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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 :$
 
#4,281 ·
I'm not exactly a beginner, but a beginner question - what is the advantage to working a couple of muscle groups a day? I've always done upper lower just on the basis that the day my upper body will be resting I'll hit legs, the next when my lower needs rest I do upper (core everyday though). Are there certain benefits to doing something like chest/tris, back/biceps, etc. over doing upper/lower?
 
#4,283 · (Edited)
Absolutely nothing wrong with the upper/lower split.. in fact I recommend it to beginners-intermediate especially. I actually just switched back to an upper/lower split myself. The type of split your talking about is commonly referred to as a bro split, 1 or 2 muscle groups for high volume. The idea is if you burn out your chest with high volume your getting diminishing returns if you train biceps/tri's later that workout also with high volume. I don't see a split like that being beneficial to someone who's just beginner-intermediate, your not going to be working with the kind of volume that requires so much rest per muscle group.. it's leaving gains on the table.

Keep your current split and just focus on these 3 things

- Eat a caloric surplus, it goes without saying but it's absolutely essential to putting on muscle. Sufficient protein is also a must

- Progressive Overload, it basically means that you should force yourself to improve every workout. Even if you can't add weight to one of your lifts do more reps then you did your last workout. If you do the same weight for the same reps every workout your leaving gains on the table.

- Compound Lifts, ask Mark Rippetoe.. these lifts are your most effective tools in building a solid base for yourself in the gym. Squats, Bench, Deadlifts, Rows, Overhead Press, Pullups/Chinups
 
#4,282 · (Edited)
Chest/tries usually go together as some of the chest workouts use tris as a secondary muscle so you're working them out anyways and it makes sense to do them together. Same thing with back/bicep/lats exercises, although to a lesser extent I believe.

Not really sure if there's any real type of benefits, it just works well as a schedule. The only real one I can think of is how your recovery would go when you do them together opposed to do arms on a separate day from chest/back.


Personally I find arms days really boring and weak too so I just prefer having them in there. Oh I guess another benefit is that you're always doing a big lift when you have biceps with back and tries with chest(deadlifts/bench) whereas you don't when you do arms on a separate day.
 
#4,284 ·
God damn did I ever need this deload. Last three workouts before were shit and I couldn't rep PR. Started deload OHP on Sunday. I could have squatted today but thought "nah, I don't feel like working out" and that NEVER happens unless I'm sore or burned out. I'm so much better at sex on deload week. :lol

Military Press is my favourite lift. Starting Spinal Tap Template with it Sunday. :mark: Race to bodyweight press is my number one long term goal right now. 500 deadlift is short term goal ichiban. Sticking to my schedule (not skipping rest days) and doing conditioning is most important to focus on overall though. I need to drop some fat. Yay.
 
#4,286 ·
I used to workout a lot. Filled my body with protein and went to the gym consistenly for months. Then I just stopped going for about 6 months or more and lost a lot of weight due to my fast metabolism. I now have 2 really noticable stretch marks, any tips on how to fade them?
 
#4,287 ·
'Rest' days over the weekend, meaning cardio and maybe some bodyweight stuff. I've never believed you have to take days totally off, the human body wasn't designed to need a day of rest just because it was exercised. Just my 2 cents.

Nice lower day today.
 
#4,289 ·
Anyone else here minimizes his rest days per month as much as possible?

The majority of people I know that train have from 2 to 4 rest days a week. That's fucking ridiculous in my mind. While the body does need rest you'll always gonna have at least a couple of days rest for each muscle group regardless. You don't need a whole fucking week to rest a single muscle group.

I feel like if I'm not in the GYM every single day I'm regressing and not progressing. What's the point in having more rest days a week than days you've worked out? There's nothing worse than staying home all day without putting any effort into anything.
 
#4,292 ·
It depends on your goals but mostly on the intensity/volume/frequency relationship. As someone strength training, unless I go in and do half hour lifting sessions there will be too much volume for me to recover from more than four days a week (at "advanced" lifting numbers... Minus bench. The higher the loads, the more your body needs to recover). If I did work sets and left I could go seven days a week but that wouldn't work as I know I'd overdo it. High frequency, lower intensity/volume can have lesser, equal or better results. It all depends on recovery and programming.

Omarisuf just put out his split, explaining how he trains six-seven times a week using varying intensities and lower volume.
 
#4,296 ·
Since this is a pro wresting forum, I was wondering, have you any of you ever tried copying a pro wrestlers workout? A long time ago I did one of John Cenas routines-it was a five day bodypart split, high reps. It was ok, but it took me awhile to get it done. I also did one of Trips routines it was a 4 day and it was like legs/back and chest/tricep/shoulder hit twice a week.

But that was when I was young and experimenting (didnt sound right lol)

Decided to switch from my 6 day push/pull legs to a bodypart split. Still will probably train 6 days a week though. Been looking at Gregg Plitt videos, the dude is on more cocaine then Flair in the 80's but hey, its motivating.
 
#4,298 ·
I do the 300 Cross fit main WOD sometimes.

Daniel Craig's split was one thing that got me into lifting back in 07'.

A lot of the things you'll see Cesaro doing I did back in the military. Now, it's mostly a winter bulk, just lifting weight simplified. But I start a cut soon and will up the intensity (supersets, more cardio, crossfit) in my workouts and will Cesaro myself to Greatness.
 
