The Workout Thread

[Henrik Kesler]

Every training session as in every gym day? I go 6 days a week, my schedule's like this:

Monday: Chest, triceps, shoulders

Tuesday: Legs and core

Wednesday: Back and biceps

Thursday: Chest, triceps, shoulders

Friday: Legs and core

Saturday: Back and biceps

So throw in some rows and rear delt work on each of those days in addition to back days?

Yes, delt work and rows for EVERY training session, as in 6 days a week. Your shoulders are screwed because your push/pull volume are screwed, you have to overdo the pulling for a bit to bring things back into balance.

Edited June 8, 2014 by Henrik Kesler

[key2thecup]

You can gain 20-25lbs of muscle in your FIRST year of training...if you do everything right and then maybe 7-10lbs in year 2. After that, 3-5lbs of muscle growth per year is all you can get without some of dat dere Cell Tech.

Are you saying 20-25 lbs of pure muscle or a combination of fat/muscle/water weight?

20-25lbs of actual muscle is enough to transform anyone's starting frame....

[MusclePharm]

Yes, delt work and rows for EVERY training session, as in 6 days a week. Your shoulders are screwed because your push/pull volume are screwed, you have to overdo the pulling for a bit to bring things back into balance.

disagreed

I would just increase my rowing and rear delt work on my pull days and decrease presses on push day if needed

[Henrik Kesler]

Are you saying 20-25 lbs of pure muscle or a combination of fat/muscle/water weight?

20-25lbs of actual muscle is enough to transform anyone's starting frame....

20-25lbs of actual muscle, but that is only if everything is on point for 12 consecutive months. And yes, that much muscle will transform someone's frame, but you're still not going to look overly large and in charge with that much gain.

[LuckyLuciano]

Any tips or advice for cutting the fat without losing gains? I was looking into intermittent fasting 8 hour window. I find the treadmill and intervals rather boring. If I were to go 50% weight, 30sec rest between sets, 4 exercises roughly would that be better?

[Henrik Kesler]

disagreed

I would just increase my rowing and rear delt work on my pull days and decrease presses on push day if needed

This is a viable option too.

Any tips or advice for cutting the fat without losing gains? I was looking into intermittent fasting 8 hour window. I find the treadmill and intervals rather boring. If I were to go 50% weight, 30sec rest between sets, 4 exercises roughly would that be better?

Yes, the best tip is to be patient and maintain your weight within +/- 5 pounds of where you start for 9-12 months while focusing on getting stronger. Train heavy, track what you eat, all the time, do your intervals, and stay the course.

As for intermittent fasting is good for staying skinny fat, and that's about it. From a science of dieting perspective, it's a absolutely terrible approach. With IF you only spike muscle protein synthesis (MPS) at most twice a day. MPS takes 3.5-5 hours to reset after the end of your previous meal so opening your feeding window to all day allows you to spike MPS 4-5 times instead of just twice. More spikes in MPS, more gainzzz.

Not to mention, if you have a half decent metabolism, it's nearly impossible to fit your maintenance calories into such a short feeding window without junking it up.

As for going light and keeping the rest periods down, that's a great way to lose muscle mass in a deficit. The goal when cutting is to maintain as much muscle as possible while losing fat. The same loads that build muscle (5-12 reps) are also that ones the force your body to hold onto muscle masss in a deficit.

[LuckyLuciano]

^^intervals on off days?

[Mimerez]

Forgot I posted here, lol.

Plank, AB ripper is another good one, leg raises, situps etc. High intensity and lots of reps works best for my core, but everyone is different.

I'll try all of these. Thanks for the help!

Congrats on the weight loss.

Now to the bad news. You've got two issues:

1: You don't have much muscle mass, and
2: Your bodyfat is still too high to see anything noticeable in terms of abs.

From here you've got 3 options:

1: gain weight slowly of the course of the next year and focus on getting stronger
2: lose more weight in search of abzzz, and
3: maintain your weight for the next 9-12 months and bust your arse getting stronger in the big lifts.

Personally, options 1 and 3 are best long term solution and I'd lean toward 3.

As for training your abs, I'm with diesel_3. I do heavy compounds and some planking since the job of the 'core' muscles stabilize the spine (what planks and heavy squats work), they do not flex it.

Yup, option 3 for me. Sounds like the best long term idea for me. Thanks!

Another challenge for you workout specialists : What are some exercises I could do on the rest of my body? Results on google are complicated!

Edit : Forgot to mention, that I dont live close to a gym. So no fancy machines can help me!

Edited June 8, 2014 by Mimerez

[Henrik Kesler]

^^intervals on off days?

If you want to. I do mine after my upper body days because I'm a glutton for punishment.

[Tortorella's Rant]

wtf. I tweaked my collarbone area? on the shoulder press machine (don't even know how that happens) and now I can feel it big time on the incline barbell press and it's not a good feeling.

[key2thecup]

wtf. I tweaked my collarbone area? on the shoulder press machine (don't even know how that happens) and now I can feel it big time on the incline barbell press and it's not a good feeling.

