Any lifters/gym people here?

[steinbachphoto]

I just do one muscle a day, so im at the gym everyday but only there for like 30mins, warm up for 5 mins, do 3-4 different lifts on that 1 muscle then sprint a mile (7min or less, yes my heart rate goes above 200 bpm but I've done it for so long that it's probably ok) closer to summer I will throw in a half an hour of plyometrics everyother day. You need to take protien suppliments to maintain or grow because you can't eat enough in one day, unless your constently eating meat which is bad for you. Chicken or tunna with a salad for every dinner. I've seen people at my gym work out everyday and they still lokk like fat slobs because I can garantee they don't watch what they eat.

May I ask the reasoning for the mile sprint? That's hardly enough distance to see endurance gains or calorie reduction.

[Wh33lhop]

Most of what I have to say has already been said, but I'll say it anyway:

Squats AND deadlifts. Do them both, you fucking vagina. These are the exercises that will help you lift large objects and they will teach you the form of doing it properly. Do you just want to look good like a fucking ninny or do you actually want to be strong?

Diet. Way more important than your routine. The basic knowledge really just boils down to eating ealthy (protein, complex carbs, vitamins, etc), eating a good amount, drinking water. Get rid of soda, even the diet stuff. I am not really a proponent of supplements but some protein powder never hurt anyone. Also, ideally you will eat many small meals a day but I think that the importance of this has been blown out of proportion by the supplement industry (because who wants to cook 6 meals a day vs just use some oatmeal and protein) the more important part is your net intake and that your body always has something to fuel recovery. If you are serious about getting in shape, be consistent about your diet. Use a cheat day if you want to but those other six days have a plan for what you are going to eat.

I just recently got back into it and joined a climbing gym, so I've been blasting my grip pretty well. Shit's super fun.

[e30e]

Nothing like doing your best 8 rep max in both bench and incline db bench and look in the mirror and see a dude do 400 lbs on the bench, talk about a reality check.

[Massimo]

question for you heavy lifters, i've been hitting the local gym for a bit now and every time i attempt to do chest exercises i never feel it in my chest. I've continued to do it but i feel it more in my arms and lower shoulder area. I've done incline/decline and regular benching and with dumbells. Any tips? I'm sort of new (3 weeks now) at lifting.

One this was happening to me as well, one thing that helped was stopping my shoulders from moving. It is hard but maybe drop a weight and it helps a lot as well.

I have a question what do you guys do for lats I do the usual lat pull downs but usual reach failure due to my bi's, how can a get a workout that will focus on my lats untill they fail?

[Dermeister3]

One this was happening to me as well, one thing that helped was stopping my shoulders from moving. It is hard but maybe drop a weight and it helps a lot as well.

I have a question what do you guys do for lats I do the usual lat pull downs but usual reach failure due to my bi's, how can a get a workout that will focus on my lats untill they fail?

most gyms have an assisted pull up, try that.

And you can try standing in front of the lat pull down machine. Keep your arms mostly straight out in front of you. Grab the lat bar, and bring it from about head height, keeping your arms straight the whole time, to below your waist.

hard to explain...you'll see some guys doing it at your gym . I really dont like it, b/c i dont weigh enough and i cant do enough weight to feel a workout, without floating...lol

[Wh33lhop]

One this was happening to me as well, one thing that helped was stopping my shoulders from moving. It is hard but maybe drop a weight and it helps a lot as well.

Proper form. Drop weight a little to start, arch back a little, pin your shoulders together (like behind your back) and don't flare out your elbows. Helps if you get a liftoff so you don't break the shoulder pinning.

I have a question what do you guys do for lats I do the usual lat pull downs but usual reach failure due to my bi's, how can a get a workout that will focus on my lats untill they fail?

Wide-grip pullups are great. Also, when you get good at them, weighted wide-grip pullups are awesome (slowly getting back to the level where I can do that).

[Massimo]

Wide-grip pullups are great. Also, when you get good at them, weighted wide-grip pullups are awesome (slowly getting back to the level where I can do that).

Hehe yeh I can do a total of two lol. I am trying to get more strength in my pull downs before I go over to pull ups. I do have gym buddy who spots me.

most gyms have an assisted pull up, try that.

