155 replies to this topic

[thrash099]

I used to work out a bit.

With a few supplements.

and thats just your warm up set…..

[datafone]

Oh dear god! that is hideous!

And photo shopped

[thrash099]

Oh dear god! that is hideous!

And photo shopped

definitely photoshopped- they made this guy smaller so he would fit in the shot

[Drew]

I used to work out a bit.

With a few supplements.

Pfft.....light weight:p

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[joz]

My inspiration




To get the chics

[thrash099]

My inspiration




To get the chics

it looks as though whats in your speedos is a teeny bit inspired too

[surfpurple]

Yes....there is some truth to this, but to be fair, we haven't really being talking about body building perse. Rather we have been talking about resistance training and building lean muscle mass whilst burning body fat. IMO the benefits far, far outweigh any risk.

http://www.betterhea...h_benefits?open
http://www.elements4...g-exercise.html
http://healthfitness...weightloss.html

Well, when I say 'bodybuilding' I mean 'resistance training'. As resistance training IS bodybuilding (by definition).

And you are right in that the benefits outweigh the risks, as the goal is to build a better body.

But when you lift heavy weights for a long time, it does wear your body down to an extent.

It is all relative as well. If someone is like 'me', a thinner type, then we have to lift heavy and get everything as right as we can to have 'any' chance of building muscle.

But for someone who has some size then they could focus more on defining and not as much on 'building mass'.

There is a science to bodybuilding/weight training and it is DIFFERENT for each body type.

I wish I was the type to not need to get any more size, just define what I have! Too easy. The hardest thing is trying to 'gain mass' if your a 'hard gainer' !

[JohnA]

I wish I was the type to not need to get any more size, just define what I have! Too easy. The hardest thing is trying to 'gain mass' if your a 'hard gainer' !

i'm a little like that. I can gain mass fairly easily

[surfpurple]

Lucky bastard!

[Drew]

Lucky bastard!

I don't like the term 'hard-gainer'. What this really means usually is that people have an ectomorph body type.

All this means is that you have a faster than average metabolism, therefore you need to eat more to put muscle mass on. This doesn't make putting muscle on impossible, or even particularly difficult....it just means that a nutrition plan appropriate for your body type is required. I've seen plenty of ectomorphs build muscle, and even get really big (if that is your goal!) Actually, if wanting to build a lean, muscular, low body fat physique....then it could be argued that you have the best body type!

Up your calories to 3000-4000 a day (made up of lean protein, complex carbs, fresh fruit and vegetables consumed every 3 hours whilst awake), mixed with a structured training program and watch what happens....

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[surfpurple]

I don't like the term 'hard-gainer'. What this really means usually is that people have an ectomorph body type.

All this means is that you have a faster than average metabolism, therefore you need to eat more to put muscle mass on. This doesn't make putting muscle on impossible, or even particularly difficult....it just means that a nutrition plan appropriate for your body type is required. I've seen plenty of ectomorphs build muscle, and even get really big (if that is your goal!) Actually, if wanting to build a lean, muscular, low body fat physique....then it could be argued that you have the best body type!

Up your calories to 3000-4000 a day (made up of lean protein, complex carbs, fresh fruit and vegetables consumed every 3 hours whilst awake), mixed with a structured training program and watch what happens....

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I wish your theory was correct, but it's a lot easier said than done for my body type to put on muscle!

It really does make it particularly difficult to put on muscle, believe me! We tend to not have the biggest appetites and are always on the go and our bodies just DON'T respond as well to weight resistance, period!

Just eating calories is one thing, but what your body does with them is another.

[surfpurple]

When one person follows a weight training regime and it happens to work, then they assume that their plan will work for everybody.

Everyone has a different body type, and so we all need a different 'plan' to build muscle.

[Drew]

I wish your theory was correct, but it's a lot easier said than done for my body type to put on muscle!

It really does make it particularly difficult to put on muscle, believe me! We tend to not have the biggest appetites and are always on the go and our bodies just DON'T respond as well to weight resistance, period!

