 15 seconds away from my target during my last time trial. Hopefully this current set of intervals I'm doing will work out and I won't need to worry about muscle building, etc :P
You weak, weak man :P
But yeah with a mere 15 seconds in your way i guess muscle training is unnecessary. It could give you an edge on your marathons though.
1.5 miles in 10 mins, 15 seconds? That's pretty tough, but doable.Quote:
Originally Posted by Psyke
I hurt my wrist so I haven't been able to work out in the gym for almost 2 weeks. I've lost about 3 lbs of muscle mass and it's starting to mess with my self-esteem.
You lose muscle that easily?Quote:
Originally Posted by Animeniax
Deadlift with straps and squat, yah bitch.Quote:
Originally Posted by Animeniax
If you don't work out nor eat for maintenance then maybe... but he's probably exaggerating.Quote:
Originally Posted by Buffalobiian
3lbs in 2 weeks? How is that even possible? Do you have like 3% bodyfat and you didn't eat as well?
My wrist could barely handle the strain of 2 gallon (7.5 L) milk jugs, and the last time I tried to curl a 27.5lb (12kg) weight, it hurt to even hold the barbell in my hand. I think lifting the bar for a deadlift would tear my hand right off my arm at the wrist. I'm maintaining leg muscle by running and doing judo.Quote:
Originally Posted by Archangel
And no, I'm not exaggerating. I think it means the muscle was short-term and not lean muscle yet (the long-term muscle). I can see the size difference in my chest and arms since I stopped working out, it's that noticeable. It took me 5 months starting in June to put on 10 lbs of muscle. It doesn't take long for those gains to evaporate, which is why it's messing with my head. If I eat to maintain, I just put on fat weight.
Holy mother of broscience batman!
First off, straps allow you to take all effort away from your wrists. They're pretty cheap as well, check out a local gym supplies store.
Second, short term muscle? All of my wat. You're most likely confusing your regular body with your post workout body.
It's tough since you can't slow down at all. But then again for people below the age of 25 the gold standard is 9 min 45 seconds.... So it's one of the perks of growing older. :pQuote:
Originally Posted by Animeniax
This, a workout pumps the muscles up, that's why boxers looks more menacing before a fight compared to non training, cause they do a quick pre-fight warmup.Quote:
Originally Posted by Archangel
There is no way in hell you lost 3lbs of muscle tissue, infuckingpossible; completely not possimpable.
Lookit, go hit the gym for a couple weeks and see how your muscles grow. Then stop for 2 weeks and see how quickly that muscle evaporates. There is short-term muscle gain, and long-term muscle gain (what they call lean muscle though it may be a misnomer) that stays on you for longer.Quote:
Originally Posted by darkshadow
It may not have been entirely muscle tissue, some might have been water weight. When I weighed myself at 162 lbs, I had just come in from a 3 mile run in humid conditions and drank a cup of water. But I was wearing a thin damp towel so that 162 might be high.
What are you using to measure "muscle gain"?
Is it just visual? Because that's not any measure at all.
Visual and weight. You can dispute the validity of visual measurements, but I'm older and know my body better than you might give credit for. I've been at 160lbs most of the last 20 years of my life. I dropped to 150 after an aggressive fat-loss period, then started building muscle from there, getting to 165.Quote:
Originally Posted by XanBcoo
Enough of your bulshit Ani, just get some calipers and measure your bf%.
I've been cutting since May, and I didn't have a lot of fat to burn so it wasn't easy. All up I've become pretty lean and I do have some muscle definition (broad shoulders, big-ish chest and arms, tiny waist). So I guess my goal, now that I've wiped the slate clean so to speak, is to build a bit more muscle. I don't want to become big as hell like a line backer or something, I guess I'm more after that ballet style of physique as dumb as it might sound, that chiseled, lean muscular look.Quote:
Originally Posted by Archangel
I'm on the way to a six-pack too inadvertently, but I know that'll be hard to maintain. Really gotta get the BF% low for that.
I've developed really good eating and supplement habits while cutting but I'm fairly sure I'll need to eat bigger portions in general if I want to build up a bit. On another note, a nutritionist told me I was eating wayyy too much protein daily. She said she has guys coming to her after 10+ years of high protein diets and their kidneys are starting to fail from all the hard work. *shrugs*
As much logic or fact as your side may have, it's still Ani's recount on what he saw and observed happenned to him. As "incorrect" or "making no sense" as it may be, I think "bullshit" is a bit harsh a word to use.Quote:
Originally Posted by Archangel
What's the consensus on "having some fat on you so you can burn it during workout"? I was wanting to burn off my fat as first priority before building mass. Lean mass, and not too much. I still want to fit into most of my current clothes.
