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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 :$
 
#849 ·
just bought two 20 lb dumbbells, and im totally new at this workout routine, how many sets should i be doing? it is pretty hard on the arms but i read thats a good thing for starters, i could easily do a couple though.

also read that i should work on triceps as well or else arms would look foolish, any way i could work out triceps and biceps accordingly?
 
#850 · (Edited)
Rated R™;7884785 said:
just bought two 20 lb dumbbells, and im totally new at this workout routine, how many sets should i be doing? it is pretty hard on the arms but i read thats a good thing for starters, i could easily do a couple though.

also read that i should work on triceps as well or else arms would look foolish, any way i could work out triceps and biceps accordingly?
When I first started it was atleast five years ago and I'm only 19 right now. When I first broke in I started at 5, 10, 15, then 20 like you about 3-4 years ago was my regular. Now I lift 25 regularly but can do 30, 40, maybe even 50 pound curls. With dumbells there is also a exercise you can do that works out your triceps. For this you take one dumbell or even two and put them over your head and hold the ends of them and let them go down just a little bit and push up with them. It's kind of hard to explain but maybe theres a video on it or your father or somebody could explain it to you. As far as the curling goes if your 18 or not too young I'd say defenately use both weights at a time and feel free to try to push yourself to the limit. Since your new at it your arms will be sore at first but over time from doing it you'll get better at it. I recomend you then to try 25 out. Basically what I do with 25 is as many reps as I can. On my first set I could do about 25 reps. As time goes by and I do more and more sets my arms get worn out. I try to do as many sets as I can which is usually about 7 sets or maybe a little bit more. By that point the reps I could do goes down a lot. I'd say wait a couple of minutes and then do another set. You don't have to wait too long to move on to the next set. If you wait to long then the work out is no good. I also recomend you to try out a work out band. It's sort of like a thing with two handles and 5 rubberbands and you can take off some. I use this at times the same way I would do a curl. I step on one handle and curl with the other handle and hold it that way about 5-15 seconds and continually do this before working out with the weights. I don't know the advantages to this but it's became part of my routine along with curling weights. Also just keep in mind I can't remember the days I first started out with weights so probably the best bet is just use your own discretion and what you feel comftorable with. Your arms will be sore but I doubt you'll ever experience anything serious. I've never before. If I were you I'd immediately start doing what you can do. You'll like the feeling curling gives to you as long as you push the limits. This is a good feeling you should get in your body from doing many reps rather then stopping at a specific number like 10 or 15. Do as many as your arms can handle and you'll be ripped and like that feeling it gives you for a brief moment, or atleast I do.
 
#852 · (Edited)
Rated R™;7884949 said:
Do as much lifts as I can in a set and then take a minute break and than start another set, got it! but how many sets should I finally stop at and call it a day?
It all depends. If you only have access to the two dumbells you just bought and your not working out in a gym or home gym then I'd say push the limit a bit. If you were gonna do everything at a gym then just do a couple of sets or maybe 4 the most somewhat quickly not taking too much time. Remember with working out there's only so much time in a day. That's why a lot of times I'd work out when I'm off from work and nobodys home to bother me or when I'm working the next day I'd do it before I go to sleep at night. Eventually a interferance like going to eat dinner usually tends to be the factor of when to stop for me. You'll defenately feel when the end of the workout is near. I'd say if your not tired do a workout now or when you wake up tommorow.

I also reccomend good posture when your lifting. Try to keep your body as straight as possible by only trying to move your arms to curl. Also each lift should be kind of slow not too fast even if the weight feels light to you.
 
#856 ·
Haven't been in this neck of the woods for a while...need some more educated opinions on something.

Last year (as in last Uni year, before summer) i was doing weights and cardio to lose some weight and general fitness.
Nothing too drastic, half hour weights/half hour cardio 3+ times a week.

This year i've moved house to an apartment building that actually has a gym, so i dropped the membership to my old gym (which is now quite a long way off too).
The gym doesn't have any free weights, not even a Smith machine, but i does have some basic weight machines, so i figured it was worth the saved money since i wasn't too big on the free weights anyway.

