hawkshockey11
Banned
I should have said every station was packed. I did end up waiting in line for the squat rack and got some reps in before my class started. I didn't get to do anything else in the routine though.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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I should have said every station was packed. I did end up waiting in line for the squat rack and got some reps in before my class started. I didn't get to do anything else in the routine though.
Jason's Ultimatum
Member
This makes no sense at all. You can be in shape while not looking like she-Hulk.
Jason's Ultimatum
Member
She's not angry, though.
She will be once I vomit on her, geez.
Jason's Ultimatum
Member
Hahahaha. You almost made me spit out my protein shake.
parrotbeak
Member
LOL!
I am curious if she's on roids or just naturally has a super high testosterone level for a woman. Pics like that probably discourage a lot of women from strength training.
L0st Id3ntity
Member
Underperformed at a cross fit challenge today, god damn those 20reps of 40kg squat presses!
Yea I gotta side with you on that.
Too much muscle on a woman is gross.
Same for guys.
I have my wife doing SS with me and I wouldn't say it's oddly hot, it's damn hot.
parrotbeak
Member
Lamel
Banned
1-5 reps at heavy weight for strength/power.
10-20 at lower weight for size, generally.
There is the image in the OP that explains that.
Make my weak flabby arms more muscly is about it. I do 200 reps but the weights are fairly light. I'm not talking big weights here, I'm talking like 10kg dumbbell weights.
And I thought it was would be faster just to ask that one thing rather than reading the massive OP which about whole planning and about heavier weight lifting.
parrotbeak
Member
It's hard to make arms strong if the rest of the body is weak. Efficient beginning strength training typically ignores the arms, because they will get a lot of work with the main lifts. If you want to get strong and muscly fastest, I would go with Starting Strength or the OP program. If you just want guns, I guess I would still lift in a 3x5 rep range, 5 reps being close to the most you can do at that weight, but not completely to failure. 200 reps is an aerobic exercise and will not gain muscle once you get to the point where your body has adapted to doing it, which will be fast.
HarryHengst
Member
Once you got muscular arms from following a proper regime you should go and punch the person who told you to do 200 reps.
So even if I doubled the weight and did 50 or 100 it still wouldn't be as good? Like I don't want to have rippling arms here but I'm losing weight and want to convert some of that extra fat into muscle.
So a 3x5 rep means 3 different kinds of lifting, 5 of each at the heaviest weight I can do? (Alright, I'm getting into OP territory now)
I chose to do it. When I started losing weight 2 months ago I had some old weights and thought I'd add that into the mix. Only recently I wanted to actually build muscle. It made my overall endurance better. I have to lift heaps of semi-heavy stuff at work, seems not as hard now.
Having muscular arms doesn't necessarily mean you know how to punch. Then again, it might not take much to knock out a person that suggests you do 200 reps to get large arms.
parrotbeak
Member
3 sets of 5 reps, weight stays the same across sets. Increase weights every session or whatever the program says. Cannot emphasize enough the benefit of having a tested program, rather than creating your own.
Don't worry about that, not likely without a lot of hard training over time and a good diet. Edit, ah Harry got it. You'll get the same answers from almost all of us.
HarryHengst
Member
No, 3 sets of the same lift, 5 repetitions. And you wont get 'rippling arms' without a lot of hard work, so dont worry about that.
Haha, yeah I know. Reading through the OP fuck it's a lot for just lifting weights. Maybe I should just join a gym.
You don't convert fat into muslce, son. How many chins up can you do?
parrotbeak
Member
Joining the gym without some basic knowledge of how to achieve your goals will likely waste a lot of time and money, at best. At worse, can be detrimental to your goals, cause injury, silliness, death (not likely death but it's on the rep chart in the OP).
Luscious LeftFoot
Member
200 reps?! Sweet merciful crap...
A27_StarWolf
Banned
Gah, doing my best to bulk up.
When you only get 1-2 days of exercise its not exactly easy :/.
At least I've really upped my protein intake.
When you only get 1-2 days of exercise its not exactly easy :/.
At least I've really upped my protein intake.
Yes. 4 sets of 40 then 2 of 20.
What about something like Power 90 or P90X? I know there's a thread about it but curious what here has to say. Isn't that meant to be a full plan to help shape up?
It's a good start but in order to build serious mass you need weights over time.
Why so little?
Also, don't eat too much if you're working out that little, as you'll just get fat. That's the wrong type of bulking up.
He isn't after serious mass, though I'd still say a SS type program for 6 months or so would get him the start he wants.
@Darklord
Just trying to get your arms to grow doesn't make sense. The body is designed to work together, and your arms won't grow if the rest of you remains scrawny, it's just not designed that way. It's a lot of info, but you really should take the relatively short amount of time to read the entire OP.