Burning fat quickly will be 95% diet related, IMO.Quote:
Originally Posted by Buffalobiian
Yeah. I plan to do that. I've heard rumours that it's good to leave some fat on you so you can use it during your workouts, so I don't know if I want to be that extreme in the diet department or leave some padding for "energy". It sounds like a wive's tale to me, but perhaps there's some hidden reason that I'm not aware of.Quote:
Originally Posted by Raven
I don't think you want to "leave fat on you" for workouts, because your body won't process that fat as quickly as it needs energy. You eat shortly before to have the energy to workout.
It's not possible to really gain a lot of muscle if you don't bulk up ( ie get fat) beforehand; your body simply will not have fat to burn and it will reach a peak on how much muscle it can gain.
There's a whole lot of ignorance going on in this thread. It's to be expected though, there are loads of myths on the subject of muscle gain and fat loss.
You're looking for ottermode, google it. A 6 pack isn't really that hard to maintain assuming you'll still do maintenance workout and personally i find it extremely aesthetically pleasing. Swimming would also be a good alternative for maintenance.Quote:
Originally Posted by Raven
Well powerlifters keep a lot of fat as to keep spinal injuries less likely... but i'm guessing that what you mean is how beginners to lifting are able to both gain muscle and lose fat at the same time so the concept of bulking and cutting becomes less significant to them.Quote:
Originally Posted by Buffalobiian
Actually, there have been some interesting studies on the advantages of fasting before workout. I'll see if i can find the article when i get home.Quote:
Originally Posted by Animeniax
Read my answer to Bill's question.Quote:
Originally Posted by darkshadow
I don't think that's how it works. Most people who start body building don't start as fat people, they're usually scrawny. To gain mass when you work out, drink protein shakes and eat more food, preferably lean meats and other sources of protein and carbs.Quote:
Originally Posted by darkshadow
Yo psyke, i got 4km ( 3.9something) in my 20 min workout jog so that's 2km per 10min. Where does that leave me in your standard chart?
You get a pass. Which is a fail in most peoples' eyes since Silver is the minimum :)
Gold standard in the military physical tests here means 9 minutes 44 seconds for 2.4km.
...challenge fucking accepted >_>
Give me a couple of weeks
Haha good luck :) I'm taking a trial test tomorrow so hopefully I can reach my goal :p
For those who are curious, there are 5 stations in the test: 2.4km run, chin ups, sit-ups, shuttle run (4 x 10m), and standing broad jump.
Ok before I start my Long and arduous fitness post I will give a break down of what I am talking about, the first section will be 5 basic weight free workouts and then the second half will be the *"5 rules of a weight-free workout" that will allow you to make the exercises harder as you progress. NOTE: THIS POST IS REALLY .. REALLY LONG so if you're scared of reading avoid it. Oh and this is a male oriented workout, for the few ladies out there I have a toning workout in a PDF document I can send you if you wish.
Workout Routine Instructions: Perform the first two exercises as an alternating set, that means do a set of exercise 1, rest 60 seconds, then do a set of exercise 2 and rest for another 60 seconds: thats"s one alternating set. Do 3-4 sets of Each exercise. Next, do exercises 3 and 4 as an alternating set (3-4 sets again). For the last exercise do 4 sets and rest 60 seconds after each one.
1: Bulgarian Split Squat
Stand with your right foot on a bench or chair behind you (extended leg), and keep your arms at your sides. Keeping your torso upright, lower your body until your left thigh is at least parallel to the floor. Pause, then push yourself back up. Do 12-15 repetitions per leg for 1 set.
2: Inverted Shoulder Press
Assume a push up position, but place your feet on a sturdy object that's about two feet high (bench or chair) and push your hips up so your torso is nearly perpendicular to the floor. Bend your elbows to lower your head toward the floor. Pause then press yourself back up. Do 12-15 Reps for 1 set.
3: Single Leg Deadlift
Stand on your left foot with your right foot raised behind you, arms at your sides. Allow your torso to lean slightly forward as you lower your body straight down until your hands touch the floor. Pause, then push back up to the starting position. Complete 10-12 reps on each leg for 1 set.
