Gym and fitness (65 Viewers)

[JuveJay]

No rest, impressive. Is your body ok with that afterwards?

I finally took the plunge and got myself back on the whey protein.

 

Buy on AliExpress.com

[JCK]

I feel great to be honest. I have mentioned previously, I have a very fast recovery rate.

 

[AFL_ITALIA]

No, triceps are important.

The main things I would say to concentrate on are back, chest, legs, shoulders. Triceps are worked when you do chest and sometimes shoulders but they actually make your arms look bigger so its's not a bad idea to exercise them.

This depends on what your goals are.

If you are a powerlifter, its not really neccecary. You are doing so many compounds that they'll get trained secondarely all the time, and grow, and we dont care about definition. But most other powerlifters i know and myself take 10 minutes per week to do some bicep curls with the squatbar. just so that it gets some prime work done.

For bodybuilders its different, since they'll want definition and both bicep muscles to gain size. But they wont make it the prime focus of a training day. In the classic 4 day split, you first do 4 excercises of a big muscle group (chest,back,shoulder,upperleg) followed by a small muscle group (bicep,trapezuis,tricep, lower legs). Wich is the basic idea.
You do isolation excercises for biceps, but just about 3/4 and after the serious work.

example :

bench press ; incline dumbell press ; pec fly's ; lying overheads
bicep curl ; incline dumbell curl ; scott/preacher curl

Main focus is the chest, and after that the biceps are done.

What to isolate depends on your training goals. A NCOP bodybuilder we got here deliberarly does quartersquats, to isolate his quadriceps and to avoid to much connective tissue, so his muscles are more defined. That ideology can be translated for many compounds.



If a choise is really to be made, i'd follow what ALC said. chest, back, shoulders legs, and make sure you do triceps because unlike biceps wich grow a bit anyway and dont support a major lift, the triceps is a critical muscle wich supports the military press and bench press very much.

Also, if you have "a big arm" its the tricep that makes it look big, and the bicep definition that tops it off.

Thanks guys

 

[Sjaban]

girl, roti is one of those things that when u hear the word u just need to have it...

ok that settles it...buying one tomorrow

but yea the lifestyle change is worth it...and dont look at it from simply a 'losing weight' perspective...moving up in ur levels of fitness causes adaptations in ur body that translates into immense health benefits...plus it opens up more dimensions to your life that may have been previously locked..activities, people etc

make sure the instructor in the gym is certified because the majority arent...just make sure to feed your new lifestyle change...alot of people get lazy with nutrition and satisfied with only cutting out stuff (kfc, doubles, roti :depressed , etc etc) but u would ascend to a whole new level if u seek out and eat the right things to fuel performance...

join a group girl oh gorm? lot of positive social aspect to exercsising as well...you meet rel cool humble ppl...

That's the most disgusting Roti I have ever seen in my life

 

[Quetzalcoatl]

That's the most disgusting Roti I have ever seen in my life

Where have you had roti?

 

[Zacheryah]

First training day after the week off for holyday (first time i take a week off since januari when i was injured), and it started with pauze squats...

...with an upset stomache from the food at the festival i went to yesterday

been a while since i had trouble not puking after each set. Still managed an improved weight and perfect form


Outer and (to a lesser extend) inner quadriceps allready killing me tho

 

[mukumsplau]

That's the most disgusting Roti I have ever seen in my life

u dont look at roti

u eat roti

- - - Updated - - -

oh how i miss dedicated gym sessions but heading down firmly in the path of endurance athletics....trying to source a decent roadbike now...gym sessions are solely to improve my running, swimming and eventually cycling...cant pump out what i used to obviously but such is a decision one must take

 

[JuveJay]

Methinks west Indian roti is slightly different to east Indian.

 

[Maddy]

First training day after the week off for holyday (first time i take a week off since januari when i was injured), and it started with pauze squats...

...with an upset stomache from the food at the festival i went to yesterday

been a while since i had trouble not puking after each set. Still managed an improved weight and perfect form


Outer and (to a lesser extend) inner quadriceps allready killing me tho

How often do you deload?

 

[Zacheryah]

How often do you deload?

Hard to say, i'm not really deloading in this schedule, altho there is a clear load and efford difference between both blocks of the schedule.

Workout excercises
monday
bottom assist squat : pauze squat
bottom assist bench : incline barbell benchpress
lockout type deadlift : Deficit deadlifts
Tuesday
back speedwork : sumo stance deadlifts (this is 2reps at the weight before the speed slows down, 2min breaks, untill the speed stops, this is not following the other protocol)
bench shoulder assist : standing military press (without legdrive)
secondary deadlift assist : Dumbell rows (allways follows volume protocols cause our dumbels only go till 60kg)
some assistance stuff like barbell curls, leg curls, lat pulldowns
Thursday
prime squat : full squat
secondary bench : touch and go benchpress (the one everyone does)
lockout assist bench : close grip benchpress
Saturday
prime bench : 2second pauzed competition benchpress
prime deadlift : conventional stance deadlift
tertiary squat : front squat

Protocol
There are 3 weeks volume and 3 weeks efford. every excercise apart from the assistance and the speedwork follows the following protocol
volume week 1 : 6reps RPE8to10. 2 dropoff sets
volume week 2 : 6reps RPE8 to 10, fixed 5% dropoff till RPE10, and 2 additional dropoff sets
volume week 3 : 6reps RPE8 to 10, fixed 10% dropoff till RPE10, 3 additional dropoff sets

Efford week 1 : work up to 3reps at RPE9-10 without loss of form. 4 dropoff sets
Efford week 2 : work up to 2reps at RPE10, repeat weight for 1 rep, drop till you can 3rep the weight, then 5rep the weight
Efford week 3 : work up to 1rep at RPE10, drop till 3 reps, then drop till 5 reps


Thats my training. It doesnt really have a deload, but the weight in the efford weeks is significantly higher then the volume weeks.

I can tell you starting your new cycle with pauzed squat for reps, is painfull

 

[Sjaban]

Where have you had roti?

Suriname, India, The Netherlands..

 

[Quetzalcoatl]

Suriname, India, The Netherlands..

Ah okay, you don't know what roti is supposed to be then

 

[Sjaban]

Ah okay, you don't know what roti is supposed to be then

And you do?

 

[Quetzalcoatl]

And you do?

Thats what I was implying

 

[Maddy]

Fuck you guys and your fucken roti's.

Let's do some bicep curling!

 

[Klin]

I managed to do 5 reps in good form with 95Kg bench press today and without a spotter.

That rush to the head afterwards.

 

[JCK]

My workout today

No rest:
60 jumping jacks 60 seconds plank
45 jumping jacks 45 seconds plank
30 jumping jacks 30 seconds plank
45 jumping jacks 45 seconds plank
60 jumping jacks 60 seconds plank

rest 1-2 minutes

No rest:
60 jumping jacks 60 seconds elbow plank
45 jumping jacks 45 seconds elbow plank
30 jumping jacks 30 seconds elbow plank
45 jumping jacks 45 seconds elbow plank
60 jumping jacks 60 seconds elbow plank

Rest 1-2 minutes
Kettlebell swing tabata

Rest 1-2 minutes
10 Turkish get-ups (5 on each side)

 

[Maddy]

I managed to do 5 reps in good form with 95Kg bench press today and without a spotter.

That rush to the head afterwards.

My eyes after going heavy on the bench

 

[Klin]

Ouch.

 

[Zacheryah]

Odd, i never have it from benchpressing, only from high workload squats or conventional/deficit deadlifts