Another Fitness Thread D:

[Uriel]

I'm making a move down to a populated area, which means I'll have full access to a gym, pool, track, etc. So I decided to make a goal.
I currently weigh 165 pounds and I want to gain enough muscle for a final weight of 200 pounds. Theres no time limit but I would like to gain it as fast as possible, I realize this is going to take months, but I need advice in what I need to do.
I'm about 6'1 with a pretty athletic build, except certain parts of my body really lack muscle, mostly my legs. I just started using Creatine again and am pretty familiar with most work outs. I guess most of my questions revolve around a workout schedule and diet.

What Doo I Doo?

 

[CrazyHarij]

low rep with high weight, use free weights, sleep alot (9-10 hours per night is optimal) and eat regularly with alot of protein and wholegrain. if you have the time, eat every 4 hours. distribute different musclegroups over different days and you won't need as many rest days. for instance, day 1 do triceps, shoulders and neck, day 2 do back, lats and biceps, day 3, do legs and abs

 

[CyberPitz]

*awaits the wonderous return of Short Recoil.*

 

[Terminator]

165lbs? at 6' 1 you need to get eating!

LIFT HEAVY, EAT SHITLOADS and SLEEP.

Workout every other day through a 3 day pattern
(Chest and triceps) (Back and biceps) (Legs and shoulders)
so every 6 days you'll start the cycle over again.
A typical chest and tricep woukout for example would be
Bench press 3x6
Dumbell chest press 3x6
Pec flys 3x6
Weighted dips 3x6
Mabye add some cable tricep stuff /extensions

I strongly recomend doing a few heavy compound lifts and no isolation, you'll get much bigger and better balanced, idiots who spend hours doing individual muscles get nowhere.

Diet, eat every 2-3 hours, protein with every meal, more carbs in the morning, less carbs in the evening, plenty of decent fruit and veg.

 

[Greatgat]

Voila!

 

[Gorgon]

nice one,

I usually train 5 days a week,

four days normal work out:
2=days chest and arms.
2=days shoulder, back and legs +(Abs).

the 5th day I do a specific work out for my arms (optional workout) + 15 mins running.

 

[Uriel]

Guess I just got one more question, what's a good shoulder workout?
I've been doing the one where i place a barbell in each hand, lift both arms from my side to a right degree angle infront of me. I never feel a good burn in my shoulders, what are some other techniques?

 

[AJ Rimmer]

Fitness? No thanks, I'm good.

 

[Terminator]

Guess I just got one more question, what's a good shoulder workout?
I've been doing the one where i place a barbell in each hand, lift both arms from my side to a right degree angle infront of me. I never feel a good burn in my shoulders, what are some other techniques?

Arnold shoulder press i find do my shoulders (if i have heavy enough weight)
http://www.bodybuilding.com/fun/2003/dbarnoldpress.wvx

You can do lateral raises and stuff but i find you can't push the muscle to the limit with these as the joints give in first.
Bench press also builds shoulders fairly well, some guys find they mainly work shoulders whilst trying to do chest (depends on both technique and genetics)

 

[Shift]

All i need for my workout is to turnbells, or whatever you call them lol, with different weights i can put on them. Just do three types of exercises with them, followed by crunchies (better than sit-ups, trust me), press-ups then i would either you the exercise bike in the other room, or just pratice different aspects of my karate for about 30 mins, can usually get a really good stamina and general fitness work out from that. Do that three times a week and keeps my body very well toned.

Plus two karate lessons a week and a play a lot of football with my mates too, not to mention the SHIT load of walking I day when college is on lol

 

[AKIRA]

I'm making a move down to a populated area, which means I'll have full access to a gym, pool, track, etc. So I decided to make a goal.
I currently weigh 165 pounds and I want to gain enough muscle for a final weight of 200 pounds. Theres no time limit but I would like to gain it as fast as possible, I realize this is going to take months, but I need advice in what I need to do.
I'm about 6'1 with a pretty athletic build, except certain parts of my body really lack muscle, mostly my legs. I just started using Creatine again and am pretty familiar with most work outs. I guess most of my questions revolve around a workout schedule and diet.

What Doo I Doo?

dude, don't take creatine...yea it helps make your muscles look good n big but man once you stop using it your muscle size/stregnth goes way down..stick to protein powder or something.

 

[happyhappy]

Creatine is fine to take, the mass you lose is because of water retention and its not not as significant as you think. And you really dont lose that much strength tbh just some endurance.

 

[Core407]

Creatine is fine to take, the mass you lose is because of water retention and its not not as significant as you think. And you really dont lose that much strength tbh just some endurance.

I thought creatine just added water to your muscles, which is why they look bigger.

 

[AKIRA]

take protein powder, something that'll actually help build muscle not retain water in them.

 

[ktimekiller]

165lbs? at 6' 1 you need to get eating!

LIFT HEAVY, EAT SHITLOADS and SLEEP.

Workout every other day through a 3 day pattern
(Chest and triceps) (Back and biceps) (Legs and shoulders)
so every 6 days you'll start the cycle over again.
A typical chest and tricep woukout for example would be
Bench press 3x6
Dumbell chest press 3x6
Pec flys 3x6
Weighted dips 3x6
Mabye add some cable tricep stuff /extensions

I strongly recomend doing a few heavy compound lifts and no isolation, you'll get much bigger and better balanced, idiots who spend hours doing individual muscles get nowhere.

