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On December 08 2013 22:04 Eufouria wrote:Show nested quote +On December 08 2013 09:47 GoTuNk! wrote:
Do people bully each other in US gyms or something? I've benched thousands of time with ppl doing 1/3 of my weight. Spot them and everything. I literally cannot comprehend how the weight room can be even remotely scary, compared to say, any other competitive sport or social event. I think it probably is based on an anxiety about people judging you, which , now I know how friendly all the serious regulars are, seems rediculous. + Show Spoiler +I remember doing starting strength when I was 16 or 17 and a personal trainer telling me I had an imbalance on my DL and suggesting I correct it by working on my balance with 1 leg dumbell deadlifts (wtf?!). I ended up being too scared to go back and have him see me ignoring his advice... yeah I had pretty bad anxiety issues at 16. Looking back I remember thinking he was big, when anyone could have probably got as big as him in like a year of serious lifting. @Volband anyone who is serious about the gym will be more than happy to help, I'd be wary of advice given at the gym since there's a lot of bad advice given out, even if it's with the best of intentions. So I recommend you double check the advice in this thread and post videos if you need help with form. Just stick to your program, learn the correct form and always use that with appropriate weights, eat lots and get your protein and you'll make progress in no time. Show nested quote +On December 08 2013 20:54 TerransHill wrote:
I know alot of people think barbells and own body weight are better but I figured it would be easier as a beginner to start off with machines and get to the other stuff later.
rough diet plan: oatmeal/fruits in the morning, beef/chicken/fish with noodles, potatoes, vegetables, nuts, eggs at lunch, only protein in the evening.
I also dont want to start lifting/diet hardcore, it should be a hobby after all so a burger or pizza from time to time and getting wasted at the weekends should be included. It's the other way round, you should do barbells first to build the stability and when you get more advanced you can add in machine stuff if you like. If you start off on machines, you'll get better at doing the machines but when you pick up a barbell you'll wobble all over the place because you haven't developed the stablising muscles, since the machine was doing the stablising for you. That program is really bad though, it actually makes me kind of angry that someone can call themselves a fitness coach and recommend something like that, is his plan to give you bad advice since gym goers will never pay for a personal trainer if they actually get bigger. Firstly I would recommend you do a progam like stronglifts or starting strength since they'll help you build a solid foundation of strength and you can throw in some assistence work if you want. But if you wanted to do a more full body program the routine he's recommended has way too many reps (if you can do 18 reps you aren't lifting a heavy enough weight to put on muscle) 5 is general considered the "strength" range, 8-12 the "muscle building" range, although you're going to get stronger and build muscle with both rep ranges. Also there's not enough free weight work on that program, I don't know any good beginners bodybuilding programs but if that's what you want to do maybe someone else in this thread knows one. Diet is whatever, as long as you're getting your protein and calories it's fine. And if you're unhappy with fat you're putting on you can always adjust it.
Ok is it really that bad? That 18 reps seemed a bit ridiculous to me aswell and I asked him about that. He said its better for the start so the body can get used to working out and reduce the likelihood of injury.
About barbells: The excercises seem to be rather complicated, theres so much stuff u can do wrong and I fear that I could ruin my health by repeatedly doing things the wrong way.
Thats why i figured machines would probably be better for me at first so I can gain some experience myself and start with barbells after.
Remember the plan he gave me is only for the first 4 weeks. Is it ok when I just go along with the plan until those 4 weeks are over and see whatever plan he gives to me after that? Or would that be a complete waste of time?
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I still have some money that I can only spend on hot foods, so I'll just keep buying 2 chicken breasts with rice (I prefer white over brown, but if it's better, I can switch), and then try to start liking milk again. I never actually disliked it, I just stopped drinking it for some reason as a child.
I'm not againts learning how to cook (it's on my list), but I'm already juggling many new things, so it has to wait, and as for peanut butter... I couldn't eat it every damn day.
It seems if I want to do this right, I'll have to face all my fears at once. I hope you are right about the genes thing, I need something to hold onto.:D
Edit: Hey Terrans, it's nice to see I'm not the only one fearing this barbell thingy!
