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 Posted: Wed, 12th Jun 2013 14:58 Post subject: |
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| sausje wrote: | 97 is quite a lot for 1.90
I'm 1.93 and 80kg atm but i'm still fat around the belly  |
dont have a beer belly.
| Sin317 wrote: | | while you can't "turn gay", you can cut off your balls. believe me, you'll never think of women again. |
| zmed wrote: | | Or just a defense mechanism. If you fart, you'll most definitely smell it so your brain tells you it ain't bad as strangerfarts. |
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Aeon
Posts: 8701
Location: Netherlands
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| Posted: Thu, 13th Jun 2013 07:34 Post subject: |
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The hundred push ups site, looks okay. I think I will combine that with the Insanity workout. 80% of Insanity is doing stuff with your legs, so I usually have some strength left in my arms.
Intel i7 6700K, RTX470 Super, Kingston HyperX Fury 32GB
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Aeon
Posts: 8701
Location: Netherlands
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sausje
Banned
Posts: 17716
Location: Limboland, Netherlands
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| Posted: Fri, 19th Jul 2013 20:26 Post subject: |
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Making sweet progression with weights.
Today i did my first time bench pressing, 40kg, not THAT much, but a nice start 
My daily routine at home is paying off in the gym
(3 sets of 20x 9kg per arm biceps, 3 sets of 10x push-ups with feet high, 3 sets of 20x 5kg per arm triceps, 3 sets of 20x 5kg for the shoulder shizzle and 3 sets of 50x 20kg per arm for neck)
And to think that not even 4 months ago, i couldn't even do 1 push-up
Proud member of Frustrated Association of International Losers Failing Against the Gifted and Superior (F.A.I.L.F.A.G.S)
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| Posted: Sat, 20th Jul 2013 09:37 Post subject: |
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Nice progress but you shouldn't mix that many muscle groups in the same workout. Muscles take a long time to fully recover, 3-10 days. If you work them all out every 3 days they will never be able to recharge fully. Do 2-3 muscle groups per day.
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| Posted: Sat, 20th Jul 2013 11:49 Post subject: |
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You have to follow a certain program, preferably made by someone who knows things: Monday: Chest&biceps
Tuesday: Back
Wendsday: Rest
Thursday: Shoulders&triceps
Friday: Legs
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sausje
Banned
Posts: 17716
Location: Limboland, Netherlands
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| Posted: Sat, 20th Jul 2013 12:06 Post subject: |
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Not really, i have proper (in the gym) workout on Monday, Wednesday and Friday.
With the other days as rest days.
I got a personal trainer that has been working out for the past 15 years or so, he advised me this style.
Those workouts at home are quite light compared to what i do at the gym, they are just basically fillers for the years i let my body slide into it's bad shape now.
Especially my arms are faaaaar behind on the rest of my body, and that's not surprising after using them for nothing but gaming for the past ~10 years..
Proud member of Frustrated Association of International Losers Failing Against the Gifted and Superior (F.A.I.L.F.A.G.S)
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couleur
[Moderator] Janitor
Posts: 14382
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| Posted: Sat, 20th Jul 2013 12:06 Post subject: |
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Everything (really) I've been reading in specialized Forums on the net suggests that beginners should do a "whole body" program 2-3 times a week. Split programs are supposed to be useful once you've advanced a bit (after 1 year).
Also, I dont understand (sausje) why you are doing so many reps? Usually, anything more than 12-15 reps per set will go into endurance more than size. I personally use weights that make me do no more than 10 reps on the last set. (the last one being near impossible) And I've already had a little success with that. The only thing I'm sadly not training right now are my legs, because after my broken leg, the doctor said, I should wait for a bit longer. The leg muscles are important though. edit: I see you have a personal trainer. Well he should know better.
I'm an absolute beginner, but I go to the studio with someone who's been there for quite some time and I try to learn from other people there + reading on the net and trying out what works best for me.
One very important thing is the amount you eat. You need to have enough carbonhydrates to have the nergy for training and you need to eat alot of proteines (cottage cheese, meat, whey etc.) to give your body the substance it needs to rebuild the muscle after you've been micro-tearing it through training.
"Enlightenment is man's emergence from his self-imposed nonage. Nonage is the inability to use one's own understanding without another's guidance. This nonage is self-imposed if its cause lies not in lack of understanding but in indecision and lack of courage to use one's own mind without another's guidance. Dare to know! (Sapere aude.) "Have the courage to use your own understanding," is therefore the motto of the enlightenment."