Diet, eat every 2-3 hours, protein with every meal, more carbs in the morning, less carbs in the evening, plenty of decent fruit and veg.

recoil, what do you mean individual muscles and no isolation?

 

[CrazyHarij]

recoil, what do you mean individual muscles and no isolation?

isolating muscle groups, only working small groups/individual muscles. free weights increase overall stability etc and is much much more benificial

I thought creatine just added water to your muscles, which is why they look bigger.

no they increase short term stamina, for the strain you put yourself through when lifting weights

 

[Terminator]

dude, don't take creatine...yea it helps make your muscles look good n big but man once you stop using it your muscle size/stregnth goes way down..stick to protein powder or something.

That is part of it but not the main idea, it swells your cells with glycogen and water allowing them to work harder (as well as look fuller for the time you're on it)
You take a cycle of it and when you come off (as long as you've done it all right) you'll have more muscle there.

I know some people who take it constantly.

 

[ktimekiller]

isolating muscle groups, only working small groups/individual muscles. free weights increase overall stability etc and is much much more benificial



no they increase short term stamina, for the strain you put yourself through when lifting weights

free weight? can i get a example?

 

[co05]

Terminator: What do you think about taking in some caffeine before a workout? This dude at GNC told me it'll intially boost metabolism but then it'll break down the muscle.

 

[Terminator]

Terminator: What do you think about taking in some caffeine before a workout? This dude at GNC told me it'll intially boost metabolism but then it'll break down the muscle.

He is mainly correct, it depends on how long you are gonna workout for......caffeine stimulates the adrenals and after a while the cortisol will break down muscle in the "stress situation"
You'll only really need to use it before a workout if you feel you need to, where it would make you train harder.
I recomend caffeine in the morning if you are cutting but not so if you're bulking.

I take coffee on an empty stomach before my 45mins run as soon as i wake up and stumble out the house, using my special techniques for cutting and bulking at the same time (changing body composition) using my own metabolic rate and fuel type to the advantage.

 

[MiccyNarc]

He is mainly correct, it depends on how long you are gonna workout for......caffeine stimulates the adrenals and after a while the cortisol will break down muscle in the "stress situation"
You'll only really need to use it before a workout if you feel you need to, where it would make you train harder.
I recomend caffeine in the morning if you are cutting but not so if you're bulking.

I take coffee on an empty stomach before my 45mins run as soon as i wake up and stumble out the house, using my special techniques for cutting and bulking at the same time (changing body composition) using my own metabolic rate and fuel type to the advantage.

Am I hindering my progress by drinking alot of caffeine laden drinks?

 

[Terminator]

Am I hindering my progress by drinking alot of caffeine laden drinks?

Well, that depends on what your goals are.

If you're trying to get very thin and skinny then no, if you're trying to pack on a load of muscle, yes.

 

[MiccyNarc]

Well, that depends on what your goals are.

If you're trying to get very thin and skinny then no, if you're trying to pack on a load of muscle, yes.

Oh shi-- So that's what my problem has been

 

[co05]

What if I'm concerned on cutting a bit of body fat and improving definition?

 

[sinkoman]

Really, 40 pounds of muscle? You better have allot of time...

What if I'm concerned on cutting a bit of body fat and improving definition?

Body Fat Mass is mostly down to your diet. Exercise will mostly cut out calories in general, not JUST fat.

But then again, most of your energy/calorie content is fat

 

[Kula Meenur]

Muscle definition comes with time.

Bear in mind that working out burns off fat, which then needs to be supplemented with muscle for proper muscular tone and definition.
This is acheived by eating well and sleeping properly. This ensures that u r letting ur body regenerate it's energy stores.

:cheese:

 

[co05]

Muscle definition comes with time.

Bear in mind that working out burns off fat, which then needs to be supplemented with muscle for proper muscular tone and definition.
This is acheived by eating well and sleeping properly. This ensures that u r letting ur body regenerate it's energy stores.

:cheese:

Mehehhe, I suppose my asian blood will help too.

 

[Uriel]

Race: Asian
+10 Video Games
+10 School Grades
-10 Muscle Bulk

 

[Dan]

I loath the narcissistic gym buffs that turn sideways to fit through doorways and can't hold their arms at their sides. But I've started lifting weights so I guess I'm joining the ranks. I feel like a tool though because I know I'm only doing it to be able to look at myself in the mirror. I don't care about being healthy. I already am healthy, just not bulky.

 

[sinkoman]

I loath the narcissistic gym buffs that turn sideways to fit through doorways and can't hold their arms at their sides. But I've started lifting weights so I guess I'm joining the ranks. I feel like a tool though because I know I'm only doing it to be able to look at myself in the mirror. I don't care about being healthy. I already am healthy, just not bulky.

Do it to be strong, not to look good

Figure, you could be the least defined guy in the world, but when you get into a fight with some guy who's "cut", you'll most likely kick his ass.

Well, in the real world I suppose nobody just "fights" like that, but you get the idea

 

[co05]

Race: Asian
+10 Video Games
+10 School Grades
-10 Muscle Bulk

Well I don't care to build bulk, just definition. And about the stereotype, I do get grades, but I'm not at all studious. I also happen to suck horribly at most video games.