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[X-Frame]

I totally understand what you guys are saying..... but you must understand what im trying to convey here.

There are times when I am really bored at home at night with nothing to do. I just want to know if there is anything I can do, that will help me progress even after I have done my intense weight lifting and cardio in the morning 12 hours before.

Surely there is something? I kind of feel like that guy from the guy limitless when he says that if he doesnt feel like he is moving forward, that he is going to explode.

Shit, i could take up yoga or something.

We do understand. And unfortunately for you (but fortunately for 99% of other people), becoming "fit" is not something that can be achieved by simply doing more and more.

Remember the saying, "Less is more"? That applies here, ESPECIALLY for a beginner like yourself.

You're asking us if there's something you can do to progress and we're telling you that something is to rest. Rest and eat. Rest, eat, and then get a good night's sleep.

If you want, you can go for a 30-45 minute walk around the block. That won't inhibit recovery whatsoever but possibly even aid it.

However, without you even posting your weight lifting routine I am going to assume you made it yourself? If so, it is most likely lackluster.

I just wanna come out and say... thats definetly not me. I like to think im pretty muscled, especially considering i used to be a little scrawny kid. Ive also made significant muscle gain in the last few months. Im doing something right here.

You also need to understand that a beginner can gain and progress off pretty much anything. The body is going from literally being sedentary and having NO training stimulus to at least something -- so you will gain despite a poor program.

But if you want to continue to progress well into your intermediate training years and then eventually (if you reach it), advanced training -- you will need to stop doing what you are doing.


In all seriousness, as Shogun mentioned above -- the first step is for you to forget everything you think you know about fitness. It sounds harsh, but it is true. The OP is a great place to start.

 

[entremet]

Ever look up the definition of insanity, Dreal?

 

[parrotbeak]

I need to start doing this more. I'm having flexibility issues in my shoulders now that are actually hindering my squat progress.

I've been trying to go to the gym when it's empty so I can spend time using the bar the way this girl does: http://www.youtube.com/watch?v=ig7carXZNuc

Also finally ordered this roller that X-Frame got a while back: http://www.amazon.com/gp/product/B002KE6TMC/?tag=neogaf0e-20

The blue one I use hasn't really been doing it for me for a while, so I should have gotten this a long time ago, but had money issues.

 

[Gvaz]

I got some ON Double Rich Chocolate whey...holy shit this thing is like nesquick with milk. Fucking awesome.

 

[Drealmcc0y]

Ever look up the definition of insanity, Dreal?

You know those people that try to tell you, that you cant do something? That you're no good?

 

[reilo]

You know those people that try to tell you, that you cant do something? That you're no good?

Nobody is telling you that. Holy shit dude.

We are telling you that you can achieve what you want by doing something better. Nobody is telling you that you can't achieve something. Wow.

 

[Drealmcc0y]

Nobody is telling you that. Holy shit dude.

We are telling you that you can achieve what you want by doing something better. Nobody is telling you that you can't achieve something. Wow.

I wasnt saying that to you guys, I was saying it to just entrement.

The rest of y'all are great.

Lets take a step back.

Are you guys saying that doing 45 minutes of weight training which I swap muscle type every day between 5 different muscle types then doing 45 minutes of cardio is just plain no good? usually 5-6 times a week.

Also on the day I do leg weight lifting I dont do cardio.

 

[reilo]

I wasnt saying that to you guys, I was saying it to just entrement.

He also didn't say anything of the sort.

 

[Brolic Gaoler]

I've been trying to go to the gym when it's empty so I can spend time using the bar the way this girl does: http://www.youtube.com/watch?v=ig7carXZNuc

Also finally ordered this roller that X-Frame got a while back: http://www.amazon.com/gp/product/B002KE6TMC/?tag=neogaf0e-20

The blue one I use hasn't really been doing it for me for a while, so I should have gotten this a long time ago, but had money issues.

He had one where the guy stretched his shoulders by grabbing a bar behind him and hanging, but I can't remember what it was attached to. That's the stretch I need to start doing, as well as trying to do some shoulder dis locators.

I got some ON Double Rich Chocolate whey...holy shit this thing is like nesquick with milk. Fucking awesome.

I've heard great things about the taste of that Whey, but it's pretty pricey, EAS is still 35 bucks for 5 lbs on Amazon. Damn me for being cheap.

 

[Drealmcc0y]

He also didn't say anything of the sort.

Random internet guy pops into thread, writes one line saying im insane.

Yep, he's just the greatest!

 

[kylej]

Are you guys saying that doing 45 minutes of weight training which I swap muscle type every day between 5 different muscle types then doing 45 minutes of cardio is just plain no good? usually 5-6 times a week.

We're saying you'd gain more muscle following the tried-and-true starting strength programs.. ie 3 days a week, compound lifts, lots of rest and food.

