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At 3/2/10 06:43 PM, ArmouredGRIFFON wrote: Fro what kind of weights do you use on your bench? Like, 2x50kg irons or something like that. Does adding weight on in a different way, i.e. lifting 6x10kg's instead of 3x30kg's, make a true noticeable difference for anybody? In theory it would put more momentum on the bar if you had more of a pivot, but that's not to necessarily say it will feel like your lifting 'more'. I haven't tested that out.

If somebody could help out in changing how you put the weights on your barbell or whatever, so that you have more weight spread across a larger surface area pressed on the bar, just to see if it gives a better/harder workout on average, that would be handy information. Unless somebody knows the answer of course.

When I lift I use the biggest weights possible on the bar. For example if I'm benching 225 pounds I put 2 X 45 pounds on each side since the bar ways 45 pounds also. Not only does it look better, but I was always told by my football coach that the less spread out it was the easier it was going to be. I always assumed it was right. I don't think just going in and me testing it would work because I might be stronger or weaker on the two different days that I test it out, but it's a very interesting topic that I'm going to look into now that you mention it.

Beautiful weather today, got to go for a jog by the reservoir. Birds chirping, sun setting, it was fantastic.

At 3/4/10 11:48 PM, Canas wrote: Beautiful weather today, got to go for a jog by the reservoir. Birds chirping, sun setting, it was fantastic.

Not here. Cold and raining.

Too much fibre and carbohydrates. Is a terrible thing...

I've been living in GA for 3 days now and just hit the gym yesterday for the first time with my cuz, by no means is it my first time working out though just the first time doin major weightlifting. I benched 160 lbs. for 10 reps and 180 lbs for 6 reps, did some 230 pound deadlifts, and squatted 200 pounds for 6 reps.

What's some of your guys stats for the big 3 and how long did it take you to get there

I Do Parkour & Free Running an Amazing way to stay in shape, if you dont know what parkour and free running are, they are two seperate things, both involve traversing over urban obstacles ofcourse, but have different styles, Parkour is using Vaults and Physical strength to surpass obstacles, while free running is about fluidity, using flips and twists to make your runs look stylish.

Subscribe to my Youtube ;) x

At 3/9/10 04:00 PM, Leo625 wrote: I've been living in GA for 3 days now and just hit the gym yesterday for the first time with my cuz, by no means is it my first time working out though just the first time doin major weightlifting. I benched 160 lbs. for 10 reps and 180 lbs for 6 reps, did some 230 pound deadlifts, and squatted 200 pounds for 6 reps.

What's some of your guys stats for the big 3 and how long did it take you to get there

I posted them a few pages back, but I'll post them again. I hadn't talked about deadlift before because that's something that I don't do anymore and never enjoyed doing.

Best ever

Bench:
405 X 1
225 X 19

Squat:
420 X 1
(Can't remember the higher reps)

Box Squat:
1,000 X 1
(See above)

Dead Lift:
400 X 1
(Again, see above)

As you can see dead lift wasn't very good for me compared to the other weights and it simply hurt my back even though I had great form on it. Now I can't do any of the above weights except for the bench. Because of injuries and other related things I've lost a lot of strength in my legs and really don't have much interest in getting them back to what they use to be.

I wouldn't even know what I could do on dead lift, but I'm assuming I could squat 315 about 5 times or so even though I've been sticking to leg press instead.

At 3/10/10 08:38 AM, GlaswegianXtra wrote: I Do Parkour & Free Running an Amazing way to stay in shape, if you dont know what parkour and free running are, they are two seperate things, both involve traversing over urban obstacles ofcourse, but have different styles, Parkour is using Vaults and Physical strength to surpass obstacles, while free running is about fluidity, using flips and twists to make your runs look stylish.

Subscribe to my Youtube ;) x

Yeah, I've been training Parkour now for 2 years, last week infact I was on television where the group I train with were interviewed about what parkour is, and we're going to be holding a workshop in the future.

Parkour is definetly very physical and has helped me tons, while it's true if I worked out instead I'd be bigger, but I wouldn't have trained smaller muscles and be able to do half the things I can do, like quick climbups and that sort of thing.

