Physical Fitness Thread

[NorCal510]

what do you want me to say?


calling you a bitch doesn't get us anywhere
that'll just make me push myself harder

[ALVAREZ6]

that'll just make me push myself harderhahaha


because someone you'll never meet in your life called you a bitch it would make you push yourself harder...

[NorCal510]

hahaha


because someone you'll never meet in your life called you a bitch it would make you push yourself harder...
word. really though, that's all? I'm a bitch, nothing else?

At least hint me where I need to be working at.

[E20]

word. really though, that's all? I'm a bitch, nothing else?

At least hint me where I need to be working at.
It depends on what you really wanna achieve/goals.

[johngateswhiteley]

BTW, I am 6'1 185

I'd like to hear JGW's comments

whats that brew? i'd say work the calf muscles via sitting and standing raises and mix in some reverse calf movements to hit your tibialis. more squats, straight back dead lifts, incline, bench, clean, etc. do more rows and pull-ups as well.

from the looks of it, you are proportioned fairly well for a young man. i'd say only your chest and calf muscles look smaller than they should be for your body. that of course doesn't mean they are not strong, which is really the bigger picture. i'm not sure what people think when they look at me, but i doubt its that i can lift as much as i do. some people have greater density in their muscles and a greater ability to lift heavier weights. i lifted 375 on bench, cleaned 305, and squatted 525 my senior year in college at 185 pounds...i am a little under 5' 10". currently, after 3 years off, my bench is roughly 315, full squat 400, and clean 255....pretty fucking miserable. actually it pisses me off, so i am slowly working back to where i was.

you should consult these weight lifting standards to see where you are at and keep in mind most athletes reach their physical prime around 22-23 years old:

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

[polandprzem]

:wow I though i saw a God in human body !


You do not to have workout at all - you are perfect

[polandprzem]

http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

hahaha I'm novice although I'm training 15 years or so

[NorCal510]

:wow I though i saw a God in human body !


You do not to have workout at all - you are perfect
Thanks but I got a long ways to go.

I'm trying to put on 10lbs of lean muscle.

[katyon6th]

NorCal, your upper body looks good for a boy your age. Your legs look a bit scrawny. Aren't you the kicker on your football team?

Oh, and pick your pants up.

[polandprzem]

I was kidding man

What you need to improve is your back and legs

[ShoogarBear]

:wow I though i saw a God in human body !


You do not to have workout at all - you are perfect:lmao

[CuckingFunt]

Oh, and pick your pants up.

+ 1

Fucking wigger.

[ATRAIN]

Norcal what supplements do you use?

[NorCal510]

NorCal, your upper body looks good for a boy your age. Your legs look a bit scrawny. Aren't you the kicker on your football team?

Oh, and pick your pants up.
For the 923525th time, no. I play DB/WR.

And I haven't worked legs in weeks due to injuries...

[NorCal510]

+ 1

Fucking wigger.
My pants aren't that low. They look low because I was about ready to take them off.

[NorCal510]

Norcal what supplements do you use?

Good diet (high protein, low fat/sugar foods)
Multi Vitamin
Whey Protein Shake
And a good workout program

No creatine or anything like that.

All it takes is dedication and hard work and I guarantee you will see results. I can give you more info if you want.

[ATRAIN]

Good diet (high protein, low fat/sugar foods)
Multi Vitamin
Whey Protein Shake
And a good workout program

No creatine or anything like that.

All it takes is dedication and hard work and I guarantee you will see results. I can give you more info if you want.


LOL dude I don't need it. I know all there is about a workout program, what to use and what not. I was just curious so I could give you pointers on getting 10lbs of lean muscle.

[NorCal510]

LOL dude I don't need it. I know all there is about a workout program, what to use and what not. I was just curious so I could give you pointers on getting 10lbs of lean muscle.
ah gotcha. so what's the pointer?

right now i'm trying to eat as much as i can (healthy foods) along with working out.

[Richard Cranium]

ah gotcha. so what's the pointer?

right now i'm trying to eat as much as i can (healthy foods) along with working out.

Great. That is one way to keep your mouth shut.

[ATRAIN]

ah gotcha. so what's the pointer?

right now i'm trying to eat as much as i can (healthy foods) along with working out.


Well your actually doing a good plan. If your consuming enough protein in your diet, then you really don't need to use whey protein. Make sure to eat a good breakfast everyday, a nice light lunch, then for dinner a protein shake will do the trick. Try not to eat at least 3 hours before you go to bed. I usually use 7 as a cut off time. This is all of course if your trying to cut lbs. Mix in cardio with a weight training program and remember change it up. I usually do chest 2 times a week, once monday, once friday. Biceps, triceps, on tue and sat. Shoulders wed. Back thursday. Legs on sunday (I hate working out legs). If you do a lot of cardio, remember you will lose muscle before fat. I suggest to monitor your heart rate at keep it at your recommended rate for your age and weight. Other supplimets like creatine work, but only if used properly so if you don't need them don't use them. More importantly get plenty or rest/sleep and drink plenty of water.

[NorCal510]

thanks

[ATRAIN]

thanks


sure thing

[johngateswhiteley]

...a nice light lunch, then for dinner a protein shake will do the trick. Try not to eat at least 3 hours before you go to bed. I usually use 7 as a cut off time. This is all of course if your trying to cut lbs. Mix in cardio with a weight training program and remember change it up. I usually do chest 2 times a week, once monday, once friday. Biceps, triceps, on tue and sat. Shoulders wed. Back thursday. Legs on sunday (I hate working out legs). If you do a lot of cardio, remember you will lose muscle before fat. I suggest to monitor your heart rate at keep it at your recommended rate for your age and weight. Other supplimets like creatine work, but only if used properly so if you don't need them don't use them. More importantly get plenty or rest/sleep and drink plenty of water.

huh?

[ATRAIN]

huh?


which part are you confused about?

[Richard Cranium]

Eat healthy, exercise and get plenty of rest. What more do you need?

[NorCal510]

JGW, what kind of rep usage should I be doing.

I hear people swear by 5x5, and others 3x8, 4x6, etc.

What's the diff? I know that the more you do does NOT help you cut. I want something effective for gains... or bulk

[ATRAIN]

JGW, what kind of rep usage should I be doing.

I hear people swear by 5x5, and others 3x8, 4x6, etc.

What's the diff? I know that the more you do does NOT help you cut. I want something effective for gains... or bulk


4x6 is what I use and I pyramid up, and then back down.

[CuckingFunt]

My pants aren't that low. They look low because I was about ready to take them off.You must have magical jeans, then.

Mine don't usually sag a couple of inches in anticipation of being removed.

[NorCal510]

I pulled them down using force.

I don't know why you are nagging your vagina over it.

[CuckingFunt]

I pulled them down using force.

I don't know why you are nagging your vagina over it.I haven't mentioned any of this to my vagina.

[Cant_Be_Faded]

I've worked myself up to five cockpushups.

[MANGINA]

I pulled them down using force.

I don't know why you are nagging your vagina over it.

It's because you are so full of crap.

[CuckingFunt]

I've worked myself up to five cockpushups.At the same time?

[NorCal510]

I am no wigger. I don't sag. I wear fitted clothing. Fuck off now.

[ALVAREZ6]

Speaking of diets and shit and supplements... I don't use any supplements, I just eat a shitload of calories everyday. High protein, fat, carbs, whatever...I eat shitty food all the time but I get a lot of good shit in too. I actually do the opposite of what ATRAIN said, I pack my stomach with food before goin to bed. Keep in mind though my metabolism is fucking rediculous...after hearing this you would expect me to be a fat piece of shit but I have no fat on my body. About a month ago I got sick and didn't eat for about 3 days and layed around doing nothing in bed for a good 6 days, and I lost 15 pounds...which was roughly 10% of my total body weight at the time (I was at 155 then).

[E20]

Well Norcal has gained some progress from the last time I saw his picture. My only advice is too eat more. Your young and your metabolism is pretty sharp, so eating more will gain you more weight.

I'm pretty much about the same, I've probably put on some definition and strength, but no real muscle gain/bulk, I've only gained about 5 pounds in the last month or so, currently at 173-175lbs.

[OldDirtMcGirt]

JGW, what kind of rep usage should I be doing.

I hear people swear by 5x5, and others 3x8, 4x6, etc.

What's the diff? I know that the more you do does NOT help you cut. I want something effective for gains... or bulk

Bill Starr's 5x5 program is the shit. Really anything within the 4-6 rep range is the best for increasing muscular strength. And regardless of the program, if you want to gain weight, diet is far and away the most important part. Try to take in 1.5 grams of protein per pound of bodyweight, and around 4000 calories (try to keep it low fat) and you should be good.

And don't neglect your lower body. The only way you're going to be gaining consistent weight is if you build your program around squats and deadlifts, everything else should be secondary. Speaking of squats, if you want to see some serious results in a short amount of time, look up the Smolov Squat Cycle. I'm in the middle of it right now myself, and while it's a huge bitch (it'll hurt walking up stairs the first few weeks), it definitely gets results and is IMO the best way to build up lower body strength.

[johngateswhiteley]

JGW, what kind of rep usage should I be doing.

I hear people swear by 5x5, and others 3x8, 4x6, etc.

What's the diff? I know that the more you do does NOT help you cut. I want something effective for gains... or bulk


after i warm up i perform anywhere from 2-4 sets depending on how i feel and the reps i have chosen. i mix it up. the reps change each workout but usually stay between 2-7, and i prefer 3-5 for core lifts such as squats, bench, dead-lift, etc. one week a month i might throw in some higher reps just to mix it up and give my body a break, usually in the 10-12 range. but lower reps are going to help you with power and strength.

another thing lifters usually ignore is the speed of the rep. try to do the motion as quickly as possible...this will increase your power as you are increasing the speed to which you move the weight. very good for sports. i try to pick a weight i can lift quickly no matter the sets and reps.

old dirt and another poster brought up some good points. eat as healthy as you can as much as you can, calories and quality ones at that, are extremely important.

...anyway, as for weight lifting in general...i'm a proponent of less is more. don't over train your body.

[polandprzem]

More proteins help your metabolism.

If you want a gain try to add more carbs in the diet. rice, pasta etc. do not forget about fat. Buy an Omega-3 in a drug store. Or add the olive oil or grape oil to your diet.

[Shelly]

A trainer at my gym is offering this type of workout. He just started these classes and they are awesome!

I just did the warm-ups yesterday and I am sore! Today he just did some fitness tests to see where my fitness levels are. I also like that he's not just throwing me in there. Tomorrow is rest day and then I do the warm-ups on Thursday and Friday (which are a lunge stretch, air squats, sit ups, push ups, jump pull ups (because I can't do a regular one), back extension, tricep dips...lather, rinse repeat for 3x). Weekends are off. Then on Monday, he'll see if I'm ready for the Workout of the Day (which changes daily). My heart rate was definitely up there!

http://www.crossfit.com/

If you come across this at your gym, I recommend checking it out. I'm sure JGW will think it's a load of crap! :lol

p.s. Katy, did you ever join a different gym?

