Weight training

[Bhootnike]

Does anyone train here? 
If yes what are your best lifts?!  And what are your routines? I'm really looking to cutting these holidays,  since I've been bulking for a few months now.  Become a fat shit :p anyone else trying to cut?!  If so,  please comment!  I need a good program!

I follow Stronglifts 5x5 at the moment,  really good program for strength!
My best lifts so far have been :
Squat -  110
Deadlift - 120
Overhead press : 50
Bench : 80 [ dumbell press with 30] 
Bent Over rows - 60
Misc - I do lat pulldowns using a biangular machine or whatever it is.,  - 80

[taiga]

Was hoping someone would make a thread like this

Those are very impressive lifts especially for someone in year 11.

Bench : 80
Incline : 60
Bent Rows : 100
Mech Flies : 75
Lat Pulldown : 100
Squats : 120
Deadlifts : 100 (stopped doing them, did my back in when I was a noob, will get back on it)
Bicep Curls (machine): 80lb

I need to stop using machines soon though. Do a bunch of other stuff for triceps, chest, legs, but cbf posting all of them out so I'll leave it at those.

You look like you've got a similar program as me, I do 5x6 stronglifts too (great for strength progress), but am mainly looking to cut atm anyway.

For cutting HIIT Cardio is great, I'll chuck my program on here when I get to my other computer

[dc302]

Best lifts as in...single lift?

[taiga]

Well those are at 6 reps (7th is usually failure)

I haven't really gone through and tried everything at one rep best lift though, gym is too crowded to go troll people like that haha

[Jdog]

im new to this, but why do people say to get off machines/

are free weights better?

also do you guys do any cardio, to get rid of the fat first?

[Jdog]

im thinking of going super cardio, to lose the 5 kilos i feel im over, then bulk

[taiga]

Cutting in all honesty is 70% diet 30% exercise.

The problem is that most diets that are effective for weight loss are horrendous for muscle sparing. You can easily go lose 5kgs in 2 weeks just by crashing on V8 Juice or vegetables, but firstly you'll put it back on when you return to normal diets, and a good portion of your losses will be muscle.

What I try to do is just a combination of replacing carbs with protein intake, and reduce overall calorie intake as well.
So pretty much my only carbs are milk in the morning, and maybe like an apple or something at two, and the rest of my food is tuna, chicken, cottage cheese (night), eggs etc. Obviously when you're out with mates you can't cut out carbs, so just take that into account on a week to week basis and have days where you do go over and have carbs. You might feel guilty for it, but it'll ensure your metabolism isn't shit, and you can still enjoy yourself time to time. I've managed to cut like 15 kgs since the start of the year (gained a fuckload post VCE just mucking around for weeks on end) doing this and interval cardio. If I was more strict on diet I'd have lost a heap more.

Or you can try what Dan (enwiabe) is doing, which is having pretty much 0 carbs (I personally recommend a fibre supplement if you're going to do this otherwise you'll do nasty things in the toilet), high fat high protein intake, which puts your body into ketosis and burns fat like crazy. Downsides are it's expensive, and you will crave things like bread so much haha. It's actually worked really well for him.

For the Cardio Part, Interval training is the best I reckon, keeps your metabolism up for the rest of the day (do in the mroning as abd said), is very muscle sparing in nature, and it saves a lot of time as opposed to steady state cardio.

Weights training is also good for losing calories too, all those compound lifts get your metabolism firing, and any muscular gain you get will result to increased rest calorie burn. I'd recommend anyone starting out to try lose weight to spend a few weeks on weights with less cardio just so you get your lifts and muscle up (happens ridiculously quickly when you're starting for the first time). That will mean that you burn a heap more at rest and general fat loss will be easier.


@abd, you bb.com don't you?

[jane1234]

This may be odd joining in this convo 'coz I'm a girl...

But throughout this year I went to the gym regularly (to tone up, not bulk ) and it was going pretty good, but now that summer is here I don't have easy access to a gym anymore.

So how do you maintain? I run like 3-4 times a week but I fear that my now-toned arms will turn to flab because I don't do the weights anymore... I don't want to gain more muscle, just don't want to lose the definition. How do you maintain whatever muscle you've gained without access to weights/machines?