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On December 08 2013 23:50 TerransHill wrote:Show nested quote +On December 08 2013 22:04 Eufouria wrote:On December 08 2013 09:47 GoTuNk! wrote:
Do people bully each other in US gyms or something? I've benched thousands of time with ppl doing 1/3 of my weight. Spot them and everything. I literally cannot comprehend how the weight room can be even remotely scary, compared to say, any other competitive sport or social event. I think it probably is based on an anxiety about people judging you, which , now I know how friendly all the serious regulars are, seems rediculous. + Show Spoiler +I remember doing starting strength when I was 16 or 17 and a personal trainer telling me I had an imbalance on my DL and suggesting I correct it by working on my balance with 1 leg dumbell deadlifts (wtf?!). I ended up being too scared to go back and have him see me ignoring his advice... yeah I had pretty bad anxiety issues at 16. Looking back I remember thinking he was big, when anyone could have probably got as big as him in like a year of serious lifting. @Volband anyone who is serious about the gym will be more than happy to help, I'd be wary of advice given at the gym since there's a lot of bad advice given out, even if it's with the best of intentions. So I recommend you double check the advice in this thread and post videos if you need help with form. Just stick to your program, learn the correct form and always use that with appropriate weights, eat lots and get your protein and you'll make progress in no time. On December 08 2013 20:54 TerransHill wrote:
I know alot of people think barbells and own body weight are better but I figured it would be easier as a beginner to start off with machines and get to the other stuff later.
rough diet plan: oatmeal/fruits in the morning, beef/chicken/fish with noodles, potatoes, vegetables, nuts, eggs at lunch, only protein in the evening.
I also dont want to start lifting/diet hardcore, it should be a hobby after all so a burger or pizza from time to time and getting wasted at the weekends should be included. It's the other way round, you should do barbells first to build the stability and when you get more advanced you can add in machine stuff if you like. If you start off on machines, you'll get better at doing the machines but when you pick up a barbell you'll wobble all over the place because you haven't developed the stablising muscles, since the machine was doing the stablising for you. That program is really bad though, it actually makes me kind of angry that someone can call themselves a fitness coach and recommend something like that, is his plan to give you bad advice since gym goers will never pay for a personal trainer if they actually get bigger. Firstly I would recommend you do a progam like stronglifts or starting strength since they'll help you build a solid foundation of strength and you can throw in some assistence work if you want. But if you wanted to do a more full body program the routine he's recommended has way too many reps (if you can do 18 reps you aren't lifting a heavy enough weight to put on muscle) 5 is general considered the "strength" range, 8-12 the "muscle building" range, although you're going to get stronger and build muscle with both rep ranges. Also there's not enough free weight work on that program, I don't know any good beginners bodybuilding programs but if that's what you want to do maybe someone else in this thread knows one. Diet is whatever, as long as you're getting your protein and calories it's fine. And if you're unhappy with fat you're putting on you can always adjust it. Ok is it really that bad? That 18 reps seemed a bit ridiculous to me aswell and I asked him about that. He said its better for the start so the body can get used to working out and reduce the likelihood of injury. About barbells: The excercises seem to be rather complicated, theres so much stuff u can do wrong and I fear that I could ruin my health by repeatedly doing things the wrong way. Thats why i figured machines would probably be better for me at first so I can gain some experience myself and start with barbells after. Remember the plan he gave me is only for the first 4 weeks. Is it ok when I just go along with the plan until those 4 weeks are over and see whatever plan he gives to me after that? Or would that be a complete waste of time?
The plan you have right now is a lot of isolation while you likely don't really have the strength foundation to fully benefit from it (also the rep ranges are whack and don't coincide with anything I have read online except muscular endurance, which I don't think is your goal). It probably wouldn't be a complete waste of time since you're still a novice and anything you do will benefit you, but it isn't an efficient use of your time. Whether your main goal is to be incredibly strong or have the most impressive physique, there are much better ways to do either. Do you have any long term goals at the moment?
That said, if following this fitness coach's plan for 4 weeks helps you to establish consistancy and gets you going to the gym regularly, then that's still a good benefit even if the actual routine is sub par.
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Agreed, what you do is less important than actually consistently doing it, and if doing whatever the coach tells you makes you go to the gym, then by all means do it.
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I agree that time spent in the gym is better than time spent thinking about going to the gym. But getting better with the machines doesn't really correlate with being better with the barbells, so delaying the barbell work is delaying the start of real strength and muscle building.
Also progress is a great motivator, so doing a routine that will see more progress might inspire him to keep going more.
