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

[Ashad Razavi]

I'll share some of my songs

1: Alvaro - Rock Music
2: Fisherman Ft. Hawkins - Apache
3: Martin Garrix - Animals
4: Showtek - Cannonball
5: Schiller - Dream of you
6: Eminem - Till I Collapse
7: Ferry Corsten - Fuck The Bullshit
8: Metallica - I Disappear
9: Benny Benassi - Illusion (Satisfaction Mix)
10: Kid Cudi - Pursuit of Happiness
11: Calbin Harris - Let's Go
12: Magnetic Man - Mad
13: Eminem - Lose Yourself
14: Adrian Lux - Teenage Crime (Radio Edit)
15: Tommy Trash - The End
16: Bob Sinclair - World, Hold On
17: Modern Talking - You Are My Heart
18: Da Hool - Into The Unknown

 

[Yasir]

Now all that stuff is going into my leg workout on Monday.

Which gym do you go to btw?

 

[hammad800]

How on earth am I supposed to gain weight/mass?? I've been stuck at 62-64kg for quite a while now. What's worse is that I have a fast metabolism since the max I reached was 78kg during those days when I ate like a complete maniac. My brother used to call me a food dumpster. Yup, that's how much I ate....
So what should I be eating to gain mass?

 

[sTraNg3r]

Does listening to music really affect you guys in the gym? Or is it just because you get bored in the gym while working out?
I mean I started working out 2 months back, but never once did I go with my ipod/cell and earphones.
Usually people come with their playlists and plug it in the audio player at my gym but it's not something that I've ever paid attention to.
The only difference between me being an ass or pumped up at the gym is 2-3 bananas before working out.

 

[hammad800]

Does listening to music really affect you guys in the gym? Or is it just because you get bored in the gym while working out?
I mean I started working out 2 months back, but never once did I go with my ipod/cell and earphones.
Usually people come with their playlists and plug it in the audio player at my gym but it's not something that I've ever paid attention to.
The only difference between me being an ass or pumped up at the gym is 2-3 bananas before working out.

Listening to the right songs can make a lot of difference. At least that's what my experience is. Especially songs that put you in that crazy mode can help a lot

 

[Yasir]

How on earth am I supposed to gain weight/mass?? I've been stuck at 62-64kg for quite a while now. What's worse is that I have a fast metabolism since the max I reached was 78kg during those days when I ate like a complete maniac. My brother used to call me a food dumpster. Yup, that's how much I ate....
So what should I be eating to gain mass?

Depends on what kind of mass you're looking for. If you want muscle mass, you already know that takes a long long time to come about. If you want some extra fat around you then just up the carbs and fat if you're going clean, or up the junk food and go back to the dumpster days. Also, try nuts. They are REALLY high in calories, and contain a good amount of protein and healthy fats.

Does listening to music really affect you guys in the gym? Or is it just because you get bored in the gym while working out?
I mean I started working out 2 months back, but never once did I go with my ipod/cell and earphones.
Usually people come with their playlists and plug it in the audio player at my gym but it's not something that I've ever paid attention to.
The only difference between me being an ass or pumped up at the gym is 2-3 bananas before working out.

For me, personally, it's a mix of both. I find better focus in the gym with good music to keep me amped up. However, lately, the same playlist again and again isn't doing anything for me so I'm looking around for new stuff to get me psyched up.

 

[sTraNg3r]

How on earth am I supposed to gain weight/mass?? I've been stuck at 62-64kg for quite a while now. What's worse is that I have a fast metabolism since the max I reached was 78kg during those days when I ate like a complete maniac. My brother used to call me a food dumpster. Yup, that's how much I ate....
So what should I be eating to gain mass?

Since I'm a newbie, relatively, here's what I know:
- Protein, carbs and fat in the ratio of 2:2:1.
- Consume a gram of protein for each lb of your weight.
- Eat around 500cals more than your maintenance calories.
These figures are rough though, just to give an idea, because at the end of the day it's how your body responds to everything.

But you ought to know that already, right?

 

[Ashad Razavi]

Now all that stuff is going into my leg workout on Monday.

Which gym do you go to btw?

Creek Club. It feels like home there..

 

[Yasir]

Creek Club. It feels like home there..

