ATAR Notes: Forum
General Discussion => Sport => General Discussion Boards => Fitness => Topic started by: thushan on January 02, 2013, 09:58:32 am
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So! Who else gyms here? :D And what are your plans for this year?
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To go to the gym this year
lol
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Not really a gym fan.
I prefer to jog at my local parks :D I'm aiming for every second day
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:D That'd be awesome.
Hey question - it's not the best idea to do cardio whilst bulking up right? Only when you're cutting?
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:D That'd be awesome.
Hey question - it's not the best idea to do cardio whilst bulking up right? Only when you're cutting?
Year you're correct. Heavy cardio can speed up your metabolism and make it harder to put on muscle, not to mention burn the fat you want to be using when you're picking up heavy things. Avoid running right in the morning when you wake up, this will jack up your metabolism. Light runs are okay but avoid sprints at all costs. Except when you're racing me at the meet up.
(When you're cutting go crazy)
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Year you're correct. Heavy cardio can speed up your metabolism and make it harder to put on muscle, not to mention burn the fat you want to be using when you're picking up heavy things. Avoid running right in the morning when you wake up, this will jack up your metabolism. Light runs are okay but avoid sprints at all costs. Except when you're racing me at the meet up.
(When you're cutting go crazy)
Haha no cardio for me then - i'm already a hard gainer as it is!
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Didn't you put on like 6kgs in 6 weeks?
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Didn't you put on like 6kgs in 6 weeks?
Yeah...is that meant to be high? I dunno man, I thought I was a hard gainer because I'm a naturally lean guy and could never put on weight no matter how much I ate. It's only when I started free weights that my weight rose like that.
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Well... You know that it's a lot harder to put on muscle than it is to burn fat, right? And you know 1kg a week for someone a bit overweight is pretty good loss. You're the math wiz, let me know how it turns out when you convert it into gains.
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If anyone needs some inspiration, check out
Zyzz- The Legacy.
Haha, good for a bit of a laugh, but inspiring too. Language warning though :/
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I've thinking of hitting the gym occasionally these holidays...
For a total noob, what should I do to get some visible muscles?
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I've been hitting the gym for 2 years now and here are my stats and goals:
Current Goal
Squat 150 kg 180/200 kg
Deadlift 140 kg 170/180 kg
Bench press 150 kg 180/190 kg
Only reason my legs are weak is because i started doing them a year ago.
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I've been hitting the gym for 2 years now and here are my stats and goals:
Current Goal
Squat 150 kg 180/200 kg
Deadlift 140 kg 170/180 kg
Bench press 150 kg 180/190 kg
Only reason my legs are weak is because i started doing them a year ago.
WTF 150 kg squats?
Damnit I'm struggling on 75!
And you bench press 150 kg...hold on, is this benchmax, or is this 8-10 reps with 3 sets?
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Just to clear something up, not all cardio is bad for gains. Sprint training alongside free weights is a great way to build muscle and general strength. Similarly, you're not going to lose all your gains from doing a 5km run once every week... so long as you're not running marathons and half-marathons you'll be fine.
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Just to clear something up, not all cardio is bad for gains. Sprint training alongside free weights is a great way to build muscle and general strength. Similarly, you're not going to lose all your gains from doing a 5km run once every week... so long as you're not running marathons and half-marathons you'll be fine.
Sprint training? Because it works thighs and thus makes muscle growth easier? I'd always been told to avoid sprints.
I've thinking of hitting the gym occasionally these holidays...
For a total noob, what should I do to get some visible muscles?
What do you mean by visible? Bigger? Visible abs? More defined muscles?
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I've been going to the gym for the past month and a half now (Started after my physics exam haha).
Should I be strict on my diet? (I just want to tone and lose weight but not become 'big' like a body builder. I couldn't think of another example xD but that should give a general idea)
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WTF 150 kg squats?
Damnit I'm struggling on 75!
And you bench press 150 kg...hold on, is this benchmax, or is this 8-10 reps with 3 sets?
Bench max i do 2 reps of that :P
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working set for bench is 120 kgs
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Sprint training? Because it works thighs and thus makes muscle growth easier? I'd always been told to avoid sprints.What do you mean by visible? Bigger? Visible abs? More defined muscles?
http://www.simplyshredded.com/crank-it-up-sprinting-towards-single-digit-body-fat-percentages-with-high-intensity-training.html
here's a good article on it :).
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www.fitnesstalk.com.au - Workouts/exercises/forum
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Cheers, Truck!
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I've been going to the gym for the past month and a half now (Started after my physics exam haha).
Should I be strict on my diet? (I just want to tone and lose weight but not become 'big' like a body builder. I couldn't think of another example xD but that should give a general idea)
A diet with high protein, fewer carbs should do the trick.
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noob question - why does one bulk? if it is to lift heavier weights, another noob question, why would being heavier help you lift heavier?
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noob question - why does one bulk? if it is to lift heavier weights, another noob question, why would being heavier help you lift heavier?
Baisically it 'guarantees' muscle growth. To grow muscle in the most effective way, you need to be consuming more calories than you need. Put simply, bulking is consuming more calories than you need, and cutting is consuming less calories than you need.
Some people go over the top and 'dirty bulk' which is going way over this calorie limit by eating McDonalds and eating other general crap. The proper way to do it would be to count your macros and have proper foods, although this takes a lot of dedication.
Well you hope what is making you heavier is more muscle mass ::) So more muscle = lifting heavier :P
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I'm going to focus on arms and legs and chest this year, once my VCE exams are over I'm going to sign to a gym and go crazy :P
The only weight training I'll do is pretty much for my arms and chest, the rest is either body weight or running. I'm not confident I can keep up a full routine for the entire year, not to mention I don't have all the equipment necessary either!
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Just make sure you don't become a triangle. :P
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Just make sure you don't become a triangle. :P
Which gym do you go to?
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New Image Health Club. It's a small gym about 2 mins from my house.
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New Image Health Club. It's a small gym about 2 mins from my house.
That's conveinient, a good walk will serve as a warm up to get the heart pumping :D
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well, first of all I'll need to join a gym.
I'll come back to this thread then
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I'm going to focus on arms and legs and chest this year, once my VCE exams are over I'm going to sign to a gym and go crazy :P
The only weight training I'll do is pretty much for my arms and chest, the rest is either body weight or running. I'm not confident I can keep up a full routine for the entire year, not to mention I don't have all the equipment necessary either!
I suggest doing back as well, very important :P Some people just do chests and neglect back, and their posture gets messed up hahaha. If you don't have time to fit in a comprehensive workout for your whole body, you should stick to compound lifts :)
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I suggest doing back as well, very important :P Some people just do chests and neglect back, and their posture gets messed up hahaha. If you don't have time to fit in a comprehensive workout for your whole body, you should stick to compound lifts :)
Ahh okay, I've got a home gym but I think free weights are better. Maybe I can do a few back exercises with the gym equipment.
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Bodyweight babeh. Pushups, planks.. Put a weight on your calves when you lay on your stomach flat, then arch your back as far up as possible (like you're trying to touch your heels with your head) w/out removing hips form ground. Many free weight back exercises you can do with just a bench or even nothing. rosstraining.com if you think you don't have "all the equipment necessary". No equipment necessary!
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I'm going to focus on arms and legs and chest this year, once my VCE exams are over I'm going to sign to a gym and go crazy :P
The only weight training I'll do is pretty much for my arms and chest, the rest is either body weight or running. I'm not confident I can keep up a full routine for the entire year, not to mention I don't have all the equipment necessary either!
Focus on the whole body you don't want your body to be disproportional. Just do pullups for back and you can train the rest of your body using dumbbells and barbells. As already stated focus on compound lifts such as bench press, military press, squats, deadlifts, and rows. All of these can be done with dumbells or barbells.
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Focus on the whole body you don't want your body to be disproportional. Just do pullups for back and you can train the rest of your body using dumbbells and barbells. As already stated focus on compound lifts such as bench press, military press, squats, deadlifts, and rows. All of these can be done with dumbells or barbells.
I've got a pull up bar as well which is good. It sits on the door frame and works really well. Ever since I've been losing weight, I've lost muscle and struggle to do pull ups. I'll work on it though.
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Ahh okay, I've got a home gym but I think free weights are better. Maybe I can do a few back exercises with the gym equipment.
WOOO a gym thread
this is exciting
anyways I got a gym membership for christmas because my family is sick of the noise from the exercise bike!
I'm going to the gym in 1 hour not sure what I'm going to do !
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WOOO a gym thread
this is exciting
anyways I got a gym membership for christmas because my family is sick of the noise from the exercise bike!
I'm going to the gym in 1 hour not sure what I'm going to do !
It was so weird, I didn't want to look like a tool in front of all the huge guys haha. I went with a friend who seemed to know his basics so it was okay.
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It was so weird, I didn't want to look like a tool in front of all the huge guys haha. I went with a friend who seemed to know his basics so it was okay.
aww, Ive just finished my cert 111 and IV in fitness so I'm really excited to plan out a good session!
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aww, Ive just finished my cert 111 and IV in fitness so I'm really excited to plan out a good session!
Ahhh, so you're a few step ahead!! Hope the aircon will be working when you get there!!!! :O
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As a beginner you will gain muscle very quickly. For some reason that is always the case. Just makes sure you get a lot of protein in.
You also wouldn't need an excess of calories to gain muscle as of yet. That happens later so make the most of this now.
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As a beginner you will gain muscle very quickly. For some reason that is always the case. Just makes sure you get a lot of protein in.
You also wouldn't need an excess of calories to gain muscle as of yet. That happens later so make the most of this now.
I'm trying to cut belly fat and gain muscle at the same time. It's very difficult :(
My strength has weakened but it's growing again which is good. I also feel a lot better now!
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I'm trying to cut belly fat and gain muscle at the same time. It's very difficult :(
My strength has weakened but it's growing again which is good. I also feel a lot better now!
Don't think you can do that @ the same time. Dude, bulk up first, then cut.
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Don't think you can do that @ the same time. Dude, bulk up first, then cut.
http://scoobysworkshop.com/gain-muscle-lose-fat/
The guy is an absolute freak, I've been trying it. I feel stronger though. And my waist has been reducing. Hopefully it'll continue though.
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I love scooby :D
Thushan, I think the reasoning behind it is this:
Essentially, if you gain muscle, you'll be losing more fat.
Increase muscle mass -> Higher metabolic processes -> Easier to burn fat.
I'm not sure though! I've always believed that, perhaps I'm wrong.
The traditional method of bulk/cut is pretty foolproof. It does take a lot of effort though (diet is a pain in the ass sometimes).
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I love scooby :D
Thushan, I think the reasoning behind it is this:
Essentially, if you gain muscle, you'll be losing more fat.
Increase muscle mass -> Higher metabolic processes -> Easier to burn fat.
I'm not sure though! I've always believed that, perhaps I'm wrong.
this is true !
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Don't think you can do that @ the same time. Dude, bulk up first, then cut.
When you first start you can do both at the same time. This is because testosterone levels are so high. On my first year i gained around 6 kgs of pure muscle while losing fat. After that i plateaued, that's when i had to bulk to gain muscle.
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I am currently going to the gym now for the past month or so. Try and go at least 4 times a week, for group classes, such as body attack, body pump, fat burner circuit and many others. i like it because it is fun and the group effect motivates me. My aim is to lose 7 kilos this year. currently im embarassed to say that i weigh 71 kilos. from the start of 2012 i have lost 7 kilos through weight watchers. it took me awhile because i wasnt fully on the program and i had a lot of stuff ups and gone off it for a while. now im happy to try by myself, my exercise instructors are great and really encouraging
Right now i hope someone can answer this for me! i struggle with my diet so bad! i love sweet food and i just have not developed the will power yet to eat well! any sample diet plans for a 18yr old female or tips to stop the cravings! gahh im sick of being chubby and the biggest out of all my friends :( i go to the gym regualary because i love the feeling! it keeps me there
thanks in advance! :)
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@Katykins. I think the more time you spend working out, you'll find that junk food doesn't really fuel up your body well. I find when I eat bad food and then go jogging I get a sick sort of feeling afterwards. Also, snacking is really bad. Things like K-time twists, some muesli bars can just make you want more food after. Try eating meals which fill you up like oatmeal with fruit for breakfast or wholemeal toast with banana and honey. By the way bananas are a great food before running!
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I am currently going to the gym now for the past month or so. Try and go at least 4 times a week, for group classes, such as body attack, body pump, fat burner circuit and many others. i like it because it is fun and the group effect motivates me. My aim is to lose 7 kilos this year. currently im embarassed to say that i weigh 71 kilos. from the start of 2012 i have lost 7 kilos through weight watchers. it took me awhile because i wasnt fully on the program and i had a lot of stuff ups and gone off it for a while. now im happy to try by myself, my exercise instructors are great and really encouraging
Right now i hope someone can answer this for me! i struggle with my diet so bad! i love sweet food and i just have not developed the will power yet to eat well! any sample diet plans for a 18yr old female or tips to stop the cravings! gahh im sick of being chubby and the biggest out of all my friends :( i go to the gym regualary because i love the feeling! it keeps me there
thanks in advance! :)
Good on you Katykins !!!! :)
Back in September 2011, I weighed 85 Kilos, and I made the decision that I will lose weight. I didn't go to gym or anything. You know, all I did was get up at 6am, went for a 45minute to 1 hour walk before school then another 30-1h walk at around 6pm. I stuck with this for about 2 months and by the end with just this alone, made me go from 85 to about 79. I still ate the same rubbish always did. Tonnes of chocolate, icecream and stuff. But simply walking, took off some weight.
