• Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
    4,391 replies, posted
[QUOTE=polarbear.;36938874]welcome to my school weight room [IMG]http://4.bp.blogspot.com/-kH6jjj80eg0/T_XVcIx-fPI/AAAAAAAAH7k/XtDz8jTPak8/s640/all-day-every-day-23083.jpg[/IMG][/QUOTE] reminds me of a pic i saw the other day lol [IMG]http://weknowmemes.com/wp-content/uploads/2012/07/friend-dont-let-friends-skip-leg-day.jpg[/IMG]
[QUOTE=Thaard;36941836]Why not do skateboard-squats? [media]http://www.youtube.com/watch?v=-D7Hv4L1F60[/media][/QUOTE] I hope you are joking. [editline]26th July 2012[/editline] [QUOTE=Erasus;36932780]I find it really hard to cut carbs because I often forget thinking "Shit this has carbs in it, better not eat". How many carbs do you think I should eat p/day? I'm going on holiday in 4 weeks and I want more definition to what I have on my abs. What can I do to do this - whilst losing weight? I was thinking runs most days a week (Has to lose a lot), and just continue the normal core work. What can and can't I eat carb wise? Basically can someone just plan out the amount of protein i need(I have shakes) and how many carbs I am allowed.. and more stuff, I do want this weight gone ASAP aswell as definition.[/QUOTE] No carbs = fish, meat, eggs..... that's how the formula works. Fuck counting calories, just keep training hard preferably high volume low intensity workouts and keep your daily life active. 4weeks is more than enough
[QUOTE=Seith;36944462]I hope you are joking.[/QUOTE] do you think??
Mostly, I do not
I'm always serious.
So on the topic of little carbs I made my dinner tonight, is this okay? 4 eggs, ham, tuna, onions into a quiche like sort of dish? It was amazing.
fine fine
dat protein
Can someone help me out? I feel like going to the gym is pointless because I have no real routine, order or any consistency in my workouts. I will actually pay someone through Paypal if they can give me a decent workout plan and knows what the hell they're talking about. I've asked about this before on the internet but I got a lot of mixed answers or workouts that totally secluded muscles I wanted trained. So if someone here actually knows their shit, maybe you're a personal trainer or something and would like to help out, please get back to me and I'll let you know the details. Like I said, I'm so fed up I'm actually willing to pay for it now (Not a massive amount of course, I'm only a student).
really there's 3 routines in the damn sticky [url]http://www.facepunch.com/showthread.php?t=1094249[/url]
[QUOTE=Adamhully;36954944]Can someone help me out? I feel like going to the gym is pointless because I have no real routine, order or any consistency in my workouts. I will actually pay someone through Paypal if they can give me a decent workout plan and knows what the hell they're talking about. I've asked about this before on the internet but I got a lot of mixed answers or workouts that totally secluded muscles I wanted trained. So if someone here actually knows their shit, maybe you're a personal trainer or something and would like to help out, please get back to me and I'll let you know the details. Like I said, I'm so fed up I'm actually willing to pay for it now (Not a massive amount of course, I'm only a student).[/QUOTE] First off let me state a few things: 1. Leave your ego at the door to the gym. 2. Do not over train 3. What are your goals? To be lean and cut or to be big? 4. Be committed to lifting and make no excuses. Monday - Biceps, Chest: Wednesday - Triceps, Shoulders: Thursday - Legs, abs: Friday - Back: Monday: For Monday, you will be doing chest and biceps. The reason I chose these 2 muscles are because it willow allow for a decent amount of rest before focusing on the triceps and back (biceps being supplemental to back and triceps to chest). Chest: -Incline barbell bench press (1 warmup set of a light weight) 3x8-12 reps of working sets -Flat dumbbell bench press (1 warm up set of a light weight) 3x8-12 reps of working sets -Pec-Dec fly machine 4x8-12 reps super set