• Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
    4,391 replies, posted
bro, go to your doctor. serious
[QUOTE=Maucer;36973128]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.[/QUOTE] Reminds me of my shoulder injury from benching with bad technique. It took 1 month to fully heal.
I wanna lose weight I eat 2000 calories per day, and I do SL5x5. Also, I will begin running for real this time (2-4 days a week). Am I doing this right?
[QUOTE=RSN;36974677]I wanna lose weight I eat 2000 calories per day, and I do SL5x5. Also, I will begin running for real this time (2-4 days a week). Am I doing this right?[/QUOTE] Yeah. Just watch your calories and lift with good technique(check out vids on youtube so you don't injure yourself).
I was reading the OP just now and I noticed the rep thing. Is it true? Like, if I do 8 reps instead of 5, then my muscles would grow faster but I wouldn't be developing that much strenght? Also, how much weight is enough weight? Should I be lifting so much that I can barely hold on the last rep? Or what
[QUOTE=D3TBS;36981740]I was reading the OP just now and I noticed the rep thing. Is it true? Like, if I do 8 reps instead of 5, then my muscles would grow faster but I wouldn't be developing that much strenght? Also, how much weight is enough weight? Should I be lifting so much that I can barely hold on the last rep? Or what[/QUOTE] Before you ask questions, I recommend you fix your grammar and sentence structure. With that said, Rep ranges are important aspect in inducing muscle growth, but time under tension is far more important. First off, the rep ranges go as follows (there is a lot of debate as to the actual ranges): 1-5/7 = optimal strength gains and minimal hypertrophy 6/8-12 = Optimal hypertrophy gains and minimal strength 12+ = endurance gains With that said, the reason time under tension is important, is because say for example you are doing dumbbell bench press. If you are aiming to do 10 repetitions and you finish your set in say 15-20 seconds, your muscles are not under under a large amount of stress. For your muscles to grow, your physiological system must be forced to adapt to higher stresses. To fix this issue, you must implement tempo's into your sets. When you incorporate tempo into your training, you increase your muscles time under stress. Take for example the above workout I mentioned. Say you chose a tempo of 4/1/x which means you would lower the dumbbells for 4 seconds, pause for 1, and push them back up to the starting position quick as you can. When tempo is incorporated, you increase your time under tension to around 30+ seconds which would be optimal for hypertrophy. Sources cited:[url]http://www.wannabebig.com/training/time-under-tension-training/[/url] I hope this all helped. Also I recommend you read the article as it is a very interesting read for those of you looking to get into body building.
Also, you'll gain strength and hypertrophy regardless (provided you aren't doing a weight so light you can do 12+ reps with it), it's not like you have to choose between hypertrophy or strength. Rep ranges simply cause it to lean to one side, doing 5 reps will cause both strength and hypertrophy gains but with more former than the latter, doing 10-12 reps would be vise versa.
I want to start doing some exercises/workouts to loose some weight and gain some muscle (currently just using virtuaGym to keep me motivated and centered) But are there any good diets that would go well with this regime(No specific foods needed just general diet regimes)?
honestly just eat clean foods, and eat just below your minimum caloric intake for the day
[QUOTE=djshox;36984354]honestly just eat clean foods, and eat just below your minimum caloric intake for the day[/QUOTE] What do you mean by clean foods?
Carbs: Whole Grain Bread Whole Grain Wraps Whole Grain Pasta Oatmeal (Not Instant) Whole Grain Brown Rice Veggies (Steam/Grill) Ezekiel Bread Quinoa Protein: Chicken breasts (Boneless, Skinless) Lean Red meats(Use in P+F meals; steak, ground meat, etc) Turkey (Ground, lean cuts, etc) Lean Fish (Tuna) Fatty fishes(Use in P+F meals: Salmon, etc) Whole eggs(Use in P+F meals) Egg Whites(Use in P+C meals) Cottage Cheese (Skim, 1%, 2%) Protein powder (Whey, Casein, Egg) Fats: Olive Oil (Cold Pressed, Extra Virgin) Nuts(Raw almonds, walnuts, cashews, etc. NON SALTED) Fish Oil (Caps/Liquid Form) Natural peanut butter Flax Seeds/Oil Coconut Oil
Shitty carbs;gluten. quinoa and veggines are good... buckwheat and rice are as well
What the fuck gluten is absolutely fine if you aren't intolerant to it. This anti gluten shit is getting out of hand
I shall clarify that people can eat bread without fear of "oh shit I ate gluten bad diet"... Also, gluten intolerance is like Chlamydia - most people don't feel any symptoms occurring. Including myself. This matter is probably not of any RADICAL importance to the average joe, it is just my own personal preference. I really like the paleolithic approach of eating and strongly believe in Epigenetics ([url]http://en.wikipedia.org/wiki/Epigenetics[/url]).
[media]http://www.youtube.com/watch?feature=player_embedded&v=Zt74JsdLQPE#![/media]
I've been trying to loose weight recently and it has been successful so far. I've lost about 3-4kg in 3 weeks and I still manage to workout 3-5 times a week. :smile:
Update from my bike wreck a few months back. After getting an MRI scan for my knee. It was determined that I broke my patella. Luckily, there is no cartilage damage. Unfortunately, I stretched out the ligament that holds your knee cap in place so I much more prone to have the patella come out again. According to the doc, the patella should heal on its own given nothing bad happens to it. I am allowed to bike, run, and climb still. Obviously, he encourages that I lift because the best way to encourage my knee cap staying in now is to strengthen the quad. He doesn't think I'm ready for squats and DL's yet which makes sense to me since the load would probably agitate the patella. I see him again in about 3 weeks.
