[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

K3yser · Oct 8, 2012

^^ pm me I'll set u up with the pics.

The stuff I got was:

One solid large rod for chest exercise.

One solid medium rod for arms, biceps and back exercise etc.

Two small rods for curling/arm exercises.

I think I got abt 30kg-ish total weight dont remember... that was in 5kg, 4kg, 2kg, 1kg and 0.5kg. Remember, some plates are different in actual weight tho it may say 4kg some brands have less others more.

Captain Wajji · Oct 11, 2012

Yasir said:
Just remember to do compound movements only and maintain 6-12 reps in all exercises. Well done.

Compound movements?

I tried 10kg today.

Was fine till the second set but got stuck at the third one

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BaqarNaqvi said:
Start Triceps say. Dont u think tricep exercise is a bit hard at the moment ?

It's not hard but I don't know how exactly do I have to do it.

My friend told me to close ' koni's ' but how do you lift weight then ? :crying:

HaiderSangi · Oct 11, 2012

2-3 month pehlay mera pait nikal aya tha :mushy:
Ab andar ho gaya hai mainly because of the growth stunt, to prevent it from coming out again what should i do?

Yasir · Oct 11, 2012

Captain Wajji said:
Compound movements?

I tried 10kg today.

Was fine till the second set but got stuck at the third one

- - - Updated - - -

It's not hard but I don't know how exactly do I have to do it.

My friend told me to close ' koni's ' but how do you lift weight then ? :crying:

Barbell Bench Press/Dumbbell Chest press
Military Press/Seated Military Press
Barbell Rows
Deadlifts(Be careful though, don't go too heavy and keep form in check)
Barbell Squats.

These are the main compound movements that are MOST beneficial for building muscle.

- - - Updated - - -

K3yser said:
^^ pm me I'll set u up with the pics.

The stuff I got was:

One solid large rod for chest exercise.

One solid medium rod for arms, biceps and back exercise etc.

Two small rods for curling/arm exercises.

I think I got abt 30kg-ish total weight dont remember... that was in 5kg, 4kg, 2kg, 1kg and 0.5kg. Remember, some plates are different in actual weight tho it may say 4kg some brands have less others more.

The long rod you're referring to, was it the olympic bar? Do let me know where you got it from, if you got it in a set or not. It could prove really useful for home workouts.

K3yser · Oct 11, 2012

Yasir said:
The long rod you're referring to, was it the olympic bar? Do let me know where you got it from, if you got it in a set or not. It could prove really useful for home workouts.

I got it from that old body building shop near Universal stores bahadurabad, the one opposite La Farine bakery. Dunno wat its called,,, just put weights on it and lifted for 3 straight years.

Rusty as heck now

Blastwave · Oct 13, 2012

Solid snake · Oct 18, 2012

today was my 3rd day in gym..i want tips of arms exercises..anyone?

pichukiller · Nov 2, 2012

koi mujhe batayega k karachi mai mujhe
medicine ball/plyometric ball kahan milegi ?
it is not gym ball, gym ball is very big and medicine ball is a weight ball which can be used for abs workout etc it is small in size like football but with weight.

newb1e · Nov 6, 2012

I am 6 ft 2" and my weight is around 55 Kg [Yeah I know m hell Skinny :mushy:]
I Joined Gym Earlier this year for about 2 months but left in Ramazan due to its Routine ..
I decided to join Gym again but Going gym was a bit hectic for me as it was abit far, So i bought gym stuff today to do workout at home ..
Things i bought are ..
One 5.5 ft large rod for chest exercise.
One 4 ft medium rod for arms, biceps, triceps, back exercise etc.
Two small Dumbbell rods for curling/arm exercises.
And got 36kg total in weights [4kg plates x 4, 3kg plates x 4 and 2kg plates x 4]

Now i need some Serious Advice For Routine and Diet As i wanna Gain Weight Fast !! All Replies will be Highly Appreciated