Just eating calories is one thing, but what your body does with them is another.

It's not a theory, it's physiological science. It's got very little to do with response to resistance training (human bodies only really 'respond' to weight training in a couple of ways). It's all down to your basal metabolic rate, and your nutrition after that....believe me, this is fact. I guarantee, without any semblance of doubt, I could get you putting muscle on.

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[Drew]

When one person follows a weight training regime and it happens to work, then they assume that their plan will work for everybody.

Not sure if you are refering to me, but if so not the case. I've trained with a lot of people, and body types, and I know what works and what doesn't, for each of the 3 (5) body types. There really is distinct, repeatable paterns with people from each body type.....

Everyone has a different body type, and so we all need a different 'plan' to build muscle.

This is a very common misconception, there are really only 3 definable body types (although some validly argue this should be expanded to 5). The core basis of training and nutrition is really quite predictable once body type is ascertained......In time, this can be tweaked and customised for ones specific body response.

There's really no great mystery to it, as some would have you believe! If you are training and eating appropriately for your body type then results will follow. I really have seen a lot of people who've believed the same things as you, only to be amazed at what's actually possible once you understand your body.


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Edited by Drew, 04 February 2012 - 09:08 AM.

[flemo]

Hi John,

Ok something that may go against the norm here,but.

Don't laugh but I do a pump class a few times a week.
This generally gets the giggles from those that like free weights and train for mass.

Nothing laugh at mate, I enjoy the pump classes myself and if you can leave your ego at the door and use the appropriate weights it can be a very challenging and satisfying workout. I use to combine it with body attack - aerobics.

I use to do a lot of those classes but in the last 14 months have concentrated on body combat which I find to be physically challenging, but a lot of fun.

In the last 6 months I have combined body combat and weights as i had to put weight back on. I lost about 9kgs of muscle when I stopped the gym to pursue aerobics but I got tired of the negative comments about the weight loss, including my wife telling me I looked gaunt. I didn't need to lose any weight so i guess from their perspective it didn't seem right.

So I presently do 3 x combat classes a week, and a 30 minute weight workout afterwards. During week I try and slip in a spin class and a single weights workout on it own so I can load up a bit of weight as the 30 minute sessions after combat are higher reps due to fatigue.

But getting older has really effected my recovery and I'm looking at having to take a protein supplement of some sort. My diet is very good, healthy, but I don't consume enough protein for the stress and load I put on my body. I just hate spending money on expensive supplements, I'd rather buy cd's and dvd's!

Getting old sucks! I'm too young to be this old!!

[19hZ]

I've been a weekend gym goer for most of a decade. I'm not particularly fit or buff, but it keeps me looking ok.
the best training methods I know is trial and error and trying something different. Some of my best techniques I've not seen any one do, just tried something different and it worked for me.

[Drew]

@surfpurple: reading through the last few posts it reads a bit like I'm just trying to argue! I'm really actually trying to help, so sorry if it comes across argumentative as this is not my intent.

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[surfpurple]

@surfpurple: reading through the last few posts it reads a bit like I'm just trying to argue! I'm really actually trying to help, so sorry if it comes across argumentative as this is not my intent.

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Absolutely NO offence taken. I have been into weight training for a number of years ago (late teens and early 20s), and talked to numerous 'experts' and read lots of books and mags. And use protein shakes, amino acids, vitamins, creatine bars, etc etc.

Looking at building muscle in it's simplest way, you 'train' then you 'recover', BUT there are are myriad of ways to train and also to eat and supplement. In order to 'build' muscle, the body must 'respond' to the training. And that's where the complexities are. The brain has a pituity (not sur how it's spelt) gland, and that has to release hormones for the body to 'grow'. These hormones don't just get released anytime you want. Age is a big factor along with other factors.

If building muscle was that straight forward then everyone would be building up 'much' easier and there wouldn't be the need for ALL these different routines and supplements, etc etc etc.
I don't want you to think that I am trying to contradict you because it sounds like you do know your stuff here, but out of all the body types, the 'hard gainer' has that definition for a reason and if just consuming more calories (combined with the right workouts) was the answer then that would solve the 6 mill. dollar question right there!
I know that some people that appear to be 'hard gainers' are actually NOT, and are in the middle group of bodyshapes. 'Actual' hard gainers are labelled as such for a very good reason.

