Gym And Supplement Discussion

[some_cs_student]

Interesting. What kind of workout are you doing for the 1 bodypart per day?

And training how often?

If your protein intake was too low the increase may add weight, and you may have increased your calorie levels which is critical for weight gain

Good to hear is working.

[vspecIInur]

I train 6 days a week. Finishing all bodyparts in 5 days. Here's my sample routine below:

All between 3-4 sets for each exercise except arms which are all 3 sets of each.

Monday - Back/traps

Deadlifts

Pull-ups

T-bar rows

Barbell rows

One-arm Dumbbell rows

Dumbbell shrugs

Tuesday - Chest

Barbell bench press or dumbbell

Incline barbell bench press or dumbbell

Decline barbell bench press or dumbbell

Incline dumbbell flys or cable instead

Wednesday - Legs

Barbell squats

Barbell walking lunges

Leg extensions

Leg curls

Seated leg curls

Stiff legged deadlifts

Seated calf raises

Standing calf raises on smith machine

Thursday - Biceps/Triceps

Barbell curls

Preacher curls

Hammer curls

Skull crushers

Dips

Close-grip bench press

Friday - Shoulders

Dumbbell press

Seated military press

Side lateral raises

Seated rear delt raises

Saturday - Rest

Sunday - start over or depending on time I may rest more.

As for cardio, I brisk walk 3-4 times a week on treadmill steep incline for 45min whilst playing the ps3

Every few weeks I mix up the exercise types I do. The best thing I find is aiming for 6-8 reps and to go heavy as possible. Everytime I go heavy as I can, my body conditions itself for the next time. But because I've been training hard for the last 6 years, my body can take quite a beating and I have fast recuperating times. I will also incorporate drop sets, supersets and pyramid setting to constantly prevent my body from adapting too easily.

Before I started the weights/diet routine, I only weighed in at 67kgs (skinny fat person) and now at 87kg (approx 9-10% bf). My goals are to reach 90kg and have around 7% bf. It's gonna be bloody hard but have to up my weight first. Extremely hard to lose fat and gain muscle at the same time unless of course I jump on the juice.

I will be cycling my carbohyrates as of next week and keep my protein up to around 1.3-1.5g per pound body weight. Since I'm now type 1 diabetic from being type 2 6 weeks ago, I can now easily mobilize glucose into the muscle much much easier with insulin shots considering it can be anabolic if used properly but at the same time make you fat if there's excess insulin.

Definitely excited about the change in the recent weeks.

Writing all this just makes me want to go to the gym now hehe

[some_cs_student]

The program has quiet a few good compound exercies in there.

I'm guessing with that weight gain your in your early 20's or very close to it ? Either way nice work!

[GTR_JOEY]

Individual body parts work for me and I dont care what anyone says...

I do

Chest/ tris

Legs

Back/bis

Shoulders

Deadlifts

All on individual days and I've gone from 69kg to 92 while still staying reasonably lean by watching what I eat, for functionality strength it's not the best but u will gain size, u will gain strength and u will look good...

And just because it's individual body groups each day doesn't mean not doing cumpond lifts

[Birds]

The reason they work well for people is because they aren't as "individual" (or "once a week") as their routines lead on. Consider that bench press is a chest exercise done on "chest day", but being a tricep and delt heavy exercise, you're working the same muscle groups you do on your "shoulders day", so you're still getting something of a repetition later in the week.

Again, with legs on one day you do deadlifts on another and, depending on your stance for deads you're still working legs.

I guess a good way to prove it would be an experiment, where the only exercise you do all week is bench press. You would see more gains from doing this one exercise twice a week than you would once a week.

[NickR33]

nothing wrong with split routines, as long as there's is plenty of overlap and your motivated enough to be consistent (no use going hard on chest day but slacking on back day because your not as into it or tired etc)...

I just ain't going to the gym 5/6 times a week, 3 is enough for me... I play other sports and my wife already get's the shits with the amount of sweaty gear she has to wash lol

props to the guys that have put on 20+kgs... if you've stacked on that much muscle then whatever your doing is working so who cares if people don't agree with your routine

the best routine is the one your motivated enough to keep working at over the long term... unlike all the f**ksticks now crowding my gym because the sun came out and they need to work on their guns

[vspecIInur]

Mid 20's is where I'm at. But unfortunately my gym is overrun with morons now like as mentioned......summer. I noticed when I did split for a few years I would exhaust myself too easily on the first body part and have little energy to move on. But compound exercises are bloody awesome. Just doing sqauts and deadlifts is enough to send you tumbling. I don't play sport so I have more days to go gym and the fact that I work night shift most of the time again.