4: T-Pushup
Lower your body as you would in a normal pushup, but as you push up, lift one hand toward the ceiling and rotate your torso and hips in the same direction until you are facing sideways. Return to the starting position and repeat with your other arm. Complete 15-20 reps on each side for 1 set.
5:Plank
Assume a push up position, but with your forearms against the floor (arms should look like a capital L). Focus the tension on your core and keep your body straight from head to toe for 60 seconds, that's one set.
*the next section is the above stated rules of weight free workouts to help you progress as you improve.
Rule 1: The longer your body the weaker you become
- By increasing the distance between the point of force (your target muscles) and the end of the object you're trying to lift (your body), you decrease your mechanical advantage. Think of it this way: An empty barbell is easy to lift off the floor if you grab it in the middle, but try moving a few inches in one direction and it instantly becomes heavier- even though it's weight hasn;t changed. The same idea also applies to your body: lengthen it and every exercise you do becomes harder.
Rule 2: The farther you move the more muscle you work
-In physics "mechanical work" is equal to force (or weight) times distance. Since your muscles and bones function together as simple machines (they form class 1,2, and 3 levers) the same formula applies to your body. It's the most basic of principles: do more work, build more muscle. Of course, in a weight-free workout you can't increase force (unless you gain weight), but you can boost your work output by moving a greater distance during each repetition.
Rule 3: As Elastic energy decreases, muscle involvement increases.
-When you lower your body as you perform any exercise, you build up "elastic energy" in your muscles. Just like in a coiled spring, that elasticity allows you to "bounce" back to the starting position, reducing the work your muscles have to do. Eliminate the bounce and you'll force your body to recruit more muscle fibers to get you moving again. How? Pause for 4 seconds in the down position of an exercise. That's the amount of time it takes to discharge all the elastic energy of a muscle.
Rule 4: Moving in two directions is better than moving in one.
-Human movements occur on three geometric planes: Sagittal (front to back and up to down), Frontal (side to side), Traverse (rotational). Most lifting exercises occur on the Sagittal (not sure if this is how its spelled,but bear with me) plane (such as bench press, squat, chin-up, or curl), most balance exercises are on the frontal plane (such as lateral lunges and side bends). This is relevant because it means most men rarely train their bodies on the traverse plane despite using constant rotation in everyday life. Case in point: walking. It's subtle,but your hips rotate with every step; in fact, watch a sprinter from behind and you'll see that his hips rotate almost 90 degrees. So by adding a rotational component to any exercise, you'll automatically work more muscle - since you'll fully engage your core as well as the original target muscles - and simultaneously build a better performing body.
Rule 5: The Less contact your body has with the floor, the more your muscles must compensate.
- The smaller the percentage of an object's surface area that's touching a solid base, the less stable that object is. Thankfully for human beings we have a built in stabilizer:muscles. And by forcing that stabilization system to kick in - by making your body less stable - you'll make any exercise harder, while activating more muscles. And for this very reason free-weight or weight free workouts garner far superior results compared to machines (in my opinion).
Ok .. I'm done hope this helps .. that is if you read this far :p
Bodyweight exercises are for pussies, i'm just sayin...
