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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 :$
 
#791 ·
I left school a few months ago and have put on like 15 pounds... I used to think I could eat whatever I wanted and not put on any weight... Then I realised I just kept the same size and weight because of all the walking I had to do at school. So tomorrow I'm going to start running and riding my bike more... Definately have to work on my cardio cause I can't run for too long with out losing my breath. What sucks is that my local gym/swimming pool is being referbished and is closed for 9 months!:( bad timing...

Any tips on good workouts I could do at home?
 
#793 ·
Just for interest, are there any runners in the WF forum? Just checking, I run the 100 and 200 sprints, I did 400 but decided that I didn't want to do it anymore. I represented my school last year provincial wide in the 200, did pretty well.
 
#795 ·
Something Savage said:
Body weight exercises are simple, cheap, and effective for cardiovascular purposes. Pull-ups, push-ups, crunches, etc. done for high reps in intervals (and in a circuit with each other, back-to-back) will keep your heart-rate up.

I hate cardio, by the way. That shit should be a fucking sin, honest to God. I just can't stand it. I love lifting heavy weights. I'm not a runner. But I find when I force myself to do it, I almost enjoy the punishment of it all. Does that make sense?

To fellow bodybuilders, I'm sure it does. It's sort of like Legs day. I dread it like crazy until it comes, but the feeling of your quads knotting up & it literally hurting you to walk across the room makes it all worthwhile by that afternoon.
I echo this sentiment and empathize with you on this. I hate cardio to the fullest extent possible as well and absolutely dread it. I actually don't do much now (three times a week - two hours after my weightlifting session) but during the summer & cut, I just can't stand running.

So, what I do now is high incline walking (11.5 incline @ 2.8 speed) which keeps my heart rate steadily around 155 as well as some HIIT (80 M sprints followed by 80 M slow jogs/walks). I alternate between the two nowadays and it really does keep me interested in going back to the treadmill.

Plus, cardio isn't always needed - it burns through muscle, too. :D
 
#799 · (Edited)
http://www.bodybuilding.com/fun/vm18.htm

Anyone with chronic elbow pain should really give this a view. I finally really looked into what's causing my issues and I'm convinced this is what I have as most of this article applies to my situation. Iced my elbow for the first time for about thirty minutes earlier and it did work pretty well by subsidizing the pain a fair bit.

I thought I'd post it up here for anyone who is encountering the same problems as I am. I really need to get my joints healthy if I'm going to continue to progress.

Rock Bottom said:
Would like to hear from people who are focusing on massing up/gaining huge (say going for 200), feel free to talk about your workout sessions and food intake.
I'm currently 169 @ 8% body fat right now and I will be starting my bulk next week. It wont be anything extravagant but I plan on getting up to 195. At this point, it's a lot easier for me to cut weight and become vascular/lean than it is for me to add mass so I'm going all out on this bulk - sacrificing vascularity for more muscle mass in a mixture with fat.

I wont be restricting or counting calories. I plan on eating 1000-1500 calories over maintenance which is about 2700 calories a day for me (roughly). They say 500 calories over maintenance is ideal to minimize fat gains but I don't care to go that route. :)

As far as workouts go, my rep range will be sticking at 8 reps per set for the most part. Perfect rep range for mass & strength gains for myself.

Here's an example of an exercise:

DB Bench Press
50 lbs, 8 reps
60 lbs, 8 reps
70 lbs, 8 reps
80 lbs, 8 reps
90 lbs, 8 reps
100 lbs, 5 reps

In this example above, you add weight each set and try to stick at the same rep range. If you reach failure and struggle getting 8 reps but manage to do so, call it quits. If you reach below your target rep range, move on to the next exercise.

It's a low volume, heavy weight approach geared towards strength and overall mass. I believe a bigger muscle is a stronger muscle so that's how I approach training. Heavy weight gives you thick, dense muscle but wont give you a full, round look. My main goal in training is to become thicker and bigger overall.
 
#800 ·
Listen to -Flex-, kiddos. This guy definately knows his shit.

I'm also stuck in the same rut I've been in since LAST winter, by the way. Generally, I bulk every time around this year, and yet I let it pass me by last year. I stuck with the usual diet, focusing more on lower bf% and vascularity than anything else. Instead of taking the initiative to bulk & REALLY hammer some iron, I just stuck with the same old routine.

