The Gym Thread...

[I'm hungry]

and if you want a beginer workout id say stick to deadlifts, squats and benchpress.

[Fishy]

Been doing cardio for about a month now solid, (got a cycle, rowing and cross trainer machine things in the garage), and it's making f**k all difference. This month I've changed my diet which I'm hoping will help more. (Less carbs and fat, more protein)

Is there anything else I should be doing?

[Fish-Finger-er]

and DONT OVERTRAIN, train smart and if you train properly you shouldnt need to train a muscle more than once a week

trust me

erm i disagree.

1) its what works for you, not everyone else.

2) does overtraining really exist(well it exists, but not to the extent everyone thinks it does)

amount of time some ones says "im sore, im training too much, i shouldnt be training this hard 4 days a week" its bollox. i used to train 3 times a week, and was sore afterwards. i suddenly went to training 5 days a week(off wednesdays, off sundays), kept pretty the same workout, and just added the extra 2 days in, it hurt like hell for the first few days, then my body adapted to it.

in the same way, the first couple of times you go to the gym it hurts, your body adapts to it.

also im not being funny, but muels a noob, hell get noob gains no matter what he does. theres little more to it,than sleep, eat clean,but eat loads, and train hard. wouldnt say he needs to start splitting muscle groups once per week or anything.

[Muel]

I need to rearrange my workout and I'm stuck.

I currently do these:

Bench Press

Chest Fly

Pull Over

Upright Row

Shoulder Press Before Neck

Lateral Raise

Crunches

Bent Over Rowing

Sumo Deadlift

Calf Raises

Close Leg Squats

Squats

Curls

Hammer Curls

Overhand Curls

Tricep Kickbacks

In that order, I need to rearrange them so that I am doing the right things each day, but I'm not exactly sure what they all do. :$

[Fish-Finger-er]

Been doing cardio for about a month now solid, (got a cycle, rowing and cross trainer machine things in the garage), and it's making f**k all difference. This month I've changed my diet which I'm hoping will help more. (Less carbs and fat, more protein)

Is there anything else I should be doing?

more/heavier weights.

muscles metabolically active, it burns calories just sitting there, the bigger it is, the more calories it burns.

not to mention the large amount of protein and carbs a muscle will absorb when its repairing itself after a workout.

[I'm hungry]

overtraining is training a muscle that is still sore from a previous workout.

and it shouldnt be worked untill its fully recovered.

and about beginers starting to train... its the time when you gain muscle the quickest because your body isnt used to it.

i gained 6 kgs in the first 2 months i started training. no supplements no nothing. split routine and at least an 8 hour sleep a night, eating 4-6 times a day when possible

might not work for him but its worth a try and i think he should try both and decide what works for him

[Muel]

Okey Dokey.

I am sure I have increased in size since I started, the most noticable being my upper pecs, upper arms, and I believe, traps.

The ones that I kill with lateral raises 3 times a week.

I need to sort out my routine. Please help.

I'll have a go tommorrow and post up my result.

[I'm hungry]

muel you after a full body workout? or split?

[Muel]

muel you after a full body workout? or split?

I don't know...

The one where you work every day, with emphasis on certian muscle groups per day, giving each group a 2 day rest from hard work, but light work the other two days, I think, I'm not sure any more, I need to sleep now.

I get to lie in tommorrow! I'll wake up at 6 and listen to the radio until 7, bliss.

[Gavyn.]

I disagree with this whole completly structured workout I see why people do it but i'm sure it's much better for you to do what you feel comfortable doing when you want to do it. rather than doing the next thing on your list on a certain day.

anyway i've had to go easy on the lifting recently and work on cardiovascular because I was getting to heavy and both my hands are bruised and swollen on the knucle and palm from punching my punch bag so hard and often.

also my flexiblilty has gone down alot over the last year through lifting heavier wieghts and I need it for karate since i'm taking it up again.

[Urban mammoth]

Oh i want illegal hahaha no i dont really need anything for mass building, im hench enough would just be nice to have some more definition

hahaha if you want some crazy stuff then look on

www.prohormones.com

and also have a look on google for something called methyl 1 test

wooooooo, if u used that u wud have balls the size of peanuts!!

but arms the size of arnie!!

mwahahaha

[munkee]

Okey Dokey.

I am sure I have increased in size since I started, the most noticable being my upper pecs, upper arms, and I believe, traps.

The ones that I kill with lateral raises 3 times a week.

I need to sort out my routine. Please help.

I'll have a go tommorrow and post up my result.

how long does your huge work out take? you are doing way too many exercises. Cut it down to 6 of the spread across 3 days

also for the overtraining rant:

http://www.t-nation.com/readArticle.do?id=1442461&cr= go down to #5 , best way ive seen it explained. Hence why i will agree with trials punk, overtraining for the average gym go-er is complete bullshit and should not even enter this thread. Simply training when you have muscle soreness is NOT overtraining.