I tweaked the same area dude, doing dumbell shoulder presses seated

[Captain Aerosex]

disagreed

I would just increase my rowing and rear delt work on my pull days and decrease presses on push day if needed

I'm doing this...taking away a little bit of bench and military press on chest/shoulders day, and doing extra rows and flies on back day. And of course, making sure my posture is good throughout the day.

wtf. I tweaked my collarbone area? on the shoulder press machine (don't even know how that happens) and now I can feel it big time on the incline barbell press and it's not a good feeling.

I would guess that's your issue. I'm not one of those machine haters, but I think most of them can be avoided and in particular I've noticed the shoulder press machine could cause uncomfortable feelings in the same area as well as my rotator cuff. Stick to free weights for shoulders (and really everything, if you can...I do like using lat pulldown machines and sometimes tricep pushdowns though), I think it's easier to visualize which muscles you're using when you do it and really target them (and work your stabilizers at the same time).

[LuckyLuciano]

Tried a new gym yesterday..8 squat racks and rubber plates

[Echo Park]

This is a little off topic, but I don't really know where to pose this question, and it doesn't have enough in terms of substance to warrant a new thread.

Does running speed correlate with skating speed? I ask because I want to start playing ice hockey (I haven't played since before my preteen years) and I haven't skated much (maybe 3-5 times) in the last decade +.

When I was younger I was a slow sprinter, but now I am relatively quick. So I want to know if this sprinting speed will be of any help, or if should I temper my expectations? (I'm used to being one of the faster guys on a field when playing sports).

Also, I haven't read this thread in it's entirety, so if someone could suggest some leg exercises that aren't squats, lunges, box jumps, or interval that would help me get some variety into my workout, it would be very much appreciated.

Thanks

[PlayStation]

I tweaked the same area dude, doing dumbell shoulder presses seated

F'd my shoulder up for 6 months with the seated dumbbell shoulder press. Have not gone back to this exercise, almost been a year.

[MusclePharm]

This is a little off topic, but I don't really know where to pose this question, and it doesn't have enough in terms of substance to warrant a new thread.

Does running speed correlate with skating speed? I ask because I want to start playing ice hockey (I haven't played since before my preteen years) and I haven't skated much (maybe 3-5 times) in the last decade +.

When I was younger I was a slow sprinter, but now I am relatively quick. So I want to know if this sprinting speed will be of any help, or if should I temper my expectations? (I'm used to being one of the faster guys on a field when playing sports).

Also, I haven't read this thread in it's entirety, so if someone could suggest some leg exercises that aren't squats, lunges, box jumps, or interval that would help me get some variety into my workout, it would be very much appreciated.

Thanks

running and skating do not correlate, they are different movements. I am one of the fastest runners out of all of my friends but many of my friends who play hockey are a lot faster on skates. Ive noticed being explosive on those first few strides is extremely vital to being a great skater.

As for leg exercises, those are the main ones but heres a few others:

leg press

Leg curl and extension

Stiff leg deadlifts

Power cleans

Ravers

I know you said lunges already but many dont do side or diagonal lunges which could be useful for ice hockey.

[LeanBeef]

Anyone know if peanut-butter flavored protein is naturally or artificially flavored?

I'm allergic to peanuts but found a really good deal on isoflex's pb choc protein.

[sponge62]

Anyone know if peanut-butter flavored protein is naturally or artificially flavored?

I'm allergic to peanuts but found a really good deal on isoflex's pb choc protein.

Ingredients: Whey Protein Isolate Complex [(Isoflex Protein Blend (100% Instantized Ultra-Pure, Cross-Flow Microfiltered WPI90 90% Whey Protein Isolate, Hydrolyzed WPI97 97% Whey Protein Isolate, Alpha-Lactalbumin-Rich Whey Peptides), NOS-Complex (L-Arginine, Taurine), Glutamine Complex (L-Glutamine), IS Complex (Alpha Lipoic Acid, D-Pinitol, 4-Hydroxyisoleucine)]. Other Ingredients: Peanut Flour, Natural and Artificial Flavors, Real Chocolate Chips, Cocoa (Dutch Process), Lecithin, Guar Gum, Acesulfame Potassium, Sucralose.

[taxi]

running and skating do not correlate, they are different movements. I am one of the fastest runners out of all of my friends but many of my friends who play hockey are a lot faster on skates. Ive noticed being explosive on those first few strides is extremely vital to being a great skater.

As for leg exercises, those are the main ones but heres a few others:

leg press

Leg curl and extension

Stiff leg deadlifts

Power cleans

Ravers

I know you said lunges already but many dont do side or diagonal lunges which could be useful for ice hockey.

How do stiff leg deads develop legs. Use regular deads for that.

[DarthNinja]

How do stiff leg deads develop legs. Use regular deads for that.

Stiffs can actually work the hamstrings very well if done properly but I personally don't like stiffs because they are more prone to cause back injuries because you bend from the waist and not the hips, especially when going heavy.