But I don't want to get too into deep discussion on this as I am not (at my age) looking to try to build much muscle now. I have shoulder and knee problems and I'm looking to find a weight training 'formula' (so to speak) of working out somehow 'around' my weaker joints for 'fittness' more than 'building muscle'.

[JohnA]

Lucky bastard!

you think?

trouble is, if stop working out and dont watch my calorie intake, i'll end up a big fat bastard like i once was

[Drew]

Nothing laugh at mate, I enjoy the pump classes myself and if you can leave your ego at the door and use the appropriate weights it can be a very challenging and satisfying workout. I use to combine it with body attack - aerobics.

I use to do a lot of those classes but in the last 14 months have concentrated on body combat which I find to be physically challenging, but a lot of fun.

In the last 6 months I have combined body combat and weights as i had to put weight back on. I lost about 9kgs of muscle when I stopped the gym to pursue aerobics but I got tired of the negative comments about the weight loss, including my wife telling me I looked gaunt. I didn't need to lose any weight so i guess from their perspective it didn't seem right.

So I presently do 3 x combat classes a week, and a 30 minute weight workout afterwards. During week I try and slip in a spin class and a single weights workout on it own so I can load up a bit of weight as the 30 minute sessions after combat are higher reps due to fatigue.

But getting older has really effected my recovery and I'm looking at having to take a protein supplement of some sort. My diet is very good, healthy, but I don't consume enough protein for the stress and load I put on my body. I just hate spending money on expensive supplements, I'd rather buy cd's and dvd's!

Getting old sucks! I'm too young to be this old!!

Hey flemo,

There is one non protein supplement that I recommend, and it specifically useful for reducing fatigue whilst training as well as speeding recovery. Theres no magical compounds or chemicals....it's simply an amino acid blend, and it really does help, would suit your training routine perfectly. It's called Scivation Xtend:

http://thesupplement...xtend-scivation

Scivation is actually quite an interesting supplement company as they engage independent bodies to do testing on their products (including ABX testing)

I actually use this before, during, and after high intensity training.....and nothing that I know of aids recovery as well....



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[surfpurple]

you think?

trouble is, if stop working out and dont watch my calorie intake, i'll end up a big fat bastard like i once was

Well, lucky if you're training to pack on muscle. But yes, maybe not so lucky later in life!

[surfpurple]

AS I keep saying to my wife (who knows by now I'm never going to be an 'Arnold'), "honey, I'm built for speed"!

[peacewise]

AS I keep saying to my wife (who knows by now I'm never going to be an 'Arnold'), "honey, I'm built for speed"!

well, i spose that makes me built as hard to push over! low centre of gravity and all.

[surfpurple]

well, i spose that makes me built as hard to push over! low centre of gravity and all.

Always gotta look at the positives!

[JohnA]

when i was 116kilo i was built for comfort, no water bed required

now not sure what i am built for..........

[flemo]

Hey flemo,

There is one non protein supplement that I recommend, and it specifically useful for reducing fatigue whilst training as well as speeding recovery. Theres no magical compounds or chemicals....it's simply an amino acid blend, and it really does help, would suit your training routine perfectly. It's called Scivation Xtend:

http://thesupplement...xtend-scivation

Scivation is actually quite an interesting supplement company as they engage independent bodies to do testing on their products (including ABX testing)

I actually use this before, during, and after high intensity training.....and nothing that I know of aids recovery as well....



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Hi Drew,

Thanks for the tip, I'll have to do some research and give it a go.

Cheers.

[flemo]

Just purchased and looking forward to giving it a go.

http://www.ebay.com....=item4cfdc2bc2b

[Drew]

For those that are familiar with the term 'hardgainers', I've found that invariably people severely underestimate their calorie requirements....if you have a fast metabolism, and you want to put large muscle mass on then you really do need to consume an enormous amount of calories.

