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post #2011 of 4931 (permalink) Old 04-12-2012, 05:13 AM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Dreya View Post
I don't do weights or anything like that, as a girl I don't want muscle, but I do 1 hour on a exercise bike a day, plus I jog 3 miles 3 times a week, then my usual sports that I play (tennis, basketball, hockey).
I hear that all the time from chicks. Guess what? You're a chick, you cannot build muscle like men. You have about a tenth of the testosterone, you simply cannot build muscle like blokes.

Quote:
Originally Posted by Ghetto Anthony View Post


lolCrossFit
that video is taking the piss. Not all CrossFit places have garbage technique.

Quote:
Originally Posted by sharkboy22 View Post
Ok, can anyone explain why my strength has increase tremendously over the last 2 months but I haven't seen any gains? I use to only be able to do 20 push ups now I can do 60. Obviously at 17 years old and being a newbie, I'm not expecting to go from skinny to Hulk Hogan but .00001 increase in size is expected right?
are you just doing pushups? You're not going to see huge gains with only doing pushups (there are a few exceptions here)

Quote:
Originally Posted by EliteNate View Post
My bench is stuck at 145 for 3 x 5. What do?
mix it up. i assume you do a flat bench, try incline/decline. Could also try supersetting with dumbbell flys. Could also work the chest and tri's with other exercises like skullcrushers and dips for triceps and pushups variants for your chest.


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post #2012 of 4931 (permalink) Old 04-12-2012, 06:48 AM
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Re: Workout/Staying in Shape Thread

I apologise in advance for the anecdote.

For a year I have been going to the gym 3 times a week and after recently weighing myself I have found I知 the same weight I am when I started. During the course of the year I have been lifting heavier and heavier weights, as the lower weights started to become too comfortable. I guess it痴 a given that since I知 the same weight I知 the same size as when I started, but I am more toned now.

On workout days I知 doing all the pre and post workout meals including protein shakes and on days I don稚 work out I don稚 take protein shakes.

Also I only use machine weights since I have hypermobile shoulders and have been told by doctors to use supported weights, so I never use free weights.

I知 6 foot and 138lbs so I知 pretty sure there is room for me to fill out.

Any ideas on what I知 doing wrong or what I should start doing to get bigger?

Cheers.

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post #2013 of 4931 (permalink) Old 04-12-2012, 07:19 AM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by rated_y2j11 View Post
I apologise in advance for the anecdote.

For a year I have been going to the gym 3 times a week and after recently weighing myself I have found I知 the same weight I am when I started. During the course of the year I have been lifting heavier and heavier weights, as the lower weights started to become too comfortable. I guess it痴 a given that since I知 the same weight I知 the same size as when I started, but I am more toned now.

On workout days I知 doing all the pre and post workout meals including protein shakes and on days I don稚 work out I don稚 take protein shakes.

Also I only use machine weights since I have hypermobile shoulders and have been told by doctors to use supported weights, so I never use free weights.

I知 6 foot and 138lbs so I知 pretty sure there is room for me to fill out.

Any ideas on what I知 doing wrong or what I should start doing to get bigger?

Cheers.
How old are you?

138 is pretty small. For people to help you better we would need to know, for example, what you started bench pressing to what you bench today?

If you want to get bigger, you need to seriously start packing on the calories. Why don't you take protein on non workout days? You constantly need to fuel those muscles, every single day. A typical diet would be like this (this is a massively broad example and not specific to you, guidance only):

Breakfast: 3 egg whites and 2 slices wholemeal toast
Snack: Protein Shake
Lunch: 100g meat & 100g carbs (weight not actually 100g of protein in your meal)
Workout
Post Workout: Protein Shake
Dinner: 100g meat & 100g carbs & few green veg
Snack: Beef Jerky/Nuts/Peanut Butter/etc.

Total Protein (dependant on shakes used): 200g approx
Total Carbs: 60-80g
Fats: 20g max (remember some fats are good)

For someone like you, you would probably need to fit another meal in there, seeing as you weigh on 138 pounds and you want to get bigger, but I'm concerned about your age.

I've been told that muscles can only take 20g of protein per hour, this can vary 5g dependant on the person approx. but the rest is turned into energy, and if energy isnt released can turn into fats. I wouldn't recommend anyone throwing down about 2 chicken breasts per meal as it's expensive or unnecessary.

I aim for 20-30g of protein every 2 hours or so, hitting around 200g a day.
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post #2014 of 4931 (permalink) Old 04-12-2012, 08:00 AM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Word View Post
How old are you?

138 is pretty small. For people to help you better we would need to know, for example, what you started bench pressing to what you bench today?