Fantastic, I'll be coming to Khi in late December; let's do a collab

 

[Ashad Razavi]

Fantastic, I'll be coming to Khi in late December; let's do a collab

Sounds fantastic :rock:

 

[Ali Man]

Bench press max 50kg on the olympic rod (it weighs 20kg), incline press max 30 kg on the olympic rod, decline press max 40kg with the same rod, alternate mondays. Incline dumbbell and dumbbell press on alternate mondays 20kg max, dumbbell fly and incline dumbbell fly 14kg max on alternate mondays. Like if you're doing straight bench dumbbell press, do incline dumbbell flies and vice versa on alternate chest days. Then comes butterfly on the 11th plate (weight of the plates on these machines vary from one gym to another). Then cable cross followed by pullovers. I've seen most of the people in different gyms working out with heavy weight but not the correct posture. Take my advice, even if you can't max more than 15 kg but you do it with the correct posture and form, you're gonna get better muscles than the dude lifting 40kgs.

I do three sets of each exercise, increase 2-3 kgs by each set..

Tricep days I start with dips, the usual 3 sets to failure. After that proceed to close grip bench press, 30kg max on the olympic bar. Then it's the dumbbell one arm tricep extension max 10 kg dumbbell. Next comes seated triceps press, max 20kg. I end up with decline bench skull crushers and dips again in the end to failure..

I keep changing the excercises every month as repeating the same workout for long periods of time makes the body used to it..

I suggest if you want to check out all the workouts go here .. Bodybuilding.com - Exercise Articles - Bodybuilding.com and choose the top rated ones and see which ones suit your body best. To know your strength, you should keep testing your limits.

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Thanks a lot sir

I can't even tell if there are any egg whites, it blends in well and helped me gain a good amount of muscle gain
I was about 66kg 6 months back, now I'm at 74

I've been speculating and I've found something interesting. You and me basically have the same body weight, but I'm 6 feet tall (always have been). But I'm lifting a little more than you (weight-wise), even though we both started in opposite ends. I think you made your muscle from some of the fat that you took off, whereas I made it from being a simple thin guy (no supplements and just one meal a day). I had no body fat and still don't.

In the decline bench, you should be able to lift more as the rod comes closer to your chest and the posture is also easier, compared to the inclined one, which is more focused towards the shoulders somewhat chest too.

 

[Ashad Razavi]

I've been speculating and I've found something interesting. You and me basically have the same body weight, but I'm 6 feet tall (always have been). But I'm lifting a little more than you (weight-wise), even though we both started in opposite ends. I think you made your muscle from some of the fat that you took off, whereas I made it from being a simple thin guy (no supplements and just one meal a day). I had no body fat and still don't.

In the decline bench, you should be able to lift more as the rod comes closer to your chest and the posture is also easier, compared to the inclined one, which is more focused towards the shoulders somewhat chest too.

I'm certain I can lift more weight on the decline press. But I don't focus much on decline so don't lift too heavy. However, decline close grips are fuarkin amazing for your triceps.

 

[Yasir]

Decline bench press is such a god damn awkward movement, I do it once in three weeks or so. :muscles:

 

[Ali Man]

Not sure why is it awkward or why you barely do it.... But out of all the bench press positions, its actually considered the best, especially if you're serious about it and plan to lift more weight in the future.

 

[Ali Man]

I'm certain I can lift more weight on the decline press. But I don't focus much on decline so don't lift too heavy. However, decline close grips are fuarkin amazing for your triceps.

I think what you're saying is Skull Crushers. Well, not exactly.

I see many chicks and guys doing it, but that barely even make a good difference, seeing that you have to lift the weight, before actually moving it down to the triceps. Lets just say that it's not that 'efficient' and wastes a bit time.

The best thing is straight bar pull downs using the machine. I've maxed out my triceps i.e. 45Kg, the machine doesn't have more than that unfortunately.

 

[Yasir]

Not sure why is it awkward or why you barely do it.... But out of all the bench press positions, its actually considered the best, especially if you're serious about it and plan to lift more weight in the future.

There is no such thing as a best exercise; it comes down to preference.

I think what you're saying is Skull Crushers. Well, not exactly.

I see many chicks and guys doing it, but that barely even make a good difference, seeing that you have to lift the weight, before actually moving it down to the triceps. Lets just say that it's not that 'efficient' and wastes a bit time.

The best thing is straight bar pull downs using the machine. I've maxed out my triceps i.e. 45Kg, the machine doesn't have more than that unfortunately.

Skull-crushers are not the same thing as the close-grip bench press.

This is a close-grip bench press. A decline version would obviously involve a decline bench.

