Workout length

Pigeon_Killer said:
Very rarely finish a workout within an hour and some have lasted as long as 3 hours.

Take as long as you need and don't let anyone convince you that there's a specific amount of time you should spend at the gym.
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Same here.

My workouts take between 1 and 2 hours. 2 hours if I'm doing deadlifts or squats where I take upto 5 minutes between sets.
 
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i have never heard anyone say 'your back is too big' to anyone.

broadness is from your shoulders which generally take your width from your bone structure / frame. if you are not broad now, then you wont be broad in the near future ;]
 
as with everything to do with fitness, there seems to be allsorts of conflicting information, i guess the biggest worry with long stints at the gym has got to be muscle wastage ?
 
and Time wastage, if you're training for power, strength or mass then there's simply no need to be at the gym for that amount of time.
 
Im not saying I dont want a big back, but i just want all round strength and muscle. I do low row/High row/Lats/Lower back machine thing as i had a rash on my shoulders which now prevents me from squats due to painful skin.
Im more interested in how I should split my work-out in terms of which muscle groups together, and how many exercises.

Should i be doing all one muscle group together (within a session) then move on to the next muscle group for the rest of *** session.
e.g. all chest first and then move on to biceps and smaller groups after? OR doing an exercise of each in turn?
 
I dont have 3 hours in a day to spend working out. Crikey. Im looking at starting to work out and I want to go twice a week (max 3 times) and spend about 45minuts to 1 hour as I've been reliably informed that this is the maximum I should be training for. I just aim to build muscle all round.
 
sniper007 - if you work hard those 2/3 times then there is no reason why you cannot build muscle all round (coupled with a gooddiet of course) :]

sukh - take a look at HST :]
 
you know what i want guys..???

I want a big chest, big abs, small non freaky legs and i wanna train twice a week and eat kebabs at the weekend.

How should i arrange my sit ups to this end?
 
Ultra_Extreme said:
you know what i want guys..???

I want a big chest, big abs, small non freaky legs and i wanna train twice a week and eat kebabs at the weekend.

How should i arrange my sit ups to this end?
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all day long.
if you arent eating, sleeping, ****ing or #2'ing - do situps.
 
Ultra_Extreme said:
you know what i want guys..???

I want a big chest, big abs, small non freaky legs and i wanna train twice a week and eat kebabs at the weekend.

How should i arrange my sit ups to this end?
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pffff a bit unfair, i didn't say i was a 16y/o working my abs everyday, just because I do work the muscle group is no reason for ridicule. Maybe i touched a nerve with the "carrying a bit of weight" comment but that is my opinion, no shame in being cut, and not very big, it takes a lot of work to get big and I cannot see myself going that big.

All i wanted to know was if I should be doing all one muscle group and then moving onto another in a session or alternating to keep up intensity?

e.g all chest exercises and then smaller groups like biceps or alternating between exercises?
 
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Sukh said:
pffff a bit unfair, i didn't say i was a 16y/o working my abs everyday, just because I do work the muscle group is no reason for ridicule. Maybe i touched a nerve with the "carrying a bit of weight" comment but that is my opinion, no shame in being cut, and not very big, it takes a lot of work to get big and I cannot see myself going that big.

All i wanted to know was if I should be doing all one muscle group and then moving onto another in a session or alternating to keep up intensity?

e.g all chest exercises and then smaller groups like biceps or alternating between exercises?
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Keep you workouts basic. Dont overcomplicate things. From the sound of it you havent been training long, so dont go looking for advanced workouts.

As a rule of thumb, keep your workouts no longer than 50mins. Keep the intensity high. If you want to keep lean (nothing wrong with that), then make sure you eat loads of protein (protein with everything and watch the carbs and fat, though this will depend on your current condition) and if you do find yourself putting on fat, then add in some cardio work and reduce the carbs and fat.

The proper way to go about it, would be to have a certain duration set for bulking whereby you train with heavier, ever-increasing weights and are eating lots of food. This will lead you to gain weight (muscle and fat). Train each body part once a week. Do about 2 exercises per body part (you will have to "feel" how your body is taking to the training program, so you can adjust the amount of exercises you do, as you progress and learn about your body). Compound exercises must form the foundation of your program. Intensity must be kept high.

The bulking phase will be followed by the cutting phase whereby you eat very strictly and in some cases are not eating even when you are hungry. You will come to rely heavily on protein shakes, here. Make sure you are doing lots of cardio and continue the weight training, though as your weight reduces so will your strength. By the end of this cutting phase you will get to actually see all the hard work you put in during the bulking phase.

Keep it simple. Eat healthily. Lean protein sources and protein shakes. Workouts no longer than 50mins. Each body part once a week.

Any more questions?
 
