official "ask ethnocide+others" thread (muscle + fitness)

Seb · **Posted:** 18 Mar 2012, 05:22

foxyproxy wrote:

Inspector Montalbano wrote:

150kg!!, I wish I was that strong!!, I use mainly machine weights, but I couldn't lift anywhere near 150kg, and my legs are stronger than my upper body. At the gym I work out at, I am amazed at some the weights some of the muscleheads can lift.

Well your legs should be stronger than your upper body. There would be something wrong if they weren't. Your legs, in particular, the Glutes and Quads are among the strongest and most powerful muscles in your body.

You should ditch the machines and opt for free weights in the form of heavy compounds, makes for much better strength formation, as they all enlist muscles you don't hit when you use the machines.

Yeah, I wouldn't mind trying to free weights, but most of the guys at the gym seem to have somone with them to help them (I believe they call them a "spotter").

Obviously I can't lift as heavy as some of you guys, but I play soccer, so I don't want to get that big, but my weigh training is working, I have regained and added some of the muscle I lost when I lost all my weight. One mistake I did make when I lost over 20kg (45lbs), was that I lost 5kg (12lbs) of muscle mass, but now I have regained it, and managed to stay a light weight.

foxyproxy · **Posted:** 18 Mar 2012, 09:12

Fonduman wrote:

i'm somewhat demoralised by my performance. I can do about 5 reps of 150lbs on the bench press, which is surprisingly difficult. I could do a lot more on machines, where I was just pushing for the most part. It seems the effort of stabilisation drains my strength quicker than the thrusting itself. I tried deadlift today for the first time, managed 3 reps of 220lbs (100kg) although I think grip was the main problem, went and got gloves. my friend says my form has improved a fair bit from last week, though. and it could be worse - an acquaintance has also started going, and apparently needs to use 10lb weights when doing chest press, and his form is all over the place.

You really should start light, for the reason that it lets you focus on form. The worst thing you could do is start too heavy with bad form and injure yourself as a result. Regarding grip, I don't think gloves are recommended on the deadlift as they can make the bar easier to slip out of your hands in some circumstances. You could also try the alternate grip (one hand under the bar, the other over), or chalk. I myself use wrist straps with a double overhanded grip. I also do my pullups with them now, that way it's my Lats giving up and not my grip.

Inspector Montalbano wrote:

Yeah, I wouldn't mind trying to free weights, but most of the guys at the gym seem to have somone with them to help them (I believe they call them a "spotter").

Obviously I can't lift as heavy as some of you guys, but I play soccer, so I don't want to get that big, but my weigh training is working, I have regained and added some of the muscle I lost when I lost all my weight. One mistake I did make when I lost over 20kg (45lbs), was that I lost 5kg (12lbs) of muscle mass, but now I have regained it, and managed to stay a light weight.

Don't worry about getting "too big", to get up to the size of the professional powerlifters or bodybuilders takes decades of work. And I wouldn't worry about asking others to spot you in the gym if need be, most people will do it for you no problem if you ask.

Fonduman · **Posted:** 18 Mar 2012, 13:25

foxyproxy wrote:

Fonduman wrote:

i'm somewhat demoralised by my performance. I can do about 5 reps of 150lbs on the bench press, which is surprisingly difficult. I could do a lot more on machines, where I was just pushing for the most part. It seems the effort of stabilisation drains my strength quicker than the thrusting itself. I tried deadlift today for the first time, managed 3 reps of 220lbs (100kg) although I think grip was the main problem, went and got gloves. my friend says my form has improved a fair bit from last week, though. and it could be worse - an acquaintance has also started going, and apparently needs to use 10lb weights when doing chest press, and his form is all over the place.

You really should start light, for the reason that it lets you focus on form. The worst thing you could do is start too heavy with bad form and injure yourself as a result.

my form is ok, it's just hard maintaining it. but I guess effort is how you improve. it's not like i'm wobbling all over the place or anything.

ardia · **Posted:** 23 Mar 2012, 23:40

Burpees. These are tough! (HT: NewHope)

Seb · **Posted:** 29 Mar 2012, 07:48

How much HIIT training do you need to do?

I mainly do cardio at the gym (with some weights) , in order to say in shape and keep the weight off, but I hear conflicting things about the amount of HIIT (High Intensity Interval Training), you need to do.

