|
Hey there,
summer is coming and I was a bit lazy the past few weeks. This time I'm not talking about getting in shape in Starcraft, but rather body / health wise. I usually work out hard or at least I used to, but as mentioned I was a bit lazy.
So whats the plan or why would I get in shape anyways? First of all I'm just feeling better when I'm living healthy and I do sports to balance my job and lots of hours playing Starcraft, other than that I just enjoy looking better / more athletic instead of being 'normal'. I am not fat, but I still have some fat I want to get rid of, pretty normal I'd say.
I'm 176cm tall and my weight is around 76kg right now. Thats not bad, but my bodyfat percentage is too high for my taste so I want to work on that. My aim would be decreasing body fat while gaining strength / keep muscles. I know this is hard and lots of people would argue that you cannot gain muscle while lowering your fat, because you need to have negative energy intake over the day, yet thats not completely true.
If you give enough inducements to your muscles, the body will keep them and build them up, if you provide enough proteins that the body can build them. But I don't want to go into the details there.
For now my plan is 5 x 5 stronglifts (stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). I did that previously or it was what I was doing before I stopped. The gain in strength is immense and the training is very hard, even though you don't have to do insane amounts of repetition (intensity over volume).
For everyone that doesn't want to read through it, its basically a split in 3 training days (but 2 workouts), training all the important muscles you have. You will do only the following:
Benchpress
Barbell Row
Squat
Deadlift
Overhead Press
Day 1 / Workout 1
Squat
Benchpress
Barbell Row
Day 2 / Workout 2
Squat
Overhead Press
Deadlift
Day 3 / Workout 1
Squat
Overhead Press
Deadlift
With that program, you have an effective whole-body workout. You will have 1 day break after day 1, 1 day break after day two and 2 days break after day 3.
Other than that program, I will also change my food back to normal which means to me:
- Rarely red meat, usually white
- Low-fat fish once a week
- Fish once a week
- very little amounts of carbonhydrates
- lots of vegetables
- 3L of water / day
- no white-flour products, only whole-grain products
- little oil, if any, olive oil
Supplements:
- L-Carnitin, as I will not eat as much, if any, red meat.
- Protein Shakes
Reason for Protein Shakes is simple, even though I eat very healthy and I will always eat as much as needed, its hard to get to a protein level you need to keep your muscles or build them up while having an energy deficit.
 Thats it!
 
|
SL 5x5 is a great program!
Don't be scared of fats, they are a great source of calories that will keep you from getting hungry sooner, specially from good sources like fish/grass fed beef.
|
On March 27 2012 01:16 decafchicken wrote:
SL 5x5 is a great program!
Don't be scared of fats, they are a great source of calories that will keep you from getting hungry sooner, specially from good sources like fish/grass fed beef.
I'm not afraid of fat, thats why I eat fat-fish once a week. Olive oil is my source of good-fat and other than that I might throw in some walnuts. ! But even good fats should be consumed little. The energy you get from good-fats shouldn't be greater than 20-30% if I remember correclty?
Correct me if I'm wrong.
|
On March 27 2012 01:19 Type|NarutO wrote:Show nested quote +On March 27 2012 01:16 decafchicken wrote:
SL 5x5 is a great program!
Don't be scared of fats, they are a great source of calories that will keep you from getting hungry sooner, specially from good sources like fish/grass fed beef. I'm not afraid of fat, thats why I eat fat-fish once a week. Olive oil is my source of good-fat and other than that I might throw in some walnuts. ! But even good fats should be consumed little. The energy you get from good-fats shouldn't be greater than 20-30% if I remember correclty? Correct me if I'm wrong.
You could eat fatty fish like salmon every day, it's great for you. ~30% is fine, i often go above that (my protein/fat together is usually around 70-80%) As long as its from good natural sources (like walnuts, fish, unprocessed meats), it's excellent for you and there's not much need to moderate it. You should add some eggs too!
|
Thanks, I have eggs in the morning. Usually whole-grain bread, 1-2 eggs and chicken-breast-slices on the bread . Thanks for your suggestions^_^!
|
Yeah eggs are very good for your setup. Your should also try to eat 4-5 times a day instead of 2-3(gamer-style)!