Here is an example diet that I would recommend normally as a starting point:

6am: 4 vitabrits with low fat milk, 4 egg omelet, 1 banana

9am: 1 protein shake, 2 large pieces wholegrain bread, handful nuts

12noon: 1 large chicken breast, 2 cups broccoli, 2 large potatoes, 1 banana

3pm: 1 large can Tuna, 1 cup oats made with low fat milk, 1 piece of fruit

Post Workout: Glucose in water asap, Protein Shake within the hour.

7pm: 1 large, lean kangaroo fillet, 1 large sweet potato, 2 cups green beans, 1 piece of fruit.

Before Bed: 1 cup of low fat cottage cheese, large handful of nuts.


This give you an idea of the sort of quantity of food you need (and some people will need even more than this) and this is why so many people say that they can't build muscle...because they are not eating anywhere near enough!!

Most ectomorphs that I see are miles away from this kind of diet, and most are shocked when they first see it! This is really just a starting point, as once you are into a diet like this you can get an idea of what is happening, how your body is responding, and then you will start to understand your calorie requirements to reach your goals.

I see a lot of people make the common mistake of trying all sorts of training techniques, switching this and that, push themselves extremely hard in the gym....then get upset when they don't get results....all the while ignoring the actual problem which is their nutrition!!

Edited by Drew, 04 February 2012 - 10:28 PM.
splelling

[surfpurple]

They say that nutrition is OVER 50% of bodybuilding.

But it's physically impossible for some people to consume 'large' quantities of food every day. The body can only digest so much food.

For example, if I consumed a large chicken breast, 2 cups broccili, 2 large potatoes, and a banana, I physically would not be able to eat again till dinner (let alone have a workout between). Just the mix of foods won't digest together very well.

Edited by surfpurple, 04 February 2012 - 11:00 PM.

[Drew]

They say that nutrition is OVER 50% of bodybuilding.

But it's physically impossible for some people to consume 'large' quantities of food every day. The body can only digest so much food.

Yes..this is a very important point. Some people will simply not be able to consume this amount of food initially....so have to go as far as they can and work up. Your body will adapt to the quntity reasonably quickly in most circumstances, and before you know it you'll be eating what you thought was impossible!

[flemo]

I remember they used to say that you couldn't over-train in bodybuilding and powerlifting, you could only under eat!

[joz]

Nothing laugh at mate, I enjoy the pump classes myself and if you can leave your ego at the door and use the appropriate weights it can be a very challenging and satisfying workout. I use to combine it with body attack - aerobics.

I use to do a lot of those classes but in the last 14 months have concentrated on body combat which I find to be physically challenging, but a lot of fun.

In the last 6 months I have combined body combat and weights as i had to put weight back on. I lost about 9kgs of muscle when I stopped the gym to pursue aerobics but I got tired of the negative comments about the weight loss, including my wife telling me I looked gaunt. I didn't need to lose any weight so i guess from their perspective it didn't seem right.

So I presently do 3 x combat classes a week, and a 30 minute weight workout afterwards. During week I try and slip in a spin class and a single weights workout on it own so I can load up a bit of weight as the 30 minute sessions after combat are higher reps due to fatigue.

But getting older has really effected my recovery and I'm looking at having to take a protein supplement of some sort. My diet is very good, healthy, but I don't consume enough protein for the stress and load I put on my body. I just hate spending money on expensive supplements, I'd rather buy cd's and dvd's!

Getting old sucks! I'm too young to be this old!!

Seems like your at a Fitness First gym.
If the club gets a KI Max class give it a crack.

[JohnA]

so this is what happens when you workout too much

[:) al]

lost 9 kg so far, so pretty pleased with my progress over last few months. my aim is run for kids on april 1st. anyone else doing ?

[JohnA]

good going Al

great effort mate, Keep it up.

I was thinking of doing the run for the kids, its the early start that is putting me off

[Drew]

lost 9 kg so far, so pretty pleased with my progress over last few months. my aim is run for kids on april 1st. anyone else doing ?

