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Workout/Staying in Shape Thread

526K views 6K replies 634 participants last post by  Nostalgia 
#1 ·
Thought I would bring this thread back, has died many times before but hopefully we can keep it going this time. Basically discuss anything to do with working out, weight lifting, body building, dieting, etc. Feel free to give people tips, ask and answer questions, whatever you guys want.

I started pretty recently myself. Never did anything up until I was like 18 as I was always playing high school sports so never had to worry about getting out of shape. Started doing casually since then and now been going hard for the past 4 months about. I am stronger in virtually every area now, stuff is starting to take shape and I am pretty damn happy with the results.

Goal now is to bulk up, which is tougher then it sounds :$
 
#3,573 ·
Anyone who could help me, I would very grateful.

I posted a week or so ago about an injured knee / leg.

I've since been to the GP's and been advised I have an enflamed muscle behind a bone in my lower leg. So every time I run, this aggravates the muscle and causes my leg to have a numb / dead leg / weak feeling.

I need rest etc.

I have a 10k on 21st July and I need to do everything I can to sort this problem. Has anyone ever had anything like this before? And how did you combat the pain and recover quickly?

Just a swing in the dark that someone can help, really.
 
#3,574 ·
ice it? which leg, which bone, which muscle? it could easily be ITB or shin splints. but i don't know, be more specific (how long on a run till out hurts, where, sharp pain or just weak feeling?).

ice, stretch, massage (depending).

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#3,575 ·
Hmm. The Doc didn't even tell my exactly which muscle. Its basically the outisde of my lower leg, so knee down. After running for 30 seconds, the dead leg comes on straght away, its almost like my leg loses all strength.

Have you heard of anything like that before?
 
#3,576 · (Edited)
Yep wouldn't mess about with an injured knee coz it can become far more worse if you push too much on it ...maybe you should check with a doctor specialist with sports in France we call them " medecin du sport" specialist with all sports injuries. I have been having an Achille's tendonitis right foot for more than a month now and can't run at all on it ..I 've tried but it comes back all the time and I take the risk of it becoming chronic. I've iced it,just started to do protocole stanish, I'm doing transverse deep friction massages, got orthopaedics soles to a foot doctor but I reckon I will need to see a physiotherapist. Did you check a foot doctor ? sometimes knee problems can result from a foot problem ( flat foot, curve foot etc ...) my advice would be check this with another doctor !!!!! He should have been able to give you more details !
 
#3,579 ·
if you dont have a foam roller use a tennis ball
 
#3,582 ·
ill admit when i fucked my SI joint i watched foam roller vids for the girls when i should have been watching to learn tips

same w/ yoga
 
#3,584 ·
so, I got a tattoo on my left ribcage ("007", it's pretty awesome), and wanted to know if you think Thrusters, pullups, and chest extensions (and flyes) will fuck it up. Pain wise I'm fine, it was yesterday and feels fine today; also I've stretched my arm around and it doesn't look like the skin stretches much at all. So I should be good to do most things. I'm just worried with the above mentioned lifts; any tips on dealing with a tattoo while at the gym for the first 2 weeks?
 
#3,585 ·
Hey guys quick question; is it hazardous to drink large amounts of fresh water on your workout breaks? Is it safer to just drink a few sips instead?
 
#3,587 ·
well honestly I think it's personal preference. Most people would tell you sips, as large amounts of water will make you sluggish and upset your stomach during lifting. I don't know the science behind it, but it's like moving a fish bowl around without water as compared to with water. Which one sounds harder?

I do 1 long sip for like 3 seconds on breaks, or no water breaks at all. Just don't take shots of whiskey in between sets.
 
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#3,590 ·
in 5 days? easiest?

no carbs, 45 minute cardio sessions, optional lifting, 10-15 sauna sessions, no sodium, smoke, eat chicken and broccoli.

5 day cut. 8*D

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#3,591 ·
I've overconsumed water before. I thought I was offsetting for high caffeine intake but little did I know I was verging on cellular destruction. I'm talking 5+ litres in only 5 or 6 hours. Really scary situation that got me learning the science behind proper hydration. Tired, confused, bloated, weak, etc. - I pissed five times before taking in another liquid after that. :lol

As for between sets, I'd only recommend it if you're Truly dehydrated but your thirst receptors will screw off every time you take a small sip.

Pulled 365 raw after warm up sets yesterday but didn't continue the working sets cause I didn't want to be pulverized before a 9 hour active work shift. Still did the circuit from hell and windmill curls after though. Closing in on 400, woot!

Bumped my overhead press PR up to 150lbs today which was nice/surprising because I didn't think I would do it. Got into angry kill mode and boom, that was a great feeling. It's becoming my second favourite movement because just like with the deadlift, you either lift that shit and lock out or you fail. There's no cheating either really (as long as you refrain from using legs on the OH).
 
#3,593 ·
Guys I need help. I'm crazy out of shape now. I haven't done any physical activity since may when my hs sports season ended. But Im planning on joining an mma gym next month when it opens, and I need to gain way more cardio before I can even dream of joining. So what's the fastest way to gain cardio? I hate running outside because I feel like I'm going to faint. I don't know if Im just pushing myself too hard or something is wrong. Is it better to take fitness classes? Or just go to the gym and do hours on the treadmill?
 