[katyon6th]

p.s. Katy, did you ever join a different gym?

I'm still at Golds. They renovated the one I go to, which is nice. I also figured out a block of time after work when I can go and actually use the cardio equipment without having to wait for people to get off.

[ATRAIN]

I'm still at Golds. They renovated the one I go to, which is nice. I also figured out a block of time after work when I can go and actually use the cardio equipment without having to wait for people to get off.



kaaaty...........kaaaaaaaaaaaaaaaattty...KAYTTTTTT TTTTY :) I still think of Family Guy :).

[johngateswhiteley]

A trainer at my gym is offering this type of workout. He just started these classes and they are awesome!

I just did the warm-ups yesterday and I am sore! Today he just did some fitness tests to see where my fitness levels are. I also like that he's not just throwing me in there. Tomorrow is rest day and then I do the warm-ups on Thursday and Friday (which are a lunge stretch, air squats, sit ups, push ups, jump pull ups (because I can't do a regular one), back extension, tricep dips...lather, rinse repeat for 3x). Weekends are off. Then on Monday, he'll see if I'm ready for the Workout of the Day (which changes daily). My heart rate was definitely up there!

http://www.crossfit.com/

If you come across this at your gym, I recommend checking it out. I'm sure JGW will think it's a load of crap! :lol

p.s. Katy, did you ever join a different gym?


cross fit is great, actually.

[Shelly]

cross fit is great, actually.

I agree. And the best part is that he isn't charging for the classes.

[johngateswhiteley]

I agree. And the best part is that he isn't charging for the classes.

thats very generous, sweet.

[johngateswhiteley]

Well your actually doing a good plan. If your consuming enough protein in your diet, then you really don't need to use whey protein. Make sure to eat a good breakfast everyday, a nice light lunch, then for dinner a protein shake will do the trick. Try not to eat at least 3 hours before you go to bed. I usually use 7 as a cut off time. This is all of course if your trying to cut lbs. Mix in cardio with a weight training program and remember change it up. I usually do chest 2 times a week, once monday, once friday. Biceps, triceps, on tue and sat. Shoulders wed. Back thursday. Legs on sunday (I hate working out legs). If you do a lot of cardio, remember you will lose muscle before fat. I suggest to monitor your heart rate at keep it at your recommended rate for your age and weight. Other supplimets like creatine work, but only if used properly so if you don't need them don't use them. More importantly get plenty or rest/sleep and drink plenty of water.

1) he needs to eat more calories than a light lunch and a protein shake for dinner. he needs to focus on carbs, americans get enough protein as it is

2) if he is trying to bulk up he needs to eat before he goes to bed and much more

3) you won't lose muscle before you lose fat doing cardio

4) creatine is a waste of money

[Shelly]

thats very generous, sweet.

Yeah...I don't know if he's eventually gonna open his own place. There's two in town...one off of Mainland and another off off 281. The 281 place had their prices on their website and they were charging $175/month unlimited classes and like $120/mo for 2x a week. I'm not sure if that's on top of the gym memberships or not.

Insane!

However, the main website posts their workout of the day, so it's easy to continue for free. Strangely, they're all named after women!

[OldDirtMcGirt]

On eating before you go to bed, it's absolutely necessary. If you're trying to bulk up, you aren't going to get there by effectively starving yourself for 12 hours. And just like you would use whey protein before and after workouts because of its quick absorption, try to eat foods high in casein protein (milk and eggs) before you go to sleep because it absorbs slower, letting your body have a steady supply of nutrients throughout the night. Muscle Milk is good stuff too if you have the money, but if not then you can make do without it.

Also, JGW brings up a really good point about overtraining. I know a lot of people (myself included) who go balls to the wall at the beginning, and when they don't get instant results they get frustrated and abandon training. Make sure to stick with a routine, and don't go hog wild and start exercising every day of the week.

There are a bunch of good programs that will get results, but as a rule of thumb, if you're benching more than you're squating, somethings not right with your program. The KISS principle works great for lifting. IMO, things like bicep curls or skullcrushers are really unnecessary for the beginning lifter, your biceps and triceps will be just fine if you're doing the proper compound lifts. Try lifting three times a week (Mon-Wed-Fri). Alternate each workout day between two different workouts. Workout A do Squats, Power Cleans, and Bench. Workout B do Squats, Deadlifts, and Standing Overhead Press. Rinse and repeat, and reap the results (how's that for alliteration).

Oh, and as for creatine, it definitely works, but it's also overpriced as hell and probably not worth it if you're a beginning lifter.

[Shelly]

WTF? :lol

dH_Xs-lIrtk

[CuckingFunt]

WTF? :lol

I saw that the other day and couldn't stop laughing.

There's no way I'd be able to keep a straight face if I had to deal with a coworker when there was that much swiveling involved.

[scott]

Not sure if it has been mentioned, but for building serious muscular strength I found the X-rep method combined with Positions of Flexion fairly effectively (back when building strength and musclular mass was a goal of mine, it no longer is).

After any appropriate warm up, its a 9-6-8 rep routine, with "X-reps" at the end of either your second or third set. Here is some X-rep stuff: http://bodybuilding.home.insightbb.com/trainingarticles/xrepstaticcontraction/

[Shelly]

I saw that the other day and couldn't stop laughing.

There's no way I'd be able to keep a straight face if I had to deal with a coworker when there was that much swiveling involved.

Seriously! How the hell could type whilst swiveling? The one chick seemed a tad 'happy'. Maybe it has some 'other' benefits as well? :lol

[CuckingFunt]

Seriously! How the hell could type whilst swiveling? The one chick seemed a tad 'happy'. Maybe it has some 'other' benefits as well? :lolThat would make it even harder to type.

And can you imagine being on the other end of the phone while someone's using their Hawaii chair? I don't need my business calls to include panting.

[Barbarian]

There are a bunch of good programs that will get results, but as a rule of thumb, if you're benching more than you're squating, somethings not right with your program. The KISS principle works great for lifting. IMO, things like bicep curls or skullcrushers are really unnecessary for the beginning lifter, your biceps and triceps will be just fine if you're doing the proper compound lifts. Try lifting three times a week (Mon-Wed-Fri). Alternate each workout day between two different workouts. Workout A do Squats, Power Cleans, and Bench. Workout B do Squats, Deadlifts, and Standing Overhead Press. Rinse and repeat, and reap the results (how's that for alliteration).


Good beginner workout. but you can't forget about pull-ups!!!

Also, Someone brought up the "less is more" concept. Couldn't agree more.

[JoeChalupa]

You really have to find what works for you.

[THE SIXTH MAN]

So 5x5 would be good for both upper body and lower body workouts?

[Barbarian]

So 5x5 would be good for both upper body and lower body workouts?

I stick to 5x5 when it comes to the larger muscles and compound excercises. Squats, deads, chest press, pull-ups, shoulder press. When it comes to isolation movements(which I will only add towrds the end of my workout) and smaller muscles i'll do higher reps(3x8-10). Calves, forearms, neck, biceps, triceps.(bicep curls, calf ext., skull crushers, etc...)

[THE SIXTH MAN]

I stick to 5x5 when it comes to the larger muscles and compound excercises. Squats, deads, chest press, pull-ups, shoulder press. When it comes to isolation movements(which I will only add towrds the end of my workout) and smaller muscles i'll do higher reps(3x8-10). Calves, forearms, neck, biceps, triceps.(bicep curls, calf ext., skull crushers, etc...)
Ah ok that makes sense. Good advice thanks. :tu

[E20]

Oh wow well I took some NO2 (Nitric Oxide), should be called Nitrogen Dioxide, but whatever. Damn..........this shit works wonders, I max out at 225 like 2 reps on bench.........I pulled that shit down like 5 times and kept on going and I had to stop because I started to laugh. This is crazy. My muscles are still bulging and it's been like 20 minutes. :lol

[1369]

I'll be doing this run this year, the Beach to Bay Marathon relay in Corpus. (I'm going to lobby for the JFK Bridge leg)

http://www.beachtobayrelay.com/Map_2007.jpg

[johnsmith]

I did that the year before last. The weather sucked for it, but it was still a pretty fun day.

[ALVAREZ6]

When I lift I do everything all the same day, but I don't do legs most of the time so it's just upper body. Chest, biceps,triceps,back,shoulders,forearm

I do that every other day.


My question is if you think that's over-doing it, am I wasting my time going so often?

[OldDirtMcGirt]

Good beginner workout. but you can't forget about pull-ups!!!

Also, Someone brought up the "less is more" concept. Couldn't agree more.

Tru dat. I forgot, Workout A do pullups (weighted if necessary) and Workout B do dips. Probably only 2x8 though, 5x5 would be overdoing it. I'd also mix in a couple sets of weighted sit ups and weighted hypers. The hypers, pull ups, sit ups, and dips are more of complimentary exercises so do whatever you see fit.


When I lift I do everything all the same day, but I don't do legs most of the time so it's just upper body. Chest, biceps,triceps,back,shoulders,forearm

I do that every other day.


My question is if you think that's over-doing it, am I wasting my time going so often?

I'd say that's overdoing it, and will probably lead to plateauing. While I wouldn't recommend doing any triceps or biceps specific workout, if you really want to I'd only do it only once a week.

Also, you can't just concentrate on upper body. I don't know what your goals are, but mixing in some good ATG (ass to the grass) squats and deadlifts is really going to improve your overall strength, and you're going to see tremendous gains in size. There's a reason the squat is called the "king of all exercise". Cleans are also very helpful especially in sports, but if you don't have good form, just stick to doing heavy barbell rows.

[ALVAREZ6]

Well I used to do squats, dead lifts, power cleans but I'm done football and I hate doing them so that's why I don't. I try to change my workout to avoid plateauing...I'll find out ina few months if I can't avoid plateauing. I've defintely plateaued on my tri's and bi's, but I do them anyway to keep them strong, but I've found ways to keep strengthening my chest and shoulders.

[THE SIXTH MAN]

What does it mean to plateau?

[Barbarian]

When I lift I do everything all the same day, but I don't do legs most of the time so it's just upper body. Chest, biceps,triceps,back,shoulders,forearm

I do that every other day.


My question is if you think that's over-doing it, am I wasting my time going so often?

You have to hit the legs. A MUST. You will grow upper body as well when you do legs. Is sounds weird but the body will grow faster as a whole as opposed to just upper body alone. OMD already covered this, but squats are really the best excecise you can do.