You can't do it all at once, but doing it in the wrong order will make thing 10x as hard. You want to build the muscle before you worry about cutting weight, otherwise you end up putting weight right back on when you go to build muscle, and have to lose it all over again.
Building some muscle will make you look far more fit than just dropping some lbs.
I'm more after getting into shape and have some decent arms in the process. I'm not after anything overly serious yet. When I drop the kilos and are fitter, then I'll look to more serious stuff. Can't do everything at once.
A27_StarWolf
Banned
Busy schedule at college man, I need some more ideas for workouts on my own though, because Crossfit is hard to do in the gym. Nah I'm not eating too much.
parrotbeak
Member
It seems like it would be more useful for someone who already has a strength foundation and wants to improve conditioning. However, if it gets you motivated to work out, then that's great. It is an intense program, from what I understand, so I wouldn't buy it unless you're sure you will follow it. Some people respond well to it, but I know a lot of people who buy it and never use it.
Now this isn't a knock up against you, but I hate these weird, nebulous terms that come up from mainstream exercise/health media. Shape up, get toned, get fit, tone up, etc. Most of it just means lots of running/ moving around, losing weight, and hoping to look like the guy on the cover of Men's Health.
In reality, you can
- reduce bodyfat
- increase muscular bodyweight
- gain strength (which often goes hand and hand with the previous point
- improve conditioning so you're not a sweaty mess after going up a flight of stairs
From what I know about P90X, it just has you run around a lot and do a bunch of bodyweight stuff. If you don't fudge on the diet, you'll probably lose some bodyweight and gain some muscle/strength, granted if you've never regularly exercised before
If you go the p90x route it's still recommended you get some resistance bands and\or a small set of free weights. Do it right the first time, not half assed.
A27_StarWolf
Banned
An update from a while ago.
my diet is now;
Brown Rice
Chicken
organic Hamburger
Onions
Peppers
Green Beans
Mixed Salad
Tuna
Eggs
Milk
Almonds
Greek Yogurt
Protein Shakes
Occasional Pasta bowl after lots of running.
my diet is now;
Brown Rice
Chicken
organic Hamburger
Onions
Peppers
Green Beans
Mixed Salad
Tuna
Eggs
Milk
Almonds
Greek Yogurt
Protein Shakes
Occasional Pasta bowl after lots of running.
All at once, everyday? Intense
A27_StarWolf
Banned
Now:
Reduce bodyfat
Improve conditioning (I can get up stairs fine though)
If I can also gain some muscle in the process, cool. If not, then after I finish step 1 I can move onto doing that and making my body more lean, I guess.
Well I have some free weights that's what I was using. I'd probably start on Power 90. From what I gather it's the first step and helps you get in shape, then P90X builds from that. I probably could do P90X now...but only just and I don't want to burn myself out.
Fucking rights it is. As long as you don't lather it in milk\cream and chocolate chips.
Everything is good as long as you stay within your macros.
Oatmeal is a great source of slow digesting protein.
HarryHengst
Member
Lifting weights will reduce your bodyfat and increase your muscles. Also afaik its easier to gain muscles when you got more bodyfat than when you are really scrawny (because low bodyfat % without muscles makes you just skinny and not lean).
Oatmeal is not a protein. It has some protein, like maybe 5 grams per 1/2 cup, but that's it.
Ugh...I get 11 grams for 1 cup of rolled oats. You can hardly beneficially digest more than ~25 grams at once. Rolled eats are absurdly easy to add to a protein shake and absorb better than whey or casein protein powder.
I think you are calculating your macros wrong if 11 grams of protein added to a shake is nothing for you.
A shake where you reduce the amount of protein powder but add oats is much, much more beneficial.
Are there types of stretches to help my arm flexability for my arms when squatting. It's hard to get my hands over the bar, and I feel like I have to keep pushing my arms out and in turn this is causing me some elbow pain.
Yesterday I did the bench press before squatting and it was much more difficult to get my arms in a comfortable position than if I did squats first (which I usually do).
It's just I am now starting to get elbow pain in my left arm when first bringing the bar down to my chest on BP reps. Seems to appear at the first rep then its ok for the following reps. I don't know if this is caused from the stress being put on my arms from not being able to get a good position for my hands when doing squats.
Yesterday I did the bench press before squatting and it was much more difficult to get my arms in a comfortable position than if I did squats first (which I usually do).
It's just I am now starting to get elbow pain in my left arm when first bringing the bar down to my chest on BP reps. Seems to appear at the first rep then its ok for the following reps. I don't know if this is caused from the stress being put on my arms from not being able to get a good position for my hands when doing squats.
Hasn't this been proven to be quite wrong?
Would love to see where it has been. Link please?
Tons of articles on Bodybuilding.com say that is around the threshold.
MrToughPants
Brian Burke punched my mom
And there's your problem...
You should provide a scientific study that says the human body can only digest 25g at a time.
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