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Workout Thread III (pg. 126)
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| echosystm |
| quote: | Originally posted by venomX
extra "pump" that they give your muscles enhances the blood flow through them and as a consequences they enhance nutrient delivery. |
theres almost absolutely zero decent scientific evidence to support this argument, but it is very easy to listen to supplement companies and their wild pseudo-scientific claims... :D
another one is glutamine. more pseudo-scientific crap. no doubt it does work to some degree, but the truth is the ammounts of glutamine you would have to take to obtain a noticeable difference is only within the realm of millionaires. glutamine in those quantities would probably be like taking a hammer to your kidneys anyway.
| quote: | Originally posted by chi6me8ra
it sounds so easy to say "be lean" but if it was that easy wouldn't more women be lean. |
people are lazy and don't want to push themselves.
| quote: | Originally posted by chi6me8ra
everyone has a different body shape and i know people who don't appear as if they were ever meant to be slim. |
lol the body shape excuse. priceless!
please don't do it. come on you're smarter than that!
"I'M NOT FAT I'M BIG BONED" :P
| quote: | Originally posted by chi6me8ra
i understand (sort of) where you are coming from but losing weight is not so easy it's a joke. |
tell me that after you go from 97kgs to 68 in just over 3 months, ending up at 12% bodyfat, then putting on ~10kgs of muscle in 18 months. ;)
also, your routine isn't very good tbh. it looks like the routine of someone just going to satisfy their conscience and not actually putting in 110%. youre doing way too much to be doing it properly. 50 mins bike/treadmill? my guess is thats 50 minutes of low as hell intensity, or there is no way you would be able to do weights afterwards. do weights 2 days a week, cardio 3 days a week all on separate days. do your weights to FAILURE. do HIIT cardio - if you can last longer than 20 minutes without passing out, you're not going hard enough. if you don't push the boundary, it wont move.
pilates does very little if anything at all to your BF% or muscle mass...
all its good for is flexibility and posture. which is not what people who are trying to lose weight need - contrary to what womens magazines and most (dumbass) personal trainers i've met say. i guess i didn't make it clear what angle i was comming from :D
now i probably sound like the biggest f*ckhead in the history of the internet. i probably am, but this is something i'm very passionate about - the ammount of bull information out there sprouting out of the anuses of "professionals". i started training my sister this week. for a girl who has been into fitness her entire life, the ignorance amazed me.
don't listen to other people, especially not magazines or supplement companies. hell don't even listen to me. listen to proven science or people you know have done it.
i'm just saying this all because i love all of you <3 |
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| Nrg2Nfinit |
| you forgot to add, listen to me :D |
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| eRRaTiK |
woah, some good info there orbax + echo!
| quote: | Originally posted by Orbax
For workouts its pretty much 2 main ones with a floater:
Chest back:
Incline barbell
close grip pullups
incline dumbell flys
Smith Machine shoulder shrugs
Flat dumbell flys
close grip pullups
Legs:
Free squats
Hamstring curls
leg extensions
seated calf extensions
hamstring curls
Floater day:
this day alternates between biceps/triceps and shoulders.
Sometimes I do two floater days. |
How many sets of each would you recommend when starting out? For each set do you do them till failure or close to failure?
| quote: | leg extensions
seated calf extensions
hamstring curls |
are there alternative exercises I can do if my gym doesn't have equipment for me to do these?
| quote: | Originally posted by echosystm
bulking? 40/40/20 protein/carbs/fats, 1g+ protein per lb of bodyweight - aim for a total calorie intake about 500ish above your maintenance. |
How do I work out what my maintenance amount is?
| quote: | | buy some bulk whey concentrate, i recommend rogersfoods.com.au, they do 20kgs for $190ish. |
What do you mix it with? How does it taste?
| quote: | Originally posted by echosystm
I would do something like this:
Breakfast:
bowl of oats
protein shake
multivitamin
bananna
morning tea:
mrp
lunch:
tuna + ryebread sandwiches (omg pwn)
but really cram the tuna in... like have a good 450g tin of tuna.