Good for you Al! Great to hear you're getting some results.....and yeah a funrun or such is a great motivation for getting fit.

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[:) al]

good going Al

great effort mate, Keep it up.

I was thinking of doing the run for the kids, its the early start that is putting me off

thanks john, early start hehe ? yeah to some extent I think a bit of the family would like to come but with the kids and all that not sure how realistic. early start good for me get it out the way. its sister in laws birthday that day so no doubt a lunch etc will have to go to later.

Good for you Al! Great to hear you're getting some results.....and yeah a funrun or such is a great motivation for getting fit.

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thanks drew, yes results finally, have tried various exercise in the last year. but really for me running what comes down to. I'm only doing 4k most days and doing a bit of walking to work and back when can. also have cut out chocolates, nuts and biscuits that I used to like grazing past hehe. see how far this takes me. if find I'm bottoming out. I'll up the run distance. my pace seems to be picking up naturally. want to be able to easily run 5k for the kids run in april. I used to be able do upto a 10km run easy some years ago. but need to get my weight back to there first hehe.

our work is also organising a bit of a team for the run so plenty of encouragement !

[flemo]

Seems like your at a Fitness First gym.

No mate it's a gym and aquatic centre run by the shire.

If the club gets a KI Max class give it a crack.

I have never heard of the KI Max class but I'll keep an eye out for it.

I had to work away this week so no exercise since last Sunday and I have lived like a king, I just love the corporate card! I'll have to in hit the gym hard this weekend as I'm heading away again for most of next week too.

[Peter the Greek]

It's called Scivation Xtend:

http://thesupplement...xtend-scivation

Scivation is actually quite an interesting supplement company as they engage independent bodies to do testing on their products (including ABX testing)

Interesting stuff this - thanks for posting

[Drew]

I just did my 200 workout, haven't done it for a while, and had forgotten how much I love it!

For anyone who's interested, this is great for times when you need to train at home.

All you need is a bar, some smallish weight plates and a few square metres of space!

Make sure you start with a weight that you can manage.....you need to do all 5 excercises without stopping.

Do five times (as in 5 sets of the five excercises) time how long it takes each set, and then rest for that long before starting next set.

40 bicep curls
40 shoulder press (military press)
40 tricep extensions
40 upright rows
40 push ups

Enjoy!



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[Peter the Greek]

Thought I may as well ask this here. This thread was good in that it made me review the protein powder I use (which I am still hapy with)

Anyhow, I am going on a trip shortly, I'll be camping for 7 days (with a lot of walking and climbing) I wanted to ask if anyone can point me in the right direction for a good quality protein bar?

I've got a client that swears by the Maxine BURN bars (yes I know they're "for" women).

[JohnA]

Well i am now doing the max's 12 week muscle up challenge.
A couple of the guys and gals at the local gym took it up a little while ago and the results have been great, so thought what the heck.

Aimed with my nutrition plan, supplements and exercise program its full steam ahead
The wife has also decided to do it with me.

The only down side is the amount of food preparation.

Will let you guys know how i get on

[Benje]

Good Luck John A

I have the Adelaide Greenbelt half-marathon on Sunday morning - 140 minutes or so of 'pleasure' running down the torrens river valley.

London Marathon 2013 is now only 12 months away!

Benje

[JohnA]

Good Luck John A

I have the Adelaide Greenbelt half-marathon on Sunday morning - 140 minutes or so of 'pleasure' running down the torrens river valley.

London Marathon 2013 is now only 12 months away!

Benje

Thanks mate.
Just got back from a great gym session. Love it when the place it dead....dont have to wait around to use the machines.

Good luck with the marathon mate. Sounds like allot of fun

[joz]

Good Luck John A

I have the Adelaide Greenbelt half-marathon on Sunday morning - 140 minutes or so of 'pleasure' running down the torrens river valley.

London Marathon 2013 is now only 12 months away!

Benje

Marathons are a mighty effort. well done Benje on being part of it even if you're only doing a half.