with decline pushups (feet on the seat of the machine) with the same amount of reps. Biceps: -Wide grip barbell curls (use strict form and do not worry about weight) (1 warmup set of a light weight) 3x8-12 reps of working sets -Seated preacher curls 4x8-12 reps -seated incline curls 2x8-12 reps (for a better pump, do alternating with 1:1, 2:2, 3:3"""" all the way to 8:8. In other words do 1 rep each arm followed by 2 reps each arm etc.) As you can see, the workout is quite short and both the routine hits both muscles from different angles. Wednesday: For Wednesday, you will be doing shoulders and triceps. The reason I pushed the workout a day back was to give the triceps and shoulders a moderate rest period before engaging in an isolated workout. One thing to not is that there are many ways to approach shoulders, but again as I said above you do not want to try to overwork them as they are engaged when doing pressing exercises (eg. chest). Shoulders: -Rotator cuff exercise ([url]http://www.youtube.com/watch?v=ZHwHyPMF8QM[/url]) Always be sure to work your rotator cuff to lower the risk of shoulder injuries. -Seated Dumbbell press (1 warm up set of a light weight) 3x8-12 reps of working sets -Dumbbell lateral raises (Use strict form!) 4x8-12 reps of working sets -Reverse pec-dec fly 3x8-12 reps of working sets -Dumbbell or barbell shrugs (Personal preference here but be sure to focus on the contraction in the traps) 4x10-15 reps of working sets Triceps -Close grip bench press (be sure to use proper form, use a light weight, and make sure not to bend your wrists) 4x8-12 reps of working sets -Dips (self explanatory) 4x8-12 reps of working sets or as many as you can for 4 sets -1 arm cable pull downs with a drop set (take the grip off the cable and just grasp the end of the cable, use strict form, and really focus on the triceps) 2x8-12 reps with 2 drop sets. Thursday: For Thursday, you will be doing legs and abs. I feel that the legs need to be pushed relentlessly to force hypertrophy so it requires a large amount of sets. Also try to force yourself to do heavy weight even if you need a spotter. For abs, you only need to do 2 exercises but I also included side bends as a super set because it would be quick to do in between sets. -Squats super set with standing calf raises (1 warmup set of a light weight) 4x8-12 reps of working sets -Leg press 4x8-12 reps of working sets -One legged leg curls 4x8-12 reps -Good mornings or hamstring curls super set with side bends 4x8-12 reps (side bends 4x15-30) of working sets Abs -Decline situps 3 sets to failure -Knee or leg raises (depending on how strong your core is. Also make sure to raise your knees all the way up to your chest!) 3 sets to failure Friday: For Friday, you will be doing back. For back day, I tend to do a lot of volume because there are many areas to the muscle its self. The one key thing though is to completely focus on form over weight when doing back as it is common for people to use momentum with rows and lat pull downs which engages other muscle groups. On a side note, the reason I do not incorporate dead lifts is because it is a bad idea to do them the day after legs so I substitute them with hyper extensions. This is personal preference so you can include dead lifts although I am making good gains with hyper extensions. Back -Pulls ups (for pull ups follow this tutorial: [url]http://www.youtube.com/watch?v=QZF0Uz7rty8[/url]) 4 sets to failure -Lat pull downs ( for lat pull downs follow these tutorials: [url]http://www.youtube.com/watch?v=QZF0Uz7rty8[/url] and [url]http://www.youtube.com/watch?v=hJ1bf14oNA4[/url]) 3x8-12 reps of working sets -bent over dumbbell or barbell rows (again personal preference and is something you should experiment with) 4x8-12 reps -T-bar rows 3x8-12 reps -Hyper extension with a drop set 2x8-12 reps of working sets If you have any questions feel free to ask because I wouldn't be surprised if I missed something. In terms of payment, all I ask for is results! Now good luck and stay committed.
