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Post by LuciaGTAVI on Apr 26, 2016 7:11:50 GMT 10
That's what i like to hear. I'm really proud that you got onto deadlifts. I'm sure those are a motherfucker. You are doing the two things i don't : Deadlifts and Bend Over Rows. I also don't do the T-bar Rows. I guess i do an alternative of Bend Over Row wich is called Wide Grip Seated Cable Row ( more of a pussy alternative) . I also have a motherfucker in my back routine. 30kg/66lbs Single-Arm Dumbbell Row. Those have really helped me get those huge lats. Also it's a great ex for your grip strength. I'm really really proud of you doing deadlifts even tho you know the risks. Be careful. Guess what i have tried doing these past couple of weeks? 27.5kg/60lbs Dumbell Press. I really need the help of someone on these to kick the 8th rep and to help me get them steady in the 1st place. Those shits are heavy. I've also noticed that when you touch the barbell to you chest and lift it up (no bounce), i loose a lot of strength. If i lower it till there is a fist between my chest and barbell i can make it fly, but it also seems like a stupid half rep. Nevertheless i've touched that chest with every bench press. Keep it going.
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Post by Beefy Busch on Apr 26, 2016 7:45:45 GMT 10
That's what i like to hear. I'm really proud that you got onto deadlifts. I'm sure those are a motherfucker. Keep it going. Thanks bro! Better safe than sorry! I'll do my best to be safe with those dead lifts. I think the heavier one goes, the riskier it gets. The Single-Arm Dumbbell Row sounds fantastic! I'll have to implement it in my own back workout. Maybe replace it with the Wide Grip Lat Pull Down, that one always gets my arms more anyway. I am badly in need of stronger grip as I found with my dead lifts. I ain't wearing no gloves! I know what you mean about those bench presses, I've been getting it to the chest all the way and back but yeah they are so difficult. I'm thinking of just leaving the barbell bench for a bit as I've always seem to be stuck in a rut with it. Found the flies to be much more helpful with both incline and lying on a flat bench. Gotta find those moves that make feel the burn, right?!
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Post by LuciaGTAVI on Apr 26, 2016 23:29:29 GMT 10
That's what i like to hear. I'm really proud that you got onto deadlifts. I'm sure those are a motherfucker. Keep it going. Thanks bro! Better safe than sorry! I'll do my best to be safe with those dead lifts. I think the heavier one goes, the riskier it gets. The Single-Arm Dumbbell Row sounds fantastic! I'll have to implement it in my own back workout. Maybe replace it with the Wide Grip Lat Pull Down, that one always gets my arms more anyway. I am badly in need of stronger grip as I found with my dead lifts. I ain't wearing no gloves! I know what you mean about those bench presses, I've been getting it to the chest all the way and back but yeah they are so difficult. I'm thinking of just leaving the barbell bench for a bit as I've always seem to be stuck in a rut with it. Found the flies to be much more helpful with both incline and lying on a flat bench. Gotta find those moves that make feel the burn, right?! Ayy listen up. Don't remove Wide Grip Lat Pulldown Machine from your back workout and 30 degree angle is better than 45 for incline press or flies. It hits more of your upper chest than your front delts.
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Post by Beefy Busch on Apr 27, 2016 0:47:59 GMT 10
Ayy listen up. Don't remove Wide Grip Lat Pulldown Machine from your back workout and 30 degree angle is better than 45 for incline press or flies. It hits more of your upper chest than your front delts. Thanks for the tips, I'll try to see if the adjustable benches do 30 degrees.
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In A Rock & A hard place
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Post by Knucklex on Apr 28, 2016 23:29:35 GMT 10
I feel sorta skinny still. sad news though. i have to use 5 lb weights and ufc fit again because of my gym bill and i can't go in. i have no job and SSI havent answered me yet about my rejection of jobs. so i'm stuck in my bedroom everyday trying to get my Gut to go away.
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Post by LuciaGTAVI on Apr 29, 2016 4:11:49 GMT 10
I feel sorta skinny still. sad news though. i have to use 5 lb weights and ufc fit again because of my gym bill and i can't go in. i have no job and SSI havent answered me yet about my rejection of jobs. so i'm stuck in my bedroom everyday trying to get my Gut to go away. You can work the shit outta those abs. + You can do dips by your bed and lots of pushups.
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Post by Beefy Busch on Apr 29, 2016 23:35:33 GMT 10
There is NO such thing as spot reduction! No amount of abdominal exercises will get rid of any abdomen fat. To lose any excess body fat, you just have to exercise and eat healthier. Make simple changes to your diet, via cutting out junk food, sugar and processed stuff. Also lots of water. You can invest in a few different weight dumbbells (5lbs , 10lbs or 15lbs and work your way up) and do free weight exercises if you have the space. Body weight exercises such as push ups and dips, squats are great options too. Also running itself is great too, practice your speed against a horde of zombies. Do research on body weight exercises and find what is practical given the space of your room. All the best!
