Beyond Football - Freestyle Football Forum
General Category => General Chat => Topic started by: L_I_S on Apr 03, 2011, 01:13: AM
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Does anyone do any body work for strength, edurance, looks etc?
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I do training for my knees (basically endurance shit)
Speaking of which, I eat like a fucking machine, is there anything specific I should eat to gain weight? (I eat anywhere between 20-40k calories a day)
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(I eat anywhere between 20-40k calories a day)
buahahahahahahahahahhahahahahahahahahahahahahahahahahahahahahhahahaha(haha)
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I do training for my knees (basically endurance shit)
Speaking of which, I eat like a fucking machine, is there anything specific I should eat to gain weight? (I eat anywhere between 20-40k calories a day)
lmao..no you can't.
3500 Calories = 1lbs. On average you expend 2100 calories a day on regular life activities. Eating a 2000 Kcal surplus will have you gaining around 2lbs in 3 days. If you can handle more calories, obviously you'll gain weight faster. If you're freestyling, don't forget that it will kill a lot of calories so you'll have to up your surplus on those days.
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(I eat anywhere between 20-40k calories a day)
:043: :043: :043: :043: :043:
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I regularly do some workout, but not as hardcore shit as Mr. Cherek.
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What kind of stuff do you do and what are your goals, Sven?
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I got into working out a few months ago. Used to work out all the time then stopped for a couple of years.
I try to take protein when I can as well. There was a good thread here with some good tips.
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So far we have 2 other people? lol..
Has anyone here stopped freestyling to put on weight? I find it impossible to gain weight whilst freestyling..I can never get enough of a calorie surplus when I freestyle.
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So far we have 2 other people? lol..
Has anyone here stopped freestyling to put on weight? I find it impossible to gain weight whilst freestyling..I can never get enough of a calorie surplus when I freestyle.
:sign0066:
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It's completely impossible for me to put on weight, I just burn it all the time. My whole family is like that. Doesn't matter how much I eat even if I don't exercise I burn it off.
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well i exercise a bit, but with pretty small weights and stuff... comes along football physique trainings..
So far we have 2 other people? lol..
Has anyone here stopped freestyling to put on weight? I find it impossible to gain weight whilst freestyling..I can never get enough of a calorie surplus when I freestyle.
you should eat protein supplements then ;)
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Yeah I workout a lot. Routine is 3 days on 1 day off.
I take a different array of supplements, right now as I'm bulking up I'm taking USN Anabolic Muscle fuel which you take an hour before the gym and within 30 minutes of finishing a workout. That is a mass gainer. I also take BSN Cell Mass which is a Creatine, designed to improve recovery and build mass, you take that as soon as you finish a workout, so it hits your muscles straight away. These supplements basically put on the muscle before summer, so you gain weight fast. By the end of this month / mid to next month I'll cut out both of the creatine and mass gainer and just start taking BSN Syntha 6 (Whey Protein, in my opinion the best whey you can get) as this will help with getting that cut and ripped look ready for the beach!
There's also a load of other things you can take, such as "cutters" but let's not talk about them ;)
Anyone need any advice on supplements, training routines or anything else let me know as I'd be more than happy to help.
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well i exercise a bit, but with pretty small weights and stuff... comes along football physique trainings..
So far we have 2 other people? lol..
Has anyone here stopped freestyling to put on weight? I find it impossible to gain weight whilst freestyling..I can never get enough of a calorie surplus when I freestyle.
you should eat protein supplements then ;)
I should but I'm trying to save money so I can travel.
Yeah I workout a lot. Routine is 3 days on 1 day off.
I take a different array of supplements, right now as I'm bulking up I'm taking USN Anabolic Muscle fuel which you take an hour before the gym and within 30 minutes of finishing a workout. That is a mass gainer. I also take BSN Cell Mass which is a Creatine, designed to improve recovery and build mass, you take that as soon as you finish a workout, so it hits your muscles straight away. These supplements basically put on the muscle before summer, so you gain weight fast. By the end of this month / mid to next month I'll cut out both of the creatine and mass gainer and just start taking BSN Syntha 6 (Whey Protein, in my opinion the best whey you can get) as this will help with getting that cut and ripped look ready for the beach!
There's also a load of other things you can take, such as "cutters" but let's not talk about them ;)
Anyone need any advice on supplements, training routines or anything else let me know as I'd be more than happy to help.
What's your routine?