 

[reilo]

Random internet guy pops into thread, writes one line saying im insane.

Yep, he's just the greatest!

Or he said that your routine is insane and too much -- which it is. And to top it off, you want to do more.

 

[Brolic Gaoler]

Random internet guy pops into thread, writes one line saying im insane.

Yep, he's just the greatest!

Ok, I'm done with you.

But before I cut you off, I want you to realize you're coming in here being hostile when people are trying to let you know you're off base and need to rethink shit.

Second, he didn't say you're worthless/no good, he's saying your routine is nuts. He's just articulating what we have been saying a little less "good."

Do yourself and us a favor, quit posting and read the OP. Come back when you're ready to listen or when you have an epiphany.

 

[entremet]

Dreal, if you want different results you will need to try something different. That's all. Expecting different results, while trying the same thing is the definition of insanity.

Try SS for a 3 months as prescribed and see what happens. Talking about it won't prove anything.

Didn't mean to offend you.

 

[parrotbeak]

He had one where the guy stretched his shoulders by grabbing a bar behind him and hanging, but I can't remember what it was attached to. That's the stretch I need to start doing, as well as trying to do some shoulder dis locators.

Oh, I think I know which one you're talking about. It was like those bars people do dips on at the park. I do that with the bar on the bench. I think he said you can do that on your kitchen sink, and I've done that as well.

 

[kylej]

Man this thread got weird. Here's a gif

 

[Brolic Gaoler]

Oh, I think I know which one you're talking about. It was like those bars people do dips on at the park. I do that with the bar on the bench. I think he said you can do that on your kitchen sink, and I've done that as well.

Yeah, that's the one.

MY shoulder mobility is complete shit, and needs TLC like now.

 

[parrotbeak]

Man this thread got weird. Here's a gif

http://escapedintothewaves.com/uploads/jsMjP(1).gif

Shogun, you should do that for your shoulders.

 

[Bealost]

Im not explaining it right. I have what they call an addictive personality. So I would spend hours every day playing xbox or watching tv shows or even fucking masturbating. I dont wanna be that guy anymore and ive made some big fucking leaps in my life this year to turn it around.

I just wanna be a god damn champ. Is it so bad that I have alot of motivation to want to be better than what I am?

Changes are good, but you shouldn't be lifting weights on consecutive days for the most part. If you must workout every day, lift-cardio-lift-cardio-Lift-cardio-REST. Your body NEEDS at LEAST one full day off every week. I recommend not distance running for that much cardio though, Lots of running like that isn't the best thing for your body.

 

[reilo]

Shogun, you should do that for your shoulders.

I feel bad for the pole.

 

[Brolic Gaoler]

Shogun, you should do that for your shoulders.

Yeah, but I think my wife might object.



Oh, you meant the exercise.

I feel bad for the pole.

That's what she said.

 

[balddemon]

guys guys guys! how much weight do i do for 5x5? is there a chart somewhere? on bench i've been doing 150, incline 115, and decline i think 90+smith machine bar.

also, where is that article that i think reilo posted a while back about ways to figure what your lifts should be at with %s ? i can't find it.

 

[reilo]

guys guys guys! how much weight do i do for 5x5? is there a chart somewhere? on bench i've been doing 150, incline 115, and decline i think 90+smith machine bar.

also, where is that article that i think reilo posted a while back about ways to figure what your lifts should be at with %s ? i can't find it.

http://www.t-nation.com/free_online...ning_performance/achieving_structural_balance

 

[Ydahs]

Anyone know some good stretch techniques to loosen up a really tight hip? The left side of the body (from my glut up to my neck) has always been extremely tight. I know, Google and all, but I really want to know from GAFers who have experienced a very tight hip following a workout.

After some p90x yoga, I can feel a lot of the other muscles in body loosening and my flexibility increasing, except for this band of muscles (getting better, but at a much slower rate). I feel that I'm increasing the risk for muscle strain, since one side is a lot more mobile than the other.

I'm starting some preseason football training in ten days so I'm hoping to make some improvements before then.

edit: maybe I'll try and break that habit of sleeping on my stomach...

 

[Draft]

Anyone know some good stretch techniques to loosen up a really tight hip? The left side of the body (from my glut up to my neck) has always been extremely tight. I know, Google and all, but I really want to know from GAFers who have experienced a very tight hip following a workout.

After some p90x yoga, I can feel a lot of the other muscles in body loosening and my flexibility increasing, except for this band of muscles (getting better, but at a much slower rate). I feel that I'm increasing the risk for muscle strain, since one side is a lot more mobile than the other.

