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-- The Pumping Iron Thread
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wow, i just read all the posts i missed out on earlier and there is alot of stuff i'd like to try to address, so much so that i have lost track of it all.

its really overwhelming. heh.

um, ok the best analogy i can use to help anyone with thier training and what type of routine they should be following is as follows. your body is like a house. its really that simple. every house has a strong foundation. building a strong foundation for your body involves using primarily compound movements. don't worry about all the various exercises, variations and such that you read- about stick to the basics.

once you have built a foundation for your house, you then proceed to the finishing work just like your body- once you have reached a specific point in building your body, then start to refine it using different exercises, different rep schemes, different exercises. this can take years to achieve it took me 8 years of heavy, compound movements until i reached a point where i considered that i might begin to refine what i then had. i would not look the way i do today had i not done this.

any house is only as strong as the quality of the material you build with. if you use poor quality material, your house will show it. same thing with your body, except the material your building your body with is your nutrition. want a good body- eat good food. want a shit body, than eat the same way your body will always be a result of the effort you put into it in all aspects of what you do. thats what makes working out such a reward- someone cant go to the store and buy a good body, you have to sacrifice for it and with that comes from disciplene and hard work. the end result is something that no one can take from you, copy from you or steal from you. its the one thing in life you truely own and makes you a true individual.

routines- can anyone on here tell me why you need to work a body part out more than once a week? why you need 3-4 movements in a 6-12 rep range? why you need 8-12 sets per body part? do you need to do these guidelines?

everyone treats this sport and lifestyle as a rocket science (the only exception to this is pre-contest, especially the last week, more particualrly the last 3 days- this is a science in itself). they end up complicating it so much more than is necessary. it doesnt have to be complicated. it doesnt have to be difficult. alot of people think the more compliated the routine, or more difficult the workout, or the more demading it all is the better your results will be. this is such a huge fallacy. keep it simple. use the K.I.S.S acronym and live by it. you look at the guys in magasines, or the big guys in the guy and think, wow, they must have great routines. it isnt the routine. it isnt the exercises. it isnt the set/ rep schemes. its all in the nutrition. in the consistancy of taking in every meal your supposed to for years on end. the rest needed to re-couperate. as long as you are stimulating a muscle group and causing that cell to tear down, and rebuild you will grow. as long as you constanly tax that cell with progressive weight it will grow. the only ceaveat to this is one's genetic set- point, where your body will stop growing, no matter how good your nutritional intake or how good your disciplene.

i can offer this up as proof to anyone who will tell me that a certain type of routine is important. we'll need two volunteers though. i will train one person using only, at the most 5-6 movements for thier whole body. someone else who believes in the power of the routine can train his person to his liking. we'll do it over a period of say 3 months. at the end of it all, my trainee will be bigger, stronger and leaner. why? steriods (ha! figured that'd wake you all up!), no seriously, its all in the power of nutrition thats where all true results come from, routines- not so much.

the only time i will say that a routine becomes important is to a competitive bodybuilder- thats when knowing your body and what works for it is the difference between standing at the back of the stage when thier giving out trophies, and getting one. but for the average trainer- you WILL make gains using the simplest of routines, but people dont want to believe this. it cant be this easy. there has to be more to it. sorry, there isnt.

im sorry if this takes the fun out of all this, but i just wanted to speak the rtuth. thruth is, if finding a routine that is varied and different is going to be more to your liking, then do it for that reason. if its going to get your ass in the gym, then do it for that reason. if its going to make you enjoy your workouts more, then do it for that reason. but if you think there is a magic routine, or that one routine will offer up better results than the next one, then save yourself alot of misspent time and frustration, and take my advise- K.I.S.S.

