LG John

Unless I don't go the gym for a while I find that no matter what I do I don't hurt the next day - unless I do something stupid or wrong

ChrisB

I'm never sore or stiff after even a killer CV session (like spinning). Just some weights session I feel about 24 hours later.

Intrigued, as I don't it all that seriously, although like Tel said trying to beat your personal best is a good challenge. I've added 25% to 100% more weight on some of the machines / exercises I do

TelBoy

Chris, no, an ache is not guaranteed. I like the ache, it makes me feel i've done a really good workout. In fact i used to try and analyse what i'd done differently if i *didn't* get an ache! Over-training? Something i ate? No idea, i never found a conclusive correlation with any factor. One thing was constant though - don't do an exercise for two weeks of more and you're guaranteed an ache!!

ChrisB

Cheers Tel. I did wonder if it meant you'd wuss'd out for that particular session but obviously a combination of loads of factors.

CC

the ache you experience after anaerobic exercise some 24-48hrs after the workout is called delayed onset muscle soreness (DOMS) and it's basically ure bodies way of saying dont use me at the minute because i'm trying to recuperate. there's loads of science about it on the net if u do a search.

StiShrek

EAT
EAT
EAT
EAT
EAT

LG John

Can you bring some scientific backing to your advice sti?

Fuzz

http://www.drsquat.com/index.cfm?action=articles

Hope that may be of help.

Andy.

One day I will get down the gym and lift "real" weights instead of burning on RSJ'S

Houlbt

I'm interested in gaining similar goals to Saxo, I have a good level of CV fitness already which I wish to maintain but I am looking to build strength and mass over time.

I have been reading up with interest about diet balances to achieve this goal and recognise that an increased protein balance is the way to go.... I am interested in trying a carbohydrate substitute but have no idea which to try. The protein supplements on this site caught my attention, does anyone have any feedback/advice...http://www.lamuscle.com/warp/navigat...?d=products&o=

Thanks guys... inadvance

TelBoy

Houlbt, others might have different opinions, but *mine* is that all "synthetic" products such as the ones you linked to are a waste of good money. Good carbohydrate means lots of rice, potatoes and pasta, good protein means lots of egg whites, lean meat and pulses. Who needs sustitutes? Eat natural, eat big - it works!

super_si

Depends what you want.Ive stopped doing normal sets now.

Just doing 5*5 on fronts and doing super sets for back squats.

A whole 20 rep set its brutal but it should build some quality strong muscle

Just to add , i wouldnt start on the gear yet as you seem a kinda novice. your diet and training needs to be spot on. Im looking at starting in 15months its so widly use, you only heard about the deaths not about the other 10000000 people taking them that are ok with a clean bill health. This day and age who's to say a nuclear war wont break out or anything. Id be quite content to die at 50 knowing i acheived what i wanted too.

Si

[Edited by super_si - 8/21/2003 8:46:29 PM]

Houlbt

Thanks guys... so maybe pass on the supplements for now.

Just need to get busy down the gym eh? Thing is I find it hard to get the balance between Protein and Carbs eating natural foods... esp if you are trying to get 60% of your energy from protein.

I currently eat lots of tuna,chicken and lean red meats to get my protein. I try to have carbs in the morning and early lunch - but try to cut back in the evening as I had read the long digestion time of carbs means eating them at 6pm means the energy is ready at midnight..doh. Take lots of water etc etc

On the subject of egg whites... what ways are there of taking them, to the complete egg white virgin like me?? I like eggs though so safe there!!

Seems like everything with the human body and health... there are numerous schools of thought.

Thanks so far Tel and Si

TelBoy

Where did 60% come from?? What's that all about?

Trust me, if you want to build mass, quantity is your over-riding concern (as long as it isn't crap food). Don't count calories, don't count percentages - use all this mental energy for lifting bigger weights in the gym. Workouts are key, nutrition really is secondary, as long as you're getting sufficient quantity.

I used to do about 6 - 12 egg whites a day, mixed with milk in a blender. I usually added strawberry protein powder, primarily for the flavouring, but the extra calories came in useful. To separate the yolks, just empty the eggs into a bowl, and fish out the yolks by hand - easy.

LG John

I tried the pyramid sets thing tonight and it was great I really enjoyed it and felt like I was getting a good workout. I was also suprised at just how much weight I could shift.