I agree, but the original post asked for a weight free routine, so I gave one for the sake of relevance. My personal routine involves weights, I do a 3 day rotation, 2 muscle groups per day, and on my rest day I do cardio and abs.Quote:
Originally Posted by Archangel
Day 1: Chest&Back (SS=a superset, doing 1 set of each exercise before taking a break)
a) SS: Dumbbell Chest Press, 4 sets, reps: 12, 10, 8, 6
Dumbbell Pec Flys, 4 sets, reps: 12, 10, 8, 6
B) SS: Seated Rowing, 4 sets, reps: 12, 10, 8, 6
V-Handle Lat Pull-downs, 4 sets, reps: 12, 10, 8, 6
C) Incline Barbell Press, 4 sets, reps: 12, 10, 8, 6
D) Incline Cable Flys, 4 sets, reps: 12, 10, 8, 6
E) SS: Chin-ups, 3 sets till exhaustion
Chest Dips, 3 sets till exhaustion
F) Dumbbell Shrugs, 4 sets, reps: 12, 10, 8, 6
G) Decline Dumbbell Press, 4 sets, reps: 12, 10, 8, 6
Day 2: Biceps&Triceps
A) SS: Dumbbell Curls, 4 sets, reps: 12, 10, 8, 6
Hammer Curls, 4 sets, reps: 12, 10, 8, 6
B) SS: Close-grip bench press, 4 sets, reps: 12, 10, 8, 6
French Press, 4 sets, reps: 12, 10, 8, 6
C) SS: EZ-bar preacher curls, 4 sets, reps: 12, 10, 8, 6
EZ-bar reverse curls, 4 sets, reps: 12, 10, 8, 6
D) SS: Overhead Tricep extensions(cable), 4 sets, reps: 12, 10, 8, 6
Cable Pull-down extensions, 4 sets, reps: 12, 10, 8, 6
E) Overhead Cable Curls, 4 sets, reps: 12, 10, 8, 6
F) Wrist Curls, 4 sets, reps: 12, 10, 8, 6
Day 3: Shoulders&Legs
A) Hang-Clean and Press, 4 sets, reps: 6, 6, 5, 4
B) Deadlift, 4 sets, reps: 6, 6, 5, 4
C) Arnold Shoulder Press, 4 sets, reps: 6, 6, 5, 4
D) Squats, 4 sets, reps: 12, 10, 8, 6
E) SS: Lateral Dumbbell Raises, 4 sets, reps: 12, 10, 8, 6
Front Dumbbell Raises, 4 sets, reps: 12, 10, 8, 6
F) Thigh abductors, 4 sets, reps: 12, 10, 8, 6
G) Upright Cable Rows, 4 sets, reps: 12, 10, 8, 6
H) Dumbbell Calf Raises, 4 sets, reps: 12, 10, 8, 6
I) Rocky Press, 4 sets, reps: 12, 10, 8, 6
Day 4 (rest-day): I do cardio and abs on this day but it can be used as an off day
A) 20-30 minutes of carido (cycling or jogging, ect.)
B) Captains chair knee lifts: 20, 15, 15, 10
C) Incline Sit ups: 20, 15, 15, 10
D) Incline Leg lifts: 15, 15, 10, 10
*C) Medicine Ball Oblique twists: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
* do with a partner where one person does ten twists and tosses the medicine ball to their partner while maintaining a v-sit up position, the partner then does 10 and passes it back, progress in this manner until you reach 1
It is not a perfect routine but it works for me
It's weird that days one and two are an odd mix of push-pull exercises, rather than just push and just pull.
Also the first post was made about 5 years ago. You can ignore everything before around 2010.
The reason the exercises seem so mixed up in terms of push and pull is that day two incorporates triceps which granted are used in a lot of chest exercises, but the main reason is I try to target every aspect of the muscle, by incorporating a variety of exercises you keep your body guessing so to speak that way you don't plateau as easily and can use the routine for a longer period of time. Ideally you should change your routine every 6 weeks, otherwise your body becomes acclimatized to the exercises and your gains will be stifled, thus by using a variety of push and pull compound exercises the muscle gets a more complete workout.Quote:
Originally Posted by XanBcoo
Another reason I chose a lot of these exercises is they are simplistic, I try and avoid anything too complex because then I spend more time worrying about my form and not hurting myself than getting a quality workout. A majority of the chest routine was taken from Gregg Plitt's regiment, he's the fitness model whose body they used for Dr.Manhattan in the movie Watchmen, where as most of the shoulders and back exercises I took from Arnold Schwarzenegger's documentary "Pumping Iron" the only difference is I modified the set/rep ratio for a lower weight and higher reps because I prefer to build lean muscle mass over size.
It might be a bit TL;DR, but I'm hoping you guys can critique this article for me, as this is pretty much my goal:
http://au.askmen.com/feeder/askmenRS....php?ID=914950
Parts that confuse me:
- Post-workout - "Fruit sugars (fructose) take much longer to be absorbed by the body and should be avoided." I thought fruit was very quick-release and thus is very good for post-workout. I'll need to re-asses what I'm doing, or get a specific post-workout shake.
- Morning cardio on an empty stomach - shouldn't all cardio be pre-fueled, regardless of body type and/or intensity?
Anyway, the exercises listed make sense to me, more reps at a faster pace with a lighter weight as opposed to heavier weight with less reps.
>Chest and Back in the same day
And just like that this workout plan is already retarded. It's funny though, when you talked about your goal i instantly thought of Brad Pitt in Fight club.