:) Thanks for the friendly advise, I am vegetarian, so I do not eat eggs/meat/fish what are good sources of protein in normal meals?
At the moment im taking impact 80 after workouts. I eat oats and a piece of fruit for breakfast, then just generally healthy veg and whole foods the rest of the day. I understand that dairy has protein, but there is only so much cheese and cottage cheese i can take. Any other options?
 
Sukh said:
:) Thanks for the friendly advise, I am vegetarian, so I do not eat eggs/meat/fish what are good sources of protein in normal meals?
At the moment im taking impact 80 after workouts. I eat oats and a piece of fruit for breakfast, then just generally healthy veg and whole foods the rest of the day. I understand that dairy has protein, but there is only so much cheese and cottage cheese i can take. Any other options?
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Im not a vegetarian, so most of my protein comes from meat and protein shakes, so it might be better for someone else to answer that question. Off the top of my head though concentrate on dairy as your source of protein and top up with lots of protein (impact 80) shakes.
 
My work outs can stretch to an hour and a half if I have a chat with the other lads - but most of the time I try to focus and keep it solid for 45-60mins. Though it depends on the weights/exercise that I do as some things don't half kill me and I need a few minutes to recover and mop up the sweat! :p I tend to spot people in between sets, or do negs instead.
 
Sukh said:
:) Thanks for the friendly advise, I am vegetarian, so I do not eat eggs/meat/fish what are good sources of protein in normal meals?
At the moment im taking impact 80 after workouts. I eat oats and a piece of fruit for breakfast, then just generally healthy veg and whole foods the rest of the day. I understand that dairy has protein, but there is only so much cheese and cottage cheese i can take. Any other options?
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Have a look on www.veganfitness.net. They will have answers to anything you need to know :)

PS. Don't believe any rubbish about needing meat/fish to grow muscle or get strong, the two strongest people I know are vegan (not even milk, cheese or whey protein), drug-free and they both deadlift 220+kg, squat 200+kg and bench 140+. Not to mention Strongman training, Atlas stones and all that ;)
 
Paracelsus said:
PS. Don't believe any rubbish about needing meat/fish to grow muscle or get strong, the two strongest people I know are vegan (not even milk, cheese or whey protein), drug-free and they both deadlift 220+kg, squat 200+kg and bench 140+. Not to mention Strongman training, Atlas stones and all that ;)
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I'm not being facetious or anything, but are these 2 strong people you know, lean or are they carrying a lot of extra baggage (like the guys in the pic below)?

Strongman_Strong_man_photos_pictures_event_pictures_ezr.jpg


I am currently of the belief that to carry a lot of muscle and be lean at the same time you have to have a high protein diet, which for a vegan would be difficult.
 
One of them is, I'd guess, approaching the BF% of the guy on the right. He admittedly eats about 5000 calories a day because he competes in "Strongest Man" stuff where weight is not an issue, he simply needs to be as strong as possible, and fit. He eats so much not out of protein needs but because a) he likes his food lol and b) he trains a lot and swims and needs a lot of calories to keep fuelled.

The other guy is fairly lean. Average bodyfat for a man, but very heavily muscled, and ridiculously strong.

I am currently of the belief that to carry a lot of muscle and be lean at the same time you have to have a high protein diet
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To carry a *lot* of muscle and be lean at the same time, you need anabolics. Unless you are genetically very gifted.

You can get a lot of protein from plant sources. Granted, they don't have the same 'biological value' as things like whey, chicken, beef etc, but this doesn't seem to have a great impact on things.
 
Ok my new routine starting from Friday, need help and advice on back and how its split:

Monday
Shoulders: Shoulder Press 3x8
Lateral Raises 3x8
Rear Delt Row 3x8

Legs: Seated Leg Press 3x10
Seated Leg Curl (hams) 3x10
Seated Leg Extender (Quads) 3x10

Tuesday

Stretches
Abs - a few crunches and obliques

Wednesday

Back: High Row 3x8
Seated Row 3x8
Lateral Pulldow (front or back?) 3x8
Shrugs 3x8

Hips: DeadLift (smith machine) 3x10
Hip Abductor/Aductor machine 3x8


Friday

Chest: Straight Bench 3x8
Incline or Decline, not sure
Chest fly, cable or dumb bell, not sure

Biceps: Straight curl 3x8
Preacher Curl 3x8
Hammer curl 3x8

Sunday

Triceps: Skull Crushers 3x8
Pull-downs on cable 3x8
Close grip bench 3x8

Calves: Seated calf raise 3x8
Reverse calf raise for Tibialis Anticus 3x8

Forearms: Reverse Preacher Curl 3x8
Wrist Curl 2X6
Reverse Wrist curl 2x6

Advice appreciated, bearing in mind I cannot do squats due to skin condition where the bar rests.
 
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