The Fitness Thread

[Reincarnate]

Re: The Fitness Thread

Alright, I'll give that a shot. Any good links for the types of exercises for each?

I think one of my main problems is that I'm relatively inexperienced and so I'm not sure if I am really getting a good workout, since I do maybe a few exercises until I'm tired and then peace out. Seems like I need to be doing like 8 different exercises per muscle group or something.

[kommisar]

Re: The Fitness Thread

No prab. Where are you guys training? The CEPS?

yeah at CEPS, twice per week. occasional swimming when I have time lol.

jer goes every second day iirc. he's way more fit than I am haha.

[Reach]

Re: The Fitness Thread

You're a noob man. You don't need a complicated exercise program and you don't need a lot of volume. Trying to run a split at this point is probably going to be too complicated and won't yield any better results.

Especially because you're on a cut, so you're not going to gain any muscle really anyway. This is more to condition your muscles, gain strength and maintain as you lose fat.

I think your time would probably be better served just doing a full body exercise routine and focus on gaining strength.

I think I said this before, but starting with something like this wouldn't be too bad at all:

Dumbbell press
Tricep extensions
Shoulder press
Bent over dumbbell rows
Bicep curls
Lunges

Do that like 3 times a week. Aim to increase the weight on your lifts over time, i.e. constantly be pushing yourself to the limit. Try 3 sets of each of those exercises, and aim for 8-12 reps. If you can't do 8 clean reps, lower the weight. If you can do 12 reps, increase the weight by 5 lb. Rest about 2 minutes between sets.

In the future you can switch to a more complicated split with more volume. I think push/pull/legs is the easiest to start off with, since it's a simplified version of Senip's split.



Also, huge jumps in your weight are fluid volume dude. 1 litre of water weighs 2.2 lbs. You *have* to weigh dry and hungry if you want your measurements to be even remotely reliable. If you have food in your stomach, have consumed decent amounts of carbs recently or have drank a decent amount of water, your weigh in will NOT be reliable. Food has weight. I took a massive shit this morning and lost 1.5 lb. Carbs on the other hand will increase stored glycogen, which pulls in more water and can increase your weight by several pounds, ESPECIALLY because you're cutting and are glycogen depleted. Because you're glycogen depleted, if you take in too many carbs you're going to pull in a ton of water really quickly and your weight is going to skyrocket. This is super typical and really common for people coming off of diets; they think they're rebounding and gaining back their fat or something.

I am currently sitting at 165.8 lb dry and fasted as of this morning, up from 161 lb 5 weeks ago. However, I did buffet style last week and consumed approximately 4000 calories in a single sitting and ~500 grams of carbohydrates, along with several glasses of water. My weight that evening was 181 lb.

Food. Can weigh a lot. Be careful with how you weigh yourself.

[jductape]

Re: The Fitness Thread

Mon: Back
Tues: Shoulders/Tris
Wed: off (10 mins HIIT, abs, push ups)
Thurs: Chest/Bis
Friday: Off (10-15 mins HIIT)
Sat: legs
Sun: off. (10-15 mins HIIT, or walking, or whatever)

You do chest and bis on the same day?

[ssbmchamp]

Re: The Fitness Thread

@ Kmay and SCWolf: I do not have a smart phone with a good camera but have a camera phone so maybe i'll try and get a pic with that

@Senip: I don't consider myself as a "beach bro" Instead i've got most peoples dream metabolism and body type AKA i literally eat/drink whatever i want whenever i want without gaining long-term weight and i VERY RARELY workout legs and back, yet mine are naturally stronger than easily 90% of people i see at the gym that do those muscle groups religiously. after seeing what happened with my bench after never doing it i'm thinking of trying that with back and legs and see if the same effect would happen.

[Jerry DB]

Re: The Fitness Thread

Like I said, I do:

Mon: Back
Tues: Shoulders/Tris
Wed: off (10 mins HIIT, abs, push ups)
Thurs: Chest/Bis
Friday: Off (10-15 mins HIIT)
Sat: legs
Sun: off. (10-15 mins HIIT, or walking, or whatever)

The problem is, yes, back and legs require so much work, that anything else you put with them are going to suffer.

exactly, this is a great split. Back is far away from bicept workout for your biceps to be fully recovered. Shoulders and tris compliment each other, legs definitely need their own day, perfect rest spots. If you ever switch up your split it's good to keep the idea of muscles that compliment each other in mind, otherwise over training and injury is bound to happen, especially with shoulders ><

[SCWolf]

Re: The Fitness Thread

@ Kmay and SCWolf: I do not have a smart phone with a good camera but have a camera phone so maybe i'll try and get a pic with that

@Senip: I don't consider myself as a "beach bro" Instead i've got most peoples dream metabolism and body type AKA i literally eat/drink whatever i want whenever i want without gaining long-term weight and i VERY RARELY workout legs and back, yet mine are naturally stronger than easily 90% of people i see at the gym that do those muscle groups religiously. after seeing what happened with my bench after never doing it i'm thinking of trying that with back and legs and see if the same effect would happen.

