Weightlifting Questions...

Blackchocob0 · **Joined:** Sep 2006 **Posts:** 2840 **Location:** HIV, CA

Locketart wrote:

I can answer some of your questions.

1. I think for larger muscles, you do slow, effective reps.

2. I lift for looks and strength and it just feels good.

3. You can lie on your back and with your feet together and legs straight, lift them up in the air. Try to get them as far back together as far as possible like this _\ <--- represents u lying on your back. Do as many reps as u can.

4. Crunches tighten your ab muscles. To get rid of the fat on top you have to do cardio. Run 1-2 miles everyday and you'll definitely work off the fat on top.

Heh just read that, that's why I couldn't see much of a 6 pack.

user · **Posted:** Mon Jun 04, 2007 11:31 pm

Blackchocob0 wrote:

For a good 4 or 5 months I did at the very least 200 crunches a day, 6 days a week.

1. call me crazy but do you do at least 200 bicep curls a day, 6 days a week? if you dont, but why would you do that many crunches? abs is just another muscle group isn't it?
2. there is no spot reduction, period. if there is, how are you gonna get rid of fat on your face, ask someone to punching you in the face?

for those who know about crossfit [basically doing a movement as fast as possible, therefore meeting the Power = Work / Time --> Power = Force X Distance / Time --> The faster you move something for a distance within a certain time, you stronger you are]

@Rainigul
1. some of you may consider their form maybe bad but they do have a higher intensity then your normal workout? form doesn't build muscles, intensity does. [why you first did a bicep curl, your form was probably shtty, but you got a bigger peak after the first few workouts compared to all the curls you did in good form, why? intensity my friend] form is a safety measure to keep you from injuries.
2. the ppl training for 300, http://www.youtube.com/watch?v=uy2ElkOuNF0 , are pretty much using momentum to get mass, so what now huh? only works for a bunch of white guys?

Blackchocob0 · **Joined:** Sep 2006 **Posts:** 2840 **Location:** HIV, CA

haze88 wrote:

Good to see you getting into weightlifting. Now, I dont know half of what Chief knows, but I do have a kinda inspirational story for ya, involves weightloss more then muscle gaining, but, if it inspires you to work hard, i accomplished what i set out to do =)

My names Mark, im 18 years old and i live in Surrey,BC,Canada. ALL my life i have always been a chubby guy ( Not FAT, but close). I stayed around 180 pounds from grade 8-grade 10, but at the start of grade 11, Istarted to pack on the pounds. Dont know if it was because I was going to a new school, but I do know i ate horribly. My problem was food. I loved chicken/chicken wings, and ate them almost 3 times a week. I ate out alot, burgers/fries/supersize, and I rarely was active. Id get home from school, eat a whack of junkfood, then eat a HUGE dinner. My other problem was the portion of what i ate. My typical dinner was 90% meat/10% Veg. My reasoning was" Oh, protein will make me gain muscle,not fat." Lol, yea i had it all wrong. I hit 200 by the end of grade 11. Grade 12 wasnt much different, and I hit my peak of 230 pounds( Im 5'10) by the end of december 2006.I was also in culinary school, so the oppertunity to eat badly was always present.
I knew something had to change when i realized i was on the last loophole of my 40 inch waist belt. So, right after the holidays, i decided to change my lifestyle. I started walking home from the bus instead of getting rides, which was a 30 minute walk. I started eating alot less then what i ate previously, salads with chicken breast ontop for dinner. Breakfast shake for breakfast, and a real light lunch ( Was always busy in cooking school so I didnt have the time to get hungry).
A key for me was, setting up 1 day in the week where i could eat something that i really enjoyed. So, each week, on a tuesday, id go and order ONE order of my favorite dish from a restaurant. This thing kept me motivated to not eat bad shit during the week.
I went to the gym twice a week for 2 months, which i know wasnt much, but, but my daily 1 hour walk made up a bit for it. I only did cardio ( Running/bike) and went from being able to run for 6 minutes in the first week to be able to run 20-25 minutes by the end of the month.

By March, I weighed 180 pounds! I had to make 4 extra holes on my belt to keep my pants up =P. Now, by june, i weigh 170 pounds, and am starting to gain more msucle by strength training.Ill include a couple pics to show you guys my weight loss. I just wanted to share this story with everyone who has a weight/muscle goal, that you CAN do it, just stay commited.

230 pounds, December 2006( im ashamed)

180 pounds, April 2007

Nice dude that's awesome.

I'll be adding on to this story, even though I've already said it a couple times.

2-3 years ago I weighed in at 250 pounds, being 5'10 or so. Yeah pretty fat.

I now weight 160 pounds, at 6'0.

