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>>Fitness Club<< -- Newgrounds Gym

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Response to >>Fitness Club<< -- Newgrounds Gym Sep. 3rd, 2012 @ 10:05 PM Reply

At 9/3/12 07:13 PM, e-lord wrote: i've seen some folk use a piece of paper in order to check off the types of exercises they've done

i'm not really sure what you're referring to when you talk about a log though

Exactly what you said. I usually make a tally for each set and circle it when I'm done.


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Response to >>Fitness Club<< -- Newgrounds Gym Sep. 14th, 2012 @ 02:41 AM Reply

Hey everyone.
I finally decided to get my bonyself to go work out and actually gain muscle,I've been doing a lot of research.
http://ectomorphworkout.org/bodybuilding-workout-routines/be ginner-gym-workout-routine/
What do you guys think of this routine for a hard gainer like me? I've started eating more meals a day,drinking protein on the morning,stop drinking soda daily,and very likely try my best to eat fruits and veggies which I disgust,but I can learn to like them.I think I'm going to buy Creatine too,when I'm decently fit,I'm planning on joining any available martial arts preferably boxing,karate or kung fu.


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Response to >>Fitness Club<< -- Newgrounds Gym Sep. 21st, 2012 @ 02:11 AM Reply

At 9/14/12 02:41 AM, GoodFang wrote: Hey everyone.
I finally decided to get my bonyself to go work out and actually gain muscle,I've been doing a lot of research.
http://ectomorphworkout.org/bodybuilding-workout-routines/be ginner-gym-workout-routine/

Yes, great work out.
Big compound lifts.. squats, deadlifts, presses, pull ups, dips.
Groundwork for every successful workout routine.
Add in some high intensity cardio on off days and your set.


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Response to >>Fitness Club<< -- Newgrounds Gym Sep. 24th, 2012 @ 12:17 PM Reply

At 9/1/12 12:14 PM, Scarface wrote:
At 8/31/12 10:56 AM, e-lord wrote:
At 8/30/12 11:36 PM, Phantox wrote: Man bulking sucks. I wanna go up to 165lbs but its hard. Especially while trying to keep up my cardio and I just joined kickboxing and karate. Shit.
uhh, when you say 165 lbs, are you talking about the amount you can bench?
I think he meant his own weight, hence why he mentioned cardio, which makes you lose weight.

I understand it, man, I lift every other day, but I'm still 125 lbs no matter what, mainly because of my metabolism, but also because running and playing drums burns a lot of fat.

how tall are you? if you're really short you may be somewhat of a normal weight

But have you tried eating an actual surplus food, like tracked every bit of food you put in yourself because it maybe not that much of a surplus, you should be trying to eat more then 1 gram of protein for each pound of body weight you are, in your case at 125 I'd recommend a lot more, while having your rest days still eating the same amount, because with running and drums(which my friend lost so much weight doing) you hare putting out less calories then you're probably putting in, you need to find a way to stuff yourself absolutely packed and then eat some more, but attempt to keep it all a clean bulk


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 7th, 2012 @ 08:29 PM Reply

I do my workouts at home, doing some wide\close push ups and the usual crunches. Lately i've been doing less since i can't find the motivation i need and i am slacking more and more and it looks like i gained some weight to:(

Below is my current body state, what's your opinion?

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 7th, 2012 @ 10:33 PM Reply

Just found this thread, thought I'd share and see if I can pick up any tips. Hopefully I'll be able to stay connected.

I'm Sean, 20 years old and weigh 150lbs.

Exercise:
I pretty much only do aerobic exercise, lots of reps with moderate weight.
Arms: All sorts of lifts with my 15lbs dumbbells, but I have three main routines to isolate my biceps and triceps.

Back: Once again with my 15lbs dumbbells, I work out my deltoids and lats (looking for a good trapezius routine)

Abbs: Oh I do all sorts of shit for my abbs. Slow sit ups, crunches, supermans, six-inch killers, planks, and I'm practically flexing my stomach all day.

Legs: I live in quite a hilly college town and I ride my bike to class every day, so that's the majority of my leg workout. The two times a week I do go to the gym I start off my routine with non-stop jogging of several miles (depending on how badly the running makes me need to crap haha).