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Oh man. At first I read deadlifts and BB rows and thought this guy knows some shit..then I read on.
4 sets of deadlifts? :embarrassed:
This should be one of your heavier lifts. If you can do 4 sets of it, up the load. After a set of deadlifts you shouldn't be able to perform another set. If you can, the weight isn't high enough for you.
6 different exercises for just for biceps? :embarrassed:
You know how redundant that is? I know what you're thinking, "I have to hit the muscle at all these different angles to make them grow".
You're probably over training too judging from what you've already told me.
One more thing I should let everyone know. When you find a work out routine on random sites, make sure they're designed for you. What I mean is, don't do a fucking body builder work out if you aren't already a body builder. These work outs work for body builders. If anyone else does them they'll see very slow results.
6 exercises your routine should contain. Squats, deadlifts, bench press, over head press, barbell rows and pull ups.
For anyone that wants to start lifting look up "strong lifts" and "starting strength". Both of these will help you a lot.
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had worked out the whole 2010, gained like 10 kilograms, pretty happy about the results. stopped now, since the motivation for fs came back
freestyle and working out don't go well with each other, you have to decide which one is more important for you, if you try to focus on both you'll suck at both. thank you
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Oh man. At first I read deadlifts and BB rows and thought this guy knows some shit..then I read on.
4 sets of deadlifts? :embarrassed:
This should be one of your heavier lifts. If you can do 4 sets of it, up the load. After a set of deadlifts you shouldn't be able to perform another set. If you can, the weight isn't high enough for you.
6 different exercises for just for biceps? :embarrassed:
You know how redundant that is? I know what you're thinking, "I have to hit the muscle at all these different angles to make them grow".
You're probably over training too judging from what you've already told me.
One more thing I should let everyone know. When you find a work out routine on random sites, make sure they're designed for you. What I mean is, don't do a fucking body builder work out if you aren't already a body builder. These work outs work for body builders. If anyone else does them they'll see very slow results.
6 exercises your routine should contain. Squats, deadlifts, bench press, over head press, barbell rows and pull ups.
For anyone that wants to start lifting look up "strong lifts" and "starting strength". Both of these will help you a lot.
Haha, pal. I train with a professional rugby player for Sale Sharks, he has a degree in sports science. I think he is of a better standard to set a workout routine than you. One set of deadlifts, no!!!!! We work off on the heaviest weight and then work your way down, that way by the time you are done your back is exhausted. What you have said there is like saying you should do one set on the bench press as it's the heaviest chest lift you do.
Also, did you not read my comment, I said I wouldn't usually do 6 different exercises (I realised I wrote on the original post as if I'd usually do that many, so I confused you) on a normal day I'd usually do 3 different exercises, I have big arms. The reason I did it today is because I'm going out. Yes, pretty vain but we all do it, having your arms looking pump in a tight t-shirt.
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just wondering....how much do u guys bench? :rolleyes:
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Oh man. At first I read deadlifts and BB rows and thought this guy knows some shit..then I read on.
4 sets of deadlifts? :embarrassed:
This should be one of your heavier lifts. If you can do 4 sets of it, up the load. After a set of deadlifts you shouldn't be able to perform another set. If you can, the weight isn't high enough for you.
6 different exercises for just for biceps? :embarrassed:
You know how redundant that is? I know what you're thinking, "I have to hit the muscle at all these different angles to make them grow".
You're probably over training too judging from what you've already told me.
One more thing I should let everyone know. When you find a work out routine on random sites, make sure they're designed for you. What I mean is, don't do a fucking body builder work out if you aren't already a body builder. These work outs work for body builders. If anyone else does them they'll see very slow results.
6 exercises your routine should contain. Squats, deadlifts, bench press, over head press, barbell rows and pull ups.
For anyone that wants to start lifting look up "strong lifts" and "starting strength". Both of these will help you a lot.
Haha, pal. I train with a professional rugby player for Sale Sharks, he has a degree in sports science. I think he is of a better standard to set a workout routine than you. One set of deadlifts, no!!!!! We work off on the heaviest weight and then work your way down, that way by the time you are done your back is exhausted. What you have said there is like saying you should do one set on the bench press as it's the heaviest chest lift you do.
Also, did you not read my comment, I said I wouldn't usually do 6 different exercises (I realised I wrote on the original post as if I'd usually do that many, so I confused you) on a normal day I'd usually do 3 different exercises, I have big arms. The reason I did it today is because I'm going out. Yes, pretty vain but we all do it, having your arms looking pump in a tight t-shirt.
