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--CellTech--
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#61

Posted 15 March 2005 - 05:00 PM

QUOTE (Mr.Miffusle @ Mar 15 2005, 16:31)
Somehow I don't think taking suplements is good for you. And is it not considered cheating your way to getting..uh..large? Plus I doubt your testicles are in the best of shape, and that's all that really matters in the end.

Well it's ok, people that don't go to the gym wouldn't understand. Supplements do nothing to your testiculs. Those would be called Steroids and 99% of people know your stupid to take them because that is life risking and not good for you.

Supplements are just helping you gain natural things that you need for your body to get to it's max.

Updated today! New stuff added.

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#62

Posted 15 March 2005 - 07:37 PM

ok i just read it and it def helped

QUOTE
The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps.


i think this was my first mistake doing light weights and more reps instead of heavy weigths and less reps

also i didnt realize the imprtance of rest before

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#63

Posted 15 March 2005 - 07:54 PM Edited by --CellTech--, 15 March 2005 - 07:57 PM.

QUOTE (9jkearse3 @ Mar 15 2005, 19:37)
ok i just read it and it def helped

QUOTE
The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps.


i think this was my first mistake doing light weights and more reps instead of heavy weigths and less reps

also i didnt realize the imprtance of rest before

No worries man because i fell into the same whole many times myself. What lifting lighter weights with more reps will do for your body is make your muscles defined, now if they are not already big what are you trying to define? the proper thing to do is do the heavy lifting and build the muscle which will have fat on it. Then you switch to the light weights to remove that fat and define your muscle. REST is a VERY important factor dude, like you need to be getting at least 8-9 hours of sleep a day for a good rest so if your bedtime is 11:30pm and your getting up at 7 for school yah gotta cut that back to even 10 or 10:30. Also if your trying to gain size don't forget EATING pound your body with as much food as you can.


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#64

Posted 15 March 2005 - 08:37 PM

I actually added this to my favorites…Thanks

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#65

Posted 16 March 2005 - 12:10 AM

QUOTE (Indo Tweed @ Mar 15 2005, 20:37)
I actually added this to my favorites…Thanks

No prob man, here to help. If you have any questions just Pm me dude. Im going to start up a site that will have all of this info and much more with pictures and a lot of personal help. If you want the link i'll post it when im finished or i can PM it to you.

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#66

Posted 16 March 2005 - 06:28 AM Edited by makeshyft, 16 March 2005 - 06:43 AM.

Actually it isn't good to 'pound your body with as much food as you can'. At a certain point your body will cease to absorb proteins and minerals used in muscle gain and it will just be a waste of food.

How much should you eat?

QUOTE
If your weight has been relatively stable for several weeks, the best way to work out your optimal calorie need is to estimate your current calorie intake by keeping a food diary. Since it takes 2500 extra calories to gain 1lb of muscle you need to increase your food intake appropriately. Slow gainers should add an extra 500kcal to their daily diet; fast gainers may need less.


Also important is your daily protein intake, which should be relevant to your body weight.

QUOTE
Experts at the International Conference on Food, Nutrition and Sports Performance recommended that (strength) athletes should comsume between 1.4-1.7g/kg protein per day.

Contrary to popular belief extra protein above the body's requirements is not converted into muscle.


What the first part of this quote means, is, for every kilogram you weigh, you should be consuming 1.2-1.7 grams of protein a day. For eg. a strength trainer weighing 70kgs, should be consuming 98-119g. All information on nutritional contents of foods is required on packaging these days, so it's not hard to tabulate.

Also, being huge isn't for all people. In fact it can be unhealthy for some. Your ideal BMI is 22. To calculate a healthy BMI for you go here.

Edit: Suppose I should provide a source. The complete guide to Strength Training, a core text book in most Personal Training degrees.

