ForumsThe Tavern[REQUESTED] Health and fitness

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GhostOfMatrix
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GhostOfMatrix
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I've been contemplating making this thread for quite some time, because I'm not sure how many people here aside from myself actively go to the gym or workout.

Well, here's a topic where you can talk about a wide range of topics relating to health and fitness. What you do when you workout, your gym experiences, when you started working out, how much you can lift, what you did today while working out/at the gym, etc.

It's always good to be healthy and physically fit, so if you don't currently workout and are lazy, I'd recommend getting into a routine. It does wonders for your body and you'll feel amazing. If you're worried about time or money, don't be. A gym membership only costs around 20 dollars at a local gym and if you have time to be on the internet, you should have time to go to the gym.

As I talk about these topics, at the bottom of some of them I'll be posting some links to reading material on the subject.

Some starting topics:

What supplements are good to use?
I personally only use creatine monohydrate. Whey protein and some other types of protein supplements are good, but I only see those as necessary if you're not intaking enough protein from food.

What creatine monohydrate does is it improves performance and makes you heal more quickly by retaining water in the muscles. Creatine is naturally found in the body, this just enhances it. The only real con to using creatine is having problems with your kidneys, but that's only if you don't drink enough water. You're supposed to drink around a gallon of water a day while on it.

When using creatine, expect to gain 5-10 pounds in water weight and look more swole. Why? Because it retains water in your muscles.

There's been some discussion regarding if you should cycle creatine or not. What that means is if you take it for let's say three months, some people think you should stop taking it for a few weeks, around two weeks. It's not necessary. What you're basically doing is just taking all that creatine that improves performance and heals you more quickly out of your body.

No, creatine is not steroids. When I usually tell people who don't workout that I use creatine, they think it's steroids.

Creatine
Creatine monohydrate

What exercises are good to do at home/that don't involve weights?
Pushups, dips, pullups, squats, planks, crunches, and calve raises. Those are exercises that'll workout your whole body without weights.

Pushups for chest, shoulders, biceps, and triceps. Dips specifically target triceps. It depends on how you do pullups, certain ways will target muscles more than others, but they usually work the back and biceps. By certain ways, I mean underhand and overhand grip. The underhand grip (palms facing you) and having your hands close together will work the biceps more, while overhand and having your hands around shoulder width or wider will do more back action.

Those are good if you don't currently have a gym membership, but most of them are only good for so long. Pullups and dips are the best because they measure your true strength; pulling your entire body up and with dips lowering yourself and pushing up. If you can't already do a reasonable amount (I'd say 10 reps each) of pullups and dips, there's something wrong.

A good schedule for home exercises:
Sunday - Rest
Monday - Pushups and dips
Tuesday - Squats and calve raises
Wednesday - Pullups
Thursday - Dips and pushups
Friday - Squats and calve raises
Saturday - Pullups

You'll see a slight difference from Monday and Thursday. On Monday pushups is the primary, as in you do it first, and dips the secondary. And on Thursday it's the other way around. You also get a few rest days for those muscles alone with that schedule. Once you do a great pushup and dip workout, you don't want to do them again the next day. Your muscles require time to rest and grow.

Again, this will only get you so far. After about a month of doing this stuff it'll seem easy, which is why investing in a gym membership is excellent. It's around twenty dollars a month at most local gyms.

How many days of the week and how long should I workout?
Six days a week with one rest day is what I usually do and recommend. Gives you enough time to target specific muscles and you have a day where you don't do anything.

I also weight train for about an hour and a half then do twenty-thirty minutes of cardio. I don't think I'll increase either of those times, but if you're a beginner at the gym you may want to start lower. I'd say around forty-five minutes of weight training then fifteen minutes of cardio, then work your way up.

Believe me, the first week is very difficult. Halfway through the workout you'll probably feel very tired and sore, and the next day will be even worse. Once you wake up you'll wish that you hadn't worked out, but it pays off. Just stick with a solid schedule and you'll see.

