The Fitness Thread

[ssbmchamp]

Re: The Fitness Thread

I dunno, if you started with 225x5, thats 260. a 100 pound increase over 2 years of doing nothing but bench and curls doesnt sound all that fantabulous. Especially since most of us aren't nearly as worried about our bench (other than the benefits it has towards every other part of the body, once you nail it down) as you are.

Correction* I did 225 4 times for the first time ever. Anyways maybe to you or others it may not be impressive. That's fine. For me I think it's impressive, not so much the 100 pound gain, but the fact that it put me pretty close to being able to bench double my body weight, which is my dream goal. I'm 185. If I was like a 250+ pound man then a 100 pound increase wouldn't even be worthy of mentioning.

[Reach]

Re: The Fitness Thread

Take shorter rests, dude! The less rest (I shoot for 30-1 minute) between sets, the more your muscles will grow. 2 minutes+ is for power lifters, and you arent a power lifter.

There is evidence on both sides of this issue. Studies show that minimizing the cardiac portion of your weight training leads to more strength gains. This is because most of the energy your body consumes during traditional strength training comes from Adenosine Triphosphate. Your body has a very small phosphagen reserve, which lasts about 15 seconds. It takes your body about 3 minutes to fully replenish phosphagen stores (from fleck).

If you're only concerned with hypertrophy though and your rep ranges are higher, you depend heavily on glucose and produce lactate if you keep your rest periods short, which I think has been associated with hypertrophy gains.

I recommended he rest two minutes because he's overweight and likely out of shape. I don't know how much you look around during your workouts, but most overweight individuals don't have the best cardiac performance and would bust a nut trying to run that routine with 30 second rests.

When you say 3 sets of something, how does this work when it comes to the bent-over dumbbell rows, curls, and lunges, which require some form of alternation between limbs (esp. the rows which require a rather static setup not allowing for easy alternation)? Does this then become 3 sets per limb or 3 sets of alternation?

Well, you do 3 sets on each side but you can do one right after the other, and you don't need to rest very long between say dumbbell rows, because one side is resting while you're doing the other set.

Honestly, that workout shouldn't take very long at all. I run a 3 day split and usually run around 20 sets per day and my workouts never take longer than an hour, and I rest pretty long sometimes depending on what the lift is and the rep range I'm using.

You can take Senip's advice on squats or deadlifts, but honestly, I feel like those are more advanced lifts that are for people trying to put on a serious amount of muscle and I don't think they're necessary for you. But that's just my opinion. You'll find a million different ones when it comes to training

http://www.nydailynews.com/news/worl...icle-1.1157797

Eeerrrr...

I don't see how anyone could call this guy a bodybuilder and why this would be considered a world record.

He hardly looks like he works out; those arms are all oil, as Senip pointed out. Synthol is just oil, lidocaine and alcohol and is injected directly into the arm to inflate it.

[Jerry DB]

Re: The Fitness Thread

I couldn't even put up 100 pounds on the bench when I first started I was like 100 pounds myself though. I can put up like 250 right now but it's still always discouraging working harder then people and putting up less numbers. That's a big reason I love mma. Weight classes for one, and also hard work pays off way more in mma in my opinion. For instance there was this kid who could bench 340 when I could only do 200 and he was clearly way bigger/ripped then me. He always talked shit to people and said he could beat me in an mma bout. So one day after school we put on the gloves in front of like 30 people and I whooped his ass. It was funny too because he lied so much about his life he literally convinced himself he knew how to fight. I see that alot in bodybuilding, in mma people are wayyyyyy more humble. This is just an opinion, but anyone else get what I mean?

[ssbmchamp]

Re: The Fitness Thread

I couldn't even put up 100 pounds on the bench when I first started I was like 100 pounds myself though. I can put up like 250 right now but it's still always discouraging working harder then people and putting up less numbers. That's a big reason I love mma. Weight classes for one, and also hard work pays off way more in mma in my opinion. For instance there was this kid who could bench 340 when I could only do 200 and he was clearly way bigger/ripped then me. He always talked shit to people and said he could beat me in an mma bout. So one day after school we put on the gloves in front of like 30 people and I whooped his ass. It was funny too because he lied so much about his life he literally convinced himself he knew how to fight. I see that alot in bodybuilding, in mma people are wayyyyyy more humble. This is just an opinion, but anyone else get what I mean?