[NorCal510]

I work upper body (all of it, like alvarez) like 2-3 times a week

I work lower body (all of it) like 2 times a week

I never really got a routine where I work back/tris/bis one upper body day, then chest,shoulders,etc. the next upper body day. Should I start doing this?

[Barbarian]

What does it mean to plateau?

Whether its losing fat or gaining muscle a body will stop producing results. This can happen for a number of reasons. Overtraining and no change in workout routine are the most likely usually. Thats why it's good to change your workout about every 6 weeks. "shocking" the muscles is important.

[OldDirtMcGirt]

You have to hit the legs. A MUST. You will grow upper body as well when you do legs. Is sounds weird but the body will grow faster as a whole as opposed to just upper body alone. OMD already covered this, but squats are really the best excecise you can do.

When done properly, squats work 80-90% of the muscles in your body. Even if you're going for just upper body gains, by working all of the muscles in your body, it helps it to digest and to distribute protein, which is going to improve your upper body too. That's why you can do squats 3x a week, whereas you really only should be doing bench once.

[Barbarian]

I work upper body (all of it, like alvarez) like 2-3 times a week

I work lower body (all of it) like 2 times a week

I never really got a routine where I work back/tris/bis one upper body day, then chest,shoulders,etc. the next upper body day. Should I start doing this?

Everybody has there own way of getting results. Some do upper one day and lower another. Whilr others will do push/pull routine. Or as you mentioned, by secluded muscles. I prefer full body workouts with the occasional upper and lower seperated routine. The important thing is that you always go beyond your last workout. That is the only way muscles grow. ex.. If you benched 225 x 6 the last time, try adding an extra rep or more weight on your next workout. Maybe 225x8 or 245 x 5. Just increase the intensity. A good idea is to take a notepad with you to write down everything you are doing.(reps, max, even rest time between reps). Don't just hit the gym and do whatever comes to mind. Follow a routine so that your muscles can grow for a few weeks on a certain excercise then switch it up.

[NorCal510]

appreciate it

[polandprzem]

Oh wow well I took some NO2 (Nitric Oxide), should be called Nitrogen Dioxide, but whatever. Damn..........this shit works wonders, I max out at 225 like 2 reps on bench.........I pulled that shit down like 5 times and kept on going and I had to stop because I started to laugh. This is crazy. My muscles are still bulging and it's been like 20 minutes. :lol

No shit works for me.


The best thing to do is expeirment. You do bic,tri on same sessin with one set of bi and one of tri. Same with chest and back try that and you will get a nice pump.

[johnsmith]

Whenever I hit a peak or plateau in my workouts I jump online and find some gimmicky workout and hit it hard for about a week, that usually gets me over the hump. Most recently, I attempted "German Volume Training". That was pretty fucking insane. I can put up 380 - 400 on bench on any given day, but his workout forced me to drop way, way down in weight. It's 10 sets of 10, with 90 second rest in between. It doesn't sound like much, but I'll tell you what, once you hit that seventh set or so, you're fucked if you started with too much weight.

Also, my calves have always been a problem area for me so I tried something new. Take off your shoes and get on a step while using something to balance. Then do two legged raises without any weight. The catch is, you have to do two sets of 500.

I couldn't fucking walk for three days after this, it was fantastic.

[johnsmith]

I still think the most important thing in weight training or any excercise for that matter is that you have to keep it fun, interesting, and different. Once sports wave goodbye to you, this becomes a hobby, and the only way to enjoy it is to keep it interesting. If you do the same thing, day in and day out, it becomes work.

I'm not in it to win any contests, play better at any sport, or pick up chicks anymore, so I do it for fun. I think if you do that, plus measure your results (what's measured improves) you'll see results without thinking about it too much.

[katyon6th]

The catch is, you have to do two sets of 500.

500? That's a lot of fucking counting.

[ATRAIN]

500? That's a lot of fucking counting.


LOL, get a partner and have then count for you hahaa.

[johngateswhiteley]

I still think the most important thing in weight training or any excercise for that matter is that you have to keep it fun, interesting, and different. Once sports wave goodbye to you, this becomes a hobby, and the only way to enjoy it is to keep it interesting. If you do the same thing, day in and day out, it becomes work.

I'm not in it to win any contests, play better at any sport, or pick up chicks anymore, so I do it for fun. I think if you do that, plus measure your results (what's measured improves) you'll see results without thinking about it too much.

:tu

[johnsmith]

500? That's a lot of fucking counting.

Yeah, it requires a good couple of songs in a row on the ipod and closing your eyes and just counting.

By about 200, your calves are burning so damn much if you don't just concentrate on counting you won't make it.

And I'm not talking about perfect raises here either, this is a quick, dynamic type of a thing. 500 should take you about a second a piece, so about 8 minutes or so.

[johnsmith]

Another good one, which isn't a secret to anyone, but leave the weights alone and hit the track. Do walking lunges for as long as you can and then set a distance for your next workout based on that. Big, huge strides too.

[johngateswhiteley]

common muscular weaknesses...

http://www.exrx.net/Kinesiology/Weaknesses.html

[E20]

Yeah, so I have decided to get back into serious weight lifting again, but for strength, eff bulking up/definition. So, I checked out exrx.net and that's an excellent site, but I was wondering if JGW, Barb, Dirt, could give me some exercises to increase strength, overall body strength etc....

[johngateswhiteley]

Yeah, so I have decided to get back into serious weight lifting again, but for strength, eff bulking up/definition. So, I checked out exrx.net and that's an excellent site, but I was wondering if JGW, Barb, Dirt, could give me some exercises to increase strength, overall body strength etc....

i'd say...

1) squats (below parallel)
2) power cleans
3) overhead squat
4) dead lifts
5) straight back dead lifts
6) incline w/dumbbells & barbell
7) military press w/ dumbbells & barbell
8) bench w/dumbbells & barbell
9) pull-ups
10) rows


....you could do stuff like the snatch and clean & jerk, but i'd focus on those 10 exercises if you want to improve your overall strength.

some of my favorite core work, outside of the lifts above, is...

1) weighted knee ups
2) wood chops (i think Barbarian loves these)
3) roman chair (straight leg raise)
4) core test (my favorite ever) http://sportsmedicine.about.com/od/bestabexercises/a/core_test.htm

now in truth the above weight exercises will work your core enough, but i like to add a few more (as shown).

[E20]

Is it recommended to do this:

3 days a week intense full body workouts. I'm talking working out my arms, shoulders, back, chest, lower body, running, abs, the whole enchilida. Then on my 4 off days: 3 days rest and 1 day of just doing pushups, situps, and pull ups(this would be my light workout). So 3 days of heavy training, then 1 day of light, with 3 days of rest. That sounds like a distributed schedule.

[johngateswhiteley]

Is it recommended to do this:

3 days a week intense full body workouts. I'm talking working out my arms, shoulders, back, chest, lower body, running, abs, the whole enchilida. Then on my 4 off days: 3 days rest and 1 day of just doing pushups, situps, and pull ups(this would be my light workout). So 3 days of heavy training, then 1 day of light, with 3 days of rest. That sounds like a distributed schedule.

well, you just said you want to increase your overall strength...so no. i'd do:

(1)
squats
bench (dumbbell one week barbell another)
overhead squats
military press
straight back dead lifts

(2)
pull-ups
rows
reverse flyes
weighted knee-ups
core test
run

(3)
power cleans
shoulder flyes
good mornings
push-ups
hamstring ball

(4)
run

(5)
squats
incline (dumbbell one week barbell another)
overhead squat
db military
straight back straight leg dead lift

(6)
pull-ups
rows
reverse flyes
wood chops
roman chair

(7)
run

...i just made this up, but i think it will work. as for dead lift, i only do it once every 2 weeks, so mix it in as necessary.

[OldDirtMcGirt]

Yeah, so I have decided to get back into serious weight lifting again, but for strength, eff bulking up/definition. So, I checked out exrx.net and that's an excellent site, but I was wondering if JGW, Barb, Dirt, could give me some exercises to increase strength, overall body strength etc....

Check this out:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It's a popular version of Bill Starr's 5 x 5 program. Three days a week, heavy lifting, and its the best strength program around IMO. Works for everybody as long as they have a working knowledge of the core lifts (deadlifts, squats, bench, overhead press, and rows). All of the exercises are compound exercises which improve functional strength and overall body power. It's a legit program.

While you might not care about bulking up, make sure that you don't neglect nutrition. You have to keep the proper amount of calories and protein coming in if you want to maintain your results. Also make sure you're taking a multivitamin so you can get the best results that your body has to offer.

[johnsmith]

While you might not care about bulking up, make sure that you don't neglect nutrition. You have to keep the proper amount of calories and protein coming in if you want to maintain your results. Also make sure you're taking a multivitamin so you can get the best results that your body has to offer.


Some dude that won all sorts of Mr Colorado stuff once told me that it's 80% nutrition and 20% training.

[JackLalanne]

Some dude that won all sorts of Mr Colorado stuff once told me that it's 80% nutrition and 20% training.

That is a correct statement. All the training in the world won't help if you don't eat right and drinking fresh juice is a great way to start.

[Barbarian]

Yeah, so I have decided to get back into serious weight lifting again, but for strength, eff bulking up/definition. So, I checked out exrx.net and that's an excellent site, but I was wondering if JGW, Barb, Dirt, could give me some exercises to increase strength, overall body strength etc....

JGW and Dirt pretty much summed it up. I guess the only thing I could add to this is to remember to keep every workout high in intensity. If you do indeed follow 5x5 program(which is very good) you should be lifting at about 90% max weight. Also, rest between reps should be kept to around 90 seconds. As for calorie consumption, eat everything that's not nailed to the floor(good calories of course). I like to take a whey protein shake right before I workout and one right after.

[Barbarian]

some of my favorite core work, outside of the lifts above, is...

1) weighted knee ups
2) wood chops (i think Barbarian loves these)
3) roman chair (straight leg raise)
4) core test (my favorite ever) http://sportsmedicine.about.com/od/bestabexercises/a/core_test.htm



Are these the same as hanging leg raises?

[Barbarian]

now in truth the above weight exercises will work your core enough, but i like to add a few more (as shown).

This cannot be stressed enough. I don't know how many times I see people at the gym spending their entire workout on abs day in and day out. Quite comical actually.

[johngateswhiteley]

Are these the same as hanging leg raises?

yep, course people have different ways of doing them. i hold a dumbbell with my feet and pull my knees up.

[Barbarian]

yep, course people have different ways of doing them. i hold a dumbbell with my feet and pull my knees up.

I use the same technique for my weighted pull ups. My cheap ass needs to buy a pull-up/dip belt.

[OldDirtMcGirt]

I use the same technique for my weighted pull ups. My cheap ass needs to buy a pull-up/dip belt.

I used to fill a backpack with weights and do pull-ups from my doorway. I was shocked about my improvement when I actually bought a bar.

