Bro, do you even lift?

Entermaid

Entermaid

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    [PokeCommunity.com] Bro, do you even lift?



    Do you lift weights?

    What type of resistance training do you do? Or want to do?    ​

    _________________________________________________________________

    I haven't lifted in forever. The past two months I got back into the zero running, and all resistance training routine. I might add, some have argued that resistance training is technically cardio, so, I will refer to running, as running.

    My two-month's progress: (1 rep)
    (I might add, beginners will increase lifts more do to form, not crazy atrophy levels; though, there is such thing as beginner gains.)

    Deadlift: 120 -> 240
    Bench: 100 -> 180 (edit: added 5 more lbs. to today's lift)
    Squat: 120 -> 240
    BPM: low 80's -> low 60's (???)

    Basically, I started low, with workouts three times a week, and added weight each time to perfect form while increasing weight. I need to buy more weights too!!! I can't add anymore weight to 240 :(

    My goal for Fall 2014:

    Deadlift: 300+
    Bench: 220+
    Squat: 300+
    BF%: 12%-

    Also, I hope to maintain weight, decrease body fat, increase muscle weight with no "cardio" and working out every other day for 1-2 hours. Though, I do walk a bit each day.

    Oh, and gals, don't be afraid of weights. Squatting is the holy grail of abs and the "posterior". If you are afraid of bulk, do higher repetitions at lower weight. Yoga is also a particularly good resistance workout, but too time consuming for myself for a regular basis. I know several women afraid to lose curves, yet get pressured into excessive running and calorie restrictions, which can have the opposite effect.

    I'd start next with my "Biggest Loser" rant, but that will be reserved for a later time :p
     
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    You're the yin to my yang.

    Except by that I mean we're total opposites when I'm not being worn out from work (which is pretty much always lately ;_; )

    I'm a runner by trade when I do get off my bum and exercise. I guess I just don't see a need personally to get particularly bulky and such~ The main incentive to running is so I can indulge in delicious yet oh so unhealthy things. I'm very much a man of moderation. Moderate health, moderate fitness, moderate amounts of exercise, moderate amounts of indulgence.
     
    Yeah, I am trying to watch my diet a bit. But mostly make sure I eat lots on training days, and moderate non-exercise days. I tend to eat as much as I want as far as most vegetables, fruits, and to an extent meat (you can overdue this on non-training days especially). This way, I can maintain quantity! Plus, my favorite foods are mostly in those three food groups, and thus, doesn't feel like dieting.

    Though, you make a good point. It's all about what you want to obtain! Though, I also don't want to be too bulky.

    I won't say, you ought to do this or that, but some yoga or high repetition, low weight resistance training might be something else to consider along with the running for your goals. I also agree with there is a point where exercise takes too much priority in life. I try to keep it as simple as possible so I will stick with this. So, what you do, might work best for you :)

    As far as my ultimate goals:
    Anywhere between these two would be great. (Uh, that could be taken the wrong way).
    Spoiler:


    Spoiler:


    More than the last would be a bit excessive for my personal taste. Plus, would require greater time investment.
     
    My friend's been trying to get me to go to the gym with him and I've been doing some research on weight training. I need to build muscle, and I want some more defined tone than what I already have.

    I've never really worked out, though. I've done exercises, and I worked at a physically demanding job that helped me get muscle, but not through the intention of working out. I'm trying to research so I get the results that I want and I feel like I have no idea what I'm doing, especially with my diet.

    Any tips would be great, especially when it comes to meals and any supplements I would need.

    If you've been lifting for a while, how long did it take for you to get some desirable, physically noticeable affects?

    I'm like 5'11 or 6', maybe 6'1 (I honestly don't know) and weigh 150lbs and have a pretty decent metabolism. No idea how much body fat I have, if any of you guys need that.
     
    The Dark Avenger said:
    If you are afraid of bulk, do higher repetitions at lower weight.​
    Click to expand...


    Not necessarily true. Girls can't bulk like men do because of their testosterone levels.. so unless you are taking hormones or are following a strict diet plan for bulking, girls wont really bulk!
    Girls, pile on those weights and lift heavy!

    I know several women afraid to lose curves, yet get pressured into excessive running and calorie restrictions, which can have the opposite effect.
    Click to expand...
    I used to do this and it completely did NOT work for me. It's true that it had the opposite effect because with calorie-restriction you can really actually end up burning muscle! So you are spot on, Avenger!

    --
    My Progress
    I weight-lift in a sense.. I'm not as strong as I'd like to be, but I'm slowly making progress. I used to focus all my gym effort on cardio and looks and that got me nowhere for years. Now I focus on fitness goals and being stronger and healthier and I've seen results.