Edited January 25, 2008 by Spacemunkee

[Muel]

Takes about an 1.5 hours I think. Ish.

It works really well for me, my whole body ends up feeling well worked afterwards.

[I'm hungry]

oh my god seriously no offence but stop spouting shit. That is not overtraining seriously go bloody read.

http://en.wikipedia.org/wiki/Overtraining

i've studied muscles and anatomy for 2 years, you clearly havent got a clue what your talking about, overtraining is training a muscle that is sore!

idiot

[munkee]

£40 a months is ALOT lol

I go 5 times a week, saturday and wednesdays are break days.

If i wasnt paying a membership, it would be £2.50 each time i go, work it out how much i would be paying, its a massive diffrence like!

the one where you sit up straight and push the bar upwards is for yourshoulders. i doubt you can do 60kg with your shoulders 30 times i can only do 25KG JUST 10 times! lol

Ive seen 60kg done by some proper small guys, i said earlier in this thread that seated military press is definitely suited to some people whilst not others. Same as leg press and leg extensions, trials riders can blast them out all day long. But can end up being shite at other stuff because you arent adapted to it.

http://en.wikipedia.org/wiki/Overtraining

i've studied muscles and anatomy for 2 years, you clearly havent got a clue what your talking about, overtraining is training a muscle that is sore!

idiot

quoting a link from wikipedia says it all and the likely hood that your 2 years have involved doing an A-level in PE counts for f**k all im afraid. Get on some real sites where people know what they are talking about. Im much more inclined to trust Christian Thibaudeau about overtraining than a few wikipedia links.. after all he does train olympic athletes day in and day out and transformed his own body from a 200lb tub of lard to a 230lb giant muscle.

[I'm hungry]

i posted that link especially to show you that the shittiest sites know that muscle needs time to recover before its worked again.

and about talking to people... i've been a member of bodybuilding.com since feb 2005 and spoken to alot of pt and amateur bodybuilders, and read countless articles from charles glass ( who is asociated with only the best ) saying that you need to kill the muscle in your workout but the give it time to recover for the next workout.

im not really that bothered, i have my routine ive done my research so lets just leave it as you disagree with me

[munkee]

aye agree to disagree there are bigger problems.. like what to do with el muelio

[Ash-Kennard]

read, that article, was a very interesting read, cheers

[Muel]

aye agree to disagree there are bigger problems.. like what to do with el muelio

You can tell me how this sounds please.

DAY 1 - Chest + Biceps

Bench Press

Chest Fly

Pull Over

Curls

Hammer Curls

Overhand Curls

DAY 2 - Shoulders + Traps

Upright Row

Shoulder Press Before Neck

Lateral Raise

DAY 3 - Back + Triceps

Bent Over Rowing

Sumo Deadlift

Tricep Kickbacks

DAY 4 - Legs

Calf Raises

Close Leg Squats

Squats

DAY 5 - Rest in time for the weekend.

DAY 6 - Ride.

Day 7 - Ride.

Crunches Every Day.

I made it up.

[I'm hungry]

You can tell me how this sounds please.

DAY 1 - Chest + Biceps

Bench Press

Chest Fly

Pull Over

Curls

Hammer Curls

Overhand Curls

DAY 2 - Shoulders + Traps

Upright Row

Shoulder Press Before Neck

Lateral Raise

DAY 3 - Back + Triceps

Bent Over Rowing

Sumo Deadlift

Tricep Kickbacks

DAY 4 - Legs

Calf Raises

Close Leg Squats

Squats

DAY 5 - Rest in time for the weekend.

DAY 6 - Ride.

Day 7 - Ride.

Crunches Every Day.

I made it up.

Altered it a little, added more compound exercises and taken some out.

This is how i would do it if i was to do it

DAY 1 - Chest + Biceps

Bench Press

Incline Bench Press

Dumbell Flys ( Flat and Incline )

Barbell Curls

Hammer Curls

DAY 2 - Shoulders + Traps

Shrugs ( 5 sets barbell 5 sets dumbbell )

Shoulder Press to Front

Lateral Raise

Bent over reverse flys

DAY 3 - Back + Triceps

Wide grip pulldowns

Bent Over Rows ( dumbell & barbell 5 sets each )

Deadlifts

Skull crushers

Cable pressdown

DAY 4 - Legs

Calf Raises

Squats

Legpress

OPTIONAL Leg extensions

DAY 5 - Rest in time for the weekend.

DAY 6 - Ride.

Day 7 - Ride.

And thats a damn good workout guaranteed.

Sets, it's really up to you but i'd say try and do at least 4 sets if possible, i normally do 5.

Reps, id say 6-10 reps per exercise, you decide how many but i'd recommend do as many as you can, train to failure so use a weight that you will definetly NOT be able to lift more than 10 times.

