Workout/Staying in Shape Thread - Page 102 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 05-25-2010, 07:53 AM   #1011 (permalink)
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Default Re: Workout/Staying in Shape Thread

You can't lose fat from a particular spot. Doing exercises to strengthen your core is a good thing as it can prevent postural problems and the like but you can't just do your abs, a little bit of cardio and expect to be ripped. Its just not going to happen.

Biceps and triceps are pretty small muscles in relation to your body anyway, focusing on getting big arms is such a douchebag way of thinking. You're not going to gain a large amount of muscle mass if you're not working much on your chest, back etc.

How're you going in terms of nutrition? A good diet is essential if you want to bulk.

Also how many reps do you do in each set? Do you focus any time on any other exercises than the 3 you mentioned?
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Old 05-25-2010, 08:03 AM   #1012 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Sticksy View Post
You can't lose fat from a particular spot. Doing exercises to strengthen your core is a good thing as it can prevent postural problems and the like but you can't just do your abs, a little bit of cardio and expect to be ripped. Its just not going to happen.
So what do you suggest that I should do?

Quote:
Originally Posted by Sticksy View Post
Biceps and triceps are pretty small muscles in relation to your body anyway, focusing on getting big arms is such a douchebag way of thinking. You're not going to gain a large amount of muscle mass if you're not working much on your chest, back etc.
Yes, I agree with that but that doesn't mean I shouldn't workout my arms just as hard. I usually do Chest, Shoulders & Triceps, Back & Biceps and Legs on separate days. It's just that I can see gains everywhere but my arms take ages. I have only put on 1/2 an inch since about 6 months! Is this normal, considering that I go gym 4 times a week?
Quote:
Originally Posted by Sticksy View Post

How're you going in terms of nutrition? A good diet is essential if you want to bulk.
My nutrition is fine, I get 200 grams of protein in. Here is what I am doing at the moment;

Breakfast: 6 eggs, 2 wholemeal breads, oatmeal shake (250l of milk, 1 table spoon of peanut butter, 1 cup oatmeal, protein powder).

SNACK: Shake

Lunch: Whatever my mum made :P

SNACK: Shake

Dinner: Brown or white rice, with fish or chicken

on a workout day the dinner would come after my post workout meal which is usually a shake and pasta chicken or a shake and a baby chicken. By the way, does anyone know how much protein there is in a baby chicken?

The shake that I take is BSN True Mass. I have only been using it for 2 weeks and I am seeing really good gains with that. It's even made me stronger on my lifts.

Quote:
Originally Posted by Sticksy View Post
Also how many reps do you do in each set? Do you focus any time on any other exercises than the 3 you mentioned?
The reps are usually 15, 12, 10, 8, and sometimes 6. Sometimes, if I am strong I'll do 12-15 reps on the first few sets but I'll simply keep going up in weight until I get to a point where I reach failure after 6 reps. As a rule of thumb I always try to do as many reps as I can do, if I can do 15 then I'll just put the weight back because it is way too easy. I would simply keep going up on weight until I can't handle it anymore and the next time I am in I'll start 5kg heavier than the time before.

I focus on a lot of different exercises, the three I mentioned are the bulking ones though that I can't do without.

Should I post my workout routine?
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Old 05-25-2010, 08:29 AM   #1013 (permalink)
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Default Re: Workout/Staying in Shape Thread

A decent cardio program will help you lose weight from your entire body, which will help to gain more definition in your abs. However mixing too much cardio into your program will inhibit your strength gains. You need to find a balance where you make a decent compromise between the 2.

Depending on how heavy your weights are, how many reps, how fast you perform them, how long you recover etc you can focus on different outcomes. Strength, power, endurance, hypertrophy. Just as a very very basic and general overview.

Strength - Heavy weights (so 85-90% 1RM), low reps (4-6), controlled medium/slow speed
Power - Heavy weights(75-85% 1RM), low reps (3-5), fast speed
Endurance - Light weights (40-60% 1RM), high reps (12+), shorter recovery time (about 90 secs)
Hypertrophy - Moderately heavy weights(65-80% 1RM), moderate-high reps (6-10), slow/medium speed

You seem to be mixing around your reps + weight too much. Have in mind a program for yourself and what you want to accomplish during each exercise, for example that you'll complete 4 sets of 6 reps doing a 100kg squat. Make sure you're completing each set properly, and when you can get 4x6 done bump up the weight next session. This enables you to set goals for yourself which is a good motivator, and a good way of tracking progress. Also don't get too hung up about lack of size gains, a lot of built blokes than throw around a large amount of weight in the gym are hopelessly disfunctional. For instance if you're playing Rugby and all you do is bench press at the gym, you'll see some big gains but its useless if you can't have a functional use for those muscles (unless you're becoming a bodybuilder where you need to look big and thats it)
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Old 05-26-2010, 10:41 PM   #1014 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Big_G View Post
So what do you suggest that I should do?