What's good to do at the gym?
It depends on what you're doing there, as in what muscle(s) you're working out that day.

My schedule:
Sunday - Rest
Monday - Chest and shoulders
Tuesday - Biceps and legs
Wednesday - Back and traps
Thursday - Triceps and shoulders
Friday - Legs and biceps
Saturday - Back and traps

I do around 30 sets in total by the time I'm done, depends on the day. It's usually more sets on the days I do legs and biceps. I usually try to do three-four sets on most of the machines that will target those muslces and other things.

Chest and shoulders - 7 sets of flat or incline bench press, 3 sets of flies, 3 sets of seated chest press, 3 sets of seated chest press on another machine, and 3 sets of dumbbell press.
4 sets of shoulder press, 4 sets of seated incline shoulder press, and 4 sets of lateral raises.
Do as many pushups as you can do when you're done.

Biceps and legs - 3 sets of seated preacher curls, 3 sets of standing wide grip curls, 3 sets of standing close grip curls, 3 sets of regular dumbbell curls, 3 sets of hammer curls, and 3 sets of concentration curls.
5 sets of leg press, 5 sets of squats, 5 sets of quad curls, 10 sets of hamstring curls, and 5 sets of calve raises.

Back and traps - 3 sets of regular cable rows, 3 sets of wide cable rows, 3 sets of wide lat pulldowns, 3 sets of regular lat pulldowns, 3 sets of lat rows on machine, 3 sets of dumbbell rows, and 5 sets of deadlifts.
5-10 sets of shrugs and 5 sets of upright rows.
Do as many pullups as you can do when you're done.

Triceps and shoulders - 6 sets of close grip flat bench press, 4 sets of skullcrushers, 4 sets of tricep extensions, and 4 sets of tricep pulldowns.
4 sets of shoulder press, 4 sets of seated incline shoulder press, and 4 sets of lateral raises.
Do as many dips as you can do when you're done.

Legs and biceps - Legs is first and biceps is second, same exercises, but in a different order.

Back and traps - Same exercises, but in a different order.

I may have to do deadlifts on leg day though. I tried to do them earlier and was very tired. It was probably because I did legs yesterday and when doing deadlifts they require leg muscles.
Also, sometimes on back day I'll do extensions. Some people consider it an exercise, but I just use it loosen up my lower back. More of a stretch for me.
Image of back extensions

I'd also like to talk about the subject of traps. They don't help you that much with lifting, it's more of an aesthetic thing. Most people probably don't want to be walking around with a box body. Doing trap exercises makes a big difference in how your body will look.
Just take a look at these two photos:

No traps.
Big traps.

Does the 1 rep max matter?
Well, only on these three exercises: Bench press, deadlift, and squat. Otherwise, no, it doesn't matter. And on those exercises, don't go for your 1 rep max often. It tears a lot of muscle fibers and if you do that weekly you're bound to get injured. I personally only do it once or twice a month.

Anyway, mine are:
Bench press - 290 pounds
Deadlift - 315 pounds
Squat - 250 pounds

Those were the numbers last time I did went for my 1 rep max, which was a week or two ago. I just got back into squats, which is the reason why it's so low. Your squat should be somewhere around your deadlift, never lower than your bench, because your legs are supposed to be stronger than your upper body. But I'll probably get it there in a few weeks.

They say you're not truly strong with weights unless you can lift your body weight on those three exercises. I somewhat agree with that. You should be able to lift up your body weight on those exercises. You're using many muscles with them. I'd also consider being able to do a good amount of pullups and dips a good measure of strength.

What is good form?
It's not using your other muscles when you are trying to work a certain one. For instance, bicep curls. For the love of Talos don't jerk them around; don't use your back, legs, and keep your elbows in the starting position. The only thing that should be moving up is your arm.

Another is bench press. You want to go down and up nice and slow. Control the weight. Don't bounce if off of your chest, don't have a huge arch in your back, don't use your legs, and don't lift your butt off the bench. You're not even working chest anymore if you do those, and the only thing that'll happen over time is that you'll injure yourself. It's okay to have a small arch and pin your shoulders back slightly, but that's it.

