thetrooper
Misanthrope
- Joined
- May 24, 2004
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Food for workout
- Thread starter Gelion
- Start date
Syterion
Voodoo Economist
When you want both strength and endurance you'll have to mix it up. Best strength gains occur when doing 4-6 reps of 80-90% of max (I'll always be talking about 3 sets by the way, but you can mix it up around the same amount if you want, and max will refer to the highest amount you can do one rep of), and best endurance gains are around 12-18 reps of 55-70% of max.
I don't know what the first two terms you use mean (Ultimate Reps or Tempo), but as for complete exhaustion, it is fine, if you get the appropriate rest. If you go to failure (I would only recommend this for experienced lifters, WITH GOOD SPOTTING), then you'll need longer rest. Whatever you usually rest for (I'd recommend two days of rest for any muscle you work), do 3/2 or double it. And learn good form if you go to failure, as otherwise you're looking at injuries. As for the muscles you work, I believe in balance, so I think you should add lower back, latissimus and trapezius work (Upper Back).
I get all my information from http://www.brianmac.demon.co.uk/weight.htm. The site is great for pretty much anything in sports training; it's all grounded in science and the biology of the muscles. I highly recommend it for anybody looking to do anything in fitness at all.
EDIT: As to the OP, I agree, start slower. And since you are going for size, you'll have to eat more protein, like someone said 1-1.5 gram per lb. It is hard to get this much protein, but I still wouldn't sink to additives, just eat better. Second, going for mass is different from size. Hypertrophy occurs most when you do lots of reps of low weights; i.e. 12-20 reps of 55-70%.I think it's actually good to start low so you get good form, which is important.
Heretic_Cata
We're gonna live forever
Sorry for the threadjack, but i see the thread has already been jacked once. 
From Syterion's site here. I see some intresting exercises. Well, call me dense, but i don't understand some of them. So could someone somehow explain to me the folowing from that link ?
- Back Arches
- Back Extensions (from the description i understood this is levitation
)
From Syterion's site here. I see some intresting exercises. Well, call me dense, but i don't understand some of them. So could someone somehow explain to me the folowing from that link ?
- Back Arches
- Back Extensions (from the description i understood this is levitation
)
Syterion
Voodoo Economist
Back arches are just that - arching your back while lying on your stomach. The point is that you are curling your back, so your upper body is raised off of the ground and your back holds it there, thus working the lower back.
Back extensions are basically getting on all fours but with your front facing up. Then you raise your body farther up, supporting yourself with your arms and legs, and holding it. Since moving your body up and holding requires arching the back, it works the lower back.
Back extensions are basically getting on all fours but with your front facing up. Then you raise your body farther up, supporting yourself with your arms and legs, and holding it. Since moving your body up and holding requires arching the back, it works the lower back.
Heretic_Cata
We're gonna live forever
Ah, cheers, i undestood that now.
I don't understand the bolded part. But the way i figured from your description your body it's standing in a bridge position. From that i'm not sure how you can raise your body fromt that tho. If the exercise reffers to going from bridge to straight position then that's insane.
CenturionV
Warrior Forever
Just some very basic suggestions that I've found where absolutely the most helpful since I started seriously working out.
I've been working out for almost 4 years, and honestly I have grown 25 pounds of mostly muscle in the last 2 months, because.....
-Get a trainer who is much bigger than you, and trains several other people. My trainer trains fitness comp women, teenage girls, pro competition bodybuilders, bouncers, basically anyone interested in msulce fitness, and he knows tons. Even if its just to have him/her write you a diet/workout plan and monitor your progress every now and then, its worth it. Knowledge is power (and size)
-Be prepared to eat. Bodybuilding is done at the dinner table as much as in the gym, you don't diet, you aint gonna grow (I'm 6'4 and have a fast metabolism, I need to eat like a freaking horse just to see the slightest gain like 5000+ calories a day every day, and I'm only 251lbs).
-Try to eat clean (skim milk, chicken/turkey breast, rolled oats/oatmeal, potatoes, whole wheat pasta, rice, peanut butter, tuna, veggies, water, etc) but let yourself cheat from time to time. You see some pizza you want? Grab it, this kinda depends on your metabolism also(my body does'nt like to put on fat so I got more room than some guys do, who just look at fat and it goes to there abs). Just make sure you eat ALL you diet food before you ever eat anything else. You absolutely MUST get more calories than you body needs to gain serious size. You can lose fat later.
