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Private (سرباز عادى)
Does anyone here workout? I thought of starting this topic so that we could discuss anything regarding bodybuilding.

I am working out 7 days a week,35minutes each session with a modified German Volume Training programme.


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Private (E-2) (سرباز دوم)
7 days is too much and 35 is too less.. if you want to build muscle, you need to work out 5 days a week at least an hour with two days rest, becuase don't forget you don't get bigger at gym, you get bigger while you rest! also try to eat more protein and less fat.

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Private (سرباز عادى)
7 days is too much and 35 is too less.. if you want to build muscle, you need to work out 5 days a week at least an hour with two days rest, becuase don't forget you don't get bigger at gym, you get bigger while you rest! also try to eat more protein and less fat.

All coaches and studies suggest that when you hit the muscle more frequently it's better for hyperthrophy(growth). (7*35)/60= around 4, 1 hour workouts. But i was in rehab, now i do 7,45minutes workouts which is around 5 and 2/4 workouts. Small muscle groups only need 24 hour rest since they are composed of slow twitch muscles. Indeed i eat more then 2g of protein per kg. Btw what programme are you following? how do you workout?

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Private (سرباز عادى)
I also forgot to add, after 45 minutes of a workout,testosterone levels and other growth hormone levels go down and cortisol which is a fat increasing, muscle damaging hormone starts to take over. At maximum one shouldn't workout more then 1 hour each session, but preferly 45 minutes. And at minimum 35 minutes if one is doing bodypart splits

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Private (E-2) (سرباز دوم)
I work out 5 days a week for 1-2 hours per session and get 2 days rest. Usually 2 muscle groups per day i.e Chest/bicep on one day etc etc.

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Private (سرباز عادى)
I work out 5 days a week for 1-2 hours per session and get 2 days rest. Usually 2 muscle groups per day i.e Chest/bicep on one day etc etc.

that's really good,how many sets and reps?

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Private (E-2) (سرباز دوم)
it depends.. I would usually lift my maximum for 3 sets of 12 reps (try) when I see I can do that, I increase the weight.


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Captain (سروان)
Does anyone here workout? I thought of starting this topic so that we could discuss anything regarding bodybuilding.

I am working out 7 days a week,35minutes each session with a modified German Volume Training programme.



First you have to decide are you going for weight-gain or weight-loss as that varies your orientation and therefore the work-out/exercise that you do and the diet that corresponds with it. For instance, those on a weight-loss program have a more restricted diet and work-out for longer periods. Once that is settled, you then set yourself for what type of body or level of fitness you are aiming for.

I work on a weight-gain program which involves a heavy daily intake. I go to the gym 6 days in a given week and work-out for approximately 30 to 45 minutes. Rest time is not included in this and breaks are short. That is sufficient for my program and it is what most trainers advise. On an average I would do 3 sets with 20 repetitions for each exercise. 
"My Lord, grant me success in struggling during failure, in having patience in disappointment, in going alone, in Jihad without weapons, in working without pay, in making sacrifice in silence, in having religious belief in the world, in having ideology without popular traditions, in having faith without pretensions, non-conformity without immaturity, beauty without physical appearance, loneliness in the crowd, and loving without the beloved knowing about it. My Lord, You teach me how to live; I shall learn how to die."
- Ali Shariati

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3rd lieutenant (ستوان سوم)
Me and Barberry work out using this:



It seems to have good results.

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Private (سرباز عادى)
I am training for size gains right now. how much volume are you doing? Ideas and Ruhollah.Each session, let's say chest ,i do 120 reps for chest, do something like 20 sets of 3 reps with small breaks 10-20 between. and the same but differenct chest pressing exercise again 20x3,but for shoulders i have a different approach but still 120 reps for that session

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Private (E-2) (سرباز دوم)
I am training for size gains right now. how much volume are you doing? Ideas and Ruhollah.Each session, let's say chest ,i do 120 reps for chest, do something like 20 sets of 3 reps with small breaks 10-20 between. and the same but differenct chest pressing exercise again 20x3,but for shoulders i have a different approach but still 120 reps for that session

I dont do 20.. 20 is too much, if your doing 20 reps your cutting and not adding size.. try do to 3 sets of 12 reps, if you can do 12 increase the weight until you can only do 8, then when you can do 12 increase the weight again, that way you know you are getting stronger.

