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

[hammad800]

lol im also in the novice category man
20KG is a good starting military press

Im currently at 30KG (Including the weight of the bar btw -_- )

What's the bar of the weight? Btw, it's been about 9 months since I started working out so I suppose 20kg as a start on military press is a bit low don't you think?

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I don't think hasan was making fun, just inquiring I started military press with 12KG - couldn't even lift the olympic bar so I had to start with a curl bar :lol:

Well, it's good to vary grip width I guess, although I don't really do more than one type of pressing movement for shoulders per routine. You can also try some isometric stuff, that stuff is absolutely killer for the shoulders. Most importantly though, are you seeing progress?

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It won't take you long to figure out that military press is probably the most difficult exercise to wrack up weight on. Progress is just so damn slow

http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressParGrip.html
This is the one I'm talking about. And about progress, I believe there is progess because before my arm was completely flat Now I can see the deltoids and triceps separately if that counts as progress

 

[hasanJ]

What's the bar of the weight? Btw, it's been about 9 months since I started working out so I suppose 20kg as a start on military press is a bit low don't you think?

Depends on the bar

The 7 feet Olympic Bar is 20KG but u wont find it in most Gyms
I have a 6 feet Standard bar and its 8KG in weight. This size bar is most common for benchpress in various gyms here
[MENTION=14162]Yasir[/MENTION] i love me them military presses man

 

[Yasir]

What's the bar of the weight? Btw, it's been about 9 months since I started working out so I suppose 20kg as a start on military press is a bit low don't you think?

Lever Shoulder Press (parallel grip)
This is the one I'm talking about. And about progress, I believe there is progess because before my arm was completely flat Now I can see the deltoids and triceps separately if that counts as progress

Yeah, that's definitely for shoulders and triceps. Still, go with the free weight first and then machines. And the bar weighs 20kg alone man, do you do military press just with the bar? If you don't have a squat rack, I'm not too sure if you have an Olympic bar either.

Do you do your military press with this:

If you do, then this alone weighs 20kg, so any weight you add to it would total to a higher overall weight. This is the standard bar for all compounds like bench press, squats, military etc. Not to say you can't use smaller ones. If you don't, then chances are you use the one weighing about 9KG

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Depends on the bar

The 7 feet Olympic Bar is 20KG but u wont find it in most Gyms
I have a 6 feet Standard bar and its 8KG in weight. This size bar is most common for benchpress in various gyms here
@Yasir i love me them military presses man

Man, I f*cking hate it. My form is so f*cked up. When I'd re-rack the weight, I'd feel my lats sore and nothing at all for my shoulders. -_- Haven't done it in about 6 months now.

 

[hammad800]

Yeah, that's definitely for shoulders and triceps. Still, go with the free weight first and then machines. And the bar weighs 20kg alone man, do you do military press just with the bar? If you don't have a squat rack, I'm not too sure if you have an Olympic bar either.

Do you do your military press with this:

If you do, then this alone weighs 20kg, so any weight you add to it would total to a higher overall weight. If you don't, then chances are you use the one weighing about 9KG

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Man, I f*cking hate it. My form is so f*cked up. When I'd re-rack the weight, I'd feel my lats sore and nothing at all for my shoulders. -_- Haven't done it in about 6 months now.

I really don't think it weighs 20kg :/ It's the longer bar, right? Not the one used for bicep curls. I think it probably weighs 6-10kg max.

 

[Yasir]

I really don't think it weighs 20kg :/ It's the longer bar, right? Not the one used for bicep curls. I think it probably weighs 6-10kg max.

Yeah, then I guess you and Hasan use the same kind of barbell. Man, how can your gyms not even have Olympic barbells, that's a sin right there.

 

[hammad800]

Yeah, then I guess you and Hasan use the same kind of barbell. Man, how can your gyms not even have Olympic barbells, that's a sin right there.

Sad. Anyway.... I'm confused.
Lever Triceps Dip (plate loaded)

I thought this was for shoulders and doing this same exercise just seated backwards was for triceps :/
http://www.exrx.net/WeightExercises/Triceps/LVTriDip.html

Apparently, both are for triceps :/

 

[Yasir]

Sad. Anyway.... I'm confused.
Lever Triceps Dip (plate loaded)

I thought this was for shoulders and doing this same exercise just seated backwards was for triceps :/
Lever Triceps Dip

Apparently, both are for triceps :/

It's a good exercise nonetheless, though I'd recommend it for your chest day instead. For shoulders, just stick to your routine and maybe throw in some upright rows or shrugs?

 

[hasanJ]

Sad. Anyway.... I'm confused.
Lever Triceps Dip (plate loaded)

I thought this was for shoulders and doing this same exercise just seated backwards was for triceps :/
Lever Triceps Dip

Apparently, both are for triceps :/

Both exercises are pushing the weight down while the function of the Shoulders is to push the weight 'up'

 

[Ali Man]

Could all of you list your body weights? I think its very important to know how much one is lifting proportional to their weight (everyone should basically be able to carry their body own weight). The actual thing is to surpass that limit imo.

lol im also in the novice category man
20KG is a good starting military press

Im currently at 30KG (Including the weight of the bar btw -_- )

Lol @ weight of the bar.

I really don't think it weighs 20kg :/ It's the longer bar, right? Not the one used for bicep curls. I think it probably weighs 6-10kg max.

Yea it can't be 20Kg, but moving the bar up and down really feels too dam easy on those machines.

 

[Yasir]

I'm about 78KG @ 6ft at the moment, really out of shape though, unfortunately.