[MENTION=22253]SaadChohan[/MENTION] [MENTION=8044]Joker[/MENTION] [MENTION=14162]Yasir[/MENTION] [MENTION=4786]Black Basara[/MENTION] [MENTION=22931]syed misbah[/MENTION] [MENTION=13435]zainu[/MENTION] [MENTION=22906]WAQAS ADEEM[/MENTION]

daised19 · Nov 7, 2012

newb1e said:
I am 6 ft 2" and my weight is around 55 Kg [Yeah I know m hell Skinny :mushy:]
I Joined Gym Earlier this year for about 2 months but left in Ramazan due to its Routine ..
I decided to join Gym again but Going gym was a bit hectic for me as it was abit far, So i bought gym stuff today to do workout at home ..
Things i bought are ..
One 5.5 ft large rod for chest exercise.
One 4 ft medium rod for arms, biceps, triceps, back exercise etc.
Two small Dumbbell rods for curling/arm exercises.
And got 36kg total in weights [4kg plates x 4, 3kg plates x 4 and 2kg plates x 4]

Now i need some Serious Advice For Routine and Diet As i wanna Gain Weight Fast !! All Replies will be Highly Appreciated

Would you pls tell me from where you bought stuff ??

newb1e · Nov 7, 2012

daised19 said:
Would you pls tell me from where you bought stuff ??

I bought it from a guy on OLX

.. He was Giving new Stuff at Cheap Price !!

SaadChohan · Nov 8, 2012

newb1e said:
I am 6 ft 2" and my weight is around 55 Kg [Yeah I know m hell Skinny :mushy:]
I Joined Gym Earlier this year for about 2 months but left in Ramazan due to its Routine ..
I decided to join Gym again but Going gym was a bit hectic for me as it was abit far, So i bought gym stuff today to do workout at home ..
Things i bought are ..
One 5.5 ft large rod for chest exercise.
One 4 ft medium rod for arms, biceps, triceps, back exercise etc.
Two small Dumbbell rods for curling/arm exercises.
And got 36kg total in weights [4kg plates x 4, 3kg plates x 4 and 2kg plates x 4]

Now i need some Serious Advice For Routine and Diet As i wanna Gain Weight Fast !! All Replies will be Highly Appreciated

@SaadChohan @Joker @Yasir @Black Basara @syed misbah @zainu @WAQAS ADEEM

Well, the first thing i would like to tell you is weight gaining comes from 80% eating right, and 20% exercise.
Go with the default weight gaining technique.
Divide meals to 6 a day.
Focus on proteins and carbohydrates. As you are just 55 kgs, you have to munch a lot, and you can eat anything.
Increase gradually from 2 eggs to 6 eggs in break fast, with milk/protein shakes. Never be hungry. As you have invested in your equipment i suggest you do the same for your food. Get a box of protein bars, whey protein (if not looking for supplements then replace it with daily intake of milk shakes and grilled chicken/beef)

Now regarding the exercises. Focus on mass building rather than strength building. Switch to strength building once you touch 70kgs.
Do squats, bench press, arnold press, lat pulldows, pushups, pullups.

You have to make a routine for yourself. Start slow, and ease into it gradually. Focus on doing it right rather an doing too much. Breaks are important between workouts so that muscle can grow.

Motivation and dedication is the key.

Leme know if you have any other queries.

TheEagle · Nov 8, 2012

Re: | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

SaadChohan said:
Well, the first thing i would like to tell you is weight gaining comes from 80% eating right, and 20% exercise.
Go with the default weight gaining technique.
Divide meals to 6 a day.
Focus on proteins and carbohydrates. As you are just 55 kgs, you have to munch a lot, and you can eat anything.
Increase gradually from 2 eggs to 6 eggs in break fast, with milk/protein shakes. Never be hungry. As you have invested in your equipment i suggest you do the same for your food. Get a box of protein bars, whey protein (if not looking for supplements then replace it with daily intake of milk shakes and grilled chicken/beef)

Now regarding the exercises. Focus on mass building rather than strength building. Switch to strength building once you touch 70kgs.
Do squats, bench press, arnold press, lat pulldows, pushups, pullups.

You have to make a routine for yourself. Start slow, and ease into it gradually. Focus on doing it right rather an doing too much. Breaks are important between workouts so that muscle can grow.

Motivation and dedication is the key.