For the deadlifts I assumed you were training for strength and in that case, I'm correct. But after reading the last comment you're clearly working for an aesthetic appeal. Which you may be correct about but it still looks like you're over training.
Yea, like the word professional has any merit these days *coughBillyWingrovecough*. I'm not spreading MY opinion..it's the information given by Mark Rippetoe.
Na, the same doesn't apply for bench press. It only applies for the deadlift. You should expend as much energy as you can with this lift since it works so many muscles at a time. Hence why so see heavy lifters deadlifting 3 times there body weight and 1.5 times their bench press. See the massive difference?
Oh I see, must've skipped the nitty gritty and went straight to the routine. My bad, completely my fault.
(http://wvpowerlifting.com/Historical_Images/1381002272_l.jpg)
That's Mark Rippetoe. He wrote the book "Starting Strength". It explains in depth why anyone lifting for stregth should lift a certain way. It won't help you look amazing but it has a lot of good information that is backed up by many builders. Like why squats and deadlifts are so important.
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Haha, do not preach to me about body builders or people who have written books. I've heard all that before. And why bring up billy wingrove in a gym article? That's pretty ridiculous and he doesn't have any relevance to the topic, do you know billy? have you met him personally? A professional is someone who makes a living off what they do, correct? Billy makes money from being a freestyler, he may not be the "best" but he still makes a life for himself out of it, quit hating.
I didn't doubt squats and deadlifts are important, why do you think I do them! Please talk to me about your routine, so I can criticize it, scrutinize it and pick your faults oh mighty gym god who does one set of deadlifts. You joker. How often do you go the gym? What muscle groups did you work out yesterday?
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Haha, do not preach to me about body builders or people who have written books. I've heard all that before. And why bring up billy wingrove in a gym article? That's pretty ridiculous and he doesn't have any relevance to the topic, do you know billy? have you met him personally? A professional is someone who makes a living off what they do, correct? Billy makes money from being a freestyler, he may not be the "best" but he still makes a life for himself out of it, quit hating.
So..you didn't get my point when I said your "professional" dudes means nothing. It means exactly what I highlighted.
I didn't doubt squats and deadlifts are important, why do you think I do them! Please talk to me about your routine, so I can criticize it, scrutinize it and pick your faults oh mighty gym god who does one set of deadlifts. You joker. How often do you go the gym? What muscle groups did you work out yesterday?
I wasn't speaking directly to you when I said that, I was pointing it out for everyone else. I don't isolate muscle groups, that's what a bodybuilder does. You need to have a fairly big frame before you start to isolate.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Barbell rows Rows
AxBxAxBx etc
If I had a chin up bar or a dip bar I'd do them too. I don't go to the gym.
Good luck finding faults in that.
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Workout regularly. Havent squatted since winter break but when I did I hit 225lbs for 4 reps. Deadlift was at 265lbs for 3. Currently focusing on chest and tri's more along with bodyweight excersizes.
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Workout regularly. Havent squatted since winter break but when I did I hit 225lbs for 4 reps. Deadlift was at 265lbs for 3. Currently focusing on chest and tri's more along with bodyweight excersizes.
How much did you weigh at the time of these lifts?
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(http://i55.tinypic.com/2dj6uqb.jpg)
Does anyone know a good pic uploading site that doesn't involve a captcha system. I'm sick of those :040:
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i have like 1.5gb of bodybuilding/strengthening books on my pc, also great recipe books for high protein meals etc. anybody want anything just ask :)
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Woah, why so much? What recipes do you have that don't contain tuna and cottage cheese?
I have this really good one that uses lentils and beef..I'll upload it when I'm on the pc.
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Woah, why so much? What recipes do you have that don't contain tuna and cottage cheese?
I have this really good one that uses lentils and beef..I'll upload it when I'm on the pc.
a friend gave me a memory stick with all of them lol.
i have about 5 recipe books (just did a search in the folder for 'recipe') so anyways here's the first one.. http://www.sendspace.com/file/1hqgq2 (http://www.sendspace.com/file/1hqgq2)
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Woah, why so much? What recipes do you have that don't contain tuna and cottage cheese?