My definition of parkour is training your body to be useful in circumstances, this can be using movement to overcome obstacles more quickly than normal. It's definetly different to free-running, which also is very physical, I've tried my hand at it whenever I go to the gym and I got the flips down, however I'm a traceur at heart so. I'd suppose free-running is expressing yourself through acrobatic movements outside. Although from a member of the parkour community, free-running isn't all too popular here.

I've been wanting to make a video for ages, no camera though. I hope to be getting one this year, so I can't wait. :)

aight im back and all o that Ive been busy again.I just started some more spar training with of ALL people...my wife...haha she wants to learn some of the combat techniques i know and i can honestly im impressed thus far....Ive got her on basic takedowns and the whatnot but when it came to the stretching on the legs im far more flexible...were fixin that but i was surprised from someone that used to ALMOST be able to do the splits all the stretching i did with her im sore as hell today but if ya dont use it ya lose it right? pretty coo though i get to train with my wife we were muddy an bruised from throwin each other around in the backyard by the time we came inside i think im gonna train a bit more in an hour or so i was adament about the importance of stickin to it and not "Skipping" days or weeks so as of now im back on a regimen ill keep yall posted

I haven't posted in a long time because of spring break. I took the week off and it didn't seem to have a negative effect whatsoever.

My bench workout yesterday still improved from the two weeks before.

275 X 5
285 X 4
295 X 4

Next week I will finally go into the 300's. Here's what my workout will look like.

280 X 5
290 X 4
300 X 3+

I might have some trouble with the 225 bench on Friday because I had taken the Friday before off to go home for spring break. Here's to hoping that I can do at least 19, but before break I was on pace for 20. Anywhere 18 and up I'll be pretty happy though.

The weather is much better as well so I'll be focusing a lot more on running and abs since I won't want to be wearing my shirt around when it gets too warm.

I hope my knee is alright for Monday.

My workout didn't go as planned as all. I blame a couple of things on this.

1) Spring Break

Taking a week off didn't make my strength go down by any means. It did though make my endurance go down. My goal was to bench 225 X 20, but I could only do it 17 times. Taking an entire week+ off is probably the biggest reason for this.

I said I didn't lose strength because my strength day still improved, but I was so sore afterward that it was hard to lift today. It was almost like the first week lift where you can't do too much because you don't have time to recover.

Next week's goal will still be 20 and I plan on getting it this time.

2) I blame myself

I could have tried much harder. Thing is I can't keep a mental count of how many reps I want and I forgot to tell my spotter to count out loud for me. I usually lose count after about 8 reps. It's still no excuse to not try as hard simply because I didn't know how many I was doing, but if I did I would have been much more motivated to rep a few more out.

There's never any else to blame but yourself!

Unless like, a drunk driver hits you or some shit.

At 3/19/10 01:39 PM, Canas wrote: There's never any else to blame but yourself!

Unless like, a drunk driver hits you or some shit.

Nah, still not an excuse!

Workout from today...

Bench:
280 X 5
290 X 4
300 X 3

Got my goal like usual on my power day. Here's to hoping that I can get it for my repetition day on Friday. Still going for 20 reps of 225 then.

Next week's bench goals:

285 X 5
295 X 4
305 X 3+

I'm too young to really be lifting weights. So I just work on my core. Right now I'm working on improving my push-ups and pull-ups. I need to start doing more crunches. I'm getting some new shoes tomorrow I think. So I'll get some Nike running shoes. Can anyone tell me of some other exercises?

So, I decided I'm no longer happy with my now developing gut and my pecs (what's visible of them anyway) turning into breasts. So I decided to put the home gym equipment my dad got but never uses anymore to good use.

I only started 3 days ago, after a few years of inactivity (in terms of wieghts), but here's what I've managed each of those 3 days.

Now because I've got no idea anymore about what exercise is called what and all of that, I'll just put whatever I can down and hope you guys understand.

