Anyone into Body Building...or go to gym??

[GOTMYN]

Hi Guys,

Just thought I'd start a thread about Gym/Fitness, and see who was into it, and would like to share tips/secrets in regards to quick results....

I have been going to Gym for the last 12 years on and off, never seem to stick to it for longer than 6 months at a time before having a rest for a few months....

I have just signed up at the local gym for 12 months, and purchased some supplements to help with quicker results....

I am 100kg atm, and 6' Tall, I am not Fat, just solid, but lack the Tone I would like. I have bought a range of Fat Burners, and Proteins, to assist with ripping up. Before i say too much, Is there anyone else on JC's that is into body Building or at least some kind of fitness activity that would like to share some points??

[cxcxcxvcvcvc]

well not exactly a body builder:P but i would like to get alot fitter than i am now thats for sure @ the moment i have a york 500 home gym downstairs, bench press, step machine (the stepper gives you a damn good workout believe it or not) cycle machine and 6hp treadmill but the dust uses the gear more than me i should get of my backside and use the stuff

[Clutchy]

Try a egg in a glass of sustagen sport each morning.

[Emackulation]

Havn't been for 3 yrs, just started a week ago, taking it easy.

[JBDrifter]

I started a little over a year ago. Originally wanted to lose the fat but quickly got into heavy weight training and enjoy it too much to stop and worry much about losing the fat. Still want to lose it but it's not my main priority.

I've never taken any supplements, except for the last 2 weeks I've started a cycle of Lipo 6, which is a thermogenic (boosts metabolism to help you burn fat, also gives you a lot of energy)... it has helped me lose about 3kg so far, with no change to diet/excercise.

When I started I struggled benching 50kg for 10 reps... I can now comfortably do 90kg. We do pyramid setting, which means we start with the lighter weight, doing 10 reps on the first set, then with each set thereafter we bump up the weight and knock off 2 reps. eg: Bench press - set 1, 10*90kg; set 2, 8*95kg; set 3, 6*100kg; set 4, 4*105kg. It has worked well for us, we've had constant gains for the past 12 months or so.
Probably wouldn't recommend that for beginners, it's better to do say 3 sets of 10 reps at a comfortable weight to get your muscles working in that manner for 6 weeks or so, then get into the heavier lifting.


VY CHRISSO, you said you want quick results, but what do you want exactly? Do you want to look cut or put on size/strength? The fat burners will definitely help get you cut (which one did you buy? just out of curiousity!), and the proteins will help with size/strength. If you want to get cut then maybe lay off the protein (it may bloat you a little) for a little while and let the fat burners do their work. Vice versa if you're wanting to get big, the fat burners will actually burn muscle too.

[AttaBoy]

I'm a body builder, not hardcore. Been doing it since I was 19 pretty much started body building since I finished year 12.

You get pretty good results if you really work out and that your workout MUST be painful. I've seen heaps of people at the gym getting no results because they don't try hard enough or take long rest between sets.

I don't normally take more than 1 minute rest between sets and always try to aim 12 reps (10) minimum. If you can do over 12 reps then the weight is too light for you.
You need to fail at rep 11 or 12.

Well thats how I do it anyway and got great results, any questions please ask.

Should drink protein shake AFTER excercise and plenty of rest.

[shaness]

I'm a body builder, not hardcore. Been doing it since I was 19 pretty much started body building since I finished year 12.

You get pretty good results if you really work out and that your workout MUST be painful. I've seen heaps of people at the gym getting no results because they don't try hard enough or take long rest between sets.

I don't normally take more than 1 minute rest between sets and always try to aim 12 reps (10) minimum. If you can do over 12 reps then the weight is too light for you.
You need to fail at rep 11 or 12.

Well thats how I do it anyway and got great results, any questions please ask.