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S. Sergeant (گروهبان سو
Me and Barberry work out using this:

Shake Weight For Men™ - OFFICIAL VIDEO AD

It seems to have good results.


LOL..What the hell?

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Colonel (سرهنگ)
LOL..What the hell?
exactly what I thought! LMAO!
Im Sunni by mind, Shia by Heart, and Muslim by soul! La Ellaha Ela Allah!

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Colonel (سرهنگ)
Me and Barberry work out using this:

Shake Weight For Men™ - OFFICIAL VIDEO AD

It seems to have good results.

bro I dont want to upset u or put ur hopes down but the actual company who posted this vid on youtube actually put the word gay in the tags for youtube, u dont believe me check the youtube link ur self! LOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOL! sorry but had to laugh!

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Private (سرباز عادى)
The best way to get the most out of your workout is to provide maximum muscle strain and failure. It doesn't matter how many reps you do , if you can achieve maximum strain in 5 reps or 20 reps , it doesnt matter , whats important is that u feel the pain and notice that u literally cant go on. 3 sets are more than enough.

you should split up your training regiment to two muscle groups per day :

Monday : Chest / Biceps , Tuesday : Back and shoulders / triceps , wednesday : Legs / cardio / bycicling

and repeat , 6 days per week is enough. and ONLY work out the same muscle group twice a week , no more than that.

Thats my personal workout regiment right there , I have 8 years experience.
They search from house to house , they capture the youth , they imprison the youth , they kill the youth. These events are unfolding and America is sitting and fanning the flames, and worse than that is that the Muslims are sitting and watching. Justice cries out O Muslims ! O Muslims of the world , O so called Islamic Governments , rush to the aid of Islam . Rush to the aid of those oppressed by the great powers. From the beginning that we have come to this revolution , one of our big issues is that Israel must be removed ,yes truly ,Palestine will remain alive , for the Palestinians.

When a nation of a Billion cries out ,Israel is terrified of that cry , the cry of our nation : Death to Israel ! Death to America !

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Private (سرباز عادى)
I have modified my workout to a pyramid appraoch.Doing straight sets makes you hit plateu fast and progress stalls.

@idead,i did 3 reps not 20. I did 3 reps but rested 10-20 seconds before i did it again.

@Souheil,the problem with failure is that it puts to much pressure on the central nervous system which makes recovery harder. If one works out frequently it's not so good to go to failure because of CNS not being able to recover for every workout which leads to over training.

I do 15 sets a week per body part with variable rep ranges

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3rd lieutenant (ستوان سوم)
bro I dont want to upset u or put ur hopes down but the actual company who posted this vid on youtube actually put the word gay in the tags for youtube, u dont believe me check the youtube link ur self! LOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOL! sorry but had to laugh!

Gay? GAY?!?!?!?!?

Me and Barberry don't even know the meaning of the word "gay."

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Captain (سروان)
I am training for size gains right now. how much volume are you doing? Ideas and Ruhollah.Each session, let's say chest ,i do 120 reps for chest, do something like 20 sets of 3 reps with small breaks 10-20 between. and the same but differenct chest pressing exercise again 20x3,but for shoulders i have a different approach but still 120 reps for that session

I don't quiet understand what you mean by volume. If you are training for a weight-gain progress, as I am, then you firstly need to concentrate on maintaining a proper diet. Your trainer must have provided you with a heavy diet plan which you ought to follow. Also, it would be advisable that you break-down your exercises doing only one particular set of muscles per day (for instance chest on one day) and not repeat that particular set more than twice in a given week (for instance you work on thighs only twice a week). It is important that you give a 72 hour rest to each muscle group, this aids the muscle in growing.