Bench press - 20kg - 10 reps x 3

Some exercise where you stand up and lift the bar above your head and whatnot... - 20kg - 10 reps x 2

Dumbells (where you hold em by your side and you lift your arms like you're trying to flap them) - 5.5kg each hand - 10 reps x 2

Dumbells (Start by your side, swing them up by your head, lift up above your head, reverse, repeat) 5.5kg - 10 reps x 3

Situps - 10 x 4

Crunches - 15 x 4

If it helps you guys recommend anything else to me: Male, 18 (19 in a month or two), last time I checked I weighed about 76kg, 175-177 cm tall.

I can't exercise martial arts or any upper body for a week (perhaps 2)... I have trapped a nerve in my arm somewhere very badly and it hurts like hell... Any advice?

At 4/1/10 03:17 PM, ArmouredGRIFFON wrote: I can't exercise martial arts or any upper body for a week (perhaps 2)... I have trapped a nerve in my arm somewhere very badly and it hurts like hell... Any advice?

Focus your pins and needles on it, bro.

Say, what advice would you give a 14 year old who wants to work on bicep and abs?

We were tumbling in class a week ago and were Swedish Falling (falling to the ground and catch yourself on your hands) and I think my wrists are fucked up. The joints hurt and its making benching/OHP harder than they should. I've only started lifting recently and its awesome. I can barely do pushups now too.

What can I do about my wrists? Ice? Brace? Or should I just take this to the doctor?

Just wanted to stop in and record my progress here.

My Bench Workout today:

290 X 5
300 X 4
310 X 4

Hm, since I've got my last bench 4 times I'm going to continue with the same pattern. When I notice that number 3 gets really hard I'm going to change it up a little bit. So let's say I was successful in my next week's lift with...

295 X 5
305 X 4
315 X 3

If I notice that my last rep of 315 was too hard then I'll change the week after that to something along the lines of..

295 X 5
300 X 4
305 X 3+

I know it's taking a small jump down in weight, but the last set where I rep out as many as possible will make up for that and I'll be able to continue right on track. I already had to do that earlier this year and it worked perfectly.

If all goes as planned though I can continue on with my lifting as it's been.

The 225 bench is still stuck on 19 reps, but I've discovered this thing called failed reps. It consists of going several reps past what you can do and having your spotter help you through them. Hopefully it pays off and I'll be able to cross into the 20's here someday.

There's also a lifting competition here soon, but it contains squats and deadlift. I haven't been lifting with my legs for very long now (only like a week) so I don't know if I'll compete. I'm going to email the address now and see if the other two lifts are necessary or if I can simply do bench. Either way I might compete, but the only chance that I'll have at winning anything is if we don't have to do all three for the competition. Bench press is my only chance. :P

Oh boy

I remember when I was in high school and I was in shape without even knowing it.

Played some baseball on Easter Sunday, had a fantastic time only to wake up the next day completely crippled. It felt like I got in a car crash from the waist up. Swinging bat after bat really torques a lot of muscle groups that are otherwise ignored even in the most rigorous of workouts, and still waking up today two full days later my neck, back, shoulders and obliques are killing me.

Sup fitness club?

I've come to request some advice on getting fit? I am currently a VERY skinny individual with a VERY high metabolic rate... I have tried on numerous occasions to build up some mass, but nothing seems to work... Would there be a way for me to build mass while keeping physically fit? I don't want to have to resort to taking pills or anything of the such, but i'd like to hear some opinions first before I change my mindset... :o

Hey heyyy. Some advice for me please? :)
Alright sooo I managed to lose a decent amount of weight lately, but one thing that doesn't seem to be getting any more toned is my arms. I go to the gym a few times a week, and when I don't go I still have handweights at home to work with. I also do a lot of cardio (which explains the weight loss I guess). I realize that you can't spot reduce (or whatever those pro types like to call it), but really.... I've lost 20 pounds but my arms still look like crap? There's gotta be something I can do to at least make them a bit better looking. It's not really my biceps, but more like my tris (I believe.... sorry... I'm not very articulate on the matter of muscle groups). I do tricep extensions.
Any suggestions as to what I can do to try and make it a bit better?
Merci!