I know what you mean. just cuz someone's strong doesn't mean they're a good fighter or just cuz someone's a good fighter doesn't make them strong. I guarantee i couldn't beat a lot of people who are fighters, mainly because my stamina sucks. Though i gotta say if i was a world champ fighter i still wouldn't want to take on ronnie coleman lol. I feel like some body builders are just so big that some fighters would just concede haha.

[Jerry DB]

Re: The Fitness Thread

I know what you mean. just cuz someone's strong doesn't mean they're a good fighter or just cuz someone's a good fighter doesn't make them strong. I guarantee i couldn't beat a lot of people who are fighters, mainly because my stamina sucks. Though i gotta say if i was a world champ fighter i still wouldn't want to take on ronnie coleman lol. I feel like some body builders are just so big that some fighters would just concede haha.

haha yea ronnie coleman would be a little crazy to fight but in my opinion anyone in the ufc who fights at 185 or higher would beat him. I mean anything could happen but when you kick a dude who does that much roids in their leg they will clot up and die lol. Plus he would be sooooo slow you could literally land whatever you wanted on him if you were at that skill level, and he wouldn't know how to handle it besides flailing and throwing those haymakers and looping hooks that big guys who can't fight do

[kmay]

Re: The Fitness Thread

jerry. lets fight.

[Reincarnate]

Re: The Fitness Thread

[ssbmchamp]

Re: The Fitness Thread

haha yea ronnie coleman would be a little crazy to fight but in my opinion anyone in the ufc who fights at 185 or higher would beat him. I mean anything could happen but when you kick a dude who does that much roids in their leg they will clot up and die lol. Plus he would be sooooo slow you could literally land whatever you wanted on him if you were at that skill level, and he wouldn't know how to handle it besides flailing and throwing those haymakers and looping hooks that big guys who can't fight do

It would be like bowser vs. captain falcon...he might be slow and terrible at fighting but one hit would be like the equivalent of 3 of yours lol. aside from head shots i feel like normal stirkes wouldn't do much to a guy that massive. not saying he'd be undefeated forever but he'd def hold his own for quite some time i believe lol

[Jerry DB]

Re: The Fitness Thread

jerry. lets fight.

I'm not ready to die yet!

bruce lee is crazy as **** and he revolutionized mma for sure, but now a days how it has evolved I don't think he would win every match for sure. I mean no doubt he would be champion at some point in ufc, but there would be certain styles that would beat him these days. When it comes to size though and bruce lee beating anyone, that may have been more true back then. Now a days I strongly believe a ton of ufc fighters would beat him in higher weights. Anderson silva is the new bruce lee, and mma has evolved. People these days are SOOOO much better then just 20 years ago. Remember even though bruce lee was insane, he is just human

also fighting is more about technique of course. Ronnie may deadlift 900 pounds and all that, but that doesn't mean he knows how to use his momentum and transfer all the energy from his legs to his hips to his core to his shoulders. He has very limited range of motion therefore his punching power would be smaller then you would think. Remember it's technique, speed, and mass that truly gives you a powerful punch. Also 2 words, low single. I gurentee Dos santos and Velasquez punch twice as hard as ronnie

[Senip]

Re: The Fitness Thread

I'm not ready to die yet!

bruce lee is crazy as **** and he revolutionized mma for sure, but now a days how it has evolved I don't think he would win every match for sure. I mean no doubt he would be champion at some point in ufc, but there would be certain styles that would beat him these days. When it comes to size though and bruce lee beating anyone, that may have been more true back then. Now a days I strongly believe a ton of ufc fighters would beat him in higher weights. Anderson silva is the new bruce lee, and mma has evolved. People these days are SOOOO much better then just 20 years ago. Remember even though bruce lee was insane, he is just human

also fighting is more about technique of course. Ronnie may deadlift 900 pounds and all that, but that doesn't mean he knows how to use his momentum and transfer all the energy from his legs to his hips to his core to his shoulders. He has very limited range of motion therefore his punching power would be smaller then you would think. Remember it's technique, speed, and mass that truly gives you a powerful punch. Also 2 words, low single. I gurentee Dos santos and Velasquez punch twice as hard as ronnie

I dunno, I'm pretty sure Bruce wouldnt be matched up against people in the heavier weight classes, and even then he'd give a really good showing if not win.