It doesn't matter how much people can lift unless they do it with good form. You're not getting proper gains unless it's with good form.

Demonstration video for bicep curls
After that video, look at the featured videos list with her in them and watch.

Demonstration video for bench press

Breathing:
It's important to breathe when working out. I know you guys already breathe, but I mean properly breathing. Such as with bench press. Before you take the weight off the rack, take a deep breath, as you go down keep it in, then release as you go up, repeat. Exhale on the hard parts and inhale on the easy parts. The bench press video above shows how to breathe properly.

How often should I run?
Not that often. Running often will cause muscle atrophy. If you have some excess fat and want to get rid of it, I'd say run for around fifteen minutes a day or every other day. Otherwise you should only walk at a good speed at an angle to keep the blood flowing after weight training or jogging. I personally set the treadmill at an angle so it's like I'm walking up stairs, and I do it for twenty minutes. I tried running last week, and it takes too much out of me. I'm also worried that it'll mess up my gains, because prolonged running will damage your muscles over time.

Marathon runner and sprinter

The importance of stretching, core training, and resting:
I've found that stretching once you wake up and before you sleep helps loosens up your muscles, and when you do this you'll be able to lift weights without pain. I also think that it'll reduce the chances of you injuring yourself. I just do some basic stretches when I wake up and before I sleep for around ten-fifteen minutes.

Core training. This doesn't mean that you need to work for washboard abs. Just stregnthening your core. A strong core will allow you to lift weights easier and reduce the chances of getting a hernia. I do some core training every other day when it's night. I like to do a few sets of crunches and planks. I aim for 100-200 crunches and a few sets of 1-3 minute planks.

It's imperative to have at least one rest day, where you don't work out any of your muscles. It'll repair them and such. It's also good to get at least 8 hours of sleep. That's mostly when they'll repair.
Some people like to have a deload week, and those are good, but I wouldn't do them often. It's a week where you don't workout or do less than what you currently are. It's a solid week of resting and letting your muscle fibers repair themselves. I usually do it after a month of working out, the beginning of next month I'll have a deload week.

The deload week and why you should use it

Bodybuilding or powerlifting?
Well, I like to do both. I mix them in a month together. Such as one week I'll do bodybuilding and one week powerlifting, or sometimes I'll even do a few sets for reps only and a few for power, etc. Bodybuilding is when you go for reps and try to build more muscle.

While with powerlifting you're simply aiming for power. It'll get you stronger, but you won't see as much muscle growth as with bodybuilding. However I like both, mixing in high reps for muscle growth and low reps for power works wonders. Though if you just do one you'll see more results with them. Such as if you just bodybuild you'll build more muscle, and if you'll just build strength.

Bodybuilding
Powerlifting

Intermittent fasting:
Intermittent fasting is when you tell your body when to eat. Such as you eat 2-8 and fast/only drink water for the rest of the time. It's good for getting rid of stubborn fat. I did it for around three weeks before stopping, because I started going to the gym and I workout around noon, so if I were to do what I am now on an empty stomach, I'd probably puke.

How it works:
When you workout on an empty stomach, your body isn't going to use the food as resources, instead it'll use the fat. Then on your fasting period and you drink water, your body will retain it and you won't feel as hungry.

For the first few days you'll probably feel a little sick in your stomach, but that's natural. Your body has to adjust. My first week it felt like I was gonna puke after I ate my first meal, but I didn't and my body soon adjusted.

Note:
Intermittent fasting isn't a diet. You're just telling your body when to eat. It's imperative that you intake all your calories and protein in that eating window.

Intermittent fasting

What should I eat?
I keep my diet high protein and low fat. I'd suggest the same for everyone.