- Not really, what you want in your post workout meal is fast digesting carbs and proteins. Fruit has slow digesting carbs and it isn't that good a source for protein, not to mention it's usually pretty high on sugar. I usually have a whey milkshake, it's fairly cheap and much less of an hassle to carry around to the gym.
- Like i posted before there has been some interesting research regarding fasted training but honestly i wouldn't do it. The premise is that you'll activate your metabolism with some light cardio in the morning and then eat a high protein meal afterwards thus sustaining you till lunch with no calories left unburned but training in an empty stomach is fucking torture and takes too much time getting used to. Keep in mind this is simply my personal opinion though.
Whatever plan you do is pretty irrelevant Raven as long as it targets all the muscles in an intelligent order. Usually a 3 day split will be chest/triceps, back/biceps and shoulders/legs though Bis and Tris can be switched around. After that it's all about nutrition, with your goal in mind you should keep a high protein diet low on sugar, transfats and all that other shit you know is bad for you but eat anyway. Cardio around off days would probably also be a smart choice, either jogging or swimming.
Cheers dude. I'll sit down and reassess what I'm doing. I'll still need to cut a bit more I think.
I'm actually used to doing cardio on an empty stomach; it was only recently someone advised me that might be a bad idea. Hmm.
Oh and protip, drink lots of water.
Thinking about starting a new routine (I try and mix it up every 6 weeks) got the idea from the fitness model Greg Plitt, his body was used for Dr.Manhattan in Watchmen, and he suggests doing a 6 day routine with one target muscle grouping per day and then by the time your done the cycle your muscle-group from day 1 will have had enough time to heal that you could just start over, basically going seven days a week. Anyone tried anything like this before, I'm curious if it's worth pursuing, I need something new in my regime I'm starting to plateau on the weight I can lift.
I don't think there's any added value in a 5 or 6 day split for the beginner to intermediate lifter in comparison to a 3 day a week workout plan.
I suppose but, I've just been looking for a new approach to keep my workouts fresh, and having been working out for a dedicated 2 years the routines get old fast
Quote:
Originally Posted by Archangel
Well why not try a crossfit or a kettlebell oriented program just for fun? You could also try some swimming or resistance training to drop your bf%.
I'm just opposed to a 6 day program because i feel it would only lead to poor lean mass gains and possibly overtraining exhaustion.
I might try the kettlebells Andy Whitfield from Spartacus did a good article on mens health magazine on a few kettlebell routine I could try. I love the swimming idea, but I hate pools and being as I`m from Canada swimming weather is only around 2-3 months of the year :p
Anybody use supplements to go with their workouts?
I`m not that into them myself I prefer to go with the natural method (there is way too many negative aspects to things such as creatine ect.), but I found a pretty good one, called vegegreens its a few servings of vegetables in a powder, tastes like the sandman crapped in your cup, but it helped supplement my diet which pretty much consists of meat, dairy, fruit and nuts and not too many green veggies.
I hate swimming for the sole reason that it dries out my skin. Same reason I try to time my activities so I only need to shower once daily, though that can change with summer and myself starting to go to the gym again soon.
Anybody recommend a workout for beginners for just an overall weightloss + balanced building (until I feel like halting the growth anyway)?
The whole rotation thing seems... annoying. You guys seem to either be switching on a weekly, or 6-weekly basis.. Is there anything wrong with switching between certain programs?
(eg 6-weeks program#1, 6-weeks program#2, 6weeks program#3, 6-weeks program#1)
I think it's mostly to prevent boredom and to change things up for your muscles which supposedly helps them grow faster. This is the basis behind programs like P90X where the new moves and non-standard workout routines result in faster muscle gains.