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On December 08 2013 23:50 TerransHill wrote:Show nested quote +On December 08 2013 22:04 Eufouria wrote:On December 08 2013 09:47 GoTuNk! wrote:
Do people bully each other in US gyms or something? I've benched thousands of time with ppl doing 1/3 of my weight. Spot them and everything. I literally cannot comprehend how the weight room can be even remotely scary, compared to say, any other competitive sport or social event. I think it probably is based on an anxiety about people judging you, which , now I know how friendly all the serious regulars are, seems rediculous. + Show Spoiler +I remember doing starting strength when I was 16 or 17 and a personal trainer telling me I had an imbalance on my DL and suggesting I correct it by working on my balance with 1 leg dumbell deadlifts (wtf?!). I ended up being too scared to go back and have him see me ignoring his advice... yeah I had pretty bad anxiety issues at 16. Looking back I remember thinking he was big, when anyone could have probably got as big as him in like a year of serious lifting. @Volband anyone who is serious about the gym will be more than happy to help, I'd be wary of advice given at the gym since there's a lot of bad advice given out, even if it's with the best of intentions. So I recommend you double check the advice in this thread and post videos if you need help with form. Just stick to your program, learn the correct form and always use that with appropriate weights, eat lots and get your protein and you'll make progress in no time. On December 08 2013 20:54 TerransHill wrote:
I know alot of people think barbells and own body weight are better but I figured it would be easier as a beginner to start off with machines and get to the other stuff later.
rough diet plan: oatmeal/fruits in the morning, beef/chicken/fish with noodles, potatoes, vegetables, nuts, eggs at lunch, only protein in the evening.
I also dont want to start lifting/diet hardcore, it should be a hobby after all so a burger or pizza from time to time and getting wasted at the weekends should be included. It's the other way round, you should do barbells first to build the stability and when you get more advanced you can add in machine stuff if you like. If you start off on machines, you'll get better at doing the machines but when you pick up a barbell you'll wobble all over the place because you haven't developed the stablising muscles, since the machine was doing the stablising for you. That program is really bad though, it actually makes me kind of angry that someone can call themselves a fitness coach and recommend something like that, is his plan to give you bad advice since gym goers will never pay for a personal trainer if they actually get bigger. Firstly I would recommend you do a progam like stronglifts or starting strength since they'll help you build a solid foundation of strength and you can throw in some assistence work if you want. But if you wanted to do a more full body program the routine he's recommended has way too many reps (if you can do 18 reps you aren't lifting a heavy enough weight to put on muscle) 5 is general considered the "strength" range, 8-12 the "muscle building" range, although you're going to get stronger and build muscle with both rep ranges. Also there's not enough free weight work on that program, I don't know any good beginners bodybuilding programs but if that's what you want to do maybe someone else in this thread knows one. Diet is whatever, as long as you're getting your protein and calories it's fine. And if you're unhappy with fat you're putting on you can always adjust it. Ok is it really that bad? That 18 reps seemed a bit ridiculous to me aswell and I asked him about that. He said its better for the start so the body can get used to working out and reduce the likelihood of injury. About barbells: The excercises seem to be rather complicated, theres so much stuff u can do wrong and I fear that I could ruin my health by repeatedly doing things the wrong way. Thats why i figured machines would probably be better for me at first so I can gain some experience myself and start with barbells after. Remember the plan he gave me is only for the first 4 weeks. Is it ok when I just go along with the plan until those 4 weeks are over and see whatever plan he gives to me after that? Or would that be a complete waste of time?
I don't know who you are or what you look like, but that plan looks like something a trainer might give to a fat senior just to get the blood pumping without risking injury for an old broken body. That said, doing something is better than nothing at all.
@volband: White rice is better than brown rice. Cooking is really easy for basic shit. Just buy a sauce you like/ make a sauce you like and put it on your stovetop chicken and rice every time.
Re: barbells - they are only scary until you've used them a few times. They soon become your friends.
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Even though it was already posted, Dom is hilarious. I love almost every single one of his videos. The half-repper video was so funny, and so was his video about the smith machine. Hysterical channel.
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On December 09 2013 05:14 MtlGuitarist97 wrote:Even though it was already posted, Dom is hilarious. I love almost every single one of his videos. The half-repper video was so funny, and so was his video about the smith machine. Hysterical channel.
Probably my favorite channel along with Remi Gaillard. Not fitness related but seriously the best.
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On December 09 2013 05:17 Najda wrote:Show nested quote +On December 09 2013 05:14 MtlGuitarist97 wrote:Even though it was already posted, Dom is hilarious. I love almost every single one of his videos. The half-repper video was so funny, and so was his video about the smith machine. Hysterical channel. Probably my favorite channel along with Remi Gaillard. Not fitness related but seriously the best.
