Gym And Supplement Discussion

[Birds]

biggest thing is it's crazy how far I've had to drop the weight from maximum lift to finish enough sets haha.

Yer...ya muscles are properly breaking down over time. You'll end up with some nice stamina built off doing that many sets. When you feel you're ready to step up the weight, do it to your last heavy set...and don't stress about getting to the magic 10 reps. If you only manage 8 or 9, just leave it until next time. When you eventualy do get to 10 on the last set, do that same weight increase for your penultimate set...and so on, until you've shifted all your sets up in weight. It's all about telling your body what it's going to be doing, rather than letting it tell you what it can do

[NickR33]

whoa... caught some of the European weightlifting champs last night, was the girls who are under 53kgs

fark me, they were lifting well over 100kgs in the clean and jerk... one girl attempted 126kgs... I was squatting not much more weight than that the other night and it was pretty farkin hard... they are tiny little women grabbing that shit off the floor and throwing it above their head!... I now feel like a giant pussy

then this chick walked on the stage... I loves her...

[BoyWhoCriedWolf]

What reps are you lads doing for your sets?

I do 15, 12, 10, 10.

[NickR33]

12, 10, 8, 6

for really heavy stuff I can even go as low as 4... for example I was doing 140kg deadlifts last night but could only get 4... I'll keep doing them at that weight until I can get 6 ones with good form then I'll step up in weight

[Birds]

10 10 10 10 10 10

[BoyWhoCriedWolf]

thats fkn funneh

[Trozzle]

my reps will be 12/10/8 ideally, though things like dumbell press I'll be aiming for 11/9/9

[Nanogrip]

I go for 8 reps with 5 sets. Heavy stuff are 5 reps and 5 sets. I used to do 10 reps with 3 sets but I respond better to 8*5 and 5*5.

[NickR33]

Birds that belongs in lulz thread... gold

[adznight]

Nice one Adzmax, great job and looking good! lol '@ risk of looking like la bomba' ha ha

Can I ask a question. I have been reading the links cs sutdent posted up about needing to do 3 weights session and 2 hard cardio session per week to lose weight (1/2kg a week). If I was to do kickboxing, would that be both ducks, one shot? (whatever the saying is). Because it builds muscle, but is cardio too? I don't want to join up a gym just to lift weights, but do see the logic in what the newsletter says.

Yeah I also do 3 serious 30 min weight session and 2 nights of cardio. I hate cardio though and wont go on treadmills etc so I practice my skating for hockey. At the end of the day if you're wanting to loose weight you don't want to be sprinting. You're heart rate (depending on age/weight etc) should be around 130-150 bpm max for fat burning. You want an anaerobic work out, not an aerobic.

I was doing Freestyle martial arts for 7 years and from experience it's a cardio work out with some strength training, but it's not at all good for muscle growth.

Bottom line - there is NO substitute for hard work lifting weights backed by the right sups and food to gain lean mass. You need to look at the science of building muscle, it's fatigue, damage and repair at a cellular level. I'd recommend some serious reading, the more you know about the body, the better equipped you are

[some_cs_student]

Yeah I also do 3 serious 30 min weight session and 2 nights of cardio. I hate cardio though and wont go on treadmills etc so I practice my skating for hockey. At the end of the day if you're wanting to loose weight you don't want to be sprinting. You're heart rate (depending on age/weight etc) should be around 130-150 bpm max for fat burning. You want an anaerobic work out, not an aerobic.

<cut>

I have to disagree there, HIIT and sprinting burn less short term but more over the 24hour period. Steady state on a treadmill produces little in overall increase in metabolic rate over a 24hour period. However 130-150bpm isn't what the average person does on the treadmill

Agreed on anaerobic. HIIT is by nature anaerobic. Otherwise you're just doing interval training

That said, any cardio is better than no cardio.

Bottom line - there is NO substitute for hard work lifting weights backed by the right sups and food to gain lean mass. You need to look at the science of building muscle, it's fatigue, damage and repair at a cellular level. I'd recommend some serious reading, the more you know about the body, the better equipped you are

+1

But supplementation wise, you should need very little if your eating properly. Don't fall for the GNC trick, I did, where you walk out with $100+ worth of supplements for your pre/post/during workout.

[some_cs_student]

What reps are you lads doing for your sets?

<cut>

Varied, one I fall back to is 5*5. But most sessions are different rep numbers, different weights.

It's rare I go beyond 5, unless its a 20rep squat set.

I've seen some guys doing 50 reps @ 60kg on the squat, I hate high reps though.

AFAIK, there is no magic number for reps, lower numbers are generally used for strength training though.

[SKEET]

Now starting with the 2nd week of working out, my body is responding well and not sore as much as the 1st week, but still doing baby workouts. Taking flax seed only for now, I've cut the aspirin because I am not sore anymore. The shops here don't have the stuff I need, or the stuff are way too overpriced. Anybody recommend a good website for supplements? I am often use www.bodybuilding.com but other options would be nice.

i usuall use

www.mrsupplement.com.au <-- vr fast delivery almost nxt day ( free when u boy more then $150)

or

www.nutritionwarehouse.com.au <--- abit slower delivery but abit cheeper also free delivery over $150

[Trozzle]

Yeah I also do 3 serious 30 min weight session and 2 nights of cardio. I hate cardio though and wont go on treadmills etc so I practice my skating for hockey. At the end of the day if you're wanting to loose weight you don't want to be sprinting. You're heart rate (depending on age/weight etc) should be around 130-150 bpm max for fat burning. You want an anaerobic work out, not an aerobic.

