fitness / gym advice

[Funkasy]

captain k, there was only one that said long sessions would help, hehe

[robbief]

i'm in good shape, with the use of certain 'products' as everyone knows, but heres what i did.

 

i was always in the gym, every day since i was 15. then at 17 i decided that i'd do it 'properly' so i stopped going for 3 motnhs. then i went back to it and this was my regime;

 

press ups - started on 15 then added 2 more every day

sit ups - started with 25 then added 5 more every day

(make sure you turn your sit ups to the side and shit)

30 minute run - added 5 minutes every week.

30 minute cross trainer - added 5 minutes every week.

15 minute row - added 2.5 minutes a week.

 

i done this for 6 months to build a good core and a low fat% before i started training to gain lean mass.

 

then i followed this regime;

 

monday - chest (4 excercises) and triceps (4 excercises) with a half hour swim.

tuesday - legs (4/5 excercises) and abs with a half hour row.

wednesday - shoulders (4 excercises) and traps (loads and loads of shrugs) with a half hour swim.

thursday - biceps (4 excercises) and forearms (2 excercises) with a half hour run.

friday - back (4 excercises) and abs with 45 minutes cross trainer.

saturday - day off although this often includes football.

sunday - 20 minute run, 20 minute cross trainer and all over body on weights. light weights lots of reps, mainly to tone up.

 

i mixed my days around every month to save boredom and muscle memory.

[Unrighteous]

i'm in good shape, with the use of certain 'products' as everyone knows, but heres what i did.

 

i was always in the gym, every day since i was 15. then at 17 i decided that i'd do it 'properly' so i stopped going for 3 motnhs. then i went back to it and this was my regime;

 

press ups - started on 15 then added 2 more every day

sit ups - started with 25 then added 5 more every day

(make sure you turn your sit ups to the side and shit)

30 minute run - added 5 minutes every week.

30 minute cross trainer - added 5 minutes every week.

15 minute row - added 2.5 minutes a week.

 

i done this for 6 months to build a good core and a low fat% before i started training to gain lean mass.

 

then i followed this regime;

 

monday - chest (4 excercises) and triceps (4 excercises) with a half hour swim.

tuesday - legs (4/5 excercises) and abs with a half hour row.

wednesday - shoulders (4 excercises) and traps (loads and loads of shrugs) with a half hour swim.

thursday - biceps (4 excercises) and forearms (2 excercises) with a half hour run.

friday - back (4 excercises) and abs with 45 minutes cross trainer.

saturday - day off although this often includes football.

sunday - 20 minute run, 20 minute cross trainer and all over body on weights. light weights lots of reps, mainly to tone up.

 

i mixed my days around every month to save boredom and muscle memory.

 

 

That is the training platform of someone ignorant of training... even with Steroids, you aren't going to be packing much strength or muscle at all and I would imagine your bodyfat % to be no less than 13-15%.

 

You said that you want to build lean mass, and your training is totally negligent of any focus that would allow it.

[robbief]

plus i would add that you should speak to a nutrition specialist. not the sales motivated kind in holland and barret but a proper one. they will tell you that you don't need supplements if you eat properly. protein is proven to increase mass growths, thats why people have shakes, simply to add to their daily intake. it's no good using it as a meal or if you don't eat right.

[Funkasy]

robbief hold 3months brake and start over again, because that is wrong what you are doing.

 

you are not burning enough fat there.

[Unrighteous]

robbief hold 3months brake and start over again, because that is wrong what you are doing.

 

you are not burning enough fat there.

 

He'll have good muscle endurance from that, but no real muscle mass, strength, or incredibly low body fat percentage.

[robbief]

That is the training platform of someone ignorant of training... even with Steroids, you aren't going to be packing much strength or muscle at all and I would imagine your bodyfat % to be no less than 13-15%.

 

You said that you want to build lean mass, and your training is totally negligent of any focus that would allow it.

 

towards the end of my slimming period i got down to 9 and a half stone with a fat % of 7. right now i am 14 stone and my fat% is 13. my body is how i want it so i don't want to change my diet or anything. this is because i don't want to look like a competion lifter or a guido.

 

as for strength, i lift more than enough for what i need and use good form. thats all i need. some weeks i go for a complete super set workout, this normally adds a lot of time onto my workout but keeps the things i want around my body ie. highly visibly tendens in my shoulders and legs and a ripped back.