Sweet lord, I just can't anymore. You're not some genetic marvel, you don't put on long term weight cause you're not building any muscle because you're undereating.

I was 114lbs last year. I have a hyper-active metabolism, stomach problems and medication that dwarfs my appetite completely, yet I still managed to put on 30lbs since I started. I'm really starting to get annoyed with your claims and lack of knowledge. This thread is made to give true advice to people who need it, and you come in here and not only give wrong information, but proceed to insult one of the smartest people on this entire website.

If you need help with diet or workout routines, we can help with that, but we don't need your smug attitude and blatantly wrong advice. It's getting annoying.

[ssbmchamp]

Re: The Fitness Thread

Sweet lord, I just can't anymore. You're not some genetic marvel, you don't put on long term weight cause you're not building any muscle because you're undereating.

I was 114lbs last year. I have a hyper-active metabolism, stomach problems and medication that dwarfs my appetite completely, yet I still managed to put on 30lbs since I started. I'm really starting to get annoyed with your claims and lack of knowledge. This thread is made to give true advice to people who need it, and and you come in here and not only give wrong information, but proceed to insult one of the smartest people on this entire website.

If you need help with diet or workout routines, we can help with that, but we don't need your smug attitude and blatantly wrong advice. It's getting annoying.

Haha! "Undereating" that's about the last thing I'm doing man. If you or anyone saw how much how often i eat you would probably do a double take at how i'm not 300 pounds. It sounds like your "getting annoyed" because your body can't physically do the things mine can. Oh and I find this to be the funniest by far: "I give wrong information and insult one of the smartest people on the site" You really do have me laughing with this statement. Wanna know why? I'll tell you. If you put me in a line up with, let's say 20 random people that "workout, or are getting into working out (not knowing what they did to get their current physique) I would put any amount of money on it that majority of people that looked at this line up would pick me as their "ideal fitness goal" I know it sounds cocky but you know what, it's the truth. And it's also funny that you say my ways are wrong when I've gone up a $hit ton in everything doing things my way. In fact, how do we know your ways aren't wrong and mine are right? Pretty sure this argument favors the guy who's actually got very impressive results, just saying...

[Jerry DB]

Re: The Fitness Thread

I guess fitness and the internet just "don't work out"

[Reincarnate]

Re: The Fitness Thread

bro alert

[ssbmchamp]

Re: The Fitness Thread

you are the worst poster

you also cheated at this game and then got super agressive

lol

1) I'm the worst poster why? I came into this thread offering simply my own opinion/advice in a very civilized manor then people start critiquing me saying I'm wrong. My last couple posts might seem "aggressive" to you and others but guess what? I bring up valid points.

2) Please tell me the correlation between playing FFR and working out? I'm willing to bet this is going through your mind "He cheated in the past so there's no way what he says about working out is valid." It's people like you who are the worst poster's because you offer no solutions/advice, but rather fuel arguments.

[SCWolf]

Re: The Fitness Thread

If you put me in a line up with, let's say 20 random people that "workout, or are getting into working out (not knowing what they did to get their current physique) I would put any amount of money on it that majority of people that looked at this line up would pick me as their "ideal fitness goal" I know it sounds cocky but you know what, it's the truth. And it's also funny that you say my ways are wrong when I've gone up a $hit ton in everything doing things my way. In fact, how do we know your ways aren't wrong and mine are right? Pretty sure this argument favors the guy who's actually got very impressive results, just saying...

I like my schedule:

monday = chest
tuesday = biceps, triceps
wednesday = legs or day off
thursday = chest + shoulders
friday = legs + back
saturday = biceps, triceps

i can probably count on one hand the times i've actually followed this in a week during a full year period only because of plans that usually come up or i just don't have the motivation to go lol but in a perfect week that's what i would do

Ok.

Me prior to gym.


Me 5 months in



You're right, who would want my advice. I obviously have no idea what I'm doing.

[Syhto]

Re: The Fitness Thread

cocka doodle doodoo

ps pics or it didnt happen

[ssbmchamp]

Re: The Fitness Thread

Will someone KINDLY tell me how to upload pics on here?! I click on insert image but I have a feeling my URL is wrong or somethin. Been trying to figure out what I'm doin wrong for past 10 min and it won't post them...

[Trogdor!!!!]

Re: The Fitness Thread

Will someone KINDLY tell me how to upload pics on here?! I click on insert image but I have a feeling my URL is wrong or somethin. Been trying to figure out what I'm doin wrong for past 10 min and it won't post them...

Save your picture

http://tinypic.com/

Ok there you go