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#67

Posted 16 March 2005 - 11:26 AM

Good info Makeshyft, everyone has their own way of doing things i guess. For me what works is eating as many meals a day i can with snacks in between, getting my body weight of protein and as many calories as i can while trying to drink at least 4 L of water a day.

makeshyft
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#68

Posted 16 March 2005 - 11:51 AM

Well eating many meals a day is beneficial, but as long as they are smaller sized meals. All you will get from gorging yourself is constantly feeling full and a higher rate of waste.

Whether you excercise or not, overeating is never good for your body. So the safest thing to do is to calculate how much you should be putting in, which is where the figures I supplied come in handy. By overeating you run several health risks, regardless of your excercise regimen.

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#69

Posted 16 March 2005 - 02:49 PM

I've heard you get better results with freeweights, instead of a Home gym. Is this true?

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#70

Posted 16 March 2005 - 03:06 PM

QUOTE (dublo_7 @ Mar 16 2005, 14:49)
I've heard you get better results with freeweights, instead of a Home gym. Is this true?

Yes I've Heard that also, I heard that if you lift smaller weights more times than lifting big weights you muscle mass will increase however your endurance won't be as good, to get good endurance you must lift heavy weights for a short amount of time along with the lightweights for a long period, so if you want resluts lift small weights a lot, you're muscle mass will increase and you'll be more intimidating biggrin.gif

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#71

Posted 16 March 2005 - 03:41 PM

QUOTE (dublo_7 @ Mar 16 2005, 14:49)
I've heard you get better results with freeweights, instead of a Home gym. Is this true?

one of my mates went to prison and he reckons that they use the free weights in there for two reasons -

1. 'Home-Gym' weights are seen as too easy

2. Free weights make you look 'ard!! ph34r.gif


I think it depends on your experience. If you are not used to doing certain exercises, you can do damage with free weights by not moving your limbs in the correct direction. Obviuosly with the 'Home-Gym' you cant really do the excercise wrong, only put too much weight on - which is a whole new set of problems!! nervous.gif

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#72

Posted 16 March 2005 - 04:37 PM

QUOTE (dublo_7 @ Mar 16 2005, 14:49)
I've heard you get better results with freeweights, instead of a Home gym. Is this true?

100% treu, you work more muscles on free weight trying to withstand the weight and hold it. What a machine will do is take the resistenace off the weight and make you lift a lot less then what you actually should be. Free weight is always the best ay to go no matter what excersise you do.


@Black that is sorta backwards dude, you do the small weights as many times you can to make your endurance better and you do the heavy weights less times to build up size,muscle and strength.


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#73

Posted 16 March 2005 - 07:26 PM

hi

ive just started doing weights and im 13
i do jujitsu and am in the adult class
i want to know if this is healthy and it wont affect my growth or anything

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#74

Posted 16 March 2005 - 08:06 PM

QUOTE (the assasin @ Mar 16 2005, 19:26)
hi

ive just started doing weights and im 13
i do jujitsu and am in the adult class
i want to know if this is healthy and it wont affect my growth or anything

hi, i only turned 15 last tuesday and i've been using my gym since about november. i've actually grown taller, i do weights and cardio so it might be because i'm slimming out and not slouching as much lol.
but try not to do too many weights, concerntrate on the fitness side of it at the moment cus' i've heard of peoples heights being stunted dramatically, i think though that that's just pre-puberty type people.
Anybody see that thing on channel 5 ages ago? the like 12 year old kid that was amazingly hugely muscley, he was lb for lb the strongest person in the world but he'll never reach 5ft cus he's stunted his growth. he had an 8 pack, erheugh :S

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#75

Posted 16 March 2005 - 08:12 PM

if u do sit ups with dumbells in your hand behind ur head and everytime u do a sit up do one weight but only do about 5, does that make sit ups better or worse

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#76

Posted 16 March 2005 - 09:23 PM

QUOTE (the assasin @ Mar 16 2005, 20:12)
if u do sit ups with dumbells in your hand behind ur head and everytime u do a sit up do one weight but only do about 5, does that make sit ups better or worse

Well i wouldn't be doing that. Gym's have a special machine to put weight on your crunch's. Also try putting a medacine ball on your stomac while you do sit up's. Also i wouldn't be doing heavy weights at 13 because it can have an effect on your growth. I only started at 14 with light weights at home every now and then to stay in shape and i just started moving into heavy training at 16.

