Fitness & Martial Arts Thread

[Loire]

There's a few. I find that example for the triceps really effective, though I'd recommend skullcrushers if you had a bar and a bench.

[BTB]

It says the video is no longer available

[Loire]

Replaced for you matey.

[Floex]

I reccomend a barbell and some dumbells. I've changed so much in build since I got into a work out routine from Shime, and no end of people have noticed. Many think I've used steroids! I normally do about two hours a day though, four days a week.

Blimey! Can I ask one thing, how do maintain the energy in your body? I try and do 4 days a week, half hour at a time on top of work and find I just can't keep energy up

I'm using creatine and re started using protein which is actually starting to help. Maybe I need more of this

[BTB]

Cheers

[Loire]

Blimey! Can I ask one thing, how do maintain the energy in your body? I try and do 4 days a week, half hour at a time on top of work and find I just can't keep energy up

I'm using creatine and re started using protein which is actually starting to help. Maybe I need more of this

Sometimes, normally the day after doing arms and traps, my legs will kill, and I'll find it hard to stand! I should be upping my carb intake, but I do get rather tired. My back and shoulders are killing from today's session!

[Igor]

I have two dumbells (4.5kg)

Get some heavier weights.

I'm setting myself a goal to gain about 18 kilos through weight training and lots of eating (the right stuff obviously). How long should it realistically take me to gain that much weight (about 2.8 stone)?

[Avon]

Do we need a separate running thread?

Currently running 35 miles per week and will be building up to about 50 miles as I am training for a 50 mile run in January.

[Rightey]

Yay it's back! Does anyone know if there's one particular brand of re-breakable boards that are better than the rest? I'm planning on getting some.

[Cropolite]

I reccomend a barbell and some dumbells. I've changed so much in build since I got into a work out routine from Shime, and no end of people have noticed. Many think I've used steroids! I normally do about two hours a day though, four days a week.

That the exact same one that he does, listed in his OP?

[Dowbocop]

Do we need a separate running thread?

Currently running 35 miles per week and will be building up to about 50 miles as I am training for a 50 mile run in January.

Hi everybody! Good to see this thread up and running again.

I wouldn't have thought we'd need separate threads personally. We've got a few people in here who take their running seriously, and they've been an excellent source of information to other less serious runners (like me!), in the same way that the MA practitioners have been to runners and other fitness enthusiasts who want to take up MA. I know from my MA training that I need to do running and weights as well as my MA in order to get myself fit enough, but I would've felt intimidated going in to separate threads for help on each discipline.

Also, 50 miles?!

[Grumpy David]

Shime, your routine on the first page doesn't include any squats or deadlifts, what's up with that?

I deadlifted 110KG today (well yesterday since its now Tuesday). It's my new PB with my previous being 100KG. Not bad after coming back from a 3 week holiday and only deadlifting for 3.5 weeks before then without a proper routine. I think it works out to 1.375x my bodyweight, another 10KG and I'll reach the 1.5xbodyweight.

I'll be honesty, i'm a skinny little guy, and i would like to 'beef' up. In my house i have a rowing machine, two 4.5kg hand weights and those grip type things for your wrists. Obviously i also have a floor where i can do sit ups and press ups and i can also go for jogs in my local area.
But my problem is that i don't really know where to start, and that i don't want to do too much on one part of my body, and not enough on the others. Also the other problem is the effort, i will sometimes just do a tiny 'workout' where i may only do a few sit ups or press ups, usually as i do them before i go to bed.

None of the things you've suggested will help in 'beefing' you up. You need to eat more and join a gym where you will have much heavier weights. Focus on squats, bench presses and deadlifts. They are compound exercises and will build muscle mass. I'd suggest Rippetoe's Starting Strength routine but its primary aim is to increase strength and muscle mass the comes with it is just a bonus. The routine for it is:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift


Workout B
3x5 Squat
3x5 Standing military press
5x3 Power clean

You go 3 days a week, Week 1 goes A, B, A, and week 2 goes B, A, B. Each session you try and increase the weight as much as you can without affecting your form. It shouldn't take more than 45 minutes to complete but it will be far more effective then lifting for hours on end, or relying upon 4.5KG dumbells.

[Raedus]

First post!

I can only Echo Cubemania's post. Riptoes starting strength routine is awesome. Read all about it here :
http://forum.bodybuilding.com/showthread.php?t=998224

A question to the runners, for the last two-three months ive been playing five-a-side football twice a week. This is my only form of cardio and frankly, i'm quite ashamed of myself. I can run around for the 90 odd minutes we play, but after the first half hour im generally knackered and have to have short rests inbetween the sprinting about and by the last 15 minutes im pretty much limited to jogging. So, my question is as follows : How would i go about being able to keep up a steady/high pace for longer? Should i go for jogs but split it between sprinting and jogging (i was reading about fartlek), or just try and run for about 75% of my full pace for as long as possible?

[Grumpy David]

A question to the runners, for the last two-three months ive been playing five-a-side football twice a week. This is my only form of cardio and frankly, i'm quite ashamed of myself. I can run around for the 90 odd minutes we play, but after the first half hour im generally knackered and have to have short rests inbetween the sprinting about and by the last 15 minutes im pretty much limited to jogging. So, my question is as follows : How would i go about being able to keep up a steady/high pace for longer? Should i go for jogs but split it between sprinting and jogging (i was reading about fartlek), or just try and run for about 75% of my full pace for as long as possible?

HIIT (High Intensity Interval Training)/Fartlek is good for fat loss and anaerobic activity, but for sustained aerobic activity the way to get better at it is, you've guessed it. Sustained aerobic activity. So I'd go with jogging but there's no reason why you can't do a HIIT session once or twice a week just to mix things up a bit.