These are decline skull-crushers.

Big difference.

Both these exercises are very good for your triceps. The bench press focuses on your triceps as it is, the narrower you make your grip, the more your triceps come into play.

I personally don't do either of them. I have weak wrists, they tend to angle out during the decline close-grips. While doing skullcrushers, it puts too much stress on my elbows. Sometimes, I wonder if I have bones or twigs inside.

I just do rope-pull downs or dips at the end of a workout.

 

[Ali Man]

There is no such thing as a best exercise; it comes down to preference.

There are hundreds of exercises one can do in the gym, and most of them are for the same muscle. But there's always a 'best' exercise out of a couple of exercises for a specific muscle. You can call it preference if you do an exercise with 0 results, or you could do the best exercise for that muscle. In the end, if you aren't advancing, then it's useless, it's as simple as that.

Skull-crushers are not the same thing as the close-grip bench press.

This is a close-grip bench press. A decline version would obviously involve a decline bench.

Never said they were the same thing. But in this exercise and that posture, you're basically F'ing your forearms more than anything else, not a good exercise at all.

These are decline skull-crushers.

Big difference.

Both these exercises are very good for your triceps. The bench press focuses on your triceps as it is, the narrower you make your grip, the more your triceps come into play.

I personally don't do either of them. I have weak wrists, they tend to angle out during the decline close-grips. While doing skullcrushers, it puts too much stress on my elbows. Sometimes, I wonder if I have bones or twigs inside.

I just do rope-pull downs or dips at the end of a workout.

This is what I meant by a useless exercise for tri-ceps, when you have that machine lying around. You mentioned that it puts too much stress on your elbows, wondered why?

Because you're using a lot more than just one muscle, so you're not just concentrating on triceps aka anti-gravity muscle. In other words, you'll get tired just by lifting the bar up before even getting the max out of the tricep.

Rope pull downs also has not much to do with the triceps, but more with the laterals or deltoids of the shoulders and then transmitting it to the forearms, where then it works with the triceps, depending upon your grip.

Dips is still better than all of these, as long as you go down enough.

 

[Yasir]

There are hundreds of exercises one can do in the gym, and most of them are for the same muscle. But there's always a 'best' exercise out of a couple of exercises for a specific muscle. You can call it preference if you do an exercise with 0 results, or you could do the best exercise for that muscle. In the end, if you aren't advancing, then it's useless, it's as simple as that.


Never said they were the same thing. But in this exercise and that posture, you're basically F'ing your forearms more than anything else, not a good exercise at all.
This is what I meant by a useless exercise for tri-ceps, when you have that machine lying around. You mentioned that it puts too much stress on your elbows, wondered why?

Because you're using a lot more than just one muscle, so you're not just concentrating on triceps aka anti-gravity muscle. In other words, you'll get tired just by lifting the bar up before even getting the max out of the tricep.

Rope pull downs also has not much to do with the triceps, but more with the laterals or deltoids of the shoulders and then transmitting it to the forearms, where then it works with the triceps, depending upon your grip.

Dips is still better than all of these, as long as you go down enough.

Some argue bench press is the best exercise for the chest, while others like Scooby argue that dumbbell flies are the best for the chest. Everyone reacts differently to different exercises so there is no best exercises for a specific muscle. Unless you can somehow provide scientific proof that decline bench press incorporates more muscle fibers than any other type of bench press, we have no way of knowing otherwise. Instead of focusing on which one exercise is the best, one should try to improvise multiple different exercises in their routine, to see what works best for them; that my friend is preference.

A tricep isolation exercise is useless for triceps? Get tired lifting the bar, wut? . This is very, very subjective and most certainly does not apply to most people out there. Maybe I'm misunderstanding your point completely. And no, your argument about my elbows hurting is not valid since they hurt during pullups and lat pulldowns as well. Weak bone structure in general.

Why would your shoulders come into play when you do rope push-downs? The movement solely involves your elbows to flex, which directly hits your triceps. Again, its a tricep isolation that hits your triceps. (Source: Triceps Pushdown Exercise Guide and Video) Again, I certainly hope I'm misunderstanding you.

 

[FaheemSaeed]

bohot khoob thread hai , man nay bhi kisi zamanay main body building ki thee
ab to muscle nahi bulkeh masslay ban chukay hai

 

[hasanJ]

I dont know about u guys but Close Grip Benchpress hits the triceps like no other