Fitness & Martial Arts Thread

[Brerlappin]

Will check this strength routine out, but want to persevere with the machines for a month to see how strong i can get as well as if i can see any improvments in my overall body and fitness.

Personally i cant recommend HIIT enough. Id definitely look into something like that too. When i started trying to get fit i was overweight by about 4 stone and had zero muscle definition. I started doing a boxing class that incorporated alot of HIIT training (in fact the boxing would take up maybe only half a class, the rest was HIIT), and i credit that with what absolutely obliterated most of my flab and gave me pretty decent overall muscle definition (bi's, shoulders, back, chest). HIIT gives you insane amounts of cardio fitness too. I remember before i got fit i couldnt run for anymore than about 10 minutes without wanting to die. I can do a 5K now in about 28 minutes which feels great I also couldnt do a single pull up which was strawberry floating embarrassing. Most workouts now is tart off doing about 30 of them! So yeah id definitely recommend a HIIT class if you can find one. It annihilates fat, gives great cardio, and (for me at least) gave me a better physique than i ever had in my life.
Im also pretty pumped because i only noticed in the last few weks but im starting to get a defined "V" in my crotch area.. Not sure if its from all the extra running ive been doing in the last few weeks, or the skipping exercises ive been doing or what, but ill take it

[<]:^D]

yes that formula works with all the barbell lifts. it breaks down somewhat at lower reps and extremely heavy weight but for almost everyone it's going to give you a good starting point.

Hawky i understand what you're saying but as your pure strength goes up so will your 'muscular endurance' at a lighter weight, unless you're absolutely disgustingly out of shape.

[<]:^D]

Eric Lilliebridge just broke the 308lb world record AGAIN and just set the all-time squat world record at a lighter bodyweight (308lb v SHW)

[Tomous]

Anyone got any thoughts for balancing weight training and cardio? I’m currently in the worst shape I’ve ever been and want to sort it out before I slip even further. Have hit 13 stone this year (with the foundations of a beer belly to prove it) when I’ve always been around 11.5 to 12. The worst part is I ran a marathon a year ago and was the fittest I’ve ever been. One sprained ankle later, followed by extreme levels of laziness and I’ve lost it all.

I use to go to the gym fairly regularly for weights but that was quite a few years ago. I’d like to get back into it, mainly to improve core strength. However I play 5aside twice a week (40 minute matches) and also feel like I need to get my stamina up as I’ve been struggling to keep up with the pace recently, as it is quite competitive. Thing is, if I add in a couple of stamina sessions to help that, there’s not much time left in the week for weights if you balance in rest days too.

Not sure if the goals are too different and whether I should just concentrate on getting stamina levels back up and then consider weight training again down the line.

Any advice would be appreciated, as I think my attitude at the moment is basically “I dunno where to start” so instead of making a decision, I’m just carrying on without doing anything more than meander round a 5 aside pitch and occasionally score a tap in...

[Rocsteady]

Understand it's pretty hard to gym heavily around sport, when I boxed a lot I always wanted to incorporate hiit as well as the SS program I was on but my body couldn't recover in time.

Are you not finding you're getting fitter with regularly playing 5 a side anyway? Depends what you want to prioritise, could do football twice; one day hiit and three days weights with a quick hiit session after one of those days.

That might prove too much though, you can still gain nice muscle on 2 days weight training a week, would just have to hit it hard and be realistic about the gains you're going to achieve.

[blackoutHERO]

Actually started hammering myself at the gym now. Didn't realise how much further I could push. Deadlifts went well and my grip held. Will up to 130 next time. I found letting the weights hit the ground just a bit harder lets my grip reset without upsetting my tempo.

I'm not sure if I dare ask but what tempo do you use for deadlifts? Also in terms of hit the ground harder how do you achieve this?

0/3 tempo (as fast as I can up, 3 seconds down), no rest between reps. Before I was just letting the plates touch the floor before I shot straight back up, now I let them touch the ground a bit more. I'm being careful not to 'bounce' them if that's what you're asking.

Don't do a specific tempo for deadlift. All you have to do is control the weight. Anything else will lead to injury and create a nightmare of DOMS for yourself.

[Tomous]

Well, I do have a base level of fitness and I can get through a 40 minute game but I definitely don't get around the pitch as I did this time last year. And I'm not really losing any weight although my diet isn't great-food or beer wise, but planning to cut back on that too.

I wouldn't be too worried about making massive gains, just a decent increase in core strength and feeling a bit leaner would do me for now. Think your suggestion of a 2 day work out and one HIIT session might be a good idea though.