[johngateswhiteley]

I use the same technique for my weighted pull ups. My cheap ass needs to buy a pull-up/dip belt.

eh, my gym has the belts, but i still use the foot-holding-dumbbell method. doesn't matter...save your money.

[E20]

So I thought I was taking MY multivitamin, but I took an old one and it had been exipiredd since Feb 2007. I read that over time multivitamin supplements lose their potency and if they are expired, discard them. Are there any side effect? It tasted funny when I took it, that's why I double checked the exp. date.

[NorCal510]

expired = less effective

[E20]

I tried to do the 5x5 program for Squats and I did 135lbs 5 times and I raised it up to 185 and did it 5 times and I was gonna go to 205, but then after the 185, I experienced really bad pain in my hamstrings. Anybody know why? Is it because I haven't done Squats in 2 years or are my hamstrings really undelevoped? Do dead lifts help one's squats (hamstring wise). I ended up having to do leg presses and leg extensions, and calf raises and had to end my work out short, I was too tired (I only had the energy to run for 4 minutes :lol). Also, any other exercises for hamstrings to help my squat? I don't wanna do leg curls, they seem to girly.

[Barbarian]

I tried to do the 5x5 program for Squats and I did 135lbs 5 times and I raised it up to 185 and did it 5 times and I was gonna go to 205, but then after the 185, I experienced really bad pain in my hamstrings. Anybody know why? Is it because I haven't done Squats in 2 years or are my hamstrings really undelevoped? Do dead lifts help one's squats (hamstring wise). I ended up having to do leg presses and leg extensions, and calf raises and had to end my work out short, I was too tired (I only had the energy to run for 4 minutes :lol). Also, any other exercises for hamstrings to help my squat? I don't wanna do leg curls, they seem to girly.

It's obviously the fact that you haven't done squats in two years. Also, remember to stretch (alot) before, during and after sets. Since it has been a while since you did squats, concentrate on form rather than piling on weight. At this stage of lifting you are gonna get results really quickly so you don't need to pack on much weight yet. Try sticking to 135 with a real nice dip(or as Dirt likes to say "ass to grass") until you get comfortable with the motion. Try some straight leg deadlifts or goodmornings to target the hamstrings after you squat. Also, if and when you decide to deadlift, DO NOT do them the same day you squat. It's either one or the other in one day. I learned this the hard way. :depressed

[boutons_]

http://www.sciencedaily.com/releases/2007/08/070808104257.htm

[easjer]

I'm sure you fitness folks will get a kick out of my gym experience last Friday.

I went in with the intention of doing about an hour on the treadmill, varying speed and working on endurance at higher speeds. I vary my cardio workouts each week (1 hour 3x a week, working on various things each time; HIIT 2x a week for 20-30 minutes).
Then a trainer walks up to me and starts talking to me. This guy is new (or he's taken a month long vacation because I've never seen him before). He asked how long I planned to go and I told him about an hour.

He exclaimed that was far too long, I just needed to do about 20 minutes and then head over to the ellipticals and do 20 minutes there and then do some free weights. I just said, "Yeah, ok, thanks. But I'm set here for today."

And then he says, "Yeah, but you know that's too long. Cause see, what happens when you do too much cardio is that it will start burning muscle and it'll turn the muscle to fat." I just looked at him with a look of disbelief. He went on, "Yeah, I bet you didn't know that, did you? So it's important to break up your routine."

I finally found my voice and said, "Yes, well my BIL is a trainer and he's got me set up with a good program. I'm working on cardiac fitness today and it's my long day."

He got sort of angry then, and said, "Yeah, well I've been doing this 21 years, and I'm just trying to offer you some helpful pointers. And you need to change up your machines, because the treadmill is too hard on your knee joints. You really ought to switch the elliptical after 20 minutes, but do whatever you want."

I just smiled and said thanks and put my earphones back on. He walked around critiquing people the whole hour I was there and yelling at people. I'm so glad we didn't do weights that night, because it was rude and annoying.

What a jerk.

SFIE's comment - "Yeah, that's why you see all those fucking fat marathon runners, man."

[boutons_]

physical fitness trainer does.not.equal mental fitness trainer

[polandprzem]

burning muscles?

This is the last thing that body does. You need extreme to do it.

[easjer]

I also found it amazing that after burning your muscles, your body turns it into fat. I think that must be something like transubstantiation. . .

[Barbarian]

I also found it amazing that after burning your muscles, your body turns it into fat. I think that must be something like transubstantiation. . .

:lol
fat is not muscle. muscle is not fat. One cannot be the other. What an idiot.

edit: I was calling Mr. Trainer idiot. Not you Easjer.

[johngateswhiteley]

I'm sure you fitness folks will get a kick out of my gym experience last Friday.

I went in with the intention of doing about an hour on the treadmill, varying speed and working on endurance at higher speeds. I vary my cardio workouts each week (1 hour 3x a week, working on various things each time; HIIT 2x a week for 20-30 minutes).
Then a trainer walks up to me and starts talking to me. This guy is new (or he's taken a month long vacation because I've never seen him before). He asked how long I planned to go and I told him about an hour.

He exclaimed that was far too long, I just needed to do about 20 minutes and then head over to the ellipticals and do 20 minutes there and then do some free weights. I just said, "Yeah, ok, thanks. But I'm set here for today."

And then he says, "Yeah, but you know that's too long. Cause see, what happens when you do too much cardio is that it will start burning muscle and it'll turn the muscle to fat." I just looked at him with a look of disbelief. He went on, "Yeah, I bet you didn't know that, did you? So it's important to break up your routine."

I finally found my voice and said, "Yes, well my BIL is a trainer and he's got me set up with a good program. I'm working on cardiac fitness today and it's my long day."

He got sort of angry then, and said, "Yeah, well I've been doing this 21 years, and I'm just trying to offer you some helpful pointers. And you need to change up your machines, because the treadmill is too hard on your knee joints. You really ought to switch the elliptical after 20 minutes, but do whatever you want."

I just smiled and said thanks and put my earphones back on. He walked around critiquing people the whole hour I was there and yelling at people. I'm so glad we didn't do weights that night, because it was rude and annoying.

What a jerk.

SFIE's comment - "Yeah, that's why you see all those fucking fat marathon runners, man."


dude is a dumb ass, just ignore him as you did. but don't let him keep you from using the machines or weights you want to use! ...keep the volume on your music up, lol.

[NorCal510]

lol personal trainers are retarded. i see them in the squat racks doing curls 24/7. lmao

some are legit and real, others are noobs.

[Barbarian]

lol personal trainers are retarded. i see them in the squat racks doing curls 24/7. lmao

some are legit and real, others are noobs.

Curls on the squat rack = #1 pet peeve.
#2 not replacing equipment where it belongs.
#3 using dumbells in front of db rack and blocking out a whole section of db. Get what you need and get the fuck out of the way.

What are some of you guys pet peeves at the gym?

[johngateswhiteley]

1) not wiping down equipment you've sweat all over
2) chatting & hogging weights inefficiently while someone else wants to use them
3) not re racking weights
4) curls on a fucking squat rack you fucking douche bags

[E20]

My only pet peeve is looking at me when I am working out. Other than that, nothing else.

[CuckingFunt]

My biggest pet peeve when in a gym is being in a gym.

[E20]

My biggest pet peeve when in a gym is being in a gym.
So how fat are you then?

[CuckingFunt]

So how fat are you then?I'm not fat at all. There are ways to keep in shape that don't involve spending time in a gym.

[E20]

I'm not fat at all. There are ways to keep in shape that don't involve spending time in a gym.
Like eating.............it keeps in a round shape.

[CuckingFunt]

Like eating.............it keeps in a round shape.Sure.

If you're happier thinking I'm a fatty, knock yourself out.

[E20]

Like eating.............it keeps in a round shape.
I won't lie, what I said was pretty damn unfunny. :smokin

[LaMarcus Bryant]

Today was a light day so i just did 4 cockpushups.

[NorCal510]

Question: Are ass to ground squats bad?

I was doing them today and as I finished my set one of the personal trainers approached me asking how long I've been going that low. I said for a little while and he said that it strains my lower back and I should discontinue. I have always heard going lower the better. Is this guy just dumb as fuck or am I doing something bad for my lower back?

[CuckingFunt]

Today was a light day so i just did 4 cockpushups.Weakling.

[1369]

Today was a light day so i just did 4 cockpushups.

http://www.sportshollywood.com/images/foreman/rg8.jpg

Can you hammer a six inch spike through a board with your penis?

[LaMarcus Bryant]

Question: Are ass to ground squats bad?

I was doing them today and as I finished my set one of the personal trainers approached me asking how long I've been going that low. I said for a little while and he said that it strains my lower back and I should discontinue. I have always heard going lower the better. Is this guy just dumb as fuck or am I doing something bad for my lower back?



Your knees should not move past your toes, it strains the knees, also i don't see how you can maintain a neutral back by going down so low. The legs will surely get worked out but it probably stresses other things that should not be stressed. So unless you have the balance of an elven rogue with an agility of 99, and the strength to maintain that balance throughout a weighted squat, you should not be doing that.
corso.

[E20]

Your knees should not move past your toes, it strains the knees, also i don't see how you can maintain a neutral back by going down so low. The legs will surely get worked out but it probably stresses other things that should not be stressed. So unless you have the balance of an elven rogue with an agility of 99, and the strength to maintain that balance throughout a weighted squat, you should not be doing that.
corso.
I just go down until I feel the excess weight is gonna make me shit my pants. If you are ever near me while I am squatting, I am farting a lot because of all the weight that is affecting my butt, so it will be pretty smelly around.

[ALVAREZ6]

Really low squats piss me the fuck off, I had to do a shitload of them the past couple of years for football. It pisses me off how all football coaches stress getting so low, nothing was worse than maxing out on squats. You would feel like you were going low as shit with a lot of weight on, and they never count the squat max because it wasn't low enough for them. That shit is bad for your back and knees...even if I wore belts and used perfect form, my back was always fucked after squating. I hated it.

[loveThe23]

okay all you ST girls.. somebody must have this problem on here.

i've been working myself out strongly the past year, trying to lose at least 3 pounds off my legs. i'm 5'3.5, and weigh 120. ive been trying to do everything from squats, running on the treadmill every day for one hour. it won't work.. im fine with my upper body, its pretty thin. but when it starts from the legs, it just gets curvier.. like not too big, but i just feel uncomfortable with my butt and legs. at least getting them toned....

anyone got any suggestions? thanks so much :toast

[johngateswhiteley]

Question: Are ass to ground squats bad?