Pretty skinny. :wink:

Gaining muscle and losing fat takes nothin but determination and self-discipline.

fena · **Joined:** May 2007 **Posts:** 4441 **Location:** Life

OMG.

I didn't know my thread was alive. This might take a while for me to read through, and respond, but I definently will, ASAP.

Thank you guys for ALL your help.

I really, really appreciate it - getting even better information that I did with the first page or so... even though I still got great information there.

However, I did already finish reading through Haze88's, and first of all, I want to say - dude, you're my Farking hero. :roll:

Second of all, welcome to SRF!

Thanks so much for making your first post on SRF on my thread - I really appreciate it, and that story is pretty damn inspirational. Thanks again!

Blackchocob0 · **Joined:** Sep 2006 **Posts:** 2840 **Location:** HIV, CA

user wrote:

Blackchocob0 wrote:

For a good 4 or 5 months I did at the very least 200 crunches a day, 6 days a week.

1. call me crazy but do you do at least 200 bicep curls a day, 6 days a week? if you dont, but why would you do that many crunches? abs is just another muscle group isn't it?
2. there is no spot reduction, period. if there is, how are you gonna get rid of fat on your face, ask someone to punching you in the face?

for those who know about crossfit [basically doing a movement as fast as possible, therefore meeting the Power = Work / Time --> Power = Force X Distance / Time --> The faster you move something for a distance within a certain time, you stronger you are]

@Rainigul
1. some of you may consider their form maybe bad but they do have a higher intensity then your normal workout? form doesn't build muscles, intensity does. [why you first did a bicep curl, your form was probably shtty, but you got a bigger peak after the first few workouts compared to all the curls you did in good form, why? intensity my friend] form is a safety measure to keep you from injuries.
2. the ppl training for 300, http://www.youtube.com/watch?v=uy2ElkOuNF0 , are pretty much using momentum to get mass, so what now huh? only works for a bunch of white guys?

Abs are stronger than biceps. Any of us could do many many times the amount of crunches than just about anything else involved in working out.

Some people can do thousands. Can anybody do thousands of curls? Doubt it.

Hostage · **Posted:** Tue Jun 05, 2007 12:01 am

Haze man mad respects to u i know exactly what u went thru i used to be a lil on the chuby side aswell kinda like u and man it just goes to prove that if u have a goal and u want it bad enough u can achieve it

btw lookin sexc in that second picture must be hittin up all the ladies now a day eh!

Rainigul · **Joined:** Mar 2007 **Posts:** 4490 **Location:**

user wrote:

1. call me crazy but do you do at least 200 bicep curls a day, 6 days a week? if you dont, but why would you do that many crunches? abs is just another muscle group isn't it?

You're crazy.
When you do bicep curls, you use weights. When he was doing crunches, he was using no weight.
You could do 200 bicep curls a day with no weight, couldn't you?

user wrote:

@Rainigul
1. some of you may consider their form maybe bad but they do have a higher intensity then your normal workout? form doesn't build muscles, intensity does. [why you first did a bicep curl, your form was probably shtty, but you got a bigger peak after the first few workouts compared to all the curls you did in good form, why? intensity my friend] form is a safety measure to keep you from injuries.
2. the ppl training for 300, http://www.youtube.com/watch?v=uy2ElkOuNF0 , are pretty much using momentum to get mass, so what now huh? only works for a bunch of white guys?

Using momentum doesn't build muscle.
Momentum isn't your own strength, it is... Well, I can't really explain what it is. You CAN use momentum, but usually only dumbshits (read the rest) do it. Momentum lifting is also a technique used by personal trainers to build the client's confidence.
If you think you can military press 300 pounds (Holy shit, that's hard), then you're gonna want to work out much more, and you'll feel great about yourself.
Form and technique is like 5% of bodybuilding (However, diet is 90%, so the remaining 5% is a mixture of other stuff), it's very important.
I mean, when you do a barbell row, you want to get your triceps up to about a 75-90 degree angle. Please don't tell me that you think you could get a 10 degree angle and build huge muscle, because you can't.

I hate the cambells chunky commercial with the stupid nfl guys throwing the weights around, they have no idea what they're doing

Nijushiho · **Joined:** Jun 2007 **Posts:** 75 **Location:** Belgium

I could go nuts in a thread like this ^^. Mainly because I hate the entire idea of building muscles for looks etc. I don't go to the gym, I can understand that people go there for certain equipment they don't have at home, but I can't understand people spinning there (just take a darn bicycle and go outside).

Still, I have a well-trained body, but it's from different exercices than all the 'I want to build muscles to look good'-crap (it's true what someone said about the muscle-tissue getting damaged if you train with weigths that are too heavy: your muscles will look bloated, but you won't gain real strength).