What I normally eat:
Breakfast: Oatmeal or cereal with tuna sandwich, cashews, and orange juice
Lunch: Turkey burger or lean ham/turkey sandwich, tuna, beans, rice, and fruit shake/smoothie
Dinner: Rice, chicken or steak, beans, vegetables, and tea

What I put in the shake/smoothie:
A cup or two of skim milk, 1 frozen banana, 2 strawberries, 2-4 blackberries, and 2 spoons of chocolate nesquik

Excellent health and fitness YouTube channels:
TwinMuscleWorkout
FastingTwins
Scooby1961

There are some others if you look, but those are the only ones I keep track of.

So, today at the gym my dad (workout partner) accidentally broke the cable row machine. He usually does the whole stack on the machines, but it seems like this one couldn't handle it and/or the wire was worn out. It was hilarious, because as it broke he fell backwards. It was around the start of our workout.

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rayoflight3
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rayoflight3
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Wow that's really simplified thank you. Should I take creatine with just running? Or will my upper body turn into goo?


Depends on what kind of running you want to do. For "endurance" running, no, creatine will have no effect. However, for sprinting or plyometrics, it will improve performance slightly. Here's an abstract if you'd like to read a little more about how this was tested.

I just want to be able to beat the offender in soccer and to do that I need to be fast enough with my feet?


I think what you're looking for is explosive power, which can be achieved through plyometrics (which can include sprint training) and lifting for the legs. You may also want to consider some agility drills, which will improve your ability to accelerate and decelerate, change directions while running, and beat the offender. I'm sure there are some soccer-specific drills, but here are a few basic ones:

Cone drill (change up the cone formation if you want)
Speed ladder drills
Shuttle run

There are several others you can look up. Several plyometric exercises can also develop agility.
42maelstrom
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42maelstrom
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Wow that's amazing! I am extremely jealous of you...
So do you do marathons and runs?


Thanks! Um the longest distance I've ever run is only 8 miles. I'm only 14, I'm not sure if I'm even allowed to enter a marathon... I was thinking of running a Half but I never got around to it. Mostly I just do 5k races for the high school Cross Country season and then 800, 1600, 400, for high school track and field.

Another question: I just got my right leg out of a cast I had for a month and now my right leg calf muscle is GONE. Really. I'll show a picture. My left calf is 12.5cm circumference and my right calf is 11.5cm circumference. What do you reccomend to build back that muscle? I'll probably ask for my coach's advice too but... just wondering what you have to say. Also thought you fitness people might find this an interesting phenomenon!

http://i1079.photobucket.com/albums/w503/soccerdude2/578908_368882999849937_2100804387_n.jpg
rayoflight3
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rayoflight3
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Another question: I just got my right leg out of a cast I had for a month and now my right leg calf muscle is GONE. Really. I'll show a picture. My left calf is 12.5cm circumference and my right calf is 11.5cm circumference. What do you reccomend to build back that muscle? I'll probably ask for my coach's advice too but... just wondering what you have to say. Also thought you fitness people might find this an interesting phenomenon!


Weighted calf raises. However, calves are arguably one of the hardest muscles to train cuz it's hard to put a lot of stress on them since they already undergo a great deal of tension from walking.
GhostOfMatrix
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GhostOfMatrix
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Lin, you're still here? Not meant in a negative way, but I thought this was the day you were driving to college or something.

But yes, calf raises will help. I'd avoid training the other one though, don't want to get any more unproportional.

Also, slight change in my gym schedule, previous:
Sunday - Rest
Monday - Chest and shoulders
Tuesday - Biceps and legs
Wednesday - Back and traps
Thursday - Triceps and shoulders
Friday - Legs and biceps
Saturday - Back and traps


Updated:
Sunday - Rest
Monday - Chest and shoulders
Tuesday - Biceps and traps
Wednesday - Back and legs
Thursday - Triceps and shoulders
Friday - Traps and biceps
Saturday - Legs and back

Thought it'd be better to do back and legs on the same day, considering that deadlifts also works part of the back. That'll be one of the first day exercises, then on the second one I'll do squats. Those will probably be my most difficult days.

What they say about doing heavier weight then doing the usual makes it feel lighter is true. While I was doing traps I started with 315 and worked my way down; 275 then 225. Felt way lighter than if I was to work up. I may have to start doing this on bench, deadlift, and squat as well.

