the general healthy lifestyle thread

[oLi]

My tip to you Jono is to read books, get information on the internet, read studdies and don't rely on what you've heard from others

[manutd.]

My tip to you Jono is to read books, get information on the internet, read studdies and don't rely on what you've heard from others

I just read a nice article containing worthy information on working out, what to eat, how to stretch each muscle and whatnot. If you stretch while you're working out it helps your muscles grow even faster. I actually didn't know that. I usually just stretch before a workout but not during.

[L_I_S]

i usually do around 8 reps, 3 sets of whatever lift i am doing.

this is exactly how many you should be doing

wats does this mean, the very low, low etc part

1-2 repetitions: Very Low, Low, Low, Excellent
3-5 repetitions: Very Low, Low, Decent to Good, Excellent
6-8 repetitions: Very Low, Good, Excellent, Good
9-12 repetitions: Low, Excellent, Very Good, Good Within Rep R.
13-15 repetitions: Decent, Very Good, Decent to Good, Endurance
16-25 repetitions: Very Good, Diminishing, Low, Endurance
25-50 repetitions: Excellent, Low, Very Low, Endurance

and thanks 4 the advice jono :thumbsup:
ill try eat more tuna..i got lots of it. but im probely going 2 use regular bread. in the tuna, can it be tuna in oil or the water one? and can i put other stuff in it e.g bit of lemon juice, lettuce, etc

It means that different types of muscle fibres are stimulated depending on how many reps you do. As you see Jono is clearly wrong when he told you to do low reps for mass, this studdy and every other studdy on this topic shows that low reps are for strenght, for mass you should do 9-12 reps as you see in this studdy this gave excellent volume results

9-12 reps is low fool

If you want to bulk its low reps, low sets. So what macca said about 8 reps and 3 sets, and it has to be heavy. You can push yourself a few extra reps if your not feeling the burn and if its on your last sets

If you want to get more cut, than lift light, with many reps.

Of course you will build strength with high resistance weights training, its appropriatly called "strength" training.

If 9-12 is a low amount of reps than what is 1-2?

Well i wasnt referring to the table you quoted. On own experiance of going to gym, and watching and getting advice from others, the appropriate amount of reps for getting bulk should be between 8-10, you can go 1 or 2 reps higher to push yourself, but the average is in there.

20kg of what? dumbell curls, bench press, deadlifts?

siting curl and hammer curls.

Repetition Range: Type I, Type IIA, Type IIB, Strength Gains
9-12 repetitions:        Low,   Excellent, Very Good, Good Within Rep R.


Do you see it now? With 9-12 reps Type I muscle fibres are stimulated low, type IIa excellent, type IIb very good

sorry i dont know wat muscle fibre means and all that. does it mean like, all the muscles in ur biceps r made from those fibres and if u do 9-12 reps u will gain mass faster rite?

i do 20kg, 6 sets on 8 reps; its pretty heavey for me. is that the rite way 2 gain mass? because i cant do 9-12.

cut down on sets and make it heavier

i dont think i can lift much more heavier coz i gotta go up by 2.2kg intervals. i dont have small plates

so i should do 7 reps of 5 sets yea?

How much do you bench?

And whats your rest intervals between each set?

i dont really bench press, but wen i last went 2 the gym i did 60kg 8 reps, 2 sets. although i have a bench press thing, i cbs moving the plates evrytime :P
i like push ups and handstand push ups more.

i rest 2mins per set wen doing biceps. thats enuf time rite

[Jono]

My tip to you Jono is to read books, get information on the internet, read studdies and don't rely on what you've heard from others

What are you saying? The stuff im saying is wrong? Is it? If what, tell me what ive said that has been wrong. Because i know the things ive said up to this point is right, and i know you know what im saying aiint wrong. So close your mouth. Do you have any personal experiance? Ive done my research, ive put that research into practise, what have you done?

i usually do around 8 reps, 3 sets of whatever lift i am doing.

this is exactly how many you should be doing

wats does this mean, the very low, low etc part

1-2 repetitions: Very Low, Low, Low, Excellent
3-5 repetitions: Very Low, Low, Decent to Good, Excellent
6-8 repetitions: Very Low, Good, Excellent, Good
9-12 repetitions: Low, Excellent, Very Good, Good Within Rep R.
13-15 repetitions: Decent, Very Good, Decent to Good, Endurance
16-25 repetitions: Very Good, Diminishing, Low, Endurance
25-50 repetitions: Excellent, Low, Very Low, Endurance

and thanks 4 the advice jono :thumbsup:
ill try eat more tuna..i got lots of it. but im probely going 2 use regular bread. in the tuna, can it be tuna in oil or the water one? and can i put other stuff in it e.g bit of lemon juice, lettuce, etc

It means that different types of muscle fibres are stimulated depending on how many reps you do. As you see Jono is clearly wrong when he told you to do low reps for mass, this studdy and every other studdy on this topic shows that low reps are for strenght, for mass you should do 9-12 reps as you see in this studdy this gave excellent volume results

9-12 reps is low fool

If you want to bulk its low reps, low sets. So what macca said about 8 reps and 3 sets, and it has to be heavy. You can push yourself a few extra reps if your not feeling the burn and if its on your last sets

If you want to get more cut, than lift light, with many reps.