[QUOTE=Adamhully;36954944]Can someone help me out? I feel like going to the gym is pointless because I have no real routine, order or any consistency in my workouts. I will actually pay someone through Paypal if they can give me a decent workout plan and knows what the hell they're talking about. I've asked about this before on the internet but I got a lot of mixed answers or workouts that totally secluded muscles I wanted trained. So if someone here actually knows their shit, maybe you're a personal trainer or something and would like to help out, please get back to me and I'll let you know the details. Like I said, I'm so fed up I'm actually willing to pay for it now (Not a massive amount of course, I'm only a student).[/QUOTE] I do a modified Greyskull LP program: Days are as following AxBxA and BxAxB, repeat A: BB Benchpress 2x 5, 1 x 5+ DB Curl 2x 12 BB Squat 2x 5, 1x 5+ B: BB Military press 2x5, 1x 5+ Weighted pull-ups 2 x 6-8 Deadlift 1x 5+ BW pull-ups are done in-between sets or whenever, just chuck out a lot of them, 3-4 reps is a good start, and if you can't do weighted pull-ups do BW instead for the press exercises I increase the load with 1 kg, on squats and deadlift 2,5k g for warm-up, I do 10x push-ups, 10x BW squats, 10x kettlebell swings, 3 sets and then I row afterwards [editline]27th July 2012[/editline] and appropriate warm-up sets before each exercise ofc
Man, thank FUCK for IF, I am still having a hard time wrapping my head around how much weight I'm losing. I was doing everything I could to lose the last bit of BF for a long time, and the weight just wasnt coming off. I switched to Intermittent Fasting, and suddenly I've dropped 10lbs. Man I'm so pleased with how well this is working for me.
Could i leanbulk with IF?
[QUOTE=Region;36958764]Could i leanbulk with IF?[/QUOTE] Yes you can. Intermediate fasting is not a diet. It is a form of regulation when you eat, so within that time period you are allowed to eat, consume as many calories as possible. If I am not mistaken, it is an 8 hour period in which you are allowed to eat, so consume around 800 calories or so every 2 hours. Also I suggest you eat the bulk of your calories within the first 6 hours. You can refer to this video although I personally haven't taken a look at it yet. [media]http://www.youtube.com/watch?v=tUPEXbLm1fM&feature=g-user-u[/media]
[QUOTE=tesher07;36955559]First off let me state a few things: 1. Leave your ego at the door to the gym. 2. Do not over train 3. What are your goals? To be lean and cut or to be big? 4. Be committed to lifting and make no excuses. Monday - Biceps, Chest: Wednesday - Triceps, Shoulders: Thursday - Legs, abs: Friday - Back: Monday: For Monday, you will be doing chest and biceps. The reason I chose these 2 muscles are because it willow allow for a decent amount of rest before focusing on the triceps and back (biceps being supplemental to back and triceps to chest). Chest: -Incline barbell bench press (1 warmup set of a light weight) 3x8-12 reps of working sets -Flat dumbbell bench press (1 warm up set of a light weight) 3x8-12 reps of working sets -Pec-Dec fly machine 4x8-12 reps super set with decline pushups (feet on the seat of the machine) with the same amount of reps. Biceps: -Wide grip barbell curls (use strict form and do not worry about weight) (1 warmup set of a light weight) 3x8-12 reps of working sets -Seated preacher curls 4x8-12 reps -seated incline curls 2x8-12 reps (for a better pump, do alternating with 1:1, 2:2, 3:3"""" all the way to 8:8. In other words do 1 rep each arm followed by 2 reps each arm etc.) As you can see, the workout is quite short and both the routine hits both muscles from different angles. Wednesday: For Wednesday, you will be doing shoulders and triceps. The reason I pushed the workout a day back was to give the triceps and shoulders a moderate rest period before engaging in an isolated workout. One thing to not is that there are many ways to approach shoulders, but again