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#77

Posted 16 March 2005 - 09:56 PM

QUOTE (--CellTech-- @ Mar 16 2005, 21:23)
QUOTE (the assasin @ Mar 16 2005, 20:12)
if u do sit ups with dumbells in your hand behind ur head and everytime u do a sit up do one weight but only do about 5, does that make sit ups better or worse

Well i wouldn't be doing that. Gym's have a special machine to put weight on your crunch's. Also try putting a medacine ball on your stomac while you do sit up's. Also i wouldn't be doing heavy weights at 13 because it can have an effect on your growth. I only started at 14 with light weights at home every now and then to stay in shape and i just started moving into heavy training at 16.

ok

i dont use anything over 10

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#78

Posted 17 March 2005 - 01:30 AM

QUOTE (the assasin @ Mar 16 2005, 21:56)
QUOTE (--CellTech-- @ Mar 16 2005, 21:23)
QUOTE (the assasin @ Mar 16 2005, 20:12)
if u do sit ups with dumbells in your hand behind ur head and everytime u do a sit up do one weight but only do about 5, does that make sit ups better or worse

Well i wouldn't be doing that. Gym's have a special machine to put weight on your crunch's. Also try putting a medacine ball on your stomac while you do sit up's. Also i wouldn't be doing heavy weights at 13 because it can have an effect on your growth. I only started at 14 with light weights at home every now and then to stay in shape and i just started moving into heavy training at 16.

ok

i dont use anything over 10

Well 10 isn't that heavy im talking like for curls 15 is fine for you and bench maybe about 75. Just keep yourself in shape by doing basic push up's and sit ups, crunchs,chin up's, cardio.

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#79

Posted 17 March 2005 - 11:20 AM

QUOTE (black_halo @ Mar 17 2005, 01:06)
QUOTE (dublo_7 @ Mar 16 2005, 14:49)
I've heard you get better results with freeweights, instead of a Home gym. Is this true?

Yes I've Heard that also, I heard that if you lift smaller weights more times than lifting big weights you muscle mass will increase however your endurance won't be as good, to get good endurance you must lift heavy weights for a short amount of time along with the lightweights for a long period, so if you want resluts lift small weights a lot, you're muscle mass will increase and you'll be more intimidating biggrin.gif

Ok... Firstly, freeweights are better, as instead of just targeting one muscle group, freeweights force you to lift and use your stabilising muscles. If you use a machine, your action or arc is predetermined and you can't deviate from it, losing a lot of potential gain from muscles that would be used if you use freeweights.

@black_halo: Wrong... Lighter weights with more repetitions just defines your muscle tone, you wont experience any gain from it. Your best bet is to lift heavier weights for 6-8 reps per set, so that by the end you feel like you cannot lift anymore.

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#80

Posted 17 March 2005 - 11:36 AM

QUOTE (makeshyft @ Mar 17 2005, 11:20)
QUOTE (black_halo @ Mar 17 2005, 01:06)
QUOTE (dublo_7 @ Mar 16 2005, 14:49)
I've heard you get better results with freeweights, instead of a Home gym. Is this true?

Yes I've Heard that also, I heard that if you lift smaller weights more times than lifting big weights you muscle mass will increase however your endurance won't be as good, to get good endurance you must lift heavy weights for a short amount of time along with the lightweights for a long period, so if you want resluts lift small weights a lot, you're muscle mass will increase and you'll be more intimidating biggrin.gif

Ok... Firstly, freeweights are better, as instead of just targeting one muscle group, freeweights force you to lift and use your stabilising muscles. If you use a machine, your action or arc is predetermined and you can't deviate from it, losing a lot of potential gain from muscles that would be used if you use freeweights.