Lately i've been finding myself being pretty damn bored tbh. I'll go down there and just find myself hitting the rowing machine until i'm beat. I don't know if it's the fact that i'm not paying for it or if it just doesn't inspire me, but i can't get motivated, and after all the holiday stuff and not keeping up with the gym for a while, it's starting to get ugly.

A friend is taking some classes and he suggested an MMA school in the area that does BJJ programms.
He says it's a good workout and pretty damn interesting to boot, so i'm considering it.

He's not a pure gym person so he can't comment on how it compares to a gym workout, which is why i'm here.
Anybody here with any experience on beginner BJJ courses? Is the workout good, how does it compare to a gym workout?
Is it worth it, or should i just try finding motivation for the gym?

I'll probably give it a test run anyway, but i was wondering if anybody had any insights on it.

Cheers.
 
#861 · (Edited)
A friend is taking some classes and he suggested an MMA school in the area that does BJJ programms.
He says it's a good workout and pretty damn interesting to boot, so i'm considering it.

He's not a pure gym person so he can't comment on how it compares to a gym workout, which is why i'm here.
Anybody here with any experience on beginner BJJ courses? Is the workout good, how does it compare to a gym workout?
Is it worth it, or should i just try finding motivation for the gym?

I'll probably give it a test run anyway, but i was wondering if anybody had any insights on it.

Cheers.
This is just my opinion and I could be wrong but most MMA gyms to me seem to be superior to a regular gym. The cost I've seen around my area is usually 2x of what a normal gym is. My gym I was going to was $40 a month and a MMA gym around here is $80 a month to learn one martial art or $110 for unlimited training. From what I can tell the MMA gyms come equipped with weights and cardio equipment since cardio is such a big deal when it comes to MMA. So if you're looking to get big and lose weight = regular gym. In my opinion if you're looking to lose weight, get toned and gain some knowledge = MMA gym. As far as BJJ classes go you'll be focusing way more on cardio than you would weights, where as a wrestling class you may be focusing on strength more so than conditioning (again, correct me if I'm wrong this is just my opinion).

but it depends on how much you want to pay like I said since you can probably expect to pay 2x what you normally pay at your regular gym. The UFC are opening gyms around the United States (not sure where you're from).
----------------------------------------------------------------------------------

I allowed my gym membership to expire the other day. I simply didn't have the passion to wake up every day and go and do cardio/weight machines (all the big guys use the free weights and I'm a little self conscious to work out with them). The only thing I'm going to truly miss is the cardio machines. I weigh 314 (maybe 312 right now).

Last night I went to Walmart (I know, I know) and looked around and spent $126 on these items (I only had $145 to spend so I wanted to make my money count). I've yet to set my bench up I'm waiting for a friend to come over to help me. Here's a few pics of what I bought. Your opinion would be greatly appreciated on how you would go about using these.

Note, I'm a big guy (6'3) with toned legs and a flabby chest/stomach/back area. My goal is to lose weight and ideally be down to 270-250 but without much loose skin to show for it. I believe I can lose the majority of the weight just from lifting, then eventually I'll have to bring cardio into the mix again and then pick if I want to diet and lose weight & muscle or eat, gain/maintain weight & gain muscle. But I believe I can lose weight and gain muscle right now since I have a large body fat % on my upper body.

I'm not a trainer I'm just a gym idiot so if I'm wrong please correct me.

Here's my bench I bought:
http://www.walmart.com/catalog/product.do?product_id=11993392

Here's a 100lb barbell set I bought (Mine was only $30):
http://www.walmart.com/catalog/product.do?product_id=11089971

Here's the 40lb dumbbell set I bought (Mine is made out of the same material as my barbell set. Couldn't find it on Walmart's website):
http://www.walmart.com/catalog/product.do?product_id=11089970


One downside I read to the bench was that the brackets for the barbell only support 110lbs which doesn't seem like alot but I don't think I can even bench press 100lbs in 3 reps right now. And the leg extender supports 50lbs which is kinda disappointing because the leg extender I used at my local gym I was doing 60lbs easily.

However to me it looks like a good starter set for my bed room. My only concern is that I'll outgrow it too fast or I don't know how much the bench actually supports as far as weight limit goes because I don't of many $77 benches that support 300lbs.

Thoughts?
 