I have this really good one that uses lentils and beef..I'll upload it when I'm on the pc.
a friend gave me a memory stick with all of them lol.
i have about 5 recipe books (just did a search in the folder for 'recipe') so anyways here's the first one.. http://www.sendspace.com/file/1hqgq2 (http://www.sendspace.com/file/1hqgq2)
Oh cool. Thank champ!
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How frequently and how long do you guys work out for?
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How frequently and how long do you guys work out for?
everyday :grin: kinda annoying to save some energy for fs though :P
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How frequently and how long do you guys work out for?
Every second day.
As long as it takes. 3 warm up sets, 3 work sets per exercise usually. 3 warm up sets take about 10 minutes tops and the work sets take about 15 tops. 25 X3 exercises + loading times + any other excess = 1 hour and a half.
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I work full time, so I can't work out as often as I'd like. I try to play soccer and basketball as well, so I'm often too tired to lift weights as well.
One thing that annoys me is doing legs. I want bigger legs but I have to stay in the gym for 3 hours if I want to do legs and upper properly. With only time for 2-3 sessions a week, it's tough to do both.
I think I'll get on P90X so I can get a whole body workout. Anyone on that?
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I want bigger legs but I have to stay in the gym for 3 hours if I want to do legs and upper properly. With only time for 2-3 sessions a week, it's tough to do both.
I think I'll get on P90X so I can get a whole body workout. Anyone on that?
I've never heard anyone that is aesthetic/built/strong say anything good about P90X..they do say it's shit though.
If you want big legs all you have to do is squats. 3X5 is enough. Add 5 pounds to every work out.
I can get you some pics of people that do exactly that if you want to see the results.
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I think P90X gives you something different - endurance, fitness, and helps you drop pounds.
I hear squats are terrible for your knees. I had two ACL surgeries so really don't wanna do anything that may harm my already bad knees. I did hear the sit-down ones are better for you while giving you a similar work out.
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I pretty sure that's just broscience. The only way you can stuff your knees up is if you use a machine and lock your body in an unnatural position and do the squats, that'll cause a problem everytime. Also if your form is complete shit. The thing that makes squats better than the all other exercises is that you use a lot more muscle during a squat and much less during any other exercise. Squats are also a great core exercise.
I think the next best thing for legs in incline leg press. You can stack HUGE amounts of weight on that. I remember when I first touched the machine how easy it was to move 200lbs.
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Gotcha. Yeah, I'm going to mix in squatting and incline leg press then.
Just pulled my groin playing indoor last night. Gonna have to sit out a few days. I swear man, I keep pulling all kinds of leg muscles. I guess I'm just getting old and I'm not doing enough running/sprinting to get ready for the match situations. :embarrassed: :embarrassed:
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lol you're only 25.
Yesterday I did military press and lifted 39kg/86lbs for 3X5. I had a shoulder injury and I couldn't do any shoulder exercises for ages. It isn't completely healed now, but it doesn't hurt unless I'm lifting at a certain angle. This was a big leap for me.
Anyone else achieve anything decent for themselves recently?
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Workout regularly. Havent squatted since winter break but when I did I hit 225lbs for 4 reps. Deadlift was at 265lbs for 3. Currently focusing on chest and tri's more along with bodyweight excersizes.
How much did you weigh at the time of these lifts?
140lbs
63ish kg
Finally can easily rep 135lb bench. Turns out one of my grandfathers didnt have his right pectoral muscle and surprise, neither do I.
For anyone wanting to get a good tricep workout, weighted dips
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Workout regularly. Havent squatted since winter break but when I did I hit 225lbs for 4 reps. Deadlift was at 265lbs for 3. Currently focusing on chest and tri's more along with bodyweight excersizes.
How much did you weigh at the time of these lifts?
140lbs
63ish kg
Finally can easily rep 135lb bench. Turns out one of my grandfathers didnt have his right pectoral muscle and surprise, neither do I.
For anyone wanting to get a good tricep workout, weighted dips
That's pretty good.
That must be a huge disadvantage. I'm suprised you didn't notice earlier.
I agree, weighted dips are the best for that.
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Hit the gym three times a week and do light freestyle sessions from time to time when I feel like it for cardio. Ask me anything if you want experts advice.
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Wanna add 1 inch to your arms in 15-30 days?
Use this machine:
(http://www.bodypowerusa.com/bodysolidpics1/images/GCCO150S_2%20users.jpg)
Biceps: do 10 curls on high weight, then drop weight one bar and do 10 more right away, lower weight one more time and do 10 more. So 30 total reps. Rest for a little and then do the same thing 2 more times.