Somewhere along the way, I let work & school dictate my gains & diet. That's not to say I ate unhealthy. I just didn't eat enough - certainly not to bulk. And, of course, there were some days where there simply weren't enough hours in a day to justify that.

I fluctuate between the 165-170 mark myself. I'd love to reach something close to 200 pounds & find a way to maintain the mass gained from that, but it's kind of depressing when I think back & realize - hey fucker, that was your goal at this exact same time LAST YEAR.
 
#801 ·
This thread has been pretty quiet so thought I would put the question out there. What are you guys numbers for leg press? I never had access to a machine because I was doing all my training at home before but since college started I been going to the gym there and have worked the leg press machine into my workouts. I seem to be the only one there actually put up big numbers though and the only guy who uses the machine...there are some girls who use it but they are forced to by the personal trainers they have and they are only doing like 75 pounds, some are doing 90.

Anyways this morning I did 340 for 2 sets of 12 reps. Pretty sure if I drop to a lower amount of reps I could get pretty close to 400. Is that a good number? If it helps I am squatting like 235...
 
#804 ·
I suck at leg press for some reason only cause I can't really maintain a consistency form wise. 5 plates per side is what I do normally but I don't go too heavy as I use leg press as an assistance exercise mainly.

Back squats, front squats, GHRz, and deadlifts are what I really go heavy on. I'll focus on increasing my strength in a single exercise with everything else being assistance for different reasons.

NWO4LYFE437 said:
i try and lift weights every other day to keep my appeal to the ladies up
That's cute.

Spiked said:
Lmao why did brute get banned?
Not sure. Probably something to do with the rant that everyone revolted in. He's still a good guy in my book.
 
#810 ·
I've read on an Australian BodyBuilding forum that Jack3d is going to be banned here. It contains something "illegal" according to Australian customs.

Rather stupid really, we can't put natural products in our systems yet a simple product like peanut butter that can kill people is available on every supermarket shelf.
 
#823 ·
thanks for the info... 3d effect is more of seeing the separation/definition of the muscles if you were looking at me from behind. My back has always looked "flat" from the back.

I will try adding some weight to the BB rows and see how that works. I've kept to 10+ reps and tried to control it more. I will switch that up.

Never tried hammer chins, will give it a shot next week.

As far as my workout program, I am doing a 5 day split currently.

Chest + Abs
Back
Shoulders + Traps
Legs + Calves
Arms + Abs

I am lucky to get 5 days from my wife, hated doing arms with back and chest, didn't feel like I had enough time to work everything properly. I only get about 1 hour of actual working out each day.

Our gym is supposed to get the chest supp row plate loaded machine soon, so I will be on that.

thanks for your advice
 
#824 ·
Let me know how it goes, bro. I do the hammer chins followed by rack pulls myself every two-three weeks along with BB Rows following shortly after the pulls. I personally love it and it's worked wonders for me so hopefully it can help beef you up a bit, too! :D

----------------------------------------

http://www.youtube.com/watch?v=nppzGV1U8y8

I laughed.. Did you?
 
#825 · (Edited)
Is there anyway for me to lose bodyfat and maintain or gain muscle in the process? I weigh 318 and would eventually like to settle down at 250, depending on my results maybe go lower (I'm 6'3). I have a good 70 pounds or so to go and I don't want to have a bunch of loose skin as a result of all the hard work. Right now at 318 my legs are muscular for a guy my size. Not just my calves but I used to work out 2 months ago and I ended up building up my quad muscles and now I still havedefinition in my thighs.

My main problem is my chest area and my stomach. My shoulders are kinda tight and I still can flex my trap muscles I made 2 months ago when I got my first gym membership. After the first month I got lazy and stopped going. Now after losing some muscle and watching my body degrade again I renewed my membership today and hope to go back tomorrow and do some cardio as a warm up.

I've always been a gym idiot kinda. I never touch the free weights only the weight machines and the treadmill. I don't know what will benefit me more should I do heavy weights and small reps (5-10) or light weights and heavy reps (15-20?).