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Post by LuciaGTAVI on May 1, 2016 4:53:06 GMT 10
Then there is this guy (me) at the gym..
who enters a staredown contest with the weight. All i'm thinking is "i'll fucking smash you".
Because i do it only for myself. And no one else.
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Post by Beefy Busch on May 1, 2016 7:07:35 GMT 10
Then there is this guy (me) at the gym.. who enters a staredown contest with the weight. All i'm thinking is "i'll fucking smash you". Because i do it only for myself. And no one else. Those weights deserve it, fricken bastards, want to be all stagnant and heavy, well fuck you, I'm gonna throw you around and slam you to the ground all I want! And then they have the last laugh when I'm sore as fuck
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Post by LuciaGTAVI on May 1, 2016 9:47:58 GMT 10
Then there is this guy (me) at the gym.. who enters a staredown contest with the weight. All i'm thinking is "i'll fucking smash you". Because i do it only for myself. And no one else. Those weights deserve it, fricken bastards, want to be all stagnant and heavy, well fuck you, I'm gonna throw you around and slam you to the ground all I want! And then they have the last laugh when I'm sore as fuck Wrong. The last laugh will be yours. Because you know what? After some time they won't be called heavy weights anymore. Ayy
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Post by LuciaGTAVI on May 12, 2016 5:16:43 GMT 10
Beefy Busch I want you to listen to me very carefully. I feel really broken today after i spoke to my 2nd trainer today. I mean really i just fell apart mentally. He told me that he sees me lifting lots of heavy weights, everyday, and thus for my age (20) it is very harmful for my heart. The daily heavy weights will expand my arteries wich will damage me in the future. I may not feel it now but soon or later it will hurt me. Life is long, and pushing heavy weights it's really a hard work for my heart. I can feel it. After the set is over i look in the mirror and i see my head red. So the trainer told me to incorporate cardio with my workouts as much as i can. He said if you have time do it everyday after weight lifting. This really broke me down because my grandfather has died from an heart attack when he was 60, and my mother has the same heart problems (genetic disease) Got me into a really deep thinking because i might have it to, and it doesn't show shit before 40ties. His intentions were pure, so i can workout through all my life, not just now. Now after this i got broken as fuck. Just when i think i know some things about lifting, i DON'T. That's the spirit. When you think you know something you go back to basics and change things. and after this i went and talked to my 1st trainer (the trainer i had since the beginning) wich is more of a good guy and less cocky that the 2nd one. He told me that heavy weights for a long period of time will result on a muscle damage (could be anything even the forearms). He said you don't go full power for a long time and when i told him i had fucked up cardio months ago he was disappointed. (i haven't done regular cardio for like 3 months) I told him max i could do is twice a week on treadmill each ~20 mins and if this helped. He said it will help you gain a little more oxygen capacity on your lungs and also keeping the body fat % from increasing. (I'm currently at 14.7%) In order to burn fat i must step on that treadmill every single day after weight lifting. And he told me if i eat the same i wouldn't loose muscle mass only body fat. And when i told him that i've been doing last sets with 6-8 reps he told me : What the hell are you trying to do here, be a powerlifter or a bodybuilder? And then i told him bigger weight = more strength = more mass. He told me i was right and wrong. He told me that bigger weight will build more strength on me but not mass. Till i catch up to that weight and do it with at least 10 reps, by my OWN, i will reach a blank space of non mass building. I was confused, mentally broken, and looking to him as a weird fuck. But then i asked the most obvious question : "How the hell am i supposed to progress if i don't increase the weight" He responded : "That's easy, use a weight wich you can do max 10 reps or 12 reps. When you have mastered these weights and you can lift them with ease, increase the weight, but make sure you can do at least 9 reps of that new weight. You have to work on that 9-12 busting you ass rep range, and this way you will have better results." "Try a new, bigger weight every month, if you see that you can do 9 reps, congrads you have progressed, if you can't, back to the lower weight. This way you will ensure maximum" So its better to lower that goddamn weight and not get cocky, than to increase it, do 6 reps and try to catch on,on it for way more time. I gotta say that i've got pretty cocky the last month But meh it's all going to be okay now. After all i worked just a little bit more on strength than mass, no harm done. Yet i felt the burn in my body as always wich comforts me, because i've worked out great since i felt the pain afterwards. I feel myself quite bulky and slow, full of power and muscle. I gotta be more agile. Besides i needed a good emotional shake to get my ass on that treadmill, after all, the summer is right up the corner. I gotta cut some shit go at least 10% body fat, but i won't slow my appetite just not 1 bit. The funny thing is that i workout from 5-7:30~8pm now. The hotness has made shit difficult to recover from set to set. Or i don't have enough oxygen to recover as quickly as i did before. So this is what i'll do. Work with lower or same weights but always with the rep range from 10-12. Don't try shit with 6 reps. Do more cardio. Noted. Let this be a very valuable lesson to everybody that lifts. Till the roof comes off, till the lights go out Till my legs give out, can’t shut my mouth. Till the smoke clears out. Am I high? Perhaps I'ma rip this shit till my bones collapse.