[mattyq]

Bob, i found this book very good for the stretching stuff

 

Stretching: Amazon.co.uk: Bob Anderson: Books

[Unrighteous]

towards the end of my slimming period i got down to 9 and a half stone with a fat % of 7. right now i am 14 stone and my fat% is 13. my body is how i want it so i don't want to change my diet or anything. this is because i don't want to look like a competion lifter or a guido.

 

as for strength, i lift more than enough for what i need and use good form. thats all i need. some weeks i go for a complete super set workout, this normally adds a lot of time onto my workout but keeps the things i want around my body ie. highly visibly tendens in my shoulders and legs and a ripped back.

 

Err... You do realise what supersetting means, right? It means you do exercises(diff muscle groups) back to back without resting your heart.

 

Also, you can throw out any stats that you like. I don't take any notice of them, because I know that your workout isn't close to an optimised workout. I'm not going to correct it, because I can't be arsed and you think you know what you're doing and would be resistant or dismissive.

 

Now, if strength and muscle mass aren't your goals. Why the hell are you taking Steroids?

[robbief]

strength - chest flyes = 35kg dumbells comfortably

- shoulder press = 30kg dumbelss comfortably, have done 37.5s with a buddy.

- leg press = 250kg

 

i only weigh 77kg and i have more than enough strength.

[robbief]

Err... You do realise what supersetting means, right? It means you do exercises(diff muscle groups) back to back without resting your heart.

 

Also, you can throw out any stats that you like. I don't take any notice of them, because I know that your workout isn't close to an optimised workout. I'm not going to correct it, because I can't be arsed and you think you know what you're doing and would be resistant or dismissive.

 

Now, if strength and muscle mass aren't your goals. Why the hell are you taking Steroids?

 

muscle mass is my goal, 0 fat isn't.

 

i'm 14 stone at the age of 19. most people my age are lucky to be 11 /12.

 

and supersetting doesn't have to include different muscles. you can super set any muscle on its own, its also known as train to fail.

[Unrighteous]

muscle mass is my goal, 0 fat isn't.

 

i'm 14 stone at the age of 19. most people my age are lucky to be 11 /12.

 

and supersetting doesn't have to include different muscles. you can super set any muscle on its own, its also known as train to fail.

 

No, actually it's not. It's known as pre-fatigue. You can throw down all the numbers that you want, and I won't believe them or really even notice them. I don't care what you say you do.

[grazywalker]

Forgive me here but is 77kg 14 stone

I weigh 11st 12 but I thuoght that was 77kg

Maybe I am just fuckin stupid and you can't take steriods for that .

[Unrighteous]

Forgive me here but is 77kg 14 stone

I weigh 11st 12 but I thuoght that was 77kg

Maybe I am just fuckin stupid and you can't take steriods for that .

 

77kg is just over 12stone. Beef just isn't very bright (or a shite liar).

[robbief]

No, actually it's not. It's known as pre-fatigue. You can throw down all the numbers that you want, and I won't believe them or really even notice them. I don't care what you say you do.

 

exactly, its got fuck all to do with you.

 

i'm at the weight i want, with the strength i want and i look the way i want. i wanted to be this sort of weight and strength so i could compete with my mates at kickboxing. they are all 30 odd which was a problem, now its not. thats all there is to it.

 

and its not as if 'i'm on steds, i'm nails' either as i have trained since i was about 7 in aiki jujitsu. thats a martial art that requires no strength, the more strength your opponent has the better. thats where i learnt to defend / fight / ruin.

[robbief]

77kg is just over 12stone. Beef just isn't very bright (or a shite liar).

 

i just worked it out to 12 pound a stone rather than 14.

[Unrighteous]

exactly, its got fuck all to do with you.

 

No, it has to come down to the fact that you've displayed ignorance all over the thread. So, I would think you are lying even if you weren't.

[Funkasy]

just stick to the program i gave you and eat 5 healty small meals every day, and if you would like to boost your muscless take some proteins, it helps recover and gain muscless.

[Ginny]

Dude. Go to the gym and train. Find out what works and what doesnt for yourself. Just make sure you dont end up like the douche bags in this thread who have turned this into a battle of whos right and whos wrong. Hi levels of testosterone and low levels of self-esteem!

[Funkasy]

so going to the gym now and taking care of yourself and trying to help others is the new low self esteem ?? FUCK ME I MUST BE FULL OF IT THEN.