GhostOfMatrix
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GhostOfMatrix
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Did my deadlifts slower than last week.
225 - 6
275 - 4
275 - 4
300 - 2
300 - 2

Feels more effective with slower reps, it's also way harder. Had me out of breath after each set.

Then some back exercises mentioned in the opening post. Leg workout started with leg press:
405 - 12
405 - 10
405 - 8
405 - 8
Last set was special, and I'm going to be doing this with leg press from now on; I did a strip set.
Started with 405 and did 6 reps; dropped down to 315 and did 8 reps; dropped down to 225 and did 10 reps; dropped down to 135 and did 12 reps.

That gave an extremely good burn. But make sure you have one person on each side stripping the weight. You don't want to get up yourself and do it.

GhostOfMatrix
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GhostOfMatrix
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Where did all the peeps go.

Anyway, another slight change in my schedule. Instead of triceps and shoulders on Thursdays I changed it to chest and triceps, however it's mostly triceps.

I started with close grip bench press and did that for 5 sets, then dumbbell press and some of the machines for chest, then some tricep exercises.

Overall it felt like an easy day.

GhostOfMatrix
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GhostOfMatrix
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Huh, this must be what AMW folk feel like. Posting in their threads with new content, but only receiving views. It's kinda disappointing.

---

This is why you shouldn't stray from the two supplements I mentioned: creatine monohydrate and whey protein. Most of them don't work either. The documentary I linked a few pages back explains.

I actually haven't been taking creatine lately, not because of the video or anything like that, but because I'm trying to rely solely on my body and lose this water weight. I want to see my true stamina and strength, not the improved version caused by this powder. After a few weeks or so I may start taking it again, I'm not sure yet.

I couldn't workout at the gym today. I could've in my basement because I have a decent amount of equipment, but something came up and it took some of my time. Working out while tired sucks, so I skipped. It's not that important of a day either, it was supposed to be traps and biceps. A good thing about working muscles twice a week is that it's fine if you skip one because you had/have another day that week for it.

Tomorrow is an important day though; legs and back. Specifically starting with squats, a very difficult exercise. I've only seen a handful of people at the gym do them, and that's from the time I've started. It seems most people don't like doing them, but they're the best exercise for legs.

I think Saturday is the best day for those too. No school, which means not having to wake up really early and getting tired midday.

GhostOfMatrix
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GhostOfMatrix
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Oh yes, best day for them. I didn't get out of bed till noon and didn't go to the gym till 4pm. I did squats, it went well, better than I expected.

I hit 250 for 4 reps, could've probably gotten 275 for 1 rep, but I didn't want to try it. A few more weeks of these rigorous leg workouts and I should have more stamina and strength in them. I'm just aiming to get my legs stronger than my upper body, because currently my bench press is 290. I can't have my legs slacking.

Next week (starting Monday) is powerlifting week, where I'll be mostly aiming for power. Not on every exercise, but some that'll be worth it. Like bench press, deadlift, squat, leg press. I'll try to get in a 2-6 rep range with those. For everything else I'll be aiming for a 4-8 rep range.

This week I was mostly going for 8-12 reps. I think it'll work out well to alternate that every week. Surprise my muscles.

XVERB
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XVERB
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I kind of disagree with your thoughts on running.. but everything else sounds about right. I run about 40 miles a week for cross country and I also lift weights on a regular basis. If you stretch and treat your body properly running will not hurt you. Humans are born to run, if it weren't for our ability to run great distances we wouldn't be alive.

so of my pr's

mile: 4:42
800m: 2:01
5K: 18:21

GhostOfMatrix
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GhostOfMatrix
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I kind of disagree with your thoughts on running..

Well, I focused it around what I do; bodybuild and powerlift. If I were to run for say an hour or so everyday it would mess with my strength and muscle gains. It would make me lose fat more quickly, but in the process I'd lose strength and muscle. I don't want that.