GL man!
|
Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck!
|
On March 27 2012 01:37 Skuller wrote:
Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck!
SL is almost identical, just with 5x5 instead of 3x5 and some other small things. I think some people start off with SL 5x5 then go to SS once they cant get 5 full sets up any more
|
right with u gonna start today.. gonna get on ec stack to cut up for the summer..
|
Well you mentioned body fat, this is not the kinda routine that would help you lose body fat. Diet is most important. If you really wanna get into shape, diet is the most important thing by far! Try switching to a healthier eating style, man. It's not easy at first but your body will thank you for it.
|
Hitting 3times/week legs (squat) is too much, especially if you add deadlifts 2 times.
I would do that:
Day 1 / Workout 1
Squat
Overhead Press
Core
Day 2 / Workout 2
Rows
Deadlift
Pull ups
Day 3 / Workout 3
Squat
Benchpress
Dips
|
I now realize that a lot of getting in shape/working out/enjoying your look, all comes with diet. I used to think it was just the workout but man I was wrong. And to me dieting is one of the hardest things to do especially since I work in a restaurant. -_-
It all sounds good but one workout I could suggest since its a pretty all in one is the bear. Or at least my buddy called it that.
Grab barbell with some weight, not too much probably half of body weight to just start off with.
Deadlift it, then do a military press all the up, then bring it back down and rest on your shoulders followed by squating it 10 times. And these squats you go all the way down where you butt nearly hits the floor, Then you military press it again and bring it back down in front of you and finish the deadlift.
I do 1 workout whenever I find myself to have a spare day and it is usually this. about 10 sets of this and I reeaaaly feel it. Like today -_-. But GL to you!
|
On March 27 2012 01:14 Type|NarutO wrote:
- very little amounts of carbonhydrates
This is a bad idea overall, if youre going to lift while on low carb or even keto you're gonna be a zombie. I do not recommend it (have tried).
The whole cant gain weight while on a deficiency diet isnt exactly true, but while you can maintain and maybe even gain lean mass we're talking in such small amount its not going to be significant. If you want to have maximum amount of lean mass gain you need to go over your maintenance calorie range.
SL is pretty good, though if youre out to lose fat I think throwing in jog/running days on your rest days is a good idea, it will greatly increase the rate of losing that there fat aswell as get your cardio going.
I aint no expert on anything just speaking for whats worked for me over the years.
right with u gonna start today.. gonna get on ec stack to cut up for the summer..
That fast food mentality.
Hitting 3times/week legs (squat) is too much, especially if you add deadlifts 2 times.
No its not.
|
On March 27 2012 01:49 Epoch wrote:
Well you mentioned body fat, this is not the kinda routine that would help you lose body fat. Diet is most important. If you really wanna get into shape, diet is the most important thing by far! Try switching to a healthier eating style, man. It's not easy at first but your body will thank you for it.
The hell? I am not new to workouts and diet. I used to live very healthy and I cannot see what I named would be unhealthy or working against losing body-fat.
On March 27 2012 01:50 gds wrote:
Hitting 3times/week legs (squat) is too much, especially if you add deadlifts 2 times.
I would do that:
Day 1 / Workout 1
Squat
Overhead Press
Core
Day 2 / Workout 2
Rows
Deadlift
Pull ups
Day 3 / Workout 3
Squat
Benchpress
Dips
Thanks for your suggestions, but its not too much. Its exactly like it should be.
On March 27 2012 01:50 FreezingAssassin wrote:
I now realize that a lot of getting in shape/working out/enjoying your look, all comes with diet. I used to think it was just the workout but man I was wrong. And to me dieting is one of the hardest things to do especially since I work in a restaurant. -_-
It all sounds good but one workout I could suggest since its a pretty all in one is the bear. Or at least my buddy called it that.
Grab barbell with some weight, not too much probably half of body weight to just start off with.
Deadlift it, then do a military press all the up, then bring it back down and rest on your shoulders followed by squating it 10 times. And these squats you go all the way down where you butt nearly hits the floor, Then you military press it again and bring it back down in front of you and finish the deadlift.
I do 1 workout whenever I find myself to have a spare day and it is usually this. about 10 sets of this and I reeaaaly feel it. Like today -_-. But GL to you!