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Aeon
Posts: 8701
Location: Netherlands
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| Posted: Sat, 20th Jul 2013 12:10 Post subject: |
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I'm doing 5x5, until my muscles fail.
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sausje
Banned
Posts: 17716
Location: Limboland, Netherlands
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| Posted: Sat, 20th Jul 2013 12:16 Post subject: |
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| couleur wrote: | | Also, I dont understand (sausje) why you are doing so many reps? Usually, anything more than 12-15 reps per set will go into endurance more than size. I personally use weights that make me do no more than 10 reps on the last set. (the last one being near impossible) And I've already had a little success with that. The only thing I'm sadly not training right now are my legs, because after my broken leg, the doctor said, I should wait for a bit longer. The leg muscles are important though. edit: I see you have a personal trainer. Well he should know better. |
That's because i'm trying to push myself with the light weights i got at home, because, like i said, my arms are far behind on the rest.
I can't even train my neck properly because my arms can't hold the weight of the 2x 30kg dumbbells i need for the exercise. Everything below is a pisstake for my neck muscles..
I feel you about your legs man, i can't train them at all and never will be able to.
My knees are so fucked up due to how my body grew in childhood, that i can't set too much pressure on them. 
| Aeon wrote: | | I'm doing 5x5, until my muscles fail. |
That's bad man, you need atleast 6 repeats per exercise for it to have any effect on the muscle (so you are better off doing 4x6 then, rather then 5x5)
Proud member of Frustrated Association of International Losers Failing Against the Gifted and Superior (F.A.I.L.F.A.G.S)
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Aeon
Posts: 8701
Location: Netherlands
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| Posted: Sat, 20th Jul 2013 12:22 Post subject: |
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What's your source on that?
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sausje
Banned
Posts: 17716
Location: Limboland, Netherlands
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| Posted: Sat, 20th Jul 2013 12:22 Post subject: |
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My personal trainer.
He's always telling my to try AT LEAST 6 times with a certain workout and when trying new weight limit.
According to him you need to do it at least 6 times for it to have any effect on the muscle, anything below won't have any long term effects.
Proud member of Frustrated Association of International Losers Failing Against the Gifted and Superior (F.A.I.L.F.A.G.S)
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| Posted: Sat, 20th Jul 2013 12:40 Post subject: |
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That's not true, a lot of weight training regimes suggest 4-6 reps. (Which I've been doing most of my life, with good results). Hell since I stopped maintaining my size and actually started eating well again I went from 80kg to 85kg on bench, doing no more than 5 reps, in 6 weeks. (And I'm about to move to 87.5kg since I can do 5 reps with 85kg)
Although for someone who is new up to 8 reps (no more) is usually good.
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| Posted: Sat, 20th Jul 2013 12:55 Post subject: |
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PT's usually don't know much and most of it is broscience i.e what they've learned from experience.
| Quote: | 1-5 reps 85-100% Neural Strength & power little hypertrophy
6-8 reps 75-85% Neural & metabolic Strength & Hypertrophy
9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
13-20+ reps 60-70% Metabolic local endurance some hypertrophy, little strength
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full text
 Spoiler: | | Quote: | The primary difference between the effects of rep ranges on the adaptive response depends on whether the load affects neural factors (low reps) or metabolic factors (higher reps). When you train with low reps (1 – 5), the adaptations that make you stronger are mostly neurological: You develop an increased ability to recruit more muscle fibers, you stimulate the higher threshold fibers that are not activated with high rep, low weight sets, you decrease neuromuscular inhibition, and there is increased coordination between the muscle groups. However, with low reps, the hypertrophy (size increase) of the muscle fibers is minimal.
In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system – the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.
When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).
When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength.
There is not a distinct line where neural adaptations end and structural/metabolic adaptations begin; rather it is a continuum, like temperature or colors of a rainbow.
For example, when you train in the 6-8 rep range, the adaptations are still somewhat neural, but also metabolic/structural: In this rep range, you get excellent strength gains and also excellent hypertrophy. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. The advantage of the 8-12 rep range is that you get maximal hypertrophy (this is the best rep range for pure size increases when strength is not the number one concern). You will also get stronger, of course, but not nearly to the degree as you would training with lower reps.