Diet:
-I don't eat hydrogenated oils of any kind period. So I'm always looking on the ingredient labels for the clever ways food companies try and disguise it. So basically no fast food, cake, pastries, and most fried foods.

-I take a multivitamin every day, no protein powders, steroids or any of that stuff.

Advice:
-Do more aerobic exercise, it'll trim ya up.
-Don't quite lifting until you literally can't lift you arms/legs/body/etc. up anymore. Then take a breather and do it again haha, I prefer this to counting my reps. Besides, the moment of your workout where you burn the most energy and tone the most muscle is when your muscles are aching their worst!
-Don't be afraid to grunt and yell while working out, it proves to yourself just how much effort your putting in.

Goal:
-To tone my leg muscle without destroying my knees.

I'll get a picture up when i find a good d-bag pic.

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 7th, 2012 @ 10:35 PM Reply

At 11/7/12 08:29 PM, Denton wrote: I do my workouts at home, doing some wide\close push ups and the usual crunches. Lately i've been doing less since i can't find the motivation i need and i am slacking more and more and it looks like i gained some weight to:(

Below is my current body state, what's your opinion?

Keep your back straight while flexing. Good posture actually tones muscle and subtracts from back pain. Otherwise you're looking great, girls love that groin muscle though, work on that!

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 9th, 2012 @ 08:22 AM Reply

Anybody know exercises you can do for ur traps that won't kill ur neck? Shoulder shrugs make my neck crick up


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 9th, 2012 @ 09:15 AM Reply

At 11/9/12 08:22 AM, SenatorJohnDean wrote: Anybody know exercises you can do for ur traps that won't kill ur neck? Shoulder shrugs make my neck crick up

I would suggest upright row, hold contraction at the top.

More here: http://www.bodybuilding.com/exercises/finder/lookup/filter/m uscle/id/11/muscle/traps


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 9th, 2012 @ 09:44 AM Reply

This ...
Free arm weight lifting (1,5kg on each hand)
Jogging 20 minutes, brisk-walking 40 minutes
2 hours and 30 minutes walking to and home from school with a heavy backpack
... each day

I also swim once or twice a week.

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 11th, 2012 @ 03:34 PM Reply

How do you guys schedule your exercise?

I do upper body every other day, then lower body and cardio every other day. I made progress for a while doing this, but I feel like I've stopped, and I wondered if it was better to focus on one specific muscle group per day.

What do you guys do?


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 11th, 2012 @ 09:45 PM Reply

At 11/11/12 03:34 PM, Scarface wrote: How do you guys schedule your exercise?

I do upper body every other day, then lower body and cardio every other day. I made progress for a while doing this, but I feel like I've stopped, and I wondered if it was better to focus on one specific muscle group per day.

What do you guys do?

I work out my biceps, triceps, deltoids, and lats every morning, evening, and night 20 minutes each. As long as you're doing aerobic exercise you can work out any muscle you want every day.

If you're doing anaerobic lifting, then you should give whatever muscle you have worked out 3 days rest.

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 12th, 2012 @ 06:40 AM Reply

At 11/11/12 09:45 PM, Saen wrote: I work out my biceps, triceps, deltoids, and lats every morning, evening, and night 20 minutes each. As long as you're doing aerobic exercise you can work out any muscle you want every day.

If you're doing anaerobic lifting, then you should give whatever muscle you have worked out 3 days rest.

Is aerobic lifting several reps of a lighter weight, and anaerobic lifting a few reps of a heavier weight?


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 12th, 2012 @ 08:52 AM Reply

At 11/11/12 03:34 PM, Scarface wrote: How do you guys schedule your exercise?

I do upper body every other day, then lower body and cardio every other day. I made progress for a while doing this, but I feel like I've stopped, and I wondered if it was better to focus on one specific muscle group per day.

What do you guys do?

lower body and cardio on the same day doesn't sound like much fun.. but eh.. each to their own.

My week is something like..
Monday - Bootcamp (cardio)
Tuesday - Chest/Tris
Wednesday - Oztag (cardio)
Thursday - Shoulders/Abs
Friday - Whole body
Saturday or Sunday - Legs


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 12th, 2012 @ 01:10 PM Reply

At 11/12/12 06:40 AM, Scarface wrote:
At 11/11/12 09:45 PM, Saen wrote: I work out my biceps, triceps, deltoids, and lats every morning, evening, and night 20 minutes each. As long as you're doing aerobic exercise you can work out any muscle you want every day.

