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On June 30 2010 23:38 Newguy wrote:
Travis what would you recommend people do who want to tone their body but don't have a pull-up bar on their wall or 45 pound weights? I run 3-4 miles every other day and play tennis every other day, but I can't do more than 15 pull-ups. I was planning on doing sets of push-ups and crunches too, I dunno if thats a good idea?
i know that i am not travis but- here is what i would do
work on push ups, diamonds, wide stance, hand stand push ups, i would also suggest working on air squats, or kettle bell swings  pull ups are a great addition. Turkish get ups could also help you out With squats (working legs, back, core) push up variations (pectorals, core, triceps), push ups (wide stance, semi-one armed, close grip- can work lats, back, core, biceps) and of course- if you have any bar bells- doing Olympic lifts lead to some great overall fitness / body tone.
ohh before i forget- if strict pull ups are getting to easy- try L ups! they really hurt 
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On June 30 2010 23:41 st3roids wrote:
Abs are all about diet fyi
At about 10% fat u can clealry see ur upper abdomen
less than 7% and u can start seeing the lower ones as well
About crossfit , it might not be boring and it might be different as well , but if you want the best results ...well thats another story
what? best results? what are you talking about? best results as in relation to what?
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Thanks for the responses guys.
Up until now ive been mostly eating whatever I got my hands on, never payed attention to that, its a bit harder to pick exactly what I eat because I have almost no control over the groceries we buy, and dont really have money to buy anything my self. I have started to replace all the soda and crap i used to drink with tea, water, and freshly squeezed juice, I always ate fruit daily but now il try to add much more vegetables into my diet, I eat fried eggs for breakfast almost every day, how does that affect me ? Also ive been avoiding bread, will this be of any use, or detrimental in any way ? For now im basically trying to cut out all the junk and see if there is any progress before I try to set up a strict eating plan that I could hopefully control myself. Im trying to drink a lot more water and eat a lot more vegetables, also are the 6 smaller meals a day that important ?
As far as exercising goes I dont really have access to a pool or a gym where i live without a hour of commuting. I set up some gear in my attic, it consist of a exercise bike, a large punching bag (around 200lbs), a bench press with 2x20 and 2x40 discs, and a set of dumbbells. I also have a regular bike. So, could I get anything done with this ? Also, what would you say is the best time to work out, mornings, evenings ? And eating before or after exercising, how long should I wait after or before eating.
Uh, im asking a lot of questions here I could probably google, but I trust you guys more than the cold void of the internet, I hope you dont mind.
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On July 01 2010 00:11 besiger wrote:
Thanks for the responses guys.
Up until now ive been mostly eating whatever I got my hands on, never payed attention to that, its a bit harder to pick exactly what I eat because I have almost no control over the groceries we buy, and dont really have money to buy anything my self. I have started to replace all the soda and crap i used to drink with tea, water, and freshly squeezed juice, I always ate fruit daily but now il try to add much more vegetables into my diet, I eat fried eggs for breakfast almost every day, how does that affect me ? Also ive been avoiding bread, will this be of any use, or detrimental in any way ? For now im basically trying to cut out all the junk and see if there is any progress before I try to set up a strict eating plan that I could hopefully control myself. Im trying to drink a lot more water and eat a lot more vegetables, also are the 6 smaller meals a day that important ?
As far as exercising goes I dont really have access to a pool or a gym where i live without a hour of commuting. I set up some gear in my attic, it consist of a exercise bike, a large punching bag (around 200lbs), a bench press with 2x20 and 2x40 discs, and a set of dumbbells. I also have a regular bike. So, could I get anything done with this ? Also, what would you say is the best time to work out, mornings, evenings ? And eating before or after exercising, how long should I wait after or before eating.
Uh, im asking a lot of questions here I could probably google, but I trust you guys more than the cold void of the internet, I hope you dont mind.
In that case I recommend that you try out P90X. You can torrent the DVDs if you want, and all it requires is a pull-up bar, some dumbbells, and a yoga mat. It is a great program.