    I actually decided to do this and posted it about a week ago in the picture thread.. and I am actually a bit embarrassed to post it here but I am trying to learn to feel proud of what I've accomplished so far.. instead of just thinking about what I need to keep improving (or thinking "I'm not there yet." I haven't posted it on Facebook or anywhere else public, really. Pokecommunity is pretty supportive though, so I thought to share it again since it's relative to the thread.
    https://pbs.twimg.com/media/BiPuuxECAAACkL1.jpg:large


    -------------
    My Regime
    My regime varies a bit, but I generally do 5 minutes HIIT cardio just to warm up (usually this is on the rowing machine) and then move on to exercises that I will list most of my popular ones here but I'll vary it depending on the muscle groups I want to hit that day:
    back extension (been adding on weight to that since last week) 20 x3-4
    tricep uh.. dunno what they are called.. but 10reps of 9kg (between both hands) x3 + last set till exhaustion.
    skull crushers 6-8 of 9kg (between both hands) till exhaustion.
    dumbbell chest press= 10reps of 10kg on each hand x3 sets
    squat presses with 6-7kg in each hand
    pullups.. I can only do 3 in a row properly but been using the TRX to strangthen
    seated row 10 of 12.5kg x3sets
    deadlifts 10 of 20kg x3 (light because I am beginning this and want to make sure my form is good)
    Ab cable curls? I think that's the name.. 20 of 22.5kg x3 + last set up to 25kg till exhaustion
    and other stuff like:
    1-legged bridge, hip adductor exercises, oblique twist exercises, plank, pike, lunges, bicycle ab thing.., shoulder press, deltoid lift?, leg press.
    And I'll go spinning class once every 2 weeks or week depending on if I am going out on the weekends or out of town.

    Been trying to up everything lately.. about hmm.. 3 weeks ago I was lifting about 2kg lighter than I am now so that's progress! Need to work on my middle back to help with posture methinks!

    ---
    My Nutrition
    As for supplements, the only thing I take is USN Lean Whey protein sometimes after a workout if I didn't have some protein ready. I'm trying to gain muscle so the optimum time to eat is an hour or so after the session and sometimes I don't have dinner prepared yet. I might have a salad with cottage cheese when I get home and then make my dinner, or I might have some whey powder and yogurt before I make my meal. I wont do this if I have leftovers or decide to just make some simple eggs or something quick.

    Sometimes I like to mix the protein powder in my greek yogurt in the morning because I find it'll carry me through lunch without me wanting to snack too much on carby or sugary things. I like to pack my own snacks, and I've been trying to have more veg-based snacks or protein based snacks than having sugary or fruit snacks. I recently tried courgette crisps that I made in the oven and they were nice. Fruit is still fantastic, though! But I'm the type of person who could have like 4 apples and kiwis and a bag of strawberries, and loads of bananas in the day and still want more! I love fruit!

    I could go on about my nutrition but I try and generally eat well, limit my carbs (from grains) to the morning and early afternoon and have more lean meats and veggies (sweet potato and broccoli are high in carb and great for dinners) in dishes I make myself so I know exactly what's going into my sauces and I know what my salt intake is and all that. I just try and be conscious of what I am having though sometimes I find I am a bit overly conscious and I should tone it down a bit and not worry as much!! Haha!
    I tried at one point to go paleo and gluten free and milk-free and all that but it was just unfeasible with my lifestyle and I don't have a gluten intolerance so I just thought.. meh.. a bit of museli or shredded wheat in the morning's not gonna kill me and I just have a bit more balance. I like bread and I like to enjoy the occasional meal out that's a sandwich or a dessert. Part of enjoying life!

    That's about all for now.. Oh and just a note for others- I actually eat more than what I used to eat back in 2012. Putting on more muscle mass and exercising during the week ups my caloric intake.


    TLDR: I lift and I'm aiming to lift more for posture and toning/maintenance and health purposes.​
     
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    To be quite honest, I absolutely detest using weights myself; have nothing against others though, it's just not for me \: So far my regime has been working for me quite nicely. I'm not looking to build a large amount of muscle, but mostly the exercises I do are to tone and keep myself in shape for badminton. Everyday, I aim to do anywhere between 1000-5000 weightless squats + 100-1000 push-ups + vertical leg lifts + bicycle crunches. And then I'll have a couple hour sessions per week for badminton. I'd much rather prefer to play sports than do workouts. Might start running though because a friend talked me into potentially doing a half-marathon later this year so perhaps I should start training for that ASAP! But yeah, I've been doing my workout for about 6 months and I've lost ~30 lbs. from 140 to 110.
     
    Well, I need to lose my weight before I even start thinking about it.

    Unfortunately my dietary/fitness life is very poor and that's an understatement. I always like to make excuses and know what I'm doing is not right, but I'm just mentally not prepared to commit to long term regime.

    I'd love to turn it around but it's just not happening for me at the moment. Any tips on mentally fighting this laziness would be appreciated, but I know I have to be the one enacting these plans. I know I'm being harsh on myself but I deserve criticism.

    Edit: After seeing my writing I look like I'm depressed or something. Lol.
     
    I used to lift(back in high school and we had to for gym), but now I no longer do. I mostly blame my laziness but also my lack of motivation to get more in shape. I've always thought that as long as I was somewhat built and in shape which I have always been naturally, there was no need to waste time lifting haha.
     
    Aeroblast said:
    Well, I need to lose my weight before I even start thinking about it.

    Unfortunately my dietary/fitness life is very poor and that's an understatement. I always like to make excuses and know what I'm doing is not right, but I'm just mentally not prepared to commit to long term regime.