as I said above you do not want to try to overwork them as they are engaged when doing pressing exercises (eg. chest). Shoulders: -Rotator cuff exercise ([url]http://www.youtube.com/watch?v=ZHwHyPMF8QM[/url]) Always be sure to work your rotator cuff to lower the risk of shoulder injuries. -Seated Dumbbell press (1 warm up set of a light weight) 3x8-12 reps of working sets -Dumbbell lateral raises (Use strict form!) 4x8-12 reps of working sets -Reverse pec-dec fly 3x8-12 reps of working sets -Dumbbell or barbell shrugs (Personal preference here but be sure to focus on the contraction in the traps) 4x10-15 reps of working sets Triceps -Close grip bench press (be sure to use proper form, use a light weight, and make sure not to bend your wrists) 4x8-12 reps of working sets -Dips (self explanatory) 4x8-12 reps of working sets or as many as you can for 4 sets -1 arm cable pull downs with a drop set (take the grip off the cable and just grasp the end of the cable, use strict form, and really focus on the triceps) 2x8-12 reps with 2 drop sets. Thursday: For Thursday, you will be doing legs and abs. I feel that the legs need to be pushed relentlessly to force hypertrophy so it requires a large amount of sets. Also try to force yourself to do heavy weight even if you need a spotter. For abs, you only need to do 2 exercises but I also included side bends as a super set because it would be quick to do in between sets. -Squats super set with standing calf raises (1 warmup set of a light weight) 4x8-12 reps of working sets -Leg press 4x8-12 reps of working sets -One legged leg curls 4x8-12 reps -Good mornings or hamstring curls super set with side bends 4x8-12 reps (side bends 4x15-30) of working sets Abs -Decline situps 3 sets to failure -Knee or leg raises (depending on how strong your core is. Also make sure to raise your knees all the way up to your chest!) 3 sets to failure Friday: For Friday, you will be doing back. For back day, I tend to do a lot of volume because there are many areas to the muscle its self. The one key thing though is to completely focus on form over weight when doing back as it is common for people to use momentum with rows and lat pull downs which engages other muscle groups. On a side note, the reason I do not incorporate dead lifts is because it is a bad idea to do them the day after legs so I substitute them with hyper extensions. This is personal preference so you can include dead lifts although I am making good gains with hyper extensions. Back -Pulls ups (for pull ups follow this tutorial: [url]http://www.youtube.com/watch?v=QZF0Uz7rty8[/url]) 4 sets to failure -Lat pull downs ( for lat pull downs follow these tutorials: [url]http://www.youtube.com/watch?v=QZF0Uz7rty8[/url] and [url]http://www.youtube.com/watch?v=hJ1bf14oNA4[/url]) 3x8-12 reps of working sets -bent over dumbbell or barbell rows (again personal preference and is something you should experiment with) 4x8-12 reps -T-bar rows 3x8-12 reps -Hyper extension with a drop set 2x8-12 reps of working sets If you have any questions feel free to ask because I wouldn't be surprised if I missed something. In terms of payment, all I ask for is results! Now good luck and stay committed.[/QUOTE] This looks great thanks. I honestly don't have a big ego, just sick of going to the gym and feeling like I have no idea what I'm doing. My goal is to become lean and cut, strength is needed too but obviously that must come with it... I usually only go to the gym on Mon, Wed and Fri, I'm going to try this though. Few questions... May seem silly but my gym doesn't have any pull up bars that I'm aware of, it does have a machine that you can pull the weight down from above you while you're on your knees, would that work instead? Am I supposed to do all of these workouts in the order you've written down? What's the rule for protein shakes? All I've been doing so far is following the instructions on the back of the container. 1 scoop with 125ml milk after a workout. Thanks.