preworkout:
mrp
post workout:
proteinshake + dinner
before bed:
straight light cottage cheese. do it. |
that's do-able. considering the ridiculous price of bananas these days, is there another fruit that I can substitute in?
looking at the diets (orbax & echos) it looks like a protein-rich diet is the way to go. Not much carbs at all.
| quote: | | multivitamin (i recommend now adam) |
is there an australian stockist for this? or do I need to order it from the net (if so, any issues with customs)? |
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| Orbax |
| quote: | Originally posted by echosystm
creatine (MONOHYDRATE - creatine "delivery systems" are marketed to idiots who want to pay through their ass for 25% creatine 75% sugar, 1 teaspoon of monohydrate and a piece of white bread/fruit does the same thing) |
there are non sugar systems out there. A lot of these also mix in minerals that generally help the body's absorption of material.
| quote: |
supplements to avoid:
nitric oxide supplements (wow my arms are puffy! - wait a few hours... a pump does not = growth ffs...) |
Your muscles need blood to repair and grow. Having a continuous pump during the work out and after mean that if you saturate your blood with protein, vitamins, minerals, and all sorts of other goodies; that pump will ensure a rich blood bath for healing and growth. |
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| Orbax |
| quote: | Originally posted by Orbax
Chest back:
Incline barbell (1x12 warmup @ 135, 3x10 @ 185, 1x12 @ 135)
close grip pullups (4x12)
incline dumbell flys (1x10 w/ 50s. 2x10 w/ 60s. 1x10 w/ 70s)
Smith Machine shoulder shrugs (1x12 @ 90, 3x12 @ 160, 1x15 @ 90)
Flat dumbell flys (3x10 w/ 50s)
close grip pullups (4x12)
Legs:
Free squats (1x12 @ 135, 3x10 185, 1x12 @ 135)
Hamstring curls (1x10 @ 140, 2x8 @ 165, strip set doing as many 140s,120s, and 100s in a row. So like 8 w/140 drop weight to 120 ASAP and then do anouther 4 and drop it again etc...)
leg extensions (1x12 180, 2x10 260, 1x12 200)
seated calf extensions (4x12 270)
hamstring curls (3x12 240)
Floater day:
this day alternates between biceps/triceps and shoulders.
Sometimes I do two floater days.
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Ill write up a biceps, triceps, shoulders routine later tonight.
And if you dont have a leg extension machine (reallllly common its for quadriceps) you can grab some 20 lb dumbells and do walking lunges. Knee down to 3 inches off the ground and each step goes into the next. No standing up and then taking a step after. Its a flowing exercise. Do 3x20. (10 steps out turn around 10 steps back...3 sets. In crease to 24 and up the weight if you feel it necessary)
For calves, just do whatever machine they have there hehe.
Its all about intensity though. I drip sweat non stop, I have to take breathers, Im alway on the verge of throwing up.
My brother Mason has been asked frequently "Are you training for a competition?"
Thats the intensity you want to have. You are in there for 45 minutes, use it like youre training for something you want.
that means no more than 1 minute between sets, slow negatives, explosive contractions. Keep hydrated, stretch. Breathe in on negatives, exhale sharply on contractions. No arching your back, keep good form. |
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| Clinkz913 |
| I really think the leg extension machines are crap and bad for the knees. they do more dmge to my knees than squats. Leg press or squats ftw. |
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| makija |
| quote: | Originally posted by chi6me8ra
damn you :) sometimes i think it's much easier for guys to get in shape than us girls. either way good job and since you workout 5 days a week that's something to be proud of cause most people just don't. |
well ty i had a good motivation when i started i was about 200 pounds and it wasnt that bad again it didnt look very well so i have 2 friends that dedicate them selfs to gym alot they come here on TA sugardevill and mrself destruct i saw what they did with them selfs and bam now im year and a half later and as i said i changed alot il see later on to put pic before and after :haha:
and ye i dont workout on my legs coz i play soccer so as it is i got freaking huge legs and dont find itthat good looking :nervous: |
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| chi6me8ra |
Nrg2Nfinit thanks for the pointers but actually i do the same amount of cardio monday - friday (i forgot to add that :)). i'm not complaining about myself really cause i think i'll hit my goal weight by the end of the year but i was saying it's not the easiest thing in the world to lose weight the right way or everyone would be slim and lean.