I'm starting some preseason football training in ten days so I'm hoping to make some improvements before then.

edit: maybe I'll try and break that habit of sleeping on my stomach...

http://www.youtube.com/watch?feature=player_embedded&v=y5EO8mPonO0

This guy is kind of a goof but these are good stretches.

 

[~Kinggi~]

Ugh, anyone know what the rate of muscle loss is? I havent worked out much the lasty two weeks mainly because i did something bad to my left shoulder. Dont know what i did, all i know is after i stopped doing weights for 4 days it started to really hurt. Then it went away and i resumed weights, then it came back. Its gone away now but i dont know when to get back to weights.

How long does it take to undue all the muscle work ive been doing? Is there a ratio or some shit?

 

[X-Frame]

Ugh, anyone know what the rate of muscle loss is? I havent worked out much the lasty two weeks mainly because i did something bad to my left shoulder. Dont know what i did, all i know is after i stopped doing weights for 4 days it started to really hurt. Then it went away and i resumed weights, then it came back. Its gone away now but i dont know when to get back to weights.

How long does it take to undue all the muscle work ive been doing? Is there a ratio or some shit?

There is no rate or ratio -- it's individual and dependent upon factors such as are you still eating adequate protein, getting sleep, etc? You'll retain muscle for longer than if you gave up eating protein, slept like shit, etc.

See a doctor if you think it is a serious injury.

 

[Brolic Gaoler]

Dear women in yoga pants who do lunges, squats, and glute bridges, who also happen to have massive boob jobs.

You're the best thing about going to the gym besides setting a PR.

Sincerely,

AlienShogun.

P.S Guy who gets in power rack next to me. Don't be intimidated by the weight I do and feel the need to try to do more than what I'm doing even though you're less than half my size. It will only hurt your body and ego, and I really don't give a shit what you lift.

 

[Bealost]

P.S Guy who gets in power rack next to me. Don't be intimidated by the weight I do and feel the need to try to do more than what I'm doing even though you're less than half my size. It will only hurt your body and ego, and I really don't give a shit what you lift.

Anyone who's strong knows that showing up is what matters. No matter what you lift now, just show up, you WILL get stronger.

 

[X-Frame]

Dear women in yoga pants who do lunges, squats, and glute bridges, who also happen to have massive boob jobs.

You're the best thing about going to the gym besides setting a PR.

Sincerely,

AlienShogun.

Amen.

 

[Mr.City]

Anyone know some good stretch techniques to loosen up a really tight hip? The left side of the body (from my glut up to my neck) has always been extremely tight. I know, Google and all, but I really want to know from GAFers who have experienced a very tight hip following a workout.

After some p90x yoga, I can feel a lot of the other muscles in body loosening and my flexibility increasing, except for this band of muscles (getting better, but at a much slower rate). I feel that I'm increasing the risk for muscle strain, since one side is a lot more mobile than the other.

I'm starting some preseason football training in ten days so I'm hoping to make some improvements before then.

edit: maybe I'll try and break that habit of sleeping on my stomach...

Mobility Wod.com is my friend. Just type in hip and experience Nirvana.

 

[Mr.City]

I wasnt saying that to you guys, I was saying it to just entrement.

The rest of y'all are great.

Lets take a step back.

Are you guys saying that doing 45 minutes of weight training which I swap muscle type every day between 5 different muscle types then doing 45 minutes of cardio is just plain no good? usually 5-6 times a week.

Also on the day I do leg weight lifting I dont do cardio.

Reading this thread and saw this fellow. You haven't told us how much you squat/bench/deadlift/ press, and instead, tell us how you want to find deliverance in the weight room. It doesn't start with some tough-minded lockdown/punishment model, but rather with acceptance and a calm.

I would suggest a legit linear progression program, such as SS, GSLP, or the ones listed in the book, FIT, (look these up) and start programming your session and setting intelligent goals.

 

[Drealmcc0y]

Sorry about the other night guys.

I watched Rocky Balboa right before I started posting. I think it addled my brain.

 

[TheKaeptain]

Dear women in yoga pants who do lunges, squats, and glute bridges, who also happen to have massive boob jobs.

You're the best thing about going to the gym besides setting a PR.

Sincerely,

AlienShogun.

I was working out legs the other day and this chick in yoga pants stood right in front of me, smiled, and just start stretching.

 

[Petrie]

Sorry about the other night guys.

I watched Rocky Balboa right before I started posting. I think it addled my brain.

Ok, but you still aren't answering the questions people have asked in an attempt to help you. Don't give us the information you think we need, give us the information people are asking you for. Specifics of your program, diet, etc.

 

[Drealmcc0y]

Ok, but you still aren't answering the questions people have asked in an attempt to help you. Don't give us the information you think we need, give us the information people are asking you for. Specifics of your program, diet, etc.

I posted it a couple of months ago and I cant find it. I will look again but I cant be bothered to re type it all.