[fruitbat]

good to know your working out fella

 

but alternate, cardio 50 mins then next time weights with 10 mins cardio at the end

 

thats if you want to do it that way

 

when swimming, use it as a full session, i find that im only warming up after 20 lengths, so do 60-80

 

this is the best cardio/muscle work out you can get, i just hate getting wet swimming, to shower after and go home and shower at home to clean properly (hate the crap gym showers), i always feel damp for the rest of the day, and in case you ask, no i havent peed myself

[Ginny]

so going to the gym now and taking care of yourself and trying to help others is the new low self esteem ?? FUCK ME I MUST BE FULL OF IT THEN.

 

Well judging by the amount of times ive read "your wrong" on this thread... yes!

 

Do yourself a favour and check this site for depth and gym proven advice

 

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com

[Unrighteous]

Dude. Go to the gym and train. Find out what works and what doesnt for yourself. Just make sure you dont end up like the douche bags in this thread who have turned this into a battle of whos right and whos wrong. Hi levels of testosterone and low levels of self-esteem!

 

Bad advice is rife when it comes to fitness. So, since you're a cunt you've been rightly negged.

[bri]

I've rejigged my circuits in the gym

 

Mon 45 mins - 1hr

rotating compound exercises that work both upper and lower body. reps 20-25 (then shift weight up) 5 sets. I work 2 sets then Rest 30 secs - 1min between sets.

 

Set upper, then set lower. Keeps the body thinking and adapting, constantly moving the blood around the body.

 

Tuesday

Spin 45 mins HIT riding on the bike.

 

Wed

Circuits including CV with more isolate exercises or Rest

 

Thurday

Spin

 

Friday

As monday

 

Sat

Cycle 1.5 - 2hrs or kitesurf

 

Sun

Cycle 1.5 - 2 hrs or kitesurf

 

Lost about a stone in about 5 weeks.

 

I've laid of the ale completely and altered my diet although that's not that I'm eating rabbit food all week. Just cutting out some shite and heavy carbs in the evening.

 

I don't use the scales as i think it can become obsessive and depressing so I just have an old pair of combat shorts from 7 years ago that I used to fir into and thats the dream.

 

After about a month I've really noticed the difference and my stamina on the bike has improved although a fella with one leg did go past me the other week.

 

Lay of the lager, improve your diet and enjoy it. Get fit for something other than just going to the gym

[Section_31]

right then...

 

I'm a big bulky twat, and i want to lose weight.

 

I've made a change to the way i eat, so althogh i'm still going to be eating food i like and not just rabbit food, i will be eating much smaller portions, and I've started getting back to the gym.

 

my routine right now (and hopefully i can stick to it) is...

 

Play 5-a-side for an hour monday nights

 

tuesday gym for 1.5 hours swim for 10 mins unless footie is on when i am in the gym for about 2.25 hours and no swim. Either split between cross trainer and rower or all cross trainer if watching the match.

 

wednesday gym for about 1.5 hours without swim, unless match is on, when gym for about 2 hours. Start on cross trainers and a bit of rowing but get tired after about 45 mins and lose will power as am tired from day before. So spend rest of the time on the weights machines (arms, abs, shoulders and back generally)

 

rest of the week too stiff to go anywhere near the gym, but try to swim after work for 30 mins on friday (depending on how my week has been)

 

Weekend, if i'm not up to much i'll try to go for a couple of hours but dont really have much drive on the weekends. Normally end up fannying about on the cross trainer for 30 mins before going for a swim for another half hour.

 

 

 

 

Basically, now you know all this, can someone who knows about fitness and weightloss let me know a couple of things...

 

firstly is this a decent routine to lose weight, i did a similar thing leading up to my wedding this year and although i improved my body shape and felt trimmer, i staid pretty much the same weight throughout.

 

secondly, what supplements should i consider taking (robbief, dont answer here!) in order to help with my general goals but also to help remove the stiffness and aching. My arms have been seriously sore for the last couple of days.

 

thanks.

 

Mate it sounds like you're doing too much there, you shouldn't leave yourself too stiff to do another gym session because you've overdone it earlier in the week.

 

Also, spending hours doing cardio will seriously start to piss you off if it hasn't already, it's fucking mind-numbing shit.

 

The big mistake people make when they go the gym is they dive in, do too much, then get pissed off and don't go back. It's better if you just do what you're comfortable with, keep it varied, and don't leave yourself seriously fucked - if you do it'll become a chore.

 

Devoting 70% if your energy to something for a longer period is better than blasting it for 90%.

 

Also, your comment about your weight being steady could mean a lot of your weight is genetic, and if that's the case there won't be an awful lot you can do.

 

I'm in the same boat, I pretty much stay the same weight no matter what I do, and it's just hard shit.