Getting in shape is always 70% diet, 30% workout or sorts of that. Workout alone will never work, if you eat only trash.
|
On March 27 2012 01:58 xenobarf wrote:Show nested quote +On March 27 2012 01:14 Type|NarutO wrote:
- very little amounts of carbonhydrates
This is a bad idea overall, if youre going to lift while on low carb or even keto you're gonna be a zombie. I do not recommend it (have tried). The whole cant gain weight while on a deficiency diet isnt exactly true, but while you can maintain and maybe even gain lean mass we're talking in such small amount its not going to be significant. If you want to have maximum amount of lean mass gain you need to go over your maintenance calorie range. SL is pretty good, though if youre out to lose fat I think throwing in jog/running days on your rest days is a good idea, it will greatly increase the rate of losing that there fat aswell as get your cardio going. I aint no expert on anything just speaking for whats worked for me over the years.
Happy Birthday first of all. Thanks for the comment. Low-carb first of all isn't easy. I am pretty okay with that, but to back up what you said (because I fully agree) is that I don't go super low on carbs and I will have carbs before the training. Just in general, I will cut down amounts of noodles, rice etc.
Running is great, but I hate it. I will probably end up doing it anyways... like in the past, but fuck man, its boring.
|
just go to the gym and get yourself a decent workoutplan
|
On March 27 2012 02:03 Type|NarutO wrote:Show nested quote +On March 27 2012 01:58 xenobarf wrote:On March 27 2012 01:14 Type|NarutO wrote:
- very little amounts of carbonhydrates
This is a bad idea overall, if youre going to lift while on low carb or even keto you're gonna be a zombie. I do not recommend it (have tried). The whole cant gain weight while on a deficiency diet isnt exactly true, but while you can maintain and maybe even gain lean mass we're talking in such small amount its not going to be significant. If you want to have maximum amount of lean mass gain you need to go over your maintenance calorie range. SL is pretty good, though if youre out to lose fat I think throwing in jog/running days on your rest days is a good idea, it will greatly increase the rate of losing that there fat aswell as get your cardio going. I aint no expert on anything just speaking for whats worked for me over the years. Happy Birthday first of all. Thanks for the comment. Low-carb first of all isn't easy. I am pretty okay with that, but to back up what you said (because I fully agree) is that I don't go super low on carbs and I will have carbs before the training. Just in general, I will cut down amounts of noodles, rice etc. Running is great, but I hate it. I will probably end up doing it anyways... like in the past, but fuck man, its boring.
Actually my birthday is a day off (I'm guessing TL is on Korea time though). But thanks anyway.
Yeah man, running is a pain, I've got bum knees and I'd rather lift weights than waste time running but it really is the best aid. I suggest going for walks if you're not up for runs though, a brisk walk in the forrest usually isnt that bad.
It kinda sucks low carb really is so good for losing fat %. But hey, no pain no gain I suppose. Lol.
|
On March 27 2012 02:06 dsxrflol wrote:
just go to the gym and get yourself a decent workoutplan
I don't think you have spend a single minute reading into it... in addition to that I might add, that most trainers in the gym have less knowledge about that than people that actually are interested in diet/workouts.
|
EDIT:God damnit (Sorry, double post somehow)
|
of course i did read the thread but i dont want to argue over the internet with you guys. i know how thats going to end. just do what you want to do but dont be pissed when the summer hits.
|
So one of the most common and successful programs is bullshit to you :-)? Do you know what trainers in the gym suggest? Either 3 sets, 6-8 or 3 sets 8-15, thats completely fine if you don't want to gain strength and lose fat, but the diet will do more.
Argue over the internet you call out, I'd say actually discuss. But this either shows that you are not well-informed or very immature. Anyways gL Also "getting in shape starting now, for the summer" is as someone mentioned fast-food-mentality.
|
On March 27 2012 01:50 FreezingAssassin wrote:
I now realize that a lot of getting in shape/working out/enjoying your look, all comes with diet. I used to think it was just the workout but man I was wrong. And to me dieting is one of the hardest things to do especially since I work in a restaurant. -_-
It all sounds good but one workout I could suggest since its a pretty all in one is the bear. Or at least my buddy called it that.
Grab barbell with some weight, not too much probably half of body weight to just start off with.
