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 :$
I am starting a new workout program next week. Upper/Lower program, but not sure which exact route to go. I have 4 days in the gym per week. I'm trying to bring up my legs, so I'm going to work them two days per week.
Here's what I'm looking at:
Day 1: Legs (heavy) and calves
Day 2: Upper (light)
Day 3: rest
Day 4: Legs (light) and abs
Day 5: Upper (heavy)
Day 6-7: rest
Or this:
Day 1: Legs (heavy) and calves
Day 2: Push upper (chest, shoulders, tris)
Day 3: rest
Day 4: Legs (light) and abs
Day 5: Pull upper (back, traps, bis)
Day 6-7: rest
I'm feeling pretty good at the moment...my knee injury and a crappy diet had gotten me all the way up to 199 in March, but now I'm back down to 187-188. I'm hoping to reach my college playing weight of 182 sooner rather than later, and maintain it for the long haul, adding muscle and cutting fat as I go. I've found that my best method for losing weight is on the treadmill, going for 90 seconds at a level, then up every 90 seconds until I hit my peak, then down again, then up again. For example, a 15-minute treadmill session would be 90 seconds each on levels 7-8-9-10-9-8-7-8-9-10.
Today I reminisced before hitting the gym for my back day and realized I've been mistakenly wasting my time during back sessions. I thought to myself "let's change it up" before hitting the gym and when I came home I was reminded that pullups is the KINGPIN of back bulding.
Hard exercise, very taxing but totally beats machines (lat pulldowns). While machines have their benefits, you could virtually hit all parts of the back better by doing different variations of pullups rather than the other typical exercises people often do.
Example:
-Narrow Grip Underhand targets the upper back
-Narrow Grip Overhand targets the upper back
-Shoulder Width Overhand & Wide Grip Overhand develops your width 10x better than any other exercises
-Chin Ups will substitute for rows and hit the lower outter back
-VBar pull ups hit the much maligned rhomboids.
Even if you can't do pull ups, start off with strict form wide grip lat pulldowns and progress through by working up a better tolerance and more strength.
You truly are wasting time in the gym on back day if you're not doing pullups.
I am 17years old and im about 5´11´´ and 145pounds.....i want to go to +-170 pounds......i go to the gym twice a week for 2-3months, i play basketball very often (4times a week), i take creatine monohydrate every day and gainer twice a week (1hour After workout)
What's your question? 5'11 170 should be easy to obtain. Eat some food and take in a lot of protein. 2 days at the gym and protein once every while isn't anything to brag home about.
I would not waste the money personally. You can change up the way you do push ups to have enough variety to work yourself in different ways instead of having some handle that does it.
I hit up the gym yesterday and was able to bench my own body weight (140) 3 Reps 6 Times Each, curled 40lb dumbbells 3 Reps 6 Each, did 16 pull-ups, and about 75 push-ups.
I was pretty pleased with myself. I'm running 3 miles later today too.
I'm part time staff at my local gym. It's an ok job I guess. I usually do the evening aerobics classes on Tuesdays and Thursdays. Anybody else work at a gym?
on my gainer it is written that i should drink it +-one hour after exercise and use about 40grams of gainer. But i think that 40grams are not sufficient, shouldnt I use more for example at least 75grams? because i 40grams of gainer there is 6-7 grams of protein which isnt much at all (although this protein is more effective thanks to carbohydrates and so on).... whats your opinion
best weight gainer IMO. 334g servings at 50g of protein for 14.9% protein to total weight.
so that leads to my question, why take just 40g of a weight gainer? you want to gain weight, take in calories. just one serving of the above stuff is 334g at 1250 calories.
6-7g of protein after a workout isn't enough is what I'm trying to get at. I'd say at least 20g of protein for smaller people.
It's called ''how to get a six pack in 3minutes.''. I must say, this is my 3rd day doing it 2-3 times a day and I can say that it's definitely working at a fast pace i'm doing it for the 2nd time today in a few minutes.. anybody wanna experiment? See if this actually gives you six pack abs? It said in a few weeks you will see results so that being said in 2-3 weeks I will give everyone my results..
All that is bullshit really. I mean, crunches and raises are legit but not all that efficient. The abs job is to stabilize the core as well as the rest of the body.
Do the basic compound lifts (squats, rows, deadlifts) and keep your core tight requiring you to use your abs as they're meant to be used. Weightlifting will develop those abs 10x than any marquee ab exercise but the diet will reveal them.
Not saying you should force yourself to be eating a bunch but should be eating the normal meals that most people do. Not getting all the nutrients and such from the foods is unhealthy. Might be alright now since you are young but is going to hurt you in the long run.
Seriously, please for the sake of your family and friends do anything to gain weight.. you say your sick quite often well that could result in getting REALLY sick and could ultimately lead to death..
I weight 128.. but I'm only 5'8.. I am going into high school and have a lot more growing up to do..
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