I was doing them today and as I finished my set one of the personal trainers approached me asking how long I've been going that low. I said for a little while and he said that it strains my lower back and I should discontinue. I have always heard going lower the better. Is this guy just dumb as fuck or am I doing something bad for my lower back?

i'd say, for most people going that low is not bad at all, provided you keep proper form. most trainers are so fucking stupid i wouldn't put much stock into shit they tell you.

here's the deal, its a must imo to go past parallel, anything beyond that listen to your body. some people cannot handle the mashing of the hamstrings against the calf when doing a full squat as it changes the stress on your body. that being said, for some there is no bother at all. in fact, i go past parallel but not all the way down, like i used to, b/c i can feel unusual stress on my knees when the hammy meets the calf. that being said, if going all the way down does not hurt your knees then you should probably keep doing it. don't forget, your knees should track your toes.

read this: http://www.exrx.net/Kinesiology/Squats.html

look at this: (i couldn't find the pics i wanted) http://www.building-muscle101.com/images/squat.jpg

[E20]

okay all you ST girls.. somebody must have this problem on here.

i've been working myself out strongly the past year, trying to lose at least 3 pounds off my legs. i'm 5'3.5, and weigh 120. ive been trying to do everything from squats, running on the treadmill every day for one hour. it won't work.. im fine with my upper body, its pretty thin. but when it starts from the legs, it just gets curvier.. like not too big, but i just feel uncomfortable with my butt and legs. at least getting them toned....

anyone got any suggestions? thanks so much :toast
Do leg curls, flutter kicks, Two/One legged hamstring bridges, also against a wall squat down and hold at a 90 degree angle for 30-40 seconds.

Take some fat burning pills.

[Shelly]

okay all you ST girls.. somebody must have this problem on here.

i've been working myself out strongly the past year, trying to lose at least 3 pounds off my legs. i'm 5'3.5, and weigh 120. ive been trying to do everything from squats, running on the treadmill every day for one hour. it won't work.. im fine with my upper body, its pretty thin. but when it starts from the legs, it just gets curvier.. like not too big, but i just feel uncomfortable with my butt and legs. at least getting them toned....

anyone got any suggestions? thanks so much :toast

You can't spot reduce. That's just probably where you carry most of your weight. Lunges are the devil, but they help. Forward lunges, reverse lunges, and walking lunges. Make sure your knee doesn't go over your toes.

I'm totally digging crossfit right now. The trainer hasn't started me on the workouts of the day yet, but doing three rounds of the warmups without stopping is a bitch. I told him that I hated him today.

[NorCal510]

lovethe23, that extra padding on the lower body is what every guy likes.

don't get rid of it!

[johngateswhiteley]

lovethe23, that extra padding on the lower body is what every guy likes.

don't get rid of it!

i'd probably agree. @ 5' 3.5" and 120 lbs it would seem she is in the 'thinner' range of body types.

lovethe23-
more important than size, for most guys i would think, is shape. so if you're a little bigger in the lower body but its not a bunch of fat, my guess is there are a bunch of guys out there that would like you how you are. i have always been attracted to girls that have larger butts and breasts than their body type should. meaning trim arms, stomach, face, etc. but with a nice big round butt and/or chest. if you're looking to shape up your lower body...squats, straight back dead lifts, lunges, and running should do the trick.


for instance, this girl has a big butt for her size but she is hot and not fat at all...

http://photos1.blogger.com/blogger2/1905/253429469675680/1600/keyra-augustina-red-lingerie-strip-tease-7.jpg
http://photos1.blogger.com/blogger2/1905/253429469675680/1600/keyra-augustina-ass-white-pant-strip-tease9.jpg

[Shelly]

Your avatar would suggest differently! :lol

[johngateswhiteley]

Your avatar would suggest differently! :lol

hows that?

[Barbarian]

okay all you ST girls.. somebody must have this problem on here.

i've been working myself out strongly the past year, trying to lose at least 3 pounds off my legs. i'm 5'3.5, and weigh 120. ive been trying to do everything from squats, running on the treadmill every day for one hour. it won't work.. im fine with my upper body, its pretty thin. but when it starts from the legs, it just gets curvier.. like not too big, but i just feel uncomfortable with my butt and legs. at least getting them toned....

anyone got any suggestions? thanks so much :toast

Shelly is right. You can't spot reduce. If you lose weight, it will be lost throughout your whole body, not just legs. Men and women both have weak spots when it comes down to those last few pounds you want to lose. For men it tends to be in the belly and women in the thighs.

I don't know what your legs look like (feel free to post pics :eyebrows) but I'm guessing their might be a jiggle that you would like to ged rid of. It is true most guys like big butts and thick thighs rather than toothpick legs but I don't think you will ever have that problem. It's in your genes(no pun intended) to have thick legs.

So, tone those babies up. Lunges, squats(different foot and leg position hit the legs in different areas), leg press, straight leg deadlifts, calf raises are all good excercises for the legs. Throw in some cardio or HIIT cardio (ex. sprints or stairs) on off days and have plenty of patience(the four letter word of excercising).

Another good lower body program is plyometrics. Never really got into it myself but I've had numerous females tell me it works wonders. Google that shit. :nerd Good luck.

[Barbarian]

i'd say, for most people going that low is not bad at all, provided you keep proper form. most trainers are so fucking stupid i wouldn't put much stock into shit they tell you.

here's the deal, its a must imo to go past parallel, anything beyond that listen to your body. some people cannot handle the mashing of the hamstrings against the calf when doing a full squat as it changes the stress on your body. that being said, for some there is no bother at all. in fact, i go past parallel but not all the way down, like i used to, b/c i can feel unusual stress on my knees when the hammy meets the calf. that being said, if going all the way down does not hurt your knees then you should probably keep doing it. don't forget, your knees should track your toes.


I concur.

:tu

[OldDirtMcGirt]

Really low squats piss me the fuck off, I had to do a shitload of them the past couple of years for football. It pisses me off how all football coaches stress getting so low, nothing was worse than maxing out on squats. You would feel like you were going low as shit with a lot of weight on, and they never count the squat max because it wasn't low enough for them. That shit is bad for your back and knees...even if I wore belts and used perfect form, my back was always fucked after squating. I hated it.

Going just to parallel puts all of the stress on your knees. If it still hurts, then you're probably doing it wrong.

[ALVAREZ6]

Going just to parallel puts all of the stress on your knees. If it still hurts, then you're probably doing it wrong.Well It never really was a problem with my knees, more with my back, but still, squats suck.

[johngateswhiteley]

Well It never really was a problem with my knees, more with my back, but still, squats suck.

do them!

[johngateswhiteley]

http://www.vidshadow.com/video_player.asp?videoid=1580

[NorCal510]

JGW what are some good lower back and upper back workouts...

I have tried good mornings but I have horrible form and need more exercises. The ones that don't require weights are the ones I prefer. But whatever is whatever.

[johngateswhiteley]

JGW what are some good lower back and upper back workouts...

I have tried good mornings but I have horrible form and need more exercises. The ones that don't require weights are the ones I prefer. But whatever is whatever.

there is lots bro...http://www.exrx.net/Lists/ExList/BackWt.html

after you've read that let me know.

[katyon6th]

What are good foods to continue to burn fat after working out? I work out during the week in the evening after I get off work. So, I eat dinner afterwards.

TIA.

[ATRAIN]

What are good foods to continue to burn fat after working out? I work out during the week in the evening after I get off work. So, I eat dinner afterwards.

TIA.


I usually eat a banana and a protein shake.

[katyon6th]

I usually eat a banana and a protein shake.

For dinner? What do you eat the rest of the day?

[ATRAIN]

For dinner? What do you eat the rest of the day?


Cereal or Oatmeal for breakfast. A light lunch usually with chicken or fish. Then that for dinner. I do snack on either protein bars, fruit, and or granola bars.

[katyon6th]

Cereal or Oatmeal for breakfast. A light lunch usually with chicken or fish. Then that for dinner. I do snack on either protein bars, fruit, and or granola bars.

Do you keep track of your calorie intake? If so, about how many calories do you eat a day?

[ATRAIN]

Do you keep track of your calorie intake? If so, about how many calories do you eat a day?


No and I should start, but its not THAT much, I burn more with my workout for sure.

[katyon6th]

No and I should start, but its not THAT much, I burn more with my workout for sure.

Yeah, it doesn't seem like it could be that much at all. But I don't know how many calories protein bars and protein shakes have because I've never had either. Anyway, thanks for the suggestions.

[ATRAIN]

Yeah, it doesn't seem like it could be that much at all. But I don't know how many calories protein bars and protein shakes have because I've never had either. Anyway, thanks for the suggestions.


Remember drink plenty of water :). They don't usually have very much but you have to watch and read labels. Watch out for sugars, that will get you.

[ATRAIN]

OK i got a question for you guys. I am trying to work on peaking my bicep a little more. My triceps are a good size and I read that working out your triceps more produces bigger arms because your triceps make up most of your arms anyways. I read somewhere a bodybuilder said to get your biceps to peak up you should do dumbell curls and then twist on the top. Any recommendations?

[florige]

OK i got a question for you guys. I am trying to work on peaking my bicep a little more. My triceps are a good size and I read that working out your triceps more produces bigger arms because your triceps make up most of your arms anyways. I read somewhere a bodybuilder said to get your biceps to peak up you should do dumbell curls and then twist on the top. Any recommendations?


I've heard that before from trainers at my gym. The best tricep workout imo are dips. Once you feel comfortable doing standard dips, start wearing a weight belt and add weight accordingly. When I started doing those regulary is when I started seeing my arms get defined big time.

[ATRAIN]

I've heard that before from trainers at my gym. The best tricep workout imo are dips. Once you feel comfortable doing standard dips, start wearing a weight belt and add weight accordingly. When I started doing those regulary is when I started seeing my arms get defined big time.


Here is the best tricep workout I have been doing for years and its blasts your triceps like no other. Its called Dirty Thirties.

Here’s a quick triceps routine called "Dirty Thirties" that’s guaranteed to blast your arms to new heights.

You begin by laying on your back on a flat bench. Have your training partner hand you a loaded curl bar. You’re going to do 10 reps of each of the following without any break. So altogether you’ll be doing 3 movements x 10 reps each which equals 1 set of 30.

Here’s the details:

* Lying Triceps Extensions. These are also sometimes called Skull Crushers or French Curls. Grab the bar with your hands about a foot apart, palms facing up. With your elbows steady, lower the bar to your head in a controlled manner. Push the bar back up concentrating on keeping your elbows and upper arms in a fixed position—just your hands and lower arms move.
* EZ-Bar Triceps Pullovers. For EZ-Bar pullovers start in the same position as Lying Triceps Extensions (lying on a flat bench with arms straight up and a close grip).

Now, instead of bending the elbows and lowering to the nose or forehead, lower your arms by bringing the bar to your chest—as if you were doing a Close-Grip Bench Press.

From there, instead of pressing straight up, bring your arms back and over your head, keeping your hands close to your face on the way by. Extend arms back and over your head as far as you comfortably can.

