[GTA_stu]

QUOTE (Fnorg @ Wednesday, Aug 1 2012, 15:21)

QUOTE (Robinski @ Wednesday, Aug 1 2012, 15:05) I pretty much only had walking everywhere as my exercise while at uni, while that's pretty good for not getting fat it hardly builds cardiovascular endurance. I'm not going to claim I'm in good shape, but between lifting and walking and no cardiovascular exercise I can jog (not run - running and jogging is not the same f*cking thing but still) a 5K without any problem. I tend to do 10 kilometer walks on days off from the gym at a 6-7 km/h pace and that's about it.

I really should get into running again. It might sound strange but I actually prefer running in the winter/autumn months when it's cold, wet and miserable. I just find it more enjoyable and it feels so much better when you finish and you've really pushed yourself in the harsh conditions. I also don't like the hot sticky weather in the summer which of course saps your energy more. Plus I like to run in the early morning, and I prefer it when it's darker because I find it easier to focus and shut out the world and just concentrate on the running.

[shiva s]

I prefer running at early summer mornings. I don't know how you're bearing the freezing cold winter morning. I'd proably try it one day.

[finn4life]

I don't really like to run early in the morning, i find myself coughing a lot, especially in the cold weather.
I do like running on a cold miserable afternoon though for reasons Stu stated.
--
Interesting thing i found reading around, eating causes insulin to be released which blocks growth hormone, so basically (from what i read on a few sites) right after working out you will probably get a burst of growth hormone, if however you decide to go eat your body is going to release insulin and suppress the HGH, i don't really believe in having a protein shake right after working out anyway but from what i have read it seems contradictory to have some shake right after working out to build muscle because it is going to suppress HGH.
Interestingly i found that you shouldn't eat after 6P.M anyway because about 1 hour into your sleep cycle you get a bigger boost of HGH and eating a short time before that will put the suppressant insulin into you system.
I was just wondering if anyone had heard anything similar or if protein shakes don't really cause insulin to release.
--

Anyway recently i have notice i have started to get winging scapula, this pic is fairly accurate of what it looks like.

i don't think it's caused by injury, more likely just a muscle weakness, so i have dropped my bench-press and push-ups completely for about a month and a half now and focussed on strengthening exercises for the muscles that are responsible for holding the scapula in the right spot and doing pull-ups (Pronated grip, Palms facing away)


Yesterday i tried my bench and found i can still do pretty much the same as before, my push-up numbers have gone down a bit though.
I ask you guys if it is healthy just to focus pretty much on my back until i get this thing fixed? And do pull-ups work my arms as well?
Also i am refraining from doing squats for a few reasons.
1. I am not comfortable doing them without supervision and i don't have heaps of time for the gym.
2. Winged scapula means some important muscles aren't up to scratch so i don't wanna risk injury.

Thanks.

This post has been edited by finn4life on Friday, Sep 7 2012, 01:52

[Irviding]

I don't know man. I think that stuff is irrelevant and really just broscience. It comes down to this - get your protein macros in by the end of the day. That's how I've done things ever since I stopped all that eating every 3 hours bullsh*t and all that crap, and I've been a lot better off.

[finn4life]

QUOTE (Irviding @ Friday, Sep 7 2012, 14:24)

I don't know man. I think that stuff is irrelevant and really just broscience. It comes down to this - get your protein macros in by the end of the day. That's how I've done things ever since I stopped all that eating every 3 hours bullsh*t and all that crap, and I've been a lot better off.

Yeah i don't believe in any of it either, thought that bit of information would be interesting, but you're right, probably is irrelevant.

[Nah Tso Gud]

No action in this thread?? Doh!

Fall time in the northern half of the globe. Time to eat big and get biiiig. My cut didn't go as well as it should have.. half my motivation to cut goes out the window when I have a gf.. definitely don't eat as clean haha.. but that helped me maintain my strength I guess so whatever.

Here's a bi pic after my cut was up.. think I measured in at 17.5 with a pump this day. Which was definitely one of the bigger days recently.



Think I curled the 55s for 7 reps before this. This winter should be great for strength and size gains for me barring further sketchy injuries... Hope the pic looks decent.. have only seen it on my phone, so.

This post has been edited by Nah Tso Gud on Monday, Sep 24 2012, 02:58

[Hell No..]

Going to go running again tonight, been a few weeks....ok months....

Looking for some new epic songs!

[Jaypricemann]

QUOTE (Hell No.. @ Tuesday, Oct 30 2012, 17:09)

Going to go running again tonight, been a few weeks....ok months.... Looking for some new epic songs!

You m-mirin'?

Also, I noticed that on the front page, created in 2005, it mentions "T3" as a supplement. T3 is Cytomel, a widely-banned supplement, and a cutting agent like Clenbuterol and Dinitrophenol, though none of those are from the same family of chemical. Its acquisition usually requires illegal activity, at least in the United States, where I am from.

