Jump to content
SAU Community

Recommended Posts

Yeah that link is good but i dont know what to buy or what i would need???

Yeah may try the weight but i think first i am gonna do my reps way closer to together as opposed to over and hr, now gonna get em done within 10 minutes well hopefully....

Supp's aren't going to do a lot dude.

You need to increase the weight.

As someone said, fill a backpack up. Try using big hardcover books or something.

Or simply have someone apply some resistance to your back with their leg or something, they will have to be able to do it uniformly though or it is kinda pointless.

If they can then you will certainly not be able to do the same amount now. 5 sets of 25 reps is pretty high, to build strength you want to be

1x warmup (no weight)

2-3x weight upto about 10-12 reps

You will soon see a marked difference once you apply this method.

Ahh so you reckon the key thing here is running?? i can do that!! i thought it was spaced out enough to let the muscles recover hence differant excerises on differant days...

After reading that i think my problem sounds like its down to space between reps ie 10 or 20 minutes (when maybe a few minutes instead is correct) before the next rep plus my diet isnt the best tbh...

I shall try the one you have suggested for a few weeks with reps within 1 or 2 minutes then, and see how i go, is it wise to have the weekend too recover do you think??

And by increasing to this newer routine would i benefit from any kind of protein shakes etc or would they be a waste, i dont want to get into doing weights just body resistance for now and running more...

And thanks again :geek:

Yes, cardiovascular exercise such as running is indeed the key to fitness. Going to the gym and moving copious amounts of weight is strength, but not fitness. The reason your workout wasn't spaced properly: you had two days in a row of situps and two days in a row of leg exercise, leaving no recovery for the previous day but also too much space until you next exercise those muscles. Also, you were only running once a week which will do SFA. Consider that we walk almost everywhere during the course of normal life anyway and getting both legs up in the air for 15-20 minutes out of a 10,080 minute week is nothing, particularly if that time isn't spent pushing yourself (not saying you aren't, just that if you aren't you should be). Best investment you can make for your fitness is a good pair of supportive shoes and a stopwatch. Run the same route each time and attempt to beat your previous times...this is called biometric feedback and it's very important for motivation / setting goals - it tells you that what you are doing is working and that you are closer to achieving these goals. Without timing your runs you will not much fitter than the week you first ran it because you won't know where to push yourself harder :P

You say you leave 10-20 minutes between reps...it sounds to me like you're getting your terminology mixed up. A rep refers to one singular movement of a particular exercise (e.g. up and down motion of a pushup), where as a set refers to a group of these reps performed together (e.g. 1 set of 25 pushups). Now if you're leaving 10-20 minutes between sets then we've found something of a problem. Cut it down to 2 minutes at the most (some people like to do 45 second breaks, but given you're doing alot of reps you can afford the length). Listening to music is a good judge of this (one set a song or two sets a song etc.). Weekend recovery is good...although I have spaced out your exercises so that your muscles will recover the very next day. So should you be feeling energetic on the weekend then just continue the pattern of exercise, but it's not a necessity. Give this stuff atleast 1-2 months before you judge it for improvement...will be interested to hear how you go.

Going to the new routine you could benefit from some sort of protein shake for muscle recovery, but make sure it is a recovery drink and not a muscle mass increaser. Be careful asking for advice at the supplement stores too because the salesmen at these stores are trained to sell you 8 different vitamins/supplements at once and a good deal (read: most) of them do less for your body than carrying the shit home. Shutting down the blokes at GNC is a hobby of mine. Make your intentions very clear; that you only want to get fit and stay fit and you're simply looking for a SINGLE drink for muscle recovery.

What sort of supplements will I need if I'm going to do some cardio but wanting to put on weight? I'm unfit lol :geek: The way I was going about weight gain before is too slow and I want to help speed things up. Can I even put on weight by doing cardio?

Dani Boi - google "Tabata Thrusters"

Do them for fitness. bonus is that, unlike jogging on a moving belt or cycling on the spot in an air conditioned room while watching 4 tv's is that these will make you stronger as well.

AND

they only take 4 minutes including rest time.

the rest of you - supplements are by definition, "SUPPLEMENTS".

They are to "supplement" your diet.

you want to get big?