@black_halo: Wrong... Lighter weights with more repetitions just defines your muscle tone, you wont experience any gain from it. Your best bet is to lift heavier weights for 6-8 reps per set, so that by the end you feel like you cannot lift anymore.

I just ansewer's both of those....read the replies dude.

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#81

Posted 17 March 2005 - 11:42 AM

Yeah, you answered them... In a halfassed way. You don't really explain a lot to people who aren't familiar to working out.

Where did you talk about stabilizing muscles etc?

By only giving half-advice you're going to end up hurting someone.

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#82

Posted 17 March 2005 - 04:41 PM Edited by --CellTech--, 17 March 2005 - 04:51 PM.

QUOTE (makeshyft @ Mar 17 2005, 11:42)
Yeah, you answered them... In a halfassed way. You don't really explain a lot to people who aren't familiar to working out.

Where did you talk about stabilizing muscles etc?

By only giving half-advice you're going to end up hurting someone.

Meh no offence but ya don't really know what ur talking about confused.gif So kindly don't post here anymore thanks.

And there is no point to overload someone with facts that they don't understand. That's why you have to dum things down so that they understand and my answer was the same if not better then your's anyway so please stay out of my topic.

Updates:

user posted image

This is an EZ Bar curl that he is doing in the picture for those of you that don't know what an EZ bar is or how to do it.

user posted image

This is incline dumbbell much like incline bench press, you can do which ever you prefer but try and get both if you can. As you can see you have your bench 1 knotch from being flat down so your on an incline and you lift both hand's over your head and come back down to square up and repeat.

user posted image

This is the way your bench should be set up for doing Incline Bench Press.

user posted image

This is what Decline bench press looks like. I don't really reccomend doing it because it can hurt your sholders but some find that it works.

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#83

Posted 17 March 2005 - 09:28 PM

QUOTE (--CellTech-- @ Mar 17 2005, 12:41)
This is incline dumbbell much like incline bench press, you can do which ever you prefer but try and get both if you can. As you can see you have your bench 1 knotch from being flat down so your on an incline and you lift both hand's over your head and come back down to square up and repeat.

You can always do that, however, there's an ever better way to get a good chest workout. But you have to remember (those reading) that it will be much harder to do and you may have to drop down in weight.

You push the dumbbells up without banging them, then you bring them down as far as you can to get a good stretch, then you repeat.

It's much more difficult, however, it will definitely do the job.

As for decline bench press, it's something you have to learn to adapt to. At first, start off with a lighter weight and as you get the basic form of it down, you can move to heavy weights (if you're building mass) so that it won't hurt your shoulder. If you don't want to do that, you can do decline dumbbell press; same as the incline dumbbell press, just you're on the decline. smile.gif

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#84

Posted 18 March 2005 - 01:39 AM

QUOTE (Icarus. @ Mar 17 2005, 21:28)
QUOTE (--CellTech-- @ Mar 17 2005, 12:41)
This is incline dumbbell much like incline bench press, you can do which ever you prefer but try and get both if you can. As you can see you have your bench 1 knotch from being flat down so your on an incline and you lift both hand's over your head and come back down to square up and repeat.

You can always do that, however, there's an ever better way to get a good chest workout. But you have to remember (those reading) that it will be much harder to do and you may have to drop down in weight.

You push the dumbbells up without banging them, then you bring them down as far as you can to get a good stretch, then you repeat.

It's much more difficult, however, it will definitely do the job.

As for decline bench press, it's something you have to learn to adapt to. At first, start off with a lighter weight and as you get the basic form of it down, you can move to heavy weights (if you're building mass) so that it won't hurt your shoulder. If you don't want to do that, you can do decline dumbbell press; same as the incline dumbbell press, just you're on the decline. smile.gif

Yah good point, i forgot to mention to not band the weights on incline dumbbell and to come down far but not TO far. Just square up and push back up. It is always reccomended to have a spot on this workout because it can get heavy at time. As for decline well it's pretty much up to you if you wana do it but yes you can do decline dumbbell as Icarus mentioned.