If you're doing anaerobic lifting, then you should give whatever muscle you have worked out 3 days rest.
Is aerobic lifting several reps of a lighter weight, and anaerobic lifting a few reps of a heavier weight?

Yes. Anaerobic lifting typically works between 70-80% of your max lifting potential, 5-10 reps. Aerobic lifting typically involves 15%-50% of your max lifting potential with lots of reps, anywhere from 20 to as far as you can go.

Aerobic will create dense, toned, muscle while burning fat. Anaerobic lifting creates much more profound tears in your muscle, causing you to build up that muscle dramatically while gaining body mass.

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 12th, 2012 @ 05:44 PM Reply

At 11/12/12 08:52 AM, Shaun wrote: lower body and cardio on the same day doesn't sound like much fun.. but eh.. each to their own.

It's not too much of a struggle, but I usually take it a little light for cardio. However, I don't like doing that, hence why I'm trying to space out what I do throughout the week.

My week is something like..
Monday - Bootcamp (cardio)
Tuesday - Chest/Tris
Wednesday - Oztag (cardio)
Thursday - Shoulders/Abs
Friday - Whole body
Saturday or Sunday - Legs

What's the difference between Bootcamp cardio and Oztag cardio?


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 14th, 2012 @ 07:26 AM Reply

At 11/12/12 05:44 PM, Scarface wrote: What's the difference between Bootcamp cardio and Oztag cardio?

For bootcamp we basically do a circuit of like..
medball cleans, box jumps, ladder runs, rope swinging, tyre flips, etc. etc.
then we do sprints..
then we finish with an ab circuit.

where as oztag is just like touch football, its basically HIIT sprint training.


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 29th, 2012 @ 01:00 PM Reply

At 11/7/12 10:35 PM, Saen wrote:
Keep your back straight while flexing. Good posture actually tones muscle and subtracts from back pain. Otherwise you're looking great, girls love that groin muscle though, work on that!

Thanks, yeah i'll try but everyone has a time when someone loses motivation...this is one of those periods:(


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 29th, 2012 @ 01:38 PM Reply

What's the general consensus on the appropriate amount of cardio to be doing? I used to run/walk for half an hour on the treadmill for 30 mins, typically averaging about 2.05 miles (yeah yeah, I know), but when I developed a more solid routine I started doing cardio after weights and now I usually only have it in me to run a mile, typically in about 13 minutes.

For what it's worth, I recently started running at 7mph rather than the 5.5mph I used to be able to peak at.


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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 29th, 2012 @ 10:29 PM Reply

At 11/29/12 01:38 PM, TB1ZZL3 wrote: What's the general consensus on the appropriate amount of cardio to be doing? I used to run/walk for half an hour on the treadmill for 30 mins, typically averaging about 2.05 miles (yeah yeah, I know), but when I developed a more solid routine I started doing cardio after weights and now I usually only have it in me to run a mile, typically in about 13 minutes.

For what it's worth, I recently started running at 7mph rather than the 5.5mph I used to be able to peak at.

You can always do more cardio. I to prefer to run before I lift to get the blood pumping and help me poop lol. If you want to boost your stamina for running, do some abb work. A strong core will help you breath easier, keep you from falling over while running, and will help you run farther. If you're running or jogging correctly, you should feel pressure in your abbs with each step.

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 29th, 2012 @ 11:55 PM Reply

At 11/29/12 01:00 PM, Denton wrote:
At 11/7/12 10:35 PM, Saen wrote:
Keep your back straight while flexing. Good posture actually tones muscle and subtracts from back pain. Otherwise you're looking great, girls love that groin muscle though, work on that!
Thanks, yeah i'll try but everyone has a time when someone loses motivation...this is one of those periods:(

A workout routine will really boost your self esteem. Even if it's just waking up 30mins earlier every morning to do some sit ups, planks, or six inch killers. If you work out in the morning just make sure you eat breakfast first, otherwise you may actually lose muscle.

Even if you have a shit day, you can say to yourself "well at least I worked out today!"

