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-- The Pumping Iron Thread
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I once saw him eat the sound guy at Pacha

nice thread, how do you measure BF%?

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Originally posted by Bassi77 nice thread, how do you measure BF%?

To measure BF% accurately you need a caliper like this.

yeah i work out. 8wonders goes to my gymn

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Originally posted by _EuG_ Did anyone do any HIT workouts or any Total Body Training Routines. Im looking at starting that out as some advocates say that it is alot more effective then split routines. Something like mon/ full body wed/ full body fri/ full body Anyone have any experiance with this type of training routine?

Yes I have done a full body workout. I switch between full body (hypertrophy - hst) and a split routine every couple of months. You can learn more about HST @ Hypertrophy - Specific Training

I have had really great results with this routine. Basically it is split up into 8 weeks. First two weeks you would be doing 1 set x 15 reps of each exercise. Week three and four you would be doing 2 sets x 10 reps of each exercise. Week five and six would be 3 sets x 5 reps. Week seven and eight are a repeate of five and six.

After you are done the 8 weeks, you take a break for about 10-14 days and not go to the gym at all. This is every important!

Aftewards you come back and start it all over again but now with slightly heavier weights. That is the most important thing for building strength and muscle. Always try to progress in terms of increasing the weight. Be it 2 lbs a week or 5lbs a week for the larger muscle groups. If you do not push yourself, you will not see results!

Another very important aspect is nutrition! A lot of people neglect this part. They think they will see results with poor nutrition, or they rely on supplements alone. When you wake up, have a nice big breakfast! Do not just have a cup of coffee with toast Wake up 20min early and have some oatmeal, eggs, and some fruit. Stick with the complex carbohydrates and stay away from the simple ones because they will not last you the morning till lunch. Complex carbohydrates will take longer for the body to absorb and you will not feel hungry as fast. As was mentioned by someone earlier, try to split up your meals. Have 6 meals a day instead of 3 bigger ones.

For the people who are trying to lose weight, you actually do not need to go to the gym to lose that weight! It is all about eating right. Start eating healthy and the fat will start disappearing. Add regular cardio and you will get there. As long as you are using more calories than you are consuming, you will lose weight and vice versa for gaining weight.

DRINK LOTS OF WATER!!! You should be drinking about 13ml of water for each lb of bodyweight. So a 150lb person would be drinking about 2000ml a day or 8 glasses.

I am sure this is a repeat for many of you but for some it may not be

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Originally posted by Vivid Boy yeah i work out. 8wonders goes to my gymn

Nice, you work out at Monster?

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Originally posted by Speedy2k For the people who are trying to lose weight, you actually do not need to go to the gym to lose that weight! It is all about eating right. Start eating healthy and the fat will start disappearing. Add regular cardio and you will get there. As long as you are using more calories than you are consuming, you will lose weight and vice versa for gaining weight.

Yes, but dieting often leads to plateau, particularly when you don't have much weight to lose.

At this point, I need to go to the gym to drop my last 10 lbs. Various dieting techniques don't have much effect on me at this point - it's diet + exercise that works.

If you have a lot of weight to lose, changing your eating habits can lead to noticeable weight loss, but ultimately, everyone should be striving for a balance of exercise and good diet regardless of how much they have to lose.

Ahh... I love this thread. I could spend the day here chatting about fitness and nutrition, but I will limit myself.


I AM OBSESSED. It has turn into a lifestyle for me rather than a phase. It is something I am driven to do and I never have to push myself to hit the gym. I am completely addicted.

Hmm... my routine... I am on a 5 day split weight training routine. I am currently trying to put on a little more muscle, so my reps are a little lower (between 10-15). Once I try to lean out, they will go up to 20-25 reps.

Monday-Legs (freaking love training legs til I fall over)
Tuesday-Chest
Wednesday-Back
Thursday-Arms
Friday-Shoulders

I like to take my weekends off to rest.

It's important to try to not spend more than 1 hr in the gym at a time. I've done this before and you are over training and depleting your food stores... not good!

I do my cardio in the morning... I find that works best for me... long duration at low intensity. And my weights are in the evening.

I only have 2 more things to add...

Nutrition is 80% of ANY fat loss plan!

AND

WATER, WATER, WATER

simple way to lose weight? stay active, be less sendentary. If you're in front of tv or computer a lot, try to supplement that with lots of walking, movement, etc.

Eat lots of healthy snacks like nuts, fruits, water, power bars. Try to rid your fridge & cupboards of any junk food. Cardio is good but I can't say enough about resistance training in terms of how effectively it burns fat.

Also, try to eat breakfast so you avoid binging and try not to eat too much late at night. Wake up an extra 10-15 mins if it means having a decently healthy breakfast; you save money too. Also, you will binge less if you snack on healthy foods all day.. guaranteed.

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Originally posted by Killah Monkey I do my cardio in the morning... I find that works best for me... long duration at low intensity. And my weights are in the evening.

Definitely something I'm going to try once next week - I can't swing it on days I have to go into the office though.

In my old apartment at my old job where my commute was less, I would do weights and cardio in the morning (just over an hour I suppose) and the pounds flew off.

If I have to hit the gym twice in one day, I prefer doing weights first because otherwise my clothes are drenched for my second workout - yuck!

