Getting Fit..

[andrew7]

Continue to be mediocre then. You don't often need exceptional strength or fitness, but it is VERY useful at times. Just like a powerful car really.

 

Of course it is. But for the very few instances where you need it is it worth the maintenance cost?......

 

Trouble with powerful cars is that they burn a lot of fuel, are tempramental and have a tendency to blow up..............

 

For logevity you need a side-valve 100E...............

[penguin]

anyone know any tricept workouts? i've stuck to mine for a few weeks now - and i think i've reached the limits of effectivness....

[Stevo]

What routine you been doing like?

[penguin]

3 sets of tricept kickbacks, 2 sets skull crush and 2 tricept pull/pushdowns... once per week

[Stevo]

You need to make sure you hit all three parts of the tricep to increase the effectiveness of your routine and get maximum muscle development.

 

I would include 3 of the following exercises but you're right to keep it to just once a week - when you feel you can, increase this to 2 times (but no more): Tricep dips, push/press down (with an angled bar, not a straight one) and close grip bench press (preferably with an EZ bar but straight will do) also a triceps extension (lying or standing). Aim for 4 intense sets of each exercise with moderate reps (6-12) and don't train on the same days as your biceps!

 

Avoid the less effective 'isolation' movements such as the triceps kickback.

[Stevo]

....forgot to mention..... if you feel 6-12 reps isn't taxing enough you obviously need to increase the weight you're using (it should be very hard to squeeze out even 8-10 reps on the final set!)

[penguin]

cooooool - i'll give this a go tonight

[Syed Shah]

Narrow-grip benchpress for triceps.

[Tannhauser]

Just a few random comments on the posts I've read on here:

 

Overtaining/frequency of training:

 

There's an ongoing debate on high vs. low frequency weight training. For about 20 years, the dogma was that only steroidally enhanced bodybuilders could benefit from training, say, six times a week. The general thinking was that you should give each bodypart 5-7 days to recover, but work each one to complete muscular failure.

 

This completely ignores what other power athletes, many of whom have huge muscle mass, have been doing for years. Most other sports employ more frequent training, but rarely going anywhere near muscular failure. Over the last five years a lot of recreational bodybuilders - especially in the US -have gone back to heavy, basic movements three or more times a week.

 

I've trained using both methods. In my view, for most people trying to put on size, higher frequency training is much better. The key is periodization - varying the loading parameters systematically over time.

 

Muscle soreness

 

It's nothing to be scared of, but it's not a good indicator of whether a workout has been effective. The eccentric portion of the movement (e.g. lowering the bar in bench press) creates more muscle damage and hence muscle soreness. Therefore, you can cause massive sorenesss through using a massive weight and simply controlling it on the way down - but that doesn't necessarily translate into great growth or strength gains.

 

I think there's a strong genetic element to whether you experience soreness or not, but post-workout nutrition plays a role, as will poor blood flow to the area (e.g. sitting around on the day following the workout).

 

Mr. Lambert Pig

 

230kg deadlift for 7 reps at a bodyweight of 78kg? F**king hellfire, that is impressive.

[andrew7]

J

 

Muscle soreness

 

 

I take L-Glutamine 1/2 hour before any serious exercise and don't get any "next-day" soreness at all........apparently, if I remember this correctly, when you do heavy exercise your small intestine pulls glutamine out of your muscles which prolongs the repair time (thus producing soreness).

By having extra glutamine in your intestinal system while you exercise nullifies/reduces the samall intestines effects.

[penguin]

I take L-Glutamine 1/2 hour before any serious exercise and don't get any "next-day" soreness at all........apparently, if I remember this correctly, when you do heavy exercise your small intestine pulls glutamine out of your muscles which prolongs the repair time (thus producing soreness).

By having extra glutamine in your intestinal system while you exercise nullifies/reduces the samall intestines effects.

 

 

that would explain it ... i take glutamine pre workout and creatine post workout....