Yes, I agree with that but that doesn't mean I shouldn't workout my arms just as hard. I usually do Chest, Shoulders & Triceps, Back & Biceps and Legs on separate days. It's just that I can see gains everywhere but my arms take ages. I have only put on 1/2 an inch since about 6 months! Is this normal, considering that I go gym 4 times a week?

My nutrition is fine, I get 200 grams of protein in. Here is what I am doing at the moment;

Breakfast: 6 eggs, 2 wholemeal breads, oatmeal shake (250l of milk, 1 table spoon of peanut butter, 1 cup oatmeal, protein powder).

SNACK: Shake

Lunch: Whatever my mum made :P

SNACK: Shake

Dinner: Brown or white rice, with fish or chicken

on a workout day the dinner would come after my post workout meal which is usually a shake and pasta chicken or a shake and a baby chicken. By the way, does anyone know how much protein there is in a baby chicken?

The shake that I take is BSN True Mass. I have only been using it for 2 weeks and I am seeing really good gains with that. It's even made me stronger on my lifts.



The reps are usually 15, 12, 10, 8, and sometimes 6. Sometimes, if I am strong I'll do 12-15 reps on the first few sets but I'll simply keep going up in weight until I get to a point where I reach failure after 6 reps. As a rule of thumb I always try to do as many reps as I can do, if I can do 15 then I'll just put the weight back because it is way too easy. I would simply keep going up on weight until I can't handle it anymore and the next time I am in I'll start 5kg heavier than the time before.

I focus on a lot of different exercises, the three I mentioned are the bulking ones though that I can't do without.

Should I post my workout routine?
Stop dedicating hours upon hours towards arms. They get most of their size indirectly from compound movements.

Note that there's a difference between training to get bigger and training to improve a lift. Generally, reps above 5 are used to enhance muscularity while reps between 1 and 5 are used to improve a lift.

Fuck all the assistance work, too. Focus on the key lifts and don't focus too much effort on the rest. It's called majoring in the minors. It truly doesn't matter what you do for bicep curls as long as your barbell row is progressing from week to week or month to month (however you set your progression up).

You're training with the wrong purpose. Get on a program like Starting Strength by Mark Rippetoe, hit the GOMAD, or look into Madcows 5x5, Stronglifts 5x5, or even 5/3/1 though I am sure you'll get routine A.D.D. and switch from it to another program before you even see any results.

You're not going to get bigger or 'more muscular' if you're not adding volume. Increase your weight, increase your reps, or decrease your rest times. But I strongly suggest looking into one of the routines I mentioned above.
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Old 05-26-2010, 10:50 PM   #1015 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Big_G View Post
The shake that I take is BSN True Mass. I have only been using it for 2 weeks and I am seeing really good gains with that. It's even made me stronger on my lifts.
In only 2 weeks? Wow.
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Old 05-27-2010, 03:05 AM   #1016 (permalink)
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Default Re: Workout/Staying in Shape Thread

First time into this thread, and I'll get to the point. I'm 16 years old, 189 cm (6'2") and weight 70 kg (155 lbs). That being said, I'm looking to get into shape, because I'm tired of being some weird, lanky ginger.

Any advice that you guys have on getting into shape would be very helpful. Simple stuff to start off, obviously (Don't suggest the gym, either. I'm broke. )
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Old 05-27-2010, 01:17 PM   #1017 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Ruiner87 View Post
First time into this thread, and I'll get to the point. I'm 16 years old, 189 cm (6'2") and weight 70 kg (155 lbs). That being said, I'm looking to get into shape, because I'm tired of being some weird, lanky ginger.

Any advice that you guys have on getting into shape would be very helpful. Simple stuff to start off, obviously (Don't suggest the gym, either. I'm broke. )
You have any weights? Go to go,
www.bodybuilding.com for info. They got a butt load of stuff there.
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Old 05-27-2010, 08:26 PM   #1018 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Ruiner87 View Post
First time into this thread, and I'll get to the point. I'm 16 years old, 189 cm (6'2") and weight 70 kg (155 lbs). That being said, I'm looking to get into shape, because I'm tired of being some weird, lanky ginger.

Any advice that you guys have on getting into shape would be very helpful. Simple stuff to start off, obviously (Don't suggest the gym, either. I'm broke. )
Just look through the thread a bit, the questions have been answered over and over again.

You will always be weird by the way, gingers tend to be like that
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Old 05-27-2010, 10:16 PM   #1019 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Ruiner87 View Post
First time into this thread, and I'll get to the point. I'm 16 years old, 189 cm (6'2") and weight 70 kg (155 lbs). That being said, I'm looking to get into shape, because I'm tired of being some weird, lanky ginger.

Any advice that you guys have on getting into shape would be very helpful. Simple stuff to start off, obviously (Don't suggest the gym, either. I'm broke. )
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Old 05-28-2010, 05:13 AM   #1020 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by bruteshot74 View Post
Just look through the thread a bit, the questions have been answered over and over again.
You haven't missed much. Same thing, I'm out of shape, need a miracle, do it all for me. Blah, blah, blah.....
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