I then decided to go further in November, I went jogging in the afternoon for 30 minutes, didn't have to be fast, it had to be a jog. I was still eating a heap of rubbish, but cut down a little bit. At the start of 2012, I was 72 :)
Fast forward today, I find that somedays, I try to eat less and healthy, but other days, I go all out. But, I weigh 68-70 and its been like that for around year. :D
Don't focus on diets I say, eat what you want to eat, but eat less of it. Also, I find that if you go jogging, you end up not wanting to eat unhealthy food for a little while because you don't want to lose your workout from before.
Best of luck, you can do it :) I went from big fat stomach 85kg to 68 and almost flat in about 3 and bit months. It will get harder as you lose more and more weight. Commitment is vital! I'm now gaining a bit of muscle so my weight is increasing again, but it's for the better :).
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Good on you Katykins !!!! :)
Back in September 2011, I weighed 85 Kilos, and I made the decision that I will lose weight. I didn't go to gym or anything. You know, all I did was get up at 6am, went for a 45minute to 1 hour walk before school then another 30-1h walk at around 6pm. I stuck with this for about 2 months and by the end with just this alone, made me go from 85 to about 79. I still ate the same rubbish always did. Tonnes of chocolate, icecream and stuff. But simply walking, took off some weight.
I then decided to go further in November, I went jogging in the afternoon for 30 minutes, didn't have to be fast, it had to be a jog. I was still eating a heap of rubbish, but cut down a little bit. At the start of 2012, I was 72 :)
Fast forward today, I find that somedays, I try to eat less and healthy, but other days, I go all out. But, I weigh 68-70 and its been like that for around year. :D
Don't focus on diets I say, eat what you want to eat, but eat less of it. Also, I find that if you go jogging, you end up not wanting to eat unhealthy food for a little while because you don't want to lose your workout from before.
Best of luck, you can do it :) I went from big fat stomach 85kg to 68 and almost flat in about 3 and bit months. It will get harder as you lose more and more weight. Commitment is vital! I'm now gaining a bit of muscle so my weight is increasing again, but it's for the better :).
wow! fantastic work that is crazy! i find losing weight so difficult, its my body type :( i love that exercising alone has helped you! your really lucky! to be honest i have found that i look smaller because of the excerise but i havnt lost weight per say. i think its because of body pump (a weight class) im actually dedicated now that school is finished! i want to achieve this before uni (march)so im willing to do whatever it takes! i find that my craving for sweet food has dimished a little due to the exercise! i go in the morning and then its finihsed for the day. Also i work at Bunnings so im constantly running around the store helping customers, id say that has helped! thanks for all the hints has helped a lot! and i love your personal story such a inspiration!
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@Katykins. I think the more time you spend working out, you'll find that junk food doesn't really fuel up your body well. I find when I eat bad food and then go jogging I get a sick sort of feeling afterwards. Also, snacking is really bad. Things like K-time twists, some muesli bars can just make you want more food after. Try eating meals which fill you up like oatmeal with fruit for breakfast or wholemeal toast with banana and honey. By the way bananas are a great food before running!
Thanks for your hints and tips! i love oatmeal! havnt had it for a while. And i know what you mean, those snack bars defs makes you more hungry all the time! :)
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I am currently going to the gym now for the past month or so. Try and go at least 4 times a week, for group classes, such as body attack, body pump, fat burner circuit and many others. i like it because it is fun and the group effect motivates me. My aim is to lose 7 kilos this year. currently im embarassed to say that i weigh 71 kilos. from the start of 2012 i have lost 7 kilos through weight watchers. it took me awhile because i wasnt fully on the program and i had a lot of stuff ups and gone off it for a while. now im happy to try by myself, my exercise instructors are great and really encouraging
Right now i hope someone can answer this for me! i struggle with my diet so bad! i love sweet food and i just have not developed the will power yet to eat well! any sample diet plans for a 18yr old female or tips to stop the cravings! gahh im sick of being chubby and the biggest out of all my friends :( i go to the gym regualary because i love the feeling! it keeps me there
thanks in advance! :)
Try carb cycling. That's what i use during my cutting phases.
With carb cycling you eat 500 under your daily calorie requirements. But you have to make sure you eat less carbs on non-workout days (when cutting i go under 50g with sources being only fibrous carbs) and on workout days go high carbs (i take in around 150g from wholemeal and fibrous sources).
As for diet HIIT and brisk walking seem to be the most effective exercises. But any cardio that you enjoy is just as good.
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Thanks for your hints and tips! i love oatmeal! havnt had it for a while. And i know what you mean, those snack bars defs makes you more hungry all the time! :)
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yeah bananas are really good :)
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wow! fantastic work that is crazy! i find losing weight so difficult, its my body type :( i love that exercising alone has helped you! your really lucky! to be honest i have found that i look smaller because of the excerise but i havnt lost weight per say. i think its because of body pump (a weight class) im actually dedicated now that school is finished! i want to achieve this before uni (march)so im willing to do whatever it takes! i find that my craving for sweet food has dimished a little due to the exercise! i go in the morning and then its finihsed for the day. Also i work at Bunnings so im constantly running around the store helping customers, id say that has helped! thanks for all the hints has helped a lot! and i love your personal story such a inspiration!
No worries at all :) It's my pleasure, I appreciate how difficult it is because I've been there :) So with that said, if you ever need any help, don't hesitate to PM me or something! I'd be happy to help where I can.
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No worries at all :) It's my pleasure, I appreciate how difficult it is because I've been there :) So with that said, if you ever need any help, don't hesitate to PM me or something! I'd be happy to help where I can.
Same here Katykins, we can tell each other about our progress with exercise!
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http://www.runnersworldonline.com.au/default.aspx?s=newsdisplay&id=3695
Here's a great read for anyone looking for some motivation for exercising!
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Thought I might post a bit of a brag here about my progress this summer
End of november : Could run about a kilometer, so far my highest I've recorded is now 12Km straight
My swimming endurance has gone from 4 laps in a row (100m) to 80 laps in a row (2Km)
And I've lost a few kilos. Probably lost a bit of muscle as well with all the cardio, and I'm only lifting 1x a week, but I'll get back onto a 5 day program after Tough Mudder on the 19th!
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Thought I might post a bit of a brag here about my progress this summer
End of november : Could run about a kilometer, so far my highest I've recorded is now 12Km straight
My swimming endurance has gone from 4 laps in a row (100m) to 80 laps in a row (2Km)
And I've lost a few kilos. Probably lost a bit of muscle as well with all the cardio, and I'm only lifting 1x a week, but I'll get back onto a 5 day program after Tough Mudder on the 19th!
You're a beast.
The longest I've run is 8km along the beach. Come winter again, I might manage 10 or more :)
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12 km straight! Dang! Nice work mate.
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End of november : Could run about a kilometer, so far my highest I've recorded is now 12Km straight
Awesome job! How long did it take you to do that? You should do the Run for the Kids
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I know gym gets all the girls, haha, but nothing beats the satisfaction of finishing a distance a run!
I've started a running thread for anyone who wants to come across. Would love to join in some conversation, I love running!
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I know gym gets all the girls, haha, but nothing beats the satisfaction of finishing a distance a run!
I've started a running thread for anyone who wants to come across. Would love to join in some conversation, I love running!
Yes!!! I'll join the convo :D
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I know gym gets all the girls
So THAT explains why I...
JKS!
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Good on you Katykins !!!! :)
Back in September 2011, I weighed 85 Kilos, and I made the decision that I will lose weight. I didn't go to gym or anything. You know, all I did was get up at 6am, went for a 45minute to 1 hour walk before school then another 30-1h walk at around 6pm. I stuck with this for about 2 months and by the end with just this alone, made me go from 85 to about 79. I still ate the same rubbish always did. Tonnes of chocolate, icecream and stuff. But simply walking, took off some weight.
I then decided to go further in November, I went jogging in the afternoon for 30 minutes, didn't have to be fast, it had to be a jog. I was still eating a heap of rubbish, but cut down a little bit. At the start of 2012, I was 72 :)
Fast forward today, I find that somedays, I try to eat less and healthy, but other days, I go all out. But, I weigh 68-70 and its been like that for around year. :D
Don't focus on diets I say, eat what you want to eat, but eat less of it. Also, I find that if you go jogging, you end up not wanting to eat unhealthy food for a little while because you don't want to lose your workout from before.
Best of luck, you can do it :) I went from big fat stomach 85kg to 68 and almost flat in about 3 and bit months. It will get harder as you lose more and more weight. Commitment is vital! I'm now gaining a bit of muscle so my weight is increasing again, but it's for the better :).
I agree, you can eat pretty much what you want,as long as you are still cutting calories.
I usually had 6 meals a day, some smaller some bigger, and went from 98kg (sprint swimmer) down to about 74-75kg at the moment and doing triathlon. However I found that doing lots of cardio often outweighed what you eat. I don't recommend it , but 3 hour rides really help lol
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I agree, you can eat pretty much what you want,as long as you are still cutting calories.
I usually had 6 meals a day, some smaller some bigger, and went from 98kg (sprint swimmer) down to about 74-75kg at the moment and doing triathlon. However I found that doing lots of cardio often outweighed what you eat. I don't recommend it , but 3 hour rides really help lol
Haha yeah, but you have to take into account your health separate from your weight too! Even though I'm in a healthy weight range, I have concerns for my general health, sugar and stuff. I hardly eat vege's!!
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Haha yeah, but you have to take into account your health separate from your weight too! Even though I'm in a healthy weight range, I have concerns for my general health, sugar and stuff. I hardly eat vege's!!
Yeah true, my resting heart rate at the moment is around 38, so my heart is ok, but I get dizziness often. I also don't eat many veggies.
Also myfitnesspal is an awesome app to track your food intake and exercise
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Yeah true, my resting heart rate at the moment is around 38, so my heart is ok, but I get dizziness often. I also don't eat many veggies.
Also myfitnesspal is an awesome app to track your food intake and exercise
I use it on my iPad, I always end up really low in terms of calorie intake, so weird haha. Sometimes I think I'm not eating enough, but I probably am. 38 is insane!!!! That's full athletic level! Mines more like 55
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I use it on my iPad, I always end up really low in terms of calorie intake, so weird haha. Sometimes I think I'm not eating enough, but I probably am. 38 is insane!!!! That's full athletic level! Mines more like 55
Yeah mine ends up low too, and after exercise it pretty much reckons I have to eat a days worth over again haha. 55 is athletic too!!
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Yeah mine ends up low too, and after exercise it pretty much reckons I have to eat a days worth over again haha. 55 is athletic too!!
Hahah yeah, I was all excited to measure my rice and stuff in grams, but that lasted a day and I cbs the next day. LOL
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I use it on my iPad, I always end up really low in terms of calorie intake, so weird haha. Sometimes I think I'm not eating enough, but I probably am. 38 is insane!!!! That's full athletic level! Mines more like 55
Haha just checked mine and it is 56 :P
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So guys, for optimum muscle gain, it's 5-7 reps isn't it?
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So guys, for optimum muscle gain, it's 5-7 reps isn't it?
Different people say different things. I do 8 to 10 and it works for me
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Different people say different things. I do 8 to 10 and it works for me
Ahhh okay. I basically work up. So when I go up the weight, I'd be able to say, 7,6,6 and once I can do 8,8,8 I'll increase it again.
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Different people say different things. I do 8 to 10 and it works for me
8 to 12 reps (for upper body)
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hi all! very excited about this thread! my two cents:
For beginners, you can virtually get away with almost anything. As long as youre hurting for 2-4 days after your workouts, youre growing :)
if youre a leaner person, you can get away with not worrying tonnes about dieting, but if youre starting out with the goal of losing fat first, you need to get your diet on 100% first, and this is the hard part.
making a diet plan:
for leaning up, this was my diet plan:
mon-fri:
9am: 2 weetbix, 1/2 cup of fat free milk, 20g protein shake
10.30am train
11.30am, 30g protein
12pm 1/2 cup of long grain white rice + 100g chicken and veggies
3.30pm 100g tuna + salad
7pm 4 egg whites
10pm 150g steak/veggies
whilst you dont have to follow this exactly, you need to understand the reasoning behind this:
Protein: the building blocks of your muscles, without it, you cant grow, and you cant repair muscles.
carbs/sugars: chemically identical function - provide energy. The difference is timing. Sugars are fast absorbing carbs. you ONLY want sugar immediately after, or immediately before a big workout, and i only take them if im feeling really run down before or after a workout.
fats: super slow digesting, long term energy. the only place for fats in a diet is early morning, if youre not going to be training till the afternoon. If youre training in the afternoon, maybe have 3 egg whites + 2 whole eggs for breakfast, and thats all the fat you'll need.
now take a look, Im a male, lifting heavy, frequently, with big goals. and ive only got 2 weetbix + 1/2 cup of rice of carbs. Thats ~40g of carbs per day. the average adult daily carb intake is 310g/day. you seriously, seriously, seriously, dont need that many carbs to function. The idea of weight loss is to cut out as many carbs as you physically can, whilst still getting through the day. after about ~3pm, make sure you have 0 carbs. you need to taper them off throughout the day, because when you go to sleep, if theres any glucose lft in your blood, thats going to be stored as fat while you sleep. If you do this, i guarantee you 100% you will lose weight. if youre cutting, please, for the love of god, dont eat fruit. its only sugar.
