Working Out at the Gym

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Really? I haven't worn flip flops yet but I hate when my feet touch damp shit so the gym is the worst. I might have to get some new flip flops.
 
Update: Still been going to the gym 2-4 times a week. I've been drinking a creatine mix before working out, a chocolate milk protein shake after I work out, and another protein shake after dinner on most days. I've gained noticeable muscle mass & even my wife noticed. My blood pressure has dropped 10 points & I feel much healthier. I've been eating healthy for the most part & it makes a huge difference. I haven't dropped any weight, but that's ok since I've been adding muscle.

The eliptical wasn't doing it for me anymore so I tried running on the treadmill and my feet have been holding up for me. I think it's time to invest in some running shoes and trying to really press with the jogging so I burn off more fat. I'm only jogging a mile before my workout, but it drives me close to exhaustion. I'm hoping I can get up to 2 miles in a couple weeks and then keep on building. After the workout I'm still taking the dog for a 2-3 mile walk and have been mixing in stretches of jogging. My endurance is slowly building.

Thanks for the tips everybody! I've been turning it around lately & now my wife has jumped on the fitness bandwagon....FINALLY.
 
BlazersBlood said:
Update: Still been going to the gym 2-4 times a week. I've been drinking a creatine mix before working out, a chocolate milk protein shake after I work out, and another protein shake after dinner on most days. I've gained noticeable muscle mass & even my wife noticed. My blood pressure has dropped 10 points & I feel much healthier. I've been eating healthy for the most part & it makes a huge difference. I haven't dropped any weight, but that's ok since I've been adding muscle.

The eliptical wasn't doing it for me anymore so I tried running on the treadmill and my feet have been holding up for me. I think it's time to invest in some running shoes and trying to really press with the jogging so I burn off more fat. I'm only jogging a mile before my workout, but it drives me close to exhaustion. I'm hoping I can get up to 2 miles in a couple weeks and then keep on building. After the workout I'm still taking the dog for a 2-3 mile walk and have been mixing in stretches of jogging. My endurance is slowly building.

Thanks for the tips everybody! I've been turning it around lately & now my wife has jumped on the fitness bandwagon....FINALLY.
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Good job! Keep it up.

Working out becomes like a high after you get in like a 6 week groove. I almost feel like I have withdrawals if I have to miss a day.
 
MickZagger said:
Good job! Keep it up.

Working out becomes like a high after you get in like a 6 week groove. I almost feel like I have withdrawals if I have to miss a day.
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I just took a week and a half off from lifting. Didn't enjoy the time off but my body needed it. Went back today and felt great.
 
Rodolfo said:
I just took a week and a half off from lifting. Didn't enjoy the time off but my body needed it. Went back today and felt great.
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Yeah, I'm talking about a day during my lifting days. I always take the weekend off and take atleast 1 week rest every 8 weeks or so.
 
Asked me this in another thread so I decided to paste here as it's clearly related.

Rodolfo said:
I've had mine for a few years. Got some water on the wheel about 6 months ago. It's probably the main reason the middle button is going so soon. the 3rd gen is perfect size for the gym and I'd get a shuffle for $50 bucks if it had a larger capicity option.

Btw, Ronan, you still lifting at the gym?
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Yes, I've actually been pretty impressed with my results so far.

I've managed to go 4-5 times in the past three weeks even when working 50-hour weeks. I'm pretty skinny (127, 5'9") and have put on 5 pounds of muscle within three weeks (sitting at around 133 now). Seeing as I have a pretty low body fat % I'm seeing new muscle mass already so I'm pretty pumped. I'm going to England this Christmas so I want to get to 140, might be too much to ask but I'm making good progress.

At first I was pretty shy when lifting, mainly sticking to the machines. Now that I have more confidence I'm moving to the free weights and bench press. I know that is pretty pussy but whatever.

Steam room after workout = epic win.
 
5'9" 127lbs? You need to eat, eat and eat more. That should be your main focus. Quality calories of about 3 to 4,000 a day. Sounds like your an ectomorph? Gain about 15 pounds just from eating a shit load and then sculpt out your body by weight training. It might be hard to meet the requirements for calories, but protein or even weight gainer can help you when your not hungry and need some.
 
Ronan said:
Asked me this in another thread so I decided to paste here as it's clearly related.



Yes, I've actually been pretty impressed with my results so far.

I've managed to go 4-5 times in the past three weeks even when working 50-hour weeks. I'm pretty skinny (127, 5'9") and have put on 5 pounds of muscle within three weeks (sitting at around 133 now). Seeing as I have a pretty low body fat % I'm seeing new muscle mass already so I'm pretty pumped. I'm going to England this Christmas so I want to get to 140, might be too much to ask but I'm making good progress.

At first I was pretty shy when lifting, mainly sticking to the machines. Now that I have more confidence I'm moving to the free weights and bench press. I know that is pretty pussy but whatever.

Steam room after workout = epic win.
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Nice man. It really is a struggle to get going when you first start out. I got lucky because I started lifting in a weight lifting class in HS. I doubt I'd be where I am now without that class. Most useful class in HS? probably!:) Good luck with the weight gain. Make sure you're eating a lot. Try to get protein in every meal/snack. Yeah don't worry about looking like a noob, everyone's been there. Make sure you're lifting with weights that allows you to make lifts with good form. Took me a while to learn and understand how important it is.
 