I try and change my work out every 3-4 months, alternate days, and exercises. Depends on the goals for that quarter I guess, sometimes its plateau busting, others lagging body parts, pre-exhaust, double splits, etc. I'm usually in the gym every day, days off, still manage to get in to do a little cardio. My biggest problem is staying away to be honest.

Generally I do my cardio in the morning, and formal weight training after work.

right now floating around 210-215, at 5'8, going to get my weight up another 5-10 pounds before dropping for summer beach season

As for Circuit Training, or Total Body, I think they are fantastic at shredding up, and using for say an alternate day instead of a normal cardio session.

Chris,.

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Originally posted by Skipper If I have to hit the gym twice in one day, I prefer doing weights first because otherwise my clothes are drenched for my second workout - yuck!

I used to carry 2 sets of gym clothes in my bag and then my work clothes... so not to have to re-wear the sweaty ones... blah!

But I ended up getting a second membership to a gym right beside my place, so I do cardio at 5 am, home by 6:20 for a shower, homemade breakfast and the run of my apartment. It is sooo much better than getting ready at the gym.

I love working out but unfortunately it's not really my number 1 priority now, since work, school and social life are sort of getting in the way. I do manage to go at least twice a week though, sometimes 3 or 4 depending on my work schedule. My routine looks a little like this:

Mondays: Chest, Triceps
Wednesdays: Back, Biceps

After that, it depends on when I'm working and so on. If I have Thursday off but not Friday, then I'll do Legs and/or Shoulders on that day. I work out around my work schedule basically. Recently I took a 2-week break cause I had a lot of school assignments to do so now I'm back to the "warm up" phase of working out, which I hate cause I can't do the weight amounts that I'd like to.

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Originally posted by Killah Monkey I used to carry 2 sets of gym clothes in my bag and then my work clothes... so not to have to re-wear the sweaty ones... blah! But I ended up getting a second membership to a gym right beside my place, so I do cardio at 5 am, home by 6:20 for a shower, homemade breakfast and the run of my apartment. It is sooo much better than getting ready at the gym.

LOL! Addicted much?

I try to work out once or twice every 3 to 4 months.

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Originally posted by Killah Monkey I used to carry 2 sets of gym clothes in my bag and then my work clothes... so not to have to re-wear the sweaty ones... blah! But I ended up getting a second membership to a gym right beside my place, so I do cardio at 5 am, home by 6:20 for a shower, homemade breakfast and the run of my apartment. It is sooo much better than getting ready at the gym.

its a total pain, but shower at the gym, bring all my gym stuff, food during the day, all in my bag, total pain the ass to cart back and forth every day, but have to. No way I could walk home from the gym all stinky, etc, from my after work- workout, yack.

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Originally posted by Killah Monkey It is sooo much better than getting ready at the gym.

Agreed. Getting ready at the gym sucks

I try to work out 4-5 times a week, and i do approx 30min of cardio every time. I seperate my workouts in the following muscle groups:

legs + triceps
shoulders + biceps + abs
chest
back + abs

if I do a 5th workout, its either just cardio or i'm doing a muscle group i may have missed.

I do this in conjunction with a well balanced diet. Low in fat, high in fibre and protein, and I eat small portions every 2-3 hours. And I only drink water.

Its a pretty good regimin for me, but the diet is by far the most difficult part.

Its awesome to see people not just going out and partying but living a balanced life

Oh Killah Monkey... I am also addicted! I will put aside pretty much anything else and will never miss my workout. Unless I have absolutely no choice. I read that you do 10-15 reps to put on muscle. That is actually a rep count for fat loss. To build muscle mass you need to be in the 4-8 rep range.

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Originally posted by Speedy2k I read that you do 10-15 reps to put on muscle. That is actually a rep count for fat loss. To build muscle mass you need to be in the 4-8 rep range.

uh oh

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Originally posted by Speedy2k Its awesome to see people not just going out and partying but living a balanced life Oh Killah Monkey... I am also addicted! I will put aside pretty much anything else and will never miss my workout. Unless I have absolutely no choice. I read that you do 10-15 reps to put on muscle. That is actually a rep count for fat loss. To build muscle mass you need to be in the 4-8 rep range.

Different things work for different people.

For myself, I can squat, lift, bench a significant amount of weight for a female. In order to work in the lower rep range, I need a spot, which I do not always have. I am yet to find a consistent workout partner that is at my level of training

Secondly, I am working at building my tendons and ligaments to handle the heavier weight. So I lift heavy, I get to 6 and I can ALWAYS will myself to get to 12-15. Hence the range.

If I squeeze the snot out of each muscle each time I train, I am going to gain regardless.

I am taking this week off from weight training to recover fully and start fresh. I have not done this in a very, very long time... IT IS SOOOO HARD !!

I do 350 PC clamps per day.

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Originally posted by DigiNut I do 350 PC clamps per day.

LOL. Best workout possible.

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Originally posted by FunkyCrew pics or stfu

hahahahahahahahaha....aahhhhh!

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Originally posted by Killah Monkey I am taking this week off from weight training to recover fully and start fresh. I have not done this in a very, very long time... IT IS SOOOO HARD !!

very tough to do, but great for your mental and physical state to recharge, refocus, and simply rest, and heal. Most of us who train on a regular basis are usually in a constant state of overtraining, its hard not do. To take an extended break will do you some good.

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