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| Thread: Weightlifters come here | |
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Celfious
Promising
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From earth
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posted March 16, 2007 06:27 PM |
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Edited by Celfious at 18:29, 16 Mar 2007.
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Weightlifters come here
This is where we can talk about weight lifting.
I am totaly welcome to ideas on how to get cut, and increase size, and strength.
Whats the best way to get washboard abbs when I'm kind of overwieght (10-20 lbs)?
Any workout plans geared twoards A: Getting cut B: getting strength, and C: getting sized. And please include pics if the exersize is popular enough for google image search.
I know the marine of HC can help me, for a price.. Name it gootch lol
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Binabik
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posted March 16, 2007 08:16 PM |
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Forget working out with weights. Instead get a job involving heavy labor. Personally I love carpentry/framing houses. Picking up houses and moving them for a living should get you in shape
If you want to be a puss and work in an office, try having a dump truck deliver a couple yards of gravel to your house. Go out every day with a shovel and wheel barrow and move the gravel at least 50 feet to a different location.
Why pay money for a gym when you can get a much better workout for free, or even get paid for it?
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friendofgunnar
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posted March 16, 2007 08:24 PM |
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Quote:
Go out every day with a shovel and wheel barrow and move the gravel at least 50 feet to a different location.
LOL
ahh, reminds me of my prison days.
j/k
you know,
pumping weight is kind of futile because as soon as you stop your muscles go back to normal in about 2 or 3 weeks.
waste of time really, unless you're learning some type of skill in the process.
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Binabik
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posted March 16, 2007 08:31 PM |
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Quote:
LOL
ahh, reminds me of my prison days.
WOW!!! What prison was that? At mine they made us make license plates all day.
Seriously though. I really have thought about putting a pile of gravel in my back yard. I love shoveling gravel. I think I might even like it better than shoveling snow. (in case you can't tell, I'm being completely serious)
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kookastar
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posted March 16, 2007 08:36 PM |
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Before I was a teacher, and I needed to get into shape - I used to work longer hours - on my feet, physical labour. uhuh.
I had the same attitude as bini - exercise for fun! I used to work 60-80 hrs a week.
hmmmm
now I guess I do that multitasking
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uhuh
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Binabik
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posted March 16, 2007 08:51 PM |
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My last framing job was the best job I ever had. It was during a building boom so we kept busy. We usually worked 6 days a week and sometimes a short Sunday. When I had all day Sunday off, I couldn't wait for Monday to get there so I could go back to work. I will probably never have another job like that.
Sorry Celfious for going off topic. But you really should consider getting a job doing labor. It will shape your body differently than working with weights, and you won't get as bulky. But you will actualy be stronger. You can still get cut, but it's just a different shape than using weights. The important thing about doing labor is that you have to be much more careful to avoid injuries than you would working with weights.
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The_Gootch
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posted March 19, 2007 04:23 PM |
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? The sailor is tired of being nasty and unsat? Who woulda thunk?
Off the top of my head, I'd be inclined to agree with Binabik. Working labor does wonders for building actual strength than just pumping iron at a gym would. The keys are do to proper lifting techniques so as to protect your back at all costs.
Another thing is to know your body and its limits and not to overdo it. When I worked for a pipe fitter I was the one carrying his tool buckets around. I felt like a bad a** toting around 80-110 lb. buckets in each arm up until I started feeling a hernia developing.
If you have a good job then go with FoG's suggestion about learning a new skill. For best results, learn Muay Thai and do Pilates on the side. Pilates is great for building core muscles and developing flexibility. If you can't find a Pilates class nearby, check out Yoga then. Either one of those would be acceptable.
My information about the science of exercise and nutrition might be out of date. Covert Bailey was the one who I grew up listening to. Here's a few tidbits.
1. Your max heartrate is 220 minus your age. Don't ever exceed this number.
2. Aerobic exercise burns fat. Anaerobic exercise burns sugar. Think of a fire. Fat is a log and sugar is the kindling. Don't worry about the amount of calories you burn. The important part with exercising is the raising of your metabolisim.
3. Aerobic range is 50-65% of your max heart rate. Anaerobic range is 65%-85% of your max heart rate.
4. Men have their center of gravity right below their navel. Women have theirs on their hips. Fat accumulates on our bodies starting at our centers of gravity and expands outwards. Unfortunately we lose fat in the exact opposite direction. Your gut will be the last to go Celf.