Deadlift it, then do a military press all the up, then bring it back down and rest on your shoulders followed by squating it 10 times. And these squats you go all the way down where you butt nearly hits the floor, Then you military press it again and bring it back down in front of you and finish the deadlift.
I do 1 workout whenever I find myself to have a spare day and it is usually this. about 10 sets of this and I reeaaaly feel it. Like today -_-. But GL to you!
Ouch, feeling your pain about dieting. The only way how I can stand my diet is because, food-wise, I never have anything else besides what I need for me diet at home. Maybe I should work out a bit more, but I don't want to waste money on a gym (yeah, gym is a waste of money for me). Guess I'll need to replace the weight exercises with other suitable exercises (different types of push-ups, pull-ups).
|
On March 27 2012 02:07 Type|NarutO wrote:Show nested quote +On March 27 2012 02:06 dsxrflol wrote:
just go to the gym and get yourself a decent workoutplan I don't think you have spend a single minute reading into it... in addition to that I might add, that most trainers in the gym have less knowledge about that than people that actually are interested in diet/workouts.
I hear that man, even though this is reaching into tinfoil hat area, most PTs give their clients stupid gym workouts and or diets simply so they can keep their clients around. This rings especially true with crap like Planet Fitness and their pizza mondays and free tootsie rolls.
Ouch, feeling your pain about dieting. The only way how I can stand my diet is because, food-wise, I never have anything else besides what I need for me diet at home. Maybe I should work out a bit more, but I don't want to waste money on a gym (yeah, gym is a waste of money for me). Guess I'll need to replace the weight exercises with other suitable exercises (different types of push-ups, pull-ups).
Even though you will never actually gain any kind of real mass from bodyweight stuff, pullups is one of those excersises I love, its tough, can be done just about anywhere and will make you strong, even from just bodyweight.
Look up some Calisthenics program. Theres that convict conditioning, aswell as uh, naked warrior? I forget, just google them.
|
GRAND OLD AMERICA16375 Posts
|
I question why you choose to focus on lifting as opposed to cardio?
|
On March 27 2012 02:44 MaddogStarCraft wrote:
I question why you choose to focus on lifting as opposed to cardio?
I hate running. I want to gain strength. Lifting and cardio both lead to losing bodyfat while Lifting / workouts will also help you build up muscles or keep them with a good diet, while cardio really isn't as effective.
Cardio might be better in comparison for just losing fat, but gaining strength is important to me.
|
On March 27 2012 02:44 MaddogStarCraft wrote:
I question why you choose to focus on lifting as opposed to cardio?
Maintaining lean mass while doing nothing but cardio vascular activity is hard. In general, unless you already have alot of muscle mass its a good idea to do some form of strength training while doing some form of cardio. If you have no muscle mass but alot of fat and decide to do nothing like cardio you will most likely end up at your ideal goalweight looking no better than before since muscle atrophy is the first thing that happens when doing cardio.
Oh yeah, also Naruto, if you dont like long cardio sessions, try some HIIT. I dunno if you ever tried it, but 20 minutes of hard, puke worthy interval training beats doing 40-50 minute running sessions.
|
On March 27 2012 02:54 xenobarf wrote:Show nested quote +On March 27 2012 02:44 MaddogStarCraft wrote:
I question why you choose to focus on lifting as opposed to cardio? Maintaining lean mass while doing nothing but cardio vascular activity is hard. In general, unless you already have alot of muscle mass its a good idea to do some form of strength training while doing some form of cardio. If you have no muscle mass but alot of fat and decide to do nothing like cardio you will most likely end up at your ideal goalweight looking no better than before since muscle atrophy is the first thing that happens when doing cardio. Oh yeah, also Naruto, if you dont like long cardio sessions, try some HIIT. I dunno if you ever tried it, but 20 minutes of hard, puke worthy interval training beats doing 40-50 minute running sessions.
agreed. You can also incorporate HIIT with weights. I've been doing ~7 sets of 3 reps of clean and jerk with out much rest and it leaves me sweating and breathing heavy
|
On March 27 2012 02:54 xenobarf wrote:Show nested quote +On March 27 2012 02:44 MaddogStarCraft wrote:
I question why you choose to focus on lifting as opposed to cardio? Maintaining lean mass while doing nothing but cardio vascular activity is hard. In general, unless you already have alot of muscle mass its a good idea to do some form of strength training while doing some form of cardio. If you have no muscle mass but alot of fat and decide to do nothing like cardio you will most likely end up at your ideal goalweight looking no better than before since muscle atrophy is the first thing that happens when doing cardio. Oh yeah, also Naruto, if you dont like long cardio sessions, try some HIIT. I dunno if you ever tried it, but 20 minutes of hard, puke worthy interval training beats doing 40-50 minute running sessions.