At 4/7/10 02:28 AM, LittleMissVixen wrote: Merci!

How long is lately? When I go to the gym and do exercises I slowly creep up the weights, by gauging myself, so I can only at maximum lift 12 reps per set using the heaviest weights to achieve that target goal. It's toned me up right well and in my present day I can manage 30 reps of 55kg on the bench (both incline and decline).

But the overlying principle to what you get out of your body, is what you put into your body. That means a good diet, NO SHIT and eating the right proteins, sleeping well, and always pushing yourself to the limit and aiming to overcome what you feel you can't.

I'm 17. I lift about 3 days a week usually. My maxes consist of:

Bench: 225 x 2

Squat 405 x 2

Dead 350 x 3

Power Clean 185 x 4

I need to start running soon though.

Does anyone Know anything about Nitric Oxide supplements? I saw it at a GNC recently, but if it's something that doesn't help I don't want to be involved with it. I Already Take a Protein Supplement.

And does anyone know a really good way to get a deadlift max up faster? I've been stuck at 350 fr a while now.

Thanks!

At 4/6/10 04:57 PM, Canas wrote: Oh boy

I remember when I was in high school and I was in shape without even knowing it.

Played some baseball on Easter Sunday, had a fantastic time only to wake up the next day completely crippled. It felt like I got in a car crash from the waist up. Swinging bat after bat really torques a lot of muscle groups that are otherwise ignored even in the most rigorous of workouts, and still waking up today two full days later my neck, back, shoulders and obliques are killing me.

I know exactly what you mean man. When playing football for that semi-pro league after not playing for several years out of high school it was pretty tough. I worked muscles that I didn't even know that I had and the next day I could barely move.

I also just did squats for the first time this week and everything on my body hurts. It even hurts to sit on the toilet.

At 4/7/10 12:45 AM, ikool wrote: Sup fitness club?

I've come to request some advice on getting fit? I am currently a VERY skinny individual with a VERY high metabolic rate... I have tried on numerous occasions to build up some mass, but nothing seems to work... Would there be a way for me to build mass while keeping physically fit? I don't want to have to resort to taking pills or anything of the such, but i'd like to hear some opinions first before I change my mindset... :o

Lift weights man. Lifting weights is the only way to gain mass. Running and cardio only makes you lose fat and doesn't really gain muscle. It will help tone muscle, but not create it. Eat a lot of protein, do squats, bench, etc... You'll gain so much muscle weight so fast you won't know what hit you. If you are already at the gym then make sure your increasing your weights every week.

At 4/7/10 02:28 AM, LittleMissVixen wrote: Hey heyyy. Some advice for me please? :)
Alright sooo I managed to lose a decent amount of weight lately, but one thing that doesn't seem to be getting any more toned is my arms. I go to the gym a few times a week, and when I don't go I still have handweights at home to work with. I also do a lot of cardio (which explains the weight loss I guess). I realize that you can't spot reduce (or whatever those pro types like to call it), but really.... I've lost 20 pounds but my arms still look like crap? There's gotta be something I can do to at least make them a bit better looking. It's not really my biceps, but more like my tris (I believe.... sorry... I'm not very articulate on the matter of muscle groups). I do tricep extensions.
Any suggestions as to what I can do to try and make it a bit better?
Merci!

Hey, the only way to burn fat is to do cardio. Lifting weights only creates muscles underneath the fat so it won't make your body look any nicer really. That's why some of the strongest people in the world also have a nice layer of fat over their body.

Just doing cardio will burn fat from all over your body. Do a treadmill, walk instead of taking the car, etc... Just a quick story.. people have been known to lose about 20-30 pounds of fat a year from their body simply by replacing one dormant activity with walking. The story was specifically about a woman who use to drive to get to the mailbox. She started to walk and bam, she lost a bunch of weight within the year without changing anything else at all.

Another story is about a man who replaced soda with water and lost 15 pounds in the first month. It's really the small things that add up over time that burn fat and weights will only build muscle underneath the fat like I mentioned before.

