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>>Fitness Club<< -- Newgrounds Gym

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saqwert
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Response to >>Fitness Club<< -- Newgrounds Gym 2013-04-22 15:44:21 Reply

At 4/16/13 10:46 PM, Sensationalism wrote:
At 4/5/13 12:26 AM, saqwert wrote: Would it be detrimental during a cut to do cardio on the off days, leaving no days that are solely for rest? What about light cardio on lifting days?
Why not do that and still leave one day a work for complete rest?

I usually exceed my calorie limit needed for cutting. I thought I could make up for it by just doing cardio everyday and burning the excess calories.

Also, is this true
"Muscle comes from lifting, not from bulking.
You can gain muscle while cutting but eventually you'll hit a plateau and that's when you need to gain mass. Keep increasing your weights and stop cutting once you plateau."


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Jacob
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Response to >>Fitness Club<< -- Newgrounds Gym 2013-04-25 23:00:42 Reply

At 4/22/13 03:44 PM, saqwert wrote: I usually exceed my calorie limit needed for cutting. I thought I could make up for it by just doing cardio everyday and burning the excess calories.

Also, is this true
"Muscle comes from lifting, not from bulking.
You can gain muscle while cutting but eventually you'll hit a plateau and that's when you need to gain mass. Keep increasing your weights and stop cutting once you plateau."

I would recommend keeping one rest day, but it's true that adding cardio to your workout will allow you to eat a little extra.

However, I would recommend avoid jogging. Instead, do sprints, and walk or run in between them. It's a lot better on your joints, burns more calories, and adds muscle (while also raising your metabolism). It'll help a lot.


I voice act because I'm insecure about my weight.

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Response to >>Fitness Club<< -- Newgrounds Gym 2013-05-05 10:15:16 Reply

i have another question: should cardio be done before or after weight training?

personally, i think it makes more sense to do cardio exercises after weight training (which is what i am doing). for me, i usually do not have the strength to complete weight training if cardio exercise is done first. i find it much easier to do weight training first.

from what i have heard, this has something to do with the blood glucose level. cardio exercise burns glucose, and after the workout, your body will not have enough blood glucose to complete weight training.

or is it inadvisable to complete both aerobic and strength training on the same day?


Yeah, I make no sense.

Jacob
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Response to >>Fitness Club<< -- Newgrounds Gym 2013-05-13 20:20:29 Reply

At 5/5/13 10:15 AM, i-am-ghey wrote: i have another question: should cardio be done before or after weight training?

personally, i think it makes more sense to do cardio exercises after weight training (which is what i am doing). for me, i usually do not have the strength to complete weight training if cardio exercise is done first. i find it much easier to do weight training first.

from what i have heard, this has something to do with the blood glucose level. cardio exercise burns glucose, and after the workout, your body will not have enough blood glucose to complete weight training.

or is it inadvisable to complete both aerobic and strength training on the same day?

Well, seeing as weight training should usually encompass five or six days a week, you sort of have to do them on the same day.

Personally, I like to spread them out entirely. I might work on muscle building when I get home around 4pm, then do cardio before I go to bed around 10 or 11. It allows you to have plenty of energy for each.
Of course, some people would prefer to run in the morning, so there's that too.
But I just like running in the dark.

Either way though, doing them in succession will inevitably take something away from the other.

So, if you're planning on gaining muscle mass, weights come first.
If you're looking to burn fat, cardio comes first.

It's all about your focus.


I voice act because I'm insecure about my weight.

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Response to >>Fitness Club<< -- Newgrounds Gym 2013-05-23 03:04:00 Reply

Got into weight training about 13 months ago , started squatting in August and it turns out i'm pretty good at this shit. In 6 weeks i'm hoping for a 200kg squat, 117.5kg bench press and 207.5kg deadlift at about 83kg bodyweight. The sort of training that worked best for me at the beginning was:

A
Squat 3x5
Bench 3x5
DB or BB row 3x5
+ab, tricep and some rear delt stuff 3x10/4x8

B
Deadlift 1x5
Front squat 3x5
Overhead Press 3x5
Pullups/chinups 3 x max

Basically like Rippetoe's Starting Strength and Practical Programming. I trained every other day, alternating workouts and adding 2.5kg to the bar every workout. Running 5/3/1 at the moment which is also an awesome program.