BFU

quote:

Originally posted by bigfatandugly wow, i just read all the posts i missed out on earlier and there is alot of stuff i'd like to try to address, so much so that i have lost track of it all. its really overwhelming. heh. um, ok the best analogy i can use to help anyone with thier training and what type of routine they should be following is as follows. your body is like a house. its really that simple. every house has a strong foundation. building a strong foundation for your body involves using primarily compound movements. don't worry about all the various exercises, variations and such that you read- about stick to the basics. once you have built a foundation for your house, you then proceed to the finishing work just like your body- once you have reached a specific point in building your body, then start to refine it using different exercises, different rep schemes, different exercises. this can take years to achieve it took me 8 years of heavy, compound movements until i reached a point where i considered that i might begin to refine what i then had. i would not look the way i do today had i not done this. any house is only as strong as the quality of the material you build with. if you use poor quality material, your house will show it. same thing with your body, except the material your building your body with is your nutrition. want a good body- eat good food. want a shit body, than eat the same way your body will always be a result of the effort you put into it in all aspects of what you do. thats what makes working out such a reward- someone cant go to the store and buy a good body, you have to sacrifice for it and with that comes from disciplene and hard work. the end result is something that no one can take from you, copy from you or steal from you. its the one thing in life you truely own and makes you a true individual. routines- can anyone on here tell me why you need to work a body part out more than once a week? why you need 3-4 movements in a 6-12 rep range? why you need 8-12 sets per body part? do you need to do these guidelines? everyone treats this sport and lifestyle as a rocket science (the only exception to this is pre-contest, especially the last week, more particualrly the last 3 days- this is a science in itself). they end up complicating it so much more than is necessary. it doesnt have to be complicated. it doesnt have to be difficult. alot of people think the more compliated the routine, or more difficult the workout, or the more demading it all is the better your results will be. this is such a huge fallacy. keep it simple. use the K.I.S.S acronym and live by it. you look at the guys in magasines, or the big guys in the guy and think, wow, they must have great routines. it isnt the routine. it isnt the exercises. it isnt the set/ rep schemes. its all in the nutrition. in the consistancy of taking in every meal your supposed to for years on end. the rest needed to re-couperate. as long as you are stimulating a muscle group and causing that cell to tear down, and rebuild you will grow. as long as you constanly tax that cell with progressive weight it will grow. the only ceaveat to this is one's genetic set- point, where your body will stop growing, no matter how good your nutritional intake or how good your disciplene. i can offer this up as proof to anyone who will tell me that a certain type of routine is important. we'll need two volunteers though. i will train one person using only, at the most 5-6 movements for thier whole body. someone else who believes in the power of the routine can train his person to his liking. we'll do it over a period of say 3 months. at the end of it all, my trainee will be bigger, stronger and leaner. why? steriods (ha! figured that'd wake you all up!), no seriously, its all in the power of nutrition thats where all true results come from, routines- not so much. the only time i will say that a routine becomes important is to a competitive bodybuilder- thats when knowing your body and what works for it is the difference between standing at the back of the stage when thier giving out trophies, and getting one. but for the average trainer- you WILL make gains using the simplest of routines, but people dont want to believe this. it cant be this easy. there has to be more to it. sorry, there isnt. im sorry if this takes the fun out of all this, but i just wanted to speak the rtuth. thruth is, if finding a routine that is varied and different is going to be more to your liking, then do it for that reason. if its going to get your ass in the gym, then do it for that reason. if its going to make you enjoy your workouts more, then do it for that reason. but if you think there is a magic routine, or that one routine will offer up better results than the next one, then save yourself alot of misspent time and frustration, and take my advise- K.I.S.S. BFU

Long term goals are key.