T3 is also supposed to be run with some type of gear because it is incredibly catabolic and does not have the anti-catabolic properties of Clenbuterol nor the anabolic properties of gear. I do not know why it is listed, but it seems a bit misleading. Keep in mind, this is just my input. Take it or leave it.

This post has been edited by Jaypricemann on Thursday, Nov 1 2012, 20:53

[OverTheBelow]

QUOTE (Hell No.. @ Tuesday, Oct 30 2012, 17:09)

Going to go running again tonight, been a few weeks....ok months.... Looking for some new epic songs!

A large majority of the songs on Swedish House Mafia's new album "Until Now" would make great running music, and most are just amazing anyway if you're into the clubbing genre. Get the digital version for a fiver off Amazon MP3 for 35 tracks.

[vertical limit]

QUOTE (OverTheBelow @ Thursday, Nov 1 2012, 21:22)

QUOTE (Hell No.. @ Tuesday, Oct 30 2012, 17:09) Going to go running again tonight, been a few weeks....ok months.... Looking for some new epic songs! A large majority of the songs on Swedish House Mafia's new album "Until Now" would make great running music, and most are just amazing anyway if you're into the clubbing genre. Get the digital version for a fiver off Amazon MP3 for 35 tracks.

Or if you have an iDevice just buy albums called "The Workout Mix 20xx" or just get them off the internet and sync to your music player.

[finn4life]

QUOTE (vertical limit @ Friday, Nov 2 2012, 08:47)

QUOTE (OverTheBelow @ Thursday, Nov 1 2012, 21:22) QUOTE (Hell No.. @ Tuesday, Oct 30 2012, 17:09) Going to go running again tonight, been a few weeks....ok months.... Looking for some new epic songs! A large majority of the songs on Swedish House Mafia's new album "Until Now" would make great running music, and most are just amazing anyway if you're into the clubbing genre. Get the digital version for a fiver off Amazon MP3 for 35 tracks. Or if you have an iDevice just buy albums called "The Workout Mix 20xx" or just get them off the internet and sync to your music player.

I'm not sure what you're saying about having an "iDevice", i am sure he has some sort of portable media player, unless he's going running with a boombox.

[Mr.Mister]

Can anyone reccommend me some upper body workouts? I have pectus excavatum (collapsed sternum) and my rib bones and shoulder bones stick out like a motherf*ck. Im 6'1 and weigh 140 pounds. Yes I know im severely unhealthy, thats why I now have a YMCA membership again. I absolutely hate vegetables, but am starting to force feed myself. Im trying to consume less sugar, and more fibre, yogurt, fruit and protein.

If anyone can reccommend me post workout food and/or upper body workouts, preferrably ones without machines, it would be greatly appreciated!

My goal is to have a full transformation by my 20th bday in June

[Stefche]

Eat like a motherf*cker. Eat everything in sight. If it has calories, eat it. Even if you're full, just eat it. f*cking eat it.

As for the upper-body work-out, well, you'd want to be doing everything up there I'm assuming; no good targeting specifically shoulders or specifically chest since your body is not going to look good in the long run, and will be out of proportion. As to what the best exercise for each group is, it's up to personal opinion, really. For biceps I do bicep curls, for triceps I do tricep bench presses, for my chest I do bench presses, for shoulders I do shoulder presses, which I also find to work my lats and traps. For my core, I do a range of crunches, leg lifts and planks. The important thing is to be consistent; write up a plan as to when you're going to work out across the week, leave at least one rest day, and make sure that you never target the same muscle group two days in a row. Also, ensure that you drink a lot of water, get good rest, and eat enough protein (which would be no problem if you eat everything as if you're a wild primate on the hunt).

Also, if I haven't mentioned it, you need to eat.

[epoxi]

QUOTE (Mr.Mister @ Saturday, Nov 3 2012, 18:21)

Can anyone reccommend me some upper body workouts? I have pectus excavatum (collapsed sternum) and my rib bones and shoulder bones stick out like a motherf*ck. Im 6'1 and weigh 140 pounds. Yes I know im severely unhealthy, thats why I now have a YMCA membership again. I absolutely hate vegetables, but am starting to force feed myself. Im trying to consume less sugar, and more fibre, yogurt, fruit and protein. If anyone can reccommend me post workout food and/or upper body workouts, preferrably ones without machines, it would be greatly appreciated! My goal is to have a full transformation by my 20th bday in June

If you are 6'1 & 140lbs, I strongly recommend a mass building supplement of some sort to take after workout, go to a supplement shop and just read the label: make sure it is high in protein, high in complex carbohydrates and low in sugar (there are some awful cheap ones out there which are virtually pure sugar). Remember to take this as a supplement to your existing diet, I know many are called "Meal Replacement Supplements" but in my opinion they should not replace anything.

I would up your calorie intake too. Eat meals with complex carbohydrates such as pasta, rice, brown bread. Of course you should combine this with meat to get enough protein.

