Health & Exercise Thread! 2.0

[PeanutButterMunky]

you might not know it but deadlifting 400+ and squatting 300+ safely would almost be impossible for something with a weak core

Exactly. It's just not happening otherwise.

[DayWalker]

The core is absolutely involved in squats and deads and not having a strong core can dramatically increase your risk of injury during these movements. You're mistaken.

A strong core is a foundation for the rest of your entire body.

Well I didn't say that the core wasn't involved AT ALL...

remember man the core ins't just abs. it's your spine, ass, hips, back, obliques also

you might not know it but deadlifting 400+ and squatting 300+ safely would almost be impossible for something with a weak core

ah- well good point. My comments were more focused on the abs

[Cybertox]

Doing my best currently. Training everyday and some days go to the gym to use special equipment. Also drink 1.5 L of milk everyday.

[PeanutButterMunky]

Doing my best currently. Training everyday and some days go to the gym to use special equipment. Also drink 1.5 L of milk everyday.

What are you training every day?

[Cybertox]

What are training every day?

Its a sentence meaning that i train every day.

[PeanutButterMunky]

Its a sentence meaning that i train every day.

I meant what are "you" training every day? Not the meaning of the sentence... I'm asking you what parts of the body are you training every day? What exercises are you doing? Good lord.

[Cybertox]

I meant what are "you" training every day? Not the meaning of the sentence... I'm asking you what parts of the body are you training every day? What exercises are you doing? Good lord.

Mainly im training my core, im doing 200 push ups everyday and those things on the sides as well. I also lie on my elbows and try to maintain my body straight and so for 2 minutes. I also make sit ups. In the gym i mainly use different weight lifting machines for pretty much every part of the body.

[spyrde]

Mainly im training my core, im doing 200 push ups everyday and those things on the sides as well. I also lie on my elbows and try to maintain my body straight and so for 2 minutes. I also make sit ups. In the gym i mainly use different weight lifting machines for pretty much every part of the body.

Why don't you get a proper workout plan? Seems logical if you have access to a proper gym.

[PeanutButterMunky]

Mainly im training my core, im doing 200 push ups everyday and those things on the sides as well. I also lie on my elbows and try to maintain my body straight and so for 2 minutes. I also make sit ups. In the gym i mainly use different weight lifting machines for pretty much every part of the body.

So who told you to do this and why did you think this was a good idea? Because that's an awful routine, to be quite honest. You grow out of the gym, not in it. Your body needs time to recover. It takes between 2-3 days for muscles to fully recover. If you overload your nervous system, which you can easily do by training the same crap every single day, you can get burnt out. It takes roughly 10 days for the nervous system to recover... quite a bit longer than your muscles. It would be a better idea to split up your routine so that on one day, for instance, you are doing push/press movements (triceps, pectorals, etc.) and another day doing pulling movements (rows, chin ups, etc.). Or at the very least, if you want to work out every single friggin' day, to do a different body part every day, or at the very least, not doing the same body parts several days in a row to allow them proper recovery time.

I take it by "those things on the sides" and "I lie on my elbows" you mean planks.

You should also really steer away from machines and try to use free weights. They're a lot more beneficial for your body and incorporate more muscles in the movements you are doing, thus increasing overall strength, endurance, and balance that cannot be acquired through machines.

What are you doing on the machines?

What's your diet like?

What goals are you trying to accomplish?

[Cybertox]

So who told you to do this and why did you think this was a good idea? Because that's an awful routine, to be quite honest. You grow out of the gym, not in it. Your body needs time to recover. It takes between 2-3 days for muscles to fully recover. If you overload your nervous system, which you can easily do by training the same crap every single day, you can get burnt out. It takes roughly 10 days for the nervous system to recover... quite a bit longer than your muscles. It would be a better idea to split up your routine so that on one day, for instance, you are doing push/press movements (triceps, pectorals, etc.) and another day doing pulling movements (rows, chin ups, etc.). Or at the very least, if you want to work out every single friggin' day, to do a different body part every day, or at the very least, not doing the same body parts several days in a row to allow them proper recovery time.

I take it by "those things on the sides" and "I lie on my elbows" you mean planks.

You should also really steer away from machines and try to use free weights. They're a lot more beneficial for your body and incorporate more muscles in the movements you are doing, thus increasing overall strength, endurance, and balance that cannot be acquired through machines.

What are you doing on the machines?

What's your diet like?

What goals are you trying to accomplish?

Yeah planks thats right, forgot how they were called...
I did have a routine back then but i did not progress and after discussing with different people they told me that i should work out everyday. If i feel starting exhausted or just bad i should stop. But till now everything is going smooth.

My diet is just eat a shit load of stuff as i am very low weight. My goal is to become a fucking beast, its that simple.