Basically: Can I go from 318 to 250 and have muscle to show for it? If so should I be doing heavy weights and small reps or light weights and heavy reps?
 
#827 ·
It's possible but very difficult to do so. Much like everyone else, you're looking for stability before fat loss which shouldn't be the priority. I don't have any pictures of you or any stats on you but I think it's fair to say you're a bit overweight if not obese.

It all starts with your diet. Like I tell my obese father (I harp on him all the time cause he's run into a bunch of health issues), you don't have to completely restructure your diet, you just need to rethink/revise your eating habits. You're not going to lose weight if you max on some fried food after a workout on the treadmill or hitting up a weight circuit.

Chances are you don't have any core strength at all so you shouldn't have to overload the core. Your priority should be to keep moving at a fast pace with high intensity. Focus on low back strength. Sissy squats or partial squats will engage the core well enough. People who are overweight have a lot more weight that they need to move around which takes a lot of core strength in its own right.

When overweight, it's ten times harder on the joints than a normal person. The first month or so may be difficult on the joints as you'll be subjected to joint injuries due to your lack of exercise lately.

Compound exercises will lead you to success. Just make sure you be safe with it and are cautious. I wouldn't want my advice to turn into an injury.

Diet is vital. Start with gradual exercises to get yourself moving while watching what you eat. I'm not saying starve yourself or don't treat yourself to a nice dinner with the family every once in awhile, just have some sense.

I'd give you more advice but frankly, I'm not getting payed for it :D.

Hope some of this knowledge helps..

ViolenceIsGolden said:
God you guys on this thread really know a lot about working out with weights. I just stick to lots of curls with a 25 pound dumb bell and one of those rubberband stretching things where I hold it in a curl postition using my foot for 5-10 seconds with all five bands attached. I do this quite a few times but I won't ever wear myself out with this because that's what the curls on the dumb bell are for. Every once in a while I lift on the bench at home but I don't have anybody to spot me so I have to be really careful. I usually go no more then 165 pounds because I like to be able to do more then one rep at a time.

My cousin is a legend in the gym or he calls himself one. He's not in good shape at all and is quite obese but he's huge. The guy lifts 300-400 pounds. The most he's ever was over 500. He makes jokes that if anybody else in his gym tried to do the weight he did they'd kill themselves immediately, the bar would drop on their throat. He's a funny guy.
Lol. Sounds like a couple of guys I know. Ever wonder why there's weight classes in powerlifting? It's because a 155 lb guy can't and shouldn't be able to throw around the same weight as a 275 lb individual. Physics at its finest.

I wouldn't think too highly of an individual who is benching his bodyweight @ 300 lbs. I bench 2x my bodyweight but it may never be that amount of weight as we all have different body types, ya' know?

Surely would not look down on someone who thinks they're the shit like your cousin seems to believe, I'm certainly not implying that.

Fact of the matter is: hell yeah, 300-400 lbs is a lot of weight! I wouldn't look at him with pure amazement though. ;)
 
#826 ·
God you guys on this thread really know a lot about working out with weights. I just stick to lots of curls with a 25 pound dumb bell and one of those rubberband stretching things where I hold it in a curl postition using my foot for 5-10 seconds with all five bands attached. I do this quite a few times but I won't ever wear myself out with this because that's what the curls on the dumb bell are for. Every once in a while I lift on the bench at home but I don't have anybody to spot me so I have to be really careful. I usually go no more then 165 pounds because I like to be able to do more then one rep at a time.

My cousin is a legend in the gym or he calls himself one. He's not in good shape at all and is quite obese but he's huge. The guy lifts 300-400 pounds. The most he's ever was over 500. He makes jokes that if anybody else in his gym tried to do the weight he did they'd kill themselves immediately, the bar would drop on their throat. He's a funny guy.
 
#832 ·
Pudzianowski is my boy! Haters can say what they want about his steroid usage and what not but you can't sit on your ass and dominate strongman the way he has.

I thought transitioning from strongman to mixed martial arts could be smooth. Glad to hear. Thanks for the update on him. :p
 
#833 ·
Here's a laugh for you.