Is 15 to 20 minutes a day enough?, or should you more?, I used to average 20 minutes a day (I'd cover 5km and burn about 400 calories), but now I am doing 30 minutes (covering 7.5km, and burning 600 calories).

I do the 30-45 seconds fast, then 30 seconds rest, then repeat.

Departed · **Posted:** 29 Mar 2012, 13:28

Fonduman wrote:

i'm somewhat demoralised by my performance. I can do about 5 reps of 150lbs on the bench press, which is surprisingly difficult. I could do a lot more on machines, where I was just pushing for the most part. It seems the effort of stabilisation drains my strength quicker than the thrusting itself. I tried deadlift today for the first time, managed 3 reps of 220lbs (100kg) although I think grip was the main problem, went and got gloves. my friend says my form has improved a fair bit from last week, though. and it could be worse - an acquaintance has also started going, and apparently needs to use 10lb weights when doing chest press, and his form is all over the place.

I think you started way too heavy on the deadlift if you could only do 3 reps. Your starting weight shouldn't even be close to your 5 rep max. You should drop to around 80 kg at the most and concentrate on lifting with correct form. There's no need to start at more than 60 kg on the deadlift, one point of starting light is so you can work on correct technique, the other main point is that you don't stall too quickly.

Mitchell · **Posted:** 29 Mar 2012, 17:15

Inspector Montalbano wrote:

How much HIIT training do you need to do?

I mainly do cardio at the gym (with some weights) , in order to say in shape and keep the weight off, but I hear conflicting things about the amount of HIIT (High Intensity Interval Training), you need to do.

Is 15 to 20 minutes a day enough?, or should you more?, I used to average 20 minutes a day (I'd cover 5km and burn about 400 calories), but now I am doing 30 minutes (covering 7.5km, and burning 600 calories).

I do the 30-45 seconds fast, then 30 seconds rest, then repeat.

30 minutes and 600 calories a day, i think its enough

foxyproxy · **Posted:** 31 Mar 2012, 10:14

Another question for those who incorporate deadlifts into their routine: Has anyone here ever done the sumo style deadlift? I gather the only difference between the two is that the Sumo places far more emphasis on the legs and hips as opposed to the lower back.

I gave it a shot this morning for the 1st time. Figured it'd be good for the sake of variety to try it for a while instead of the conventional version. I managed a good easy set of 5 with 135kg this morning, could have easily done more too. Although I can pull 155kg on the conventional version.

Seb · **Posted:** 31 Mar 2012, 10:19

foxyproxy wrote:

Another question for those who incorporate deadlifts into their routine: Has anyone here ever done the sumo style deadlift? I gather the only difference between the two is that the Sumo places far more emphasis on the legs and hips as opposed to the lower back.

I gave it a shot this morning for the 1st time. Figured it'd be good for the sake of variety to try it for a while instead of the conventional version. I managed a good easy set of 5 with 135kg this morning, could have easily done more too. Although I can pull 155kg on the conventional version.

I'm genuinely impressed, at the gym I work out at, it never ceases to amaze me some if the weights these guys can lift, I have been slowly increasing the weights, and I actually find doing weights loosens my muscles for cardio.

foxyproxy · **Posted:** 31 Mar 2012, 10:37

Inspector Montalbano wrote:

I'm genuinely impressed, at the gym I work out at, it never ceases to amaze me some if the weights these guys can lift, I have been slowly increasing the weights, and I actually find doing weights loosens my muscles for cardio.

Well as long as you train correctly and eat correctly, you'll get there if you keep at it. Have you started on the free weights yet or are you still using the machines?

Seb · **Posted:** 31 Mar 2012, 12:38

foxyproxy wrote:

Inspector Montalbano wrote:

I'm genuinely impressed, at the gym I work out at, it never ceases to amaze me some if the weights these guys can lift, I have been slowly increasing the weights, and I actually find doing weights loosens my muscles for cardio.

Well as long as you train correctly and eat correctly, you'll get there if you keep at it. Have you started on the free weights yet or are you still using the machines?

I am still using machine weights, and I have gradually increased them for example these are the machine weights I use, with the weight I started at, and what I am doing currently:

Pull down; started at 30kg (3x10 reps), now doing 60kg (3x10 reps)

Long Row; started at 30kg (3x12 reps), now doing 70 kg (3x10 reps)

Chest press; started at 30kg (3x12 reps), now doing 55kg (3x10 reps)

Leg Press; started at 100kg (3x12 reps), now doing 170kg (3x12 reps)

Bear in mind, I am 5'7 and weigh around 75-76kg (large frame).