Triceps: same thing as above but doing triceps like the guy in the picture. Do it each time you're in the gym and you'll add muscle mass pretty easy.
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Hit the gym three times a week and do light freestyle sessions from time to time when I feel like it for cardio. Ask me anything if you want experts advice.
No body listen to this guy. He doesn't even put the bar down when he does deadlifts, his squats aren't even parallel to the ground.. :cheesy: ..who knows what bullshit he could come up with.
I'd highly suggest you just read around and don't trust any information you aquire from people trying to make money out of you. 'The secrets to this' $49.95, 'how to put on muscle as a hardgainer' for a low price off etc. Just read a lot.
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Hit the gym three times a week and do light freestyle sessions from time to time when I feel like it for cardio. Ask me anything if you want experts advice.
He doesn't even put the bar down when he does deadlifts, his squats aren't even parallel to the ground..
No not really. Oh and by the way, who are you?
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Hit the gym three times a week and do light freestyle sessions from time to time when I feel like it for cardio. Ask me anything if you want experts advice.
He doesn't even put the bar down when he does deadlifts, his squats aren't even parallel to the ground..
No not really. Oh and by the way, who are you?
lol link those videos you put on your channel.
I am you from the past. You don't see it?
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@L_I_S no offence... but u look pretty dam skinny :rolleyes: i find it kinda strange that u know all this stuff but ur not big :rolleyes:
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@L_I_S no offence... but u look pretty dam skinny :rolleyes: i find it kinda strange that u know all this stuff but ur not big :rolleyes:
It's fine, I've been training for like 2-3 months and reading for 5 months. I am not skinny any more anyway. I was 66-67kg in my freestyle videos and now I'm 73-74kg which puts me well into the healthy weight class range.
Size =/= strength. It's possible to train your muscle to become stronger and not become much bigger. My friend is at 67kg after 1.5 years of working out. He can bench 1.4bw for reps but he still looks almost the same.
Look up: myofibrillar hypertrophy vs sarcoplasmic hypertrophy.
It's up to you who you want to listen to. I made sure I was well educated before I even touched weights.
100 kg squat (http://www.youtube.com/watch?v=OvHFzAsD8yw#ws)
Listen to the guy that's been training for years and does his squats like this. His squats are probably lower than his bench press.
He probably took a lot of lessons in 'broscience' too :grin:
"Bro, if you wank you'll lose all your muscle gains"
"Bro, if you do high reps you can tone your muscles up"
"Bro, do crunches if you want to lose fat around your stomach area"
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So..how's everyone going with their workouts/training?
What do you guys do about stretch marks?
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I have a question. do people out for a good looking body or for health?
i think good health is achievable without working out. so why all this?i am not against it, just want to know how people think :)
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i workout when i'm feeling fat :043:
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I've been doing my 2-3 work outs in the gym, with indoor soccer another 2 times per week.
I have a pulled groin muscle right now so it's limiting my lower body work outs and soccer games played.
I really think I have an issue with something dealing with my muscles. I don't know why I get so many lower body muscle tears and pulls. I work out more than any of my friends, run more, play more soccer regularly, yet I pull shit all the time. I wonder if it's a lack of something in my system.
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I have a question. do people out for a good looking body or for health?
i think good health is achievable without working out. so why all this?i am not against it, just want to know how people think :)
You forgot to mention for strength :great:
I've been doing my 2-3 work outs in the gym, with indoor soccer another 2 times per week.
I have a pulled groin muscle right now so it's limiting my lower body work outs and soccer games played.
I really think I have an issue with something dealing with my muscles. I don't know why I get so many lower body muscle tears and pulls. I work out more than any of my friends, run more, play more soccer regularly, yet I pull shit all the time. I wonder if it's a lack of something in my system.
Maybe it's a stretching issue or a lack of ROM. Are you stretching dynamically while passing your ROM by a lot?
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I work out with a set of dumbbell i purchased !!
I do my workout 3 times a week !!
Monday:
Dumbbell press 4 set of 12 ( 15kg one dumbbell)
Dumbbell flies 4 set of 10 ( 10 kg )
Couple sets of push up
Abs:crunches,bicycles
Chair dips 3 set of 6-12
Dumbbell french press 3 set of 6-12
Wednesday:
Overhand pullups 3 set of 6-12
Underhand pullups 3 set of 6-12
Dumbbell rows
Abs
Dumbbell curls
Hammer curls
Friday:
Lunges 3 set of 3-12
Stiff legged dead lifts
calf raises
Abs
Alternating dumbell press
Side raise
Reverse flys
I can do 8 good pull up and 25 push up that's my strength level !