Haha wow that does sound weird coming from me - I'm not a freaky body-builder chick I swear...

[Hutchoo]

This may be odd joining in this convo 'coz I'm a girl...

But throughout this year I went to the gym regularly (to tone up, not bulk ) and it was going pretty good, but now that summer is here I don't have easy access to a gym anymore.

So how do you maintain? I run like 3-4 times a week but I fear that my now-toned arms will turn to flab because I don't do the weights anymore... I don't want to gain more muscle, just don't want to lose the definition. How do you maintain whatever muscle you've gained without access to weights/machines?

Haha wow that does sound weird coming from me - I'm not a freaky body-builder chick I swear...

Wattup 1/cos(c).
Well, first of all, gaining muscle is actually quite good in general, it increases metabolic process/makes your muscles more defined etcetc. So don't be afraid of gaining a little bit of muscle.

Uhm, as for your question.. Everyone actually has 'weights'. Get two 2L milk cartons, fill them up with water.. and bam, that's like 2kg of weight right there! Ghetto it up!

[taiga]

Muscle doesn't just turn to fat, that's a myth haha. It's more just losing muscle due to lack of weights and gaining fat due to bad eating.

For triceps centred pushups should help you maintain (like normal pushups but arms centred together rather than spread apart.

aand for biceps just like two 5lb dumbells (very cheap), or what I use at home are 7.5 kg rice bags (can fit two on each hand) If you are able to do pull ups, then you can do that at a local park and that will work your biceps as well.


There's quite a few things you can do to maintain muscle at home/at a park, especially if you haven't been doing heavy weights. Pushups, squats, lunges, dips, situps (can hold heavy things whilst doing them too) all come to mind as well.

[Bhootnike]

Was hoping someone would make a thread like this

Those are very impressive lifts especially for someone in year 11.

Thanks haha,  wish I had more on the bench tho,  a lot of my friends can do 100 +,  but at the same time there lower body and back are weak!

You look like you've got a similar program as me, I do 5x6 stronglifts too (great for strength progress), but am mainly looking to cut atm anyway.

For cutting HIIT Cardio is great, I'll chuck my program on here when I get to my other computer

Yay   I'm not alone! 
Forgot to mention cardio : I do 20 - 30 minutes 7km fast walking with bursts of 8 + 9km/h to get the intervals,  and the step machine for 20 minutes, 

I should do burpees too! 

Best lifts as in...single lift?

Not for me,  I do those for 5 sets 5 reps,  however by the 5th set 3rd rep im full of lactic acid haha :p

im new to this, but why do people say to get off machines/

are free weights better?

also do you guys do any cardio, to get rid of the fat first?

" You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but notfor your mainlifts.Stay awayfrom machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
 Efficient. Free weights force you to controland balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds ds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym. "

And no doing just cardio is bad.  You lose muscle in the process so weight training is necessary in conjunction with cardio.

Thank you for the prompt replies all!

My diet is clean now,  salads protein and minimum carbs.
0 carbs is difficult for me since food in my house is mainly wheat and rice,  so i keep them low,  no carbs after lunch. 

Good luck with your goals too!

[taiga]

How many of your mates are doing 100kg benches in year 11? o_0 doesn't sound right haha
Quite a few of mine bench in the 120-150 zone, but they've been lifting since like year 10 whereas I only really started with weights this year.


How long ago did you start? I only began with non machine weights recently. What I've found is that a lot of your lift when you start out has to do with your body just getting used to movements. I went from doing 25lb on a machine for flies to 55 in like 3 weeks, wheras since then it has slowed down a heap.

[Hutchoo]

Lol, 100+ for year 11 is quite a freakin' good effort.. Especially traditional benching (non-machine). You guys must be tanked.

[taiga]

btw if you're born 1993 or later and don't currently have a gym membership

http://www.fitnessfirst.com.au/community/ffit/holidays

[Hutchoo]

btw if you're born 1993 or later and don't currently have a gym membership

http://www.fitnessfirst.com.au/community/ffit/holidays

Sweet! Ty