EAT!!!

you think you are eating heaps but you are not gaining weight?

add 50% more to each meal.

or, google "GOMAD" and do that.

just reading through this, some people really shouldn't be giving out advice - I won't name names.. people who know what they are talking about will be able to see who the clowns are.

some of the shit on here is like people recommending peter brock energy polarizer for those asking for performance.

seriously, stop sprouting your own version of what you read on some internet page.

Dani Boi - google "Tabata Thrusters"

Do them for fitness. bonus is that, unlike jogging on a moving belt or cycling on the spot in an air conditioned room while watching 4 tv's is that these will make you stronger as well.

AND

they only take 4 minutes including rest time.

the rest of you - supplements are by definition, "SUPPLEMENTS".

They are to "supplement" your diet.

you want to get big?

EAT!!!

you think you are eating heaps but you are not gaining weight?

add 50% more to each meal.

or, google "GOMAD" and do that.

just reading through this, some people really shouldn't be giving out advice - I won't name names.. people who know what they are talking about will be able to see who the clowns are.

some of the shit on here is like people recommending peter brock energy polarizer for those asking for performance.

seriously, stop sprouting your own version of what you read on some internet page.

+1 to that...This is exactly the reason why I prefer to never discuss poundages lifted with people...Its a bit like listening to Fishing stories of the one that got away

Yes, cardiovascular exercise such as running is indeed the key to fitness. Going to the gym and moving copious amounts of weight is strength, but not fitness. The reason your workout wasn't spaced properly: you had two days in a row of situps and two days in a row of leg exercise, leaving no recovery for the previous day but also too much space until you next exercise those muscles. Also, you were only running once a week which will do SFA. Consider that we walk almost everywhere during the course of normal life anyway and getting both legs up in the air for 15-20 minutes out of a 10,080 minute week is nothing, particularly if that time isn't spent pushing yourself (not saying you aren't, just that if you aren't you should be). Best investment you can make for your fitness is a good pair of supportive shoes and a stopwatch. Run the same route each time and attempt to beat your previous times...this is called biometric feedback and it's very important for motivation / setting goals - it tells you that what you are doing is working and that you are closer to achieving these goals. Without timing your runs you will not much fitter than the week you first ran it because you won't know where to push yourself harder :geek:

You say you leave 10-20 minutes between reps...it sounds to me like you're getting your terminology mixed up. A rep refers to one singular movement of a particular exercise (e.g. up and down motion of a pushup), where as a set refers to a group of these reps performed together (e.g. 1 set of 25 pushups). Now if you're leaving 10-20 minutes between sets then we've found something of a problem. Cut it down to 2 minutes at the most (some people like to do 45 second breaks, but given you're doing alot of reps you can afford the length). Listening to music is a good judge of this (one set a song or two sets a song etc.). Weekend recovery is good...although I have spaced out your exercises so that your muscles will recover the very next day. So should you be feeling energetic on the weekend then just continue the pattern of exercise, but it's not a necessity. Give this stuff atleast 1-2 months before you judge it for improvement...will be interested to hear how you go.

Going to the new routine you could benefit from some sort of protein shake for muscle recovery, but make sure it is a recovery drink and not a muscle mass increaser. Be careful asking for advice at the supplement stores too because the salesmen at these stores are trained to sell you 8 different vitamins/supplements at once and a good deal (read: most) of them do less for your body than carrying the shit home. Shutting down the blokes at GNC is a hobby of mine. Make your intentions very clear; that you only want to get fit and stay fit and you're simply looking for a SINGLE drink for muscle recovery.

Sorry yeah i meant sets, but yeah will now go at it with 2 minutes rest between sets, i have drawn up a new chart for myself basically the exact same as you wrote ie mon run,calfs and squats, tues push ups and sit ups etc, i shall go to the shops monday as well to buy a recovery shake for after each session i have done my excercises... i shall keep ya informed on my improvement and thanks again Gerry.

if people want to compare apples with apples, you have to do the same things.

a 200kg squat on a squat machine/smith machine/hack squat machine is not a 200kg BB squat to below parallel.

a 100kg shoulder press machine/hammer press machine/seated DB press is not the same as a 100kg standing BB military press.

dead lift using straps or gloves or belts or suits is not a raw deadlift using nothing but chalk and guts.

I don't think I read the words "clean or jerk or snatch" in the 30 pages at all so no use discussing those.