[PeanutButterMunky]

You're not going to become a beast with what you're doing. I don't know what your routine was back then, but what you have now is not going to get your to your goals. Telling me you "eat a shit load of stuff" isn't going to help either. It's hard to help when you're being vague.

Of course things will feel like they're "going smooth" right now... until you get burnt out... or when you hit a plateau. Then you're just going to become frustrated again.

If all you're doing is machines, you're certainly not going to become a beast. There are no machine alternatives for deadlifts and squats... and those two compound lifts alone will make you beastly. There also aren't any machine alternatives to bench press either... as they limit the number of muscles recruited during the movement.

You will grow doing machines... much like any other exercise, but they are not optimal. And for becoming a beast you're going to need to be doing a lot more than than just doing whatever and eating whatever and hoping it works.

How old are you? How tall are you? What weight are you? What's your first weight goal? What's your end weight goal? What's the breakdown of your diet? (carbohydrates, fats, protein, fiber, supplements, etc.) How many calories are you eating every day? How much weight are you gaining per week? What exercises are you doing on the machines? How much weight? What's the set/rep ranges you are doing? How long are you in the gym for when you work out? What is the previous routine you were doing that you weren't seeing results with?

"It's that simple". It really isn't. You need to think about this a little more. You have the passion and dedication, but if you aren't on the proper regimen or if you could be on a better regimen to let you reach your goals much faster... that would be optimal. The dedication is there.

Granted, you can do whatever you like... nobody can tell you otherwise... I'm just not a big fan of wasting valuable time in the gym. And your diet is THE #1 factor for achieving the results you want.

P.S. Who are these "different people" that told you you should work out every day? Did they give a reason? What are their qualifications?

[Cybertox]

You're not going to become a beast with what you're doing. I don't know what your routine was back then, but what you have now is not going to get your to your goals. Telling me you "eat a shit load of stuff" isn't going to help either. It's hard to help when you're being vague.

Of course things will feel like they're "going smooth" right now... until you get burnt out... or when you hit a plateau. Then you're just going to become frustrated again.

If all you're doing is machines, you're certainly not going to become a beast. There are no machine alternatives for deadlifts and squats... and those two compound lifts alone will make you beastly. There also aren't any machine alternatives to bench press either... as they limit the number of muscles recruited during the movement.

You will grow doing machines... much like any other exercise, but they are not optimal. And for becoming a beast you're going to need to be doing a lot more than than just doing whatever and eating whatever and hoping it works.

How old are you? How tall are you? What weight are you? What's your first weight goal? What's your end weight goal? What's the breakdown of your diet? (carbohydrates, fats, protein, fiber, supplements, etc.) How many calories are you eating every day? How much weight are you gaining per week? What exercises are you doing on the machines? How much weight? What's the set/rep ranges you are doing? How long are you in the gym for when you work out? What is the previous routine you were doing that you weren't seeing results with?

"It's that simple". It really isn't. You need to think about this a little more. You have the passion and dedication, but if you aren't on the proper regimen or if you could be on a better regimen to let you reach your goals much faster... that would be optimal. The dedication is there.

Granted, you can do whatever you like... nobody can tell you otherwise... I'm just not a big fan of wasting valuable time in the gym. And your diet is THE #1 factor for achieving the results you want.

P.S. Who are these "different people" that told you you should work out every day? Did they give a reason? What are their qualifications?

My previous routines were lift weights and do other regular exercises at home. I did that 4 times a week and progressed very slowly and then just stopped.

My height is 1.85, i am 17 years old and my weight is only 60 kgs. The people who i was speaking of were the captain of my team and my main coach.

[Cybertox]

Why don't you get a proper workout plan? Seems logical if you have access to a proper gym.

I do have a proper workout plan but i use it only in the gym and i dont go to the gym every day, i train at home as well.

[PeanutButterMunky]

You're being vague again. "Lift weights" doesn't mean anything, nor does "do regular exercises at home". You did what 4 times a week? What exercises? What set/rep schemes were you doing? (this is important, because lower reps with heavier weight is optimal for muscular hypertrophy [i.e. growth])

Your height is 1.85? Is that meters? I'm going to guess you're around 6 feet tall then. And 60 kilograms is 132 pounds where I'm from. That is REALLY skinny. Working out every single day is not going to help you put on weight... unless you're eating enough calories to compensate for the calories lost. You still have yet to tell me what your current routine is... which is... frustrating. "Eating a shitload" in your case might not be enough... that is... if you don't know how much that "shitload" is. You'd be surprised how much you actually need to eat... sometimes to the point of puking... to get in enough calories every day. I was eating between 5,000 and 6,500 calories a day when I went from 100 pounds to 160 pounds for high school football. After a year I was scary huge... before that I looked like a starved Ethiopian. You could count my ribs.