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>>Fitness Club<< -- Newgrounds Gym


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Response to >>Fitness Club<< -- Newgrounds Gym 2013-05-28 20:27:25 Reply

At 5/23/13 03:04 AM, Randominator wrote: Got into weight training about 13 months ago , started squatting in August and it turns out i'm pretty good at this shit. In 6 weeks i'm hoping for a 200kg squat, 117.5kg bench press and 207.5kg deadlift at about 83kg bodyweight. The sort of training that worked best for me at the beginning was:

200kg squat?? Video please.


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floatingsheep28
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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-04 10:04:17 Reply

Hey there, Fitness Club.

Was wondering if it was better to do resistance first for about, let's say 15 minutes, then do 30 minutes of cardiovascular activity after.

Duration of exercise: 30 to 45 minutes

Objective: Maintenance

Jacob
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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-09 04:03:56 Reply

At 6/4/13 10:04 AM, floatingsheep28 wrote: Hey there, Fitness Club.

Was wondering if it was better to do resistance first for about, let's say 15 minutes, then do 30 minutes of cardiovascular activity after.

Duration of exercise: 30 to 45 minutes

Objective: Maintenance

All depends on what you're looking for!
If you're focused on muscle, then spend a lot more time on resistance followed by cardio. If you're focused on fat loss and general cardiovascular health, do that first.

You will always be tired by the end of each workout, so you may as well prioritize accordingly.

Personally I put cardio on the backburner. If I still feel like moving after I've finished all of my weight training, I'll start in on it. But it's not honestly that important to me.

Fit it to your goals!


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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-09 04:24:47 Reply

Finally got a good workout set up!
It's a double three day split.

Day 1: Legs/Lower back
Romanian Deadlift 4 x 6-8
Squat 4 x 6-8
Leg Curls 4 x 6-8
Leg Extensions 4 x 6-8
Standing Calf Raises 4 x 12
Seated Calf Raises 4 x 18

Day 2: Push! (Chest, triceps, front/center deltoid)
Flat Bench 4 x 6-8
Incline Bench 4 x 6-8
Flat Dumbbell Flyes 4 x 6-8
Decline Bench 4 x 6-8
Overhead Tricep Extension 4 x 6-8
Deltoid Lateral Raises 4 x 6-8
Flat Bench Burnout!

Day 3: Pull! (Back, biceps, rear deltoid)
Bent-over Barbell Rows 4 x 6-8
Pull-ups 4 x 6-8 (assisted at the moment)
Chin-ups 4 x 6-8 (also assisted; I have a weak back!)
Curl-bar 4 x 6-8
Preacher Curl Burnout!

Repeat.

I've been sort of working out since March, but until the past couple of weeks I've pretty much been stupid about it. After a lot of research, this is my current split. I also do 4-6 sets of crunches on those six days a week.
I'm taking Muscle Pharm: Assault as my only workout supplement, aside from Muscle Pharm's Creatine on my off days and some whey protein.
So far, so good! I'm bulking, and I'm excited to see where this goes.

To greatness!


I voice act because I'm insecure about my weight.

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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-10 17:10:03 Reply

At 5/28/13 08:27 PM, Shaun wrote: 200kg squat?? Video please.

Ok

At 6/9/13 04:24 AM, Himynameisjacob wrote: Finally got a good workout set up!
It's a double three day split.

Volume and frequency is too high. You will fatigue and I guarantee that you'll develop elbow or shoulder problems should you persist with it. It seems like a program such as Lyle Mcdonald's Generic Bulking Routine would be your sort of thing but if you insist on developing your own program, at least use one of these templates: http://www.exrx.net/Lists/WorkoutMenu.html


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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-10 17:13:20 Reply

At 6/10/13 05:10 PM, Randominator wrote:
At 5/28/13 08:27 PM, Shaun wrote: 200kg squat?? Video please.
Ok

At 6/9/13 04:24 AM, Himynameisjacob wrote: Finally got a good workout set up!
It's a double three day split.
Volume and frequency is too high. You will fatigue and I guarantee that you'll develop elbow or shoulder problems should you persist with it. It seems like a program such as Lyle Mcdonald's Generic Bulking Routine would be your sort of thing but if you insist on developing your own program, at least use one of these templates: http://www.exrx.net/Lists/WorkoutMenu.html

The split is temporary, mostly for the summer. But as for being too much? I'm not even very sore the day after. I'm not too worried.