And you can try standing in front of the lat pull down machine. Keep your arms mostly straight out in front of you. Grab the lat bar, and bring it from about head height, keeping your arms straight the whole time, to below your waist.

hard to explain...you'll see some guys doing it at your gym . I really dont like it, b/c i dont weigh enough and i cant do enough weight to feel a workout, without floating...lol

I like this idea ill try it out.

[lylefk]

Another vote for Crossfit...find a local affiliate, your eyes will be opened and your life changed. Did it for 2 years, it changed everything for me. If you are trying to lose weight and get in shape, it's right up your alley. I can't say enough good about it, it's a game changer. It will teach you those movements you saw on sealfit that were over your head, as well...

If you want to get strong, check out startingstrength.com. Rip preachs a linear strength progression doing basic movement: back squat, deadlift, presses, etc. He knows what he's talking about. I switched from Crossfit to this to get stronger and be able to do all the crossfit workouts as prescribed...and to put on weight.

Two completely different methods, for two different goals.

[Thizzelle]

NO need for endurance, I played football it's all about burst speed. And if I have to run from someone for whatever reason, I'll toast them and hide. If I can run 10 mph for a mile then I should be good, Also I hate cardio and using that much energy so fast burns up alot of cals. Plyometrics burn alot too, explostion baby. No need for me to run forever when I'm only 11% body fat, muscle is burning all day long. Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50, So I burn alot just sitting. 6'3" pushing 220lbs now.

May I ask the reasoning for the mile sprint? That's hardly enough distance to see endurance gains or calorie reduction.

[steinbachphoto]

NO need for endurance, I played football it's all about burst speed. And if I have to run from someone for whatever reason, I'll toast them and hide. If I can run 10 mph for a mile then I should be good, Also I hate cardio and using that much energy so fast burns up alot of cals. Plyometrics burn alot too, explostion baby. No need for me to run forever when I'm only 11% body fat, muscle is burning all day long. Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50, So I burn alot just sitting. 6'3" pushing 220lbs now.

You're fairly lean. But you are incorrect in that you burn more calories when running 1 mile fast. It doesn't matter if I jog a mile or sprint a mile, almost the same amount of calories are burned. You may burn a bit more sprinting as you have a tendency to push your body higher off the ground, but it's negligible at best. It's all about the total Work done, and once you run a mile, the same work has been done regardless of you did it slower and longer or faster and shorter.

[Thizzelle]

never said it burns more just said burns up alot. why would you not want to do it fast and shorter then? I hate the gym. I'm a person who would rather go for agility, quickness and strength. Function over looks. If my arm looked like a piece of spaghetti and could curl 100lbs I'd be happy.

[Jhonno]

Do you have a training buddy? Helps a lot imo..

[samiam3356]

If your trying to get stronger, then save the cardio or elipitcal for after your workouts. Common theory used to be you "warmed up" before doing any lifting, however most people I talk to now consider that old school and that you'll get better gains by not doing it. Obviously everyone is different but I know I lift decently stronger when I do cardio at the end of my workouts. Not saying you don't warm your muscles up just don't go crazy onthe cardio before lifting.

[RondoAcapriccio]

If your trying to get stronger, then save the cardio or elipitcal for after your workouts. Common theory used to be you "warmed up" before doing any lifting, however most people I talk to now consider that old school and that you'll get better gains by not doing it. Obviously everyone is different but I know I lift decently stronger when I do cardio at the end of my workouts. Not saying you don't warm your muscles up just don't go crazy onthe cardio before lifting.

If he keeps it short it shouldn't matter too much. I warm up with a 5-10min jump rope session and then hit the heaviest compound movements first (ie: Deadlift, Squat, Or Bench). Do this so that you have maximum energy to put into these lifts since these hit the most and most important muscles. Then if I am up to it I Run for 30mins or w.e. I mostly run on my off days and average about 3-6 miles a week regardless.

[Bryan///]

Crossfit and SealFit are great workout programs. Very challenging and work cardio and core strength, not to mention overall strength

Im a certified crossfit trainer and work part time at a strength and conditioning gym. my advice is stop reading muscle and fitness magazines and get as much information from the above websites as possible before you turn into a globo tool. As for doing "muscle groups" in the gym..its great youll get stronger and build show muscle but if your more intrigued about health and athletic performance then look up louie simons and pavel tsatsuline. These guys are real gym rats and you will learn a great deal from them too.