What you absolutely NEED (and this isn't an option) in your routine to get huge... and if you did nothing else besides these exercises... you would get big. Those exercises are Barbell Squat, Barbell Bench Press, Barbell Deadlift, Barbell Shoulder Press, and Power Cleans. Rows and Chins Ups are also very good exercises. However, if you don't know how to do squats, deads, and power cleans (they are complex and require perfect form for maximal growth and proper injury prevention) then an experienced coach would need to show you. People Bench incorrectly as well so it's something nice to learn to do correctly. I personally don't do power cleans because of a previous knee injury I suffered in football, and you don't necessarily need to do them either (you can replace them with some heavy form of rows, like T-Bar rows). But you need to incorporate these compound lifts into your routine or you're not going to reach the "beast" goal you are trying to attain.

I asked you many questions and you answered very few of them. Please be more specific.

Or at least tell me you don't want help so I can stop caring.

I do have a proper workout plan but i use it only in the gym and i dont go to the gym every day, i train at home as well.

A routine that you continue not to share with us.


P.S. The Smith Machine and the Leg press are not alternatives to the Squat

[Cybertox]

Its very hard to describe all the exercises and lift trainings i do cause i am not the one who composes the ones in the gym. At home like i already said i concentrate on my core by doing push ups, sit ups, planks etc. In the gym my team captain is the one who composes the training. He tells me which exercises i should do and how.

I am 1 Meter 85 Centimeters and 60 KGs that is right. I am 17 and recently started training very seriously so that i can get a lot more stronger till i reach 18. Of course i am going to continue training after i reach 18 years. I dont count the calories in every thing i eat and just try to eat as much as i can and stay healthy at the same time, also i got better things to do instead of counting the calories of every piece of food i ate. I remember using a site which counts the calories i ate but it was way too time demanding and i just couldnt fill all the info every day as i dont have that much time for that.

Btw i do need your help and i appreciate your effort.

[chrisw26308]

You will never stop learning. I started weight training six years ago and learn new stuff all the time.

Bodybuilding.com is a great place to learn about this stuff. whenever I start to plateau, I go there. I have followed several diffetent routines from that site with great success.

They also have nutrition articles, calculators, and recipes to follow.

Just dont get overwhelmed and stick with it, its hard but worth it.

Sent from my SCH-I500 using Tapatalk 2

[PeanutButterMunky]

Its very hard to describe all the exercises and lift trainings i do cause i am not the one who composes the ones in the gym. At home like i already said i concentrate on my core by doing push ups, sit ups, planks etc. In the gym my team captain is the one who composes the training. He tells me which exercises i should do and how.


I am 1 Meter 85 Centimeters and 60 KGs that is right. I am 17 and recently started training very seriously so that i can get a lot more stronger till i reach 18. Of course i am going to continue training after i reach 18 years. I dont count the calories in every thing i eat and just try to eat as much as i can and stay healthy at the same time, also i got better things to do instead of counting the calories of every piece of food i ate. I remember using a site which counts the calories i ate but it was way too time demanding and i just couldnt fill all the info every day as i dont have that much time for that.


Btw i do need your help and i appreciate your effort.

I’ve never had a coach in high school give me sporadic and random workouts that I couldn’t follow. In football, we had to write down every single set and rep we did for each exercise. Our training was very specific and involved all compound movements. We had the biggest, strongest guys of any team in the county (sometimes a little too big... we had one guy that was 6’10”, 400 pounds). If your coach was mine, I would try to find out the specifics of the training (if possible) so that I could incorporate it into my own, whether it be in the gym or at home.

So far... all you’ve told me that you do is abs and push ups. What else do you do? I don’t even care about specifics anymore... I would just like to know what your coach has you doing.

You will never stop learning. I started weight training six years ago and learn new stuff all the time.


Bodybuilding.com is a great place to learn about this stuff. whenever I start to plateau, I go there. I have followed several diffetent routines from that site with great success.


They also have nutrition articles, calculators, and recipes to follow.


Just dont get overwhelmed and stick with it, its hard but worth it.


Sent from my SCH-I500 using Tapatalk 2

That’s true... you will never stop learning... but it’s the most valuable thing you can learn about. Bodybuilding.com is okay. However... please never go to their forums. You will become retarded... like 90% of the people on that board. http://www.t-nation.com has great articles as well, just ignore all the plugs for their supplements (same goes for bodybuilding.com).

[chrisw26308]

[COLOR=#232323][FONT=Verdana]
I’ve never had a coach in high school give me sporadic and random workouts that I couldn’t follow. In football, we had to write down every single set and rep we did for each exercise. Our training was very specific and involved all compound movements. We had the biggest, strongest guys of any team in the county (sometimes a little too big... we had one guy that was 6’10”, 400 pounds). If your coach was mine, I would try to find out the specifics of the training (if possible) so that I could incorporate it into my own, whether it be in the gym or at home.