-Make sure you focus on your real food before supplements, you need to have actual solid food constantly in your system to grow, I have 3 whole food meals, and 2 supplement shake meals per day (5 meals total spread out every 3-4 hours if I can) I would say thats minimum, some guys eat 6. If your trying to get super lean you probably will eat more meals than that, just with less but cleaner food.
-Work out hard no more than 5 on 2 off, or 2 on 1 off. You need to rest.
-Make sure if your going all natural to stick to a lot of basic heavy excersizes, like squats, leg press, bench press, shoulder press, bumbell flies, curls, etc. Don't try any crazy 21's or lunge squats or anything weird and complex until you have done huge amounts of the basics.
(this is just my personal way of working out, others do it differently and still get results....)
-If you go in most gyms your gonna see some guys (usually the sorta big to very big sized ones) pounding out reps will massive weight with a buddy behind them spotting them while viens pop out of there head and they moan in pain. Thats because the only way to grow is to constantly shock you body. You lift 20 pounds all the time, you gonna look like 20 pounds. Increase your weight each set and make sure you last set goes either to failure or to the point where you muscles get shaky and weak feeling, finish out that set and thats it for that excersize. Pretty soon you'll be lifting huge, you'll be strong and big, and you'll know it, and other guys will know it. Also every 4-6 weeks your gonna have to change your entire excersize program, you body will adapt to the excersizes your doing and you gonna need to use different ones. As an all natural bodybuilder you going to feel almost like your starting powerlifting, you need to lift heavy to get results.
-Remember, if your all natural your gonna have fat, even pro bodybuilders with steroid use get some fat when they bulk up, so much more for all natural(unless you got awesome genetics), but you won't have a classic gross fat look, you will be big and bulky with a bit of a gut maybe(depending on how clean you've eaten and metabolism), nothing to worry about at all, and when you decide to cut up your gonna be so much bigger than those "stay lean and gain slowly" guys it won't even be funny. If you eat ultra clean, chances are your still gonna gain some fat, extra calories always means some fat gain regardless where you get it from, its just calories from fat store more than calories from excess carbs/protien. Your either anabolic (creating more complex structures like fat and muscle) or catabolic (breaking down those same structures) without roids your not gonna have both.
Thats just my two cents. Honestly the most important thing I would say is get a trainer, you body type is going to be different than mine, so some of my info or other peoples info might not apply to you, you need someone you can sit down with and talk about working out, and ask questions. The more question you ask, the faster your gonna get big or lean or whatever you training for.
I've been working out for almost 4 years, and honestly I have grown 25 pounds of mostly muscle in the last 2 months, because.....
-Get a trainer who is much bigger than you, and trains several other people. My trainer trains fitness comp women, teenage girls, pro competition bodybuilders, bouncers, basically anyone interested in msulce fitness, and he knows tons. Even if its just to have him/her write you a diet/workout plan and monitor your progress every now and then, its worth it. Knowledge is power (and size)
-Be prepared to eat. Bodybuilding is done at the dinner table as much as in the gym, you don't diet, you aint gonna grow (I'm 6'4 and have a fast metabolism, I need to eat like a freaking horse just to see the slightest gain like 5000+ calories a day every day, and I'm only 251lbs).
-Try to eat clean (skim milk, chicken/turkey breast, rolled oats/oatmeal, potatoes, whole wheat pasta, rice, peanut butter, tuna, veggies, water, etc) but let yourself cheat from time to time. You see some pizza you want? Grab it, this kinda depends on your metabolism also(my body does'nt like to put on fat so I got more room than some guys do, who just look at fat and it goes to there abs). Just make sure you eat ALL you diet food before you ever eat anything else. You absolutely MUST get more calories than you body needs to gain serious size. You can lose fat later.
-Make sure you focus on your real food before supplements, you need to have actual solid food constantly in your system to grow, I have 3 whole food meals, and 2 supplement shake meals per day (5 meals total spread out every 3-4 hours if I can) I would say thats minimum, some guys eat 6. If your trying to get super lean you probably will eat more meals than that, just with less but cleaner food.
-Work out hard no more than 5 on 2 off, or 2 on 1 off. You need to rest.