Ronnie is one of those freaks who know how to contract every muscle in his body. He's also a trained police officer, so I'm pretty sure he's got a vague idea how to punch/fight

[Jerry DB]

Re: The Fitness Thread

yea you make good points and anything can happen I suppose. Too bad it's just one of those things that you can't really test with specific names like that, But when you looks at guys like bob sapp punch and get his shit rocked by cro cop who is 100 pounds lighter, you start to get an idea of what I mean. It's really just a matter of the fact that ronnie coleman doesn't train in mma. I mean he is a police officer and that's great and all, but that doesn't mean shit in the world of mma unless you apply it. Not trying to take anything from ronnie or anything, he is superb, but his sport is bodybuilding. As we have seen in countless situations, bodybuilders cannot compete in mma like they usually think they can. Just like a majority of mma fighters don't have the genetics to be a massive bodybuilder. To each their own, I just feel like mma fighters work SO hard to get to the professional level and i have a ton of experience and proving big guys wrong, not me specifically every time but my friends as well. They love to prove what fighting technique really means.

As for bruce lee I was definitely agreeing he kicks ass. Let's put it this way, if bruce lee was born 23 years ago and trained in mma like he did wing chung and all that stuff he would be champion. He was so gifted, but it's not like there aren't fighters who aren't close to as gifted as him. It only takes one person on a good night with the right style though to close it. Lets face it mma is way more popular then it was in his day. I'm not saying that means he wasn't a legend, I just think people should be a little more realistic and understand bruce lee was a man and not a god.

[Reach]

Re: The Fitness Thread

Having tried to wrestle someone that is on the juice before and about 240 lb 5'9-5'10 (so still no Ronnie by a long shot), I can say that the outcome of the fight will depend on whether or not they get ahold of you.

Because if they do, you lose. As a trained fighter, there wasn't much I could do at that point. I couldn't actually move any limbs he managed to grab, and once I got tossed on the ground he sat on me in jest and I felt like I was going to die.

That and hitting them anywhere other than the face or the nuts seems to be entirely ineffective.

So I mean, closed cage fight with rules Ronnie coleman would destroy Bruce lee, but hey, in a real fight he'd have a chance.


edit: apparently that synthol idiot is actually going into the books? LOL? http://www.telegraph.co.uk/news/pict...-pictures.html

That is just...what? It's not even his bicep, since it's not muscle. At least they could title it correctly 'World's biggest arms", in which this record can easily be broken via injection. Asinine decision; this record will probably get revoked in the future.

World's biggest bicep...is probably: http://storage.sfd.pl/1/images2006/20060314144149.jpg

If not, it's pretty close.

[SCWolf]

Re: The Fitness Thread

Because I don't think I've showed you guys, this is my strongest genetic point. My legs.









What are your genetic strong points? Which body part do you think you'll accel in?

[Reincarnate]

Re: The Fitness Thread

OK, re-update on everything. New plan:

Workout:

3 sets dumbbell press, 8-12 reps
3 sets tricep extensions, 8-12 reps
3 sets shoulder press, 8-12 reps
3 sets bent-over dumbbell rows, left arm, 8-12 reps
3 sets bent-over dumbbell rows, right arm, 8-12 reps
3 sets bicep curls, left + right arm, 8-12 reps per arm (6 sets total)
3 sets lunges, left leg, 8-12 reps
3 sets lunges, right leg, 8-12 reps

Schedule:

Monday: Workout + 20 minutes LISS
Tuesday: 10 minutes HIIT
Wednesday: Workout + 20 minutes LISS
Thursday: 10 minutes HIIT
Friday: Workout + 20 minutes LISS
Saturday: Rest
Sunday: Rest

Stats:

Weight: 226 pounds
Age: 26
Height: 6 foot 2 inches
TDEE: ~2500 calories estimated via MSJ equation
Deficit: 500 calories
Calories to consume daily: 2000 calories
Bodyfat percentage: ~35% (48 inches around abdomen @ the navel)
LBM: ~150 lbs


Diet:

Protein: 150 g [1 g per lb LBM]
Fats: 75 g [.5 g per lb LBM]
Carbs: 180 g [(TDEE-deficit-4*protein-9*fats)/4]


Nutrients/etc:
Sodium: 1500-2000 mg
Dietary fiber: 28 g
Water/fluid intake: 1 gallon

Multivitamin = ?

Anyone have any recs for multivitamin? I am also worried about not getting enough calcium/etc even with a multi (I hate cottage cheese and I am not sure about what to get for yogurt since I've never eaten it).

I mean jesus, so much calcium is needed:

http://www.nichd.nih.gov/milk/prob/other_foods.cfm

[infinity.]

Re: The Fitness Thread

your calves look silly weak compared to your thighs

in response to your question, my legs, post pics after class, but runners legs