LMAO at the pics of the roid guys with no legs.

and LMAO at discussing the poundage used on preacher curls.

Here's an idea for this thread.

get a video of yourself doing your 1 rep maxes for the following and post them here via pootube

BB Squat

BB Deadlift

BB Flat Bench

BB Power Clean

BB over head press (military or push press or jerk.. your choice)

ALL the above to be RAW.. no gloves, no straps, no belts, no excuses.

having said that, enjoy this vid and I'd like to see if 1 person here can do what this chick can do.. I can't!

Edited by GTST

no cop!

they are both sugar.

If you want to watch your weight and want to eat apples, eat them in the morning.

same goes for most/all fruit.

an apple or glass of orange juice is still better for you then a glass of coke but if weight loss is your aim, then every bit of sugar you can cut down easily should be done.

Edited by GTST
Who the hell wants to post 1 rep max? That's such a wank and serves no purpose

+1 to that. It is a wank.We aint powerlifters here, Stuffed if I am going to risk giving myself a major injury on camera

Edited by GTR-32U
true

god forbid you might train to get stronger and be able to show it.

keep doing those tricep DB kickbacks

Yep do them and super set as many of the same muscle group excersises into the same day. So you get the 'buuuuuurrrrrrn!'

So do the kick backs + 3 kinds of tricep push downs + narrow bench press + skull crushers with a barbell + standing triceps press + bar push offs + tricep focused push ups + dips. All with 4 sets of 10 and or pyramid them all :)

Well since 1 reps are out (for safety) what about 3-5 reps?

If you can't do tricep kick backs to good form for 5 reps with at least a 30kg dumbell, you have weak girly arms (quoted from the Chuck Norris training manual)

chucknorris.jpg

Edited by rev210

GTST: What if some people dont care about 1 rep max's.. or dont care about having legs to match their upper body..

everyone has their own goal and their own style..

You cant say these guys are pussies because you dont do military press or deadlift or clean and jerk. I dont do any of them, and really dont have much of an interest of doing them and i rarely do military press but my shoulders have come up fine doing hammerstrength presses and db shoulder presses superset with side lateral raises.

people who don't want to train in a manner like you mention end up with injuries as they get older.

no balance will do that.

if you don't do 1 rep maxes, how do you judge your progress?

if you don't challenge yourself, you'll be stuck where you are.

if you want to be a mirror athlete then go right ahead.

but if there are people here trying to get strong for anything life might throw at them other than a curling movement, they should do the movements I mentioned above.

take you for example.

you don't do military presses.

I assume you do DB lat raise to the side, then to the front, then to the back, then DB presses sitting down on a bench which has a back, then on to the cables to do some laterals, then probably finish of with some upright rows..

FEEL DA BURN...

as you said, your shoulders have come up fine.

so looking at them, people would assume you would be able to pick something up and press it overhead.

only to find out that those delts are only good to look at and for doing the movements I assume you do.

and that's fine.

if that floats your boat and that is all that matters, then great.

I'd rather be balanced and strong.

having said that, I was stupid like you are for years. But I figure if I can prevent others from wasting years I would.

EDIT - how far is Frankston from where you live in Melbourne?