At 4/7/10 08:39 PM, WhiteAfrican wrote: I'm 17. I lift about 3 days a week usually. My maxes consist of:

Bench: 225 x 2

I find this very odd. Your legs are very strong, but why is the upper body so weak? You don't seem to be very uneven strength wise.

Squat 405 x 2

Pretty good! At your age I was doing just about the same exact thing.

Dead 350 x 3

Same comment here as well.

Power Clean 185 x 4

Yep, you seem just as strong as I was at your age in almost every except for bench. At your age for bench I was somewhere around 350-400 pounds, but I just find it odd that your arms are so weak compared to your legs.

I need to start running soon though.

You and me both.

Does anyone Know anything about Nitric Oxide supplements? I saw it at a GNC recently, but if it's something that doesn't help I don't want to be involved with it. I Already Take a Protein Supplement.

I just avoid all of these as a whole so I'm not going to give you advice.

And does anyone know a really good way to get a deadlift max up faster? I've been stuck at 350 fr a while now.

Well you aren't actually doing a max. A max is when you do it 1 time, but you seem to be at a good weight at your age. It depends what your having trouble with. Are you having trouble with the beginning of your lift or finishing it off?

Now that I'm done with those I'm going to talk about the competition that's coming up this Friday.

I decided to compete in all three simply because it's for charity and it will do my body good for me to get back into squat and deadlift.

So I maxed out on the following: (the bench is with a 1 second pause on the chest, and the squat is with a 1 second pause when you are all the way down)

Bench: 335
Squat: 350
Deadlift: 365

I plan on weighing 200 pounds on the day of the competition and since it goes by body ratio I still have a really good chance of at least placing in the top 3!

For bench I could have done 10 pounds more, but I allowed the guys down at the gym to peer pressure me into going for 350, in which I failed after almost getting it.

For squat I could have gone up at least 20 more pounds, but since it was the first time that I've squatted since high school and I didn't have a spotter or a belt, I decided to stop there.

The dead lift was about at my limit and I'm almost certain I could have only done 5 pounds more. With the belt maybe 10 to 15 pounds more though so I'll have one for the competition for sure.

Fro, I've read that muscle growth is better for losing fat than cardio is.
Cause the muscle eats the fat to build itself. And while cardio is obvious good along with that, excessive cardio diminishes your muscle as well as fat, so less muscle eating fat too.

At 4/9/10 02:21 PM, Nev wrote: Fro, I've read that muscle growth is better for losing fat than cardio is.
Cause the muscle eats the fat to build itself. And while cardio is obvious good along with that, excessive cardio diminishes your muscle as well as fat, so less muscle eating fat too.

A common misconception that can really negatively effect your workout benefits if you believe in such nonsense.

Another misconception is that lifting with your legs will remove fat from your legs, lifting with your arms will remove fat from your arms, doing crunches will remove fat from your abs, etc.. Read up on this medical journal.

Quick Summary of Fat

# Fat can not become muscle and muscle can not become fat.

# Fat can only be reduced if the number of calories expended in a day exceeds the number of calories consumed in a day. Fat will be gained if the opposite occurs.

# If you stop training, but compensate for this with a slight reduction in diet, your body fat will not increase.

# If you begin training but also increase your dietary intake, you can gain fat.

# Fat cells act as one, meaning you can not choose where you lose it or gain it.

Quick Summary of Muscle

# Changes in muscle size, density and/or efficiency cause an increase in strength; however, these changes only result if the muscle is stimulated beyond what it is accustomed to.

# Weight training is the easiest way to control and monitor the changes in your muscle physiology. By manipulating your sets, reps and weight lifted you can achieve various responses. Because of this, it is possible to increase your strength without adding bulk, and it is also possible to increase both.

# When you stop stimulating the muscle, your muscle composition may return to normal or, depending on your regular routine, it may simply stay as is.

# Unlike fat, each muscle can be specifically targeted, so you can choose the specific area you would like to improve. With that said, realize that while you can work your abdominal muscles, for example, you may not see the enhanced shape and form if you have a thick layer of fat covering them up.