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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 :$
 
#4,416 ·
Really let myself go last year. I'm 195 lbs now at 5'10". Want to get back to 180. Ive been going to the gym 3x a week the whole time, but the weight gain still happened. I know its more nutrition than exercise, but I eat healthy mostly; a few cheat meals here and there. Been doing research and trying to find a good handle on this,
 
#4,419 ·
Doing it the healthy way is a combination of exercise and nutrition - its equally as important.

It's all about finding the right combination between the two but the right combination for you specifically.

You have to vary what you're doing in the gym whether you go 3xweek or more. Variation is the key don't let your body get used to just one exercise always mix it up. The more different types of things you do the less chance you'll plateau with anything whether losing weight or gaining muscle.

The best advise I ever got was ALWAYS RECORD EVERYTHING YOU DO, no matter what, that way when you set yourselves specific targets you have a measureable barometer of what works to get to that target - Changed my life that advise.
 
#4,417 ·
I just ordered ddp yoga. No doubt it has been talked about alot here but i was just wondering what results people have from it and is it as good as everyone says it is, read alot about it and not heard a bad thing. It will arrive in six weeks because i live in the uk and im not paying an extra £20 to get it a week or so earlier.
 
#4,418 ·
Thanks for the help regarding my bench press frustration brahs. I never did Starting Strength or any other "proven" routine. I've always been a bro split guy. But those strength building routines only have you benching once a week anyway which is what I get with my current split.

Here is my chest routine

3x3-5 Bench Press
3x10 Dumbbell incline press
3x10 Dumbbell decline press
9x10 Various cable work

I don't think it's bad. I'm hitting all parts of my chest and I'm working triceps twice a week. I've taken everything you guys have said and will apply my next workout. Maybe I'll try and get a video up here so you can critique.

Thanks!
 
#4,420 ·
Just saying - if strength in the bench press is your goal (complaining about 145 max and all), then that is probably not the best layout. Might be fine for bodybuilding but man, get strong before bodybuilding. 10x315 is more effective than 10x135 and you only get to 315 after a couple years strength training. That's just my opinion though.

For strength, I'd do warmup sets then then five plus sets of three to five (yeah, starting strength style) bench press. I'd superset that with chinups or rows. I'd pick one of the dumbbell presses at most AFTER doing 3-5 sets of dips, again supersetted with back or biceps. Finish with high rep triceps pulldowns or something. Wider Dips > decline or anything really, for chest.

I'd make your second upper body day focus on the standing overhead press. When that goes up, so does bench. 5ish worksets again, supersetted with chins or rows, then do narrow grip bench and another dumbbell variant if you so chose.

Cables ain't doing anything for strength. Yessir. Or ignore me interfering with your shit haha. I just like designing things.
 
#4,421 ·
I only do low cable pulls, pec flye version pulling up from the bottom, for chest conditioning. it fucking carves out your inner top chest. Think if you were kissing your bicep, that rang of motion, but you're pulling the weight up and contracting your chest; think about pulling the weight up at a 45 degree angle, I do them one handed so my other hand can feel the inner top part of my chest to make sure I'm contracting the chest and not using my bicep/back/anything else more so. Might take a few attempts to get the movement down pat, but it's great for aesthetics.

to boost about my chest now...

taken yesterday
 
#4,423 ·
Jeez, looking at what you guys do makes me think I have too much on chest/tri day. Mine is:

Bench press (5x5)
Decline bench press (4x5)
Incline bench press (4x5)
Front raise pullover (3x10)
French press (3x10)
Incline flys (3x10) superset with incline dumbbell press (3x5)
Tricep cable pushdown (4x10)
Flat dumbbell press (3x10)
 
#4,430 ·
Yeah, this seems like too much to me. I'm no expert or anything, but for getting stronger I just go as intense/heavy as a I can on a small amount of exercises. 13 sets of bench is just superfluous.
 
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#4,424 ·
Why do you lift weights? That really should be the determining factor to a workout.

A bodybuilder might want higher reps, but slower reps with tons of focus on contraction and extension. They'd incorporate complimentary exercises to a body part (chest: pec flyes, over head chest extensions, dips, pull downs, skull crushers).

But if you're in the military and need to pass a fitness test, 6x5 bench and 60 pushups can be a good workout.

Whatever program you do, stretch.
 
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#4,428 ·
I always start to fall back on my heels with cleans and deadlifts!!!!:mark:

Yeah, without 24/7 access to a barbell and squat rack that looks hard. :lol I'm thinking of doing deadlifts, then follow it up with rack pulls. It's appropriate to do these on the same days, yes?
 
#4,434 ·
I've been doing 3 sets x 5 reps, slightly copying 5/3/1. But then I go for a max + drop set. So I did 255 x 3, 245 x 2, 225 x 2, 205 x 3, 185 x 3, all consecutively. I freaking love it.
 
#4,440 ·
It's only been roughly a year of training and I went from noob weak to a legal 260lbs bench, 425 squat, 185 military press and a couple weeks ago got the elusive 5 plate/495lbs deadlift. It's been a fun road but I've all but dropped cardio.

I got stronger this past year but in doing so I've put on 40-50 lbs. I'd wager half of that is muscle but there has definitely been fat gains too.

I do not want to lose strength but oughta lose some fat. Ideally, I should be walking around at 185-190 but I'm at 210-220 these days.

To do this, I've began a walking program. Walking does not burn much if any muscle and does not do enough damage to fuck with the CNS so no strength loss to be anticipated. Cardio benefits are well known and I've been missing them.

This is the program: http://www.t-nation.com/free_online_article/most_recent/get_ripped_get_walking

That and once/twice a week intense conditioning (hill sprints/track sprints/etc.) oughta trim me up and have me feeling better. Plus, I need to look the part if I want to get certified. Yay!
 
#4,441 ·
:mark: I've done that program. Last summer. Mine included a lot of weed smoking over cardio, but I did a ton of step running and just walking everywhere, plus that program. Only, I was eating so little and drinking a bit towards the end of the summer. That destroyed my progress because then I got stuck in the "bulk or cut?" phase. But thanks to you, MF83, I realize I could do a very successful bulk, plus discover I wasn't eating enough for years.

I liked the program because it's easy, but mind numbingly boring. So...smoke maybe?
 
#4,442 ·
God, my squat is just dying. Grinded the third of three of my 3+ set at 350 and it's been like this since my chest infection. My 350 PR was 8 reps on March 6. Fuck. Gonna lower my training max, train without a belt, and switch some things around. I'm weak that second quarter out of the hole, and I have a weak core. Kill weaknesses and thrive.
 
#4,443 ·
Leg day on my moving day might not be a good idea lol. Very excited about my apartment complex gym. Its probably the best apartment complex gym I have seen. Its not the greatest but its a step up from my basement weights. Sad thing is, I wont have internet for awhile so I dont know when Ill get on here. You guys are all badass and I wish you luck in the future.
 
#4,444 ·
4 hours of baseball this morning followed by squat day :( got a lot of work in but I'm absolutely drained.

I'm working up a laundry list of nagging injuries - sprained left ankle, soreness and loss of mobility in me left wrist (and I've had tons of wrist problems in the past), a sore back, and a lot of bruises on my hip from falling during a basketball game. Might take a few weeks off of lifting or tone down my schedule.
 
#4,446 ·
I do a 3x5 for deadlifts with my straps, then a max on the 4th but with a drop set(without the straps). It's weird at first because now you're focusing on your grip just as much as your footing. I can't see any serious setbacks (aside from some very minor grip strength loss) to using straps though,especially if you're in a Gold's Gym that doesn't allow you to use chalk...FUCKERS!
 
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