If you want to get bigger, you need to seriously start packing on the calories. Why don't you take protein on non workout days? You constantly need to fuel those muscles, every single day. A typical diet would be like this (this is a massively broad example and not specific to you, guidance only):

Breakfast: 3 egg whites and 2 slices wholemeal toast
Snack: Protein Shake
Lunch: 100g meat & 100g carbs (weight not actually 100g of protein in your meal)
Workout
Post Workout: Protein Shake
Dinner: 100g meat & 100g carbs & few green veg
Snack: Beef Jerky/Nuts/Peanut Butter/etc.

Total Protein (dependant on shakes used): 200g approx
Total Carbs: 60-80g
Fats: 20g max (remember some fats are good)

For someone like you, you would probably need to fit another meal in there, seeing as you weigh on 138 pounds and you want to get bigger, but I'm concerned about your age.

I've been told that muscles can only take 20g of protein per hour, this can vary 5g dependant on the person approx. but the rest is turned into energy, and if energy isnt released can turn into fats. I wouldn't recommend anyone throwing down about 2 chicken breasts per meal as it's expensive or unnecessary.

I aim for 20-30g of protein every 2 hours or so, hitting around 200g a day.
I'm actually 22, though obviously a very small 22 year old.

I only take protein shakes on work out days because I was told by a fitness instructor at my gym to only take it on work out days. Pretty confused right now.

Thanks for the advice.

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post #2015 of 4931 (permalink) Old 04-12-2012, 09:49 AM
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Re: Workout/Staying in Shape Thread

Well I'm only a guy behind a computer screen and they are the professionals but I'm concerned as to why he wouldn't want you to take them on non workout days. He probably wants your protein intake from meals as opposed to the shake, which is fair. But to build muscle you need to be eating every few hours, every single day, not just workout days. Protein shakes are a simple and effective way of getting protein into your system, I drink on average 3 a day although if I could i'd love to replace it with food.

My advice would be to eat, eat and eat. I would love to be in your situation now as you could pretty much bulk providing you hit the gym heavy. Keep at the gym, go with mates and try free weights, they'll spot you. I don't know much about you being hypermobile, I doubt that would affect your ability to get bigger.

How much were you benching when you started compared to today?
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post #2016 of 4931 (permalink) Old 04-12-2012, 04:38 PM
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Re: Workout/Staying in Shape Thread

Quote:
that video is taking the piss. Not all CrossFit places have garbage technique.
case and point

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post #2017 of 4931 (permalink) Old 04-12-2012, 04:42 PM
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Re: Workout/Staying in Shape Thread

Just eat at a surplus and do a simple 3x5 progression on bench. Start low, work your way up each session by adding 5 lbs at a time. Bench 2x a week with 3 or 4 days rest in between. Make sure to do pull ups, dips, CG bench, and some sort of row (DB Row, BB Row) as your assistance. So, something like

Monday:
Bench 100 lbs 3 sets of 5
Weighted Pull Ups 3 sets of 3 reps @ Bodyweight + 25 lbs
CG Bench 2 sets of 6

Thursday:
Bench 105 lbs 3 sets of 5 across
DB Row 5 sets of 10
Dips 5 sets of 5


A$AP

Last edited by El Conquistador; 04-12-2012 at 04:44 PM.
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post #2018 of 4931 (permalink) Old 04-12-2012, 04:42 PM
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Re: Workout/Staying in Shape Thread

how do I get a defined body?
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post #2019 of 4931 (permalink) Old 04-12-2012, 06:27 PM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Father Flex View Post
Just eat at a surplus and do a simple 3x5 progression on bench. Start low, work your way up each session by adding 5 lbs at a time. Bench 2x a week with 3 or 4 days rest in between. Make sure to do pull ups, dips, CG bench, and some sort of row (DB Row, BB Row) as your assistance. So, something like

Monday:
Bench 100 lbs 3 sets of 5
Weighted Pull Ups 3 sets of 3 reps @ Bodyweight + 25 lbs
CG Bench 2 sets of 6

Thursday:
Bench 105 lbs 3 sets of 5 across
DB Row 5 sets of 10
Dips 5 sets of 5
Twice a week isnt enough time for your muscles to repair but if you feel right go for it
.
Quote:
Originally Posted by RevolverSnake View Post
how do I get a defined body?
Do 100 sit ups and press ups a day and you'll be massive in no time.

Seriously though, that's such a broad question and you'll get such broad answers. One member will tell you different from another.

What we can all agree is get a workout plan, stick to it and eat a lot, especially protein. You won't get results overnight.
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post #2020 of 4931 (permalink) Old 04-12-2012, 07:10 PM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Word View Post
Twice a week isnt enough time for your muscles to repair but if you feel right go for it
.


Do 100 sit ups and press ups a day and you'll be massive in no time.

Seriously though, that's such a broad question and you'll get such broad answers. One member will tell you different from another.

What we can all agree is get a workout plan, stick to it and eat a lot, especially protein. You won't get results overnight.
Strong broscience. I'd advise you to read some scientifically sound articles on working out instead of listening to the average Joe in the gym.


A$AP
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