Should drink protein shake AFTER excercise and plenty of rest.

yeah i do the same but atm i amtyring an 8 rep max with 4 sets

[GOTMYN]

I started a little over a year ago. Originally wanted to lose the fat but quickly got into heavy weight training and enjoy it too much to stop and worry much about losing the fat. Still want to lose it but
VY CHRISSO, you said you want quick results, but what do you want exactly? Do you want to look cut or put on size/strength? The fat burners will definitely help get you cut (which one did you buy? just out of curiousity!), and the proteins will help with size/strength. If you want to get cut then maybe lay off the protein (it may bloat you a little) for a little while and let the fat burners do their work. Vice versa if you're wanting to get big, the fat burners will actually burn muscle too.

As for me, I pretty much want to tone up what I have, 19" biceps, Fairly large chest, but a guts that out weighs them all, Damn Beer...lol...

Legs are pretty Toned already, so for me, its hit the gym hard for a few weeks with lighter weights and Heaps of reps to lose the Fat, A good dose of Cardio before each workout, followed after a few weeks with higher weights, and more Muscle Fatigue type training.... and see how it goes, I am taking L-Carnatine for Fat Metabolization, Whey Pro Elite 80 as a Protein Supplement, Hydroxycut Hardcore for Fat loss, and Fish oil, Tribulous for Hormones adn faster metabolism, and also Optibolic Optidrene for fat, start the day with 15ml of Olive leaf extract, Green Barley Powder and Omega 3 6 and 9 oils........ So yeh, see how it goes...... Damn emptied my wallett...lol...

[Emackulation]

Im too lazy to drink supplements, so I drink water.

[drewins]

Yeh I started 6 months ago doing 5 nights a week of 'medium' weight (meaning not really full on). I basically started from scratch (no muscle anywhere). Have slowly started to build up mainly in my upper body. I just try to do 10 reps each excercise for 3 sets. Doing 70kg bench press on my home gym (which in reality isn't really 'benching' 70) really easily but have maxed out on the weights so I need to machine up some more.

Every night I miss I go to work the next day feeling skinnier haha. It's stupid I know but that acts as my motivation to keep doing it, which is a good thing.

Don't take any supplements. Eat alot of tuna and brocolli. Need to really start to eating more red meat.

I am not a fan of protein shakes. Are there any protein tablets you can take or anything other than shakes and those ****ty bars?

[cruzncommo]

i started a couple of weeks ago to get fitter, try strenthen my back and shoulder. its good fun! im going in later thisarvo for a fitness test... NOT looking forward to 10 mins running on a treadmill!

[Troy711]

i started going almost 2 years ago. lost a fair bit of weight and then hit a hole. couldnt lose any more and work was getting longer and longer. i put on a bit more and am very slowly starting to shed it again.

im still fat though

[Low_VX_Taxi]

Used to do heaps of excercise (situps pushups chinups, free weights, played 3xgames of soccer a week as well as 45mins of grid iron 5 days a week) then I broke my collar bone, got lazy, started to get fit with work (was doing labouring during a refurbishment of a hotel, no lifts ) then tore two ligaments in my lower back.

For all those fitness buffs (excuse the pun), do you know any excercises I can do to tone my gut without being in exrutiating pain from my lower back? I cant do enough reps of situps before my back starts to hurt and working in an office im putting on craploads of weight.....

[sircruisealotVS]

i think attaboy is spot on, if you dont push yourself you wont get any results. you dont need to hurt yourself, but you do need to give it everything you got to do the last few reps...if your not struggling and really getting a burn then up the weight.
for tonning up you do a lighter weight with lots of reps (say 5-6 reps of 12) and for bulking up you do less reps with a heavier weight (2-3 reps of 12).
i usually go day on day off when i do the heavy weights, meaning go hard one day, then let the muscles have a break the next and/or work another area that you havent pushed hard lately.
another thing is weight progression, once you feel the weight becoming a little easier to work with...up the weight...always keep it a struggle to finish those last reps.
if your lookin at weight loss and a muscle mass increase id suggest doing circuits, they absolutely cain you, but it works.
the circuit should be set up with cardio, weights, cardio , weights...etc..so basically you never stop to rest and your always constantly pushing yourself for the hour or however long you can last, lol. might be hard to do at some gyms...as i know some have the weights away from the cardio gear...but i work out at home so its easy as all my gear is in the one room.