Anyone else tried or heard about this? There has been a bit of talk lately of some professional athletes taking viagra to improve the "body pump" and increase blood flow. Before the jokes start viagra only works if you have a problem. You won't take it and necessarily walk around with a raging hard on. That being said my wife got me a couple as I asked her to get some as I'd be interested in taking it before a workout, gym workout that is.:D

I haven't had it yet, probably will try over the weekend. I'll let you know how it goes.
 
#834 ·
Might have some big news soon.. I'm currently in discussion with a supplement company about being sponsored. They're sending me a free batch of products and want me to know how I feel about them before we go any further with discussions. I can't wait to see if these supplements are legit.

They're a pretty reputable/well known company, too. Hella' expensive so I'm sure it wouldn't be too hard to guess. ;)



Never heard of that myth. Interesting to say the least.
 
#835 ·
Who's the company? PM me if you don't wish to post it.

Here's a couple of articles about viagra in sports

http://www.nydailynews.com/sports/b...source_roger_clemens_host_of_athletes_po.html

http://www.cbsnews.com/stories/2008/06/27/health/main4215586.shtml

One of my local supplements stores was having a sale yesterday so I popped in and bought a couple of things. Got some ZMA to try. Never had it before so it will be interesting to try.

I've so far dropped about 10 kgs/22lbs in the last couple of months. Seemed to have hit a wall at the moment. Having sciatica didn't help the cause as I wasn't able to workout for about 3 weeks. And with Christmas coming up being good on the diet can be a challenge. My wife got me some Duramine (Phentermine) tablets. I've tried them before about 12 months ago. First time I had them I dropped 6 kgs in about 2 weeks with no diet change. They basically speed up your system. I had them again after the first cycle and they did nothing. I have a 2 month supply so I'll start them in the New Year.

I bought some Size-On by Gaspari as well, thought I'd give that a go.
 
#836 ·
PM'd. :D

Congratulations on that, Rajah.

Is the Duramine and stuff like that all Fat Loss agents? Be careful with that. I know Slim Xtreme as well as Lean Xtreme have been recalled here by the FDA here due to some crazy side effects they were giving occupants. Ya' never know with that stuff. I have no experience with Fat Burners so I'll keep my preaching to a minimum as I'm sure you're more than knowledgeable. :p

SizeOn is awesome. You wont be disappointed. I believe Gaspari is releasing a newer version of SizeOn called SizeOn V2.
 
#837 ·
Duramine is a prescription drug here for extreme weight loss. It's given to people that are obese, not that I am.:D It's perfectly safe. Like I said I've used if before with good results. It's something you have to take first thing in the day as it really doe hype you up all day. I took it later in the day a couple of times and had sleepless nights.

Here in Australia there are many supps we can't get that you can in the US. Yohimbie, I think that's correct, which is used in weight loss isn't allowed here. The main guy I get my supps from is looking to import a new product and because it has Yohimbie in it he has to get it modified by the company. Strange how we are able to put alcohol and tobacco in our systems so easily yet we're not allowed to give ourselves supplements to improve our physique.
 
#844 ·
So, how did everyone go with the Christmas feast and any diets they may have been in the middle of? I'm keeping my calorie intake at around the 2,500 mark, no idea how much I had yesterday. We didn't have a big lunch and we spent 5 hours walking around the Zoo so I would have burned of anything excessive anyway.
 
#845 · (Edited)
Pretty bad, LOL!

Over-excessive here. Luckily, I ate a lot of turkey rather than ham but I still couldn't help but throw in some mashed potatoes and the likes. My sweet tooth hit me hard around desert time, too. :(

It was a good Christmas Eve/Christmas Day. Enjoyed the company of my family. Even drank for the first time in about 6 months on Christmas Eve. Probably had a modest seven heinekins and was pretty drunk. :p

Here's a rare lat spread:



Waist definitely shows the binge eating. Absolutely no definition but oh well. What can ya' do? :)
 
#847 ·
My cousins moddow in working out is work out on everything except your belly. I was over at his place the other night and I was working out with his new commercial gym bench and weights set. I worked out my shoulders and chest. The gym he got looks fucking awesome. I was also working out with curls and working out my triceps with this new adjustable curl weights he got. They sit on a little stand and you adjust the weight and it works through a magnet he told me. I'm sore as can be right now in my chest.
 
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