Rep range Percent of 1 rep max Training Effect Goal desired
1-5 reps 85-100% Neural Strength & power little hypertrophy
6-8 reps 75-85% Neural & metabolic Strength & Hypertrophy
9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
13-20+ reps 60-70% Metabolic local endurance some hypertrophy, little strength
Now, what exactly happens inside the muscle to make it get bigger and not necessarily stronger? Quite simply, ALL the structures inside the muscle cell grow when exposed to the appropriate training stimulus.
Remember back in high school when you had to memorize those diagrams of cellular anatomy (or you would get an F in the class)? There were all kinds of organelles and cell structures such as the endoplasmic reticulum, the mitochondria, the golgi complex, ribosomes, centrioles, Lysosomes, and cytoplasm. Remember all that stuff?
If you’re anything like me, you defied your biology teacher to explain the reason why you had to memorize all that crap and what good it would do you in the "real world." Well, now that you're in the "real world" and you want strength and muscles, here you go:
A muscle cell has all the same cell structures as other body cells, and they all take up space. When speaking of the muscle cell, you mostly hear about the mitochondria (the cellular powerhouse where energy production takes place), the myofibrils (the actual muscle fibers themselves) and the fluid inside the cell (called cytoplasm in other body cells, or in the case of the muscle cell, its called sarcoplasm).
Myofibrillar hypertrophy is caused most effectively in the 6-8 rep range. This contributes to the most visible increases in muscle mass and cross sectional width. However, that doesn’t mean you should only train in the 6-8 rep range. If you want to make the other "stuff" in the muscle cell grow as well, you should train in all rep ranges. The mitochondria and sarcoplasm also take up a substantial amount of space in the muscle cell and they are best stimulated with high reps. High rep training can also stimulate increased capillarization in the muscle (just ask former Mr. Universe and Mr. Legs himself, Tom Platz, about the effectiveness of high rep leg training done in addition to the low and medium rep training).
In addition, there is more than one type of muscle fiber: you have slow twitch (type I) and fast twitch (type IIa and IIb). Slow twitch muscle fibers also hypertrophy from higher reps (although they have the least potential for size increases, which is why you should spend more time below 13 reps if it's muscle mass you're after).
So here’s the take home lesson: If you’re an athlete and your primary goal is strength and power for improved sports performance, then a good majority of your training is going to be in the 1-5 rep range. This will help make you stronger, faster and more powerful without adding muscle bulk. If you’re a bodybuilder and your primary goal is muscle mass, then the majority of your training should be done in the 6-12 rep range, but you should also do a little bit of training in the 3-5 rep range for power and strength, which will later facilitate hypertrophy (and prevent the powerlifters from making fun of you), and you should do a little bit of training in the 13-20+ rep range to facilitate the development of slow twitch muscle fiber, build mitochondrial density and increase capillarization. |
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couleur
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sausje
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| Posted: Sat, 20th Jul 2013 14:43 Post subject: |
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That might be, but it depends fully on the weight that you got on the dumbbells, because ideally you should be quite exhausted with the final rep of the exercise.
As i don't have muchos money, i have to do with what i get.
As for now, i only got a few weights that my trainer gave to me, that he could spare at home.
I already managed to get a workout bench (brand new actually, from my local gym), for €15,-.
So i can already do more at home (especially my chest, which if find the most important part tbh), but i still gotta get more weight to work out properly at home.
This is all i currently got at home to work out with..
(2x 2kg and 6x 1.75kg)
Proud member of Frustrated Association of International Losers Failing Against the Gifted and Superior (F.A.I.L.F.A.G.S)
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MAD_MAX333
Moderator
Posts: 7020
Location: Toronto, Canada...eh
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| Posted: Sun, 21st Jul 2013 00:33 Post subject: |
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LOL i gained 22 pounds in 3 months or so..... cant be good.
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sausje
Banned
Posts: 17716
Location: Limboland, Netherlands
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| Posted: Sun, 21st Jul 2013 00:48 Post subject: |
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Oooh you getting fat from all those donuts eh? 
Proud member of Frustrated Association of International Losers Failing Against the Gifted and Superior (F.A.I.L.F.A.G.S)
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MAD_MAX333
Moderator
Posts: 7020
Location: Toronto, Canada...eh
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| Posted: Sun, 21st Jul 2013 02:24 Post subject: |
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actually i never had a donut, one day i will try it... there is bet at work as to how long i can hold out.... im a bagel guy myself. wholewheat bagel, light cream cheese and cucumbers... mmmm
and this downward spiral happened after I went to cuba... goddamn buffets.... I gained atleast 5 pounds there and then just kept at it... hadn't even been to gym properly all this time... no more though I go everyother day now, hour weights hour cardio.