[sircruisealotVS]

Used to do heaps of excercise (situps pushups chinups, free weights, played 3xgames of soccer a week as well as 45mins of grid iron 5 days a week) then I broke my collar bone, got lazy, started to get fit with work (was doing labouring during a refurbishment of a hotel, no lifts ) then tore two ligaments in my lower back.

For all those fitness buffs (excuse the pun), do you know any excercises I can do to tone my gut without being in exrutiating pain from my lower back? I cant do enough reps of situps before my back starts to hurt and working in an office im putting on craploads of weight.....

grab yourself one of those massive fitness balls...just sitting on one while you watch tv can engage your abs and get them working.

[AttaBoy]

I agree with sircruisealotvs on pretty much everything he said.

Be mindful that you are going to be VERY very sore the next day after an intense workout and also depends on what kind of job you have job like if you do labouring or a lot of physical work I recommend that the day after you do intense workout should be the rest day like a day off work. Until your body gets used to it, then it should be no problem going to work the next day.

Remember that your muscles do appear bigger temporarily during and after a heavy workout but most of the growth happens during rest!!! So you must rest as much as you can.

[Cobez]

I'm a body builder, not hardcore. Been doing it since I was 19 pretty much started body building since I finished year 12.

You get pretty good results if you really work out and that your workout MUST be painful. I've seen heaps of people at the gym getting no results because they don't try hard enough or take long rest between sets.

I don't normally take more than 1 minute rest between sets and always try to aim 12 reps (10) minimum. If you can do over 12 reps then the weight is too light for you.
You need to fail at rep 11 or 12.

Well thats how I do it anyway and got great results, any questions please ask.

Should drink protein shake AFTER excercise and plenty of rest.

I'm spot on exactly the same, i can usually manage 14 - 16 reps before it starts to hurt, i manage to squeeze it to 17 max of chest presses, chin ups, bench presses, leg extensions etc. No more than a 30 second break between each set. I usually neck about a litre and a bit of water in an hour at the gym.

I train every second day, one day work the muscles out, next day they get a rest. I usually have a protein bar about 20 - 30 minutes after my workout as a recovery meal, and i rarely drink anymore. Warm up for 1km walk on the treadmill, and at the end i'll finish with a .5km walk on a slow pace to kind of wind myself down a bit and no go hard on the workout then stop dead.

I go straight after work as i am already really warmed up from work. Always assures a great sleep too!

Plus i quit smoking a month ago on saturday, so the treadmill is working my lungs out great!

[Cobez]

I agree with sircruisealotvs on pretty much everything he said.

Be mindful that you are going to be VERY very sore the next day after an intense workout and also depends on what kind of job you have job like if you do labouring or a lot of physical work I recommend that the day after you do intense workout should be the rest day like a day off work. Until your body gets used to it, then it should be no problem going to work the next day.

Remember that your muscles do appear bigger temporarily during and after a heavy workout but most of the growth happens during rest!!! So you must rest as much as you can.

Yep, i have a hard labouring job, the day after my first ever hard workout, i was a little tight in the upper arms but that's it.

Was very happy about that!!

[Cobez]

And yes, you must workout hard, but don't go so hard that you start pulling muscles.

Just until your muscles feel heavy and not aching, but until they feel like they have been worked. Usually on your first workout, see if you can do 10 - 12 reps of on each machine you wish to use. Then once 10 - 12 reps is a sinch, up yourself a bit. Push yourself, but not until you spew and tear muscles kinda thing.