#4,299 · (Edited)
380x7 deadlift and I could have struggled a couple more. So many gains. Last 7RM was 345 not long ago. :mark:

Edit: nope, that was my squat 7RM. Yay, I have a deadlift 7Rm!


But fuck, do not try and tell me 250x3 warmup is too heavy for me, ignorant staff member. It's a deadlift; AAAAAHHH I rage. One literally cannot silently deadlift more than one plate per side without an audible clang... ON AN OLYMPIC PLATFORM, yet.
 
#4,301 ·
So I have two months left on my bulk and I want to maximize my results before I start cutting. Should I just go HAM and dreamer bulk? Currently ~175lb (5'10) and my goal was 180lb. Still 5 more lbs to go. I think I can do it but I still haven't reached my strength goals yet.
 
#4,306 ·
:lol What's the Guinness world record on squats? I need to find out.

Holy fuck:
The most squats performed in one hour is 4,708 by Paddy Doyle (UK) at Stamina's Boxing Self Defence Gym in Erin Go Bragh Sports Centre, Birmingham, UK
4,708 squats in one hour?
 
#4,310 ·
Q: How does eating fast really matter? Calorie is king right? Technically, why does how fast you eat matter if you consume the same amount of calories?

---

30 minute lifting session today, just 6 sets of bench and 5-10 minutes of ab work. School was closing so I had to be quick. Followed it up with a 40g shake, and later 25 minute T25 cardio tape and 1.6 miles of running.
 
#4,314 ·
Eating slower is just meant to give someone discipline. If you eat slower you should technically get the "full" feeling before you eat a whole ton more than you need. Also, this will stop munching on stuff while watching TV or something. Same amount of calories is key. There might be some really in depth science that your body's metabolism changes if you eat slow, but I doubt it's enough to make it worth while. I eat rather quickly because I'm a college student.

Has anyone tried intermittent fasting and gained more definition?


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yes. I only enjoy when I'm super busy though, otherwise the hunger pains are legit. I had a 12 hour watch in the Navy and I tried it, I almost passed out on duty. But then I had 12 hour roving watch (moving around base) and I loved it. The idea of IF is completely dependant on the person. I did lose weight, but also got weaker (probably my fault on that part with a not so perfect diet).

So I'm doing a half marathon on the 23rd of March, and I started my training on monday because I've had a tight hamstring for a month. Should be interesting.
Have you ever ran before? I wish you all the luck regardless of past experience, but if you haven't ran before (other than as a child for something) that's starting very late for marathon training. Do you have a legit, organized schedule that you can maintain? Like Monday: run for xx mins, Tuesday: run for xx mins, Wednesday: lift, etc. That's what will help you get the most of your training, an organized plan. And tons of stretching.
 
#4,312 ·
I used todo what I called "not on purpose" intermittent fasting. Id be babysitting and would be chasing them around and wouldnt eat for about 5-6 hours. Id sip on powerade zero though. I think a combo of that and all the running I was doing(it was nice out) helped me drop about 10 lbs. So im not saying Im for it, because I could have lost muscle with taht 10 lbs, but Im not really against it. Its something you will just have to try for yourself.
 
#4,315 ·
my science expertise doesn't compare to Rush's, but eating everything at a short period of time in the day rather than throughout the day would affect your metabolic cycles and where your body derives its energy from. When you eat food your body uses that food to produce energy and stops using the liver produced fuels, such as lipids, ketone bodies, etc.

Skyfall is right about the full feeling. After you're done eating, the insulin in your bloodstream signals to the body that you have enough glucose in the bloodstream and don't require anymore and turns off genes that encode PEPCK, which stops gluconeogensis from happening. this means your body will use that glucose rather than glucose/fuels produced from the liver.


also when your body is low on glucose, which is produced from all the metabolic cycles after eating, it will slowly start taking more and more from the fat storages(and send the glucose that is in the body/being produced to the organs that need it most to function such as the brain that cant function with other fuels such as fat).


hopefully this makes a lick of sense, basically eating during a small period in the day, rather than throughout the day, will slow down your metabolism and also make the body use more stored fats for energy.

ill end this all with a I THINK, in case rush corrects me anyways. :side:




edit: i just reread your post and think you meant eating fast rather than eating everything during a short interval at a day. fpalm nevermind, 99% sure it doesn't matter how fast you eat your food during a meal as long as you chew probably.
 
#4,319 · (Edited)
Summer is coming and I wanted to ask what someone thinks of a little 5 to 10 minute intense night workout. I want to tighten my chest a bit and my stomach. So if I was to do this once every night say. Monday, Wednesday, Friday or Saturday 50 push ups, 30 diamond, 30 military, 30 long hand. As also adding a little bit of abs would that really make a difference? Course I would continue my regular routine of working out I am just curious. Also any tips in what to eat especially? I have been lagging it eating a lot at nights so I need to cut that down since the summer is coming any recommendations more than welcome.

I am not looking to get all ripped just a bit toned up anything that will tighten my body and make it look less flappy in anyway possible.
 
#4,324 ·
All She Can is a movie about a high school girl power lifter. It was pretty lousy, but there is a montage scene at a meet and it's pretty exciting for people who lift. Anyone else won't give a damn. 2/5 stars
 
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