It's important to make your own diet plan, and not just say 'im eating healthy'. so a diet doesnt mean 'no fat, no sugar, no junk food'. it means you fix what you eat, and the times at which you eat them. its the same for bulking, but then you up the carbs a LOT, and the protein.
in terms of creating a training plan, women out there LIFT HEAVY DAMMIT!!!! you wont grow massive muscles, you wont be a body builder, you dont have the hormones to get massive. instead, you will start to look like a figure athlete:
(http://www.dietsinreview.com/diet_column/wp-content/uploads/2008/08/dara-torres.jpg)
when you begin to make a program, learn to train little muscles with big muscles. The bigger the muscle, the more microtears you get when training. the more microtears, the more growth hormone your body will release to repair it. so if you train biceps all day, you'll get very little growth hormone. but if you train your back, and then your biceps, theres already tonnes of growth hormone in your blood when you train your biceps, so they grow. this is the single biggest reason you simply cannot neglect your legs. 2 of the 3 biggest muscles in your body are in your thighs. if you dont train them, you will not get that growth hormone. this is a big factor in putting on massive amounts of muscle in your first year, if you dont train your legs, you'll cut your first years progress by around half.
best of luck guys, but you NEED to understand this: its not a 3 month project, or a 1 year goal, or a 5 year goal. It's a lifestyle, that you grow to love, and you do everyday simply because you love it.
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and optimum muscle gain is failure. its physical inability to push anymore
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^^ Awesome Awesome Post!!!
So you're saying that if you cut your carbs, you'll reduce the glucose in your blood? I thought glucose came mostly from sugar haha. Boy I have a lot to learn.
The problem I have now is that I've lost a lot of weight since last year. I'm 174cm and weigh 69kg, I've noticed that my arms have lost a lot of strength and size, my neck is a lot skinnier. However my belly fat is still there!!!! I know I have to get rid of the fat there if I'm ever going have defined and visible abs, but I really don't want to get skinnier and lose more muscle mass either. I also know that I can't spot lose fat. :(
Should I be eating less, but lots of protein or??
That growth hormone tip is great!!
So I do, Back and Biceps, Chest and Triceps, Legs and Abs.
With my sets, should I mix the muscles up? Should I do all back first, then biceps and repeat for each set. Or should I interchange to allow more rest?
Cheers
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^^ Awesome Awesome Post!!!
So you're saying that if you cut your carbs, you'll reduce the glucose in your blood? I thought glucose came mostly from sugar haha. Boy I have a lot to learn.
Carbohydrates are polymers of simple sugars - i.e. glucose or fructose :).
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ok guys i need a bit of motivation! i love gym and that has been going well. but i find it so hard to eat well for weight loss! its so friggen fustrating, any tips??
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ok guys i need a bit of motivation! i love gym and that has been going well. but i find it so hard to eat well for weight loss! its so friggen fustrating, any tips??
I'd make sure to include some running/ short sprints into your gym workouts, that sort of exercise requires a good balanced diet.
Try this site: http://www.taste.com.au/ There is an advanced search option where you can check boxes for things like low fat, high protein etc. for when you are cooking at home
Make sure your diet is high enough protein, has lots of fresh fruit and vegetables and the appropriate amount of carbohydrates (not refined) for when you are going to burn off energy. I think also if you have someone supporting you it's going to be a lot easier, so for example ask your family if you can construct a meal plan for the week and stick to it. Sticking to portion sizes can also help, for example you might have some pasta, so have a side salad with it too and then you can have less pasta (oil and balsamic vinegar are a great combination and it's just a quick meal in general).
If you are having one of those days where you are feeling hungry after you keep eating, try to have some cereal with milk or other dairy products like yoghurt (these are also a good substitute if you feel you must need a late night snack). Other times you may find that you are hungry could be between breakfast and lunch, Hot green tea is good to have because it takes you a while to drink it.
Although you are trying to eat healthy, it's also important not to deprive yourself when you really want something delicious. If you want a cookie or something, maybe go with one that has oatmeal and raisins in it and just have half of the cookie (it's quite easy to swap junk food for something that has a bit more health benefits, so here you may swap triple chocolate cookie for an oatmeal cookie), someone else can eat the other half etc.
Hope this helps, feel free to PM me if you ever need help with this stuff :)
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yes, cutting carbs will lower your blood glucose. if you mush a bunch of sugars together, you get a carb. so it takes longer to digest a carb, because your body has to break it up first, but end result is still glucose in your blood, it just takes longer to get there (which is good, big energy spikes => fat storage, because you cant use it all in time).
unfortunately, you cant selectively lose fat, it all comes off your body together. the body has fat storage preference, and they are:
men: belly and chest (man-boobs)
women: belly, hips and glutes
that means that these are the last places you will lose your fat from, and unfortunately there isnt a way to change this.
So I do, Back and Biceps, Chest and Triceps, Legs and Abs.
this depends on how long youve been training for. this sounds really good for a beginner, but i dont know how long youve been doing this for.
to know what to train with what, you need to understand the functions of the muscles.
Back+biceps is great because: the function of lats is shoulder extension (pulling the humerus closer the trunk). the function of biceps is elbow flexion (and forearm supination). almost all back excercises involve some degree of elbow flexion, so that means your biceps will inevitably be worked if you do back, so finishing off a back day with your biceps is great. its the same with chest/triceps, chest pushes from the shoulder (internal shoulder rotation) and triceps push from the elbow (elbow extension), so thats a great combo to work together.
this means you should train all back, then all biceps, or all chest, then all triceps. take for example, bench press. its a compound movement, that uses chest, delts, and triceps. of the three, chest is the largest muscle, ie. it will fail LAST. so when you bench press cos you want a bigger chest, think about it - the muscle that you want to grow is not the muscle which will fail first. when you get to your last rep, and you just CANT push it anymore, which muscle will hurt the most? it wont be your chest, thats the biggest, its going to be your triceps (or delts if you have bad form). so would you then go and train triceps first? OH HELL NO!! (lol). what you would do, is pick an isolation excercise for chest, and do that before your bench press, so when you go and bench press, your chest is only at half its strength. thats why my working bench press sets are only like, 50kgs. (this is where its important to know the difference between body building and powerlifting)
legs are massive, and can make you throw up and feel sick for an hour after if you push to your max. as such, i dont train abs with legs because i physically cant, but if you pull and push and workout everything else, core strength is developed without you trying. train abs on your lightest day.
the only thing i would change, is to throw in some shoulders. i neglected shoulders at the start and im paying for it now.
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ok guys i need a bit of motivation! i love gym and that has been going well. but i find it so hard to eat well for weight loss! its so friggen fustrating, any tips??
i have sat/sun off dieting, and its important you have at least 1 day off per week.
before you eat something that deviates from your plan, look at it closely, and make a conscious decision. pick one, whether you want the food, or the success more, and whichever one you pick, DO NOT regret your decision. you will find that you'll want to stick to your plan more than eat chocolate every single time.
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Does anyone know of any proven ways to strengthen your back that you can do at home? I do a fair bit of jogging/running (3 or 4 times a week) and back/ shoulder aches have become more common
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Does anyone know of any proven ways to strengthen your back that you can do at home? I do a fair bit of jogging/running (3 or 4 times a week) and back/ shoulder aches have become more common
pullups? if theyre difficult you can start with chin ups
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Thanks man, I really haven't started as such.. I've been very lazy unmotivated to some days I get up and do it and then I give up next week, I'm now getting into the habit of it.
Just to clarify
this means you should train all back, then all biceps, or all chest, then all triceps.
This is for each set yeah?
Eating is a huge issue for me. Indian food is ridiculously tempting so it's hard to avoid it :) But I'm willing to make the effort now.
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yeah for each set, and each excercise. for instance, my current chest triceps routine is:
machine flyes
BB bench press
DB incline press
Dips
Triceps cable extension
triceps kickbacks
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Ahh okay, that makes sense. I'm only doing this at home for now. I think a gym membership is too costly at this stage, I'm also worrying about being too lazy to study because when I come home, I'll be tired and just want to rest.
I do have a home gym though, but I feel that free weights are better. Running is sufficient for a leg workout isn't it.. I'll have to do something more.
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Running is sufficient for a leg workout isn't it.. I'll have to do something more.
Don't forget cycling! (you can always change the gears)
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I do have a home gym though, but I feel that free weights are better. Running is sufficient for a leg workout isn't it.. I'll have to do something more.
OH HELL NAW! sorry, buttttttt noooooo!!!!!!!!! theres plenty you can do with freeweights at home for legs, squats and lunges should be plenty :)
also, youll be very upset with yourself if you work really hard on your legs for a year, buyt neglect your calves, and cycling is very good for calves (Y)
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IN.
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does anybody here train in the city?
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Babes22, how many calories in the plan you posted earlier? And what's your height, weight etc (sorry if it's been asked).
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fitness first melbourne central, is good, and theres this other good one on flinders street that does martial arts too but i dont remember what its called,
havent been gym for a month and all muscle has already dissappeared :(
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Babes22, how many calories in the plan you posted earlier? And what's your height, weight etc (sorry if it's been asked).
im not sure how many calories, powerlifters counts, bodybuilders start with a plan, and make adjustments every few weeks.
currently im 169cms, 64kgs @11-12% bf. I just took 4 weeks off dieting, and i'll go into a 10 week cut from next monday with the hope of reaching about 6-7%, from there i'll spend all of 2013 on a lean bulk. the heaviest ive ever been was 73kgs @ 17% bf, and i started at 55kgs @ 17% bf.
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fitness first melbourne central, is good, and theres this other good one on flinders street that does martial arts too but i dont remember what its called,
havent been gym for a month and all muscle has already dissappeared :(
dohertys, thats where i am atm, so i was wondering if any one else might be around :)
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Don't forget cycling! (you can always change the gears)
OH HELL NAW! sorry, buttttttt noooooo!!!!!!!!! theres plenty you can do with freeweights at home for legs, squats and lunges should be plenty :)
also, youll be very upset with yourself if you work really hard on your legs for a year, buyt neglect your calves, and cycling is very good for calves (Y)
Everyday when I wake up, I take the dog for a walk then at 5:30am I take the bike for a ride across the beach, roughly 12km. Very chilled, not intense. Every Mon, Wed, Fri, I do my strength training. Tue and Thurs I run for 5km across the same beach, which I ride to and from.
I've heard that you shouldn't do cardio on the same day as strength.
I will work on those leg exercises too :) I'll be honest, in the start all I did was my biceps every two days, I felt so unmotivated before because I felt no real difference, but now I've realised that I can increase weight for biceps now so it's pushed my confidence up a lot. I think I'll go all out!!
Diet is my biggest weakness by FAR..
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I've heard that you shouldn't do cardio on the same day as strength.
not necessarily...
I do my cardio (if im doing any cardio) immediately after weight sessions. after a weight session, your muscles are depleted of glycogen, which means that your body has no ready-to-go fuel source. in that case, the only other way your body can make energy, is by burning fat (Y)
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not necessarily...
I do my cardio (if im doing any cardio) immediately after weight sessions. after a weight session, your muscles are depleted of glycogen, which means that your body has no ready-to-go fuel source. in that case, the only other way your body can make energy, is by burning fat (Y)
You are a legend.
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disclaimer, everything i know has come from this man:
http://www.facebook.com/Eyad.Trainer?fref=ts
he is absolutely bloody ridiculously amazing and i would turn gay for him. if anybody is actually thinking about this seriously, as in, for competition, this is where you go....
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disclaimer, everything i know has come from this man:
http://www.facebook.com/Eyad.Trainer?fref=ts
he is absolutely bloody ridiculously amazing and i would turn gay for him. if anybody is actually thinking about this seriously, as in, for competition, this is where you go....
I would add him for updates and tips, but I'm a random haha!
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he doesnt mind :)
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he doesnt mind :)
request sent :)
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Hey, sorry for the tsunami of questions! Once I start, I don't stop. ;)
As long as youre hurting for 2-4 days after your workouts, youre growing
When I first started, I did have doms pain for about 3-5 days, but now, my muscles just feel a bit weaker on the day then the next day they feel fine. Am I doing anything wrong? Because I do my sets to failure so I simply cannot do anymore than I do already.
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Hey, sorry for the tsunami of questions! Once I start, I don't stop. ;)
When I first started, I did have doms pain for about 3-5 days, but now, my muscles just feel a bit weaker on the day then the next day they feel fine. Am I doing anything wrong? Because I do my sets to failure so I simply cannot do anymore than I do already.
if you dont have doms, youre not growing. this could be for a plethora of reasons. it could be:
not training hard enough
technique isnt there 100%
not being 100% clear on what a muscle is meant to feel like when contracted (for a test, can you tense your lats on demand? if you cant, this means that you havent gotten used to contracting your back, ie, your back technique has been out)
picking the wrong excercises/wrong order
my personal guess, is that its technique. technique for almost everybody, and i was stuck at that position for about 4 months. thats when i decided to get serious, and i found eyad
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if you dont have doms, youre not growing. this could be for a plethora of reasons. it could be:
not training hard enough
technique isnt there 100%
not being 100% clear on what a muscle is meant to feel like when contracted (for a test, can you tense your lats on demand? if you cant, this means that you havent gotten used to contracting your back, ie, your back technique has been out)
picking the wrong excercises/wrong order
my personal guess, is that its technique. technique for almost everybody, and i was stuck at that position for about 4 months. thats when i decided to get serious, and i found eyad
I get doms pain for only a day or two, is that bad?