5. Doing area specific exercises to try and burn fat at that area alone i.e. doing a gajillion ab exercises, is useless.
6. The ripped effect is a function of your body fat percentage. To achieve the ripped abs your body fat needs to be about 6% or less.
7. Less intensity and incresed length of exercise at the beginning. Last thing you want to do is tweak or tear something simply because of impatience.
8. Find a partner. Exercise becomes more interesting with a partner. Having a partner is also a useful motivational tool. The two of you should help keep each other honest.
9. Exercise should be done 5-6 times a week with at least one full day of rest. In my experience I've preferred 5 with two consecutive days but there are those who might swear by a 3 on one off regimen.
10. Size? Higher weights less reps. My preference is to find my max and work at 50-75% of it doing reps of 12-15. The corps bulked me up. Not weightlifting.
11. Mix things up.
12. Quit smoking.
13. Seriously curtail your drinking. It's amazing how much sugar there is in alcohol.
14. If worse comes to worse reenlist and join the corps. You'll have to do boot camp all over again but you'll learn some real self-discipline this time as well as developing a solid base for your body.
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Nidhgrin
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posted March 19, 2007 09:16 PM |
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Edited by Nidhgrin at 21:17, 19 Mar 2007.
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After a working day, my mind is usually tired, but my body doesn't want to go to sleep. Around 3-4 in the morning, my internal clock says it's time to rest. Unfortunately, I have to get up before 7 
So I started to work out a little, with as main purpose to tire myself out some more. Since I'm going trekking in the Himalaya in 2008, anything that increases my lung capacity is welcome too. And of course the other side effects are also nice
@The_Gootch:
Your post was very good and informative imo. Just a couple of questions, if you don't mind.
What are Muay Thai and Pilates? I've never heard of both before. Yoga, I know of, but I don't think I'm flexible enough to find it interesting.
Do you actually measure your heartrate while sporting, and why? Are you using some sort of device, or just a watch, and count your polse.
I understand what you're saying about doing area specific exercises, but what is the alternative? A friend invited me to join a rowing team in spring. It's said to be the most complete sport, but other than that, most sports or exercises focus on a few muscle groups alone, no?
Quote:
10. Size? Higher weights less reps. My preference is to find my max and work at 50-75% of it doing reps of 12-15. The corps bulked me up. Not weightlifting.
I didn't understand this, but it's probably a language thing. 
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2XtremeToTake
Promising
Supreme Hero
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posted March 19, 2007 09:26 PM |
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10. Size? Higher weights less reps. My preference is to find my max and work at 50-75% of it doing reps of 12-15. The corps bulked me up. Not weightlifting.
What he means is this. Allow me to define some terminology.
Reps = how many times you lift a certain weight in one set.
Set = 1 set is equal to however many reps you complete, usually to acheive a decent effect you'd work out with 3 sets or more.
Max = the maximum amount of weight you can lift with a certain lift.
For example, say Gootch's bench max is 300, so Gootch would work out with 50% of 300, which would be 150. He would proceed to bench press 150 pounds 12 times. That would be one set. He'll take a short break, and then get it 12 more times. That's two sets.
If you want to get bigger, you use more weights, around the 80%-90% range of your max, and less reps. If Gootch wanted size, he would bench press 240 around 5-8 times.
Anyways, I enjoy weightlifting some. However, a problem is my Bench press max. When I started my freshman year of high school my bench max was 135 (bad, I know.) By the end of the year it went up to 205. I'm now nearing the end of my Sophomore year and my bench max is now only 215. Thats 10 pounds in about 8 months. All of my other maxes have increased a ton, my squat max has went up from 325 to 380, and Power Clean from 175 to 200. But I just can't get my bench max up.
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Consis
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Of Ruby
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posted March 19, 2007 10:49 PM |
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Edited by Consis at 22:49, 19 Mar 2007.
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*sigh*
Finally 2XtremeToTake has something worth saying. Listen I'm not gonna panzy around with this subject. If you're a man then the first words out of your fingers in this thread should be a number describing what your pecs can accomplish. I don't wanna hear about no Jane Fonda wannabes. You girly poo underwhelming knuckleheads with a moldy brain the size of a pea need to focus on one single thing: Bench press.
My number is (225 lbs x 4) at the moment. Love it. Worship that number. Pray that I pass my greatness on to you. Make yourself worthy of its awesome universal attraction. Now get off this computer and go chew some barbed wire licorice for a snack. It also helps keep the the dentist away.
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2XtremeToTake
Promising
Supreme Hero
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posted March 19, 2007 11:22 PM |
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Finally, I disagree with Consis on something.