Keeping your arms looked in an elbows slightly bent position, pull the bar back to your chest then extend your arms, as if you were finishing a Bench Press. That’s one rep.

It takes a while to get the hang of the movement, so do a couple warm ups with light weights, but once you hit the grove this really packs on the triceps mass.

* Narrow Grip Chest Press. If you began your set with this movement, the weight you’re using would feel light, but after doing 20 straight, solid reps with the other 2 exercises, even this light weight Close-Grip Press will really pump your triceps.

Hit the mid-chest and blast straight up. Be sure to keep your elbows in close to your body. It’s a simple but effective movement: basically you want to use a narrow grip to help isolate your triceps, keep your elbows in, and use a slow controlled decent on the negative.

Try doing 2-3 sets of "Dirty Thirties" if you’re up to it. Or you can do just one killer set as a great way to finish off your triceps training. If your triceps aren’t about to explode right through your skin by the end of the set, you need more weight!

[ATRAIN]

ON the dirty thirties, I recommend doing it with like a 20 to 30 lb bar at first because you will get tired as hell, then move up each week. I am at 60 lbs on this right now and by set 4 my arms are tight as hell.

[florige]

ON the dirty thirties, I recommend doing it with like a 20 to 30 lb bar at first because you will get tired as hell, then move up each week. I am at 60 lbs on this right now and by set 4 my arms are tight as hell.


Yeah I will try it out. Sounds brutal.

[ATRAIN]

Yeah I will try it out. Sounds brutal.


Everyone I have shown that workout to swears by it on tricep day. With that workout combined with overhead tricep cable extensions, you will have some sore arms the next day.

[Barbarian]

No and I should start, but its not THAT much, I burn more with my workout for sure.

I gather from your other posts that you are lifting to gain lean mass. If so, you need to consume more calories than you burn. Not burn more than you consume. This also will contribute to the question you had on building your bicep. Speaking of that, do you do pull-ups? If you don't, start doing them. Number one excercise for bicep growth hands down. Plus you get pretty much half of your upper body with one movement. And please, do them correctly. I can't stand the guys that are swinging on the bar like a fucking monkey using all the momentum to bring themsleves back up. It should be a controlled movement all the way up and all the way down. If you can do 12 -15 easily than start with weighted pull-ups.
:wakeup

[katyon6th]

You shouldn't burn more than you consume ever, is that right?

[ATRAIN]

I gather from your other posts that you are lifting to gain lean mass. If so, you need to consume more calories than you burn. Not burn more than you consume. This also will contribute to the question you had on building your bicep. Speaking of that, do you do pull-ups? If you don't, start doing them. Number one excercise for bicep growth hands down. Plus you get pretty much half of your upper body with one movement. And please, do them correctly. I can't stand the guys that are swinging on the bar like a fucking monkey using all the momentum to bring themsleves back up. It should be a controlled movement all the way up and all the way down. If you can do 12 -15 easily than start with weighted pull-ups.
:wakeup


Yeah im actually lifting to gain more mass, but at the same time trying to cut more weight. Yeah I need to do more pull ups. Yeah all my exercises are done the right with controlled movement. I see guys doing exercises wrong all the time and I feel like telling them, hey your not getting benefit like that. Ill hit up the pull ups next bicep day.

[Barbarian]

You shouldn't burn more than you consume ever, is that right?

I assume you mean burn more calories in a day rather than in a workout. I don't see how anyone can burn more calories in a workout than you consume in a whole day.

So to answer your question, yes you can. This is the only way to achieve fat loss.

[Barbarian]

Yeah im actually lifting to gain more mass, but at the same time trying to cut more weight. Yeah I need to do more pull ups. Yeah all my exercises are done the right with controlled movement. I see guys doing exercises wrong all the time and I feel like telling them, hey your not getting benefit like that. Ill hit up the pull ups next bicep day.

Impossible to do both at the same time. If there is a way please tell me the secret. We'll split the profit on this major breakthrough. :spin

[katyon6th]

I assume you mean burn more calories in a day rather than in a workout. I don't see how anyone can burn more calories in a workout than you consume in a whole day.

So to answer your question, yes you can. This is the only way to achieve fat loss.

Yes, I meant calories. I accidentally left that out.

And I think I confused myself with my own question because I knew the answer but I was thinking of the question differently. Scratch that.

[ATRAIN]

Impossible to do both at the same time. If there is a way please tell me the secret. We'll split the profit on this major breakthrough. :spin


LOL I mean cutting weight but running and doing cardio, not through lifting. I'm trying to maintain a weight loss heart rate though.

[johngateswhiteley]

work out!

[johngateswhiteley]

http://www.exrx.net/WeightExercises/Power/WtPowerStraight.html

...try those.

[easjer]

Update - I've lost 23 pounds so far. If I can lose two more next week, then I'll meet my 25 pound goal. I'm going for 35 by the end of March.

[loveThe23]

Why do you guys like the thighs bigger? i would think that is gross, but maybe that's just because i'm a girl. i feel uncomfortable squeezing my fat ass into jeans. :lol

[johngateswhiteley]

Update - I've lost 23 pounds so far. If I can lose two more next week, then I'll meet my 25 pound goal. I'm going for 35 by the end of March.

sweet! thats awesome girl.

[SpursWoman]

Update - I've lost 23 pounds so far. If I can lose two more next week, then I'll meet my 25 pound goal. I'm going for 35 by the end of March.


Awesome!!

[johngateswhiteley]

http://www.runnersworld.com/article/0,7120,s6-241-285--12232-0,00.html

THE BENEFITS OF RUNNING
Running makes us well-oiled machines--ankles, knees, and hips included.
By Judi Ketteler

Published 10/25/07

"What about your knees? how are your knees?" chances are, you've fielded those questions more than once. Not from physicians, exercise physiologists, or physical therapists but from nonrunning friends and family members who assume that pavement pounding wreaks havoc on our bodies and that we'll all eventually need knee replacements and motorized scooters because of our arthritic joints.

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints, breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs, and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The fact is if we run responsibly--wear supportive shoes and replace them when worn out, rehab injuries properly, incorporate cross-training and rest days into our schedules as needed--we're no more susceptible to OA than the general population, say medical experts. Actually, it's the doubters on the sidelines who could have a better chance of developing it.


Weighing In on Knee Pain

The number one risk factor for OA is excess body fat--a problem most runners don't have. Sedentary, overweight people are 45 percent more likely to develop OA than those who are active. "The more you weigh, the more pressure is placed on the joints, which seems to accelerate the breakdown of cartilage," says Patience White, M.D., chief public health officer for the Arthritis Foundation. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body's load. "Aerobic exercise improves most body functions--including joint health," says James Fries, M.D., professor of medicine at Stanford University School of Medicine. When you exercise, the cartilage in your hips, knees, and ankles compresses and expands. This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy. "Without exercise, cartilage cells get weak and sick," he says.

Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

In 2006, Dr. Fries presented research that compared rates of OA-related disabilities between 539 runners and 423 nonrunners over a 21-year period. At the follow-up exam, researchers found that the nonrunners were worse for wear--their increase in disabilities was twice that of the runners.

The runners in Dr. Fries's study averaged about 60 minutes of running five days a week. But even higher-mileage runners don't seem to risk bad knees. A 2006 study conducted at Germany's University of Heidelberg looked at the incidence of OA among elite marathon runners. After comparing 20 former elite German marathoners with a control group of nonrunners of the same age, gender, and body mass index, the researchers found that the marathoners did not have a higher risk of OA of the knee.

When Injury Strikes

That said, while running itself doesn't increase the risk of developing OA, running injuries can--especially when you delay treatment or rush recovery. Ankle sprains, in particular, have been linked to the development of OA. Almost half of those who twist or turn an ankle experience additional sprains or ongoing weakness and pain. This is typically because the original injury wasn't well cared for and activity was resumed too quickly.

A 2005 study from the University of Basel in Switzerland found that 70 to 80 percent of patients with chronic ankle instability end up with arthritic ankles within 20 years. Doctors and physical therapists had always suspected this, but this was the first study to conclusively make the link between joint instability and arthritis, says Steven L. Haddad, M.D., associate professor of clinical orthopedic surgery at Northwestern University's Feinberg School of Medicine. "Arthritis can occur because of uneven mechanics of the joint," Dr. Haddad says. "If your joint is shifted and it's even one millimeter off, it increases the stresses placed on that joint by 42 percent. This incongruity of the surfaces leads to an erosion of cartilage."

This can also occur with patellofemoral pain syndrome, a.k.a. "runner's knee," says Dr. White. If you neglect strengthening the muscles and ligaments that support the patella (kneecap), it can become misaligned, causing pain and eventually OA (see "Preventive Steps," left, for strength-building exercises). "If the patella is tracking just a little bit off, it can rub the cartilage in an abnormal way and wear it down," Dr. White says.

Luckily, all of this is avoidable. As Dr. White advises, "Don't run through joint pain, stick to soft surfaces when possible, wear supportive running shoes, and include strengthening exercises in your routine." Addressing joint issues sooner rather than later will not only help you avoid long-term damage, but it'll also help you run circles around your nonrunning friends for years to come.

[ATRAIN]

http://www.runnersworld.com/article/0,7120,s6-241-285--12232-0,00.html

THE BENEFITS OF RUNNING
Running makes us well-oiled machines--ankles, knees, and hips included.
By Judi Ketteler

Published 10/25/07

"What about your knees? how are your knees?" chances are, you've fielded those questions more than once. Not from physicians, exercise physiologists, or physical therapists but from nonrunning friends and family members who assume that pavement pounding wreaks havoc on our bodies and that we'll all eventually need knee replacements and motorized scooters because of our arthritic joints.

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints, breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs, and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The fact is if we run responsibly--wear supportive shoes and replace them when worn out, rehab injuries properly, incorporate cross-training and rest days into our schedules as needed--we're no more susceptible to OA than the general population, say medical experts. Actually, it's the doubters on the sidelines who could have a better chance of developing it.


Weighing In on Knee Pain

The number one risk factor for OA is excess body fat--a problem most runners don't have. Sedentary, overweight people are 45 percent more likely to develop OA than those who are active. "The more you weigh, the more pressure is placed on the joints, which seems to accelerate the breakdown of cartilage," says Patience White, M.D., chief public health officer for the Arthritis Foundation. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body's load. "Aerobic exercise improves most body functions--including joint health," says James Fries, M.D., professor of medicine at Stanford University School of Medicine. When you exercise, the cartilage in your hips, knees, and ankles compresses and expands. This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy. "Without exercise, cartilage cells get weak and sick," he says.

Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

In 2006, Dr. Fries presented research that compared rates of OA-related disabilities between 539 runners and 423 nonrunners over a 21-year period. At the follow-up exam, researchers found that the nonrunners were worse for wear--their increase in disabilities was twice that of the runners.