Of course you will build strength with high resistance weights training, its appropriatly called "strength" training.

If 9-12 is a low amount of reps than what is 1-2?

Well i wasnt referring to the table you quoted. On own experiance of going to gym, and watching and getting advice from others, the appropriate amount of reps for getting bulk should be between 8-10, you can go 1 or 2 reps higher to push yourself, but the average is in there.

20kg of what? dumbell curls, bench press, deadlifts?

siting curl and hammer curls.

Repetition Range: Type I, Type IIA, Type IIB, Strength Gains
9-12 repetitions:        Low,   Excellent, Very Good, Good Within Rep R.


Do you see it now? With 9-12 reps Type I muscle fibres are stimulated low, type IIa excellent, type IIb very good

sorry i dont know wat muscle fibre means and all that. does it mean like, all the muscles in ur biceps r made from those fibres and if u do 9-12 reps u will gain mass faster rite?

i do 20kg, 6 sets on 8 reps; its pretty heavey for me. is that the rite way 2 gain mass? because i cant do 9-12.

cut down on sets and make it heavier

i dont think i can lift much more heavier coz i gotta go up by 2.2kg intervals. i dont have small plates

so i should do 7 reps of 5 sets yea?

How much do you bench?

And whats your rest intervals between each set?

i dont really bench press, but wen i last went 2 the gym i did 60kg 8 reps, 2 sets. although i have a bench press thing, i cbs moving the plates evrytime :P
i like push ups and handstand push ups more.

i rest 2mins per set wen doing biceps. thats enuf time rite

See thats a problem right there, although push ups are great, they are for cutting up your body. So this is a possible reason why your getting more cut and toned rather than getting more bulk.

My advice is to switch doing push ups to doing bench. You dont have to give it up all together, but you should include bench press into your routine.

Have you been weighing yourself? Have you been putting on weight or has it been constant for along time?

[L_I_S]

See thats a problem right there, although push ups are great, they are for cutting up your body. So this is a possible reason why your getting more cut and toned rather than getting more bulk.

My advice is to switch doing push ups to doing bench. You dont have to give it up all together, but you should include bench press into your routine.

Have you been weighing yourself? Have you been putting on weight or has it been constant for along time?

ahh i c. ok ill do bench...im going 2 have 2 buy more plates

i wiegh my self regurlary its been 65-68kg for a wile. im eating tuna wen theres no food so i can gain some wieght  :thumbsup:

[Jono]

See thats a problem right there, although push ups are great, they are for cutting up your body. So this is a possible reason why your getting more cut and toned rather than getting more bulk.

My advice is to switch doing push ups to doing bench. You dont have to give it up all together, but you should include bench press into your routine.

Have you been weighing yourself? Have you been putting on weight or has it been constant for along time?

ahh i c. ok ill do bench...im going 2 have 2 buy more plates

i wiegh my self regurlary its been 65-68kg for a wile. im eating tuna wen theres no food so i can gain some wieght  :thumbsup:

If your weight has been constant for a long time its because your not eating enough.

Remember what i said try and eat a satifying high carb meal every two hours. And cut down on as much cardio as possible. This includes freestyle, but if dont wanna cut down on it, make sure you drink heaps of water during freestyle, and eat alot after....ALOT

[oLi]

My tip to you Jono is to read books, get information on the internet, read studdies and don't rely on what you've heard from others

If you stretch while you're working out it helps your muscles grow even faster.

No it doesn't. Show your source for this. It has been proven several time that stretching gives you no more than flexibility in your muscle, something working out in full rom also does which in most cases for most people make stretching useless

Department of Rehabilitation, Academy of Physical Education, Al. Jana Pawla II 78, 31-571 Kraków, Poland.

OBJECTIVE: The objective of this study was to assess the influence of different relaxation modes: stretching (ST), active recovery (AR), and passive recovery (PR) on muscle relaxation after dynamic exercise of the quadriceps femoris. DESIGN: Ten healthy male volunteers between 24 and 38 yrs of age participated in this study. After the warm-up, subjects performed three sets of dynamic leg extension and flexion (at an angle of 20-110 degrees) at 50% of previously determined maximal voluntary contraction (MVC), with 30 secs. of rest between sets. Immediately after completing the leg exercise, one of the relaxation methods was applied, in a randomized order (AR, PR, ST). Then, subjects performed isometric knee extension at 50% of MVC to the point of fatigue, and surface electromyogram (EMG) of the vastus lateralis muscle was measured. RESULTS: After AR, the mean MVC was significantly (P < 0.05) higher than after PR and ST. Moreover, there was no difference in MVC between AR and baseline (P > 0.05). Total time of the effort during EMG measurement was significantly lower for all three recovery modes than at baseline. During the effort after both PR and ST, there was no significant increase in motor unit activation, but a significant increase was noted after AR (P < 0.05). There was no difference in frequency between any of the recovery modes and baseline (P > 0.05). CONCLUSION: The results of this study suggest that the most appropriate and effective recovery mode after dynamic muscle fatigue involves light, active exercises, such as cycling with minimal resistance.