Contrary to popular belief, bench press is NOT Everything. There are many more muscles which should and need to be exercised more than your pecs. Sure, it may make you look really good, but just cause your bench is high doesn't mean you are strong, and in most sports a bench max won't be the first thing your coaches look at.
Mostly all sports require strong legs, so Squats and Leg presses are important here, as are Aerobic exercises such as running and even jump rope (Yes, it helps a ton).
Other explosive lifts also help too, such as Power Clean and Snatch.
There are other muscles in your upper body that need to be exercised just as much as your pecs, including your biceps (also known as the muscle that you see when you flex your arms.) which is probably the easiest to work out with. Simple curls will get this muscle bigger and stronger in no time.
The triceps (muscle along the back of the upper arm) need to be worked equally along with the Biceps.
And one of the worst things you can do is just work one muscle continually day after day. Doing so gives no time for that muscle to repair itself, and can actually lead to the muscle getting weaker over time. (Trust me, I've seen it happen). I'm not sure if Consis was being sarcastic or serious, but either way Do NOT focus on just your bench press.
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I almost had a psychic girlfriend but she left me before we met.
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RedSoxFan3
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Fan of Red Sox
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posted March 19, 2007 11:33 PM |
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Power clean was my best before I tore out my knee.
I used to max out at 200 on my power clean. For a guy my size (165-170 lbs) that's pretty good.
Power Clean is probably the most underrated for sports lifting. I think it's the one that really makes people quicker and faster.
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Consis
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posted March 20, 2007 12:52 AM |
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*giggle*
LoL!
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The_Gootch
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Kneel Before Me Sons of HC!!
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posted March 20, 2007 01:19 AM |
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What are Muay Thai and Pilates?
Muay Thai is Thai boxing. It is the finest form of kickboxing in the world. Thai fighters forced other fighters to adapt to their style.
Before Muay Thai became popular kickboxing was dominated by the likes of Benny "The Jet" Urquidez, Don "The Dragon" Wilson, and Marek Piotrowski. Leg kicks weren't allowed and neither were knees or elbows.
Muay Thai changed all of that.
Pilates is similar to Yoga in that there is focus on slow, controlled exercises that focus on balance and flexibility. From my experience, Pilates focuses on the abs and hip flexors, areas that tend to get neglected by those who are in a regular workout regimen.
Flexible bodies don't get built in a day. It's doubtful you'd be flexible for the likes of Yoga but that's ever more the reason to study something like it. I cannot stress the importance of stretching enough, especially as we get older.
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Do you actually measure your heartrate while sporting, and why? Are you using some sort of device, or just a watch, and count your polse.
When I do circuit training yes I monitor my heartrate religiously. I measure it because I have a certain zone I want to maintain. If my heart is working too hard it means all I'm doing is anaerobic work and not aerobic work.
My preferred way of measuring my pulse is via watch or clock. I measure the pulse on my neck for 6 seconds and multiply the result by 10. Note: First beat doesn't get counted.
Quote:
I understand what you're saying about doing area specific exercises, but what is the alternative? A friend invited me to join a rowing team in spring. It's said to be the most complete sport, but other than that, most sports or exercises focus on a few muscle groups alone, no?
Three good things happen from rowing. One, you get a terrific workout. Two, there is fine team work involved in it. And three, you get rough, calloused hands that women will swoon over.
There is nothing wrong with say, doing a lot of ab exercises. Strong abdominals reinforce your back. That alone makes it crucial to do the exercises.
Celfious I think was of the opinion that if he did ab exercises to the exclusion of an all around regimen it would give him that special 'ripped' look that he's interested in.
Quote:
So I started to work out a little, with as main purpose to tire myself out some more. Since I'm going trekking in the Himalaya in 2008, anything that increases my lung capacity is welcome too. And of course the other side effects are also nice
Himalayas? Ye gods. Ok. Find the highest peak you can and do your training there. As far as I know, the only way to acclimate to a high altitude is by being there. Nothing else can be done.
Good luck! And make sure you get us some good pics man.
P.S. 2Extreme did a solid job of explaining what I meant by reps.
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Binabik
Responsible
Legendary Hero
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posted March 20, 2007 05:20 AM |
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I'm a small guy. When I was in my early 30s I weighed less than 150 lbs, probably closer to 140. But I could throw more than 200 pounds over my shoulder and carry it up a ladder and onto a roof. With somewhat less weight, maybe 150-170, I could carry it up a ladder for a couple hours straight with only a quick breather between trips.