a no matter how good a routine is your body gets used to it at about 6 weeks, so its important to switch the routine for the sake of progressing in strength, that being said it is important to stick to a routine for at least a few weeks, that way you can steadily progress in those exercises by targeting the same muscle and it makes it alot easier to track. As for a beginners workout either of the formats posted by me or archangel (see a few posts above) are acceptable the difference between a beginner and someone more experienced doing those exercises is purely the weights you are lifting, start with low weights, doing high repetitions (good for burning fat and staying lean), and pay close attention to your form, doing an exercise properly will get you better results than the guys you see at the gym trying to lift more than they should and not maintaining proper form. If you are not familiar with any of the exercises I posted check this site out http://www.bodybuilding.com/exercises/ it has an exercise directory with written as well as video instruction for form and safe lifting practices. Another thing I would recommend is something called compound exercises: workouts that utilize multiple muscle groups, not only will this make your workouts more efficient, it will also give your body a well rounded workout and this is essential to losing fat. Diet is important too, not in terms of counting calories so much as making sure you have the fuel your body needs to heal and grow lean muscle mass, make sure you get lots of protein in your diet, avoid salty foods, and drink lots of water. There are a few good ways to stay motivated as well consider writing a journal, tracking the weights you lifted, how many reps you did, and as the weeks go by you can track how much more you can lift its an easy way to see the progress you've made even if it isn't apparent on your body immediately.Quote:
Originally Posted by Buffalobiian
as to the whole dry skin - one shower a day thing you could always workout in the morning, wake up an hour earlier eat breakfast hit the gym then get ready for work or school. another possibility is later in the evening that way at least your shower would be spaced out so your skin wouldn't dry out too much, though I'm sure moisturizing would be a quick fix for that.
First: Your workout has nothing to do with your weightloss or mass gains. That's almost entirely up to your diet.Quote:
Originally Posted by Buffalobiian
Second: Rippetoe's Starting Strength
It's mid-volume, high-intensity using several important compound lifts. Tried and true. Do it.
As for showering, I had the same issue. Solved it by shifting my entire day back a few hours. Wake up at 2:45 am, gym, shower, work, bed by 8:00pm. Early to bed, early to rise.
But I'm certainly not fucking wealthy.
I plan to focus there too. I didn't know exercise was almost completely irrelevant though. Thought at least some longer sessions of running/cardio would be beneficial in that regard..Quote:
Originally Posted by Xan
Hoho, I moisturise daily already..Quote:
Originally Posted by deadlift
I'll have a look at those tips. Thanks guys.
edit: regarding Deadlift's and Ani's comment on changing routines - I'm asking whether it's fine to cycle the routines. There'll be a change every 6 weeks.. but does:
Ax6wks, Bx6wks, Cx6wks, Ax6wks... work? Or does every 6 weeks need to be different, AND not repeat any previously tried 6-week routine? That's what I was asking.
there`s no issue re-using a routine as long as you have one other in between, you could try doing one routine focused on fat burning and another on strength training for example and just alternate.
...yeah, increased mental and physical aptitude along with increased muscle gains. It's the devil's nectar.Quote:
Originally Posted by Deadlift
It's 50/50 if you ask me, you can't tell me you'll build any significant muscle with a high rep ( 15+ ) and cardio routine even if you keep a high proteins and carb diet.Quote:
Originally Posted by XanBcoo
Oh and SS is overrated as fuck, but it's a solid muscle building program for beginners.
What makes it "overrated" rather than "effective"?Quote:
Originally Posted by Archangel
I've no idea about all these calculations and theory stuff, and I tend to only run. But I need to build up some upper body strength so I've been doing just push ups and not going to a gym. Just curious, how many chin-ups can you guys do? As in the maximum number. Mine's around 12 I guess, but I'm hoping to do more after this regime.
Never said it wasn't, i'm just against the idea that it's the only effective plan available for a beginner.Quote:
Originally Posted by XanBcoo
If one knows what he's doing ( or is instructed by someone who does ) then the difference in results obtained by either a compound or isolation workout is pretty negligible.
There's a whole lot going on in your upper body Psyke, care to be more specific? Why do you need it for example.Quote:
Originally Posted by Psyke
I don't know about chin ups, i stopped doing them after i hit 10. I can do 12-15 pull ups at 75kg though.
there not over rated at all, for beginners they allow you to focus on form with high reps and isolating a particular muscle group very well, but for advanced people that many reps at a high weight really gets the muscles pumped and is an excellent way to start a workout.Quote:
Originally Posted by XanBcoo
that's just my opinion, however I did take the format from a fitness models workout and he's no beginner. In the end it all comes down to what works best for you individually, everyone has a different body, strengths, and weaknesses. when you first start working out it's all about trial and error if you aren't willing to try a routine or new way of doing things based on "beginner" stigmas then you're potentially missing out on what could have been your best work-out.