I have a question about partying and working out. Oviously partying should be done in moderation and all that. But if one does decide to go to a club and dance till 8 am and indulge, how damaging is it to your training progress and your muscle???

quote:

Originally posted by infinity HiGH What kind of exercises do you guys do for the back? it seems like everything I do, I can never get that burning feeling. My biceps get a better workout than my back does.

hi infinity...

it isnt so much the exercises that your doing for your back that aren't working, its just that you may not be doing them correctly. most exercises work, its just you have to find the key to unlocking how they hit the muscle your trying to target.

your feeling your biceps more as they are what is called your weak link muscle. your bcak is capable at this point of handling more weight than your bicep is used to, thus the tire and burn out more quickly than your back will.

not much you can do here to avoid this until your arms become used to the weight, but there are tricks you can use to target your back more.

first, dont grab onot the bar with your hands- try to picture your hands simply as 'hooks'. all those hooks do is attach your hands to the bar and allow you to move the weight you wish to move using your back. when you pull the weight, dont pull with your arms, your arms are simply attached to the hooks that now hold the bar. use your back to move the weight. see?

now that you have the weight in motion, it is important to finish the rep. at the end of the rep, pretend in the middle of your back is an orange, and your trying to squeeze that orange using your shoulder blades.

the it is important to mentally attach yourself to the muscle your trying to work in order for the movement to reach its utmost efficacy. if you dont feel the muscle working, then chances are your not working it.

hope this helps.


BFU

Another factor that hasn't been touched on is variety of your workouts. Now I agree with the use of compound movements as the base of any good workout, but the human body is an extremely adaptive organism that wants to stay in a constant state of homeostasis, so if you change things up every 3-4 weeks your body will be forced to adapt (i.e. grow or become better conditioned). Using the same compound movements over a prolonged duration will result in a plateau.

So keep it simple, but don't keep it stagnant.

quote:

Originally posted by _EuG_ Long term goals are key. I have a question about partying and working out. Oviously partying should be done in moderation and all that. But if one does decide to go to a club and dance till 8 am and indulge, how damaging is it to your training progress and your muscle???

heh.. isnt that the million dollar question...

well, i dont think anyone can give a definitve answer for this, and if they could it may look something like this- simply put, its catabolic and detrimental to your training- your not eating (more to the point, who has an appetite?), your placing alot of stress on your cardiovascular system at times, and your heart rate is thru the roof. all of these things combined will undoubtedly cause you to enter into a catabolic state. they have to.

now, the question becomes less physiological than about lifestyle. do you have asperations of stepping on a competitve stage one day? do you train all week to lock yourself in the house and eat oats and chicken breast and grow muscle?

there is so much more to life outside of training. dont miss out on the experiences/ things you enjoy doing cause you are afraid of losing an ounce or two of muscle (if even that much- most weight loss folowing partying is a result of glycogen depletion and water loss). there is so much more to life than 'the gym' the gym should enrich your life, not rule it- and this is coming form someone who competes. now, if your doing this weekend after weekend, then you can expect to lose a significant amount of lean tissue.

if anything EuG, tell yourself its 10 hours of cardio and that its a good fat burning exercise. find the positive inside the negative in everything you do.

hope this helps.


BFU

quote:

Originally posted by bigfatandugly heh.. isnt that the million dollar question... well, i dont think anyone can give a definitve answer for this, and if they could it may look something like this- simply put, its catabolic and detrimental to your training- your not eating (more to the point, who has an appetite?), your placing alot of stress on your cardiovascular system at times, and your heart rate is thru the roof. all of these things combined will undoubtedly cause you to enter into a catabolic state. they have to. now, the question becomes less physiological than about lifestyle. do you have asperations of stepping on a competitve stage one day? do you train all week to lock yourself in the house and eat oats and chicken breast and grow muscle? there is so much more to life outside of training. dont miss out on the experiences/ things you enjoy doing cause you are afraid of losing an ounce or two of muscle (if even that much- most weight loss folowing partying is a result of glycogen depletion and water loss). there is so much more to life than 'the gym' the gym should enrich your life, not rule it- and this is coming form someone who competes. now, if your doing this weekend after weekend, then you can expect to lose a significant amount of lean tissue. if anything EuG, tell yourself its 10 hours of cardio and that its a good fat burning exercise. find the positive inside the negative in everything you do. hope this helps. BFU