Rossini · **Posted:** 22 Apr 2012, 04:46

Inspector Montalbano wrote:

foxyproxy wrote:

Inspector Montalbano wrote:

150kg!!, I wish I was that strong!!, I use mainly machine weights, but I couldn't lift anywhere near 150kg, and my legs are stronger than my upper body. At the gym I work out at, I am amazed at some the weights some of the muscleheads can lift.

Well your legs should be stronger than your upper body. There would be something wrong if they weren't. Your legs, in particular, the Glutes and Quads are among the strongest and most powerful muscles in your body.

You should ditch the machines and opt for free weights in the form of heavy compounds, makes for much better strength formation, as they all enlist muscles you don't hit when you use the machines.

Yeah, I wouldn't mind trying to free weights, but most of the guys at the gym seem to have somone with them to help them (I believe they call them a "spotter").

Obviously I can't lift as heavy as some of you guys, but I play soccer, so I don't want to get that big, but my weigh training is working, I have regained and added some of the muscle I lost when I lost all my weight. One mistake I did make when I lost over 20kg (45lbs), was that I lost 5kg (12lbs) of muscle mass, but now I have regained it, and managed to stay a light weight.

As far as heavy lifting, there are a lot of exercises you can do that doesn't require a spotter.

-Deadlift
-Military Press
-Pullups/Chinups

The only exercise I sometimes need a spotter for is benchpress. But I know my limits so I really only need a spotter the first time I move up in weight.

Rossini · **Posted:** 22 Apr 2012, 04:51

Fonduman wrote:

foxyproxy wrote:

Fonduman wrote:

i'm somewhat demoralised by my performance. I can do about 5 reps of 150lbs on the bench press, which is surprisingly difficult. I could do a lot more on machines, where I was just pushing for the most part. It seems the effort of stabilisation drains my strength quicker than the thrusting itself. I tried deadlift today for the first time, managed 3 reps of 220lbs (100kg) although I think grip was the main problem, went and got gloves. my friend says my form has improved a fair bit from last week, though. and it could be worse - an acquaintance has also started going, and apparently needs to use 10lb weights when doing chest press, and his form is all over the place.

You really should start light, for the reason that it lets you focus on form. The worst thing you could do is start too heavy with bad form and injure yourself as a result.

my form is ok, it's just hard maintaining it. but I guess effort is how you improve. it's not like i'm wobbling all over the place or anything.

What helped me a lot on the dead lift was using a lifting belt and using a wider stand than normal. After doing that my form dramatically improved and I stopped having back pain as a result.

Natalie Portman · **Posted:** 22 Apr 2012, 04:53

Rossini wrote:

Fonduman wrote:

my form is ok, it's just hard maintaining it. but I guess effort is how you improve. it's not like i'm wobbling all over the place or anything.

What helped me a lot on the dead lift was using a lifting belt and using a wider stand than normal. After doing that my form dramatically improved and I stopped having back pain as a result.

Not_Your_Average_Joe · **Posted:** 22 Apr 2012, 17:17

Thought you guys might find this interesting:

Here are Bruce Lee's body measurements compared to mine (assuming they're correct of course: http://www.home.no/ykei428/Links/Fan/Fan.html)

Body Measurements of Bruce Lee
Age: 24
Height: 5'8"
Weight: 140 pounds
Calves: Left = 12.875", Right = 13"
Thighs: Left = 22.5", Right = 22.5"
Waist : 29.5"
Wrist : Left = 6.75", Right = 6.875"
Forearms: Left = 11.75", Right = 12.25"
Biceps: Left = 13.75", Right = 14.25 "
Chest: Normal = 39", Expanded = 44.25"
Neck: 15.5"

Body Measurements of TM112
Age: 26
Height: 5'8”
Weight: 112 lbs
Calves: Left = 12 1/4”, Right = 12 3/16”
Thighs: Left = 17”, Right = 17”
Waist: 24”
Wrist: Left = 5 1/4”, Right: 5 1/2”
Forearms: Left = 9 1/16”, Right = 9 1/16”
Chest: Normal = 31”, Expanded = Currently Unknown
Neck: 13 1/2”

Side question: Can anyone be able to tell me what my current body fat percentage is? I was told that It's definitely well below 4%, but I'd like to be as accurate as humanly possible.

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