The runners in Dr. Fries's study averaged about 60 minutes of running five days a week. But even higher-mileage runners don't seem to risk bad knees. A 2006 study conducted at Germany's University of Heidelberg looked at the incidence of OA among elite marathon runners. After comparing 20 former elite German marathoners with a control group of nonrunners of the same age, gender, and body mass index, the researchers found that the marathoners did not have a higher risk of OA of the knee.

When Injury Strikes

That said, while running itself doesn't increase the risk of developing OA, running injuries can--especially when you delay treatment or rush recovery. Ankle sprains, in particular, have been linked to the development of OA. Almost half of those who twist or turn an ankle experience additional sprains or ongoing weakness and pain. This is typically because the original injury wasn't well cared for and activity was resumed too quickly.

A 2005 study from the University of Basel in Switzerland found that 70 to 80 percent of patients with chronic ankle instability end up with arthritic ankles within 20 years. Doctors and physical therapists had always suspected this, but this was the first study to conclusively make the link between joint instability and arthritis, says Steven L. Haddad, M.D., associate professor of clinical orthopedic surgery at Northwestern University's Feinberg School of Medicine. "Arthritis can occur because of uneven mechanics of the joint," Dr. Haddad says. "If your joint is shifted and it's even one millimeter off, it increases the stresses placed on that joint by 42 percent. This incongruity of the surfaces leads to an erosion of cartilage."

This can also occur with patellofemoral pain syndrome, a.k.a. "runner's knee," says Dr. White. If you neglect strengthening the muscles and ligaments that support the patella (kneecap), it can become misaligned, causing pain and eventually OA (see "Preventive Steps," left, for strength-building exercises). "If the patella is tracking just a little bit off, it can rub the cartilage in an abnormal way and wear it down," Dr. White says.

Luckily, all of this is avoidable. As Dr. White advises, "Don't run through joint pain, stick to soft surfaces when possible, wear supportive running shoes, and include strengthening exercises in your routine." Addressing joint issues sooner rather than later will not only help you avoid long-term damage, but it'll also help you run circles around your nonrunning friends for years to come.

I hate running but over the last 2 months this triathlon training has really built up my running stamina. Haven't had any joint problems yet.

[Beno Udrih]

Update - I've lost 23 pounds so far. If I can lose two more next week, then I'll meet my 25 pound goal. I'm going for 35 by the end of March.
:tu good job.

[johngateswhiteley]

http://www.youcanlearnseries.com/WeightLift/LegsMain.aspx

Lifting for your Legs!
Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: September 6, 2004

Many weightlifters neglect their legs, spending all their time on building the upper body, chest, biceps, triceps and backs. I remember years ago watching a professional basketball game at the University of Illinois in Champaign, Illinois. One of the players, Nate Thurmond, had a huge upper body. But thirty years later, I still recall how strange he looked, because his arms and upper body were huge, but his legs looked like toothpicks in comparision.

As you try to achieve that classic form, you have to think whole body. It is not enough these days to think only of the upper torso. Plus, as you do the yard work the legs are so important in maintaining a good strong back. You want to lose weight? Work on the legs, with additional weights in your hand. Lifting for the legs burns calories. Nothing feels better than the burn after a good leg workout. You can barely walk up the stairs in your home the legs hurt so much, but as the old saying goes "it hurts so good". Add the following exercises to your weekly routine and see how much better you feel, your pants will fit better and your "whole" body will look good.

These leg workouts will work for the novice lifter and especially the hardworking bodybuilder. You can have massive legs easily. I originally started working my legs, because when I ran, I had pain in my knees. Since exercising my legs and the muscles surrounding the knees, I have been able to run again with little pain in my knees....(see rest of article)

[Shelly]

I just read in today's paper that Home Court America is closing it's doors after 10 years. Too bad...they had a great basketball program for kids.

[ATRAIN]

http://www.youcanlearnseries.com/WeightLift/LegsMain.aspx

Lifting for your Legs!
Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: September 6, 2004

Many weightlifters neglect their legs, spending all their time on building the upper body, chest, biceps, triceps and backs. I remember years ago watching a professional basketball game at the University of Illinois in Champaign, Illinois. One of the players, Nate Thurmond, had a huge upper body. But thirty years later, I still recall how strange he looked, because his arms and upper body were huge, but his legs looked like toothpicks in comparision.

As you try to achieve that classic form, you have to think whole body. It is not enough these days to think only of the upper torso. Plus, as you do the yard work the legs are so important in maintaining a good strong back. You want to lose weight? Work on the legs, with additional weights in your hand. Lifting for the legs burns calories. Nothing feels better than the burn after a good leg workout. You can barely walk up the stairs in your home the legs hurt so much, but as the old saying goes "it hurts so good". Add the following exercises to your weekly routine and see how much better you feel, your pants will fit better and your "whole" body will look good.

These leg workouts will work for the novice lifter and especially the hardworking bodybuilder. You can have massive legs easily. I originally started working my legs, because when I ran, I had pain in my knees. Since exercising my legs and the muscles surrounding the knees, I have been able to run again with little pain in my knees....(see rest of article)


I hate doing legs.

[johngateswhiteley]

I hate doing legs.

why?

[ATRAIN]

why?


Just never really liked doing them, I know I still have to and do on Sunday's but there are times I guess when I work them too hard and my legs tighten up and I feel like im walking funny out of the gym. Question for all you lifters, what is your fav body part to work out? Its a tie for me between chest, biceps,triceps.

[johngateswhiteley]

Just never really liked doing them, I know I still have to and do on Sunday's but there are times I guess when I work them too hard and my legs tighten up and I feel like im walking funny out of the gym. Question for all you lifters, what is your fav body part to work out? Its a tie for me between chest, biceps,triceps.


...ok, thats not really a good reason to avoid lifting your legs. fyi, your lower body carries around your upper body.

i don't have a favorite body part, but i care most about what helps me run by and through opponents. my favorite lift is the squat...by a mile.

[ATRAIN]

...ok, thats not really a good reason to avoid lifting your legs. fyi, your lower body carries around your upper body.

i don't have a favorite body part, but i care most about what helps me run by and through opponents. my favorite lift is the squat...by a mile.


Yeah I know its not a good excuse thats why I still do them.

[Shelly]

Today I did a workout named after a fallen soldier who's name was Murph.

Run 1 mile
100 pull-ups (jumping)
200 push ups
200 air squats
Run 1 mile

Crossfit is insane, but I really love it!

[ATRAIN]

Today I did a workout named after a fallen soldier who's name was Murph.

Run 1 mile
100 pull-ups (jumping)
200 push ups
200 air squats
Run 1 mile

Crossfit is insane, but I really love it!


Holy crap that sounds intense.

[Shelly]

It is...I finsihed just under an hour and my lungs are about to explode.

Check out their website for more insane workouts and watch some of the videos. These people are incredibly strong.

[ATRAIN]

It is...I finsihed just under an hour and my lungs are about to explode.

Check out their website for more insane workouts and watch some of the videos. These people are incredibly strong.


Do you do all of this without a break?

[Barbarian]

Just never really liked doing them, I know I still have to and do on Sunday's but there are times I guess when I work them too hard and my legs tighten up and I feel like im walking funny out of the gym. Question for all you lifters, what is your fav body part to work out? Its a tie for me between chest, biceps,triceps.

Everyone has their way of getting results, but IMO once a week for legs is not nearly enough. I have to do legs at least twice a week.

and as for you ? I Agree with JGW with the squats. Second fav are pull-ups.

[Shelly]

Do you do all of this without a break?

Pretty much. You try and to it in the best time as possible. Of course, you have to stop and catch your breath here and there, but it's amazing on how you can push yourself. And the upside is that you get strength and cardio at the same time.

The great thing is that the workout changes daily so you don't get bored. You may cringe when you see what it is, but you feel great afterwards even if you can't walk :lol

[johngateswhiteley]

Today I did a workout named after a fallen soldier who's name was Murph.

Run 1 mile
100 pull-ups (jumping)
200 push ups
200 air squats
Run 1 mile

Crossfit is insane, but I really love it!

YES!!! proud of you girl! thats what i am fucking talking about...beautiful. now...if only more people in the US were like that.

[leemajors]

YES!!! proud of you girl! thats what i am fucking talking about...beautiful. now...if only more people in the US were like that.
we could also just clone you indefinitely.

[florige]

Man while I was at the gym Tuesday night I decided to start adding squats to my routine using the diamond shaped bar verses the traditional straight bar. Why today it feels like I can barely walk... :lol I'll tell you, squats, and pull-ups are without a doubt the most brutal exercise's out there for me.

[johngateswhiteley]

we could also just clone you indefinitely.

have you that much faith in me?

[ATRAIN]

So yesterday I benched 275 for the first time in 3 years. Ill be up to 295 by the end of next week. What does everyone max out at? I want to get back up to 315 like the way I was 3 years ago. Almost there!!

[florige]

So yesterday I benched 275 for the first time in 3 years. Ill be up to 295 by the end of next week. What does everyone max out at? I want to get back up to 315 like the way I was 3 years ago. Almost there!!



Right now I max out around 205. (on a very good day) 275 is impressive!

[Barbarian]

I haven't maxed out in a while. I like using dumbbells for bench and I've been using the 105lb dbs for sets(5x5). Maybe I'll try maxing out this weekend.

[ATRAIN]

I haven't maxed out in a while. I like using dumbbells for bench and I've been using the 105lb dbs for sets(5x5). Maybe I'll try maxing out this weekend.


I use Dumbbells for incline Bench and its usually the 100's

[florige]

I use Dumbbells for incline Bench and its usually the 100's


GTFO...

[ATRAIN]

GTFO...


What??? Hey man at the gym I work out at its very common and there are some big bad mofos there.

[florige]

What??? Hey man at the gym I work out at its very common and there are some big bad mofos there.



Thats pretty impressive dude.

[NorCal510]

I need help.

I haven't done a leg workout in like 2.5 months due to injuries. I am still on crutches so basically my right leg is strong and toned while my left leg (the hurt one) is limp. What can I do for legs that can do some good without putting too much pressure on my feet.

Like lying down on the back and raising legs or something... something along those lines.. any leg exercises like that?

[Cant_Be_Faded]

try closing your eyes and pretending youre black

[NorCal510]

try closing your eyes and pretending youre black
how does that work out my legs though?

i also need some cardio advice. trust me, walking around with crutches (about 25 minutes a day) is a god damn workout. i just want some more cardio because that's not gonna cut it.

[NorCal510]

if i remember correctly you are the one that looks like a douche

lulz

[marini martini]

Will check with my daughter, manana, she's a personal trainer.

[ATRAIN]

Will check with my daughter, manana, she's a personal trainer.