Am 60 kg
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magnesium supplement and the masseuse. Those things help me stay alive
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I work out with a set of dumbbell i purchased !!
I do my workout 3 times a week !!
Monday:
Dumbbell press 4 set of 12 ( 15kg one dumbbell)
Dumbbell flies 4 set of 10 ( 10 kg )
Couple sets of push up
Abs:crunches,bicycles
Chair dips 3 set of 6-12
Dumbbell french press 3 set of 6-12
Wednesday:
Overhand pullups 3 set of 6-12
Underhand pullups 3 set of 6-12
Dumbbell rows
Abs
Dumbbell curls
Hammer curls
Friday:
Lunges 3 set of 3-12
Stiff legged dead lifts
calf raises
Abs
Alternating dumbell press
Side raise
Reverse flys
I can do 8 good pull up and 25 push up that's my strength level !
Am 60 kg
What are you attempting to achieve with this routine?
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@ 62zahiir
Lower the reps for the upper body. Have at least one or two sets where you do a very heavy maximum effort, 3-6 reps. For the lower body I'd say up the reps on most sets but also have a couple of low rep sets where you go heavy.
I'm not really a big fan of the whole home gym thing unless you have one with all the necessary equipment. Dumb bells are ok but I'd say a barbell is a must to unless you have a leg press because without leg presses and without squats I have a hard time seeing any decent leg development coming your way. Other then that though just keep training hard and having fun and you'll see some results come.
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Maybe it's a stretching issue or a lack of ROM. Are you stretching dynamically while passing your ROM by a lot?
What's ROM? I probably need to stretch a little better.
magnesium supplement and the masseuse. Those things help me stay alive
What magnesium supplement do you use and why Magnesium? Haven't heard of this yet.
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Range of motion
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magnesium supplement and the masseuse. Those things help me stay alive
What magnesium supplement do you use and why Magnesium? Haven't heard of this yet.
Magnesium is good for you nerves system, helps calcium at absorption.
And the more important bodybuilding part. Magnesium helps making protein, it's needed on muscle contraction, and it keeps mitosis running on right rate.
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magnesium supplement and the masseuse. Those things help me stay alive
What magnesium supplement do you use and why Magnesium? Haven't heard of this yet.
Magnesium is good for you nerves system, helps calcium at absorption.
And the more important bodybuilding part. Magnesium helps making protein, it's needed on muscle contraction, and it keeps mitosis running on right rate.
Doesn't magnesium actually block calcium absorption? Or is that zink?
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magnesium supplement and the masseuse. Those things help me stay alive
What magnesium supplement do you use and why Magnesium? Haven't heard of this yet.
Magnesium is good for you nerves system, helps calcium at absorption.
And the more important bodybuilding part. Magnesium helps making protein, it's needed on muscle contraction, and it keeps mitosis running on right rate.
Doesn't magnesium actually block calcium absorption? Or is that zink?
too much zn as supplement disrupts absorption of cu and fe... according to my knowledge magnesium only have positive effect on absorption of calcium
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Some recent squatting for a supplement company. Just recorded this one set in return for some supplements and a ton of other stuff. Really great deal, I'm certainly happy about it!
squat 17 june 2011 100 kg - Oliver Cherek (http://www.youtube.com/watch?v=iO42NRGWYP0#ws)
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Some recent squatting for a supplement company. Just recorded this one set in return for some supplements and a ton of other stuff. Really great deal, I'm certainly happy about it!
squat 17 june 2011 100 kg - Oliver Cherek (http://www.youtube.com/watch?v=iO42NRGWYP0#ws)
What's your height and bf%? It's hard to believe that you're only 1-2kg more than me.
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Some recent squatting for a supplement company. Just recorded this one set in return for some supplements and a ton of other stuff. Really great deal, I'm certainly happy about it!
squat 17 june 2011 100 kg - Oliver Cherek (http://www.youtube.com/watch?v=iO42NRGWYP0#ws)
What's your height and bf%? It's hard to believe that you're only 1-2kg more than me.