Say an event is on saturday, is it best to resume traning on monday or to give your body some time to fully recover from the stress.

quote:

Originally posted by bigfatandugly

How can I lose fat most efficiently? I have like 40lbs to lose, thanks to my inactivity and laziness in the last year

quote:

Originally posted by _EuG_ Say an event is on saturday, is it best to resume traning on monday or to give your body some time to fully recover from the stress.

well, listen to your body- are you still tired, or do you feel well rested?

your body is a remarkable mechanism- it will let you know what it needs and when it needs it. hunger, thirst, etc.

unfortunately, no one listens to it when it comes to training. they just follow blindly along doing what they're 'supposed' to be doing. if more people listened to what they're body tells them in terms of what it needs regarding training, and rest and less on what they're supposed to be doing, they'd be surprised at the gains they'd make.

BFU

quote:

Originally posted by Cro_Addict How can I lose fat most efficiently? I have like 40lbs to lose, thanks to my inactivity and laziness in the last year

cro_addict- take a look thru this thread- there is a huge compilation of good information in here that will help you find your way to losing the weight you need.

take it and apply it. everything is in here, from the amount of calories you need to take in each day to lose weight, to the types of macronutrients to use for weight loss, and alot of good advise on cardio.

i know for a fact just from the information in this thread one could put together a good, solid diet and routine that would help them reach thier fat loss goals- it is that comprehensive, and props to all those who have made it this good and valuable a source of information.

take a little time and research it. any questions that you have that requires a more detailed answer than what you'll find in here, post it up.


BFU

How is everyones training coming along ???? who is ready for the January rush of New Year's resolutioners


If anyone is doing any interesting or unique training routines, feel free to share your ideas.

quote:

Originally posted by _EuG_ How is everyones training coming along ???? who is ready for the January rush of New Year's resolutioners If anyone is doing any interesting or unique training routines, feel free to share your ideas.

I got this new routine called "sitting on my ass"

quote:

Originally posted by infinity HiGH I got this new routine called "sitting on my ass"

Whoa, you're on it too!?

It's working wonders for my spare tire.

quote:

Originally posted by _EuG_ How is everyones training coming along ???? who is ready for the January rush of New Year's resolutioners If anyone is doing any interesting or unique training routines, feel free to share your ideas.

I'm doing rather well...over the last year, I've gone from a not-so-toned ~175-180 lbs. down to 165 lbs. and shaved 1.5 inches off the waist.

now I'm looking to pack on some muscle this coming year and get back up to 175-180 (just in a different configuration than before, LOL!)

nothing unusual at all...solid diet, 3-4 workouts/week and not much drinking/partying, lol.

I hate January...the gym is extra busy for a month until the slackers screw off :P

Yeah, I've been working out...

quote:

Originally posted by _EuG_ If anyone is doing any interesting or unique training routines, feel free to share your ideas.

I've been doing something called Doggcrapp training for the last 8 weeks. Its not a joke...thats what its called. Regardless of the name I'm the strongest I've ever been and the leanest I've ever been at my current weight. Its pretty much a variation of HIT but a lot more intense. If you wanna look into it check out www.intensemuscle.com

Its not for everyone though and I believe that its only recommended for the more experienced lifter.

quote:

Originally posted by MarkT nothing unusual at all...solid diet, 3-4 workouts/week

Same here. I stick to my usual routine that i've been doing for years now, works great for me and keeps me in good shape; When i run, i usually do a 5k about 3 times a week, do yoga (flexibility and tone)in the evenings and some basic strenght training about 4 times a week

Ok seriously though I've been slacking off a little bit the past few months. I changed my gyms in October and ever since I joined that new gym I slowly stopped going. Last time was 2 weeks ago.

I just don't like that gym. The people there are annoying. The equipment is garbage. And they don't have a steam room. I thought I could live without the steam room but a month into the membership I had no urge to go to there. My biggest regret was signing up for the 1 year deal.