Also, my point with that section was to not be a marathon runner. From what I've seen, most marathon runners are either skinnyfat or just plain fat. All most of them do is run, so that will cause muscle atrophy. But if you're an athlete, you shouldn't have a problem. Athletes should know that they have to eat more than usual with the rigorous training to keep their physiques and lift weights to increase power.

For example, football and sprinting. Football players need strong upper and lower bodies so they do well, and sprinters need strong legs. You don't get strength by simply running, you have to weight train for it.
rayoflight3
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Matrix, don't expect too much from the users of this forum. It isn't supposed to be geared towards health and fitness anyway.

Anyway, I returned from an outing of sorts yesterday. Ate no meat for like five days, and even now, I'm still in a major caloric deficit. I've noticed that I've leaned out a bit, but I've probably lost some muscle as well. I did go flatwater kayaking for like 40 miles in the span of three days though, so that provided a deltoid workout (albeit one for endurance). I'll post more later as I normalize my eating and gym habits.

GhostOfMatrix
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Matrix, don't expect too much from the users of this forum. It isn't supposed to be geared towards health and fitness anyway.

I didn't have high expectations, but I thought at least some of the regulars would care about it.

Heavy bench press today went better than I expected, I reached my goals for the end of August (300 pound bench press and 225 for 10 reps):
250 - 4 (could've gotten 6, but I didn't want to exhaust myself)
275 - 2
295 - 1
300 - 1
225 - 10
225 - 10
Then I did all my other chest and shoulder exercises in the 4-8 rep range.

I didn't intend on doing 225, but as we were working out the manager lady told my dad he had to leave because he didn't have a membership. I've been going to this gym for years and they're going to bust my balls for bringing in one guest to spot me...

If that lady wouldn't have messed up our workout, I probably would've done 2 sets of 275 instead of 225. But I didn't have a spotter, so I wasn't going to risk getting stuck under the bar.

I'd say in at least two weeks I should have 315. On Thursday (chest and triceps) I may do incline bench press instead of close grip. Or incline close grip. I'm not sure, I usually just do flat close grip, but I've been doing that for a while now.

What do you recommend, Lin?
rayoflight3
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rayoflight3
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I'd say in at least two weeks I should have 315. On Thursday (chest and triceps) I may do incline bench press instead of close grip. Or incline close grip. I'm not sure, I usually just do flat close grip, but I've been doing that for a while now.


Experiment, and if it doesn't feel right, revert.

Also, I'll be posting my tentative routine and supplements soon. My goals: getting bigger while staying lean, improving my vertical, speed, acceleration, and agility, and increasing lung capacity.
GhostOfMatrix
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GhostOfMatrix
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Biceps and traps today. I just did 10 sets of shrugs after my biceps workout because I was tired. On Friday I'll be doing traps first with upright rows then shrugs.

Shrugs are getting easier. I've been raising the weight every time I do them. Such as today, I was able to do 275 for 10 while last week it was only for 6. After my first set of that I did 3 sets of 315 for 6-8 reps. Then I dropped down to 225 and aimed for 10-15 reps.

St0f
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St0f
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I go to the gym 5 days a week, rest in the weekends.

Monday: Chest, abs, tricep
Tuesday: Shoulders and traps, abs
LEGDAY: LEGS
Thursday: bicep, back, lats
Friday: whatever i want + abs

30g micro-whey prot's 3 times a day.
Creatine monohydrate once a day, one scoop.
Jack3d pre-workout, love it, dat feel!
Omega3 pills, 3 of them in the morning.
Mega ZMA before i go to sleep, empty stomach, helps the muscles to fully rest. And works as a slight testo booster.

Avoiding most carbs as much as possible, current weight 76kg's, height is 178cm, close to no fat at all on my body.

Problem is my strenght. I can' feel any real gains! Help me out here I'm stronger than the most 18's iknw that works out, but still i wont get any stronger. Sure the muscles get bigger, but my strenght is still the same.
Why is that, anyone knows?


TL;DR -> Increasing muscle size but strenght always stays the same, help!

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