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

shahoo

Well-known member
Jul 2, 2010
1,061
0
41
Karachi
Without weights, basic that still target most of the leg are
Squats, calf raise, lunge.
Do focus on lunge position and don't do it a lot cause it hurts like hell the next day.
Also leg stretch is very important before and after the exercise.
and with weight?? leg press is good enough or squats with weights are essential ?
 

SpEeDyZ

B@nned
Jun 7, 2007
4,290
5
43
White House
You answered the reason behind gaining muscles in 3 months yourself. "Protein Powder". (Even if you don't, you still do gain muscles - which is only logical since you are working out - but they won't show - the point which I embedded in the 'framing aspect' of your body).

I am completely against using other 'manufactured' means of protein. So lets just stop right here (and its not open for debate with me). If someone wants to use them, its his choice. I would prefer 'slower gains' over it any day, with proper regular food.

Spoiler: show

If you are curious why I don't prefer manufactured material, then two reasons:
- No need to use them unless absolutely necessary, which they are not.
- These 'quicker gains' are the reason that when you leave bodybuilding, your muscles start to loosen up, and fall down like old people.


As for working hard, yea, sure. There will be a time in your life when you will consider that a possibility. And then there will be a time when you will be so busy, that you will barely get enough time for Exercise. If you are former, by all means, work hard. If you are latter, even if you take it slow you will still gain, and stay fit. And that's what matters.
My problem is with that mentality, your mentality. Thinking that using protein powder would give you "quick gains" is absolutely naive if not stupid. Even if I had not taken protein powder, I would still have gained similar body mass (perhaps 1-2 lbs less) but similar. In your post, you completely disregard the amount of hard work I had to put in, and the amount of food I had to eat. This is my problem with most people who work out in Pakistan, they think protein powder is some magical thing that makes you get big. No it doesn't! even steroids don't for that matter. You still need to bust your ass off. For the record, I have also have tried not taking protein powder for months and worked out and still gotten decent gains.

The point I was trying to get across is that, putting on 15-20 lbs of muscle in the first 3 months is not that hard. In fact it is the easiest You do need to work out a lot, in addition you need to eat a lot as well. As I mentioned, I was drinking chocolate milk 3 times a day, eating multiple eggs and meat every day. Yes I was also taking protein powder, but it is called a "supplement" for a reason.

I hate it when people who don't know much about bodybuilding blame not taking "supplements" for their inability to put on muscle.


P.S As I mentioned earlier, if you have worked out for a while you would know, it is the easiest to put on muscle when you are starting out. So the first 3-5 months are actually the best since you see so many gains. After that it kinda gradually slows down and your body reaches its limit (which is when professionals/some people start taking steroids). So enjoy it.
 
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abobobilly

$heeda Pastol ™
Dec 3, 2008
14,732
3
44
Lahore
My problem is with that mentality, your mentality. Thinking that using protein powder would give you "quick gains" is absolutely naive if not stupid. Even if I had not taken protein powder, I would still have gained similar body mass (perhaps 1-2 lbs less) but similar. In your post, you completely disregard the amount of hard work I had to put in, and the amount of food I had to eat. This is my problem with most people who work out in Pakistan, they think protein powder is some magical thing that makes you get big. No it doesn't! even steroids don't for that matter. You still need to bust your ass off. For the record, I have also have tried not taking protein powder for months and worked out and still gotten decent gains.
You didn't understand the SPIRIT of my statement, and as expected, stayed above it all the time. Read your own sentence, which i have marked red.

My mentality is not the problem. The mentality that "you need supplements to gain" is the problem. I get it, its most convenient to just pour a powder and drink it, rather than boiling eggs or meat for the sake of protein. But what you have to understand, is that these solutions are only meant to be sold because its a "business", NOT BECAUSE YOU NEED IT.

Now, I don't know where did you get the notion that i am against working hard, or somehow was taunting you (or anyone else) for that matter. I wasn't. The reality can't be changed, that Hard work always pays off. But do you need to? Unless you are aiming for a professional body building contest, you needn't spend too much effort into it. (If you have, then its totally your choice, and i respect that. But that doesn't mean you should start feeding the same thing to every person who may or may not want to do that. I would much rather have the person save it himself that he wants to train intense, in which case you can suggest harder workouts, with tougher nutrition)

Another reason you are not thinking of right now, is there will be a time in your life, when you won't have any time for your exercise, and will be busy either surviving or trying to make a good living. At that point, you can only decide one of the two things. 1) Leave the Exercise ... or 2) Do it but just enough to stay fit. And that's where another problem arises. When your body is used to 'hard work', reducing the exercise will not keep your at the same level. Which means your body will definitely tone down. So why bother working out like crazy? Take it slow, and enjoy the ride. THAT was what i was trying to convey. You may not understand it now, maybe you have a lot to learn in your life ... but some day you will.

