The gym thread

[Roo]

I belong to a gym because it's a few blocks from work and it has showers. I run and do sit ups and push ups and every once in a while some light weights -- all stuff I could easily do at home. The reason that I don't just do it at home is because I don't have the willpower to do it at home during the work week. Silly, but very true. Getting my ass out of bed and to work on time is extrememly difficult for me, so I know running before work, with rare exceptions, is not realistic. After work all I want to do is drink beer. So the perfect solution for me is to take a nice hour-long break at work, run outside along the waterfront downtown if it's not pouring or freezing and on a stupid treadmill if it is, shower up because I sweat like an old whore on nickel-night, then back to work. Finsih up the workday, then I'm free to go to the bar with a buddy or go home and drink beer. It feels great when the workday is done to not worry about exercising. Kind of silly, but it's worth the $40 per month for me. I don't use suppliments as I'm far more interested in getting smaller lol, just good old-fashoned busting ass to lose weight. I wish I could do it old-fashioned lxskllr style, but the truth is that my job requires me to sit on my ass for 8 hours a day, and yeah, I don't currently have a yard either.

[sgreger1]

I belong to a gym because it's a few blocks from work and it has showers. I run and do sit ups and push ups and every once in a while some light weights -- all stuff I could easily do at home. The reason that I don't just do it at home is because I don't have the willpower to do it at home during the work week. Silly, but very true. Getting my ass out of bed and to work on time is extrememly difficult for me, so I know running before work, with rare exceptions, is not realistic. After work all I want to do is drink beer. So the perfect solution for me is to take a nice hour-long break at work, run outside along the waterfront downtown if it's not pouring or freezing and on a stupid treadmill if it is, shower up because I sweat like an old whore on nickel-night, then back to work. Finsih up the workday, then I'm free to go to the bar with a buddy or go home and drink beer. It feels great when the workday is done to not worry about exercising. Kind of silly, but it's worth the $40 per month for me. I don't use suppliments as I'm far more interested in getting smaller lol, just good old-fashoned busting ass to lose weight. I wish I could do it old-fashioned lxskllr style, but the truth is that my job requires me to sit on my ass for 8 hours a day, and yeah, I don't currently have a yard either.

Yah me and you are the same. I could do it at home but don't have the willpower. My gym is nex to my work and only costs 20 a month. I have a desk job where I do nothing but sit, and then I go home and do nothing but sit. I have however started goign to the gym before work which is extremely hard to do (wake up early) but it makes me feel much better throughout the day.

[tom502]

I've always been interested in bodybuilding, since my teens. I used to follow it in the 80's and would go to local contests. I was always too lacking in discipline and willpower to really do it myself to that level though. But I found the science interesting, in the training, nutrition, and supplements, legal and otherwise, so I have read a bit.

I'm a fairly buff guy(fat), but with a good natual shape and build, where I can/could develop some size and strength.

I used to go to a gym regularly way back in the day, but these days it's the chair and tv/computer. I do miss it though, and think about getting back into it. I do have a few dumbells at home, but I have a better focus and determination when I go to a gym.

This is my secret training method, which was very effective, and the only time when I was doing this, strangers would ask me if I work out, now they just ask if I am entering eating competitions.

It's based a bit on the idea of Mentzers HIT philosophy, but different. But based on strength being the factor for increased muscle growth, but it's a bit unorthodox in how it's done.

It's simple, short and fast.

Basically 1 prime exercise for bodypart.
1. Squat
2. Stiff-leg Deadlift
3. Bench Press
4. Bent Row(barbell)
5. Behind the neck overhead press(sitting)
6. Barbell Curl
7. Calf raise
8. Crunches

Apart from the crunches, which I'd do maybe 3 sets of 12-15 reps, and the calf raise, 3 sets of 8-12 reps, the 1st 6 exercises should be like such:

You will need a notebook. And do a few light weight movements of the exercise 1st, just to warm up, then:
1 set each, 1 rep each.
To demonstrate, I'll use a favorite, barbell curl.
After a few light warm up reps. Throw some weight on it, do 1 rep, add more weight, do 1 rep, keep repeating till you do a 1 rep max, not losing form and control. Write that weight down. Do them all like that.

Now this is the unorthodox part(not that above wasn't).
With your notes of all the max 1 rep weights in hand, go to the gym again, the next day, yes the next day, the very next day, and after a few light warm ups, fix the bar with 5 lbs more than your previous day max weight, and do it, you can. After that 1 rep, add a little more, 5lbs, less if needed, find a higher 1 rep max, write it down.

The, after doing all the exercises(do all of them, only 8 of them) with the new 1 rep maxes. Go to the gym again, and repeat this. You should be able to up them all again.

Now, that's 3 days in a row, you've done this, and upped your max each day. You can try for day 4, but I think after 3 days in a row, I'd stop, and take 4 days off. Then next week, do this again.

This is my secret mass and strength plan. Riding a cardo bike is OK if you want to add that, but nothing else. Try it for 4 weeks, and tell us how it works for you.

Of course this is your(and anyone's) choice to try this.