[QUOTE=Adamhully;36960769]This looks great thanks. I honestly don't have a big ego, just sick of going to the gym and feeling like I have no idea what I'm doing. My goal is to become lean and cut, strength is needed too but obviously that must come with it... I usually only go to the gym on Mon, Wed and Fri, I'm going to try this though. Few questions... May seem silly but my gym doesn't have any pull up bars that I'm aware of, it does have a machine that you can pull the weight down from above you while you're on your knees, would that work instead? [B]I would find that very hard to believe that a gym does not have one of the most basic pieces of equipment. If that is the case though, you can either find a machine that has a horizontal bar on it of some sort or you can use the machine you mentioned above for the time being.[/B] Am I supposed to do all of these workouts in the order you've written down? [B]You can do it in any order you wish, but be sure to take into account pre exhaustion of the muscles. To be more specific, take for example the tricep workout. If you first do dips, you wouldn't be able to push as much weight on the cgbp which I believe will result in most of your muscle growth. [/B] What's the rule for protein shakes? All I've been doing so far is following the instructions on the back of the container. 1 scoop with 125ml milk after a workout. [B]First off, what protein did you purchase? Secondly I highly suggest you just take one scoop with 20oz of water. The reason I use water is to cut out the excess carbohydrates and fats that milk contain. This is taking into account your goal of staying lean. [/B] Thanks.[/QUOTE] [B]Your welcome[/B]
The protein in question: [url]http://www.hollandandbarrett.com/pages/product_detail.asp?pid=100&prodid=565&cid=47[/url] I didn't used to take anything, but thought it would be better than nothing. The main reason I drink it with milk is because it tastes better, I could switch though. I can see that you've properly planned out that routine so I'll start on it next Monday :). There's a few exercises on there I'm not familiar with but Google/YouTube will help with that. I agree that it's strange, there not being a pull-up bar in my gym, but it's a pretty basic gym to be fair. I'll see if I can improvise somehow. (Maybe using part of the frame on one of the machines, they're huge and heavy so I won't pull it over or anything.) Let me know what you think of the protein powder. Cheers.
[QUOTE=Adamhully;36964728]The protein in question: [url]http://www.hollandandbarrett.com/pages/product_detail.asp?pid=100&prodid=565&cid=47[/url] I didn't used to take anything, but thought it would be better than nothing. The main reason I drink it with milk is because it tastes better, I could switch though. I can see that you've properly planned out that routine so I'll start on it next Monday :). There's a few exercises on there I'm not familiar with but Google/YouTube will help with that. I agree that it's strange, there not being a pull-up bar in my gym, but it's a pretty basic gym to be fair. I'll see if I can improvise somehow. (Maybe using part of the frame on one of the machines, they're huge and heavy so I won't pull it over or anything.) Let me know what you think of the protein powder. Cheers.[/QUOTE] I'm going to hope you didn't pay $50usd for 2lbs of that protein powder. After your done with it I recommend you purchase this: [url]http://www.amazon.com/Optimum-Nutrition-Standard-Natural-Vanilla/dp/B000GIURM2[/url] It is a better value for what you get, tastes good, and is naturally flavored.
It was half price when I bought it. For some reason the one you linked me works out at about $153 on the UK Amazon. [url]http://www.amazon.co.uk/100%25-Whey-Standard-Natural-Vanilla/dp/B000GIURM2/ref=sr_1_9?ie=UTF8&qid=1343423519&sr=8-9[/url] As far as I can see they're exactly the same. Never mind, I'll cross that bridge when I get to it. (When my current tub runs out). Thanks for the help man. Appreciate it. Maybe now I'll get some proper results, I'll let you's know if I do.
I got 5lbs of whey on sale for 30 dollars huehuehue
whoa what, where?
Olympic weightlifting today, gonna be awesome, woop woop! I found that a tv-channel streams everything on their site, which is awesome.
I bought a gym membership, but I've been working out at the arcade instead.
I use this protein. [url]http://www.bodybuilding.com/store/musclemeds/carnivor.html[/url] I'm starting to become lactose intolerant so whey upsets my stomach, this stuff is great and fruit punch goes well with just water.
almost $50 for 4 pounds, wow that shit ain't cheap
Aren't all powders the same? I'm not sure where I heard it, but apparently they all have similar sources, so unless they add some extra shit to it, it's just over priced. Anyways, any good recommendations for back exercises? I just realised that I've been neglecting it.
Carnivor is beef protein, not whey, so it's a tad different. Doesn't give me protein farts or anything (I even get them with whey isolate) so it's definitely not just repackaged whey.
did hack squats for the first time today. the only way out of the gym is down some stairs I ate shit pretty badly
Aww fuck. I was doing weighted ab wheel and my friend recommended me a barbell and a wide grip instead of a traditional ab wheel. So I tried it. With 3rd rep my right chest collapsed to the ground as I heard a loud crack and I probably dislocated my right shoulder for a moment. I probably ruptured some ligaments as it hurts like hell now.
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