 

[hammad800]

Could all of you list your body weights? I think its very important to know how much one is lifting proportional to their weight (everyone should basically be able to carry their body own weight). The actual thing is to surpass that limit imo.




Lol @ weight of the bar.



Yea it can't be 20Kg, but moving the bar up and down really feels too dam easy on those machines.

63-64kg at 5'10". Started out at 76kg when I joined the gym.

 

[hasanJ]

62KG at 5'6"
Was 52 KG just 10 months ago

Started lifting in April and May then left it for 3 months and continued in September

 

[Ali Man]

Alright, I guess we all are approximately around the same build 'weight-wise'. When I was in class 6, my weight has been a standard 60Kg. All the way up till earlier this year it as 65-68. Been lifting for a good 2-3 months, and now I'm 72 and increasing. My height throughout the years has been 6-feet (glad that never went higher).

I go to the gym 4-times a week and do all the following:

1) I start out with the tread, a simple warm up for the entire body for 10-15 mins.
2) Then stretch quite a bit and go over to the pull-up area. Over there I do 2 sets of 10 pull-ups (easy). In between it, I do 2 sets, 10 reps each with the dip car. Most people go an inch down and come back up, but I go all the way till I feel it.
3) Now I'm ready for the weights or other stuff. I usually hit the rowing machine first (without the rowing part, it's fixed). I do 3 sets, 7-10 reps. First start with 68Kg, then the rest two with 75Kg.
4) Then I hit the dumbell by doing the kneeling one-arm row. I initially started it at 60 pounds, but now I've hit their max i.e. 80 pounds or around 36Kg. I do 2 sets of each arm, 20 reps each.
5) Then I hit the bench press, usually do the military, warm-up with 45Kg, then move to 50Kg and lastly 55Kg. Usually do 3-5 sets, 7-10 reps each, depending upon how I feel.
6) The last thing that I do which usually takes it out of me is the pull downs for the tri-ceps. I start with 38Kg initially and go to 42.5Kg. I do 3 sets, 10 reps each.

I do all this with a span of usually 1-1.5hrs.

 

[Yasir]

Alright, I guess we all are approximately around the same build 'weight-wise'. When I was in class 6, my weight has been a standard 60Kg. All the way up till earlier this year it as 65-68. Been lifting for a good 2-3 months, and now I'm 72 and increasing. My height throughout the years has been 6-feet (glad that never went higher).

I go to the gym 4-times a week and do all the following:

1) I start out with the tread, a simple warm up for the entire body for 10-15 mins.
2) Then stretch quite a bit and go over to the pull-up area. Over there I do 2 sets of 10 pull-ups (easy). In between it, I do 2 sets, 10 reps each with the dip car. Most people go an inch down and come back up, but I go all the way till I feel it.
3) Now I'm ready for the weights or other stuff. I usually hit the rowing machine first (without the rowing part, it's fixed). I do 3 sets, 7-10 reps. First start with 68Kg, then the rest two with 75Kg.
4) Then I hit the dumbell by doing the kneeling one-arm row. I initially started it at 60 pounds, but now I've hit their max i.e. 80 pounds or around 36Kg. I do 2 sets of each arm, 20 reps each.
5) Then I hit the bench press, usually do the military, warm-up with 45Kg, then move to 50Kg and lastly 55Kg. Usually do 3-5 sets, 7-10 reps each, depending upon how I feel.
6) The last thing that I do which usually takes it out of me is the pull downs for the tri-ceps. I start with 38Kg initially and go to 42.5Kg. I do 3 sets, 10 reps each.

I do all this with a span of usually 1-1.5hrs.

Man, you made strength gains ten times faster than I did. :tv: Good on you, maybe genetics are on your side Do you do the same routine hitting the same bodyparts 4 times a week, or is it varied? The first few months are dem noob gains, you'll grow no matter what; you've got plenty of time left till your growth-spree ends

I started at frickin' 52KG man, now I'm 78. Needless to say, I've gotten quite a bit of far around my body.

 

[Ali Man]

Man, you made strength gains ten times faster than I did. :tv: Good on you, maybe genetics are on your side Do you do the same routine hitting the same bodyparts 4 times a week, or is it varied? The first few months are dem noob gains, you'll grow no matter what; you've got plenty of time left till your growth-spree ends

I started at frickin' 52KG man, now I'm 78. Needless to say, I've gotten quite a bit of far around my body.

Thanks man. I actually was quite a sportsman back in my day, that helped a lot. With that, I've always worked with cars, fixing and removing parts myself, that played a big part of how got my real strength from. I hit the same routine almost everyday, with the exception of the bench, which I don't always do as I run out of time. My first few months when I started in Pak were quite hard, later on, it got easier.

It's not about muscle mass, but rather muscle density. I'm also known as the 'steroids guy' in the gym, even though I don't do that shizz.

 

[WAQAS ADEEM]

i want to see the pics of you babies asap
the thread is awake again so lets post babes

 

[hashmisaab]

guys ! Can anyone suggest good supplement stores and stores for gym equipment in karachi .preferably in Saddar area ... Need some whey and an advanced gripper for grip strength and forearm work !

 

[Ali Man]

I know of 'GNC', not sure if they have a store in Karachi though.

 

[Yasir]

Fuck GNC!! Theyll charge you at least 1k more for the same supplement. Im not sure about Saddar but many medical stores keep it nowadays

 

[Ali Man]

Yea, they do qualify for insane price raping.

Anyways, just started benching 58.9KG (130 pounds), feels good.