Spoiler: show
Also don't forget that your body is going to buried below the surface, so don't try extra hard to carve it. Carve your soul instead. Yes, its not to say that you shouldn't exercise at all, because you should; ... but do it just enough to keep you fit and in shape.


The point I was trying to get across is that, putting on 15-20 lbs of muscle in the first 3 months is not that hard. In fact it is the easiest You do need to work out a lot, in addition you need to eat a lot as well. As I mentioned, I was drinking chocolate milk 3 times a day, eating multiple eggs and meat every day. Yes I was also taking protein powder, but it is called a "supplement" for a reason.

I hate it when people who don't know much about bodybuilding blame not taking "supplements" for their inability to put on muscle.
Whatever you say, brother. Just for the record, 'putting on more muscle' is not the measure for how experienced a body builder is. Also, you have no idea about my experience, so lets just leave it at that.

Just one thing, though. My thinking on this matter is different. While you are vouching for "eating A LOT" and "hard work", i take Body building as just an exercise. Unless you are aiming for a professional competition (in which case you should explicitly state that, to help me understand the nature of your exercise) ... you (not you, specifically) are just a regular guy, going to Gym, for some gains, or to get in shape. So stop the non-sense of spending thousands on food/supplements you don't need, wasting time you could've spend on another productive task etc. Its just an exercise, take it as such. Take it slow, and enjoy the exercise.


P.S As I mentioned earlier, if you have worked out for a while you would know, it is the easiest to put on muscle when you are starting out. So the first 3-5 months are actually the best since you see so many gains. After that it kinda gradually slows down and your body reaches its limit (which is when professionals/some people start taking steroids). So enjoy it.
Please, do stick to your thinking. First 3 months is nothing but a 'trial period'. Despite putting a little muscles, technically, you aren't really gaining anything since your body is just adapting. Its the same thing as 'jogging for just 3 months', which gains you 'minimal' (but yes, the intensity of the training will accelerate the process; which i don't really advocate for).
 
Last edited:

SpEeDyZ

B@nned
Jun 7, 2007
4,290
5
43
White House
You didn't understand the SPIRIT of my statement, and as expected, stayed above it all the time. Read your own sentence, which i have marked red.

My mentality is not the problem. The mentality that "you need supplements to gain" is the problem. I get it, its most convenient to just pour a powder and drink it, rather than boiling eggs or meat for the sake of protein. But what you have to understand, is that these solutions are only meant to be sold because its a "business", NOT BECAUSE YOU NEED IT.

Now, I don't know where did you get the notion that i am against working hard, or somehow was taunting you (or anyone else) for that matter. I wasn't. The reality can't be changed, that Hard work always pays off. But do you need to? Unless you are aiming for a professional body building contest, you needn't spend too much effort into it. (If you have, then its totally your choice, and i respect that. But that doesn't mean you should start feeding the same thing to every person who may or may not want to do that. I would much rather have the person save it himself that he wants to train intense, in which case you can suggest harder workouts, with tougher nutrition)

Another reason you are not thinking of right now, is there will be a time in your life, when you won't have any time for your exercise, and will be busy either surviving or trying to make a good living. At that point, you can only decide one of the two things. 1) Leave the Exercise ... or 2) Do it but just enough to stay fit. And that's where another problem arises. When your body is used to 'hard work', reducing the exercise will not keep your at the same level. Which means your body will definitely tone down. So why bother working out like crazy? Take it slow, and enjoy the ride. THAT was what i was trying to convey. You may not understand it now, maybe you have a lot to learn in your life ... but some day you will.

Spoiler: show
Also don't forget that your body is going to buried below the surface, so don't try extra hard to carve it. Carve your soul instead. Yes, its not to say that you shouldn't exercise at all, because you should; ... but do it just enough to keep you fit and in shape.



Whatever you say, brother. Just for the record, 'putting on more muscle' is not the measure for how experienced a body builder is. Also, you have no idea about my experience, so lets just leave it at that.

Just one thing, though. My thinking on this matter is different. While you are vouching for "eating A LOT" and "hard work", i take Body building as just an exercise. Unless you are aiming for a professional competition (in which case you should explicitly state that, to help me understand the nature of your exercise) ... you (not you, specifically) are just a regular guy, going to Gym, for some gains, or to get in shape. So stop the non-sense of spending thousands on food/supplements you don't need, wasting time you could've spend on another productive task etc. Its just an exercise, take it as such. Take it slow, and enjoy the exercise.



Please, do stick to your thinking. First 3 months is nothing but a 'trial period'. Despite putting a little muscles, technically, you aren't really gaining anything since your body is just adapting. Its the same thing as 'jogging for just 3 months', which gains you 'minimal' (but yes, the intensity of the training will accelerate the process; which i don't really advocate for).
You make some good points, but there are also some things you mentioned again I completely disagree with.