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Response to >>Fitness Club<< -- Newgrounds Gym Nov. 30th, 2012 @ 09:02 AM Reply

At 11/29/12 01:38 PM, TB1ZZL3 wrote: What's the general consensus on the appropriate amount of cardio to be doing?

As much or as little as you like.
Don't need it at all if your lifting is high intensity.
Whatever works for you and your diet and goals.


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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 6th, 2012 @ 09:38 AM Reply

I need a few effective exercises that isolate your hip muscles, preferably ones I can do at my apartment. I learned that my hip muscles will actually generate much more power and speed in my golf swings opposed to just my arm speed.

I can really only think of cable resistance exercises and 6 inch killers, but those don't really isolate your hips.

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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 6th, 2012 @ 10:02 PM Reply

At 12/6/12 10:57 AM, 24901miles wrote:

Seems like you could isolte them with one leg pinned down under a towel lashed between two heavy weights, while doing crunches/sit-ups with a free plate on your chest.

Crunches and sit ups work out just about your entire abdominal region. I have done thousands and have gained no muscle mass in my hips. I'm probably just going to have to find more time to work out in the gym after the semester is over and do hamstring exercises and resistance exercises.

Trying out a more hip-based swing on the range today was disastrous, I just couldn't find the consistency or distance so that was pretty discouraging.

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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 6th, 2012 @ 10:31 PM Reply

At 12/6/12 09:38 AM, Saen wrote: I need a few effective exercises that isolate your hip muscles, preferably ones I can do at my apartment. I learned that my hip muscles will actually generate much more power and speed in my golf swings opposed to just my arm speed.

squats, deadlifts, overhead lunges, leg raises.


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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 12th, 2012 @ 10:17 AM Reply

At 11/12/12 01:10 PM, Saen wrote:
Aerobic will create dense, toned, muscle while burning fat. Anaerobic lifting creates much more profound tears in your muscle, causing you to build up that muscle dramatically while gaining body mass.

Aerobic resistance training is actually an incredibly inefficient way of burning fat. You would need to do tens of thousands of repetitions to see any measurable difference. If you were to exclusively train aerobically you would get very good at sets of 20+ reps at <60% 1RM but you would see very little in strength gains compared to if you were training anaerobically.

Muscle tone and density are both genetically determined. Two different training methods that work the same muscles and both encourage hypertrophy may not result in the same strength gains but aesthetically the results will be identical.

Aerobic resistance training has also been demonstrated to be an ineffective means of achieving muscular hypertrophy. In terms of the muscular adaptation it is more-or-less identical to doing marathon training and expecting that to get better at sprinting.

Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones

Should probably use more than one reference but this is Newgrounds and not uni and it is 2am

If you care to read through a 12 page journal artical, the following artical covers a lot of the stuff you need to know about the creation and progression of an effective resistance training program for whatever your goals are.

Fundamentals of Resistance Training: Progression and Exercise Prescription


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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 12th, 2012 @ 10:52 AM Reply

At 12/6/12 10:31 PM, Shaun wrote:
At 12/6/12 09:38 AM, Saen wrote: I need a few effective exercises that isolate your hip muscles, preferably ones I can do at my apartment. I learned that my hip muscles will actually generate much more power and speed in my golf swings opposed to just my arm speed.
squats, deadlifts, overhead lunges, leg raises.

im not an expert on golf by any means but you would likley benefit from working on your hip abductors. The classic hip abduction exercise is just putting your leg out to the side while standing or laying down

Abductors and adductors (the opposite movement to abduction) are hard to train without gym equipment but this website lists a whole lot of strength and stretching exercises you can do and most of them can be done at home.


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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 16th, 2012 @ 04:10 AM Reply

At 12/16/12 04:07 AM, Austerity wrote: Is anyone here going to run the NY marathon next year?

Some of my friends normally do that shit. As for me, I never went to the NY marathon. Would be nice to test out my speed and endurance though.


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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 16th, 2012 @ 06:14 AM Reply

At 12/16/12 04:07 AM, Austerity wrote: Is anyone here going to run the NY marathon next year?

Won't be doing the NY marathon but i may do the Melbourne marathon. I did the half about 3 years ago and I'd like to get around to doing the whole thing.


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Response to >>Fitness Club<< -- Newgrounds Gym Dec. 28th, 2012 @ 07:35 PM Reply

Yo what're your routines guys?