The only exercises I like (and that help me in my karate, wushu and kendo) aren't based on building muscles or gaining nothing but strength, no, they are based on agility, dexterity etc. I want to improve my body for no-one but me, and I hate the big macho-idea that building muscles is about (if you want to find a girlfriend, don't be just a piece of meat or treat her like a piece of meat; be a gentleman etc.). Just train for yourself, to enhance your body, not to destroy it with only muscle-training , it doesn't help you perform better in anything, just gives you a bigger ego and yes, perhaps you gain confidence as well. But I gained a lot more confidence by knowing what my body can do, and how agile I am than by cheering at that new centimeter my biceps gained.

And for crying out loud: you don't need any extra vitamins or protein-drinks or powders to enhance your body. Nature provides all you need.

Yes, you have bigger biceps, but I'll kick your butt anytime

Just my 2 cents though, and no harm intended to anyone.

Blackchocob0 · **Joined:** Sep 2006 **Posts:** 2840 **Location:** HIV, CA

Nijushiho wrote:

I could go nuts in a thread like this ^^. Mainly because I hate the entire idea of building muscles for looks etc. I don't go to the gym, I can understand that people go there for certain equipment they don't have at home, but I can't understand people spinning there (just take a darn bicycle and go outside).

Still, I have a well-trained body, but it's from different exercices than all the 'I want to build muscles to look good'-crap (it's true what someone said about the muscle-tissue getting damaged if you train with weigths that are too heavy: your muscles will look bloated, but you won't gain real strength).

The only exercises I like (and that help me in my karate, wushu and kendo) aren't based on building muscles or gaining nothing but strength, no, they are based on agility, dexterity etc. I want to improve my body for no-one but me, and I hate the big macho-idea that building muscles is about (if you want to find a girlfriend, don't be just a piece of meat or treat her like a piece of meat; be a gentleman etc.). Just train for yourself, to enhance your body, not to destroy it with only muscle-training , it doesn't help you perform better in anything, just gives you a bigger ego and yes, perhaps you gain confidence as well. But I gained a lot more confidence by knowing what my body can do, and how agile I am than by cheering at that new centimeter my biceps gained.

And for crying out loud: you don't need any extra vitamins or protein-drinks or powders to enhance your body. Nature provides all you need.

Yes, you have bigger biceps, but I'll kick your butt anytime

Just my 2 cents though, and no harm intended to anyone.

My motivation for losing weight and lookin good was...to look good. For both me and for girls.

You don't get laid that often when you're fat.

That changes when you look better. :roll:

user · **Posted:** Fri Jun 08, 2007 5:45 am

working out like a girl has a whole different meaning in China

http://youtube.com/watch?v=TATcjkr132s

user · **Posted:** Sun Jun 10, 2007 4:29 am

thnx for the video user

Rainigul · **Joined:** Mar 2007 **Posts:** 4490 **Location:**

Nijushiho wrote:

kendo

The true badass of martial arts.

Martial arts don't work in real life except for kendo and judo imo.

Judo can only be used in appropriate situations as well, however kendo can be used pretty much whenever.

user · **Posted:** Sun Jun 10, 2007 5:35 am

Rainigul wrote:

Martial arts don't work in real life except for kendo and judo imo.

oh really? http://youtube.com/watch?v=JXix0ygCVk0

and then the annihilation http://youtube.com/watch?v=7gWYrX0apNY& ... ed&search=

finally http://youtube.com/watch?v=YEv6i-lhIWc& ... ed&search=

fena · **Joined:** May 2007 **Posts:** 4441 **Location:** Life

Just thought I'd like to update you guys on my progress. :] Maybe a little inspirational story.
A little more than six months later, this is what I look like now. Best picture I could get:

I have a lovely six pack that I'm totally proud of. Turned it from a two-pack to a nicely defined 6-pack by now. Maybe not by the end of summer, but still, it's there.
I'm also captain of my high school wrestling team. My record is 9-2, and considering I just started this year, I'm extremely proud of how far I've come. I play soccer on a regular basis, and I try to work out atleast 2-3 times a week.

Anyway, hope that you don't think of me as a thread-resser. Just wanted to let you guys know that I took your advice, and... well, you can see. Turned from being able to bench barely 65 to more than 195.
I'm just proud of myself, I guess, is all. :]

Pilot · **Joined:** Jan 2008 **Posts:** 670 **Location:** Above you

1. I read somewhere that to get bigger, larger muscles, you lift heavier weights, for less reps, and to get leaner muscles, you lift lighter weights for more reps.

Ex.
For leaner muscles, you lift 10 pound dumbbells for 200 reps.
For larger muscles, you lift 20 pound dumbbells for 100 reps.