#858 ·
^^ Absolutely. Deadlifts are my favorite lift, and they'll tear up more muscle groups at once than any other single compound lift. Squats are definately beneficial, but they're second-place at best.

If you're deadlifting with heavy volume, high intensity, & correct form, then you're going to be hitting your quads, traps, back, etc. Deadlifts are an atomic bomb that should be the centerpiece of any true weightlifter, make no mistake about that.
 
#860 ·
I haven't noticed many new commitments to the gym. I can't say I've been paying much attention but the LA Fitness I am a member at seems to have the same regulars.

Came across a bench press program that is supposed to add 50 lbs to your bench in 7 weeks time. There's two chest workouts a week which is awesome compared to a program like Smolov Jr. or something like that.

So far, I've increased my 1RM to a 3RM and it's been a week and a half. Not trying to promote it and I'm not sure how my results will be at the end of the 7 week protocol, but I'm already impressed with my gains.
 
#862 ·
My dad works at a prison and last year, when I started working out, he told me of the prison method of getting in shape. The inmates do a pyramid process of exercise that I think works great.

I think complicated gym equipment is stupid. I've done just fine with them.
 
#863 ·
Complicated gym equipment is overrated. Don't get me wrong, for people with a bad back, standing military BB press isn't good for them so some different equipment is a necessity.

If you look at some of the Ronnie Coleman DVDs, (btw, Ron Coleman is the greatest bodybuilder of all time), you will see that he didn't do complicated stuff, he just did basic movements, and lifted heavy and lifted alot. It actually works, that and proper dieting will do you wonders. The other piece of the equation helps, ALOT, but it doesn't do magic, you have to do the other two for results.
 
#865 ·
So, I was lucky enough to work with the great Jim Cordova for two months until I finally couldn't afford his prices :)o)! It was a great experience and one that I will forever remember. Here's two of the many pics that shows how much my body changed in the little time that I worked with Jim:

Before:



After:


I was bulking in both pictures. Truly noticeable difference. Jim's awesome, check him out if you're looking for an awe-inspiring physique.
 
#870 ·
Re: heavy weight hi reps

what will the result be? big and cut at the same time since high reps low weight and high weight low reps = cut bulk but high weight high reps what will that do
Technically you can't do heavy weights and high reps. The reasoning is if you go even heavier with less reps you will lift more.

Example.

Someone who can bench 100lbs at 4x15 reps. You'd be able top do 120lbs at 12 reps, and maybe up to 130-140lbs for 4-6 reps. You won't be able to do heavy weights and high reps, cause if you drop the reps, you'll lift more weight.
 
#871 ·
Cool split to do while bulking:

Day 1: Lower (Power)
Day 2: Push (Hyper)
Day 3: Pull (Power)
Day 4: Off
Day 5: Lower (Hyper)
Day 6: Push (Power)
Day 7: Pull (Hyper
Day 8: Off

Power as in low reps, heavy loads. Hypertrophy as in typical bodybuilding approaches with lots of volume, higher reps, more sets.
 
#872 ·
Sup guys. I'm off on holiday to Greece in July so I thought I better start working out so I look guuuurd in my swimming gear.

I've never been to a gym before since I used to play football (soccer) 3 times a week but stopped last September. So now i'm carrying abit of baggage which isn't good for my look or confidence.

What shall I start off doing? Get myself into the closest gym? If so, what should I be looking to do there? What should I be eating? etc.

I don't want to be massive and a big power house, just nice and toned. That'll do me. Thanks in advance. :D
 
#875 ·
Nice. I've given up on deadlifts. Everytime I go all out doing deadlifts I pinch my sciatic nerve and I'm out of action for a couple of weeks.

I recently started to use a work out bike. How long should I use it per day? I want to lose a few pounds and maintain it.
The popular routine these days is HIIT - High Intensity Interval Training.

Basically you would warm up on the bike, slowly for the first few minutes, then do one minute very fast, then 2 minutes slow, one minute fast, 2 minutes slow for about 15 minutes, then a slow warm down of say 3 minutes. You can start off doing 15 minutes then work your way up to 20,25, 30. Do this 3-4 times a week.