Ahh...
I find a focus on Cardio while lifting 1-2 a week is best.
You look defined (not huge) while being in amazing shape and able to actually preform (sports etc...) better than someone who just lifts or just does cardio.
|
South Africa4316 Posts
On March 27 2012 01:41 decafchicken wrote:Show nested quote +On March 27 2012 01:37 Skuller wrote:
Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck! SL is almost identical, just with 5x5 instead of 3x5 and some other small things. I think some people start off with SL 5x5 then go to SS once they cant get 5 full sets up any more
That's exactly what I did. Started off on SL before moving on to SS when the 5x5 became a bit too much. Both programs are good, but I think SS is a bit more sustainable than SL. I'd only really suggest SL for people who are new and need to do more sets to get comfortable with the technique. Since you've already done it before, is there any reason you chose SL over SS now? Also, just out of interest, what were your PRs on before you stopped last time?
Just to add, you can definitely gain muscle while losing fat, and you can do it relatively well. If you just eat at maintenance you will gain muscle while losing fat. What is much harder is gaining muscle while losing weight since you have to eat below maintenance to do that. I've been on a cut for the last 7 or 8 weeks, and I've made progress in some exercises but not in others. Losing weight allowed my chin-ups and pull-ups to go up massively, so I've gone from being able to do 5-3-2 to 8-6-5 (or 5-5-5 with 3.5kg weighted). Shoulder press has also improved slightly (52kg to 57kg) and squats have improved significantly (110kg to 120kg). That said, bench hasn't improved at all and neither has deadlifts 
|
Just count your calories and count your macronutrients, cutting all fat and carbs just sounds miserable. Otherwise everything looks solid, good luck on your cut brah .
(hit up bodybuilding.com losing fat sections tons of good threads)
|
On March 27 2012 03:16 Daigomi wrote:Show nested quote +On March 27 2012 01:41 decafchicken wrote:On March 27 2012 01:37 Skuller wrote:
Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck! SL is almost identical, just with 5x5 instead of 3x5 and some other small things. I think some people start off with SL 5x5 then go to SS once they cant get 5 full sets up any more That's exactly what I did. Started off on SL before moving on to SS when the 5x5 became a bit too much. Both programs are good, but I think SS is a bit more sustainable than SL. I'd only really suggest SL for people who are new and need to do more sets to get comfortable with the technique. Since you've already done it before, is there any reason you chose SL over SS now? Also, just out of interest, what were your PRs on before you stopped last time? Just to add, you can definitely gain muscle while losing fat, and you can do it relatively well. If you just eat at maintenance you will gain muscle while losing fat. What is much harder is gaining muscle while losing weight since you have to eat below maintenance to do that. I've been on a cut for the last 7 or 8 weeks, and I've made progress in some exercises but not in others. Losing weight allowed my chin-ups and pull-ups to go up massively, so I've gone from being able to do 5-3-2 to 8-6-5 (or 5-5-5 with 3.5kg weighted). Shoulder press has also improved slightly (52kg to 57kg) and squats have improved significantly (110kg to 120kg). That said, bench hasn't improved at all and neither has deadlifts
I didn't know SS, other than that I will still stick to SL, because as you said, I am not new to everything, yet deadlifting for example needs very good technique to not hurt your body. Thats why more reps with lesser weigth will be the start for me.
I will also ask a friend to watch me, to do it cleanly. Benchpress was 62,5kg when I quit, I remember because thats still on the bench, but other than that... I would have to check my documents, haha. Anyways, I will write down my progress after 1 month I think. Thanks for everything to everyone that wanted to help.