[sgreger1]

Your routine is similar to my friend Matt who I used to goto the gym with. It worked great ofr him but my problem is that after I work out hard one day, I will be sore for the next 3 days. I mean to the point where I can't fully extend my arms and every muscle is painfull if you touch it or move it. I think I just wasn't getting enough protien so I wasn't recovering quickly.

I'm just starting off slow fo rright now untill my muscle memory kicks backs in. I used to be in amazing shape and the body returns to that quickly once you've obtained it once, it just takes a little pushing. The problem is that my mind is stronger than my body so I often force my body and push myself more than is necessary, resulting in my being awefully sore the next day.

I'll give your routine a try, but adding 5lbs a day for 3 consecutive days, then starting again in 4 days? I would be curling 300 lbs in a month at that rate lol.

[Tin Man]

Your routine is similar to my friend Matt who I used to goto the gym with. It worked great ofr him but my problem is that after I work out hard one day, I will be sore for the next 3 days. I mean to the point where I can't fully extend my arms and every muscle is painfull if you touch it or move it. I think I just wasn't getting enough protien so I wasn't recovering quickly.

You need simple carbs, like fruit or fruit juice after you lift. It causes a spike in insulin which shoots the nutrients into the muscles to replace glycogen used during lifting. This will help combat soreness and decrease recovery time.

Also, GNC is a ripoff. I just use Centrum vitamins, along with generic vitamin C and fish oil caps. The only other supp I use is protein powder, and only because it's convenient. Like if I need a quick 24 grams and don't have time to cook. Otherwise, real food is all I consume.

[sgreger1]

Your routine is similar to my friend Matt who I used to goto the gym with. It worked great ofr him but my problem is that after I work out hard one day, I will be sore for the next 3 days. I mean to the point where I can't fully extend my arms and every muscle is painfull if you touch it or move it. I think I just wasn't getting enough protien so I wasn't recovering quickly.

You need simple carbs, like fruit or fruit juice after you lift. It causes a spike in insulin which shoots the nutrients into the muscles to replace glycogen used during lifting. This will help combat soreness and decrease recovery time.

Also, GNC is a ripoff. I just use Centrum vitamins, along with generic vitamin C and fish oil caps. The only other supp I use is protein powder, and only because it's convenient. Like if I need a quick 24 grams and don't have time to cook. Otherwise, real food is all I consume.

Thanks for the tip on the fruit juice! I didn't know that. Any one type work best? I imagine the less sugar the better, but if there is one fruit that causes this to happen more efficiently than others let me know.

And GNC is a ripoff but I live in a small town now and it's convenience that matters so they are the only ones around.

I try to eat lean meats like chicken and stuff but like you I use protein because it's efficient and quick.

[RedMacGregor]

the sugar drives an insulin response, if the guy is saying to trigger an insulin response, then sugar is exactly what you're looking for, and fructose is quicker on the uptake.

[Bigblue1]

1 -5oz can of white albacore tuna = 26 g of protein. about all the protein supplement you should need

[WickedKitchen]

I have worked out regularly for years. I'm clinically overweight but I'm in fine shape. I've always been a lifter but for the past year I'm into maintaining mass and loosing fat. It's working, but the slow way is better.

Some of the things that I've often lost sight of are (and they're imperative for a good plan for getting your body to change either up or down):

Water. Plain water. Many studies show that a 180 pound person needs three quarts of it daily, and more if you consume caffeine.

Protein, and lots of it. especially after workouts.

Alcohol is metabolized similar to fat though it doesn't have the same calories.

Sleep. I love staying up late, but you need more energy to do that and your body does it's best building and repairing while you sleep. There are many theories as to why...

STRETCHING. This is HUGE. Stretch before and after workouts and once more each day (shower/bed)

I'd figure that if you can't barely move after a day of heavy lifting then you could probably stretch more and maybe you're hitting it too hard. You're not going to put on 20 or 30 pounds of muscle fast w/o juice. Not a good idea. One also gets better results by changing up the workout details every few months. But you do have the golden rule correct. Big weights make big muscles.

[tom502]

I am planning on trying an eating experiment for 2 weeks, and to continue it if it works well.

I want to do a few things, feel better, improve some health issues, and lose weight.

I know I often have lots of ideas and don't follow through, but I feel confident to do this.

Monday, Wednesday, and Fridays, not eat anything at all untill after 7pm.
Tuesdays and Thursdays, to not eat at all after 1pm.

Weekends off.

I'll weigh myself Saturday morning, and check my BP that day, and that will be my start numbers.

[african redbush]

tom, i think that is a bad idea. fasting like that will decrease your metabolic rate. you should try 4-5 small meals rather than 1 or 2 large ones. also, replace "white carbs" (white bread, traditional pasta) with whole wheat versions that contain more complex carbs.

[tom502]

I fell off my plan anyway. But the studies have shown that intermittent fasting is good in many areas for health improvement, and does not affect metabolism.

[Liandri]

Lol, yes when i'm 40 I will remember that

You should be doing that now, and 20 years ago as well.

[tom502]

I actually started a carb controlled approach today.

[bmwgsa]

Get one of these:



It'll give you all the cardio and strength training you'll need.

As for a supplement, just use One-a-day or centrum.

It works for this snuser!!!!