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#85

Posted 18 March 2005 - 02:41 AM

It's actually far more effective to do decline dumbbell flys than to do decline barbell presses, although you should do both (not neccessarily in the same workout) for variety. The reason flys are more effective for decline work is that the lower pectorial muscles are a bit harder to train, so flys allow for a better range of motion.

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#86

Posted 18 March 2005 - 03:13 AM

QUOTE (Xcommunicated @ Mar 18 2005, 02:41)
It's actually far more effective to do decline dumbbell flys than to do decline barbell presses, although you should do both (not neccessarily in the same workout) for variety. The reason flys are more effective for decline work is that the lower pectorial muscles are a bit harder to train, so flys allow for a better range of motion.

I see...good pointer dude. I don't do decline because it hurts my sholder and it does something to your nipple line makes it sag or something like that, that's what i heard anyways so i don't like doing it. I do regular bench,incline dumbbell and incline bar, free weight fly's and machine fly's. 2 Peck deck machines and the one where you sit down and push straight out on the machine. And that is basicly my chest workout.

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#87

Posted 19 March 2005 - 01:17 AM

Cool, well Im 16 and pretty skinny for my age, but I keep eating and eating and eating (McDonalds, BK and KFC is what I eat the most), believe me I eat a lot, and still dont get any weight. This doesnt bother at all, but Im not doing ANY excersice at all, so I think that I'm living a very unhealthy life.

I wanna excersise, wich things do you recommend me?

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#88

Posted 19 March 2005 - 03:27 AM

QUOTE (Gillette @ Mar 19 2005, 09:17)
Cool, well Im 16 and pretty skinny for my age, but I keep eating and eating and eating (McDonalds, BK and KFC is what I eat the most), believe me I eat a lot, and still dont get any weight. This doesnt bother at all, but Im not doing ANY excersice at all, so I think that I'm living a very unhealthy life.

I wanna excersise, wich things do you recommend me?

You lucky prick. You must have a super fast metabolism.
I'm no pro, but running is a good place to start.

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#89

Posted 19 March 2005 - 03:34 AM

QUOTE (dublo_7 @ Mar 19 2005, 03:27)
QUOTE (Gillette @ Mar 19 2005, 09:17)
Cool, well Im 16 and pretty skinny for my age, but I keep eating and eating and eating (McDonalds, BK and KFC is what I eat the most), believe me I eat a lot, and still dont get any weight. This doesnt bother at all, but Im not doing ANY excersice at all, so I think that I'm living a very unhealthy life.

I wanna excersise, wich things do you recommend me?

You lucky prick. You must have a super fast metabolism.
I'm no pro, but running is a good place to start.

Well that depends on what your trying to do actually. Are you trying to get healthy? or try to gain weight and mass like muscle build up? Respond and i can help you.

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#90

Posted 19 March 2005 - 03:58 AM

QUOTE (--CellTech-- @ Mar 17 2005, 21:13)
QUOTE (Xcommunicated @ Mar 18 2005, 02:41)
It's actually far more effective to do decline dumbbell flys than to do decline barbell presses, although you should do both (not neccessarily in the same workout) for variety.  The reason flys are more effective for decline work is that the lower pectorial muscles are a bit harder to train, so flys allow for a better range of motion.

I see...good pointer dude. I don't do decline because it hurts my sholder and it does something to your nipple line makes it sag or something like that, that's what i heard anyways so i don't like doing it. I do regular bench,incline dumbbell and incline bar, free weight fly's and machine fly's. 2 Peck deck machines and the one where you sit down and push straight out on the machine. And that is basicly my chest workout.

Everybody's build is different, so not all exercises will be right for everyone. I have poor shoulder flexibility myself, so I can't do bench dips without putting too much stress on my anterior delts, for example.

As far as decline making your chest sag or "man tities", that only happens if you do a lot of decline, then you stop lifting for a long time. Otherwise, decline work just gives the pecs more of a cut look.




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