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On June 30 2010 12:41 decafchicken wrote:
DimSum what do your workouts look like? I've never really had an oly centered workout and i might wanna do a bit of it while i still have access to mats + rubber weights for the summer. I've pretty much always done a powerlifting centered workout with maybe an oly lift or too added in. Also, you didn't list a number for deadlifting...do you even deadlift?
I dont deadlift because it isnt part of my program. In some oly programs people deadlift, so its not uncommon. It just depends on your coach and what system they train in.
My program varies in different stages toward a competition.
my workout right now. After it says "others", it just means it something i do exercises I think I should do after my main workout. The reps and sets vary from week to week. Also if I am feeling good I will go heavier and if I feel bad I can go lighter or have less sets. Usually the reps are singles, doubles or triples. I usually do doubles for most things.
MON
snatch hang or off block
snatch pull
front squat
-----others
overhead press in front squat position (not sure whats it called)
back extensions
abs
TUES
clean hang or off block
rack jerk
clean pull
----others
pull ups
abs
WED
snatch balance
jerk behind neck
back squat
----others
overhead press
back extensions
abs
FRI
power snatch
power clean
SAT
snatch
clean and jerk
back squat
--others
pull ups
abs
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On July 01 2010 00:11 besiger wrote:
Thanks for the responses guys.
Up until now ive been mostly eating whatever I got my hands on, never payed attention to that, its a bit harder to pick exactly what I eat because I have almost no control over the groceries we buy, and dont really have money to buy anything my self. I have started to replace all the soda and crap i used to drink with tea, water, and freshly squeezed juice, I always ate fruit daily but now il try to add much more vegetables into my diet, I eat fried eggs for breakfast almost every day, how does that affect me ? Also ive been avoiding bread, will this be of any use, or detrimental in any way ? For now im basically trying to cut out all the junk and see if there is any progress before I try to set up a strict eating plan that I could hopefully control myself. Im trying to drink a lot more water and eat a lot more vegetables, also are the 6 smaller meals a day that important ?
As far as exercising goes I dont really have access to a pool or a gym where i live without a hour of commuting. I set up some gear in my attic, it consist of a exercise bike, a large punching bag (around 200lbs), a bench press with 2x20 and 2x40 discs, and a set of dumbbells. I also have a regular bike. So, could I get anything done with this ? Also, what would you say is the best time to work out, mornings, evenings ? And eating before or after exercising, how long should I wait after or before eating.
Uh, im asking a lot of questions here I could probably google, but I trust you guys more than the cold void of the internet, I hope you dont mind.
Ok so for food- your diet seems good. I can never stress enough water, and cutting out soda is great tea is a good choice, but be careful with some juice as some brands are sugar water lol.
As for food- eating a well balanced, high variety diet is the best way to go Eggs are good, however i would mix it up once and awhile. Oatmeal is an amazing food, as well as peanut butter. For breakfast i normally eat some yogurt, oatmeal, and peanut butter toast with some whole milk. Generally you can consider a meal 'healthy' if you are eating 3 or more food groups. When you are eating i would suggest eating 5-6 times a day, and make your meals a bit lighter. Eating 3 high calorie meals is not the right way to go if you want to grow your metabolism correctly.
As for working out- it sucks that you don't have a pool, becuase swimming is an excellent activity. It also seems that you don't have cross country experience which is also a shame If you can get a rowing machine- that could be idea. I am not a big fan of biking, because it leaves the upper portion of your body to wither away, while your legs get huge lol.
As for the equipment you have- i would suggest using these types of work outs:
Because you are trying to lose weight, and tone your body- i would suggest some high intensity lifts. Stay away from 3-5 rep heavy weight lifting, and instead try:
Weighted pull ups, L ups, Wide grip Pull ups (strict and kipping) weighted overhead squats, Turkish getup's, push up variations (handstand, wide stance, diamond ext) Also you can use your dumbbells as kettle bells is another great idea. Kettle bell swings are a great way to work your core and legs. Because you have a bar and some bar bells, some Olympic lifts could also be very useful.