 

[Drealmcc0y]

8-9am - Egg with canned tuna and a banana.

10-11:30am - Gym workout with serious mass protein after.

1-2pm - Pasta with mince meat added.

5-6pm - Mum's cooked meal with canned tuna on the side to make sure I get the protein.

9-10pm - More eggs and tuna with protein drink.

11pm - Bed time.

This varys about a bit, but this is the general idea.

 

[TheKaeptain]

What is your workout?

 

[Brolic Gaoler]

What is your workout?

He's been asked that about 6 times now, I doubt we will get an answer and at this point I couldn't care less.



Anyway.

I fucking love Sunday. No gym, wake up late as shit, wife makes be breakfast (sunny side up eggs on hashbrowns and sausage) and I just ate a plate of buffalo wings (baked not fried).

Fuck yeah.


Tomorrow chesticles, tomorrow, you shall feel my wrath!

 

[TheKaeptain]

He's been asked that about 6 times now, I doubt we will get an answer and at this point I couldn't care less.



Anyway.

I fucking love Sunday. No gym, wake up late as shit, wife makes be breakfast (sunny side up eggs on hashbrowns and sausage) and I just ate a plate of buffalo wings (baked not fried).

Fuck yeah.


Tomorrow chesticles, tomorrow, you shall feel my wrath!

What about football?

 

[Brazil]

Reading Dreal's posts, I started wondering. How long do you guys stay at the gym each day?

 

[Brolic Gaoler]

What about football?

What about it. I'm from STL, there's nothing to like.

lol

Reading Dreal's posts, I started wondering. How long do you guys stay at the gym each day?

Hour - 2 hours depending on what I'm doing. A lot of that time is breaks inbetween sets.

 

[MjFrancis]

4x/week, averaging 45-55 minutes each day. Includes a warm-up but not the shower.

Only a few exercises on any given day. I've said it before, but some of my best training days were spent on just squatting or just deadlifting.

 

[Luscious LeftFoot]

Reading Dreal's posts, I started wondering. How long do you guys stay at the gym each day?

avg. 60min. Sometimes as little as 45mins, 3-4x's a week.

Using 5/3/1. I lift big, then I get the hell out.

 

[TheKaeptain]

Reading Dreal's posts, I started wondering. How long do you guys stay at the gym each day?

about two hours when I am with fellow gaffer Eraldo Coil. Before my knee and ham injury I would spend like three hours in the gym on deadlift/Squat day.

 

[Petrie]

Reading Dreal's posts, I started wondering. How long do you guys stay at the gym each day?

Beginner program from the OP. I can bust it out solo in 35-40 mins, but usually I go with my g/f and it takes a bit over an hour. 3-5 different lifts.

 

[Petrie]

What is your workout?

He wont give us this information, I assume because he doesn't want to have what he is doing torn apart. He would rather feel like he is kicking his ass, rather than get actual results.

 

[Mr.City]

Reading Dreal's posts, I started wondering. How long do you guys stay at the gym each day?

I'm on RFL (the rapid fat loss diet), so I do two full body workouts a week.

 

[Mully]

So I just want to update you guys about my routine.

I've changed everything around. I scrapped my old preseason workout routine and started to read up on some football workout routines and read an entire book on interval training. I only go to the gym four days a week and do A, B training.

My new routine goes as follows:

A Day:

- Seated Shoulder Press: 3 sets, 10 reps, 90lbs
- Bench: 3 sets, 10-12 reps, 205lbs
- Skull Cruskers: 3 sets, 10 reps, 70 reps
- Bicep Curls: 4 sets, 10 reps, 80lbs, last set 90lbs
- Delt Deck: 3 sets, 10 reps, 100lbs
- Pec Deck: 3 sets, 10 reps, 150lbs
- Posture Row: 3 sets, 10 reps, 140lbs
- Abs for 15 minutes

B Day:

- Squats (Knees Straight): 4 sets, 10-12 reps, 295lbs, last set 305lbs
- Seated Calf Raises: 3 sets, 10 reps, 195lbs
- Leg Extensions: 3 sets, 12 reps, 165lbs
- Leg Curls: 3 sets, 10 reps, 145 lbs
- Ab Machine: 4 sets, 20 reps, 95lbs

On my off days I'll go down to the track and do interval training for about an hour. I'll normally run for ten minutes straight at around 8-9mph, then lightly jog or walk for five minutes.

I really can't say if it's working yet, but I gotta say since I started doing this program, I've been able to get out of bed much easier. Prior to changing, I would have a real hard time getting out of bed. I always wanted to sleep. Now I have a lot more energy in the morning.

 

[balddemon]

i go to the gym most every day except sat/sun and spend probably 1-2 hours. although if i'm playing basketball later, i dont do much.