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if you dont have doms, youre not growing. this could be for a plethora of reasons. it could be:
not training hard enough
technique isnt there 100%
not being 100% clear on what a muscle is meant to feel like when contracted (for a test, can you tense your lats on demand? if you cant, this means that you havent gotten used to contracting your back, ie, your back technique has been out)
picking the wrong excercises/wrong order
my personal guess, is that its technique. technique for almost everybody, and i was stuck at that position for about 4 months. thats when i decided to get serious, and i found eyad
It could be technique, but having said that. Some conflicting evidence on the web also confuses me too. Some say that it happens to some but not to others.. I did get doms when I first started, only then it started to disappear. So just perhaps, it could be that the extra weight is causing me to lose form. I'll pay more attention from now on. I'll also log my results from Monday to keep track of improvements.
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I get doms pain for only a day or two, is that bad?
it could be much better. mine usually start 12hrs after and im back to normal on the 5th day. if its only lasting 1-2 days, youre only spending 2 out of 7 days per week growing a particular muscle. try to work out why, and see if you can get it to go on for a few more days :)
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It could be technique, but having said that. Some conflicting evidence on the web also confuses me too. Some say that it happens to some but not to others.. I did get doms when I first started, only then it started to disappear. So just perhaps, it could be that the extra weight is causing me to lose form. I'll pay more attention from now on. I'll also log my results from Monday to keep track of improvements.
you will always find conflicting evidence in the gym world unfortunately...
its normal for it to start to disappear, cos your muscles are soooo not used to excercise, all of a sudden, you excercise, so virtually any load is extra load on your muscles. but then 6 months down the track, how do you improve? and thats the super hard part... im 90% sure its that you dont know exactly what it feels like to take a muscle, and shred it to pieces. do you you feel your chest burn when you bench press? can you physically feel your lats contract when you do a lat pulldown? that takes a very very very long time to develop, and thats how i overcame my plateau at the end of 2011.
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I'll tell you what I do:
Day 1 - Chest + Bicep:
3 lots of chest press (the straight one, then two inclined) 3 x 8-10
chest press with dumbbells 3 x 8-10
bicep curl with barbell sitting down with arms on that pad (free) - this one is amazing!
bicep curl with dumbbells
bicep curl with free barbell
bicep curl with machine
Day 2 - Shoulder + Tricep
shoulder raises with barbell on Smith machine (really good!)
pull up barbell from ground and pull towards thorax standing up
lateral shoulder raises
chin/skull crushes
the one where dumbbell is behind head
tricep pull down
Day 3 - Abs/Back
ab curl (i go heavy - 10 reps)
planks with weight
hang and flex and extend legs
back extensions with weight
seated row
Day 4 - Legs
Squats (just figured out proper technique today)
Lunges
tried deadlifts - i didn't feel it :/ have to work that out
leg extension with machine
calf raises
Day 5 - rest
Yeah Babes - only over the last two days have I focused on really squeezing the living daylights out of the muscle - is this what you mean?
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you will always find conflicting evidence in the gym world unfortunately...
its normal for it to start to disappear, cos your muscles are soooo not used to excercise, all of a sudden, you excercise, so virtually any load is extra load on your muscles. but then 6 months down the track, how do you improve? and thats the super hard part... im 90% sure its that you dont know exactly what it feels like to take a muscle, and shred it to pieces. do you you feel your chest burn when you bench press? can you physically feel your lats contract when you do a lat pulldown? that takes a very very very long time to develop, and thats how i overcame my plateau at the end of 2011.
Interesting this. I do not feel my chest or my biceps burn ever. But I don't get the difference, if I'm going until failure what's the difference whether there's burn or not? I understand it has to do with lactic acid but I'm still not too sure. I do feel my lats contract when I do pull downs. But what's weird is that I can feel the burn in my legs when running and Triceps? I can really feel the burn in my triceps but not my biceps or chest.
I think it's my form like you said. Or could it even be my rests?
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I followed kris gethin's free 12 week program on bodybuilding.com. 'twas awesome.
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ok cool, im gonna make adjustments and explain the reasoning as well:
Day 1 - Chest + triceps:
1stly, look how much chest you do, vs how much biceps. biceps is a pathetically small muscle compared to your pecs, and so they need far less work to reach failure. also, triceps are always engaged in chest excercises, so we'll kill them off at the end of chest. I find that machine chest presses are almost never any good (unless youre JUST starting), unless its like, a cable press or hammer strength one.
-BB bench press x4
-Db flat bench (so you can drop the weight and it doesnt really matter if you fail, you can just drop them)x3
-DB incline pressx3
-dips x 3 (dips are great for shaping, and warm up tris!)
-cable triceps extensionx3
-overhead Db ext x 3
skull crushers are a very very bad excercise for triceps development, the force runs perpendicular to gravity for the entire 2nd half of the motion, so they only work the inital half of the triceps and only do anything if you go really deep.
Day 2 - Shoulder/traps/abs
shoulders are a small muscle, but have 3 heads which have distinct functions. as such, they often take a while to train, but you dont feel physically exhausted, so thats why ive put traps/abs.
DB side raises x 4 (great medial isolation)
DB military press (now do your compound excercise, after youve pre-exhausted your muscle) x 3
front raises x 3
rear raises (on a pec deck, if you have one) x3
DB shrugs x4
as much abs as you want :)
Day 3 rest
Day 4 - Legs
Squats x 3
Lunges x3 (at least 40 reps, so go low weight, 5/6 kgs per hand)
tried deadlifts - i didn't feel it :/ have to work that out
leg extension with machine superset with leg curls
calf raises
if you find this easy, do lunges first, do your squats on a smith machine SUPER slowly, and put in leg presses before your extensions/curls
Day - 5 Back (2nd largest muscle in your body, so train it alone, or with biceps!)
looking at the order of your workout, and the amount of back work you had, it shows your priorities. abs will come if you do everything else, theyre not something that need to be trained anywhere near as hard as everything else :)
lat pulldown x4
seated row x 4
DB pulloversx3
DB biceps curl x3
BB biceps curl x2
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Interesting this. I do not feel my chest or my biceps burn ever. But I don't get the difference, if I'm going until failure what's the difference whether there's burn or not? I understand it has to do with lactic acid but I'm still not too sure. I do feel my lats contract when I do pull downs. But what's weird is that I can feel the burn in my legs when running and Triceps? I can really feel the burn in my triceps but not my biceps or chest.
I think it's my form like you said. Or could it even be my rests?
that burning feeling means your muscles are physically tearing, as they should be. i think its form, and not rest... maybe its a good idea to get an experienced gym partner for a couple of weeks?
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Going to failure is a tool that is heavily overused, Arnold actually swore by volume over failure. If you go to failure on every set you wont be able to lift more loads and thus tax your muscles more.
Take this example.
You can DB bench press 40kg dumbells 3x10, and you fail hardcore on the 2nd and 3rd sets. your overall tax on your muscles are 30x40 = 1200kg
Or, you DON'T go to failure, rather you do some german volume training. (10x10)
10 sets of 10 reps with 30kg, not going to failure on the sets. You tax your muscles 100 x 30 = 3000kg, see the difference?
So leave your ego at the gym, get aware and start getting fucking big, google up "German Volume Training" if you're serious about bulking up and wanting to try something different, the first time I did it every muscle group was sore (I remember waking up with chest soreness/cramps/DOMS when sleeping on my side).
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So leave your ego at the gym, get aware and start getting fucking big, google up "German Volume Training" if you're serious about bulking up and wanting to try something different, the first time I did it every muscle group was sore (I remember waking up with chest soreness/cramps/DOMS when sleeping on my side).
you should always feel like this. i trained chest on wednesday morning and i cant bring the groceries inside without sharp pain.
GVT is something you should only look at if your completely out of options. another super important thing:
powerlifting is about lifting weights.
bodybuilding is about contracting muscles. dont measure it by saying the number of reps/sets you do, and by the weight you use. heres a favourite video of mine:
https://www.youtube.com/watch?v=m8wZNGL4iA4
(ps, nobody supports curling in the squat rack)
the guy is the 2nd best bodybuilder in the world, and he curls 30 lbs = 15kgs. as if thats not enough, he fails on rep 9. its not about volume... GVT is something to look at if youve been doing for decades and need something to push you over the edge. also gives you some insight into what your doing when you say youre reaching failure. that was failure, and only 9 reps. because the movement was 100% done by biceps. all other joints were locked. so when you say you fail at 16 reps with 17kgs dumbbells, then your form is out
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Kai Greene is smart, form is always important and shouldn't be replaced for lifting heavier, a great thing about volume over failure is that you're forced to do good solid reps with volume (as you don't go to failure necessarily), whereas with going to failure you're going all out and trying to get extra reps by cheating (as Kai said and I'm sure seen by a lot of people, if you've watched people struggle with barbell curls they start swinging their body for momentum to help bring the bar up).
Lifting needs to be consistent and protein intake/diet should be too, get on the $1 sale tunas at coles and safeway, be aware 20g protein in a can healthy fats little to no carbs = protein of the godz
xx
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Kai Greene is smart, form is always important and shouldn't be replaced for lifting heavier, a great thing about volume over failure is that you're forced to do good solid reps with volume (as you don't go to failure necessarily), whereas with going to failure you're going all out and trying to get extra reps by cheating (as Kai said and I'm sure seen by a lot of people, if you've watched people struggle with barbell curls they start swinging their body for momentum to help bring the bar up).
Lifting needs to be consistent and protein intake/diet should be too, get on the $1 sale tunas at coles and safeway, be aware 20g protein in a can healthy fats little to no carbs = protein of the godz
xx
+100000. i want my vote button back!
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i got back into gym..
been starting off with my old routine.
squats, deadlifts, overhead press, 5x5
squats, bench press, bent over rows, 5x5
not on the same weight as i used to be, but i feel the strength coming back.
Going to be training at dohertys gym flinders st next year.
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i got back into gym..
been starting off with my old routine.
squats, deadlifts, overhead press, 5x5
squats, bench press, bent over rows, 5x5
not on the same weight as i used to be, but i feel the strength coming back.
Going to be training at dohertys gym flinders st next year.
does 'next year' mean 2013 or 2014?
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that burning feeling means your muscles are physically tearing, as they should be. i think its form, and not rest... maybe its a good idea to get an experienced gym partner for a couple of weeks?
I won't be able to find a gym partner unfortunately. Only because I'm at home. I do have a cousin doing his final year in physio :) and a few friends that are pretty good at gyming! I've been watching heaps of videos.
But just thinking about it, I think you're right about form... Maybe, just maybe, I'm not going down low enough?
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Day 1 - Chest + triceps:
Day 2 - Shoulder/traps/abs
Probably obvious question, but if I have chest DOMS, it's fine to do shoulder yeah? Or should I just rest another day until it stops hurting? (I did rest yesterday after chest the previous day.)
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you should have no issues training shoulders after a chest day. if your shoulder hurts after a chest day, then form is most likely out
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does 'next year' mean 2013 or 2014?
oops once uni begins - 2013
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oops once uni begins - 2013
YES!!!!! YOU WILL BE MY GYM PARTNER!!!!!!
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Man this gym stuff is so complicated...
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I know right!!! I just finished late night snacking.. I promised myself that this is the last time!!! I need to put on some mass soon anyway :P
5:15am start tomorrow.
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yeah tomorrow is early for me too...
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how are you people waking up at 5am on the holidays ive been waking up at 2 in the afternoon LMAO
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how are you people waking up at 5am on the holidays ive been waking up at 2 in the afternoon LMAO
Like this brah! Taking the dog for a walk!!
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YES!!!!! YOU WILL BE MY GYM PARTNER!!!!!!
babesbrah (and Bhootnike), have you tried/thought about the Melbourne Uni gym as well? I'm not sure if I should join there or some other one (like dohertys :P)
Also, where do you keep all the food you bring?? I'm guessing you have hired a locker and stash it there?
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Oh Babes you're at uni Melb? We should have an ATAR notes gym session during the year XD
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you should have no issues training shoulders after a chest day. if your shoulder hurts after a chest day, then form is most likely out
Not necessarily. Incline bench press and incline flies hit the posterior deltoids as well as pecs. I always do back or legs after a chest workout.
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YES!!!!! YOU WILL BE MY GYM PARTNER!!!!!!
woohoo
dohertys represent :p
hahah
babesbrah (and Bhootnike), have you tried/thought about the Melbourne Uni gym as well? I'm not sure if I should join there or some other one (like dohertys :P)
Also, where do you keep all the food you bring?? I'm guessing you have hired a locker and stash it there?
nah, dohertys is the way to go for me haha,
i love the atmosphere and the people around there.. :D
plus you get some experts around there !
if I get into college, i wont need to worry about bringing food i guess, if i need to ill just chuck it in a locker yeah.
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Hmm I guess I will do a few casual sessions at Dohertys and UoM and see which one I like. Also price would be a factor, I'm guessing UoM will be much cheaper :P
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Monash gym represent!
Actually, I see quite a few AN guys on Monash gym.
I've seen burbs and the terrifying Taiga on gym. I'm sure there are a few more.
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kensan:
yeah i was at uom for 9 months. It was convenient during uni, but terrible during holidays.. also, it got really crowded really quickly, and they played terrible music. and the pulleys were all rusted, so you got an exaggerated concentric phase and a useless eccentric phase. but besides that, its not a bad gym :)
yeah i rented a locker, and i always had a big blue bag full of food... im not sure what the plan is for 2013, i think im moving away from rice and into bread a bit, so food wont be as much of an issue. might have to get another locker, but i realllyy dont want to! so expensive ($90/year!!!! although there were cheaper ones, but in very inconvenient places)
Not necessarily. Incline bench press and incline flies hit the posterior deltoids as well as pecs. I always do back or legs after a chest workout.
true, its never been bad enough for me (since i have left shoulder issues, so i do excercises that avoid shoulder pain on chest days)
aes, monash gym is AWESOME. I seriously love it! i just wish you had more leg presses, but besides that, its amazing
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For people that train at Dohertys, look up a guy on facebook named NZhredder, he trains there and is quite popular.