178 cm, not sure about bf but I suppose something around 8-11%
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Some recent squatting for a supplement company. Just recorded this one set in return for some supplements and a ton of other stuff. Really great deal, I'm certainly happy about it!
squat 17 june 2011 100 kg - Oliver Cherek (http://www.youtube.com/watch?v=iO42NRGWYP0#ws)
What's your height and bf%? It's hard to believe that you're only 1-2kg more than me.
178 cm, not sure about bf but I suppose something around 8-11%
Thanks. I'm the same in height but higher bf%.
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Some recent squatting for a supplement company. Just recorded this one set in return for some supplements and a ton of other stuff. Really great deal, I'm certainly happy about it!
squat 17 june 2011 100 kg - Oliver Cherek (http://www.youtube.com/watch?v=iO42NRGWYP0#ws)
What's your height and bf%? It's hard to believe that you're only 1-2kg more than me.
That's really my weight. I've bounced up now due to ditching my diet because there's not much to do away from the house and especially at a vacation. A couple of days before that video I was at 74.9 kg. But please note that the weight I state is directly in the morning after taking a piss wearing nothing but under wear. After eating, drinking and what not that 74.9 might increase to 78 in the evening.
Passport says I'm 178 cm I think but I doubt it. Probably closer to 176 but yeah around those numbers.
BF is certainly not 8-11 %. A lot more like 12-14 %. At 8 % you are very hard. I'm still fat lol.
I'm gonna do my first serious bulk this fall + winter and possibly compete in the summer of 2011 in a novice body building competition. If not in 2011 then certainly in 2012.
Here's a clip from today Chest dumb bell press 35 kg (http://www.youtube.com/watch?v=8fZLah81Lu8#ws)
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Yea, I didn't think you were under 11%. When I saw the clip of the squatting I could see 2 degrees of separation(I think that's the term) in your quads so I thought that 11% might be possible.
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BUMP!
This was me, I was injured in those places but now the chest/shoulder one is nearly healed. I can't do deadlifts or even barbell rows. Anyway, started lifting again after I've healed. ]
I'm 15% bf @ 76kg. I deadlifted 110kg(I'm pretty sure I could do more) during injury time and then I had to stop since I couldn't walk the next day
How's everyone else doing?
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whoa its good someone bumped this up, I needed help lol. I'm 14 (turning 15 this december though) and am placed in my weight training class..and the teacher actually measures our improvement every 3 weeks to see if we aren't slacking off. I'm 60 kg, 10% body fat, and am really focused on benching, but I'm not seeing much of an improvement..benching around 75 lbs only. any tips? im really new to this whole thing btw
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How many times do you lift 75 lbs?
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I do 3 sets, first set of 15, then 12, then 8. i guess i dont go 100% on the first 2 sets cuz i try to save energy for the last one, is that a good technique? and btw this is gonna sound retarded but..when you say how much you bench, you include the weight of the barbell right? :embarrassed: :017: :lol_hitting:
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I do 3 sets, first set of 15, then 12, then 8. i guess i dont go 100% on the first 2 sets cuz i try to save energy for the last one, is that a good technique? and btw this is gonna sound retarded but..when you say how much you bench, you include the weight of the barbell right? :embarrassed: :017: :lol_hitting:
Haha yes you include the bar (which is usually 40 or 45 lbs)
I have always been into working out but just got into weightlifting....btw i weigh 148 and bench 225....here are just some basic tips.