Leme know if you have any other queries.

Hi, i want to lose weight. I used to go to gym back in 2006 and left after 1.5 years.. because of bad eating habits and lazziness i gain alot of weight. Height is 5 9 and weight is 86kg. What do u recommend?? I am thinking to start jogging and loose some weight and after 3 months of running join gym again.

Sent from my A8 using Tapatalk 2

TheEagle · Nov 8, 2012

Re: | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

I also have 1 rod 5.5 ft
1 small rod for bi nd tri
2x10kg,6x5kg,3x4kg weight plates
Bench for chest
Dumbells 6kg each
And exercise ball.

Sent from my A8 using Tapatalk 2

daised19 · Nov 8, 2012

TheEagle said:
I also have 1 rod 5.5 ft
1 small rod for bi nd tri
2x10kg,6x5kg,3x4kg weight plates
Bench for chest
Dumbells 6kg each
And exercise ball.

Sent from my A8 using Tapatalk 2

Can you pls tell me from where you bought ur equipment ?

TheEagle · Nov 8, 2012

Re: | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

daised19 said:
Can you pls tell me from where you bought ur equipment ?

G-9 Markaz. 125Rs per KG

Sent from my A8 using Tapatalk 2

newb1e · Nov 8, 2012

@SaadChohan
Thanks Alot for such a quick and detailed response Mate

I have decided to work our 4 days a week with a 3 days rest as you Suggested earlier to another pg Member ..
Wanna Gain weight Naturally(No Supplements) but Fast So,

Work out routine will be:
day 1- chest + situps/squats
day 2- rest (forearms)
day 3- shoulder + triceps
day 4- rest (abs to maintain my NO TUMMY FAT

p))
day 5- back/wings + biceps
day 6- rest (forearms)
day 7- rest (abs again)

And Diet Plan:
Breakfast(9ish): oatmeal + bananas
Brunch(12sih): boiled chicken with meshed potatoes
Lunch(3ish): Any thing with 2 roti (hope fully salad too)
Pre Workout(5ish): again boiled chicken with meshed potatoes
Post Workout(8ish):1 glass of banana shake + 2 eggs (white only)
Dinner(11ish): Any thing with rice ..

Now please tell me what to Alter from above mentions if Necessary ..
Any will it harm me in any way to increase my diet that much Suddenly [*not use to of eating that much]..?

SaadChohan · Nov 8, 2012

[MENTION=39982]newb1e[/MENTION]

Routine looks fine, Initially theses little things don't matter. You just have to get into the rhythm.
Also i would advice to include fish in you meal. Replace it with something.

To answer your last question! Yes. It will harm you to increase so much so suddenly.
So as i said many times before, ease into it gradually.
Don't jump to 6 proper means a day, take it easy the first week. Start with fruits every 2 hours. Then 4 proper meals. and finally 6. You should take at least a month to finally get into the above mentioned routine. Coz your body wont accept it if too many changes happen too fast. Same goes for your exercise.

Get there first, then i will tell you a exercise routine to follow for better mass building.

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TheEagle said:
Hi, i want to lose weight. I used to go to gym back in 2006 and left after 1.5 years.. because of bad eating habits and lazziness i gain alot of weight. Height is 5 9 and weight is 86kg. What do u recommend?? I am thinking to start jogging and loose some weight and after 3 months of running join gym again.

Well, there are many weight loss programs. Though you should control diet also, no fried stuff, no junk food, you should know the drill.
Jogging/cycling is the best to begin with. YUp, your plan sounds fine! But make sure you jog every day for 3 months and not just once a week.
Motivation will make you slim!

newb1e · Nov 8, 2012

@SaadChohan ..
Thanks alot for another quick response bruv ..
Surely will follow your Advice, 4 meals per day for a week or two then will move to 6 ..
Acha jee !! about Fish, i eat only tinned tuna. once a week as its not easily available here in Karachi ..
So is it necessary to add Fish in my daily diet plan in order to gain Mass or Boiled Chicken will be Suffice .. ?

newb3e · Nov 8, 2012

[MENTION=39982]newb1e[/MENTION] : you are cheap ripoff of newb3e

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