More info.....
http://en.wikipedia.org/wiki/High-intensity_interval_training
 
#877 ·
I've been trying to get more of a back and chest lately, so I joined the gym a couple of weeks ago. My lats, traps and pecs are damn sore from the past few workouts. I've really been pushing myself to get in shape for awhile, I haven't been in shape since I was fourteen and it's a bit intimidating to go to the gym and see people who are sixteen in better shape than I am. I often ask myself the "what if?" question when I'm there, wondering what I'd look like today had I kept up with my exercises back then. Time goes by fast, so I ain't wasting time no more. I've gotten on the ball and I'm moving it forward, I'm pretty consistent with it and I'm feeling better with every passing day.
 
#879 ·
Good for you.

Remember this:


1) Don't go so hard so fast. Resting two, three days a week actually helps build more muscle then working out every day.

2) If you ever listen to that devil on your shoulder that says "Fuck the gym", rememeber how GOOD you feel after a workout and use that as motivation.

3) Keep going, you won't regret it.



I've only worked out consistently nearly two years and have managed this.

And I used to have zero muscle and a ton of fat.







That was a half year ago, I have better pecs now.
 
#880 ·
I'm off to the Australian Pro Grand Prix in 2 weeks time here in Melbourne.

Confirmed competitors so far are...

Dexter Jackson, USA
Kai Greene, USA
Melvin Anthony, USA
Moe Bannout, Lebanon
DanielHill, Germany
Rusty Jeffers, USA
Michael Kingsnorth, New Zealand
Dragan Paunovic, Serbia
Fadi ZaaZaa, Lebanon
Eddie Abbew UK
Michael Kefalianos, Australia / Greece
Wong Hong, Malaysia
Grigori Atoyan,
Lionel Beyeke, France

Organised tickets through a body building website I'm a member of and there are 11 of us going. The promoter, Tony Doherty, who is bringing the show to Australia for the 10 the year is an active member of the site and our tickets are 2nd row. Should be a good show.

Workout wise I'm trying a new supplement called NO-Beta. The site is your typical body building website but it's only open to Australian people. There are many site sponsors that offer samples and discount for members. I buy direct from one of the sellers house as he gives me a great deal. Another supp seller had a competition to log a sample use of the NO-Beta. I got a sample, posted my log and was one of the winners. I got a free bottle of the NO-Beta, 360 tablets, and all I have to do is log my workouts for the next month. About $100 worth of supps. Can't complain.
 
#887 ·
Kai ftw

rawesjericho said:
i was a skinny fat before. been working out for 3 months now and i have gained 20lbs with 5x5 beginner's routine. i think every beginner should stry this routine http://stronglifts.com/stronglifts-5...ining-program/
Nice. I started off on Rippetoe's Starting Strength which is very similar to that. Love programs like that. Nothing complicated, no overkill - just straight simplistic liner progression. You should do well on it. Looking good, by the way. Seems like we finally have another member with some credibility. ;)

Alim said:
So my friends are telling me to sign up for weightlifting class next year because it seems like the new "thing" at my school. I guess it's a good idea because you don't have to pay for anything. I just hope I don't get made fun of by my peers because I'm not very strong for a guy my size.
It truly is an awesome hobby. Don't worry about the haters. Everyone has to start somewhere.
 
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#883 ·
I've been working out for about a month again and have gotten up to 175 with a ripped body. Once the camera works, ill put pics up.

I use creatine and protein. Anything else messes up my stomach.

I've only been lifting 135lbs lately to restrengthen my shoulder.

I also do cock pushups.
 
#984 ·
Awesome dude. I have been out of the loop for about a year and a half now, working out occasionally. Back in March, I signed up for the gym again and since the semester ends next week, I am getting serious again throughout the summer. Thanks for showing this workout because I am going to be starting this thing next week. My splits are going to be Workout A M,Th, Sun and Workout B T, F, Sat. Wednesday and either Sat or Sun will be my off days. I'll rotate every weekend. Thanks again for this.


Question though, what is your diet?
 
#886 ·
So my friends are telling me to sign up for weightlifting class next year because it seems like the new "thing" at my school. I guess it's a good idea because you don't have to pay for anything. I just hope I don't get made fun of by my peers because I'm not very strong for a guy my size.
 
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