I respect that people have good views on each persons routine. I guess at the end, only you know how your body responds best. Took me long enough to finally fine tune my workouts.

I know I will reach another plateau, guess I just have to train even harder. We all know we don't just keep on putting kgs on by the week since the body will growth so much until you feed your body hgh lol.

[Birds]

No one starts out wIth their perfect workout and stays with it for the rest of their life, there's always something that gets added or modified over the years. If you don't find something to individualist about a workout then you're not doing it properly.

On a seperate note, I've been sick the past couple days and I'm only just recovering - still deprived of energy and motivation. My biggest fear at the gym is not being able to do what I did last session in terms of weight and reps. Doesn't matter how much I rationalise to myself that each day is different (energy, sleep etc.), I feel like I'm getting weaker if I can't pull off the same shit again. Hence when I'm sick, I get scared of going because when I'm sick I have little motivation and energy to make it through my normal workout.

Tonight was one of those nights, where I had spent the arvo at work debating with myself whether to go or not, wondering if I'd even make it through the first exercise with enough energy and ego intact. But in the end I did manage to rationalise to myself that any amount I can put in is going to be better than nothing, and I'll feel worse if I don't go (withdrawals) to the gym. I'm sweating like a farkin pig and I have headaches, but I just benched 9x95kg and 7x95kg on the 5th and 6th sets respectively. Last healthy session I did 7x95kg and 6x95kg.

8-9 years of going to the gym and I'm still learning lessons - so much of this shit is in your head. There's nothing you can do about being sick, germs/motivation/energy come and go, but nothing can stop you from going and putting in absolutely everything you've got - unless you let it. And there will always be things that will try to stop you from doing it, what matters is who you let have control of your body.

/motivationalspeech

[some_cs_student]

No one starts out wIth their perfect workout and stays with it for the rest of their life, there's always something that gets added or modified over the years. If you don't find something to individualist about a workout then you're not doing it properly.

<cut>

That's because the perfect workout doesn't exist

I'm a strong believer in variation to your workout routines, specially to get past plateau's. But if your doing something that's working, why stop ?

Unfortunately it gets harder as you get stronger...

[vspecIInur]

When I get gastro it's sayonara for me. 2 weeks easily out from the gym, lose at least 35% of my strength and takes twice as long to get back where I left off. The worse part is your a sititng duck, diet goes out of whack and metabolism undergoes a sudden change. But hey we get sick because we get it from the gym ie. people around us, touching the equipment

Nothing worse than feeling bad when you miss out on your workout sessions.

As mentioned in the above post, it gets stupidly hard as you get stronger and risks of injury are far greater too. I get paranoid about my lower back when doing squats and deadlifts. I even worry myself when doing heavy chest workouts since the shoulders can go bye bye too....

[Dani Boi]

That's because the perfect workout doesn't exist

I'm a strong believer in variation to your workout routines, specially to get past plateau's. But if your doing something that's working, why stop ?

Unfortunately it gets harder as you get stronger...

When you say variations to routines are you talking about different exercises or volume? Because I always hear people say you should change your routine every now and then because your body gets used to the stress. But if you keep adding weight to the bar then the stress on the body is always going to be different so theoretically you should grow?

[GTR_JOEY]

if ur continue to add weight to the bar i wouldnt be changing anything, when u plateau and get stuck is when u should start to change things up a bit

i wouldnt recommend drastically changing routines eathier, vary the reps and very the way u perform the big compound lifts and that should usually get you through a rough spot

[some_cs_student]

When you say variations to routines are you talking about different exercises or volume? Because I always hear people say you should change your routine every now and then because your body gets used to the stress. But if you keep adding weight to the bar then the stress on the body is always going to be different so theoretically you should grow?

Different exercises, for example with bench, I bench weekly. But with the assistance work I might do 90degree incline for a few sets, or maybe 90degree, 45degree and flat bench.

Maybe a combination of both. Possibly max effort with any chosen weight, or maybe something a little different.