And remember, squats get the twats. (am I allowed to say that?)
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@babes
If you don't mind me asking, which suburb do you live in (or how far away from the CBD)? See I live in Ringwood so UoM and Dohertys will be a pain during the holidays. And my local one could be a nuisance during semesters. I'm not sure yet, I guess it will depend on timetabling works out.
I think I will rent a locker too, I'm assuming you rented from this place? http://union.unimelb.edu.au/union-you/locker-hire
I think it was Russ that mentioned that the Environments lockers were more spacious, so I'll have to check that out too.
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I live in glen iris, so it's about 45 mins to dohertys. I'm training at my old gym in Camberwell during holidays, and I've just put my dohertys membership on suspension till uni starts. You need to have a 12 month membership to be able to suspend
Yeah that's where I rented my locker from. There are better places, but that one is right next to the microwaves :p
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For people that train at Dohertys, look up a guy on facebook named NZhredder, he trains there and is quite popular.
And remember, squats get the twats. (am I allowed to say that?)
checked him out.. not my cup of tea.. not into the whole 'aesthetics brah' culture....
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checked him out.. not my cup of tea.. not into the whole 'aesthetics brah' culture....
He also has the ugliest face in the world.
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For people that train at Dohertys, look up a guy on facebook named NZhredder, he trains there and is quite popular.
And remember, squats get the twats. (am I allowed to say that?)
He isn't big he is only shredded
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Neither am I, but I was just saying haha
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any year 12s here planning to go gym too?
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any year 12s here planning to go gym too?
Not to the gym, but at home. I fear that I'll become lazy if I go to the gym. ie, come back, too tired, sleep.
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ive got a picture of me at july 2012 and a picture of me now... i started training in the last month of VCE in november so its been about 3 months.. before and after pic
the secret is to eat and do cardio for 10 minutes after every workout 30 seconds on level 5 and 30 seconds on level 15 (HIIT)...
people that say skip cardio because it kills your gains are clueless.... it only kills your gains if you don't eat because doing cardio burns extra calories and your body needs to be in an excess of calories to gain muscle / weight (IF IT FITS YOUR MACROS).... it kills peoples gains because they eat the same and do cardio... so they are burning more energy without adding more energy so therefore will grow slower
simply be in excess of 2000kJ a day and you will balloon in size...
and also ... a carb is a carb it doesnt matter wether its high GI low GI a sugar a complex carb... let me emphasise this ... A CARB IS A CARB it has about 16-17kJ of energy per gram whether it be sugar or polysaccharide....
your body composition is determined by how much calories you put in ... keep in mind you DO need protein to grow
now...to the people who are crazy with eating clean... if it works for you thats great but whether you eat mcdonalds / kfc / ice cream it doesnt matter... the reason why alot of people who get
excess fat off this is because of its GI value... the energy is released fast and as a result you will feel hungry again in a shorter period of time thus making you eat more in a whole day and therefore you will be likely to be in a LARGE calorie surplus, therefore your body stores it as fat
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I'm 16, I weigh around 250 pounds.
I recently started gym and have been going for 16 days now. I've lost around 5kgs since I started.
I follow a 95% protein diet with 4% carbs and 1% fat and 3 to 4 litres of water daily.
Everyday includes cardio. 10 minutes on the bike with resistance at 75% (for muscle gain)
I do this:
Monday: Arms \ Chest \ Shoulders
Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 20 reps x 4 (75kgs)
Peck machine 20 reps x 4 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)
Tuesday: Legs
Seated leg press 25 reps x 5 (160kgs)
45 degree leg press 9 reps x 4 (270-340kgs, (depends how I feel))
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time :(
Wednesday: Back \ Chest
Bench press 12 reps x 4 (82kgs)
Rowing machine 15 reps x 3 (75kgs)
I don't know the name but it's where you pull down the bar and it works your back (35kgs)
Peck machine 20 reps x 3 (42kgs)
Thursday: Rest day
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Friday: Bicep \ Chest \ Shoulders
Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 15 reps x 3 (75kgs)
Peck machine 20 reps x 3 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)
Saturday: Rest day
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Sunday: Legs
Leg press 25 reps x 5 (160kgs)
Seated leg press 9 reps x 4 (325kgs)
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time :(
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I'm 16, I weigh around 250 pounds.
I recently started gym and have been going for 16 days now. I've lost around 5kgs since I started.
I follow a 95% protein diet with 4% carbs and 1% fat and 3 to 4 litres of water daily.
Everyday includes cardio. 10 minutes on the bike with resistance at 75% (for muscle gain)
I do this:
Monday: Arms \ Chest \ Shoulders
Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 20 reps x 4 (75kgs)
Peck machine 20 reps x 4 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)
Tuesday: Legs
Seated leg press 25 reps x 5 (160kgs)
45 degree leg press 9 reps x 4 (270-340kgs, (depends how I feel))
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time :(
Wednesday: Back \ Chest
Bench press 12 reps x 4 (82kgs)
Rowing machine 15 reps x 3 (75kgs)
I don't know the name but it's where you pull down the bar and it works your back (35kgs)
Peck machine 20 reps x 3 (42kgs)
Thursday: Rest day
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-
-
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Friday: Bicep \ Chest \ Shoulders
Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 15 reps x 3 (75kgs)
Peck machine 20 reps x 3 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)
Saturday: Rest day
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Sunday: Legs
Leg press 25 reps x 5 (160kgs)
Seated leg press 9 reps x 4 (325kgs)
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time :(
uhh there is so much wrong with this i dont even know where to begin...
firstly - how do you eat a 95% protein diet? even the most hydrolysed whey isolate availible is only 90% protein... 4% carb and 1% fat ?? your body needs fats to survive it is essential if you were on truly 1% fat you'd be in hospital due to health problems
for a beginner and optimal results you should be on a 45carb:30protein:25fat ratio and from your stats given you are probably a high bodyfat percentage so be in a deficit of around 2000kJ and the fat will melt off
secondly- why are you training your chest 4 times a week and back once - if you want to train anything twice a week it should be back or legs
and the routine is horrible im sorry....
if you want to do muscle groups together here is an example of a better routine for chest / triceps
1) incline dumbell bench OR incline barbell 4 sets 8 - 12 reps
2) flat dumbell bench OR flat barbell 4 sets 8 - 12 reps
3) incline dumbell flyes 4 sets 8 - 12 reps
4) seated or vertical chest press 4 sets 8 - 12 reps
5) dips 4 sets 8-12 reps
6) close grip bench OR skullcrushers 4 sets 8 - 12 reps
7) a variation of tricep extension you can use dumbell or machine 8 - 12 reps
8) tricep pulldown 4 sets 8 - 12 reps
10 minutes HIIT cardio
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and for beginner your form should be slow and controlled - no jerking or incorrect techniques for example on deadlift etc and it is very easy to snap your stuff... there is no real point putting your weight here just aim for 8 - 12 reps on anything
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and for beginner your form should be slow and controlled - no jerking or incorrect techniques for example on deadlift etc and it is very easy to snap your stuff... there is no real point putting your weight here just aim for 8 - 12 reps on anything
wow I did not mean 95%, lol wtf. I'm so tired sorry.
yeah I'm a massive noob and need help. be cool if you could help me with a timetable in inbox
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and for beginner your form should be slow and controlled - no jerking or incorrect techniques for example on deadlift etc and it is very easy to snap your stuff... there is no real point putting your weight here just aim for 8 - 12 reps on anything
like.. I have no idea what I'm doing.. but that is what I do right now. Whether it's right or not I'm just stating what I do.
Could u fix up my time table and inbox me it?
I didn't mean those percentages lol, I'm so fucking tired. heh.
I've spoken to dietitians and everything, what I'm doing is fine.
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like.. I have no idea what I'm doing.. but that is what I do right now. Whether it's right or not I'm just stating what I do.
Could u fix up my time table and inbox me it?
I didn't mean those percentages lol, I'm so fucking tired. heh.
I've spoken to dietitians and everything, what I'm doing is fine.
how to get results at the gym and change your body NOW! :D
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Tonychet, check this out 93% WPI
http://nobullsupplements.com.au/products/Flavoured_Whey_Protein_Isolate_3kg-13-2.html
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Protein supps are quite expensive :(
I really think i get enough protein from my Indian diet tbh, but I probably would be better off if I bought supplements. But my parents would have to buy it for me, and I don't want them wasting money (if it is)
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For what you get, the one I linked is actually a very good deal.
You don't need protein supplements, they just help slightly post-workout as whey protein absorbs/digests faster than other sources of protein. I don't know how much of a difference it makes but I'm guessing its not really significant for non-competitive lifters.
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a beginner certainly doesnt NEED protein, let alone WPI. whey protein isolate differs only in % hydrolysation of the amino acids when compared to Whey protein concentrate. As such, WPI is absorbed faster than WPC, but thats about the only difference. unless youre mr olympia, it makes virtually no difference. WPC is significantly cheaper. but protein is a SUPPLEMENT, it is PART of a nutrition plan, its not what will make the difference between growth or not
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a beginner certainly doesnt NEED protein, let alone WPI. whey protein isolate differs only in % hydrolysation of the amino acids when compared to Whey protein concentrate. As such, WPI is absorbed faster than WPC, but thats about the only difference. unless youre mr olympia, it makes virtually no difference. WPC is significantly cheaper. but protein is a SUPPLEMENT, it is PART of a nutrition plan, its not what will make the difference between growth or not
Ahh that's good to clear up. I was under the impression that it was more or less necessary for the best growth possible.
I'm going to look up for some workout plans for home and home gyms.
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I read somewhere that with our modern diet it has enough protein for muscle building anyway :)
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i guess 'our modern diet' would vary very much from person to person...
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i guess 'our modern diet' would vary very much from person to person...
true :)
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Tonychet, check this out 93% WPI
http://nobullsupplements.com.au/products/Flavoured_Whey_Protein_Isolate_3kg-13-2.html
thanks ! nice find i might give that a try
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starting at da gym again after nearly 2 years break on the 1st.
we shell motivate each other by uploading pics every month
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starting at da gym again after nearly 2 years break on the 1st.
we shell motivate each other by uploading pics every month
I'm photophobic :P
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starting at da gym again after nearly 2 years break on the 1st.
we shell motivate each other by uploading pics every month
I second this. warning, bulk has just started. I will be fat (ish)
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I'm just gonna go around and tell everyone I'm bulking, they'll believe me right?
It'd be motivation for the rest of us too!
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well, I gained a bit of belly fat, but not to much. I'll try to get ripped now cause I'm atm on the northern hemisphere hence its summer soon-ish.
If I'd be in oz, I'd be bulking probs over winter
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Does the melb uni gym have TVs and spaaa
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Does the melb uni gym have TVs and spaaa
has neither
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lets say pics on the first of every month?
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Day 1 - Chest + triceps:
1stly, look how much chest you do, vs how much biceps. biceps is a pathetically small muscle compared to your pecs, and so they need far less work to reach failure. also, triceps are always engaged in chest excercises, so we'll kill them off at the end of chest. I find that machine chest presses are almost never any good (unless youre JUST starting), unless its like, a cable press or hammer strength one.
-BB bench press x4
-Db flat bench (so you can drop the weight and it doesnt really matter if you fail, you can just drop them)x3
-DB incline pressx3
-dips x 3 (dips are great for shaping, and warm up tris!)
-cable triceps extensionx3
-overhead Db ext x 3
I've just got a home gym for now until I can get a job so I'm using a lot of your suggested routine in this post, for want of a better routine myself. :P Would pushups (not diamond) have a useful place with the chest exercises before I go into triceps? I do realise you're talking about an actual gym in the context of that post, but I thought I'd check how much I should modify this routine anyway.
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a pushup is half way between a barbell flat bench press and a barbell decline press. its bad in the sense that you cant control the weight (unless you wear a backpack with weights or something) so i rarely do pushups. i wouldnt ADD pushups to this, but you can replace your flat BB bench with them if you want (try to do weighted pushups so you dont do like, 25 reps or something)
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a pushup is half way between a barbell flat bench press and a barbell decline press. its bad in the sense that you cant control the weight (unless you wear a backpack with weights or something) so i rarely do pushups. i wouldnt ADD pushups to this, but you can replace your flat BB bench with them if you want (try to do weighted pushups so you dont do like, 25 reps or something)
Cheers that makes sense, I think I'll rotate it a bit but mostly stick with the bb flat bench press.
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did anyone else here workout during year 12 (at a gym) ?
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^ i didnt, but i think that was the right decision for me.
Dont forget, today is our first lot of progress pics! i will be posting tonight, come on guys, remember theyre PROGRESS pics, so dont be embarrassed :)
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i like the idea of progress pics, how do you put them on an through? i have no idea
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i like the idea of progress pics, how do you put them on an through? i have no idea
Select an image uploading site. I will use http://www.imgur.com
Select the picture you wish to upload, and do so
On the right hand side of the screen, you will see some links. Select "BBCode"
It should look like this
[IMG]http://i.imgur.com/TGjJufz.jpg[/IMG]
Paste it in your message, ta-da
(http://i.imgur.com/TGjJufz.jpg)
While I don't gym, I've just been doing pushups, situps and other exercises. My arms are so weak :'( can barely do 50-60 pushups a day, in sets of 10 :( How can I improve this?