But then, by my mid 30s I had injured probably 3/4 of the major joints in my body, including lower back, both knees, both shoulders, right elbow, right hip, etc. My hands are also becoming arthritic. And now, every one of those joints hurts at least sometimes. And at least one or two is almost always hurting at any given time.
The most important thing when working out with weights, or any other type of physical activity is to avoid injury. And very often, maybe most often, the injury is a repetitive stress injury rather than a blowout. When there's pain, it's the body's way of communicating .... so listen to it.
Yes, I believe in the saying "no pain, no gain", but only to a degree. Muscle aches and "ouch" type injuries like smacking your shin are minor, and you can probably get by with "shaking it off". But when you have a real injury it's not the time to get all macho and keep going. It's time to quit and get to a doctor, or at least give it plenty of rest and time to heal properly. And most likely it will NEVER heal 100%. That injury will be a weak link as you get older.
Your body needs to last a good long time. So don't try to run a marathon by sprinting the first 5 km. The bottom line is that ripped muscles are nothing more than vanity. So when working out, always think 40-50 years into the future and ask yourself what is the best way to pace yourself and finish the race. A torn rotator cuff or blown meniscus is a very high price to pay for some short term vanity or winning the big game that you won't even care about in five years.
@Nidhgrin
Reps - short for repetitions
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TitaniumAlloy
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posted March 21, 2007 09:55 AM |
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Bench Press is the most pointless exercise ever, it doesn't benefit you in any way apart from showing off.
I mean come on how often are you going to be caught lying on your back and in need of lifting heavy weights off your chest, that's the only thing it's good for.
To get washboard abs to sit ups. Lots. Every day. It's kinda simple.
To build up fitness and strength, go for high reps on low weight, to build up size, go for steriods nah yea its already been said increase the weight go for high power, shorter duration weight lifting.
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1. Your max heartrate is 220 minus your age. Don't ever exceed this number.
Usually. Not always though. If I'm not getting over my "maximum" heart rate in cardio work outs I'm not working hard enough..
I guess it kinda breaks down at young and old ages.
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John says to live above hell.
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The_Gootch
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Kneel Before Me Sons of HC!!
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posted March 26, 2007 08:40 PM |
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Usually. Not always though. If I'm not getting over my "maximum" heart rate in cardio work outs I'm not working hard enough..
I guess it kinda breaks down at young and old ages.
I would argue that the difference is less between ages (though I'm sure I'm going to get a lecture from a knucklehead about old people) and more between physiques. So it's apples and oranges.
Those of us who have at best been inconsistent with our bodies cannot compete with those aspiring Olympians who have finally honed machines.
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Consis
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posted April 10, 2007 07:26 AM |
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HAY!
I THOUGHT I LABELED THIS THREAD "IMPORTANT"! WHY IS IT SLIPPING TO THE SIDE? GET OFF YOUR RUMPS AND GET OUT THERE AND GIVE ME TWENTY CLEAN PULLS. WHEN THAT IS DONE GO EAT A SIRLOIN STEAK AND COME BACK WITH A DOZEN EGGS TO DROP DOWN YOUR GULLET DURING THE PEC FLEX-OFF. GO NOW MY CHILDREN AND PRESS IRON INTO PUDDY! NEVER SAY DIE.
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Roses Are RedAnd So Am I
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TitaniumAlloy
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posted April 10, 2007 03:51 PM |
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I THOUGHT I LABELED THIS THREAD "IMPORTANT"! WHY IS IT SLIPPING TO THE SIDE? GET OFF YOUR RUMPS AND GET OUT THERE AND GIVE ME TWENTY CLEAN PULLS. WHEN THAT IS DONE GO EAT A SIRLOIN STEAK AND COME BACK WITH A DOZEN EGGS TO DROP DOWN YOUR GULLET DURING THE PEC FLEX-OFF. GO NOW MY CHILDREN AND PRESS IRON INTO PUDDY! NEVER SAY DIE.
die
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John says to live above hell.
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pandora
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The Chosen One
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posted April 10, 2007 04:06 PM |
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I THOUGHT I LABELED THIS THREAD "IMPORTANT"!
Woohoo! Consis won me a bet, I always knew he was the Otherside's mad mad ratings bandit!
Now back ontopic I'm going to go take two Motrin to cure my brand new headache from all Consis' shouting, and then I suppose I'll hit the bike for an hour
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"In the end, we will remember not the words of our enemies, but the silence of our friends."
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