Someone might want to add, but i tried to keep it simple ish!

Cheers

[will]

No offense to anyone in this thread, but nearly everyone is talking rubbish apart from Big Mac. I would suggest if you are serious, you get onto a body building forum and read. Also buy John Beradi's book(s) on nutrition.

There is such a thing as over training, it affects nearly everyone when they start. Strict structure of your workout is the only way to consistent gains. And as for some of the diets I've seen posted here..... omgz.

Edited January 26, 2008 by will

[Fish-Finger-er]

There is such a thing as over training, it affects nearly everyone when they start.

And as for some of the diets I've seen posted here..... omgz.

i say once more, my opinion, and only my opinion.

overtraining isnt really an issue.at all.

the point you say of it affecting nearly everyone when they start, is in my opinion, to the body not being used to it.

bearing in my mind this is the "weight training" thread and not the "bodybuilding" thread.

once your body adapts to something it will cope with it. unless your being totally ridiculous.

when you first start training, youll go through periods of hurting for days after a workout.but it soon passes, and your able to train more often, i remember when i first started training, id train monday, and thursday, id hurt every day of the week. theres no way i could of contemplating working out 4 times a week then, with the same amount of effort. I now train with weights 4 times a week and train way harder than i did back then.

i look at the lads i know whove been through the thai training camps, the regime there is up early, 6 mile run, shower breakfast,an hour or sos rest time, 2 hours weight training, shower, dinner,another hours rest time, then 2 hours of padwork, which is basically more cardio. dinner, then rest time/sleep. some of them will even throw in a 3 mile run before bed. do 300 sit ups at the end of the weights session, and 200 at the end of padwork.thats 6 or 7 days a week. most of the lads are like 5"10-11,and around 75-80kgs, but there all benching 100kg+ 8 times for 3 sets now there back home. granted, they may not be big, but then thats not what they are after. they are weight training, which is the title of this thread. cant see overtraining has done them much damage.

applies to pretty much anything, your body gets used to it, ive worked manual labour jobs cash in hand,and on the first day. where ive sat down at night to eat my tea,i couldnt hold my knife and fork, but theres 40 year old blokes, moving twice as much work as me, and walking home afterwards as there on drink drive ban. because there bodies adapted to it. when i first went out for an 85 mile stint on my enduro bike, me and a bloke i work with, whos 54, went for a thrash over the welsh hills.by the end of the day, i couldnt push me bike on the trailer, i lent me bike over at one point close to the end, and didnt have the strength to pick it back up, but he does it every week, and its like a walk in the park for him, because his bodies adapted to it.

not saying you can train as hard as you want 6 hours a day, 7 days a week, and your body will get used to it, but training each muscle group once a week or whatever, can be trained 2 or more times quite easily, your body will get used to it.

just cos big mac is sounding like an expert to you, only means hes on the same kinda forums as you. and reading the same info as you. theres plenty of ways to do things, following the advice on the bodybuilding forums doesnt always constitute the only way to success.

just because carb cycling, creatine and full body splits are the flavour of the moment on a forum, doesnt mean you need to do them to succeed. people have been bodybuilding for years, when cycling was a form of cardio, as opposed to a way of rotating which supplements you take.

[I'm hungry]

bodybuilding is going to the gym and building your body. weight lifting will build your body therefor its bodybuilding.

its a shame the word bodybuilding is nowa days asociated with 250 lbs mass monsters, but if your lifting weights your bodybuilding.

as to the fact that im a member on bb.com and i read and get my info from there, its because it has plenty of members who start out as skinny 140lbs guys and get to 200 lbs through PROPER training.

and i go there because its a good place to start gathering information if your serious about lifting.

i'd highly recommend the forums on there actually

[Fish-Finger-er]

bodybuilding is going to the gym and building your body. weight lifting will build your body therefor its bodybuilding.

its a shame the word bodybuilding is nowa days asociated with 250 lbs mass monsters, but if your lifting weights your bodybuilding.

as to the fact that im a member on bb.com and i read and get my info from there, its because it has plenty of members who start out as skinny 140lbs guys and get to 200 lbs through PROPER training.

and i go there because its a good place to start gathering information if your serious about lifting.

wasnt a slur on you at all, more just pointing out, that you probably appear to be following the right path in wills eyes, while to him were all pussy footing around wasting our time. while you are following the right path, its not the only right path as such.

couple of lads i went to school with are in the army, there brilliantly built now. sure they work out, but apart from army pt, and casual social sessions in the gym, they dont have a workout, theres no structure to their weightlifting(obviously pt is structured,but not for "bodybuilding") they dont use supplements, dont follow strict high protein low carb diets, with refeed days or the like, they sure as hell dont take it seriously.

[Biff...]

im on anabolics and all sorts now its f**king greatttttt