I take 30 secs of rest at maximum between each set and if need be less than a minute between different exercise of the same muscle. As such, the daily course does not exceed 45 minutes at the longest, which is sufficient. I average on 3 sets of 12-15 repetitions each at most. If you are able to exceed that then you should increase the weight. The purpose of such training is to solely tone/ strengthen muscles and bring growth to them, which is why moderation is important else you'd end risk much from damaging the muscle by excessiveness.

Below is my time-table:
mon: chest
tue: thighs/ bicycling
wed: wings
thurs: shoulders/ triceps
fri: biceps
sat: thighs/ bicycling
sun: rest 

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Major (سرگرد)
I don't quiet understand what you mean by volume. If you are training for a weight-gain progress, as I am, then you firstly need to concentrate on maintaining a proper diet. Your trainer must have provided you with a heavy diet plan which you ought to follow. Also, it would be advisable that you break-down your exercises doing only one particular set of muscles per day (for instance chest on one day) and not repeat that particular set more than twice in a given week (for instance you work on thighs only twice a week). It is important that you give a 72 hour rest to each muscle group, this aids the muscle in growing.

I take 30 secs of rest at maximum between each set and if need be less than a minute between different exercise of the same muscle. As such, the daily course does not exceed 45 minutes at the longest, which is sufficient. I average on 3 sets of 12-15 repetitions each at most. If you are able to exceed that then you should increase the weight. The purpose of such training is to solely tone/ strengthen muscles and bring growth to them, which is why moderation is important else you'd end risk much from damaging the muscle by excessiveness.

Below is my time-table:
mon: chest
tue: thighs/ bicycling
wed: wings
thurs: shoulders/ triceps
fri: biceps
sat: thighs/ bicycling
sun: rest  

Ruhollah, I'm very toned in most muscle areas, and the way I go about it is optimize endurance sports with sprint sports. These often conflict but I've been able to achieve a pretty good balance. Depending on the season I fluctuate between 5%-7% (I'm 5' 10" and 168 lbs) body fat. BTW,  as you said, nutrition is a main vector in my fitness.

I have found one thing a little frustrating, and this is my vanity talking unfortunately,  but I can't help but ask. I understand your regimen and agree with it as one possible vector. My problem is biceps and increasing their size. My chest, lats, triceps,  abductors,  etc, etc im happy with. But biceps seem to be stalled in growth, although they are well defined. I THINK I'm over training them. So in that context how does one go about working the various upper body groups as you listed without re-engaging or over-engaging the biceps?

Mamdali
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Last Edit: January 21, 2011, 09:44:32 PM by mamdali

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Captain (سروان)
The value of proper nutrition towards fitness cannot be understated, it is it's cornerstone. Apart from other things, it prevents/lessens ailments (heart disease, obesity and even cancer). So to attempt at being fit, toning muscles and so forth without a good diet regimen is an entirely useless act.

In order to target your biceps alone you have to do exercises which emphasize them only. While correctly working different muscle groups, one does not re-engage their biceps-- you are merely confusing full arm movement as being equal to bicep-exercise. A muscle group is emphasized by repetitious contraction and expansion of it, albeit under continuous stress, which reasons the use of weights to imitate it. The inclusion of added the stress sets it apart from normal circumstances where it would be absent and the muscle is 'compelled' to develop to counter the stress. When you work different muscle groups, you isolate this stress to them alone and which is why other muscle groups aren't re-done or over-done. I could tell you some specific exercises which target your biceps alone.       

It's good that you're active in other sports. Weighted-workouts are generally meant to build/shape muscle tissue/ fibers, where it is active sports that cater more for stamina, endurance and flexibility. Speaking of sports, I would suggest the game of Squash to you, which is widely considered as probably the most health-geared sport. It works both the upper and lower portions, increases stamina and gives one a complete cardiovascular workout, considerably much more than other sports. In playing say, an hour and a half of Squash, one easily burns about 1600 calories.