So far... all you’ve told me that you do is abs and push ups. What else do you do? I don’t even care about specifics anymore... I would just like to know what your coach has you doing.


[COLOR=#232323][FONT=Verdana]
That’s true... you will never stop learning... but it’s the most valuable thing you can learn about. Bodybuilding.com is okay. However... please never go to their forums. You will become retarded... like 90% of the people on that board. http://www.t-nation.com has great articles as well, just ignore all the plugs for their supplements (same goes for bodybuilding.com).

Yeah dont go to the forums. Stick to the site.

Sent from my SCH-I500 using Tapatalk 2

[x6Teen]

Its very hard to describe all the exercises and lift trainings i do cause i am not the one who composes the ones in the gym. At home like i already said i concentrate on my core by doing push ups, sit ups, planks etc. In the gym my team captain is the one who composes the training. He tells me which exercises i should do and how.

I am 1 Meter 85 Centimeters and 60 KGs that is right. I am 17 and recently started training very seriously so that i can get a lot more stronger till i reach 18. Of course i am going to continue training after i reach 18 years. I dont count the calories in every thing i eat and just try to eat as much as i can and stay healthy at the same time, also i got better things to do instead of counting the calories of every piece of food i ate. I remember using a site which counts the calories i ate but it was way too time demanding and i just couldnt fill all the info every day as i dont have that much time for that.

Btw i do need your help and i appreciate your effort.

bro if someone that was 6'1 130lbs came up to me for advice the last thing i'd be telling them to do is train everyday and just go in the gym and improvise.

and you mentioned that you had a 4 day split program and you didn't progress. what type of program was it? was a hypertrophy split or strength program? if it was a bodybuilding program then you should've went for a 3 day split which gives you a chance to train every muscle twice a week and have a rest day which is one of the most optimal ways to build muscle.

but the truth is that you can become a beast on any program be it strength or hypertrophy with a calorie surplus and progressive overload (increasing weight and sets and decreasing rest time every week). and you're height and weight shows that you're at a severe deficit because the average non-lifting 6'1 person would expect to be around 170 and someone with smaller bones and frame to be about 160 and that's pushing it.

many beginners on internet talk about how their not gaining and then proceed to say they don't even count calories. i'm not saying you have to count and log in every calorie you eat but to gain weight efficiently you have to have a estimate of the amount of calories you consume and the amount macro nutrients (proteins, carbs, fats)you consume. you can't just eat until you feel full and expect to get bigger. just because you feel full doesn't mean you're eating a surplus and is one of the biggest mistakes a beginner can make. you really have to push yourself to gain weight. and there's heaps ways to avoid feeling like shit all day i.e spacing 6-8 small meals through out the day, avoid food with empty calories, eating high calorie 'healthy' food, home-made weight gainers and drinking your calories instead of eating them.

my advice is to get on a 3 day split and eat at a calorie surplus. it's really the easiest thing you can do but the only reason why everybody isn't walking around with 17" biceps and a 45" chest is because they lack the knowledge, consistency and dedication to do so.

you wouldn't be at the gym for any more than 45 to 60 minutes so it's not time consuming unless your rest time is long. and if you feel like you need to have longer rest periods in between sets then just do less sets.

trust me bro if you follow mine and pbm's advice, in few months you'd start thinking 'wtf have i been doing for all this time' and 'fuck i can't believe i didn't do this stuff before'.

[PeanutButterMunky]

Hey Cyber, how's your progress coming along?

[brebaz]

I need to start my daily road work again! I stopped working out for more than 3 months now, and it's not good at all. I want to get back to my normal 10-12K runs daily!

[PeanutButterMunky]

I need to start my daily road work again! I stopped working out for more than 3 months now, and it's not good at all. I want to get back to my normal 10-12K runs daily!

It's always hard to get back into it, but the sooner you do, the better you'll feel. :]

[Cybertox]

Hey Cyber, how's your progress coming along?

Actually very well, I am (was until this week) drinking 2 liters of milk a day and working out everyday with a specific workout program. On Saturday I still do my intense trainings and see some progress. However this week I feel not that good and as its christmas soon i decided to make a small pause.

[brebaz]

It's always hard to get back into it, but the sooner you do, the better you'll feel. :]

Well, yesterday i started running again, and i barely broke the 2KM mark!! My back was at its limit

I'll be running again Tomorrow or the day after, if my back feels a bit better.

[Cybertox]

Well, yesterday i started running again, and i barely broke the 2KM mark!! My back was at its limit

I'll be running again Tomorrow or the day after, if my back feels a bit better.

LOL, we both sounded like some pussies xD