Gym and fitness (14 Viewers)

[Bozi]

i would jack but everyone seems to be ignoring my advice then again i would be prone to ignoring teh fitness advice of a self-confessed drunken scotsman

 

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[Enron]

i would jack but everyone seems to be ignoring my advice then again i would be prone to ignoring teh fitness advice of a self-confessed drunken scotsman

Lifting pints has been scientifically proven to expand your stommy and rip you pecks.

 

[Lion]

JCK and whoever else is looking to lose weight Here is what you can do:

The plan is Circuit training:

1- the first step is that you want to pick around 10 exercises that work your shoulders, chest, upper (and lower) back, lower body and abdomen. So choose 2 exercises for each area I've mentioned. I've put some exercises that you can use. You don't have to use them if you already know other exercises. The point is to pick ones that work the areas I pointed out.

Example exercises for back: 1st video is a barbel row, 2nd video is a dead lift
http://youtube.com/watch?v=ss5SuopztW4
http://youtube.com/watch?v=8-O_MT72rck

example for chest: 1st video is a dumbbell press, second is an incline dumbbell press (you can do them with a barbell bar if you like)
http://youtube.com/watch?v=mYSNYgZoytw
http://youtube.com/watch?v=goqI_vN5L6g

example for shoulders: military press with barbell bar, and and dumbbell:
http://youtube.com/watch?v=KuxfIK24AIM
http://youtube.com/watch?v=bT8A7Vc-2SI

example for legs: squats and lunges
http://youtube.com/watch?v=7IkyiekPIrg
http://youtube.com/watch?v=SWInSl98Fhk

example for abdomen : leg rises and crunches:
http://youtube.com/watch?v=V4-vR4QNyQc
http://youtube.com/watch?v=Hbe6uhRY0As

2- for each excercise, you want to determine what your 1RM (1 repetition maximum) meaning the movement in which you can complete a single rep. Then you must ONLY lift for the above exercises about 50% to 60% of your 1RM. NO MORE THAN THAT. Example is say you can do a a a 1RM of 100 pounds for a bench press, then 50% of that is 50 pounds, so you would use that.

3- once you have chosen the exercises and determined the weight you will be lifting, it's time to start the workout. the plan is to go through the 10 exercises without a break in between. Do only 5 reps. So say you do a bench press, immediately do a barbel row after it, then a military press, then a leg rise, then a squat..etc. once you are done the 10 exercises you start over again. doing the entire exercises in a row like this is called circuit. You want to do about 3-4 circuits before you take a break or a few minutes. Obviously if your are breathing hard after doing one circuit take like 20-30 seconds break. Once you start this out 4 circuits is a good goal. After a few weeks of doing this you want to add more exercises to the circuits since you will be in better shape. The whole workout thing should not take more than half and hour to do. Don't do more. And don't jack up the weights.

spending time after that on the treadmill or a bike is not bad either (that is if you have any energy left)

hope it work for you.

NOTE: circuit training while it makes you lose weight, it also makes you gain a bit of muscle. So if you find yourself gaining a bit of weight after doing this for a few weeks, don't panic, it's just a bit of muscle that you have gained. You won't get Arnold like big muscles doing this, but it will make you look lean and fit.

hope it helps you.

 

[Paolo Sosa]

ok guys i need some help, my biceps stoped growing any bigger and i dunno y. can anyone help me.

 

[Cuti]

Are you eating enough protein?

 

[Seven]

I think you might be suffering from a rare disease called Biceps deficiency. Although this will severely affect your sex life in ways you can't even begin to imagine, this is not a lethal condition and the condition as such does not need medical attention.

The huge worm eating his way through your brain might be a bigger problem though.

 

[Bozi]

ok guys i need some help, my biceps stoped growing any bigger and i dunno y. can anyone help me.

you know how you get easily bored doing tha same thing over and over and over again?well your muscles are eth same and need challenging. try 2 weeks of lifting a much lighter weight but working till exhaustion, and i do mean till you are blowing out of your arse. then go back to lifting heavier weights and your muscles will have been shocked into a growth again

 

[Lion]

ok guys i need some help, my biceps stoped growing any bigger and i dunno y. can anyone help me.

you've hit a plateau most likely.