To examine the time course (immediate, 10, 20, and 30 min) for the acute effects of 2, 4, and 8 min of passive stretching (PS) on isometric peak torque (PT), percent voluntary activation (%VA), EMG amplitude, peak twitch torque (PTT), rate of twitch torque development (RTD), and range of motion (ROM) of the plantarflexors.

Thirteen volunteers (mean +/- SD age, 22 +/- 3 yr) participated in four randomly ordered experimental trials: control (CON) with no stretching, 2 min (PS2), 4 min (PS4), and 8 min (PS8) of PS. Testing was conducted before (pre), immediately after (post), and at 10, 20, and 30 min poststretching. The PS trials involved varied repetitions of 30-s passive stretches, whereas the CON trial included 15 min of resting. PT, %VA, EMG amplitude, PTT, and RTD were assessed during the twitch interpolation technique, whereas ROM was quantified as the maximum tolerable angle of passive dorsiflexion.

PT decreased (P</= 0.05) immediately after all conditions [CON (4%), PS2 (2%), PS4 (4%), and PS8 (6%)] but returned to baseline at 10, 20, and 30 min poststretching. %VA and EMG amplitude were unaltered (P > 0.05) after all conditions. PTT and RTD decreased (P </= 0.05) immediately after the PS4 (7%) and the PS8 (6%) conditions only; however, these changes were not sufficient to alter voluntary force production. There were also increases (P </= 0.05) in ROM after the PS2 (8%), the PS4 (14%), and the PS8 (13%) conditions that returned to baseline after 10 min.

Practical durations of stretching (2, 4, or 8 min) of the plantarflexors did not decrease isometric PT compared with the CON but caused temporary improvements in the ROM, thereby questioning the overall detrimental influence of PS on performance.

Cryotherapy, stretching, homeopathy, ultrasound and electrical current modalities have demonstrated no effect on the alleviation of muscle soreness or other DOMS symptoms."

Sports Med. 2003;33(2):145-64. Delayed onset muscle soreness : treatment strategies and performance factors.

"The exercise bout produced severe DOMS, with parameters peaking and troughing at 48 h postexercise. However, no significant differences were found, regarding any of the parameters, when comparing stretched and nonstretched legs."

Scand J Med Sci Sports. 1999 Aug;9(4):219-25.

"Other conventional approaches, such as massage, ultrasound, and stretching appear less promising."

J Strength Cond Res. 2003 Feb;17(1):197-208. Treatment and prevention of delayed onset muscle soreness.

"It is concluded that passive stretching did not have any significant influence on increased plasma-CK, muscle pain, muscle strength and the PCr/P(i) ratio, indicating that passive stretching after eccentric exercise cannot prevent secondary pathological alterations."

Scand J Med Sci Sports. 1998 Aug;8(4):216-21. The effect of stretching on delayed onset muscle soreness, and other detrimental effects following eccentric exercise.

"Stretching before or after exercising does not confer protection from muscle soreness."

BMJ. 2002 Aug 31;325(7362):468, Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review.

"No time-by-treatment interactions were found. DOMS on pressure, extension angle and myoglobin concentration in blood did not differ between the groups."

Int J Sports Med. 1994 Oct;15(7):414-9.

"We concluded that static stretching and/or warm-up does not prevent DOMS resulting from exhaustive exercise."

Res Q Exerc Sport. 1989 Dec;60(4):357-61.

[oLi]

See thats a problem right there, although push ups are great, they are for cutting up your body. So this is a possible reason why your getting more cut and toned rather than getting more bulk.

Incorrect once again.

The only thing that matters is your calory balance. If you've ate more than you've burned you will gain weight. If you eat less than you burn you will loose weight.

[manutd.]

Sorry oLi. I read that when you stretch, you're obviously stretching the muscle which helps it grow and recover faster, resulting in it being bigger.

Oh well.

[oLi]

Why are you saying sorry?  :dontknow:

[manutd.]

Cause I'm a nice guy.  :cheers:

[Jono]

See thats a problem right there, although push ups are great, they are for cutting up your body. So this is a possible reason why your getting more cut and toned rather than getting more bulk.

Incorrect once again.

The only thing that matters is your calory balance. If you've ate more than you've burned you will gain weight. If you eat less than you burn you will loose weight.

Incorrect once again ? Seriously you need to stop trying and proving me wrong all the time, like I said before find something I have said that has been wrong, if you can't than close your mouth.

There are different exercises for bulking and for cutting up. Just like there is different exercises for anerobic exercise, as there is for aerobic exercise.

L_I_S said before he does pushups for 2 minutes, this is an endurance exercise, and will not help in bulking. He is not lifting heavy and he is doing many reps. For eg. it is like doing 10kg benchpress for 2 minutes, probably even lighter.

You should check out the rest of the post where you got my quote from, because im sure i said you have to EAT, and im sure ive said it before in other posts that you have to eat if you want to bulk.