[gamerforever]

Will check this strength routine out, but want to persevere with the machines for a month to see how strong i can get as well as if i can see any improvments in my overall body and fitness.

Personally i cant recommend HIIT enough. Id definitely look into something like that too. When i started trying to get fit i was overweight by about 4 stone and had zero muscle definition. I started doing a boxing class that incorporated alot of HIIT training (in fact the boxing would take up maybe only half a class, the rest was HIIT), and i credit that with what absolutely obliterated most of my flab and gave me pretty decent overall muscle definition (bi's, shoulders, back, chest). HIIT gives you insane amounts of cardio fitness too. I remember before i got fit i couldnt run for anymore than about 10 minutes without wanting to die. I can do a 5K now in about 28 minutes which feels great I also couldnt do a single pull up which was strawberry floating embarrassing. Most workouts now is tart off doing about 30 of them! So yeah id definitely recommend a HIIT class if you can find one. It annihilates fat, gives great cardio, and (for me at least) gave me a better physique than i ever had in my life.
Im also pretty pumped because i only noticed in the last few weks but im starting to get a defined "V" in my crotch area.. Not sure if its from all the extra running ive been doing in the last few weeks, or the skipping exercises ive been doing or what, but ill take it

Pretty awesome stuff!

Did another session of running and machines today at the gym after work and it felt good. I guess it will take time to really get into it and start pushing myself to the max.

My main area of weakness at the moment is probably my diet - its not overly high in calories, but I think I have too much bread overall (toast of breakfast and sandwich for lunch) although it is usually brown bread.

[Rocsteady]

Back in tonight took it real easy. Wrists felt nicely comfortable deadlifting although it was only 50kg.

Some dick was in with his mate, obviously the guys first time - was relentlessly taking the piss out the skinny guy for not being able to bench 40, felt quite bad for the lad. Other guy was hardly strong as it was.

I would've thought that'd be the best plan tomous. Compound lifts to hit the core on weights days, especially hit squats and deadlifts hard. Try avoid having a game the next day if at all possible - the doms should be harsh.

[Gently-Parted Ringpiece]

I dont get why you'd be in there taking the piss out of someone. Everyone in there is there for the same reason.

[gamerforever]

Exactly, i see people in the weights area of varying sizes and body shapes, and at least they are doing something about their body!

What i find hilarious are people checking their bloody phones between sets.

[Rocsteady]

I got chatting to the two of them, the bigger one was walking about absolutely cheesing at beating his PB of 120 on deadlifts, his mate asked me what my best had been - felt like a bit of a dick being like yeah, over 200...

But aye I don't get it either. My weights room's generally full of roid heads and real dedicated kids but even so, it's very very rare I'll see someone getting insulted over their size/strength. Obviously just cos they're mates and lad banter eh oi oi

[Hawky]

Exactly, i see people in the weights area of varying sizes and body shapes, and at least they are doing something about their body!

What i find hilarious are people checking their bloody phones between sets.

When you're doing heavy weights sometimes you need a 3+ minute break before doing the next set, I don't see a problem with being on your phone then, but I agree some people do take the piss with it.

[gamerforever]

Fair enough, but they should be banned in the gym imo. Too many people just sitting at the machines looking at their phones.

Anyway, will try and hit the gym again today for some time doing cardio.

[Gently-Parted Ringpiece]

Yeah, ban phones.

[Brerlappin]

Guys, guys.

GUYS.

Its okay, we dont need to work out after all. Just go on a diet. Problem solved. Can we lock this gooseberry fool up now?

[Gently-Parted Ringpiece]

Ive been working out for ages now and all Ive done is put weight on

idgi, plz help

[Poser]

[Hime]

After a bit of help folks, I've started doing T25 as I've found that road running hammers my knees and shift work makes joining a club again very difficult. Just thought I should point although I'm nowhere the fitness levels I had as a teenager I'm in pretty good shape.

Anyway, this morning I've woken up with a stabbing pain in my groin beside the pubic bone. I've probably not helped myself as I've been prodding around to see if I can feel any lumps as I had a bit of a scare with lymph nodes about 4 years ago, I can't feel anything obvious and there is no pain when pressing but walking, getting up and bending over are pretty uncomfortable.

Obviously I will go to the doctors if it continues but just wondered if any of you have experienced anything like this before? I've always associated groin strains as being on the inside of your leg but I'm wondering if the pain could be higher up?

[Poser]

Could it be a hernia? Definitely get that checked out man.

http://www.nhs.uk/conditions/hernia/Pag ... ction.aspx

Femoral hernias
Femoral hernias also occur when fatty tissue or a part of your bowel pokes through into your groin at the top of your inner thigh.