Can anyone confirm this? Don't recall hearing anything like that. You should ask this question to an instructor or look for tips online

2. Why do you lift weights? For what reasons? For your health, just to make yourself stronger, or... to look better for the girls? Mainly not to get looked down upon...girls too, but anywhere you go, people dont screw around with people bigger/stronger than them.

3. Does anybody know any exercises that I can do at home, without any special equipment, to work on my abs? Online

4. Is it possible to go from a 2-pack to a 6-pack by the end of summer, provided that I eat right, and try to work off some of the fat covering my stomach area? Everyone has a six-pack, right? But it's just covered by fat and stuff, so you just have to work that off. If I just worked all the fat off, but didn't really work on the muscles, could you see the six-pack? Are doing crunches and ab exercises just to more define the abs?
And, what if you don't work off the fat, but you work heavily on your ab muscles? Could you still see the 6-pack, or the abs, through the fat? No pain, no gain. Hey, read my quote in my sig. If you really think you can, you can. Good luck!

OT: who bumped this year old thread?

EDIT: WOW SELF-PWNED MYSELF

Good job and gratz

XuChu · **Joined:** Apr 2006 **Posts:** 2429 **Location:** here

Congratulations

XuChu · **Joined:** Apr 2006 **Posts:** 2429 **Location:** here

Running? please post a video of you running

Dystopia · **Joined:** Jan 2007 **Posts:** 2317 **Location:**

I dont lift heavy weights

I do lighter weights for more reps..because I dont have heavy dumbbells only 3 and 5lbs, soon getting 10 and 15lb for bicep curls.

There are many reasons I work out heres some

- Parkour Training
- Staying Fit and healthy
- Self-esteem, self-satisfaction
- Blowing of steam, work outs are good to release stress
- And of course to look good :wink:

Each in order of most important to me and least important

I work mainly on pecs and triceps.

Imo triceps > Biceps, biceps arent really useful they just look good. Triceps are important

What I do?
I do around 30-50 chinups daily
70-100 pushups using the perfect pushup thing (google it if you dont know what it is)
And some situps using dumbbells

Right now I want to work on abs, but 1st i need to run run run, so im waiting for summer to come in, I dont have a treadmill or goto a gym, then when the fat over abs is gone, ill work on abs and obliques, i already have a 6 pack i want it to be more defined and chiseled.

XuChu · **Joined:** Apr 2006 **Posts:** 2429 **Location:** here

Dystopia wrote:

Imo triceps > Biceps, biceps arent really useful they just look good. Triceps are important

+ 1000

Love · **Joined:** Nov 2007 **Posts:** 5336 **Location:**

i made a guide about this i think .......

Reise · **Joined:** May 2006 **Posts:** 6650 **Location:**

Love wrote:

i made a guide about this i think .......

This thread was from before you joined lol.

dmonsta1 · **Joined:** Jan 2008 **Posts:** 62

Hmm...nobody's mentioned hypertrophy, HIT, plateaus, negative/antagonistic reps, oly lifts, HST, periodization, fast/slow twitch fibers or that kinda stuff :shock:

First off, I believe diet is probably more than 50% of what your dedication should be composed of. Short version of your daily intake necessity: 13 x your bodyweight = maintenance. 1g fat = 9 calories, 1g of carb = 4 calories, and 1g of protein = 4 calories. So a 3/4/3 ratio would be just fine, unless you want to cycle or whatever.

Second, I'd like to emphasize the nervous system's practice in all this. To clarify motor unit recruitment: understand its relationship to your lifting speed, because this is the key. A motor unit is your motor neuron and all the muscle fibers it innervates. What you want to do is recruit as many of these as possible during your lifts. This fact is extremely important: it is impossible to retain the maximum motor recruit for more than 15 seconds because of the ATP-PC energy system your fibers rely on. The neuroscience-based size principle states that motor unit recruitment is fixed. The smaller units will always be recruited first, then the bigger ones last. People make the mistake of thinking that because the bigger units are recruited last, they think the end of their set is most important. Wrong. You can recruit all of the units within your first or second rep if the load is heavy enough and fast enough. A good estimate would be 60%-100% of your 1RM to recruit all of them. If you continue to follow up on some principles related to this topic, you'll come to realize fast tempos and not training to failure is the way to go. I don't wanna get too much into physiology and kinesiology, not to mention the general laws of physics, but neurology is a good science to read up on from books or something. Very important!

Love · **Joined:** Nov 2007 **Posts:** 5336 **Location:**

Reise wrote:

Love wrote:

i made a guide about this i think .......

This thread was from before you joined lol.

but i made a guide that answers at least half the questions =P

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