I love the video of him as a Kangaroo and the video of him as a snail. The bat one was amazing too 
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The character that Dom has created is hilarious, he's a comedy genius.
The smith machine is now referred to as the 0 gravity machine by everyone I know in the gym.
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Wait, I must've missed that sauces are important. What sauces are we talking about now?
About milk: I tried it yesterday (2,8% fat), and I can definetly drink it, just not with meals, so I drank water/sparkling water while eating, and milk after it. Now I just don't know which type of milk should I buy (or if the fat percentage even matters for me right now), and how many litres should I opt a day. Consider that I'm also supposed to drink tons of water.
About taking breaks: Should I take a day out between private exercises (pushups, situps, body squashes what I'm doing), or only between gym sessions?
Btw it's funny how after you exercised a bit you feel like some ripped madman for the next 10 minutes.:D Too bad when another 10 minutes passed I couldn't even lift a bottle, lol.
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Lol, I went off diet for 1 week (bc christmas and shit) and already the abs I worked so hard to reveal are being blanketed by fat. Sheeeeit.
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@IgnE why is white rice better than brown? That seems convenient!
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On December 09 2013 20:21 SoleSteeler wrote:
@IgnE why is white rice better than brown? That seems convenient!
Brown rice is a complex carb (slower digesting). There was some research on type of carbs and body composition and it really doesn't matter, however, brown rice has better nutritional value.
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On December 09 2013 17:59 Volband wrote:
Wait, I must've missed that sauces are important. What sauces are we talking about now?
About milk: I tried it yesterday (2,8% fat), and I can definetly drink it, just not with meals, so I drank water/sparkling water while eating, and milk after it. Now I just don't know which type of milk should I buy (or if the fat percentage even matters for me right now), and how many litres should I opt a day. Consider that I'm also supposed to drink tons of water.
About taking breaks: Should I take a day out between private exercises (pushups, situps, body squashes what I'm doing), or only between gym sessions?
Btw it's funny how after you exercised a bit you feel like some ripped madman for the next 10 minutes.:D Too bad when another 10 minutes passed I couldn't even lift a bottle, lol.
1) Sauces are easy calories and make your food taste better so you eat more.
2) Higher fat content the better. It's healthier and more calories.
3) I would gradually add other exercises between gym days if you want (like add a day a week) and see if it affects your gym performance. As long as you don't feel overly fatigued going to the gym and you think its due to doing additional exercises on the other days your fine to add more. Get a sense for what your body is ready for.
4) Enjoy the pump.
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On December 09 2013 17:59 Volband wrote:
About taking breaks: Should I take a day out between private exercises (pushups, situps, body squashes what I'm doing), or only between gym sessions?
Btw it's funny how after you exercised a bit you feel like some ripped madman for the next 10 minutes.:D Too bad when another 10 minutes passed I couldn't even lift a bottle, lol.
The exercises you are doing are low intensity, more endurance focused. You will stil see some gains to start due to the novice effect, but they will taper off quickly. To answer your question directly, yes you should be taking rest days, though with a light regime such as that, it isn't as mandatory. There are low rep high intensity bodyweight movements you can learn if you really want to go down that path, but I would definitely recommend going to the gym (specifically barbell training) over doing the bodyweight movements though.
The gym is simpler, it's easier to push yourself through that last rep vs last few seconds of a hold, but most importantly it's a lot easier to track your progress. Also you'll get a lot more help from these forums since pretty much only Eshlow has a lot of experience with the bodyweight movements, and while he did write a book on it, I don't see him around here as much anymore.
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So my workout plan doesnt get any love in here
As I already said, I want to lose weight (5kg) and build up muscles at the same time. That coach told me that contradicts, since I have to eat more when I want to build up muscles and eat less when I want to lose weight (which kinda makes sense). Could that be reason why he gave me that weird workout plan?
He also said that I have to do alot of cardio if I want to lose weight. What is your opinion about cardio? Is it really that necessary for a guy like me? (because lifting burns fat aswell right?)
However seems like Im gonna have another chat with him the next time Iam at the gym.
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Cardio isn't necessary to lose weight. On my latest cut, I have done a grand total of zero cardio and lost twenty pounds so far. It's been all lifting and calorie counting. It might become necessary later on, but don't throw all your eggs in at once.
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I went from 102kg to 88 without cardio. You can also build muscle while losing fat as a beginner no problem.
I fucking hate running -_-
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EPT