#3,594 ·
Either or. Classes are good if you like a structured, group-type workout but there may be a slight learning curve for some of the moves and exercises compared to plodding along on the treadmill. This can be a good thing because it'll keep your mind occupied.

You may also just be running too fast and you can always go slower and work up your pace as you improve.
 
#3,595 ·
Strength train also. Do high intensity interval training. Do strength circuits. Do calisthenics. Do plyometrics. Eat lots. Take caffeine before. Swim. Intensity will be key for an MMA gym.


And my last two-a-day legs before a deload. Wound up doing five push/pull/leg cycles over the last four weeks or so and yeah, body says chill so I shall.


Barbell hipthrusted 405x4 because fuck yeah: strong ass. I wrote that same-ish sentence last week for 345. Nobody does the damn movement but everyone should because it's a killer.
 
#3,596 · (Edited)
what exactly do you mean "hipthrusted"? I do thrusters, is that what you mean? like a front squat into a push-press. But I can barely do my own body weight more than once (188lbs)

edit: ok, nevermind. I googled it, I do thrusters you do isolated hip thursters. I did those one in my life; but I also used to do kettle bell swings with 100 lb, when I had access to a kettlebell. 405 is a lot though.
 
#3,607 ·
I"m 190 and I can do 235 lbs. probably twice. I always felt my bench was weak too, so this is reassuring chart. do you have any other charts?
 
#3,617 ·
The other big three...

um, bullshit. How does a 198 lb. man go from 155 to 290 in one step? Is that a mistake? That's nearly double. I'm only 190 lbs. and I max 315 on a great day. I want to find their pullup chart.

I also think the squat chart was very low.

full time work is fucking with my training

sigh
Bro, you need to bench more.
 
#3,609 ·
what is "untrained"? Because I can safely say I couldn't do most of those weights when I first started. :(


I know some other people that couldn't do their respective weights either. Although I guess we could have been all just WEAK compared to the average person. 8*D :side:
 
#3,610 ·
Those are all one rep max measures.

At 187lbs, my new raw deadlift PR today is 385lbs! (Took a video to prove it too!) Got 400 off the ground but it wasn't gonna happen.

I'll test my 1RM back squat within the next week or so but given my deadlift progress, glute focus, front squat 1RM of 255lbs, and my last max test of 275x2 two or three months ago, it will be somewhere north of 300.

My bench is terrible relative to everything else and I can admit that. It took everything and full hype to do 205 once a couple weeks back.

My overhead press, on the other hand, is relatively great considering only training it since late May. 150lbs 1RM a week or so ago.

So I'm comfortably intermediate on all of them except the bench, which is pretty sweet. Deadlift, press and squat may all see advanced level before the year's out. Hooray for progress.
 
#3,611 ·
I'm having trouble gaining muscle and I was wondering if anyone had any advice. I work out 5 days a week (Chest day, arm day, back day, leg day and shoulder day), I eat very healthy, take in about 150 grams of protein a day and I get plenty of sleep. I feel like I'm doing everything you need to do (Although I have heard from some places you need 1 gram of protein per pound of body weight).

Do I need more protein in my diet? What can I do to gain more muscle quicker. By the way, I'm 6'1, around 190 pounds with a BF% of 14.6.
 
#3,700 ·
you need more rest days
 
#3,613 · (Edited)
Here's my workouts for the week:

Chest Day
Bench Press (5x5)
Incline Bench Press (3x10)
Dumbbell Flys (3x10)
Front Raise & Pullover (4x10)
Incline Dumbbell Flys (3x10)
Cable Crossovers (3x15)

Back Day
Lat Pull Down (4x10)
One Arm Dumbbell Row (4x10)
Pull Up (4xFail)
Close Row (3x10)
Shrugs (4x10)
Machine Pulldown (3x10)
Deltoid Row (3x10
I will do dead lift on occasion but at the gym I go to currently, it is difficult to get dead lifts in

Arm Day
Preacher Cable Curl (4x10)
Tricep cable Pushdown (3x10)
Concentration Curls (3x10)
Lying Tricep Extension (4xFail)
Standing Dumbbell Curl (4xFail) Superset with the Tricep Extensions
French Press (3x10)
Hammer Curls (3x10)

Shoulder Day
Military Press (3x10)
Seater Arnold (4x10)
Single Shoulder Press (3x10)
Reverse Flys (3x10)
Dumbbell Front Raise (4x10)
Dumbbell Lateral Raise (4x10) Superset with the front raises

Leg Day
Squats (4x5)
Standing Calf Raises (4x25)
Leg Extensions (4x10)
Leg Curls (3x10)
Leg Press (4x10)

At the end of every day I also do 45 crunches, 1 minute of plank and 1 minute of scissor kicks. I also have an abs day, which I consider more of a rest day since it's pretty light, here is what I do for ab day:

Ab Day
Crunches (4x30)
Leg Raises (4x15)
Heel Touches (4x15)
Toe Touches (4x15)
Scissor Kicks (4x:30)
Plank (4x:30)
Side Planks (4x:20) 4 on each side

I do that as a circuit, no breaks in between each workout.

Now don't get me wrong, I have seen some progress. I'm in the best shape of my life, I'm much leaner than I've ever been before, but I want to gain more muscle. For supplements I take whey protein after every workout, I take pre-workout, I take fish oil pills and multi-vitamins and I also take a fat burner (Trying to get bf% to 10%).
 
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