Disagree, for the reason Gareth states. HIIT (sprint ass off 30 sec, rest 2 min, repeat) is perfect for this. It isn't a sustained "minor increase" in muscle use like moderate jogging on the treadmill is, it's a flat-out work those legs like a motherf**ker for short period of time, then rest to catch your breath and allow heart rate to drop back down a touch, then do it again. If you're sprinting hard enough, your legs with hurt like a bitch after a few "reps". Do it long enough, your legs will be killing you. It's the same as doing heavy lifts in a way, you really should be using 100% of those leg muscles when you're sprinting your heart out.

This is why I was so damned ripped when I used to play football (soccer, fags). I never did weights back then as I wasn't really old enough to consider it, so any muscle other than those required to run was pretty average. I ate whatever the hell I wanted, whenever I wanted, and as much as I wanted. I never had an ounce of fat on me (exaggerated, lol). My typical games, since we weren't exactly PROFESSIONALS, hardly consisted of strategic passing the ball backwards, forwards, again and again. It was "kick to Johnny, run like a f**ken rabbit....oh shit the other team has the ball now and they're better than us. RUUUUUNNNNNN back towards where the ball is now." It was basically HIIT for two 45 minute halves a week, plus training.

Varied, one I fall back to is 5*5. But most sessions are different rep numbers, different weights.

It's rare I go beyond 5, unless its a 20rep squat set.

I've seen some guys doing 50 reps @ 60kg on the squat, I hate high reps though.

AFAIK, there is no magic number for reps, lower numbers are generally used for strength training though.

You should consider upping the reps to 8, and dropping the sets to 3. The biggest gains (read: damage) will be in the last few reps you THINK you can't do but you force yourself anyway. If I can do 10 reps in my 3rd set, it's because I didn't do enough the first two sets. As many as you can first set (if above say 10 in your case, consider higher weight), as many as you can second set, then as many as you can in the last set but go for ONE MORE (that you KNOW you won't be able to do) and hold the weight as long as you can at the point that your muscles stop. When you can't take it anymore, lower them gently. DO NOT DROP THEM. Other than the fact that you're not supposed to, you look like a f**ken wank if you do, and you're showing yourself some beneficial discipline by taking control of your muscles and brain screaming at you to stop it.

i usuall use

www.mrsupplement.com.au <-- vr fast delivery almost nxt day ( free when u boy more then $150)

or

www.nutritionwarehouse.com.au <--- abit slower delivery but abit cheeper also free delivery over $150

www.a1supplements.com.au are also good. They've been mentioned in this thread before. Prices are competitive, often have specials, and always have a discount coupon listed somewhere on the front page. Buy something from them, and get occasional emails with more specials.

[adznight]

You guys are right, I didn't mean interval training sorry. I mean literally going for a serious run or flat out on a bike etc with continual high heart rate

Interval training is what I used quite a lot with my old weight loss PT

[defari]

i use supplementden.com.au

after a few months on a new diet / fitness / weights regime (thanks to the advice you guys gave me) initially i lost more weight, was 71kg dropped back to 68kg.. i thought wtf, ive increased my meals by double.. loads of carbs/protein to the point i was gagging when i was eating, but ive slowly put it back on, ive put on a solid 4kgs which i can definitely notice, more muscle definition, shoulders are getting a bit more bulky. although now i have this massive vein popping out of my forehead.. 4kgs might not seem like much to some but thats a massive improvement for me.. I need heavier weights lol

Edited April 14, 2011 by defari

[dezz]

Sprints is where it's at for fat burning...

I WISH I could do flat out sprints, but having pulled 4-5 hamstrings in a 2 year period, it's not really an option for me.

I'm playing footy again this year (after deciding to retire last year due to doing so many hammies) but I'll never be able to go 100% again...

[NickR33]

Dezz are you stretching before you play? if yes try instead doing some dynamic stretching... which is things like squats and lunges etc with light dumbells or kettle bells... only for a couple of minutes too... there is some strong evidence against the old warmup methods of lots of slow cardio and traditional stretching etc

worth a try at least

[Nanogrip]

I donated a pint of blood Thursday and was advised to skip the gym that day. Well duh I thought, I wouldn't want my blood vessel exploding on everything and on everyone. I won't skip today (Friday) as I feel missing yesterday, plus today and the weekend is too much, but will load up with liquids and vitamins, flax seed oil too, then a good meal after the workout session. And some heavy drinking later in the night unless I can't handle more than 3 shots of whiskey.

I am now up to 70kg for the shoulder press, and was at 90kg around 3 years ago. Doing 20 non-stop shaky dips, while before was 50. 10 pull ups while 20 before, so I am returning back to my old body. I think a month and a half will be enough for me to be in shape I was.

[dezz]

Dezz are you stretching before you play? if yes try instead doing some dynamic stretching... which is things like squats and lunges etc with light dumbells or kettle bells... only for a couple of minutes too... there is some strong evidence against the old warmup methods of lots of slow cardio and traditional stretching etc

worth a try at least

Yeah I do plenty of dynamic stretching and run throughs...Static stretching at the start, but once that's done I pretty much don't stand still until the game is over