Change your exercise routine. If say yopu work on your biceps always on Mondays then do it on Fridays. If you do biceps and triceps , then this time do chest and biceps. If you always do 3 sets of 8 reps, do 2 sets of 6 reps. do different types of exercises for your biceps. Change handling position. change the way you lift. If you lift fast and and lower fast, try lifting fast and lowering very slowly, and vice versa.

you don't have to do all of those, but do two of them at the same time and it should be enough to get you off the plateau. Change your exercise routine every 3-4 weeks.

Also eat more. The more you grow, the more calories and protein you are growing to need. Make sure you are eating more than you are burning. Get alot of protein ( for every pound of body weight you need a gram of protein. So say you weigh 160 pounds, then it's a 160 grams of protein...It's more than you actually need but the extra protein doesn't hurt you)

another thing is that you might be working your biceps too hard and not getting enough rest. Remember, your muscles grow when you rest. If you work on your biceps 4 days a week then it's total overkill and your biceps won't be getting enough rest. Do it only once- twice a week.

 

[Il Re]

try doing different rep ranges, mayb improve your strength by going very heavy and doing less reps, and then another week try doing high rep ranges with lower weight, also make sure you are varying your workouts, a lot of people don't train biceps correctly and over train them, biceps are a small msucle, they don't need too much attention, 2-3 exercises is easily sufficient, keep your workouts short and sweet, and INTENSE!

 

[Il Re]

:eyebrows:

you've hit a plateau most likely.

Change your exercise routine. If say yopu work on your biceps always on Mondays then do it on Fridays. If you do biceps and triceps , then this time do chest and biceps. If you always do 3 sets of 8 reps, do 2 sets of 6 reps. do different types of exercises for your biceps. Change handling position. change the way you lift. If you lift fast and and lower fast, try lifting fast and lowering very slowly, and vice versa.

you don't have to do all of those, but do two of them at the same time and it should be enough to get you off the plateau. Change your exercise routine every 3-4 weeks.

Also eat more. The more you grow, the more calories and protein you are growing to need. Make sure you are eating more than you are burning. Get alot of protein ( for every pound of body weight you need a gram of protein. So say you weigh 160 pounds, then it's a 160 grams of protein...It's more than you actually need but the extra protein doesn't hurt you)

another thing is that you might be working your biceps too hard and not getting enough rest. Remember, your muscles grow when you rest. If you work on your biceps 4 days a week then it's total overkill and your biceps won't be getting enough rest. Do it only once- twice a week.

great advice, do this and they will grow

 

[Seven]

People are too focused on the biceps most of the time. And it's not the first thing that catches the eye when you take your shirt of anyway.

 

[Lion]

yeah, People usually notice the midsection first. Your abs, waist, and chest

 

[Paolo Sosa]

thanx guys

 

[Il Re]

biceps are over-rated, if you want big arms, having good triceps will set you apart from most people, and function wise having strong triceps is of much more use, in regard to body, i think areas such as chest, back, abs and shoulders are more important than biceps

 

[Bozi]

rehan knows what he is talking about
anotehr thing i have found is try a body-pump class,basically it is an intense hour session of working lighter weights but till exhaustion,you do muscle-group specific execises,some bicep,some tricep,some back,etc....you will ache like you have been trapped in the inter locker room for a day or so after but it really works you hard,plus it mixes things upa bit for you

 

[Lion]

yeah, but those type of excercises build up your stamina and endurance and get you ripped as opposed to give you big size. In the end it depends on your goal and what you want.

 

[Bozi]

yeah, but those type of excercises build up your stamina and endurance and get you ripped as opposed to give you big size. In the end it depends on your goal and what you want.

aye but if you are hitting the weights big time and throw in some of these classes then it keeps your body guessing and really mixes it up a bit,trust me since i started doing this i have seen big gains

 

[Reza]

I'm twenty and something, 184 cm height, 73 kg weight.
I've exhausted of eating too much junk foods including all mineral, meat and all other garbages...
The problem is that I'm not able to put up weight.
Any recipe? should be simple, no exercise included and cheap...

 

[Lion]

say what? I don't get it..you want to lose weight? without exercise?

 

[Dostoevsky]

He wants to gain some weight.