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Post by Beefy Busch on May 12, 2016 10:59:22 GMT 10
LuciaGTAVI Sorry to hear the potential damage your body was going under from skipping 3 months of cardio, did you just stop cardio cold turkey? I'll admit I've always considered that you do far more cardio than me, so what changed? From my understanding is that weightlifting exercises affect pressure as I remember long ago as a teen reading that the bench press affects pressure in your eyeball, however I imagine this is all relative to weight one is lifting, age and fitness levels. I did a bit of research form what you said and some sources have said it stiffens the arteries, which makes sense in terms of high blood pressure. On the other hand I have encountered stories where cardio itself has been very hard on individuals where they could trigger a heart attack. This was due to their genetics, Heck some people have died from sitting and playing videogames. Even then there are few articles on the subject from a broad rang of years. So more research is always needed. Everything in moderation is the key. Genetics are big factor for anything and affects everyone differently as well. Some people have more predispositions than others to certain things. This is greatly evident by one's own teeth, some people have better teeth than others despite dental hygiene. My own grandfather (father's side) died at 74 of a heart attack to due a birth defect rather than heart disease. My grandmother and my own dad on the other hand have naturally high cholesterol, so I imagine should I check my own cholesterol levels, no doubt they are over 9000 from all the eggs as well My mother on the other hand is hardly active and has no problem with cholesterol. Genetics are a weird thing and what works from some people might not work for others. I'm fortunate I do a lot of walking with my current schedule when I do hit the gym, but Yeah I'll have see myself throwing more sprints here in there, I can't stand treadmills because I always did my running outside and I like being able to change scenery. Also Hiking is good and I have had sore calves afterwards Much of what your trainers cautioned you on seems like stuff you told me early on as well in this thread. 10-12 reps then increase the weight gradually. I've also done it where I increase or lowered the weight depending how 2 sets of 12 reps. Although there is nothing wrong with doing an odd set at 6 reps, especially if you end up doing a set to failure after having already lowered the weight, which has happened to me so then I knew to call it quits for that day. Some say 9-12 is the happy medium between strength and mass, as high reps is for strength (15-20) and lower reps are for mass (4-6), so 9-12 is the golden range. Also 14% body fat is healthy, sure you could cut down to 10% but don't rush it and don't just go hardcore on the cardio, one extreme to the next doesn't do it. Diet is everything too, but you don't need me to lecture you from what you've said your trainers have told you. Being a low body fat can be dangerous as well and it can lead to internal bleeding because you don't have enough fat to cushion a fall or injury. My biology teacher said that if you don't have enough fat you could fall over and potentially die, so common sense is the way to go. Keep it up and take every set back as a lesson, that's all you can do. I'm still learning as are we all. I recently bought protein powder and a membership to cheapen the price of it at GNC (it came to a total 63$) and the lady tried to upsale me some vitamins and I told her I'd do some research and see what I needed, in other words a polite "no thanks" to which she replied that the body needs them. Well duh?!, but not always in a refined form! If one eats a balanced diet they are getting their nutrients from food like the body should naturally! I only have had a protein shake on evening of the day when I workout which is in the mornings, on the days I don't, I don't need the extra protein. Also I've been laying off the eggs and sticking to porridge with hemp hearts and fruit, as my go to breakfast meal. However the hemp hearts leave me with nasty rank gas, and having to poop more regular than I've been accustomed too. But still feels cleaner eating the breakfast of Vikings than slugging fried eggs every other morning.