    I'd love to turn it around but it's just not happening for me at the moment. Any tips on mentally fighting this laziness would be appreciated, but I know I have to be the one enacting these plans. I know I'm being harsh on myself but I deserve criticism.

    Edit: After seeing my writing I look like I'm depressed or something. Lol.
    Click to expand...

    Yeah, I hear a lot of people say that they want to lose weight first. However, weight lifting and other resistance training is great for burning fat; plus, it's easier, for me at least to stick with it, since it's sort of fun ;)

    Oh, and Kura!

    Great results. And thanks for the clarification.

    Oh, and that reminds me:

    [PokeCommunity.com] Bro, do you even lift?
     
    I used to during high school since I could use that for free. Don't want to pay for a gym membership.

    Back then I could max out at:

    Bench: 185 lbs
    Squat: 230 lbs
    Deadlift: I don't really remember but I think it was like 160? I never really did it that often.

    Right now my daily workout is simple, no equipment needed.

    Pushups: I do 3 sets. Max out the first set (usually around 80-90 pushups), then do 50 for the next set, then 30.

    Situps: Same as pushups. Usually max at around 70, then 50, 30

    Run: I run 3 times a week. First day is a 3 mile long run, Second day is a 2 mile timed run(I try to finish below 15 minutes), Third day is a slow 5-8 mile run depending upon which path I feel like running.
     
    I don't really lift weights.
    I will if I have the easy opportunity to, and suddenly get the urge, but otherwise I just find it to be subpar to doing body weight training. In other words; push-ups, weightless squats, isometrics, gymnastics, sit-ups, swimming, etcetera.
    Mind you, I'm not dissing weight-lifters or anything! It's just a matter of personal preference.
     
    Well, since I began my weight has increased, about 10-12 pounds and my waist is about an inch smaller.

    Most of that weight is water I assume, since water goes into the broken down muscle tissue for healing, but hopefully some muscle as well. I noticed a lot more vascularity as well along with my much lower heart resting rate. So, perhaps it's a sign of high efficiency. I did a bit of research on the heart health "cardio" from lifting heavy weights. To be honest, my mid 80's to low 90's resting heart rate was a bit concerning.

    Maybe in a few months I will have decent enough of pictures to post like Kura. But, it's only fun when more time has passed and the results are more distinguishable.

    But, I do see some result already, which will motivate me to stay with my program for both health and image purposes. I will not claim to be one of those, I am doing it solely for my health blasphemers ;)
     
    AMEN let us not disguise our pursuit for teh sexeh bodehs

    How are you doing your sets/reps? I've read that all that matters for increasing your strength is how much weight you're lifting. So say you can only bench 200 lbs once and you do that, your body will adjust to lifting 200 as opposed to 150 if you were doing multiple sets of 150, let's say. What I got out of it is that if you want to maximize your strength, just go all in with one rep.
     
    I'm lifting weights, i just can't write my program in lbs, and i also run, i did Judo,Karate,Jiu-jitsu and kapoeira. I also do Cardio (pushups and situps, and have a 4-pack...almost 6pack.)
    So im in a pretty good shape buddy.
     
    Kanzler said:
    AMEN let us not disguise our pursuit for teh sexeh bodehs

    How are you doing your sets/reps? I've read that all that matters for increasing your strength is how much weight you're lifting. So say you can only bench 200 lbs once and you do that, your body will adjust to lifting 200 as opposed to 150 if you were doing multiple sets of 150, let's say. What I got out of it is that if you want to maximize your strength, just go all in with one rep.
    Click to expand...

    Well, I keep it simple. I literally ONLY do the three or four compound lifts.

    For now, I do a modified 5x5. (5 reps and 5 sets)
    I also add 5 pounds each time, to my top (first) set.

    Though, I have modified it so I do one rep for the first set for my max.

    The subsequent sets I lower the weight by 5 pounds, unless, I am able to the same weight again. (which is also a modification, since you are suppose to lower it each set.)

    After I start to hit that wall, and I can't add 5 pounds each session. I will add 5 pounds per week, then 2.5 pounds per week. Additionally, I will likely lower the amount of sets, and the weight in each subsequent set.

    Basically, once I become an intermediate level lifter, it will be most important to do more weight than reps. At this juncture, I have been informed that more reps will be beneficial, again, until I hit that wall or plateau. Something about how more reps at my current max will be more beneficial. (I literally just don't know! :p)

    I am certainly NOT qualified or researched enough to know for certain what exact I should be doing in my training. Sometimes I look on Bodybuilder.com forums for help...it's ridiculous all of the brosense going on. Everyone thinks they know what is right and wrong. Which only confuses the matter for me :/
     
    Alas, same goes for me :( I'm just down to experimentation and seeing what works for me. How long did it take for you to get from 100 bench press to 150?
     
    I think lifting weights is a waste of time when you could be doing more productive stuff to build muscle. Like digging up land for a garden, chopping wood, moving fallen trees, building things. You know...contributing to the way the world progresses . Or get a job that requires physical labor and kill two birds with one stone.
     
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