@ the guys suggesting HIIT, I will have a look into it, interval training seems a good way to be completely fucked after the training, I love that feeling.
|
South Africa4316 Posts
On March 27 2012 03:32 Type|NarutO wrote:Show nested quote +On March 27 2012 03:16 Daigomi wrote:On March 27 2012 01:41 decafchicken wrote:On March 27 2012 01:37 Skuller wrote:
Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck! SL is almost identical, just with 5x5 instead of 3x5 and some other small things. I think some people start off with SL 5x5 then go to SS once they cant get 5 full sets up any more That's exactly what I did. Started off on SL before moving on to SS when the 5x5 became a bit too much. Both programs are good, but I think SS is a bit more sustainable than SL. I'd only really suggest SL for people who are new and need to do more sets to get comfortable with the technique. Since you've already done it before, is there any reason you chose SL over SS now? Also, just out of interest, what were your PRs on before you stopped last time? Just to add, you can definitely gain muscle while losing fat, and you can do it relatively well. If you just eat at maintenance you will gain muscle while losing fat. What is much harder is gaining muscle while losing weight since you have to eat below maintenance to do that. I've been on a cut for the last 7 or 8 weeks, and I've made progress in some exercises but not in others. Losing weight allowed my chin-ups and pull-ups to go up massively, so I've gone from being able to do 5-3-2 to 8-6-5 (or 5-5-5 with 3.5kg weighted). Shoulder press has also improved slightly (52kg to 57kg) and squats have improved significantly (110kg to 120kg). That said, bench hasn't improved at all and neither has deadlifts I didn't know SS, other than that I will still stick to SL, because as you said, I am not new to everything, yet deadlifting for example needs very good technique to not hurt your body. Thats why more reps with lesser weigth will be the start for me. I will also ask a friend to watch me, to do it cleanly. Benchpress was 62,5kg when I quit, I remember because thats still on the bench, but other than that... I would have to check my documents, haha. Anyways, I will write down my progress after 1 month I think. Thanks for everything to everyone that wanted to help. @ the guys suggesting HIIT, I will have a look into it, interval training seems a good way to be completely fucked after the training, I love that feeling.
Since you seem to record all your exercises, have you considered joining Fitocracy? It's basically a fitness tracking website that gamifies exercise, so you get points and levels based on the efficacy and intensity of your workout, and there are quests to complete and achievements to earn. When I joined it I was most interested in the quests and game elements, but recently it's become more useful as just a place to consistently log my workouts and track what my friends are doing. The TL group on fitocracy is pretty big, so it's nice to see what lots of the people you know online are doing.
Anyway, it might be something useful if you're starting up again. Let me know if you need an invite
This is a graph of my squatting since I joined Fitocracy (bar width shows the number of reps). I've set the graph so that only the heaviest set per session is shown (otherwise it gets a bit messy with warmups etc.):
![[image loading]](http://i.imgur.com/lSD9t.png)
It's really a useful site for tracking your own progress :p
|
I prefer SS over SL but in reality they are very similar. I find SS to be a little bit easier and it doesnt involve as many off-activies as SL (but I mean, like I said, they're basically the same, SL is just a modified SS for all it matters).
Doing different kind of splits has been fun over the years but I always come back to SS, if only I was young again and could have those newb gains from my first year of doing SS
|
On March 27 2012 02:07 Type|NarutO wrote:Show nested quote +On March 27 2012 02:06 dsxrflol wrote:
just go to the gym and get yourself a decent workoutplan I don't think you have spend a single minute reading into it... in addition to that I might add, that most trainers in the gym have less knowledge about that than people that actually are interested in diet/workouts.
More than a trainer you need a friend to keep you motivated, or at least thats what me and my friend do or we would never go the gym haha. Good luck getting in shape, i too must start the long journey to the beach body.
|
On March 27 2012 03:57 DreamChaser wrote:Show nested quote +On March 27 2012 02:07 Type|NarutO wrote:On March 27 2012 02:06 dsxrflol wrote:
just go to the gym and get yourself a decent workoutplan I don't think you have spend a single minute reading into it... in addition to that I might add, that most trainers in the gym have less knowledge about that than people that actually are interested in diet/workouts. More than a trainer you need a friend to keep you motivated, or at least thats what me and my friend do or we would never go the gym haha. Good luck getting in shape, i too must start the long journey to the beach body.