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Post by LuciaGTAVI on May 12, 2016 22:13:25 GMT 10
Beefy BuschYeah as a matter of fact i stopped cardio cold turkey. 20 min running once a week is no cardio at all. I walk up to 4-5 km daily but that is no cardio. I stopped because the gym is taking me a long time, especially now that i have implemented abs every day. It takes around 10-15 mins to warm up, 1 hour and 10 mins a big muscle (especially chest), 30 - 45 mins Tricpes or biceps, another 10 - 15 mins abs + rest time in between sets. Feels like i'm slipping something here. Oh yeah i used to do 3 sets of 12 reps on each muscle, now i've increased to 4 sets of 12 reps. I don't really believe in catabolism a.k.a over training. Since i've build quite the muscle so far by workout out 6 days per week and i can recover for my next session, it's ok for me. Never had some extensive period of pain (more than 2-3 days per muscle group). No i won't go extreme on cardio right away, that's stupid and harmful the same way. I'll try at least 3 times per week. I really have noticed that skipping cardio will make it harder to recover from each set. Especially when you increase the weights. My primary goal is building muscle not cutting. Don't get me wrong, i've done shit loads of cardio before, it's not that i hate it, but i didn't have time for it. And yeah the 2nd trainer gave that advice as a tip to me, not as if there was any harm done to my heart or body. I did some cardio yesterday after leg day, now the next session is on saturday. Absolutely genetics play a good role in the bodybuilding and for being natural all this time i've noticed that i'm QUITE GOOD. ~15% body fat with no cardio it's not so bad after all, just a little more bulky. But yeah as i said in the previous reply, i'll do more cardio wich will increase the oxygen in my lungs and thus decrease recovery time. I'll also try to focus even more so i can make my workout as much intensive as i can. I'm also trying to implement a workout finisher, for chest example when you finish all ex. you do 1 set of pushups to failure, on biceps 1 set of pullups to failure, on triceps 1 set of dips to failure. Another thing. I really want to try that whey powder. If i buy it i'll take it twice a day, once as soon as i wake up and the other after i finish my workout. Thanks for the tips and support, keep crushing those weights. Remember you bend the iron, the iron doesn't bend you.
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Post by Beefy Busch on May 12, 2016 23:50:17 GMT 10
You don't need to do abs everyday, swap it out every second day with cardio or every 2 days then. Cardio will shed the fat, core exercises won't.
Over-training is a a real thing, just as much as under-training with cardio. Why would there be potential damage with the arteries then? Going to the extreme is over-training which can include a variable things such as intensity with weight and frequency. How many people go to the gym and only do chest or arms everyday? Now a big indicator of that, is assessing the progress and relative soreness after. If over-training didn't exist then neither would injuries related to training. Whilst yes there are people who use over-training as an excuse not to push themselves, it is in fact a reality that can lead to injury overtime.
From what you said, your doing 2 hour workouts 6 days a week, so for many people that would be overly taxing on the body. Some say one can get good results from a 40-60 minute workout and anything after that is simply jeopardizing gains. That is not to say there are benefits in 2 hour workouts, but eventually one will hit a plateau down the road, as with anything in terms of weight or rep ranges or duration of workouts, etc. The saying goes sometimes less is more in the longhaul. If you're having progress with 2 hours good, but don't get cocky believing over-training doesn't apply to you. Your trainer cautioned you on the effects of under-training cardio no?
Also as far as protein goes what is the point in rushing to 2 scoops on the first go? Do 1 scoop a day to get your body used to it THEN work your way up to 2 scoops in time if need be. You should be getting your extra protein from your diet anyway! It can be used as a pre-workout or post workout. And keep in mind there is a 48 hour metabolic window so there is no rushing to guzzle a shake afterwards. Also it's not the most appetizing thing in the world.
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Post by LuciaGTAVI on May 13, 2016 5:20:16 GMT 10
45-60 mins workout you say, that's just 1 big muscle to train. Those people must have a different program then me, perhaps 1 muscle group per day? Yeah i'll take that advice on, i'll swap cardio with abs. After all it's useless to train them every day. Here is what i did today : Chest - 60 mins Triceps - 30 mins Total training : 1h 30mins. I got really focused and i was able to cut down the time. By the way i did squeeze really good every rep on that chest and triceps. It gave me a better pump. I was able to do the usual weights on chest with struggle at the 10 rep. On triceps i had to lower the weight to get the squeeze out of them. That squeeze was something that i had forgotten about. Now that will make things interesting from now on. Also what i saw today on the mirror, dumbbells really give a better pump than barbells. I'm going to ditch the barbell for a month and see how it goes. I know i know i should use both, and i have so far, but that's the life of a bodybuilder, experimenting, no? I'll see how it goes and i'll let you know. Edit : 48 hour metabolic window? What's that? I've heard the 30 min anabolic window is critical. BTW you advice to take it pre workout rather than taking it as soon as you wake up? Two scoops is just an assumption because i weight quite a lot. Well i'll take your advice on this too, better safe than sorry. I've gotten good results from the training that i do so far, wich means i haven't hit a plateau and yet when i look at the workout it seems quite heavy and perhaps an overload. Just think about it 1 big muscle + 1 small muscle + squeeze some cardio. Edit 2 : Changed the workout today. Here is the new thing called PHAT by Layne Norton. Well it's new to me. www.muscleclass.com/layne-norton-phat-workout/Day 4,5,6 and then repeat. 4 times/week cardio (after weight lifting). No cardio on leg days.
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