Situps though, pushing the 300-400s on days when I'm not lazy :D
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Started my cut about a week and a half ago, already dropped from 99 to 96. Feeling extreamly weak though, might up my carb intake and increase the cardio for the next week and see how I go. I'll upload some pics when I get home from work tonight! Btw, what are we going to upload? By that I mean, poses or what?
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This is my journey, at my heaviest i was about 80kg, i feel really embarrased to say that, but thats what happens when you have to overweight parents and you don't watch what you eat. the first photo, i absolutely loath. It was a point in my life where i felt the most self conscious and disgusting :( that was about two years ago. in 2012 i decided to start weight watchers and watch what i eat, i lost almost 7 kilos, it doesnt seem like much but gosh i love sweet things haha. i got down to about 73kg on weight watchers. now i just don't eat as much, somehow another 2 kilos dropped of me.
Now i currently weigh 70.7kg to be exact. i really want to get into the 60's and 62kg is my goal. this year i want to lose about 8kgs its my goal! so what have i being doing so far? i have decided that i can't do it half assed. i have joined gym and going about 3-4 times a week, doing mainly high intesity cardio. even through i have been going for a while no weight has been lost. I have lost cm's because im also building muscle (the occasional pump class). Its my diet that lets me down :( grrr. Im really trying heaps to cut down on the crap and eat as clean as possible, its so hard but its a working process i suppose. just have to remind myself what i want, sick of being known as the chubby one farrk.
I dont if the photo will work, im on really slow internet at the moment....
(http://C:\fakepath\weight loss.JPG)
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nope didnt work, never mind il try a bit later :)
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I wish I had before photos at 98kg. Now at 74kg I don't really know how much different I look :(
Also, is anyone finding it hard to control their eating now school is finished? I found I could eat 6 small meals a day while at school, but at home you're so bored you're just always craving food, which most of the time ends up being chocolate cake or donuts lol. But I guess it's ok when you exercise 3 hours a day
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Honestly don't know if i should go to gym in yr 12 or just use that time to study ><
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Honestly don't know if i should go to gym in yr 12 or just use that time to study ><
I think it's a decision you have to make yourself.
I chose to study :) I know that I will not regret it if I chose to study and workout after exams. If it were the other way around, then I'd definitely regret it.
You can wait 11 months to get big :D
But then again, if you're properly committed, you might be able to both! :)
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I think it's a decision you have to make yourself.
I chose to study :) I know that I will not regret it if I chose to study and workout after exams. If it were the other way around, then I'd definitely regret it.
You can wait 11 months to get big :D
But then again, if you're properly committed, you might be able to both! :)
i thought this.
got fat.
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i thought this.
got fat.
lol,
I'm still going to be running in the morning though, and I am considering gyming early morning as well.. I'll try it next week.
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lol,
I'm still going to be running in the morning though, and I am considering gyming early morning as well.. I'll try it next week.
if i could go back, i would gym.
3 times a week.
mon wed fri
1 hour a night.
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if i could go back, i would gym.
3 times a week.
mon wed fri
1 hour a night.
Sucks because I got Wednesday on tuition t-t. so its more like M - Tues - Thurs - Fri ><
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Do you guys have a gym at your school?
I went every lunch time for 30-40 mins, it was good to break up the day and also keep rejuvenated and fit.
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apologies for not posting, ive been ridiculously busy... will try to get on it tonight!
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Honestly don't know if i should go to gym in yr 12 or just use that time to study ><
Gym. You will be more productive if you do - I started out going to the gym but I stopped towards the end of the year, and I ended up regretting that.
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Gym. You will be more productive if you do - I started out going to the gym but I stopped towards the end of the year, and I ended up regretting that.
That's the thing I'm worried about, you say you regret it. But you got an awesome score in the end, but you won't really ever know how much would gyming have affected that.
apologies for not posting, ive been ridiculously busy... will try to get on it tonight!
Not good enough.
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apologies for not posting, ive been ridiculously busy... will try to get on it tonight!
FINALLY! Got DOMS on my shoulders!
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IM SORRY! i only got home at like, 1am! I'll be home today around 7, so i will post then.
yay for TRex!
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http://imgur.com/a/kDZHb
the last image is a crappy one back when i started :)
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Arms are massive, how did I not notice them while you were writing them equations...
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That's the thing I'm worried about, you say you regret it. But you got an awesome score in the end, but you won't really ever know how much would gyming have affected that.
Yeah exactly! I'm so torn up on this fact, you guys get your atar first then just look back and say "oh well, i wish i could have done this more" etc, but yeah, won't really know how much going to a gym would have affected the score :/. Does pressure get a HUGE sudden boost later in the year assuming I do stuff like chem, physics , spesh etc. ? Coz term 1 just started, and i feel like i can try put in a few sessions a week of gym.
And then again, usually after school , most people rest for 1-2 hour because you know, they just came back from school and have no mood to do work AGAIN straight away. So I could use the "resting time" to go to the gym :P.
Opinions guys?
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Arms are massive, how did I not notice them while you were writing them equations...
engrossed in the maths? :)
and I personally didnt think gym would be a good idea in year 12. Even if it didnt take a lot of your time or effort, i just wanted to take on no major projects but study in year 12
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engrossed in the maths? :)
and I personally didnt think gym would be a good idea in year 12. Even if it didnt take a lot of your time or effort, i just wanted to take on no major projects but study in year 12
Gym is starting to work! One of my female friends told me that she feels all the muscle on my back when she hugs me and she also said that she was staring at my arms when we were eating lunch together! :D I'm very happy with the progress!
(BTW WE ARE JUST FRIENDS)
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Gym is starting to work! One of my female friends told me that she feels all the muscle on my back when she hugs me and she also said that she was staring at my arms when we were eating lunch together! :D I'm very happy with the progress!
(BTW WE ARE JUST FRIRENDS)
With benefits ;D Go go Thushan!
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she was staring at my arms
Thush get in there :D
I've only just started going to the gym (past 2.5 weeks) to put on weight. I'm seeing results really quickly, is this normal? I'm just worried that at this rate I might plateau somewhat and not hit the high level of fitness I'm working towards...
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LOL GUYS NO JUST FRIENDS!
But it felt nice. :)
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Yeah exactly! I'm so torn up on this fact, you guys get your atar first then just look back and say "oh well, i wish i could have done this more" etc, but yeah, won't really know how much going to a gym would have affected the score :/. Does pressure get a HUGE sudden boost later in the year assuming I do stuff like chem, physics , spesh etc. ? Coz term 1 just started, and i feel like i can try put in a few sessions a week of gym.
And then again, usually after school , most people rest for 1-2 hour because you know, they just came back from school and have no mood to do work AGAIN straight away. So I could use the "resting time" to go to the gym :P.
Opinions guys?
I used my "resting time" for gym most days. I finished school at 3:15 for majority of the cycle and go straight to gym, and be home by 5. Usually I'd rest for about halfa, then study for an hour until dinner, and then 2-5 hours after dinner. I consistently hit a 4 day split, while playing footy on wednesday and saturdays (skipped training most days, cared more about school/gym).
Anyway, I don't regret gym at all during year 12. Everyone says they could've done better once they got their score but saying that in hindsight means nothing. I managed in the mid 90s and yeah maybe I couldv'e been studying during that time, but I think I would've lost my mind. It was good to be able to forgot everything and release some stress for an hour, while staying fit at the same time.
In regards to the end of year, this is what I did. From around early October my sessions started to lack and I was eating a hell of a lot more bad foods (convenience while studying). I still went to gym around 3 times a week, but tended to just do full body work outs, followed by cardio (make up for the bad foods/ lack of football). You might think this would take a while, but I usually took along some notes to read while doing cardio (I usually used those horizontal bike things).
But anyway, it's up to you! I don't regret going to gym at all during year 12, but I know some who do. Give it a test during term 1 and see how you go :)
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Good idea :)
That's why I'm gonna try and counter this issue and gym very early in the morning. Walk the dog, then come back. Gym, then cardio because as abes explained cardio is better for weightloss after lifting :)
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I used my "resting time" for gym most days. I finished school at 3:15 for majority of the cycle and go straight to gym, and be home by 5. Usually I'd rest for about halfa, then study for an hour until dinner, and then 2-5 hours after dinner. I consistently hit a 4 day split, while playing footy on wednesday and saturdays (skipped training most days, cared more about school/gym).
Anyway, I don't regret gym at all during year 12. Everyone says they could've done better once they got their score but saying that in hindsight means nothing. I managed in the mid 90s and yeah maybe I couldv'e been studying during that time, but I think I would've lost my mind. It was good to be able to forgot everything and release some stress for an hour, while staying fit at the same time.
In regards to the end of year, this is what I did. From around early October my sessions started to lack and I was eating a hell of a lot more bad foods (convenience while studying). I still went to gym around 3 times a week, but tended to just do full body work outs, followed by cardio (make up for the bad foods/ lack of football). You might think this would take a while, but I usually took along some notes to read while doing cardio (I usually used those horizontal bike things).
But anyway, it's up to you! I don't regret going to gym at all during year 12, but I know some who do. Give it a test during term 1 and see how you go :)
Thanks for this! I'm thinking of going, but maybe go 2-3 times a week to not take too much time off my studies? But yeahhh, honestly don't know ><. Don't want to pay for membership then just have to pay money to cancel it zzz
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This year, I'm just gonna do what ever dumbbells will allow me to do, which is a lot from just looking on the net.
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For me, personally, gym is a way of venting my anger and frustrations. Even stress during year 12 was pushed out with every rep at the gym.
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Didn't think of it that way actually.. Good point :) I might need that.
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haha still undecided whether i should go or not... monday is tomorrow, to sign up or not to sign up
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haha still undecided whether i should go or not... monday is tomorrow, to sign up or not to sign up
The answer lies in your sig. :P
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The answer lies in your sig. :P
fffffffuuuuuuuuuuu-
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Hahaha that was an awesome call.
I think I'm gonna rest gyming for VCE to be honest. I think it's a good opportunity for me to build a good base for November when I do join a gym :)
My mind may change in the coming weeks, but the amount of work I have at school is putting me off. I think once I get into my study routines and school settles down, I may give it a go!
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I think I'm gonna rest gyming for VCE to be honest
(http://media.tumblr.com/tumblr_m6oaosRkai1qaxdql.gif)
Gym and other sort of exercise are the best release during VCE. I reckon you should keep it up and go regularly during VCE - you'll be better off for it, both physically and academically.
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(http://media.tumblr.com/tumblr_m6oaosRkai1qaxdql.gif)
Gym and other sort of exercise are the best release during VCE. I reckon you should keep it up and go regularly during VCE - you'll be better off for it, both physically and academically.
You reckon? I really do want to. I think going to an actual gym will give me a ton of motivation as well. I'll see if prices are really worth it for 3 days a week. Think it's a good idea? What's the best way to go about gym for 3-4 days? I live in SE suburbs btw.
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I'm in SE suburbs too, Genesis gyms are great if you have one near you. They promote different offers each month (see here: http://www.genesisfitness.com.au/latest-offer), and if you have another family member who goes there they'll knock down your weekly fee.
For example, my fee would usually be ~$16 per week, but it's $9.95 because I have family members who are members as well. Best advice I can give is to shop around for whatever's best for you.
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I'm in SE suburbs too, Genesis gyms are great if you have one near you. They promote different offers each month (see here: http://www.genesisfitness.com.au/latest-offer), and if you have another family member who goes there they'll knock down your weekly fee.
For example, my fee would usually be ~$16 per week, but it's $9.95 because I have family members who are members as well. Best advice I can give is to shop around for whatever's best for you.
Thanks for your opinion alondouek! did you also go gym in yr 12 ? I'm actually thinking of going because it does take stress off you and you can use that time in the gym rather than at home just mucking around for a bit when you get home. If I do go, thinking of going 2-3 days a week.
@Machan, I think you should go too! Just try invest 2-3 times a week!
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Thanks for your opinion alondouek! did you also go gym in yr 12 ? I'm actually thinking of going because it does take stress off you and you can use that time in the gym rather than at home just mucking around for a bit when you get home. If I do go, thinking of going 2-3 days a week.
You're welcome! I only started going to gym about a couple of month before the end of year exams, and I regret not doing it sooner. Exercising gives you such a great clarity of mind, especially during the stress of VCE, so it's extremely valuable to any VCE student.
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You're welcome! I only started going to gym about a couple of month before the end of year exams, and I regret not doing it sooner. Exercising gives you such a great clarity of mind, especially during the stress of VCE, so it's extremely valuable to any VCE student.
Ahhh True that , i hope gym clears the mind because that would help you think clearer in the end. Also, what was your routine like? Say , did you go gym after school for 1 hour, then go home and study/eat dinner ?
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Thanks for your opinion alondouek! did you also go gym in yr 12 ? I'm actually thinking of going because it does take stress off you and you can use that time in the gym rather than at home just mucking around for a bit when you get home. If I do go, thinking of going 2-3 days a week.
@Machan, I think you should go too! Just try invest 2-3 times a week!
Gym buddies :P
Maybe I could get my brother on it or something! Funny how I'm back into it after about 30 minutes hahaha.
It's just one of those things, where you just want to keep reconsidering.