Even though, I'm sure we all strive for the beach body every summer, its kind of silly when you think about it. We should all put forward long term goals that go beyond that beach body, this way we dont have to restart our training regimen at a certain part each year.
Not only that but think of the healthbenefits if the next 5 years your goal is to get to an ideal weight and maintain it. Too often do we meet our ideal weight only to squander it away by going back to old bad habits of poor diet and no excersise.
That was not directed towards you Dreamchaser, just me thinking about the beach body and goals.
|
I'm too lazy to work out, so good luck to you!
I'm a pretty thin guy (like 140 lbs, maybe around 5'10, so 178 cm and 63kg?), and I have difficulty gaining weight (either as fat or muscle). I also kind of suck at lifting weights and "working out" as it seems kind boring to me. But I can still do like 10 pull ups in a row (because I weigh so little, haha), so I can keep pretending that I'm in shape. My stamina is complete shit now though, but as long as I don't have to run a 5k tomorrow, I'll live. 
There's a pretty cool app for running-- basically, it simulated a zombie survival RPG while you run. I'm kind of looking forward to trying it, though 8 bucks is kind of pricey. http://itunes.apple.com/us/app/zombies-run!/id503519713?mt=8
|
good luck! I love working out. Feels great to be in shape
|
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps.
|
On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps.
I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this.
|
On March 27 2012 17:45 xenobarf wrote:Show nested quote +On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps. I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this.
Its actually just a waste of time. In terms of liking it? Yes - absolute great to do curls, no matter if you do hammer curls, scott curls or any other type of them, but the results are just less good. Gaining overall body strength never comes from iso-type workouts even if you try to adress all the single muscles.
|
On March 27 2012 22:42 Type|NarutO wrote:Show nested quote +On March 27 2012 17:45 xenobarf wrote:On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps. I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this. Its actually just a waste of time. In terms of liking it? Yes - absolute great to do curls, no matter if you do hammer curls, scott curls or any other type of them, but the results are just less good. Gaining overall body strength never comes from iso-type workouts even if you try to adress all the single muscles.
Well, at some point compound lifts can only do so much, suplementing certain isolation excersises to help out while plateuing can be effective.
I remember I got into an argument over whether curls is good for anything other than to impress shallow bitches with a guy awhile ago. Naturally I was pretty biased but I can see it has some relevance to specific things, doing curls as a supplement if you do Judo for example it might gain you some benefit.
But yeah, I'm of the idea that curls are generally pretty useless overall and so is any kind of change in whichever grip you use while benching (wide grip is how I roll all day errday). Unless you intend on going beyond what SS can do for you (getting say a 300lbs squat on SS isnt even that hard) then its pretty useless.
|
Biggest problem for me never was the training to begin with anyways. If I feel good after my SL set, I will go ahead and do whatever workout addition I like. Be it lat-pulls, pull-ups, curls, push ups... or go running. Its really irrelevant to me. Whats really hard for me is to get regular meals and even 3-5 at that.
I have shifts at work, so.. its just not easy to have those meals, because I don't want to get up early for a 2PM - 10PM shift to prepare two meals for the shift and I usually end up taking either nothing with me or just very small things. When I get home I'm usually not tired but hungry, but eating tuna etc in the evening isn't very satisfying if you had no warm meal ofter the day.
When I have day-shifts I can just eat 2 slices of bread in the morning, lunch when I get home at 4PM... and I can still eat two small things in the evening.
|
Zurich15325 Posts
Did you consider Leangains? I haven't tried it yet because I am still trying to just gain, but if I wanted to get lean while gaining strength I would definitely give it a try.
|
On March 27 2012 22:42 Type|NarutO wrote:Show nested quote +On March 27 2012 17:45 xenobarf wrote:On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps. I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this. Its actually just a waste of time. In terms of liking it? Yes - absolute great to do curls, no matter if you do hammer curls, scott curls or any other type of them, but the results are just less good. Gaining overall body strength never comes from iso-type workouts even if you try to adress all the single muscles.
That is true, But your biceps are still a pretty big group of muscles, so I feel like completely skipping over them isn't a very good idea.