There are plenty of workout tips out there, but to cut to the chase: if you are looking at bulking up great mass builders are: bench press, tricep dips, squats, deadlifts, wide grip lat pull-ups, dumbbell shoulder press, captain's chair leg raises.

Always warm up with a couple of sets with a lower weight, but aim for a high weight/low reps combination (i.e. no more than 8 or 10 reps) with the highest weights you can manage. By highest weight I mean the heaviest weight you can lift with perfect form otherwise you risk injury or will not make any gains because you are cheating.

To find out what I mean by perfect form, just look at a video of the desired exercise here: http://www.bodybuilding.com/exercises/

This post has been edited by epoxi on Saturday, Nov 3 2012, 18:15

[Dragonjack]

Anyone do abit of warm ups on mornings? For myself, i'm more of a runner guy around my streets and I won several awards in my primary school days. So many memorable moments that I can't even remember in the past honestly.

[Mr.Mister]

This is perfect! Thanks for the tips guys. Im abit nervous working in the free weight areas since I can only bench press the bar and nothing else, and everyone there is buff. Im going to try the 8-10 rep thing with the most weight after my warmup.

Usually I start with stretching for a few minutes, then a 5 minute cycle run, about 2km. Then I do some hip ab/adductions on a machine. Then I go for the lat pulldown, then bicep and tricep workouts. I finish off my workout by doing 100 reps on the ab cruncher with lighter weights. Im new to the gym so im just trying out each machine.

[Sup3rman]

QUOTE (Mr.Mister @ Saturday, Nov 3 2012, 19:06)

This is perfect! Thanks for the tips guys. Im abit nervous working in the free weight areas since I can only bench press the bar and nothing else, and everyone there is buff. Im going to try the 8-10 rep thing with the most weight after my warmup. Usually I start with stretching for a few minutes, then a 5 minute cycle run, about 2km. Then I do some hip ab/adductions on a machine. Then I go for the lat pulldown, then bicep and tricep workouts. I finish off my workout by doing 100 reps on the ab cruncher with lighter weights. Im new to the gym so im just trying out each machine.

All is good, also epoxi gave pretty much excellent tips here. Only thing, if you want mass then forget the abs right now. Those are small muscle group and quite pointless to train. I myself find them unneccesery to train at all, because they somehow appear itself...i guess from other exercises. All the exercises epoxi named are great starters for mass gaining. Also, at home you can achieve great results by only doing pushups. I have quite a big chest thanks to pushups, also strong triceps and shoulders.
E: you don't want to over do with the cardiovascular exercises, because thats what burns fat and mass. If you want to gain muscle you are going to gain some fat too.

This post has been edited by Sup3rman on Saturday, Nov 3 2012, 20:09

[OverTheBelow]

QUOTE (Mr.Mister @ Saturday, Nov 3 2012, 19:06)

... I finish off my workout by doing 100 reps on the ab cruncher with lighter weights.

Waste of time, man. Use a heavier weight and get those reps down to single digits, or 15 at the very most.

[Irviding]

Agreed... I do sit-ups with a 75 lb dumbbell for 12 reps max then move up weight. No reason at all to do 100 reps - it won't increase your size.

Deadlift and squat like a madman if you want size

[finn4life]

I don't know why everyone thinks that with any excercise you need to keep reps low except abs for muscle.

Crunches aren't the only thing you can do, try the bicycle, lie on the floor and do leg raises, then weighted leg raises when it gets easy, just make sure you do it nice and slowly (stick a weight plate inbetween your feet), and alternating weighted situps, with these don't put your feet under something solid because you just end up lifting yourself with your legs, preferably no weight to hold you down, but when you get heavier like Irviding has you might need some dumbells over your feet that hold you down, but you can't cheat and use your legs because they will just lift up.

If you get good at those and stay determined, hang off a bar with your arms like you're doing a chinup or pullup and then do leg raises whilst hanging, these are very hard when you start out so don't even bother with them till later.

Make sure like any work-out that you push yourself, abs are hard because they get a pretty uncomfortable burning feeling so it's easy to give up before you've finished a proper set, don't stop until you can't properly do another repetition, but keep them fairly low, to start out with 20 of any of the above exercises is a good easy number, then bring it down once you get a feel for it, you will want less than 15 if you're going for muscle building.

Twisting sit-ups.


This is the leg raise, i usually lie flat on the floor and lift the weight up to 90 degrees, this can be uncomfortable on your coccyx so the bench is probably a good idea, however if you do it on the bench like this girl don't cheat yourself, lift up to 90 degrees, or close to, you get more out of it.


And the Bicycle, this is great to begin with, tires you out much faster than you expect, but again make sure you really push it and make sure you really lift your torso to meet your elbows with your knees, sort of a half crunch each time, just lying there and bringing your knees all the way to your elbows rather than meeting halfway is pointless, also unlike this video i would put your hands over your ears so you don't get lazy and just pull your neck forward so your elbows touch your knees easier.



Good luck, abs are sexy but they take some work.

This post has been edited by finn4life on Sunday, Nov 4 2012, 13:12