I have no idea what you're talking about. I was responding to Archangel's comment about the Starting Strength routine, which has almost no isolation exercises whatsoever.Quote:
Originally Posted by Deadlift
ahh SS as in starting strength, I misunderstood SS as meaning Super Set, my bad
I've started the P90x routine recently....well i havent actually started the regiment yet since im no where near the shape needed to actually do it. But i've been doing the plyometrics one on and off, trying to increase the amount i get done each time. Once i can get through the entire video i think i'll start the full program.
Any of you guys have experience with P90x, or know someone who's done it? What are your thoughts on its effectiveness?
For upper body (particularly if you're not too worried about specific muscle groups and just want a general upper body workout) pushups is one of the best things to do. It's simply the best excersice for your pecs and it really works on your triceps as well. As for pullups i believe being able to do 15-20 is considered fairly decent, though you should always be pushing to do more ofcourse....that is, dont just get to the point where you can do 20 and then be like "welp, im set for life!" :p.Quote:
I've no idea about all these calculations and theory stuff, and I tend to only run. But I need to build up some upper body strength so I've been doing just push ups and not going to a gym. Just curious, how many chin-ups can you guys do? As in the maximum number. Mine's around 12 I guess, but I'm hoping to do more after this regime.
I dont know how many i can do right now, probably not more then 10 as i've let myself go quite a bit.
For a general upper body workout, here's what i recommend:
Push ups (pecs/triceps) - try to do 100 each night; either 50/50, or 40/40/20...whatever combination works. But your goal should be to do the 100 each night.
Pullups (biceps) - Set a target and try to beat it. A good variation is to hold position as you come down. Meaning, you go up all the way, hold for 10 seconds....come down slightly (elbows 90 degrees) and hold for 10 sec....come down a bit more (elbows at 130 degrees) and hold 10 sec. Also, you can spread your arms further apart (beyond your shoulders). These are harder to do, but they will bring out that V shape.
Abs - a combination of situps/crunches/leg lifts. Basically do as many different variations as you can, with as many reps as you can. For the leg lifts, bring up each leg seperately...that way you work both sides of your abdominal muscles.
Back Now this is tougher to do at home, especially since there's like 5 different muscles that make up your back. i dont know of any exercises off the top of my head that you can do wihtout weights, but if you have a pair of dumbells you can find a whole bunch of stuff on the intarwebz.
Pullups are primarily a back exercise...
Edit: Chin-ups focus more on biceps.
Edit: And if you're recommending doing 100 pushups, it becomes primarily a cardiovascular exercise, and I'd advocate doing that early in the morning before eating. There's a lot of controversy around when it's best to do cardio, but that's what I've found most beneficial for me.
But as far as strength building goes, pushups are awful. Basically what Archangel said is true.
Once you get past a certain number of reps, you're not really tearing and building any muscle, just working out your lungs. You're not going to get any stronger doing a shit load of pushups. But perhaps that's your goal.Quote:
It's 50/50 if you ask me, you can't tell me you'll build any significant muscle with a high rep ( 15+ ) and cardio routine even if you keep a high proteins and carb diet.
For push ups I thought this 'program' if you will, was pretty good. http://hundredpushups.com/week1.html
In relation to supplements, I wouldn't go near creatine, I just stick to protein and I'm pretty happy with it.
Anyone know of anything that's good for energy? Hate being in the gym and too tired or too lazy to do anything, need something to get me flying, natural or not (no weird shit ;) ).
Creatine.Quote:
Originally Posted by gos27
Creatine made my joints (knees) hurt, even before I read about it, so it's not psychosomatic.
I take protein, but only after my workout. Before a workout, I eat a protein and carb filled breakfast of waffles, eggs, and sausage, with a cup of coffee. I try to eat 3 hours before a workout so it's fully digested.
Wouldn't touch the stuff. Thanks anyway though.Quote:
Originally Posted by Archangel
Am i being trolled or are you guys genuinely this stupid?
creatine gives you acne and makes you gain water weight, are you that stupid?Quote:
Originally Posted by Archangel
Yeah, this is why I wouldn't touch it http://www.creatine-monohydrate.org/...f-creatine.htm
No it doesn't and only if you don't cycle it properly/don't exercise while using it.Quote:
Originally Posted by Deadlift
I've been using creatine for almost a year now ( cycled ) and have experienced no side effects whatsoever, which is what pretty much every creatine user will tell you as well.
I don't use any supplements, but judging from the available data, creatine is fairly safe, and simply has a really bad rep that is not really based on scientific studies.