BTW I do the 5x5 ruitine too, though a different version of it. The one I've been doing that was outlined by a pro bodybuilder on forums I go to once in a while is basically a 5x5 compound lift for each main body part (for me its curls, wide bench, close bench, squat, deadlift, military press) and then you supplement those with 2 more lifts per body part at 2x8-10 so with that I've been doing a 3 day split of 2 body parts per day. Seems to have been working pretty well, I started doing it as my first work out though and used to be skinny as a twig so could just be that it's easier to see results at first when going from nothing to something.
|
On March 28 2012 00:47 hunts wrote:Show nested quote +On March 27 2012 22:42 Type|NarutO wrote:On March 27 2012 17:45 xenobarf wrote:On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps. I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this. Its actually just a waste of time. In terms of liking it? Yes - absolute great to do curls, no matter if you do hammer curls, scott curls or any other type of them, but the results are just less good. Gaining overall body strength never comes from iso-type workouts even if you try to adress all the single muscles. That is true, But your biceps are still a pretty big group of muscles, so I feel like completely skipping over them isn't a very good idea. BTW I do the 5x5 ruitine too, though a different version of it. The one I've been doing that was outlined by a pro bodybuilder on forums I go to once in a while is basically a 5x5 compound lift for each main body part (for me its curls, wide bench, close bench, squat, deadlift, military press) and then you supplement those with 2 more lifts per body part at 2x8-10 so with that I've been doing a 3 day split of 2 body parts per day. Seems to have been working pretty well, I started doing it as my first work out though and used to be skinny as a twig so could just be that it's easier to see results at first when going from nothing to something.
Biceps is part of the small muscles... and I don't skip them completely, I do not train them with iso-exercise that only helps to build up biceps. Every part of my workout will need your whole body to help, even so its MAINLY focused on other muscle groups.
|
On March 28 2012 00:47 hunts wrote:Show nested quote +On March 27 2012 22:42 Type|NarutO wrote:On March 27 2012 17:45 xenobarf wrote:On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps. I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this. Its actually just a waste of time. In terms of liking it? Yes - absolute great to do curls, no matter if you do hammer curls, scott curls or any other type of them, but the results are just less good. Gaining overall body strength never comes from iso-type workouts even if you try to adress all the single muscles. That is true, But your biceps are still a pretty big group of muscles, so I feel like completely skipping over them isn't a very good idea.
For someone like myself who think working your bicep out directly (with iso excersises) is a pretty stupid thing, I'd love if you could enlighten me on why skipping any form of curls would be a bad idea.
|
On March 28 2012 00:47 hunts wrote:Show nested quote +On March 27 2012 22:42 Type|NarutO wrote:On March 27 2012 17:45 xenobarf wrote:On March 27 2012 11:51 hunts wrote:
Just a small suggestion. You might want to add curls to your work out to work the biceps. Also might be good to split bennch press into 2 exercises, either wide grip and close grip, or maybe wide grip and skullcrushers, so that you get more individual work for chest and triceps. I dont think doing isolated things already is relevant. Its better to get back whatever mass and strength by doing compound lifts. SL/SS works much better for this. Its actually just a waste of time. In terms of liking it? Yes - absolute great to do curls, no matter if you do hammer curls, scott curls or any other type of them, but the results are just less good. Gaining overall body strength never comes from iso-type workouts even if you try to adress all the single muscles. That is true, But your biceps are still a pretty big group of muscles, so I feel like completely skipping over them isn't a very good idea. BTW I do the 5x5 ruitine too, though a different version of it. The one I've been doing that was outlined by a pro bodybuilder on forums I go to once in a while is basically a 5x5 compound lift for each main body part (for me its curls, wide bench, close bench, squat, deadlift, military press) and then you supplement those with 2 more lifts per body part at 2x8-10 so with that I've been doing a 3 day split of 2 body parts per day. Seems to have been working pretty well, I started doing it as my first work out though and used to be skinny as a twig so could just be that it's easier to see results at first when going from nothing to something.
You are not a pro bodybuilder. You do not need a pro bodybuilders workout. Isolating any body part is fairly useless until you have reached respectable strength levels and are striving for bodybuilder aesthetics.
|
|
|
|
|
|
EPT