Edited by GTST

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • Update 3: Hi all It's been a while. Quite a lot of things happened in the meantime, among other things the car is (almost) back together and ready to be started again. Things that I fixed or changed: Full turbo removal, fitting back the OEM turbo oil hardlines. Had to do quite a bit of research and parts shopping to get every last piece that I need and make it work with the GT2860 turbos, but it does work and is not hard to do. Proves that the previous owner(s) just did not want to. While I was there I set the preload for the wastegates to 0,9bar to hopefully make it easier for the tuner to hit the 370hp I need for the legal inspections that will follow later on. Boost can always go up if necessary. Fitted a AN10 line from the catch can to the intake hose to make the catchcan and hopefully the cam covers a slight vacuum to have less restrictive oil returns from the head and not have mud build up as harshly in the lines and catch can. Removed the entire front interior just shy of the dashboard itself to clean up some of the absolutely horrendous wiring, (hopefully) fix the bumpy tacho and put in LED bulbs while I was there. Also put in bulbs where there was none before, like the airbag one. I also used that chance to remove the LED rpm gauge on the steering column, which was also wired in absolute horror show fashion. Moved the 4in1 Prosport gauge from sitting in front of the OEM oil pressure gauge to the center console vents, I used a 3D printed vent piece to hold that gauge there. The HKB steering wheel boss was likely on incorrectly as I sometimes noticed the indicator reset being uneven for left vs. right. In the meantime also installed an airbag delete resistor, as one should. Installed Cube Speed premium short shifter. Feels pretty nice, hope it'll work great too when I actually get to drive. Also put on a fancy Dragon Ball shift knob, cause why not. My buddy was kind enough to weld the rust hole in the back, it was basically rusted through in the lowermost corner of the passenger side trunk area where the wheel arch, trunk panel and rear quarter all meet. Obviously there is still a lot of crustiness in various areas but as long as it's not rusted out I'll just treat and isolate the corrosion and pretend it's not there. Also had to put down a new ground wire for the rear subframe as the original one was BARELY there. Probably a bit controversial depending on who you ask about this... but I ended up just covering the crack in the side of the engine block, the one above the oil feed, with JB Weld. I used a generous amount and roughed up the whole area with a Dremel before, so I hope this will hold the coolant where it should be for the foreseeable future. Did a cam cover gasket job as the half moons were a bit leaky, and there too one could see the people who worked on this car before me were absolute tools. The same half moons were probably used like 3 times without even cleaning the old RTV off. Dremeled out the inside of the flange where the turbine housing mates onto the exhaust manifolds so the diameter matches, as the OEM exhaust manifolds are even narrower than the turbine housings as we all know. Even if this doesn't do much, I had them out anyways, so can't harm. Ideally one would port-match both the turbo and the manifold to the gasket size but I really didn't feel up to disassembling the turbine housings. Wrapped turbo outlet dumps in heat wrap band. Will do the frontpipe again as well as now the oil leak which promted me to tear apart half the engine in the first place is hopefully fixed. Fitted an ATI super damper to get rid of the worn old harmonic balancer. Surely one of the easiest and most worth to do mods. But torquing that ARP bolt to spec was a bitch without being able to lock the flywheel. Did some minor adjustments in the ECU tables to change some things I didn't like, like the launch control that was ALWAYS active. Treated rusty spots and surface corrosion on places I could get to and on many spots under the car, not pretty or ideal but good enough for now. Removed the N1 rear spats and the carbon surrounding for the tailpipe to put them back on with new adhesive as the old one was lifting in many spots, not pretty. Took out the passenger rear lamp housing... what do you know. Amateur work screwed me again here as they were glued in hard and removing it took a lot of force, so I broke one of the housing bolts off. And when removing the adhesive from the chassis the paint came right off too. Thankfully all the damaged area won't be visible later, but whoever did the very limited bodywork on this car needs to have their limbs chopped off piece by piece.   Quite a list if I do say so myself, but a lot of time was spent just discovering new shit that is wrong with the car and finding a solution or parts to fix it. My last problem that I now have the headache of dealing with is that the exhaust studs on the turbo outlets are M10x1.25 threaded, but the previous owner already put on regular M10 nuts so the threads are... weird. I only found this out the hard way. So now I will just try if I can in any way fit the front pipe regardless, if not I'll have to redo the studs with the turbos installed. Lesson learned for the future: Redo ALL studs you put your hands on, especially if they are old and the previous owners were inept maniacs. Thanks for reading if you did, will update when the engine runs again. Hope nothing breaks or leaks and I can do a test drive.
    • No those pads are DBA too  but they have colors too. I look at the and imo the green "street" are the best.
    • I’m not sure what happened I told them about sonic tunes free OTS tune and the next the I know .. I was booted..   To funny 
    • Yea - I mean I've seen my fuel pump which is decades old and uh, while I'm not saying this with real knowledge... but I sure get the ick at using anything in the fuel system that produced the state of that pump. Many years ago I went through multiple pumps (and strainers) before I dropped the tank to clean it out with extreme violence. I'm talking the car would do maybe 50km before coming to a halt, which resulted in me cleaning out the filter with some brake cleaner and going on my way. None of my stuff ever looked like what came out of your fuel tank. I don't think I'd be happy with it unless every single component was replaced (or at least checked/cleaned/confirmed to be clean here).
×
×
  • Create New...