Unfortunatly I've just had a massive meal and now I feel sick....doh

Houlbt

Cheers Tel,

The 60% protein thing was something I read somewhere... I forget.

I'm not into counting calories etc etc but out of interest do you know what sort of intake you are on? Also, what do you weigh and how often do you work out...

So many questions.

TelBoy

What i do now and what i did at my peak are two completely separate things!

When i was training seriously, i did four times a week, sometimes five. I was getting through about 5,000 - 6,500 calories a day, at a bodyweight of about 17.5 stone (having started 10 years earlier at about 12 stone). I'm roughly that weight today, but only train once or twice a week - once you've built it, it's relatively easy to maintain.

Houlbt

6000 calories.... holy cow.

Gives me something to aim for. I'm about 13st now...

Steve Lawson

Telboy any chance you could mail me as per my profile please.I have a few questions and I dont want to invade this thread.

Ta

Steve

Houlbt

Steve... I think you should keep it on the thread as I'm learning interesting stuff here (unless it is about erection problems... )

Night folks... spk tomorrow

super_si

I started 4 months ago at 13stone ive just hit 14.6.

Saxo boy isnt the pyramid used for strength???? body builders dont a) use the amount weight i need to shift b) body builders rep range is 3 sets 6-10 reps?

Also supplements help to hit the 5000 a day, try 2 protein shakes a day

Si

LG John

I was under the impression that serious bodybuilding involved low reps at high weight - say 4 sets of 4-6 reps?

Lets say I do the pyramid thing but then at the end of my normal session then go and take a fairly light weight and do 2 sets of 30 with it - would that undermine my good work at the start of the gym session or do any harm or is it a case of the more the better?

For example tonight: I curled 12x10kg, 10x12kg, 8x14kg, 6x16kg and then 4x18kg and was really struggling towards the end. I then did other back work where my arms were being used and later on pretty much repeated the above routine but at a slightly different angle. If I was to then pick up the 8kg and do 30 reps would that undermine the size building work?

TelBoy

Kenny, for me, forced reps and strip sets were in my opinion the biggest single influence on my rate of progress. But of course you do need a spotter who knows what they're doing for either technique. That pyramid system is pretty much what i used to do, except that i'd do it all in reverse, stripping off plates until whichever bodypart it was i was training couldn't do another rep. I was truly brutal. Personally i don't believe in over-training *within* a workout, so long as you get enough rest *between* workouts. My squat workouts, i've often said, were the hardest thing i've ever done, gruelling doesn't cover it. You've got to be prepared to get angry, you've got to need to do it.

Guys in the gym with their nice clean workout gear, their little sports-top water bottles, personal stereos and so on make me giggle. Changing a physique big-time needs total commitment from all angles, not a nice-guy image. Forget the girls in the gym, forget what anyone else is doing - do YOUR workout as well and as hard as you can. When you can't do another set, DO another set. Struggle. Test your limits, without being reckless. That's the sort of approach which will bring results.

super_si

thats way to many reps for biceps.

What you need to understand is the bi's are small. The real gains are the tris

Si

TelBoy

And your upper arm measurement is what, Si..??!

ChrisB

Tel, did you ever write the slogans for the No Fear T-Shirts?

LG John

Woah!! You're asking too much there buddy...if I had a fiver for everytime I dropped a weight whilst checking out a bird I could clone myself a new body

Si, based on the above weights what sort of bicept workout do you think would be appropriate?

What are forced reps and strips sets

Can anyone recommend a good quality protein shake mix (preferably one that doesn't work out at a tenner per shake!)

TelBoy

LOL, no i missed out there i think!!

Oh and Steve, YHM, although happy to answer anything legal on here.

milo

Best advice yet! And so true.

Defiant STI

Saxo, remember QUALITY not QUANTITY. Control the weight, don't let the weight control you. I've seen some pretty horrific things at my local gym by "experts" who think they know what they are doing. Good form is the basis for good results. Of course this is all IMHO

As I've stated in previous threads you can get big without resorting to artificial assistance, just work hard at it and your see results.

Goodluck, and remember to eat

milo

it's different for different people.

the benefit of pyramid is that *all* muscle fibers get hit, not just the fibers in the 6-10 rep range.

pyramid is proven for hypertrophy and many pro builders use it.

for strength/powerlifting, it's 1-3 reps max.