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Private (سرباز عادى)
I don't quiet understand what you mean by volume. If you are training for a weight-gain progress, as I am, then you firstly need to concentrate on maintaining a proper diet. Your trainer must have provided you with a heavy diet plan which you ought to follow. Also, it would be advisable that you break-down your exercises doing only one particular set of muscles per day (for instance chest on one day) and not repeat that particular set more than twice in a given week (for instance you work on thighs only twice a week). It is important that you give a 72 hour rest to each muscle group, this aids the muscle in growing.

I take 30 secs of rest at maximum between each set and if need be less than a minute between different exercise of the same muscle. As such, the daily course does not exceed 45 minutes at the longest, which is sufficient. I average on 3 sets of 12-15 repetitions each at most. If you are able to exceed that then you should increase the weight. The purpose of such training is to solely tone/ strengthen muscles and bring growth to them, which is why moderation is important else you'd end risk much from damaging the muscle by excessiveness.

Below is my time-table:
mon: chest
tue: thighs/ bicycling
wed: wings
thurs: shoulders/ triceps
fri: biceps
sat: thighs/ bicycling
sun: rest 

Volume is the amount of sets/reps one does. I am training for hyperthrophy right now(muscle growth) and I am working out like this:
Day 1:shoulder and abs
Day 2arms
Day 3:chest and back
Day 4shoulder and abs
Day 5:Arms
Day 6:Chest and back
Day 7:Arms

Doing a pyramid instead of straight sets.
Also i make sure to eat atleast 125 g or carbs to 150g and 150g of protein a day which is like 2g per kg.

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Private (سرباز عادى)
Ruhollah, I'm very toned in most muscle areas, and the way I go about it is optimize endurance sports with sprint sports. These often conflict but I've been able to achieve a pretty good balance. Depending on the season I fluctuate between 5%-7% (I'm 5' 10" and 168 lbs) body fat. BTW,  as you said, nutrition is a main vector in my fitness.

I have found one thing a little frustrating, and this is my vanity talking unfortunately,  but I can't help but ask. I understand your regimen and agree with it as one possible vector. My problem is biceps and increasing their size. My chest, lats, triceps,  abductors,  etc, etc im happy with. But biceps seem to be stalled in growth, although they are well defined. I THINK I'm over training them. So in that context how does one go about working the various upper body groups as you listed without re-engaging or over-engaging the biceps?

Mamdali

Mamdali write out your biceps workout with exercises,reps and sets and i will try to help. As Ruhollah says, nutrition is most important i would say 70% is nutrition if not more. i found out the hard way, although made good gains but if i had a better nutrition back when i stated out then i would have made a lot better gains. Only recently i have paid really good attension to it.

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rouz
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I tried going back to 80 kg (according to the Johnny Turk me ideal weight). So, I picked up smoking and drinking a lot of coffee and stopped eating breakfast. Now I'm 95 kg. So if you want to bulk up I'd recommend this method.

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3rd lieutenant (ستوان سوم)
I tried going back to 80 kg (according to the Johnny Turk me ideal weight). So, I picked up smoking and drinking a lot of coffee and stopped eating breakfast. Now I'm 95 kg. So if you want to bulk up I'd recommend this method.

Dude you gain and lose weight a lot.

15 kilos is hard to gain/lose but it seems you can gain that much in a single meal and lose that much in a single trip to an Iranian WC.

But seriously, get back to 80 kilos. That is where you are at your optimum handsomness.

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rouz
Posts:
Dude you gain and lose weight a lot.

15 kilos is hard to gain/lose but it seems you can gain that much in a single meal and lose that much in a single trip to an Iranian WC.

But seriously, get back to 80 kilos. That is where you are at your optimum handsomness.

I fluctuate about 15 kg depending on work and study habits. Probably not that healthy.


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