I know that some on here may not agree with me, but www.crossfit.com could be just the thing you are looking for. cross fit uses equipment you already have at home, and combines some really crazy workouts for some intense lifting
As for when you should eat- normally you want to get some protein inside of you at least 20 min after a workout. other than that- it doesn't matter when you eat (just not too soon before a workout) and it also doesn't matter when you work out.
I think that answers all of your questions?
Also here is a sample workout from crossfit- that you could do in your home gym:
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
and
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
and
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
all three of these workouts, you could perform right now- in your home gym. If commuting is a problem for you- i would suggest seriously taking a look at this stuff
ps: if you are looking for more information on diet- just shoot me a pm. i can give you some advice that my friend used to drop his weight 30lbs
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Wait... the link in there: http://forum.bodybuilding.com/showthread.php?t=122226561
I just read through the entire thread and people seem to think it's fucking hilarious. Did I miss something? I mean, sure the spelling was bad, he spelled biceps wrong, and probably understated the calorie count by 50%, but other than that, it seems like a legitimate guide right?
(I'm serious not trolling)
I mean do girls really care if you have nice quads? And if I do the exercise in a similar (albeit less extreme) fashion as he describes will I indeed become insanely tone?
Btw, I'm currently at the point where while standing without flexing my upper abs are totally visible, but I need to flex to make my lower abs visible, which is really inconvenient. Since I'm not a fan of starving myself or cardio, what kind of timescale could I look at for daily weight-training to show results in body fat reduction? If it takes longer than 3-4 days, I'm gonna consider eating nothing but protein and salad, and maybe maybe (maybe) do some treadmill. (I really hate cardio)
Anyway, thanks guys. (if I'm sounding like a douche, plz pm me, though I think my intentions and goals are pretty clear right?)
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lol everything about that op is wrong. That is why everyone is laughing. Its just making fun of those meatheads you see in the gym that just do abs, bench, and arms.
I always thought being "toned" is just a stupid word. Your muscles get bigger or smaller, it doesnt get "toned".
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On June 30 2010 23:38 Newguy wrote:
Travis what would you recommend people do who want to tone their body but don't have a pull-up bar on their wall or 45 pound weights? I run 3-4 miles every other day and play tennis every other day, but I can't do more than 15 pull-ups. I was planning on doing sets of push-ups and crunches too, I dunno if thats a good idea?
I would recommend that you get a pullup bar, or at least a rope - you can't be balanced without it. Well, you could if you regularly went strength climbing, but I don't think you are going to do that.
As for what exercizes to do, the harder, the better. The lower the max reps you can do, the more strength it will build. Get creative, you can even make up your own shit if you want. There are lots of ideas in this thread though, plenty of people know what they are talking about. I do bodyweight progressions and pushups/pullups of those progressions. They are discussed in one of eshlow's links in the OP.
An example of how to increase difficulty to lower your potential max reps could be shown with pushups. Maybe you can do 50 regular pushups. Well, try making a diamond with your hands and doing a pushup - turns out you can only do 18. Well, that's still not low enough reps for good strength building(best way for definition). So, try putting your hands in fists, and putting them together on the ground in front of you with your thumbs touching each other side by side. Now try those pushups. Turns out you can only do 4. So that'd be a great exercize to work on. Then, when you're done with those, you could try working 1 arm pushups. Etc etc.
But really - get a pullup bar or at least string a rope up somewhere to do exercizes with. Or rings are the best actually. You could buy a pullup bar that mounts in a door frame they are pretty cheap.
Also, I can't do much more than 15 pullups at once, either. But that's because that is a matter of endurance and I am more focused on strength than endurance.
I actually haven't even trained regular pullups in a very long time.
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Misrah, I actually did crossfit stuff for a bit when I had access to a gym(though I could never really accomplish the goals I wasn't in good enough shape yet). However, without access to a gym - I often need stuff I don't have access to, primarily dumbbells.
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I maxed out on squats today and got 418 wih full ROM. Well, kinda maxed out, I didn't miss once and didn't try 423 or 428 (because running out of time).