[penguin]

Out of interest, anyone here have a *sample* cough copy cough.... of "burn the fat, feed the muscle" ?? by some dude called tom venteno (sp??) ... i've looked for the e-book on torrent, and googled it - no luck apart from actually buying it

[bromy]

Out of interest, anyone here have a *sample* cough copy cough.... of "burn the fat, feed the muscle" ?? by some dude called tom venteno (sp??) ... i've looked for the e-book on torrent, and googled it - no luck apart from actually buying it

 

Here you go, http://thepiratebay.org/details.php?id=3388229

[lambertpig]

Just a few random comments on the posts I've read on here:

 

Overtaining/frequency of training:

 

There's an ongoing debate on high vs. low frequency weight training. For about 20 years, the dogma was that only steroidally enhanced bodybuilders could benefit from training, say, six times a week. The general thinking was that you should give each bodypart 5-7 days to recover, but work each one to complete muscular failure.

 

This completely ignores what other power athletes, many of whom have huge muscle mass, have been doing for years. Most other sports employ more frequent training, but rarely going anywhere near muscular failure. Over the last five years a lot of recreational bodybuilders - especially in the US -have gone back to heavy, basic movements three or more times a week.

 

I've trained using both methods. In my view, for most people trying to put on size, higher frequency training is much better. The key is periodization - varying the loading parameters systematically over time.

 

Muscle soreness

 

It's nothing to be scared of, but it's not a good indicator of whether a workout has been effective. The eccentric portion of the movement (e.g. lowering the bar in bench press) creates more muscle damage and hence muscle soreness. Therefore, you can cause massive sorenesss through using a massive weight and simply controlling it on the way down - but that doesn't necessarily translate into great growth or strength gains.

 

I think there's a strong genetic element to whether you experience soreness or not, but post-workout nutrition plays a role, as will poor blood flow to the area (e.g. sitting around on the day following the workout

Mr. Lambert Pig

 

230kg deadlift for 7 reps at a bodyweight of 78kg? F**king hellfire, that is impressive.

 

 

 

 

plenty of good advice here guys

[penguin]

Here you go, http://thepiratebay.org/details.php?id=3388229

 

 

thank you :D:D

[Guest Flat4_ire]

that would explain it ... i take glutamine pre workout and creatine post workout....

and ur probably still a skinny fecker!

[andrew7]

and ur probably still a skinny fecker!

 

Pink Floyd said it best:

 

"When you're too old to lose the weight you used to need to throw around....

 

Dragged down by the Stone....."

[Guest Flat4_ire]

Pink Floyd said it best:

 

"When you're too old to lose the weight you used to need to throw around....

 

Dragged down by the Stone....."

ehh yeaah okaaayy

[penguin]

been a good old year since this thread started - so just wanted to find out how everyones been getting on

 

i've reached my goal of 14st - but picked up fat too i'm in at around 19% body fat - few weeks of cardio should see that roll right off - thing is - i've been lacking motivation to get my eating habbits right again - past few months (since end of september -) i've hardly done cardio which is when i ended up putting on around a stone since then (yes, most of it could well be fat too ) and now that i'm use to eating all kinda crap - well ... its getting slightly harder to adjust to my usual stable foods like pasta/egg whites/milk etc etc ...

my goal till june 2007 is to drop to 10% bodyfat and just over 13.5 stone of lean mass

[Syed Shah]

Start a new thread mate, where people can state their 2007 goals too. I am sure it will be a hit. This thread is a little too large now.

[penguin]

good idea most of the vultures on here think 7+ page threads always contain something to fight about - sorry to disapoint you lads roll on 2007

[imi]

Flat4 and no fighting.....amazing.

[supragold]

I'm 6`1" and now weigh 16st I've never been so heavy in my life.

I have a gym at home and just went and bought myself this little baby to get me out of the house and help me on my way

http://www.discountbicycles.co.uk/saracen/06/raw2.jpg

 

I used to use the gym 5 days a week but just got real slack and let work run my life. Time to make a change.

[Bob]

I managed my 2nd 10% target of 13st 10 just before our honeymoon, which I was quite chuffed about; down from 16st4 in May God knows what my weight is now as I've not exactly been restrained for the past few weeks

 

All done through changing my diet - I can't do any cardio stuff at the moment 'cos of my knee, which isn't likely to change soon - I should be having my whole right kneecap removed in the new year! If I can cast it in resin, would make a lovely table ornament!

[Guest Emz]

I lost about 3 stone about 2 years ago and have managed to keep it off (well other than the stone i have probs put on over christmas! ) just by cutting out the crap! Have started going to gym recently too which definitely helps. As the sayng goes a sensible diet and exercise it the best way...

 

Now I have lost the weight i want to concentrate on getting fir as would love to run a marathon some point this year