Maybe dips, maybe tricep push downs

Previously I had great success *just* doing squat/bench/deadlift with little assistance, I did plateau eventually.

[GHOSTrun]

No one starts out wIth their perfect workout and stays with it for the rest of their life, there's always something that gets added or modified over the years. If you don't find something to individualist about a workout then you're not doing it properly.

On a seperate note, I've been sick the past couple days and I'm only just recovering - still deprived of energy and motivation. My biggest fear at the gym is not being able to do what I did last session in terms of weight and reps. Doesn't matter how much I rationalise to myself that each day is different (energy, sleep etc.), I feel like I'm getting weaker if I can't pull off the same shit again. Hence when I'm sick, I get scared of going because when I'm sick I have little motivation and energy to make it through my normal workout.

Tonight was one of those nights, where I had spent the arvo at work debating with myself whether to go or not, wondering if I'd even make it through the first exercise with enough energy and ego intact. But in the end I did manage to rationalise to myself that any amount I can put in is going to be better than nothing, and I'll feel worse if I don't go (withdrawals) to the gym. I'm sweating like a farkin pig and I have headaches, but I just benched 9x95kg and 7x95kg on the 5th and 6th sets respectively. Last healthy session I did 7x95kg and 6x95kg.

8-9 years of going to the gym and I'm still learning lessons - so much of this shit is in your head. There's nothing you can do about being sick, germs/motivation/energy come and go, but nothing can stop you from going and putting in absolutely everything you've got - unless you let it. And there will always be things that will try to stop you from doing it, what matters is who you let have control of your body.

/motivationalspeech

No offence birds but after 8-9 years and not even benching 100kg I'd say you haven't learnt a thing...

[Trozzle]

Is that all you actually absorbed from that? Wow...

[GTR_JOEY]

Haha this thread just got interesting again

Should be some good banter

[NickR33]

No offence birds but after 8-9 years and not even benching 100kg I'd say you haven't learnt a thing...

just because you say no offense doesn't let you off mate... if he isn't training to be a powerlifter what does it matter... good on you for missing the point made over the last couple of pages

[GHOSTrun]

Is that all you actually absorbed from that? Wow...

Easy bro, just interested to know what he was doing in the gym all that time

[Birds]

No offence birds but after 8-9 years and not even benching 100kg I'd say you haven't learnt a thing...

Reasons why you sound like an ignorant prick, no offence:

- I have benched 100kg before, ten reps of it...not long after doing two sets of ten reps of 80kg, two sets of ten reps of 90kg and one set of ten reps on 95kg. I give no f**ks for one rep maxes. Now, how much can you push out?

- My goals are not to become the strongest and/or biggest person I can be in the quickest time possible. If it were the case, I would have gotten on the juice a long time ago and used a different routine. I don't even take supplements and my diet is terrible. I give no f**ks who can bench press more than me after the same 8-9 years of going to the gym, I'm not at the gym to compete in a lifting comp.

- I've been doing the same weight for many exercises, for the past few years, by choice. I can lat pulldown a set of 10 on 250lbs, I still do 200lbs, I'm happy with that.

- As Troy said, if that's all you absorbed from what I wrote...

Not everyone is at the gym for the same reasons as you, only took me a week to learn that one - talk to me when you get the hang of it.

[GHOSTrun]

just because you say no offense doesn't let you off mate... if he isn't training to be a powerlifter what does it matter... good on you for missing the point made over the last couple of pages

Powerlifter, bodybuilder, weightlifter, what difference does is make what you call it, they all lifts weights and the good ones are all pretty strong.

Is there some consensus that because someone is a 'bodybuilder' they should be excused from lifting decent poundages?

This is my mate kwan, he's 5'7, 70kg, and just won the intermediate mens INBA (natural bodybuilding in a drug tested federation so nobody cry "roids"), he benches 130kg+ @ 80kg, pretty successful bodybuilder you could say, only his 3rd comp, been training for 5 years, has a strong looking physique because he is strong.

Most people lifting sub-par weights hide behind the "I'm bodybuilding and strength isn't my goal blah blah" spiel, but they never get on stage so they aren't bodybuilders, they're just "weight lifters". So if you don't look like a bodybuilder, and you can't lift respectable poundages for the amount of time you've spent training, then I ask what the hell have you been doing in the weights room all that time? (provided you don't have an injury/doing rehab etc)