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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-10 17:40:43 Reply

At 6/10/13 05:13 PM, Himynameisjacob wrote: The split is temporary, mostly for the summer. But as for being too much? I'm not even very sore the day after. I'm not too worried.

Whatever, you'll feel like an idiot when it gets you nowhere. For your own sake, seriously consider what I said in my previous post- i'm qualified to give this kind of advice.


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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-11 17:10:57 Reply

Yesterday I pulled 435 with 4 heavy 5/8" chains, roughly 500lbs at the top. Any big deadlifters in here?

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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-11 17:27:05 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.

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

Best thing you can do for hip explosion is cleans from a hang. Don't shrug the bar off the bat. Drop your hips a few inches and use hip explosion to get the bar moving, then follow through with the traps after full hip extension. Keep the weight light until you find a good groove.

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Response to >>Fitness Club<< -- Newgrounds Gym 2013-06-28 12:26:31 Reply

At 6/11/13 05:10 PM, GACBassPlayer wrote: Yesterday I pulled 435 with 4 heavy 5/8" chains, roughly 500lbs at the top. Any big deadlifters in here?

Not even close to that.. I think max I do is 350lbs..
Do love deadlift but it isn't a huge focus at the moment. Don't want to go too heavy and hurt my back in rugby season.


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Response to >>Fitness Club<< -- Newgrounds Gym 2013-12-04 04:55:46 Reply

Hey guys. Sorry to revive the old thread, but what sorta workout would you suggest who has never worked out before/pretty unfit?

Jacob
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Response to >>Fitness Club<< -- Newgrounds Gym 2014-06-10 20:58:24 Reply

At 6/10/13 05:40 PM, Randominator wrote:
At 6/10/13 05:13 PM, Himynameisjacob wrote: The split is temporary, mostly for the summer. But as for being too much? I'm not even very sore the day after. I'm not too worried.
Whatever, you'll feel like an idiot when it gets you nowhere. For your own sake, seriously consider what I said in my previous post- i'm qualified to give this kind of advice.

This is where I was about seven months ago at 176lbs. I'm currently 210lbs, cutting down to a similar bodyfat%. I should be there at 195-200lbs.
I don't feel like an idiot.

>>Fitness Club<< -- Newgrounds Gym


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Response to >>Fitness Club<< -- Newgrounds Gym 2014-06-13 14:20:20 Reply

Hey guys :) Just got a question, I do exercises 3 times a week and I exercise gym and running. But i'm woman and i dont want to look really muscular like man ;/ even now i have really wide shoulders ( after 2 month of gym- after only pumps lol) and if i only do exercise and don't have a diet with a lot of protein ( pasta, rice and chicken etc) and keep exercise on gym ( it means pumps and some exercises with dumbbells) will i only get wiry but not really muscular?? because it doesn't fit to woman ;D Really i need help, holiday are coming and i dont know if should keep do it, change something or stop it ;| I get muscular really fast...


"You can run like leopard, fight like a Krogan but you'd never be better than Commander Shepard" ;D

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Response to >>Fitness Club<< -- Newgrounds Gym 2014-06-14 19:59:23 Reply

At 6/13/14 02:20 PM, AliceN7 wrote: Hey guys :) Just got a question, I do exercises 3 times a week and I exercise gym and running. But i'm woman and i dont want to look really muscular like man ;/ even now i have really wide shoulders ( after 2 month of gym- after only pumps lol) and if i only do exercise and don't have a diet with a lot of protein ( pasta, rice and chicken etc) and keep exercise on gym ( it means pumps and some exercises with dumbbells) will i only get wiry but not really muscular?? because it doesn't fit to woman ;D Really i need help, holiday are coming and i dont know if should keep do it, change something or stop it ;| I get muscular really fast...