you also mentioned counting calories and i've never ever done that nor do i really want to. i watch what i eat but i don't deprive myself of things; moderation and small serving sizes are important. also, my parents grew up outside the US so i'm used to their way of eating things which can be extremely healthy.
| quote: | | lol sorry im talking about those super tight jeans. |
ah those are pretty fashionable...for some reason i see a TON of overweight girls with super tight jeans in nyc, more so than any other city i've been to lately. |
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| chi6me8ra |
| quote: | Originally posted by echosystm
people are lazy and don't want to push themselves. |
True because if you REALLYwant to lose weight you will.
| quote: | Originally posted by echosystm
lol the body shape excuse. priceless!
please don't do it. come on you're smarter than that!
"I'M NOT FAT I'M BIG BONED" :P |
i know being big boned doesn't really exist but i know someone who has been chubby since the day she was born and is still chubby. i'm just saying it's more difficult for some.
| quote: | Originally posted by echosystm
also, your routine isn't very good tbh. it looks like the routine of someone just going to satisfy their conscience and not actually putting in 110%. youre doing way too much to be doing it properly. 50 mins bike/treadmill? my guess is thats 50 minutes of low as hell intensity, or there is no way you would be able to do weights afterwards. do weights 2 days a week, cardio 3 days a week all on separate days. do your weights to FAILURE. do HIIT cardio - if you can last longer than 20 minutes without passing out, you're not going hard enough. if you don't push the boundary, it wont move. |
i rest between the cardio and weights also i used to do cardio for 30min at high intensity but changed it to a lower intensity (fat burning mode) for a longer amount of time. also, i do think whatever i do works and i don't perform the exercises wrong because doing them wrong doesn't do so much for me. i didn't start all this yesterday and i take what i do seriously. why would it seem like i'm just trying to satisfy my conscience? not to be rude but i don't really give a sh*t what other people think :); i go to the gym because i enjoy it. in college i gained like 35lbs and have since lost that extra weight so i have seen results. i change things here and there to push myself so i wouldn't particularly say i'm doing the minimum.
| quote: | Originally posted by echosystm
now i probably sound like the biggest f*ckhead in the history of the internet. i probably am, but this is something i'm very passionate about - the ammount of bull information out there sprouting out of the anuses of "professionals". i started training my sister this week. for a girl who has been into fitness her entire life, the ignorance amazed me.
don't listen to other people, especially not magazines or supplement companies. hell don't even listen to me. listen to proven science or people you know have done it.
i'm just saying this all because i love all of you <3 |
i don't think you are a big f*uckhead, that's your opinion and i respect that. i don't particularly listen to everyone who pretends to know what they are talking about nor do i follow whatever a supplement company tells me. the concept of losing weight and getting in shape is easy, the implementation is more difficult, that's all i'm saying:gsmile:. |
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| Orbax |
| quote: | Originally posted by Clinkz913
I really think the leg extension machines are crap and bad for the knees. they do more dmge to my knees than squats. Leg press or squats ftw. |
Youre probably doing it wrong hehe. You have to adjust the seat and leg angles and all that. If I do that machine before squats I can do the whole stack of weights. |
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| Clinkz913 |
| quote: | Originally posted by Orbax
Youre probably doing it wrong hehe. You have to adjust the seat and leg angles and all that. If I do that machine before squats I can do the whole stack of weights. |
I have my knees @ the edge of the seat. |
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| Ygrene |
| quote: | Originally posted by Orbax
Youre probably doing it wrong hehe. You have to adjust the seat and leg angles and all that. If I do that machine before squats I can do the whole stack of weights. |
Plus one to this. Form on this exercise, and all exercises, is critical.
If you are working to simply move the weight in this exercise, it will be very stressful on your knees and it can hurt you.
If you are contracting your leg muscles, the weight will move due to that and you will place the proper amount of stress on your knees. This exercise will give you mind-blowing pumps if done properly. |
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