-Make sure if your going all natural to stick to a lot of basic heavy excersizes, like squats, leg press, bench press, shoulder press, bumbell flies, curls, etc. Don't try any crazy 21's or lunge squats or anything weird and complex until you have done huge amounts of the basics.
(this is just my personal way of working out, others do it differently and still get results....)
-If you go in most gyms your gonna see some guys (usually the sorta big to very big sized ones) pounding out reps will massive weight with a buddy behind them spotting them while viens pop out of there head and they moan in pain. Thats because the only way to grow is to constantly shock you body. You lift 20 pounds all the time, you gonna look like 20 pounds. Increase your weight each set and make sure you last set goes either to failure or to the point where you muscles get shaky and weak feeling, finish out that set and thats it for that excersize. Pretty soon you'll be lifting huge, you'll be strong and big, and you'll know it, and other guys will know it. Also every 4-6 weeks your gonna have to change your entire excersize program, you body will adapt to the excersizes your doing and you gonna need to use different ones. As an all natural bodybuilder you going to feel almost like your starting powerlifting, you need to lift heavy to get results.
-Remember, if your all natural your gonna have fat, even pro bodybuilders with steroid use get some fat when they bulk up, so much more for all natural(unless you got awesome genetics), but you won't have a classic gross fat look, you will be big and bulky with a bit of a gut maybe(depending on how clean you've eaten and metabolism), nothing to worry about at all, and when you decide to cut up your gonna be so much bigger than those "stay lean and gain slowly" guys it won't even be funny. If you eat ultra clean, chances are your still gonna gain some fat, extra calories always means some fat gain regardless where you get it from, its just calories from fat store more than calories from excess carbs/protien. Your either anabolic (creating more complex structures like fat and muscle) or catabolic (breaking down those same structures) without roids your not gonna have both.
Thats just my two cents. Honestly the most important thing I would say is get a trainer, you body type is going to be different than mine, so some of my info or other peoples info might not apply to you, you need someone you can sit down with and talk about working out, and ask questions. The more question you ask, the faster your gonna get big or lean or whatever you training for.
Don't forget K.I.S.S. Keep It Simple Stupid, don't over think this stuff. All the diets with ratios and calorie counting and fat watching are too complicated for me. I just stuff my face with food I like and try to do it 6 times a day. When I follow this "diet" I have no problem growing, and no, I haven't got fat at all.
Make sure to get enough protien, too. Some protein powder might help. (fish oil capsules are a good supplement too, if you are going to be lifting weights alot) And remember, you MUST have a calorie surplus to grow. MAKE SURE to eat enough calories to grow. Use the mirror and scale to track your progress. Shoot for 4-5 pounds a month. If you see you are getting fat, cut back on the food a bit. If you see you aren't growing that much, eat more. It really is pretty simple.
edit: DOH didn't notice the update
Trooper, go to www.crossfit.com. If you are looking for improving 'muscular endurance and strength', its hard to beat their program.
Make sure to get enough protien, too. Some protein powder might help. (fish oil capsules are a good supplement too, if you are going to be lifting weights alot) And remember, you MUST have a calorie surplus to grow. MAKE SURE to eat enough calories to grow. Use the mirror and scale to track your progress. Shoot for 4-5 pounds a month. If you see you are getting fat, cut back on the food a bit. If you see you aren't growing that much, eat more. It really is pretty simple.
edit: DOH didn't notice the update
Trooper, go to www.crossfit.com. If you are looking for improving 'muscular endurance and strength', its hard to beat their program.
Syterion
Voodoo Economist
No I'm saying just do the bridge position and stay there.
Yeah CenturionV is right. You can't put on muslce without gaining fat. Most bodybuilders and athletes in which weight matters (Wrestling, Boxing, MMA), will train in such a way that they do a lot of weightlifitng type stuff to gain muscle and fat for a while, and then they do cardio for a while to burn the fat away, leaving them practically all muscle when it comes time for competition. But he's right. It's either bigger or smaller. But when you get smaller, it's the fat that goes away mostly, but you will lose some muscle.
From what I've read, the only way to gain muscle and stay lean is to eat a lot of protein (1.5 g per lb) and eat really healthy. But I think that's more work than just splitting your training into two sections. Generally the accepted scheme is workout in the winter, and do cardio in the spring, and look cut for the summer.
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