My bodybuilding friend has me on a new strength workout that is kicking my ass, but nice. Four days, one major compound lift each day. Bench, military press, deadlift, and leg press (should be squats, but have a problem that prevents me from doing so). After the major lift, I have three "accessory lifts" that are designed to improve the main compound lift. It's a 4 week process in regards of rep count for the compound lifts. Week 1 is sets of 5 reps. Week 2 is sets of 3 reps with higher weight. Week 3 is sets of 1 rep that will end in you doing your working max as many times as you can. Week 4 is a deload week where I only do like half of my max, basically just to refill for the next cycle, in which all your weights go up. Starting my first deload week tomorrow.

He also has me drinking up to a gallon of milk a day. I've gained 6 pounds in the last 3 weeks.
 
Nah, I'm not an ectomorph I just have a very very fast metabolism. I meet 3,500 calories a day quite easily and have been for the past two months. I hit puberty quite late (hit me in the face at 17-18) and I have been filling out since then. I'm not going to change what I'm doing as it's working brilliantly right now.

Taking a two day break from the gym (cardio exempt).
 
MickZagger said:
5'9" 127lbs? You need to eat, eat and eat more. That should be your main focus. Quality calories of about 3 to 4,000 a day. Sounds like your an ectomorph? Gain about 15 pounds just from eating a shit load and then sculpt out your body by weight training. It might be hard to meet the requirements for calories, but protein or even weight gainer can help you when your not hungry and need some.
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Saw something a long time ago where this guy developed a peanut butter weight gain strategy. He basically added a couple of spoonfuls of all natural peanut butter at the end of each meal. Adds a good 500 cals a day if you do it consistently. http://www.adamspeanutbutter.com/products_detail.aspx?prodID=632
 
One thing I have noticed, I feel like whenever I work on my back I never get a burn the day after. Is it because the back muscles rebuild quite quickly?
 
Rodolfo said:
Nice man. It really is a struggle to get going when you first start out. I got lucky because I started lifting in a weight lifting class in HS. I doubt I'd be where I am now without that class. Most useful class in HS? probably!:) Good luck with the weight gain. Make sure you're eating a lot. Try to get protein in every meal/snack. Yeah don't worry about looking like a noob, everyone's been there. Make sure you're lifting with weights that allows you to make lifts with good form. Took me a while to learn and understand how important it is.
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I consume about 90g of protein per day just from my shakes (slightly less than my body weight) so I'm definitely consuming at least 120g a day. I need to start eating at more regular times though. Tuna is the shit!
 
Ronan said:
One thing I have noticed, I feel like whenever I work on my back I never get a burn the day after. Is it because the back muscles rebuild quite quickly?
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When you're doing those lifts focus more on the squeeze of the muscles conracting. Go very slow to make a point that you are working the muscles. I see too many people go through the motions with back.

There's so many muscles in the back, a lot of people do the same exercises everytime and it only works one portion of the back.
 
Ronan said:
I consume about 90g of protein per day just from my shakes (slightly less than my body weight) so I'm definitely consuming at least 120g a day. I need to start eating at more regular times though. Tuna is the shit!
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I'm always looking for protein when I'm eating. Tuna, cottage cheese, peanut butter, yogurt, chicken/beef, oatmeal. Stock that stuff up in your fridge/cupboard. Get the grams of protein you're aiming for in bodyweight.
 
Good low back exercise. Throw a 25lb plate on your chest when you're doing it.
images
 
MickZagger said:
When you're doing those lifts focus more on the squeeze of the muscles conracting. Go very slow to make a point that you are working the muscles. I see too many people go through the motions with back.

There's so many muscles in the back, a lot of people do the same exercises everytime and it only works one portion of the back.
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Yeah, I make sure I use machines that are working different muscle groups. I just don't want to put too much weight on or I'm scared I'll fuck up my back. Heh.
 
Rodolfo said:
I'm always looking for protein when I'm eating. Tuna, cottage cheese, peanut butter, yogurt, chicken/beef, oatmeal. Stock that stuff up in your fridge/cupboard. Get the grams of protein you're aiming for in bodyweight.
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I never really realized peanut butter had that much protein but it's quite obvious now that I think about it. Always loved it so I'll be munching on some peanut butter sandwiches.
 
Thanks.

Long term question, when I reach the level of muscle mass I want, how do I stay at that level instead of endlessly adding muscle?
 
Ronan said:
Thanks.

Long term question, when I reach the level of muscle mass I want, how do I stay at that level instead of endlessly adding muscle?
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Dont go up in weight, lift the same amount. I know a lot of people who just maintain. Its not really that fun though.
 
Ronan said:
Yeah, I make sure I use machines that are working different muscle groups. I just don't want to put too much weight on or I'm scared I'll fuck up my back. Heh.
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Biceps are strongly correlated with back. The more strength you get at one of those muscle groups the more beneficial it will be when working either body part.
 
MickZagger said:
Dont go up in weight, lift the same amount. I know a lot of people who just maintain. Its not really that fun though.
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I like to go up and test the waters every now and then. I'm already lifting 30 lbs more on every machine than before.

Three times a week I cycle for five miles. I can obviously feel the burn in my thigh muscles so I know they're getting a good workout but will cycling also build mass on my calves?
 
Ronan said:
I like to go up and test the waters every now and then. I'm already lifting 30 lbs more on every machine than before.

Three times a week I cycle for five miles. I can obviously feel the burn in my thigh muscles so I know they're getting a good workout but will cycling also build mass on my calves?
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It will, but you should throw calf raised in there. if you have one of these machines at your gym, get on it.
Standing_calf_raise.jpg
 
Ronan said:
I like to go up and test the waters every now and then. I'm already lifting 30 lbs more on every machine than before.

Three times a week I cycle for five miles. I can obviously feel the burn in my thigh muscles so I know they're getting a good workout but will cycling also build mass on my calves?
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Mix free weights in there with machines. Mixing it up is the best way to shock the muscles, see growth and avoid plateau's.
 
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