Even female bodybuilders tend not to be particularly muscular, due to much lower levels of testosterone. So long as you maintain a healthy amount of body fat, you shouldn't become ripped or anything.
I would, however, recommend building muscle in certain areas, particularly legs. Increased muscularity in the lower body can help create disparity between the two halves, making your upper body appear slimmer by contrast.

Deadlift for the booty, squats for quads, calf raises for calves (lol), etc. Lunges and whatnot aren't a bad idea, either.

Don't worry about becoming too muscular. If it were that easy, every guy would be buff!


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Response to >>Fitness Club<< -- Newgrounds Gym 2014-06-15 05:09:29 Reply

Yeah true, thank you for an advice ;P now let's go to the gym xD


"You can run like leopard, fight like a Krogan but you'd never be better than Commander Shepard" ;D

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Response to >>Fitness Club<< -- Newgrounds Gym 2015-05-09 09:20:12 Reply

It's been a good three to five years since I've lifted seriously. I still can't lift seriously because of not having time in the day, full time job, part time job, being a father and doing the manly things of raising my daughter, cleaning the house, doing the yard work, cooking, etc...

I do manage to get twice a week in. In the last two months I've gone from benching 185 to 245 and I'm feeling stronger every time I go back in to lift. I only have 300 pounds of weight, but at my pace I think I'll be back to my old style of using that 300 pounds for higher reps.


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Response to >>Fitness Club<< -- Newgrounds Gym 2015-07-15 09:52:30 Reply

Anyone here into Powerlifting? I'm probably gonna do a comp towards the end of this year. Aiming to do a 232.5kg Squat and 165kg-170kg Bench press. 230kg+ Deadlift is doable as well.

Also anyone ran any of these programs; Smolov Jr, Coan-Phillipi Deadlift routine and Magnusson/Ortmayer Deadlift routine?


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Response to >>Fitness Club<< -- Newgrounds Gym 2015-08-06 20:34:59 Reply

Hey all. Gymnastic tumbler and powerlifter here.
Here's a shot of my upper and forearm, mostly just because I don't feel like taking new pics atm.

>>Fitness Club<< -- Newgrounds Gym

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Response to >>Fitness Club<< -- Newgrounds Gym 2015-08-08 09:20:34 Reply

I'm having a competition with a swedish friend of mine, basically whoever gets fitter/more attractive at the end of 5 months, wins. He has a gym membership and access to a swimming pool, i have access to the public park, do i have any chances to win?

Managed to get through the first week just fine and started noticing some improvements already.

The challenge ends January 1st 2016 but i want to continue going after that, will probably post a before and after image of both of us after the deadline.

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Response to >>Fitness Club<< -- Newgrounds Gym 2015-08-21 14:36:55 Reply

Barely noticeable progression, yay.

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Response to >>Fitness Club<< -- Newgrounds Gym 2016-06-02 16:14:15 Reply

I have been doing a certain workout for a while now and it did an awesome job getting me ripped and fitting into my daily life. This is what I have been doing.
Every half an hour a set of 10 push up and 10 sit ups (the variation I have been doing Works on both lower and upper abs since normal sit ups are more for upper abs)

Since it is in half an hour spaces I can do things in between and it doesn't feel like I'm tired all the time while I'm working out all day long.

Awesome results. Friends always notice and I get asked if I've been working out very frequently.
This is based on no hard scientific evidence but it worked for me so it might just work for you. I haven't been taking no supplements until like a month ago for health reasons. It doesn't seem like it does too much in muscle development so this workout plan seem to work the same way with and without supplements (again no scientific research).

Recommended to wait about 30+ minutes after meal to resume. no recommended to do in public. I frequently walk and run places so if you sit down all day I suggest to try to incorporate a leg workout somewhere. this workout usually fits all since it uses your own body as weights. as you get stronger your muscle mass will build and you will be a heavier weight for you to work out with so staying in the range of 10 to15 is usually the best.

I hope anyone found this helpful and I hope this helped you incorporate your workout into your day without needing to dedicate a certain time separately.

ENJOY!

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Response to >>Fitness Club<< -- Newgrounds Gym 2016-09-29 20:26:24 Reply

Is this gym still open?