THE FORUMS

March 24th, 2017
Fitness 101 - What you need to know to get the body you want.
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#11

narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

@Nassim:

hey the program looks okay, but I miss something in it.  You should focus more on the compounds and get Squat, BB bench and Deadlift in there. And forget about training to failure. You are also working in a very high rep range, try to get 2-3 sets of 8-12 reps in all the exercises. Maybe a little lower for the compounds, like 4x6.

What is your goal and how is your strength? if you are trying to gain weight, all that running is not good for you, 20 min. is alot, specially when you are doing it 5 days a week.

I think you would be more pleased with a 2-split or 3-split and then have 1-2 days for cardio.

4 years is alot of experience with the gym, if you have done it right ofc. You should easily be able to work with 1.5 x your own bodyweight in squat by now.

if you don't have a strong base in the foundations, I would recommned you to do StrongLifts or MadCow and gain some strength. Take care of a good nutrition and you will also gain solid muscles.
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#12

Mercury2K

Member

Join Date: 12/02/2012 | Posts: 80

Nassim wrote:
Hey OP,

Sorry if it's not related to your post, but I'm already following a program (Also I'm not sure if I'm a newbie, been going to the gym four 4 year (although I lacked consistency). How do you define that?)
I would appreciate if you could check my program quickly, see if there's anything unproductive here.
**Assuming my diet is perfect**

5 DAY LONG SHOPPING LIST

plz confirm guys on "body sculpting" routines such as this have a higher injury rate than powerlifters who lift shit-tons of weight

how many pullups can you do by the way, i noticed you've got the lat-pulldowns, you've been training like this for 4 years? I'm interested if you got much carryover

i'm not a big guy, my latest deadlift number was only 105kg with a 115kg rep max

but you're not going to get good at the basics by neglecting them whilst filling your time up with a shitload of exercises

I'm training to be a gym instructor & we get told to follow protocol through the course and say we'll get guys to do the type of shit you guys're currently doing
lol

this might be of use to you

http://articles.elitefts.com/products-reviews/44-programs-that-work
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#13

Mercury2K

Member

Join Date: 12/02/2012 | Posts: 80

and from what i've seen strength training does not mean you'll look fat

it's in the diet & what you're doing outside of lifting weights

ask mark bell

http://www.markbellpower.com/pushing-harder-than-ever/







http://sandowplus.co.uk/Competition/compindex.htm

alright I'm done
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#14

Chode_no_longer

Senior Member

Join Date: 08/15/2011 | Posts: 220

I like the post OP, but I just have one suggestion:

Instead if just informing people they should eat 500 calories over to gain muscle and 500 calories under to burn fat, I think you should explicitly tell people to count calories/macros.

Like, weight and count your macros and calories. It´s the best way to go. Add that to the original post please.
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#15
Mitizaro

Mitizaro

Trusted Member

Join Date: 09/14/2009 | Posts: 1070

 The biggest gains i've had were when i did my SMART prescribed periodization to the fullest, and calibrated the nervious system and muscles requirements.

Also among the execrise s - the big 3 were one of the best choices - squat, deadlift along with push-ups with weights and various upper body whole lifts.
GHR did really puff my legs and power up.

NEVER done crunches, never had abs, YET NO FUCKING ONE in the Karate, Boxing or Muay Thai dojo could fucking do anything to make me loose my air or hurt my core. 
I did a lot of ab wheels, renegade rows and reverse crunches.  Owned.
Also i've deadlifted RAW 170kg deadlift at 95kg personal weight - never did my back hurt - it was madafucking healthy all the time, biatchez!! ;)
(i started at 80kg sumo deadlift 3-4 months prior my 170kg)

Oh and i rised my VO2 by 10-12cm in one summer using 5x5 + Christian Thibaudeau book's recommendations (the black book of training secrets) - it's good IMO.
And i owned the basket court with some plyometrics from "The Vertical Jump Bible" - awesome book if you ask me.

BG Split Squats are nice for court athletes as well.

BYE!
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#16

narv

Respected Member

Join Date: 04/07/2012 | Posts: 585

Chode_no_longer wrote:
I like the post OP, but I just have one suggestion:

Instead if just informing people they should eat 500 calories over to gain muscle and 500 calories under to burn fat, I think you should explicitly tell people to count calories/macros.

Like, weight and count your macros and calories. It´s the best way to go. Add that to the original post please.
calorie counting takes alot of time and focus. You have to weight every little bit of food you are eating throughout the whole day. I will not recommned doing this for newbies. Other than that I also wrote that eating over/under your maintain is what makes you gain/lose weight. And the 3-500 calories is just the normal way to do it.
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#17

DangerousD

Junior Member

Join Date: 07/01/2012 | Posts: 6

Nice post. Has anybody successfully gained muscle mass and lost body fat at the same time? I've read that you can if you train cardio and weights on different days. I just don't want to waste time if it's not possible or effective.
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#18

Mercury2K

Member

Join Date: 12/02/2012 | Posts: 80

I'm working off second hand information here but carb backloading (haven't looked into it) seems to be a pretty well hidden gem right now

this guy's an elite so he's obviously going to have some mad muscle under there but this is what alerted me on it

http://www.markbellpower.com/pushing-harder-than-ever/

more info on it is on here

http://www.carbbackloading.com/


i'm a fan of eating healthy & actually enjoy it, probs cause I like cooking
however from what I'm seeing this stuff is legit

I respect this guy


DangerousD wrote:
Nice post. Has anybody successfully gained muscle mass and lost body fat at the same time? I've read that you can if you train cardio and weights on different days. I just don't want to waste time if it's not possible or effective.
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#19
ambiguity

ambiguity

Trusted Member

Join Date: 10/28/2009 | Posts: 5327

Nice thread Op but, it would be appreciated with before and affter photos just for visual stimulation.

That Asian fella SquatinCassanova for instance and his collage being a prime example.
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#20

itstheday

Member

Join Date: 11/12/2012 | Posts: 34

funny thing is nobody needs to know this. get in there and start lifting heavy shit until you cant anymore. simple as that. and if your curious about something specific look it up. write down your progress.
hundredpushups.com , theres also links to shit like this for situps, dips, pullups etc.... do the work, simple as that. you cant fail a workout, people know what to do, they just put it off.
 
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