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My routine was a bit weird; I would go almost straight to the gym from school, work out until I was exhausted (about 2.5-3 hours), then I'd go home, eat dinner, have a nap for 1.5 hours and work for the rest of the night until 1-2am. (I had really poor sleeping patterns lol)
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My routine was a bit weird; I would go almost straight to the gym from school, work out until I was exhausted (about 2.5-3 hours), then I'd go home, eat dinner, have a nap for 1.5 hours and work for the rest of the night until 1-2am. (I had really poor sleeping patterns lol)
2.5 to 3h? I do three sets of my workout. and it takes about an hour. It's one from scoobies website.
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2.5 to 3h? I do three sets of my workout. and it takes about an hour. It's one from scoobies website.
Yeah, I'd pretty much go from machine to machine and from exercise to exercise, and repeat the whole thing thrice. It was exhausting, but it gave me the necessary break from studying and VCE.
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My routine was a bit weird; I would go almost straight to the gym from school, work out until I was exhausted (about 2.5-3 hours), then I'd go home, eat dinner, have a nap for 1.5 hours and work for the rest of the night until 1-2am. (I had really poor sleeping patterns lol)
You are one machine... 2.5 - 3 hours in the gym! damn son, i can only last til like 1 hr to 1 hr 30 then i just wanna drop dead haha. You must get hella sore the next day LOL
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You are one machine... 2.5 - 3 hours in the gym! damn son, i can only last til like 1 hr to 1 hr 30 then i just wanna drop dead haha. You must get hella sore the next day LOL
You have no idea lol... first week I started doing that, I limped out of my English class to go throw up, I was wrecked.
The 2.5-3 hours was pretty much venting the stress of VCE - and I've just kept up that sort of routine post-VCE, so I can't complain.
Though, I'm still a 50kg skinny shit...
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Apparently the Victorian government are releasing passes (think they're called Premier's Active Families Challenges) that allow free access to any Victorian gym (not fully sure though) starting from March 4 to about mid April. You have to apply for them.
Good initiative eh
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Good initiative eh
I guess it's okay, but a bit limited:
Participants in the 2013 Challenge will receive:
20 free YMCA passes*
15% off at Rebel Sport*
one hour free tennis court hire at Melbourne Park or Albert Reserve*
one free child pass to the Melbourne Aquarium*
one free child pass to the National Sports Museum and MCG Tour*
a chance to win Rebel Sports vouchers and coaching clinics at your school with high-profile athletes*
weekly email tips on being active and healthy eating.
It seems useful for getting people more active as a family, but not so much individuals in VCE/Uni :P
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Hope everyone is going strong!!!
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Yep! Lost 2 kilos down to 69.5 never thought I would get under the 70s :) and my friends have noticed! So happy :)
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and my friends have noticed! So happy :)
Nothing else matters! Seriously one of the best feelings I've come across. Other people noticing and complimenting the change in your physical appearance! :D
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Hope everyone is going strong!!!
Did legs two days ago since the first time since.. like November XD Now I remember how bad leg doms are.. suffering so much ;)
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Did legs two days ago since the first time since.. like November XD Now I remember how bad leg doms are.. suffering so much ;)
The afterburn is so painful :(
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Feels soo good to be back at the gym after such a huge break :)
you'll get my pics on the first
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any one have some good tips to tone up my legs?
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any one have some good tips to tone up my legs?
Squats
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Squats
anything else i feel like i do so many already ! :P
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anything else i feel like i do so many already ! :P
Pretty sure deadlifts do a noticeable amount too
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Pretty sure deadlifts do a noticeable amount too
ok thanks :)
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How I feel right now :p
(http://sphotos-h.ak.fbcdn.net/hphotos-ak-ash3/538338_573564879337583_616948922_n.jpg)
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Squats, lunges leg presses extensions or curls, theres plenty to do!
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I've finally gotten back into going to the gym and it feels so great!
But I always feel like an amateur every time I go there :P
I got a program written for me which focuses on toning my cores and increasing my fitness levels.
I love going to the gym! And going for a quick swim afterwards is the best.
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Anyone know if Melb Uni gym is noob friendly? At 6 foot 4 and 72kg (up 10kg from last year through home gymming) I pretty much have no self confidence. Also a few more questions about the uni gym;
Is it really busy at all times? or are there off-peak times where I can go in and just commandeer any machine or bench I want?
Is the gym big enough to have free benches and what-not available on an average day?
Should I get a gym friend or is it possible to solo gym without a spotter? :-\
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Anyone know if Melb Uni gym is noob friendly? At 6 foot 4 and 72kg (up 10kg from last year through home gymming) I pretty much have no self confidence. Also a few more questions about the uni gym;
Is it really busy at all times? or are there off-peak times where I can go in and just commandeer any machine or bench I want?
Is the gym big enough to have free benches and what-not available on an average day?
Should I get a gym friend or is it possible to solo gym without a spotter? :-\
It has pros and cons... it is a fairly noob friendly gym, but also has all the equipment so a full on pro would have everything they needed. It does however get very busy very quickly, even though the gym itself is quite big.
The great thing about melbourne is that it doesnt really have 'benches' per se. its got i think 6 double sided cages that are completely adjustable. that means there are 12 fully adjustable stations that you can use for:
squats, benches, incline/flat, overhead press, pull ups, deadlifts basically whatever you like. So theres usually enough equipment, but bear in mind it gets really busy really quickly.. also, because they all have safety guards, you can do it all safely (including bench press) without a spotter :)
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Yeah I still need to decide which gym I will join. Can you put the UoM gym membership on hold?
And also, do you guys stretch after working out?
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And also, do you guys stretch after working out?
I do light stretching before the work-out, then a proper, intensive stretch after, then I swim for ~30 minutes. I find this works best to avoid cramping/soreness the next day.
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It has pros and cons... it is a fairly noob friendly gym, but also has all the equipment so a full on pro would have everything they needed. It does however get very busy very quickly, even though the gym itself is quite big.
The great thing about melbourne is that it doesnt really have 'benches' per se. its got i think 6 double sided cages that are completely adjustable. that means there are 12 fully adjustable stations that you can use for:
squats, benches, incline/flat, overhead press, pull ups, deadlifts basically whatever you like. So theres usually enough equipment, but bear in mind it gets really busy really quickly.. also, because they all have safety guards, you can do it all safely (including bench press) without a spotter :)
Thanks! I think I'll have a few casual visits and then decide
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Guys, I did 200 reps on my rowing machine coz i'm a hard cunt like that, then i found out my friend who is a yoga god gets up at 4am to do yoga with her husband. So then i decided to pull out my wii fit (also instigated by nacho's declaration that wii fit is the bets game ever, even though he has no idea what it is) and it told me i had to set a more realistic goal because the one i set 2 years ago i hadnt met, so i made a goal to lose 1kg in like 2 months, then i did it for like 30 mins and then i went back and it told me I had lost 0.2 kgs already. WINNING!
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Guys, I did 200 reps on my rowing machine coz i'm a hard cunt like that, then i found out my friend who is a yoga god gets up at 4am to do yoga with her husband. So then i decided to pull out my wii fit (also instigated by nacho's declaration that wii fit is the bets game ever, even though he has no idea what it is) and it told me i had to set a more realistic goal because the one i set 2 years ago i hadnt met, so i made a goal to lose 1kg in like 2 months, then i did it for like 30 mins and then i went back and it told me I had lost 0.2 kgs already. WINNING!
1kg....
in 2 months...
LOOOOOOOOOOOOOOOL
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Need help guys!
I've been training with weights for the past couple years, but few weeks ago I found out that I weigh 82 kilos! So now I don't have any motivation to lift, feel quite heavy and I'm too tired since school has started. I just come home and do cardio + situps/pushups/squats, but I've noticed my arms are turning into twigs lol
Ironically, now I feel really skinny, is there possibly any way to do cardio while maintaining your muscle mass?
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Just do resistance training.
FYI; 82kg is not THAT much.
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if you want to be VERY sure you dont lose muscle mass doing cardio, put 5g of BCAA's in a drink bottle and sip it before and throughout your cardio, and stick to low intensity cardio. Also, BCAA's are the most vile tasting thing ever, so please get flavoured ones!
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included sets of pullovers into my chest+trizeps day, loving it :D
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Hey guys, what are some good websites to get quality workouts from?
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bodybuilding.com , scooby perhaps..
wait for the pro's to answer :)
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yeah, bodybuilding.com
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Just came back from a good run. Was very sick the day before so I couldn't perform nearly as well. Regardless, it did feel alright until the end :)
My body kinda feels cleansed after a good jog or run :D
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DOYOUEVENLIFTFAGGOTZ?!?!?
nah jokes, but it's so good to see all of you guys starting out gym.. I started this year and I feel better than ever..
:)
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Tony met Ronny coleman!
I'm so jealous
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yeah plenty of pros around! flex lewis, coleman, i think arnies gonna be at derrimut in the near future.
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yeah plenty of pros around! flex lewis, coleman, i think arnies gonna be at derrimut in the near future.
yeah apparently arnie gave the commencement speech at UTS :P
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Yeow! Well I'm a pre skinny guy.
And I can't put on any weight even if i tried.
I eat and eat and eat. But nudda.
Ive recently started doing some gym work.
But to be honest I don't know what the hell I am doing. Hehe.
I do the pec deck for chest ( i think)
Bench press ( no idea for what)
Some leg thing where I raise my legs lifting weights.
Dumb bells
And a bar bell, by over arm grip, and raising up to my chest then back down
What more could I do? Arm wise and chest wise and leg wise. Everything in general.
#Imanoob
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Lateral raises
Bent over raises
Bicep curl
Tricep extension
Tricep push down
Shoulder press
Lat pull down
Push ups
Squats
Leg press
Calf raises
Leg extension, which is what you may be doing
Cycling- although you'll get awesome legs, you won't get big
Also I'm sick of people trying to get big and eating "heaps", but the heaps they are eating is mac as, cakes,muffins etc
Best are rice cakes, cottage cheese,oats etc
Although I guess you're already eating fine anyway, just trying to make a point that those guys rarely get big ripped, but rather big fat.
Kris gethin eats 12+ rice cakes for snacks. Beast.
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Yeow! Well I'm a pre skinny guy.
And I can't put on any weight even if i tried.
I eat and eat and eat. But nudda.
Ive recently started doing some gym work.
But to be honest I don't know what the hell I am doing. Hehe.
I do the pec deck for chest ( i think)
Bench press ( no idea for what)
Some leg thing where I raise my legs lifting weights.
Dumb bells
And a bar bell, by over arm grip, and raising up to my chest then back down
What more could I do? Arm wise and chest wise and leg wise. Everything in general.
#Imanoob
It does take a while to get used to things.. I suggest you spend lots of time reading whatever you can, and watching youtube videos. It might pay to get a personal trainer for a while as well, to help you out... You cant really communicate that much over text
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get on a program. i haven't given a shit about fitness for a while but i remember some good beginner programs like
starting strength
stronglifts 5x5
westside for skinny bastards
rippetoe, the guy who wrote up starting strength has some vids on youtube re: technique
some other good ones are videos from elite fitness. so you think you can squat (or bench) series are pretty helpful. tips and stuff from recordholding powerlifters.
and you haven't eaten enough for long enough. if you don't feel like you're putting on enough weight, eat more.
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Finally got my 10 reps bench press up to 70kg :D
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started gym a few weeks ago, back into it.
I was surprised with how far ive come only in about 2 and a halfish weeks.
before year 12 begun, i was managing squats and deadlifts of 120kg. i started squatting back with 60kg, and man... i struggled a bit on the first session haha. but 2 weeks later im upto 72.5kg, so its getting there :p
same story with deadlifts, except i began on 70kg and im upto 90kg.. i like deadlifts =D and bent over rows.
started off slow and easy to get proper form right, only then did I add more plates.
bench press is different though, i struggled so bad with 60kg on my first session, that i dropped it to 50kg for my last 2 sets. i guess it was inevitable, first proper bench press sesh with spotters since end of 2011 haha, but 3 weeks in i can hit 70kg again.
moral of the story is.
LIFT THAT BADASS MOTHERFUCKER. only then you can get gains :p
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And eat like an animal :) ^
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Hows everyone going? Im up to 69.5kgs from 64kgs since bulking at the beginning of february :) Will probably stop at 76/77 kgs. updates people?
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Eating plenty and eating healthy; going to the gym at least 3 times a week and really pushing myself; but I'm still not putting on weight. I've plateaued at 47kg, which I'm kind of worried about, so I might make an appointment with my GP to see if there's anything I can do about it.
Goals for the next month: Put on 3kg, benchpress 45kg and swim 5km.
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Hows everyone going? Im up to 69.5kgs from 64kgs since bulking at the beginning of february :) Will probably stop at 76/77 kgs. updates people?
Guys, I trained with abes.. and he's a freak.
We trained back and when I woke up the next day, I actually couldn't move my back properly (muscle pain). It was the best DOMs I've ever had.. thank you, Dr.RizKILLA.
I actually cried afterwards because the workout was so good.
As for myself, nothing special, just cutting fat still (Y) Haven't weight myself in a while but I'm assuming that I'm about 118kg :)
@ alondouek, sick goals dude, you should be able to achieve them! I hope everything gets sorted out with your GP as well. GOOD LUCK
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alondouek you probably have a super fast metabolism so diet is going to be the main factor ine putting on weight. Simply put it you must eat like an animal. http://www.youtube.com/watch?v=t2rpqubbGt4
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http://www.youtube.com/user/QuestProductionsLLC Best motivation for bodybuilding ever.