[Doug]

A question to the runners, for the last two-three months ive been playing five-a-side football twice a week. This is my only form of cardio and frankly, i'm quite ashamed of myself. I can run around for the 90 odd minutes we play, but after the first half hour im generally knackered and have to have short rests inbetween the sprinting about and by the last 15 minutes im pretty much limited to jogging. So, my question is as follows : How would i go about being able to keep up a steady/high pace for longer? Should i go for jogs but split it between sprinting and jogging (i was reading about fartlek), or just try and run for about 75% of my full pace for as long as possible?

HIIT (High Intensity Interval Training)/Fartlek is good for fat loss and anaerobic activity, but for sustained aerobic activity the way to get better at it is, you've guessed it. Sustained aerobic activity. So I'd go with jogging but there's no reason why you can't do a HIIT session once or twice a week just to mix things up a bit.

I agree with cube, maybe do a sprint/fartlek training session once a week and do one or two long runs, this will help both your power and stamina in your footy sessions.

[Loire]

That the exact same one that he does, listed in his OP?

Yes indeedy!

[TravelJug]

*Point to post on previous page*

Any suggestions/ advice on a budget treadmill? I want to buy one as soon as I can!

I was in the middle of replying to you yesterday then my laptop battery ran out.

Anyway, the gist of it was: It's not the advice you want but you're probably safer doind your sprint training outdoors and save you and your mum alot of money. It'll be better for your knees and ankles outside too. Just invest in a good pair of running shoes. Treadmills are hard for interval training in the sense that it's hard to bring them up and down in speed quick enough for to justify the "intervals."

HIIT (High Intensity Interval Training)/Fartlek is good for fat loss and anaerobic activity, but for sustained aerobic activity the way to get better at it is, you've guessed it. Sustained aerobic activity. So I'd go with jogging but there's no reason why you can't do a HIIT session once or twice a week just to mix things up a bit.

Cube...you seem to know your stuff! I'm not shocked at that no. What I am shocked at is that I may have found someone else on this forum as interested in fitness/weights/nuritrition as me! Score!

I'm squating 95kg 5x5 at the minute. I'm going to push it up 2.5kg today and then i'll squat 100kg next. I didn't do weights for a few weeks there and it did the world of good. My strength went up. I was struggling with 90kg a few weeks ago.

My DeadLift is strawberry floating gooseberry fool. I'm on around 75kg. I'm just building it up slowly...

[TravelJug]

*Point to post on previous page*

Any suggestions/ advice on a budget treadmill? I want to buy one as soon as I can!

I was in the middle of replying to you yesterday then my laptop battery ran out.

Anyway, the gist of it was: It's not the advice you want but you're probably safer doind your sprint training outdoors and save you and your mum alot of money. It'll be better for your knees and ankles outside too. Just invest in a good pair of running shoes. Treadmills are hard for interval training in the sense that it's hard to bring them up and down in speed quick enough for to justify the "intervals."

HIIT (High Intensity Interval Training)/Fartlek is good for fat loss and anaerobic activity, but for sustained aerobic activity the way to get better at it is, you've guessed it. Sustained aerobic activity. So I'd go with jogging but there's no reason why you can't do a HIIT session once or twice a week just to mix things up a bit.

Cube...you seem to know your stuff! I'm not shocked at that no. What I am shocked at is that I may have found someone else on this forum as interested in fitness/weights/nuritrition as me! Score!

I'm squating 95kg 5x5 at the minute. I'm going to push it up 2.5kg today and then i'll squat 100kg next. I didn't do weights for a few weeks there and it did the world of good. My strength went up. I was struggling with 90kg a few weeks ago.

My DeadLift is strawberry floating gooseberry fool. I'm on around 75kg. I'm just building it up slowly...

The routine for it is:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift


Workout B
3x5 Squat
3x5 Standing military press
3x5 Power clean

You go 3 days a week, Week 1 goes A, B, A, and week 2 goes B, A, B. Each session you try and increase the weight as much as you can without affecting your form.

May I suggest an improvement to that routine? There are pull/push exercises in the same day. It makes sense to have them on different days. Try this maybe:

Workout A: (5x5) PUSH
Squats
Chest Press
OverHead Press (Standing Military Press)
Tricep Dips

Workout B: (5x5) PULL
Deadlifts
Bent Over Row
Wide Grip Pull Ups
(and if you want Clean & Press - It's quite technical though and after that ^^^ you should probably only do one set)

Hope that helps.

[Cropolite]

That the exact same one that he does, listed in his OP?

Yes indeedy!

Cool as he has me on that too

[TravelJug]

I reccomend a barbell and some dumbells. I've changed so much in build since I got into a work out routine from Shime, and no end of people have noticed. Many think I've used steroids! I normally do about two hours a day though, four days a week.

Blimey! Can I ask one thing, how do maintain the energy in your body? I try and do 4 days a week, half hour at a time on top of work and find I just can't keep energy up

I'm using creatine and re started using protein which is actually starting to help. Maybe I need more of this

Creatine and Protein don't give you energy. They largely help repair your muscles quicker in order for you to work out harder (in the case of creatine, i'm not going to be patronising and pretend you don't knwo what protein does.)

You need to get more carbs into your body to get glycogen into your muscles. I remember reading somewhere that this is built of from largely what you had the previous day so throwing a banana into you 30min before a work out won't help much if you haven't ate sufficiently beforehand. Get some good wholegrain carbs into you in your meals and maybe take them out after about 19.00 or so. That doesn't mean don't eat after 19.00. Just try to restrict your carbs. You can still eat protein and fat. ...and no, fat won't make you fat.

Bacially, make sure you're eating enough!