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

[SaadChohan]

^Beginning is always tough. They your muscles get used to it.
If you are looking for good arms, they constitutes of 4 things
Shoulders
Biceps
Triceps
Forearms

There are variety of exercises for all 4.
Also, when you are begin a workout, start with some squats or thigh exercises, as thighs are the biggest muscle and they release hormones for fast muscle growth.
You should focus on close-grip pullups, bicep curls, reverse bicep curls(for forearms), close grip bench press, french press, etc. Man there are so many exercises, i don't even know the name of some i do for triceps and shoulders.

Also do push/pull exercises for strength in your arms. Like a bicep curl with a barbell, then with a machine. So first its pulling then pushing.
In addition to that, make sure the way you are doing it is right, watch videos on youtube, as wrong way of doing exercise can lead to big problems. For example while doing bicep curls, only use your arms to lift weight not your back(its a very common mistake), while doing bench press you feet shouldn't be in air. Moreover, take deep breaths, a big inhale while pulling and exhale while pushing.

Its not recommended to just workout for arms, but you can focus more on them, then the rest of your body.

 

[r3aper]

Thanks for all the explanation bro. Really appreciate it!

 

[SaadChohan]

My pleasure Glad i could be of help.

 

[STREET KING]

awesome suggestion there Saad.......and he is right...arms are not so important.....you should focus more on your core and legs because you might not notice it but they can limit your progress....in arms always focus more on triceps since your arm's thickness is mostly from triceps...


and Saad....i would really appreciate if you joined scott herman's page and start guiding people there.....u seem quit worthy

---------- Post added at 01:43 PM ---------- Previous post was at 01:39 PM ----------

@reaper...if you cant do anything special just eat 2 boiled eggs with a glass of milk after coming from gym and on any appropriate time on the break days.......but never...i repeat never workout after you have eaten because you may do some workout that stresses your stomach and trust me you wont like what sometimes happens if you go intense.....my ideal timings for workout are after i pray fajr (no breakfast yet), or before lunch or dinner.......just eat an apple or banana if you feel bit hungry before exercise.....morning timings are best though because i have read at many places that our testosterone level is 30% higher then in evening which really boosts our performance

---------- Post added at 01:56 PM ---------- Previous post was at 01:43 PM ----------

some tips for my beginner friends.....
always drink plenty of water to keep yourselves well hydrated at all times....you will perform much better that way
i see alot of people just focusing on protein intake and missing the rest.....well every nutrient is important....especially minerals and vitamins....put it this way: if proteins help build your body minerals and vitamins help it function.....fats are important too so make sure you consume them but not in excess. They provide you insulation and are the secondary fuel, primary being carbohydrates. And lastly consume adequate amounts of fibres to keep your digestive system healthy
I picked this one from Scott's page and it seemed really useful.....many people do inclined bech press with the seat inclined at a pretty high angle. Well if you do this you will target your front deltoids more and the chest wont be affected much. So keep the angle adequate enough (30 degree or less) so you can feel the stress more on your chest

 

[parisajaved]

body builder

please some more picture share with this forum body builders

 

[boogie]

my sugestion...build your own pullup bar....kisi bhi welder ke pas jao aur apna design do, wo bana dega......i got mine done in about 400rpz last year

Well that's good. I was about to buy one which had a price tag of 1000 RS from Ranker Fitness. What should I tell the welder? My door frame size etc? And what about dumbbells? I don't want to buy barbells. I prefer dumbbells. Any good places in Karachi to get a few sets for a cheap price? Everything by Ranker Fitness is pretty much overpriced.

Edit:

One more thing, my dearest wife is also working out with me and though I can't go to a gym because of my work load and such but she can. Are there any good and 'safe' gyms for women in Karachi? She wants to strength train. Not just 2 - 3 kg dumbbells but HEAVY strength training. She has a friend in US and her friend has been telling how great and effective weight lifting can be for women. She has been constantly nagging me to find a gym for her which is not solely based on stupid aerobics classes and is fully equipped with strength training equipments. Any help in this matter?

 

[UmairS1]

SLEEP... 7-8 hours of PROPER sleep and well timed sleeping habits are a MUST for proper long term body building...

Your Body releases Natural GROWTH HORMONE AT NIGHT while you sleep...

sleeping late till 2am and having bad sleeping habits can mess you up if you want to be serious at the gym.

 

[WAQAS ADEEM]

My new pics its on 20th Jan,2012..i won my district jhelum competition :Chilli:
View attachment 66162View attachment 66163View attachment 66164View attachment 66165

 

[Thugnificent]

I used to be a body builder...but then i got lazy :S

 

[omarko]

I always wanted to be a body builder, then I took some adipose to the stomach.

 

[AbbY]

View attachment 66164

Wow. The one on the left looks like a comparative JOKE!

Kudos to you and your effort maan!

Hard work surely pays off!

 

[Games Con]

My new pics its on 20th Jan,2012..i won my district jhelum competition :Chilli:
View attachment 66162View attachment 66163View attachment 66164View attachment 66165

Sorry but it's showing 2011 in your picture and you saying 2012 :$

 

[mostwanted]

guys i want to buy dumbells for home exercise, anyone know any shop jahan se saste mil jain in lahore? i checked few sports shop on mall road they had those shinning ones but they were expensive.

 

[WAQAS ADEEM]

Sorry but it's showing 2011 in your picture and you saying 2012 :$

that competition was to be held in december 2011 but it got late for one month so its jan 2012

 

[MrDeadman]

View attachment 68399


Dont know why its showing up like this but this is me after six months of sheer determination

im 15 BTW

 

[zainu]

^^ beta 15 is not right time to do body building plus u need to gain mass seriously....:cantspeak:

 

[LiV3 WiR3]

One thing has always intrigued me...Why do builders shave their bodies completely?...
::
[MENTION=17486]MrDeadman[/MENTION] : You are 15!?!?!.... Why the Hell?... bachi Phasani hai?.. Avoid it until you are 18.

 

[MrDeadman]

@[URL="http://www.pakgamers.com/forums/members/liv3-wir3/"][B][COLOR=#8F9490]LiV3 WiR3[/COLOR][/B][/URL]
@[URL="http://www.pakgamers.com/forums/members/zainu/"][B][COLOR=#8F9490]zainu[/COLOR][/B][/URL]
Dude i dont lift weights or anything -,-

i just do pushups,pull ups and crunches.No harm in that.

In fact,pullups also contribute towards height.

i just wanna be in shape thats all.

 

[ZaTTacK]

someone needs to tell me a proper diet plan for fast weight loss...some exercises may be :/


what should i eat rather than roti dal chawal ?
need a diet plan for breakfast lunch and dinner..
there is a wedding after 1 month..and i want to get rid of this baby fat that i have gained because of those damn Lays -_-

 

[UmairS1]

someone needs to tell me a proper diet plan for fast weight loss...some exercises may be :/


what should i eat rather than roti dal chawal ?
need a diet plan for breakfast lunch and dinner..
there is a wedding after 1 month..and i want to get rid of this baby fat that i have gained because of those damn Lays -_-

for fat loss EXERCISE nothing beats HIIT... High Intensity Interval Training... GOOGLE IT... and follow it...
many guides online...

realistically if your TRULY motivated... join a proper Work-Out FORUM.... you wont get nearly as good advice here as a forum whos Sole purpose is working out.