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| Posted: Mon, 22nd Jul 2013 06:24 Post subject: |
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Just bought this :
Besides my weight training, i love calisthenics so this thing really fulfills all my chin-up dreams (as it allows a large variety of grips - wide, close, reverse, etc), leg raises, etc.
I train two days on, one day off (well, not really off - but only calisthenics), per muscle groups :
day 1 : biceps, triceps, abs
day 2 : chest, shoulders, abs
day3: calisthenics (back exercises mostly - various chin-ups, wide pushups)
day 4 : legs, abs
repeat.
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| Posted: Mon, 22nd Jul 2013 08:54 Post subject: |
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Well, two weeks ago (or three I don't really remember), I had a talk with a personal trainer, and she advised me that you should never do only small groups of muscles, and then only big groups of muscles.
For instance, you shouldn't do: chest and back, or legs (all big muscle groups), or do biceps and triceps, or shoulders, since those are all small muscle groups.
You should combine: legs + shoulders exercise day, then biceps + back, and chest + triceps. That's how I do it, plus you always try to combine exercises that will do several muscle groups 
I'm still a long way to go until I start 'bulking up' a bit. Since I need to eat more proteins to help regain muscles, and protein powders tend to be a bit pricey here :\
@BloodySpy get yourself two kettlebells and you're good to go I love doing kettlebels squats, that way I work my glutes, quads, hamstrings, and back (you need to watch your form, no bending etc.). And pull ups and chin ups are also an overall great workouts (since there are lots of muscles working at the same time).
I'm about to go and hit the gym, after two days of swimming and eating garbage xD
"Quantum mechanics is actually, contrary to it's reputation, unbeliveably simple, once you take the physics out."
Scott Aaronson | chiv wrote: | | thats true you know. newton didnt discover gravity. the apple told him about it, and then he killed it. the core was never found. |
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Aeon
Posts: 8701
Location: Netherlands
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| Posted: Mon, 22nd Jul 2013 08:57 Post subject: |
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Every website, every trainer are saying different things. In the end you don't know what's good for you.
Intel i7 6700K, RTX470 Super, Kingston HyperX Fury 32GB
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| Posted: Mon, 22nd Jul 2013 09:07 Post subject: |
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There are a lot of things people differ on that don't make too much of a difference. What I found most important (for bulking up):
- Do 4-8 reps if you want strength
- Push yourself to the absolute limit ("Feel the burn"). This includes:
--- Focus hard mentally
--- Increase weight in small increments because if you increase too much you won't be able to get to the limit
--- Leave your muscles plenty of time to rest, at least 7 days.
- Eat a lot of protein. If you don't all that working out will go mostly to waste.
- Once you start its easy to gain muscle mass. Later your body gets used to it so it is important to alternate your routine (difference exercises, pause for a week, pause for a month every now and then)
Just stuff from my personal experience.
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Aeon
Posts: 8701
Location: Netherlands
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| Posted: Mon, 22nd Jul 2013 09:19 Post subject: |
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7 days of rest? Isn't that a bit too much? I try to push my muscles 2x times a week, monday and thursday. Most of the muscle pain is usually gone by then.
Intel i7 6700K, RTX470 Super, Kingston HyperX Fury 32GB
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| Posted: Mon, 22nd Jul 2013 09:32 Post subject: |
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Per muscle group. You can work out every day just make sure you rest a single muscle group for a week. There are some exceptions like abs that I heard you can work out more often, but I haven't tried.
And 7 days is too little for me. If I sometimes pause just one muscle group for 2 weeks instead of 1, I can see about 10-15% improvement, which means 7 days wasn't enough for the muscles to fully recover.
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| Posted: Mon, 22nd Jul 2013 11:38 Post subject: |
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I do abs every day, not sure it's for beginners if you haven't used your abs in a while then you will feel pain and won't be able to do them the next day obviously.
But yeah, you can do them every day.
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| Posted: Mon, 22nd Jul 2013 13:19 Post subject: |
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Here's some workout motivation for you guys:
"Quantum mechanics is actually, contrary to it's reputation, unbeliveably simple, once you take the physics out."
Scott Aaronson | chiv wrote: | | thats true you know. newton didnt discover gravity. the apple told him about it, and then he killed it. the core was never found. |
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| Posted: Mon, 22nd Jul 2013 14:19 Post subject: |
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But not for you you say 
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