Is she hot?

[peewee's lovechild]

Will check with my daughter, manana, she's a personal trainer.

I'll bang your daughter if she's hot.

[peewee's lovechild]

I just got out of my workout this morning.

I was benching with 290 lbs.

It was a light workout today.

[ATRAIN]

I just got out of my workout this morning.

I was benching with 290 lbs.

It was a light workout today.


hahaha bullshit

[peewee's lovechild]

hahaha bullshit

I'm so tired I can barely type.

[johngateswhiteley]

anyone do power cleans?

[ATRAIN]

^^ I see people doing them all the time, but I never do them but I should start.


Here is a good guide for those that never do Power Cleans

http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

[Shelly]

We did today:

100 burpees (with push-ups)
100 box jumps
100 jumping pull-ups

Burpees fucking suck!

[peewee's lovechild]

We did today:

100 burpees (with push-ups)
100 box jumps
100 jumping pull-ups

Burpees fucking suck!


I did 5 burpees yesterday.

That's how many times I had to feed my daughter yesterday.
She burps like a trucker.

[ATRAIN]

We did today:

100 burpees (with push-ups)
100 box jumps
100 jumping pull-ups

Burpees fucking suck!


what are burpees?

[Shelly]

http://www.youtube.com/watch?v=c_Dq_NCzj8M

[ALVAREZ6]

GTFO...I believe it.... I use 80's and I only weigh 155, I'm sure ATRAIN is much bigger than I am.

[ALVAREZ6]

anyone do power cleans?I'm so glad I don't have to do power cleans anymore since football has been over...I hated them. I wasn't bad at them, I had good form and everything but I just hated doing them. Same thing for squats.


But I can't deny power cleans don't help for football, the motion of power cleaning simulates a tackle pretty well.

[johngateswhiteley]

^^ I see people doing them all the time, but I never do them but I should start.


Here is a good guide for those that never do Power Cleans

http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

it depends. if you want to increase your power or explosive movement in sports?...then yes. i also think they are good for the joints and flexibility.

[ATRAIN]

it depends. if you want to increase your power or explosive movement in sports?...then yes. i also think they are good for the joints and flexibility.


So do you recommend them for someone who no longer plays competitive sports? Well unless you count weekend softball hahaha. Oh yeah and then there is boxing. I don't know why but my trainer doesn't like me lifting weights, not sure why?

[johngateswhiteley]

So do you recommend them for someone who no longer plays competitive sports? Well unless you count weekend softball hahaha. Oh yeah and then there is boxing. I don't know why but my trainer doesn't like me lifting weights, not sure why?

i'd recommend cleans to anyone who doesn't feel pain (real pain) doing them. if you're not playing sports competitively you don't have to worry about doing all kinds of weight, just focus on a smooth range of motion with lighter weight.

[E20]

So the best way to avoid plateuing is to do new exercises for teh same muscle groups? Is it also possible to adjust how fast you do the reps/sets also if I do heavier weight same exercises is that a way to avoid plateuing, even though my body is used to the routine.

[boutons_]

What's wrong with reaching a plateau and maintaining it?

Must there be infinite fitness progression and increasing complexification of exercises and workouts?

Not everybody wants to be, and nobody needs to be, a misproportioned, bulked-up body builder or tri-athlete ironman.

[E20]

What's wrong with reaching a plateau and maintaining it?

Must there be infinite fitness progression and increasing complexification of exercises and workouts?

Not everybody wants to be, and nobody needs to be, a misproportioned, bulked-up body builder or tri-athlete ironman.
I see myself as sort of puny when looking into the mirror and I need to improve. Weight lifting is one of my hobbies, I gotta get stronger or see some result to convince me to keep on going or else I'm wasting my time. Also it's fun for me and something I do when I'm bored. Also you must be well aware that I'm a big fan of Stallone and a semi-big fan of Arnold.

[johngateswhiteley]

http://72.14.253.104/search?q=cache:AX91GYj_t-YJ:www.nata.org/jat/readers/archives/jt0100/jt010000038p.pdf+do+high+tops+slow+speed&hl=en&ct=clnk&cd=2&gl=us&client=firefox-a

good read on high tops vs. low tops and ankle inversion...

[johngateswhiteley]

So the best way to avoid plateuing is to do new exercises for teh same muscle groups? Is it also possible to adjust how fast you do the reps/sets also if I do heavier weight same exercises is that a way to avoid plateuing, even though my body is used to the routine.

you can do that, but i think the best way to avoid plateauing is your mindset. be excited to workout and make gains...stay focused. your thoughts on reps and weight load should work as well. i change my workout every week in respect to weight load, rep speed, amount of reps and exercises. albeit the changes in exercises are very slight.

good luck...

[THE SIXTH MAN]

If your triceps aren’t about to explode right through your skin by the end of the set, you need more weight!
:tu Thats a good feeling to have after working out.

[THE SIXTH MAN]

Muscle milk...WTF is that? Anyone drink this?

[E20]

Muscle milk...WTF is that? Anyone drink this?
It's protien powder with some other shit.................I've tried it, for me, isn't any different from the other protien supplements I've been taking. The best luck I've had with size and strength is taking GNC's Weight Gainer 1850.

[NorCal510]

optimum nutrition 100% whey is the best protein powder hands down!

[tlongII]

Ya gotta go with the HGH bro!

[NorCal510]

Ya gotta go with the HGH bro!
i started my cycle last month... so far so good. i don't know why people think it's stupid... if you know what you are doing (i researched), then you can make good gains...

[E20]

I've always wanted to try steriods, see what I actually gain, but never knew where to get them. Plus they don't test for HGH in HS, I could have smashe teh shit out of some people.

[Fillmoe]

im back to balling dudes up on the courts now that the sun is out on a daily basis..... who else want some of FILLMOE!

[NorCal510]

im back to balling dudes up on the courts now that the sun is out on a daily basis..... who else want some of FILLMOE!
oh please... come down to the bay and get your ass handed to you.

[Fillmoe]

shit son.... i eat children for breakfast..... and you lookin like food right now.....

[NorCal510]

shit son.... i eat children for breakfast..... and you lookin like food right now.....
well i challenge you

give me 2 months for my leg to heel (in hardboot as of now) and we can meet up and ball. serious. let me know, son.

[Fillmoe]

ill be in the bay next week and the week after.....

[NorCal510]

ill be in the bay next week and the week after.....
ill still have my cast on... so hit me up the next time you're down.

im serious. i'll shit on you son!

[E20]

You know what feels hella good? When you're working out/running and you're dead tired, panting, mouth is dry, your stomach is wheezing because of the running, and then you take a water break and you just take a drink of water and you suck the living daylights out of that fountain. I started loving this when during basketball season our coach made us run and sometimes a lot espeically in the begining of the season, the end of that was my favorite part, because he would say all right go get water and I would be the 1st one to the water fountain............IT WOULD FEEL SO GOOD!!!!!!!!!!!!!!!

[NorCal510]

You know what feels hella good? When you're working out/running and you're dead tired, panting, mouth is dry, your stomach is wheezing because of the running, and then you take a water break and you just take a drink of water and you suck the living daylights out of that fountain. I started loving this when during basketball season our coach made us run and sometimes a lot espeically in the begining of the season, the end of that was my favorite part, because he would say all right go get water and I would be the 1st one to the water fountain............IT WOULD FEEL SO GOOD!!!!!!!!!!!!!!!
don't get an orgasm over it...

[ATRAIN]

So I finally started including legs into my routine and now I can't walk. How often do you guys do legs?

[boutons_]

ATG squats have me aching for days now.
I thought my legs were in good shape.
Amazing.

[JoeChalupa]

So I finally started including legs into my routine and now I can't walk. How often do you guys do legs?

I crack up when I see dudes with upper body walking around on twigs. I worked legs between body parts. Worked for me.

[E20]

Just an update, but I started out on Squat at 135 and in 2 weeks I can do 250 now. Most likely because I could Squat 225 when I was younger, but neglected my legs for a couple of years, but now I improved 115lbs, I'm gonna try to go up to 3 plates (315) and just plateu there and eventually see if I can squat that amount like 15 times. :lol

[NorCal510]

Progress Pics
August2007
http://i20.photobucket.com/albums/b247/shmavid22/hawaii07050.jpg



April 2008
http://i20.photobucket.com/albums/b247/shmavid22/april9.jpg


:spin :spin :spin :spin

[Herschel Walker]

The main reason people see decreased results over time with the same workout is due to muscle memory. Two ways ive avoided muscle memory are switching routines every week or so, and also allowing varied recovery time. Ive hit it hard for a week then taken time off working on strictly cardio then gone back to hitting the strength training again. Ive gained some muscle mass doing that fairly quickly since I mostly negate muscle memory.

[boutons_]

Each to his own, but what's the point of working so hard for adding so much muscle beyond that which comes with conditioning for health?

[NorCal510]

bump

felt like showing off my progress :spin

http://i20.photobucket.com/albums/b247/shmavid22/PIC-0088.jpg

[ATRAIN]

Norcal do you jack off to pictures of yourself?

[ATRAIN]

What kind of supplements are you guys taking right now?

[leemajors]

vitamin s.

[ATRAIN]

Do any of you guys ever get Tennis Elbow from lifting? I got it a few years ago on my left arm and ive been fine since. Just recently its starting to bug me again. What kind of therapies do you guys use. I know rest is key but fuck that, im about the strongest ive been in years and not ready to rest.

[Don Quixote]

I snapped these pics of A-train at the gym

http://media.movieweb.com/galleries/2329/1621/lo/db_14.jpg

http://garv.in/serendipity/uploads/dodgeball1.jpg

[Brutalis]

Guys I need some advice.

I'm tall and lean yet cut somehow. And I mean like a lighter Bruce Lee kind of cut, you know how he was small built and all. (except I am way taller)

Anyhow I want to get back in shape. I am 23, and used to be healthy back in high school. I don't have a hair on your ass for body fat. That's probably beside the point...

Anyways what do you guys suggest I start doing being a tall skinny guy? I'm not Napoleon skinny however do not get the wrong idea.

-What do I need to eat? In other words what should I focus my diet on? As well as drink?
-How should I work out. My friend says running is the last thing I need to do, and something about eating 30 mins after a workout no less. Well, what kind of workout should I focus on?
-Vitamins? Supplements? Fiber? American Whey Protein? What do I need?

Any advice you gym rats? I want to get bigger/stronger.

[Brutalis]

ps- you are replying to a work out n00b. Remember that.

[ATRAIN]

Check your pm's

[ATRAIN]

I snapped these pics of A-train at the gym

http://media.movieweb.com/galleries/2329/1621/lo/db_14.jpg

http://garv.in/serendipity/uploads/dodgeball1.jpg

I can only see the one of VV and Ben Stiller.