[VLDavo]

also if u wanna tone up and not put on massive muscle mass boxing and kickboxing is the go... it might look easy but when u do a few good rounds u really get a good work out..

lol i used to be right into kickboxing it until i broke my hand in a fight lol skulls are to hard

[sircruisealotVS]

lol, talking about being sore the next day reminded me of something. a while back now after i went balistic on the free weights for about 3hrs straight (havin a bad day and let it all out in the gym, lol) i woke up the next day with some of the craziest uncontrollable twitching in my arms...it wasnt painfull, but damn it was annoying, felt like an old man or something, lol.

[GOTMYN]

WOW, I can't get over how many of you are into Weights and Fitness, The knowledge you guys are sharing is great and giving all the readers some fantastic tips when deciding to take up training.
Keep em coming, I went to gym today, the first time in 4 months, so I am guessing I will be sore tomorrow...lol....

I took it pretty easy with 3 sets of 10 reps, 50kg Bench... 15kg Biceps, etc etc, will increase weights to my old numbers once I am back into it, although things are feeling pretty stiif right now, 6 hours after training!!

[AttaBoy]

I train every second day and have a day between as rest. As you know that rest is important to the growth of your muscles.

When doing chest work or upper body you need to take deep breaths - not small littles ones.
Remember to stretch before a workout and warm up adequately. Don't just start lifting heavy weights straight away. I noramlly stretch before and after an intense workout.

On your last rep (hardest one)especially the biceps try and hold the weight as long as you can while squeezing the muscle. Usually work wonders!!

[JBDrifter]

WOW, I can't get over how many of you are into Weights and Fitness, The knowledge you guys are sharing is great and giving all the readers some fantastic tips when deciding to take up training.
Keep em coming, I went to gym today, the first time in 4 months, so I am guessing I will be sore tomorrow...lol....

I took it pretty easy with 3 sets of 10 reps, 50kg Bench... 15kg Biceps, etc etc, will increase weights to my old numbers once I am back into it, although things are feeling pretty stiif right now, 6 hours after training!!

Good stuff man... always a good idea not to jump straight back into the heavy weights, you just do damage doing that.

I went tonight as well... did shoulder's and tri's. My left shoulder is giving me dramas so might have to give it a good rest for a week or so unfortunately. Tri's went very well.
Shoulders;
-Seated miltary press
*10x50kg
*10x55kg
*9x60kg
*6x65kg (struggled, shoulder playing up with heavier weight)
*4x70kg (bad set, didn't come down as deep to save my shoulder from too much strain)
After this we did some single arm presses with dumbells (22.5kg), some cleans (55kg) and then same reverse flys and some raises to work back a little and also strengthen rotators.

Tri's:
-Single arm reverse curl (cable machine)
*10x16kg
*8x18kg
-Tri push downs with a straight bar on cable machine
*10x~42kg
*10x~44kg
*9x~46kg
*8x~48kg
(went a little crazy there, should have only been 10;8;6;4 but pushed hard and did the 10;10;9;8. It's getting a bit too easy but the ~48kg is full stack, where to from there? :P)
-Skull crushers (on flat bench, with easy-bar)
*10x40kg
*8x45kg
*8x40kg (close grip)
-Dips (on seated machine)
*10x115kg
*8x125kg

Wasn't happy with shoulders tonight but tri's went very well, I pushed them a lot harder than usual. They're tired now and will probably be a bit sore tomorrow!

[Full Spectrum]

My nephew has been going gym for 2 years now, Not long ago he was told to relax as 7 days a week was going overboard, He's diet is many shakes and proteins and god knows what else but he drinks these things and follows there diets.

He has got me into it and now I'm trying to get him into swimming with me as it's the best way to relax the muscles and stretch out and loosen up..

If you use a big ball to balance on and lift these weights it will help you tighten the abs muscles as you are contracting these muscles balancing as you lift the weights 2 for the price of one.