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Keep it up people - never let yourself believe you can't.
http://www.youtube.com/watch?v=LzR7O8Doq7g&list=FLecTR7Y03yovH9crvlkDtDQ
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:) Keep the great work Hutch :D
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:) Keep the great work Hutch :D
Will do, baberaham!
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Yeow! Well I'm a pre skinny guy.
And I can't put on any weight even if i tried.
I eat and eat and eat. But nudda.
Ive recently started doing some gym work.
But to be honest I don't know what the hell I am doing. Hehe.
I do the pec deck for chest ( i think)
Bench press ( no idea for what)
Some leg thing where I raise my legs lifting weights.
Dumb bells
And a bar bell, by over arm grip, and raising up to my chest then back down
What more could I do? Arm wise and chest wise and leg wise. Everything in general.
#Imanoob
Jump on a novice program, but my advice and if your doing V.C.E just stick to compound lifts, you don't want to spend 3 hours in the gym. So maybe 3 days a week and if you access to the gym do
squat
bench press
barbell rows
5 by 5
and work on pull ups
And keep eating…
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Now that 2013 is over, who stuck to their goals for 2013? who has big plans for 2014? any new year resolutioners joining the gym in 2014?
Remember, EVERYBODY started somewhere
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I fell off the bandwagon a little bit before exams and lots 5 of the 6 kilos I put on through Semester 2 (mosty excess from a calorie shake).
Big goals this year. I want to lift more than Thor. What about you, abes?
To be serious, I don't really set specific goals, I just want to lift more weight than I have been motif constantly in the three main compounds.
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Sounds awesome brenden, consistency is key :)
This year I'm doing my first set of contests - We're 8 weeks into prep and there are another 8 weeks to go till the first contest, and then there are 2 more contests about 4 weeks later, so 20 weeks of dieting all up. So far, everythings going great! 8.6kg down, roughly 8-9% body fat. I'm planning on getting the bf measured properly pretty soon.
But yeah, I want to step it up in 2014. I want to hit the 65kg mark lean (im really short :P)
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So glad I found this thread :)
Went to school gym at Scotch for the last 4 months of term 2013 and was a great confidence booster+letting out stress. Will be continuing probs ~3 times a week in my yr 12 2014.
My school gym is being refurbished (finally) so I'm super excited to see the new equipment when school starts up again. Atm in the holidays, no gym. I just do a lot of swimming in preparation for APS and whatever dryland strength exercises I can do before swimming like squats/pushups/core exercises etc
What pisses me off though is I have practically the fastest metabolism ever and I eat like hell and I don't gain. Any advice? Because I need the weight in order to lift. I weigh ~51kg.
Can anyone contribute a good workout for a 3 times a week gym routine mon wed and fri that works the whole body?
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I recommend for anyone who is in year V.C.E stick to compound lifts, no need for curls and other isolation exercises. Do pull ups! I don't care how much you can lift, if you can't do a single pull ups, how much you lift then really means nothing.
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I recommend for anyone who is in year V.C.E stick to compound lifts, no need for curls and other isolation exercises. Do pull ups! I don't care how much you can lift, if you can't do a single pull ups, how much you lift then really means nothing.
I do like ~5 atm from a hanging position and then die...so thanks for the reminder lol.
Could you explain compound lifts?
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I do like ~5 atm from a hanging position and then die...so thanks for the reminder lol.
Could you explain compound lifts?
Compound lifts are lifts that use more than one joint (or work a group of muscles instead of one specific muscle).
This is opposite to isolation, which targets one muscle.
Eg: compound - squats.
Isolation: bicep curls and almost all machines.
Google Strong Lifts 5x5 DJ. What I'm doing at the moment. You don't necessarily need to put on a lot of weight to lift heavier weights. But get a weight gainer protein if you want to up the kilos.
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Compound exercises are exercises that use many different muscles at once. The 4 major ones are: Bench press, squats, deadlifts and overhead press.
Getting good form on these exercises + standard push and pull exercises (chest presses/flyes, lat pulldowns, dumbbell rows, military presses, side raises etc.) is more than enough to keep you going for about 9 months.
and bodybuilding.com has tonnes of routines for beginners, just dont get lured in by the sound of crazy and whacky exercises. simple things work well.
Also, I was very similar to you when I started 3 years ago, 55kg, 168cms, 17% body fat and I ate like a pig but never gained weight. training upped my metabolism, but the real key was to eat frequently, even if it was in smaller portions. put something in your mouth every 2.5-3 hours. Good luck!
EDIT: I'm not a fan of weight gainers, they're usually about ~25% protein and the rest is carbs and sugar. I'd rather have a standard WPC shake and eat some rice or pasta.
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Compound lifts are lifts that use more than one joint (or work a group of muscles instead of one specific muscle).
This is opposite to isolation, which targets one muscle.
Eg: compound - squats.
Isolation: bicep curls and almost all machines.
Google Strong Lifts 5x5 DJ. What I'm doing at the moment. You don't necessarily need to put on a lot of weight to lift heavier weights. But get a weight gainer protein if you want to up the kilos.
Don't want to be rude… But i wouldn't use a weight gainer or any protein shake, stick to whole foods in my opinion.
Lets break it down:
what do protein shakes do? Beginers think it builds muscle which is false, what does protein do? Builds and repairs tissues which makes sense as when you lift weights you build muscle… But can't whole foods supply the same source of protein if not better? Yes, they can. Tuna, chicken etc, lean meat will provide you with protein just as the same if not better than protein shake.
What do weight gainers do? they have a terrible protein to carb ratio, e.g serious mass per serve has 250g of carbs and 25g of protein, and that is a whopping 1250 calories or something like that, to gain weight you need to be in a caloric surplus, so all a weight gainer has is heaps of carbs, can we get carbs from whole foods? Yes we can. Foods such as rice, potatoes, fruits, bread all provide carbs and i would recommend getting brown rice, whole meal bread etc.
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But get a weight gainer protein if you want to up the kilos.
I got a 65:35 protein:carb supplement in preparation for the school year. Would that suffice and help with gain+a normal health diet?
Compound exercises are exercises that use many different muscles at once. The 4 major ones are: Bench press, squats, deadlifts and overhead press.
Getting good form on these exercises + standard push and pull exercises (chest presses/flyes, lat pulldowns, dumbbell rows, military presses, side raises etc.) is more than enough to keep you going for about 9 months.
and bodybuilding.com has tonnes of routines for beginners, just dont get lured in by the sound of crazy and whacky exercises. simple things work well.
...the real key was to eat frequently, even if it was in smaller portions. put something in your mouth every 2.5-3 hours. Good luck!
So eating frequently. That is probably my problem-I only ever eat at breakkie lunch and dinner and sometimes skip brekkie altogether because i cbf. What do you suggest eating at these smaller intervals?
My problem in the gym has also been how do I learn the correct form? I'm scared to deadlift because I'm not sure of the form and I don't want to injure myself.
I squat + I think I know how to bench (some rudimentary advice from friends last year). Could you explain the overhead press? Don't think I've done that before.
Any suggestions on the best way to get form for these main 4 exercises?
Also, I was very similar to you when I started 3 years ago, 55kg, 168cms, 17% body fat and I ate like a pig but never gained weight. training upped my metabolism, but the real key was to eat frequently, even if it was in smaller portions. put something in your mouth every 2.5-3 hours. Good luck!
Unbelievable that's my exact height...
Hopefully I can put on weight this year. It's my sole new years resolution
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Don't want to be rude… But i wouldn't use a weight gainer or any protein shake, stick to whole foods in my opinion.
My diet has always been balanced. Do you think having a shake after a gym workout would do any harm?
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So eating frequently. That is probably my problem-I only ever eat at breakkie lunch and dinner and sometimes skip brekkie altogether because i cbf. What do you suggest eating at these smaller intervals?
My problem in the gym has also been how do I learn the correct form? I'm scared to deadlift because I'm not sure of the form and I don't want to injure myself.
I squat + I think I know how to bench (some rudimentary advice from friends last year). Could you explain the overhead press? Don't think I've done that before.
Any suggestions on the best way to get form for these main 4 exercises?
Basic idea is to eat high protein, and high carb to gain weight. So you can snack on some carbs (oat bars, muesli, fruits, crackers/biscuits) and have some more serious protein + larger serves of carbs in your main meals.
Best way to get form right is YouTube, it's great! just watch lots of videos. I had a personal trainer at the beginning, and they were useful to get started, but they become very un-useful very quickly.
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I got a 65:35 protein:carb supplement in preparation for the school year. Would that suffice and help with gain+a normal health diet?
So eating frequently. That is probably my problem-I only ever eat at breakkie lunch and dinner and sometimes skip brekkie altogether because i cbf. What do you suggest eating at these smaller intervals?
My problem in the gym has also been how do I learn the correct form? I'm scared to deadlift because I'm not sure of the form and I don't want to injure myself.
I squat + I think I know how to bench (some rudimentary advice from friends last year). Could you explain the overhead press? Don't think I've done that before.
Any suggestions on the best way to get form for these main 4 exercises?
Unbelievable that's my exact height...
Hopefully I can put on weight this year. It's my sole new years resolution
If you want to gain weight you need to go on a 200 calories surplus and if thats not enough make it 300 calories over your maintenance level, thats the only way you need to add weight, i think your in year 12? So i would suggest my fitness pal but thats to time consuming as that tracks your calories. My advice, find out your calorie matainence levels, use a generic calculator on the web, say its i don't know 2300 calories for e.g eat 2500 calories…. And i would strongly advice you not to go on a 65,35 protein carb diet which leaves you with 10% of fat? No, don't do it you will tired all the time! You only need 1 pound of protein for bodyweight say your i don't know e.g 60kg you really need about 90-120g of protein and fill the rest of your macros with carbs and fats. Carbs and fats are not bad! It's a misconception your bodies #1 source of energy is carbs! So you should have at least 50% of your calories from your carbs, i would go something like 50,20,25 carbs, protein and fats, when i say eat fats i don't mean have proceeded and high in salt and sugar foods i mean more say a handful of nuts and a serve of peanut butter etc, pretty much every foods you eat is going to have a few grams of fat…
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Thanks for the input guys.
Just want to check. Is doing quite a bit of aerobic fitness (ie. swimming a lot + running) counter-productive if I am going gym 3 times a week?
My aerobic fitness is good in comparison to my strength/lifting. i do a 12.9 shuttle run and a vo2mx of around 54 (very very approximate measurement)
Will it inhibit muscle growth? Or can I continue what I'm doing.
In summer I swim (competition and training) and winter I run crosscountry (which I'll be doing ~16 km of running training total a week).
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Thanks for the input guys.
Just want to check. Is doing quite a bit of aerobic fitness (ie. swimming a lot + running) counter-productive if I am going gym 3 times a week?
My aerobic fitness is good in comparison to my strength/lifting. i do a 12.9 shuttle run and a vo2mx of around 54 (very very approximate measurement)
Will it inhibit muscle growth? Or can I continue what I'm doing.
In summer I swim (competition and training) and winter I run crosscountry (which I'll be doing ~16 km of running training total a week).
I was about to say that at this stage, it doesnt really matter, but then you said you do cross country... cross country..... is very counter-productive to muscle gain. I think you'll have to choose between muscles and cross country, but i don't think you can really do both.
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I was about to say that at this stage, it doesnt really matter, but then you said you do cross country... cross country..... is very counter-productive to muscle gain. I think you'll have to choose between muscles and cross country, but i don't think you can really do both.
hmmm...that's what was worrying me. because i didn't think gym was going to be a big issue for swimming but like with xcountry if you are bulky it's actually more difficult. I've always had a skinny build (great for xcountry) but I've wanted to gain a bit of bulk for a while now.
I guess I can start properly lifting after cross country season. What do you think?
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Yeah, you can always start after cross country. There's no rush, I didn't start till after year 12. The current mr Olympia didn't get into bodybuilding till he was 23
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hmmm...that's what was worrying me. because i didn't think gym was going to be a big issue for swimming but like with xcountry if you are bulky it's actually more difficult. I've always had a skinny build (great for xcountry) but I've wanted to gain a bit of bulk for a while now.
I guess I can start properly lifting after cross country season. What do you think?
Like abeybaby said, there is absolutely no rush :)
If you want to increase endurance then try interval training: 400m sprints at full intensity followed by two minutes of rest. This exercise regime works particularly well with rowing. Alternatively you can cut rest times between sets. For example, if you took 45 seconds rest, then you can cut it back to 30 seconds. I found this really helped me increase my endurance, and it helped me log 10km in ~45 minutes (I know that isn't too good).
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Don't want to be rude… But i wouldn't use a weight gainer or any protein shake, stick to whole foods in my opinion.
Lets break it down:
what do protein shakes do? Beginers think it builds muscle which is false, what does protein do? Builds and repairs tissues which makes sense as when you lift weights you build muscle… But can't whole foods supply the same source of protein if not better? Yes, they can. Tuna, chicken etc, lean meat will provide you with protein just as the same if not better than protein shake.
What do weight gainers do? they have a terrible protein to carb ratio, e.g serious mass per serve has 250g of carbs and 25g of protein, and that is a whopping 1250 calories or something like that, to gain weight you need to be in a caloric surplus, so all a weight gainer has is heaps of carbs, can we get carbs from whole foods? Yes we can. Foods such as rice, potatoes, fruits, bread all provide carbs and i would recommend getting brown rice, whole meal bread etc.
I don't mean to be rude, but I know what food is. A shake is a lot more efficient for me.
DJ - no harm in the shake. Well.. As Abe said, lots of sugars, so not really the healthiest, but is an easy way to