Will max out on Deads and Press later this week (bench doesn't really make sense after my shoulder injury the last two months) and decide what kind of program I'm doing afterwars. I'm a little bit tired of 5x5.
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On July 01 2010 02:01 travis wrote:
Misrah, I actually did crossfit stuff for a bit when I had access to a gym(though I could never really accomplish the goals I wasn't in good enough shape yet). However, without access to a gym - I often need stuff I don't have access to, primarily dumbbells.
i have to agree- the only problem with crossfit is you need a gym, or home barbells
So i have to ask again- is anyone interested in doing online crossfit with me? i need someone to help motivate me to do more work faster 
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hey guys, i've been looking into starting strength to try to put on some mass. i train kung fu 3 days a week however, and i usually use the off days to rest up (plus i work all day on those days). my question is, is it better to lift before class and use the recovery time off, or is it better to lift on those off days to balance my routine?
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lift on the off days. don't stack all your work, your kung fu, and your lifting into the same days. you won't be able to accomplish nearly as much.
or am i misunderstanding your schedule? you're kind of confusing about it hehe
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On July 01 2010 03:40 travis wrote:
lift on the off days. don't stack all your work, your kung fu, and your lifting into the same days. you won't be able to accomplish nearly as much.
or am i misunderstanding your schedule? you're kind of confusing about it hehe
seconded.
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well, i work monday, wednesday, friday, sunday. i have kung fu on tuesday, thursday, and sunday. my question is, is it better to stack it with kung fu or work?
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work. do it before you go to work is best imo. after work would be ok too but you'll probably be more tired.
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On June 30 2010 23:38 Newguy wrote:
Travis what would you recommend people do who want to tone their body but don't have a pull-up bar on their wall or 45 pound weights? I run 3-4 miles every other day and play tennis every other day, but I can't do more than 15 pull-ups. I was planning on doing sets of push-ups and crunches too, I dunno if thats a good idea?
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training
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On July 01 2010 02:50 Malinor wrote:
I maxed out on squats today and got 418 wih full ROM. Well, kinda maxed out, I didn't miss once and didn't try 423 or 428 (because running out of time).
Will max out on Deads and Press later this week (bench doesn't really make sense after my shoulder injury the last two months) and decide what kind of program I'm doing afterwars. I'm a little bit tired of 5x5.
Maxing out on deads this week too! Bench not for a couple weeks though. Going for 455, i already have it set up at my gym, my god did it look like a lot of weight :D Had to take off a rubber plate and replace it with metal to fit on the bar. Can't wait to dominate it though. Fun to have someone this close in lifts with on TL! What are your goals n such?
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On July 01 2010 00:23 AoN.DimSum wrote:[ Show nested quote +On June 30 2010 12:41 decafchicken wrote:
DimSum what do your workouts look like? I've never really had an oly centered workout and i might wanna do a bit of it while i still have access to mats + rubber weights for the summer. I've pretty much always done a powerlifting centered workout with maybe an oly lift or too added in. Also, you didn't list a number for deadlifting...do you even deadlift? I dont deadlift because it isnt part of my program. In some oly programs people deadlift, so its not uncommon. It just depends on your coach and what system they train in. My program varies in different stages toward a competition. my workout right now. After it says "others", it just means it something i do exercises I think I should do after my main workout. The reps and sets vary from week to week. Also if I am feeling good I will go heavier and if I feel bad I can go lighter or have less sets. Usually the reps are singles, doubles or triples. I usually do doubles for most things. + Show Spoiler +
MON
snatch hang or off block
snatch pull
front squat
-----others
overhead press in front squat position (not sure whats it called)
back extensions
abs
TUES
clean hang or off block
rack jerk
clean pull
----others
pull ups
abs
WED
snatch balance
jerk behind neck
back squat
----others
overhead press
back extensions
abs
FRI
power snatch
power clean
SAT
snatch
clean and jerk
back squat
--others
pull ups
abs
Jesus no wonder you're such a beast lol. Really wish i had an olympic gym/club/coach to workout with here/and at school, it looks like something i'd like to mix in with my powerlifting and would really help my explosiveness for rugby.
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EPT