I have recently been doing the HST training routine that Speedy2K suggested in the begging of the thread. Its an excellent total body work out program that helped me go up in strength in my compound lifts and also get more lean.

Here is a link to the routine

HST Training

Diet is solid as always, lately I have been trying to eat 3 (Carb, Protein, Vegetables) meals and 3 (Protein, Fats, Vegetables) meals a day. This ratio allows you to put on muscle mass while remaining lean.

For the New Year i will switch to a regular 4 day split and perform 3 strength weeks followed by 3 mass weeks. Basically the strength weeks will be low reps x heavy weight and the muscle weeks will be moderate reps x heavy - moderate weight.

I will also try to add some low intensity cardio once or twice a week on my off days.

quote:

Originally posted by infinity HiGH Ok seriously though I've been slacking off a little bit the past few months. I changed my gyms in October and ever since I joined that new gym I slowly stopped going. Last time was 2 weeks ago. I just don't like that gym. The people there are annoying. The equipment is garbage. And they don't have a steam room. I thought I could live without the steam room but a month into the membership I had no urge to go to there. My biggest regret was signing up for the 1 year deal.

I had to terminate a gym membership in June since I was moving back to Ontario. All I had to do was give them a copy of my flight itinerary. Maybe you can buy a greyhound ticket and then return it after you've made a copy. I guess that'll depend on your gym's policy.

this month has been bad for me...

i took a week off to de-load, then never really got back into it... for now i am just doing my squat and deadlift days...

my gym is cloosed to much durign the holidays so i am on a maintenance thing now..

i train for functional strength as i play a lot of sports. Most of my workouts are powerlifting based with the goal of increasing the big 3.


As soon as my gyms hours will be normal I'll be running bill starr 5x5

Tues
Squat
Bench
Pendlay Rows

Thurs
Light Squats/Front Squat (If I feel my squat form is retarded I will do regular light back squats thsi day to work out kinks)
SOHP
Deadlifts/Power cleans - I am at the stage where I can not deadlift every week anymore cuz it fries my cns, as a result i'll be alternating between deads and powercleans week by week

S
Squat
Bench
Pendley Row

When I need to work on my conditioning - I'll throw in GPP (sled drags, car pushes, sledgehammer against tire ) after the thurs workout.

i would usually run this on MWF... but my party day is usually sat... so its better for me if I have monday off

Once I complete this phase of bill starr... i will most likely switch to a westside barbell program that incorporates conjugate periodization.


if guys have any questions about functional strength training etc, feel free to message me

quote:

Originally posted by bigfatandugly the only ceaveat to this is one's genetic set- point, where your body will stop growing, no matter how good your nutritional intake or how good your disciplene.

nothing a little sustanon and some deca can't solve

quote:

Originally posted by afterhrsgurl Same here. I stick to my usual routine that i've been doing for years now, works great for me and keeps me in good shape; When i run, i usually do a 5k about 3 times a week, do yoga (flexibility and tone)in the evenings and some basic strenght training about 4 times a week

I've been wanting to try yoga or pilates for a while...but strictly for the flexibility and fitness angle. I'm afraid of the cultish mentality that some people develop in those disciplines where yoga becomes their entire life, lol.

I re-read the thread, great posts by bigfatandugly or whatever your name is.

Someone mentioned stationary bike earlier.. I do heavy weights three days a week, run the stairs at my work after every workout (fifth floor to the 11th), and on my off days, I listen to edm and ride my new mountain bike trainer for 15-30 mins, been doing the bike thing for a few weeks now due to the weather. Gotta look good for Resolution and Sasha and Digweed

Oh my god I'm out of shape! I just worked out for the first time in 4 months and couldn't even get through my whole routine. :S

quote:

Originally posted by jennypie Oh my god I'm out of shape! I just worked out for the first time in 4 months and couldn't even get through my whole routine. :S

4 months no sex? whats wrong wit you

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