How many times should I workout a certain body part per week? Say I want to workout my legs, how many exercises should I do for each major muscles group, like quads and hamstrings?
[QUOTE=Jmir 54;36992836]How many times should I workout a certain body part per week? Say I want to workout my legs, how many exercises should I do for each major muscles group, like quads and hamstrings?[/QUOTE] Ready my post near the bottom of the previous page.
Anyway, I'm new to lifting and whatnot. In fact, so new that I haven't even started yet. I'm not what you would call out of shape, though- I'm 5'10" and 150 lbs, I have 13.5 inch biceps and consider myself pretty fit from when do pushups/situps/pullups and when I (used to) run etc. I used to swim competitively and run cross country, but I quit doing the latter when I found out I had a connective tissue disorder, and quitting the former kind of went along with it. I've decided, however, that I will buy a membership at a really nice nearby gym that's pretty much got everything you could need inside it as far as exercise. The machines are pretty self-explanatory, but I've never lifted before and also don't know much about exercise routines or any of that stuff. My goal is to bulk up and build lots of muscle, but again, I know nothing about lifting, any weights, supplements/vitamins, protein (like that whey shit and whatnot), or any of that stuff. Can anyone help me with this? I read tesher07's post about the workout routine, and although I have no idea what any of those exercises listed are, I suppose I can look them up and use that for my own workout routine. Still, I know nothing about supplements or protein or whey or diet or any of that, please help
Read the sticky.
Whoops, completely missed that, I'll give it a read [editline]30th July 2012[/editline] The thing I don't like about the stronglifts 5x5, and this is coming from an idiot that knows [I]nothing[/I] about lifting or any of that, is the fact that it is only 3 workouts a week for 45 minutes a day. I was hoping to do a little more than that? Maybe 2 hours a day or something? I don't know. I have friends that work out for like 4 hours a day who are in excellent shape so it seems like 45 minutes is a little low [editline]30th July 2012[/editline] I have a question, what will happen if I start working out often, learn to lift, use machines etc. but do not change my eating habits? My diet probably consists of about 1900-2100 calories per day of usually restaurant or fast food. I also rarely eat breakfast.
[QUOTE] So how do I know how much to eat? Protein- 1.25- 1.5gram X 1 Lb. body weight Fat- .6-.75gram X body weight Carb- 1.5-1.75gram X body weight For example, if you weighed 188 lbs, your numbers would be: Protein: 235-282g/day Fats: 112.8-141g/day Carbs: 282-329g/day How many calories does that come out to? Protein = 4 cals/gram Carbs = 4 cals/gram Fat = 9 cals/gram So going by the example listed: 940-1128 cals from protein 1128-1316 cals from carbs 1015.2-1269 cals from fats Total: 3,083.2 - 3,713 cals per day[/QUOTE]
I just really wish I didn't have to change my diet. I'm willing to work [I]really fucking hard[/I] in the gym every day for some kind of results, but I'm such a picky eater and have an extremely low appetite... I'm just never hungry, so the thought of forcing myself to eat 50% more food every day is really painful [editline]30th July 2012[/editline] Honestly I can happily go all day with only one meal and feel alright, but this may be due to the fact that I do little in terms of exercise these days Maybe if I started lifting and doing all that I would be hungrier more often
Same with protein shakes really, that shit tastes awful [editline]30th July 2012[/editline] uhh double post here was my last one for new page [QUOTE=zzzz;36997187]I just really wish I didn't have to change my diet. I'm willing to work [I]really fucking hard[/I] in the gym every day for some kind of results, but I'm such a picky eater and have an extremely low appetite... I'm just never hungry, so the thought of forcing myself to eat 50% more food every day is really painful [editline]30th July 2012[/editline] Honestly I can happily go all day with only one meal and feel alright, but this may be due to the fact that I do little in terms of exercise these days Maybe if I started lifting and doing all that I would be hungrier more often[/QUOTE]
maybe im drinking the wrong ones regardless what do i do about the diet thing? is there any way i can increase my appetite or something?
[QUOTE=zzzz;36998652]maybe im drinking the wrong ones regardless what do i do about the diet thing? is there any way i can increase my appetite or something?[/QUOTE] do you like milkshakes? get milk chocolate myofusion man. Tastes just like a fastfood milkshake. optimum nutrition and all other shakes taste like ass in comparison.
yeah as long as its cold fastfood milkshakes are delicious. i've had that whey shit to mix in water before and it is ass also continuing what i said before is there any way to have a really high calorie diet by either the majority of the calories coming from beverages or by not eating much, but when i do eat, eating really really high calorie foods
3 tbs peanut butter. (Real peanut better, not spread) 1 cup oats. 3 cups whole milk 2 scoops protein powder. tbs honey enjoy the shake ever.
[QUOTE=Kabstrac;36998829]majority of calories from beverages is silly. What beverages do you have in mind? what high calories foods do you want to eat? You seem like you want to change, but you're resistant to one of the biggest parts of this form of change: your diet.[/QUOTE] The reason is probably because I've done really intense workouts before. That is no problem to me, I have absolutely worked my ass off before in gyms, sometimes working way beyond what I thought my limits were. I've never had to change my diet though, and my diet is a really sensitive thing to me because I'm an incredibly picky eater [editline]30th July 2012[/editline] Like honestly I don't know how people can eat enough to become obese because I could never do it myself
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