-Always have a spotter
-Stretch out and warm up beforehand
-Make sure when you are weight lifting you are not just benching, but working all major muscle groups to get a full workout
-Lift everyother day to give your muscles time to recover
-In bench make sure you keep the bar steady and when you bring the bar down your hands should be wide enough so your elbows make 90 degree angles
-Plant your feet to give yourself a good base
-Inhale when bringing the bar down, exhale when pressing up
Thats about it man, if you have any other questions just shooot :13:
and and btw when i do sets i alternate between a pyramid and drop sets, so say on monday i'll do drop sets( start at max weight you can do 10 reps of and then drop 5 lbs and do 10 reps, repeated till your down to the bar) to work my endurance, and then wednesday ill do a pyramid work out(start at max ten rep and then at 5 lbs and drop 2 reps and then do that until your at 2 reps and you're up 20 lbs from your starting weight, then you go back down, decreasing weight, adding rep until your back to your starting set), and then on friday i'll do drop-sets again
hope this helps
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whoa thanks a lot man :)
since I have weight training as a school course, I have it 5 times a week, but every day we focus on different things. I set my schedule like this:
Monday
Biceps/triceps/forearm
Tuesday:
Cardio
Wednesday:
Back
Thursday:
Chest
Friday:
Legs
I have a basic idea for basically everything except for back and legs. For my back, I only tend to work on the "fly" machine and t-bar row. For my legs..I just end up doing some squats, that's all. Any ideas for those? And if you think there's something not right with my schedule, please lemme know! I really want to see results
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whoa thanks a lot man :)
since I have weight training as a school course, I have it 5 times a week, but every day we focus on different things. I set my schedule like this:
Monday
Biceps/triceps/forearm
Tuesday:
Cardio
Wednesday:
Back
Thursday:
Chest
Friday:
Legs
I have a basic idea for basically everything except for back and legs. For my back, I only tend to work on the "fly" machine and t-bar row. For my legs..I just end up doing some squats, that's all. Any ideas for those? And if you think there's something not right with my schedule, please lemme know! I really want to see results
Train like a body builder will not make you look like a body builder. You do not need a whole day for legs and back. You completely missed shoulders. Take advantage of big lifts because they can work a huge portion of your body in one lift.
Do something like this:
2-3 low weight warm up sets. 3 minutes in between workout sets.
Workout A:
Row(which ever row you prefer) 3x5
Bench press 3x5
Deadlift 1x5 (Up this by 5 lbs in every work out until you can't)
Workout B:
Chin ups (Body builders say to do this to fail, but gymnasts say set a number amount) Either way you choose, do at least 8
Over head press 3x5
Squats 3x5 (Up this in ever work out by 5 lbs until you can't)
AxBx Repeat from A. X is rest days, or cardio if you want to.
If you do this with a 600 calorie surplus, I grantee you'll get stronger and put on mass. I got my brother to do something like this for a few months and he's 20lbs heavier and a lot bigger that he used to be. I didn't include any calves work because he was an x-tennis player with huge calves already + he didn't care for them. Feel free to add those at the end of the work outs. I'm pretty sure that this routine hits all muscles. You should be JUST able to get that 5th rep in, if it's too easy, it's time to up it.
Any questions?
Oh and yes, I include the bar...it is weight and you are moving it.
Today I'm going to go for the 100lbs mark for OHP! I've done it before but that was pre-injury.
EDIT: I completely forgot about dips! Add them to workout B.
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I did it! 45kg, 45kg, then I didn't think I could push out 5 more reps so I did 47.5kg for 3 reps. I think that's about 105lbs.
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Be careful not to lock your arms too much when lifting if you're young. You're still in your rapid growth phase so you don't want to hurt your growth by locking your arms. I've heard this from docs when I was young.
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thanks for the input man. we have a shitty shoulder press machine here..it keeps jamming up so I decided to leave that alone lol. any ideas for exercises for them?
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thanks for the input man. we have a shitty shoulder press machine here..it keeps jamming up so I decided to leave that alone lol. any ideas for exercises for them?
Everything I said was using free weights.
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New PRs!
Bench 1x90kg and OHP 2x52.5 ..I can lift thin girls over my head now :grin:
Edit:Typo
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Nice man... I've been gaining weight like crazy. I always used to be 155-160 lbs but not I'm at 172. I don't know how I gained this weight.
It's helping me gain muscle though. Upper body looks bigger but gotta work my abs more. Can't get old and get a belly! :021:
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It's helping me gain muscle though. Upper body looks bigger but gotta work my abs more. Can't get old and get a belly! :021:
Don't drink so much beer :grin:
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Nice man... I've been gaining weight like crazy. I always used to be 155-160 lbs but not I'm at 172. I don't know how I gained this weight.
It's helping me gain muscle though. Upper body looks bigger but gotta work my abs more. Can't get old and get a belly! :021:
Thanks! I should hit the 200lb mark soon. Btw, almost no correlation between the two.
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I share some tips and other fun stuff over at www.youtube.com/olivercherekfitness (http://www.youtube.com/olivercherekfitness) go have a look if you're interested :)
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What you like better? Working out or freestyle?
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I've stopped using weights and I'm concentrating purely on a body weight conditioning.
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I've stopped using weights and I'm concentrating purely on a body weight conditioning.
How's it working for you?
P90X type of stuff?
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How's it working for you?
P90X type of stuff?
Na, more like gymnast lever stuff. I really like it! It's amazing what the human body can do in terms of control with some training.