I guess at the end of the day, it comes down to how badly you want it. We do have different mentalities which shows in our approaches to OP's post. I love working out, and I am willing to do all it takes (while staying natural) to be in the best shape of my life, which is why I work really hard and eat a lot (or at least I used to). If your goal is to just get in shape and perhaps put on some muscle then yeah you wouldn't train that hard and wouldn't see much progress in the first three months. The point I was trying to get across was that, if you DO want to see muscle mass gain, then you need to train hard and eat a lot. That's it. If you can, supplement your diet with protein powder. That does not mean stop eating a lot of eggs, drinking a lot of milk and eating a lot of meat. Do all that, but also take protein powder, NOT as a substitute for anything, but as a supplement to your diet.

I do agree that if you stop working out, you will lose most of your mass rather quickly. Hopefully, I will be able to train for as long as I want to and I would rather not stop working hard now just in the fear that 10 years down the road I might get fat. That kind of thinking doesn't make sense to me. You should enjoy your life now.

Again I guess you enjoy the bodybuilding by taking it slow. That doesn't appeal to me.

Also, you have no idea about my experience, so lets just leave it at that.
You are right I don't. I apologize for wrongly assuming that you were a beginner (if you are one). What is your experience?


Lastly, I will say this again, just in terms of putting on muscle mass (for the third time), it is the EASIEST to put on muscle when you first start working out since your body is not used to it.
technically, you aren't really gaining anything since your body is just adapting
welp, I don't know what technically means here.


Also don't forget that your body is going to buried below the surface, so don't try extra hard to carve it. Carve your soul instead. Yes, its not to say that you shouldn't exercise at all, because you should; ... but do it just enough to keep you fit and in shape.
...
 

crazyhassan

Active member
May 17, 2014
423
0
21
28
rawalpindi
Hey can someone please answer this , should i do weight training or cardio to loose weight , i find cardio extremely boring . Any help would be apreciated
 

puppet

Well-known member
Sep 30, 2013
2,169
0
42
Hey can someone please answer this , should i do weight training or cardio to loose weight , i find cardio extremely boring . Any help would be apreciated
Weight traing will help u lose fats, cardio will lose mass instead of gaining, if u love lean muscle

- - - Updated - - -

I'd recommend everyone weight training
 

poakceor

Well-known member
Apr 11, 2009
1,430
4
44
Karachi
and with weight?? leg press is good enough or squats with weights are essential ?
Leg Workout: The Squat and Leg Press | Muscle & Fitness

Weight is necessary if you don't feel the burn within 50 reps.
And don't target the same part of the leg every single time, mix it up. 3-4 exercises are enough if you do it slow and right.

- - - Updated - - -

Only 1 tip for u follow or atleast read shortut to shred article once :D
link ..............
 
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FlAmEsWoRd

Active member
Feb 2, 2010
359
1
23
Unkown Realm
okay so its been 4 months since no load coming on my biceps.because 4 or 5 months before i workedout on my forearms with heavy weight continuously till 3 weeks since then no matter what excercise i do of biceps all the load goes on my forearms,and i noticed my grip and the way i do any bicep excercise,its not the grip or angle,any help would be very appreciated.
 

ahmed123004

Proficient
Mar 27, 2013
552
0
21
islamabad
Hi all, i would like ur suggestions. Ramazan is coming, during tht i tend to become weak, i have no idea why. So my plan is to continue working out during ramazan, workout right after aftari because its the least hectic gym time and i've got the energy to workout but to gain muscle, my friend told me i should take suppliments for 20 days that costs around 4.5k during ramazan so that i wont lose my already gained mass. I dont know whether he is right because ive never used any kind of suppliments before. So pls advise me on what to do ! And i am trying to gain muscle and get into shape, so any suggestions on that will also be appreciated greatly.

Sent from my A0001 using Tapatalk
 

NaNoW

Administrator
ADMIN
Feb 5, 2008
11,350
433
89
Karachi, Pakistan
looking for a mass retention ramazan workout plan...:S with 18-19 hours roza

found this
[h=2]The Optimal Ramadan Strategy:[/h]1 – Forget trying to eat clean, and eat with the following two purposes in mind:
a) Adjust evening food choices to match your appetite:
There are two types of people in this world. Those who gain weight during Ramadan, and those who lose weight. This mainly depends on appetite, although the more common outcome of a short eating window and stomach-shrinking is that people tend to undereat and get run-down as a result.
Therefore: aim for more calorie-dense foods and avoid foods that might normally bloat you up, e.g. overdoing the oats or dairy.
Rice, whey, chicken, fatty cuts of meat, pastries, sweets, fruit, ice-cream, whatever you need.
However, if you’re the type that can tend to overeat: begin your suhoor with lean protein and fibrous vegetables to curb appetite before moving on to the direct carbohydrate sources.
b) Getting sufficient protein: Eat your protein first, aiming for 2g/kg bodyweight daily, followed by carbs, then fat, to satiety.
c) Protein goal, calorie goal: Don’t aim for specific macros during the month – hit a protein goal (2g/kg) and calorie goal (maintenance) made up from any combination of carbs and fats.
d) Prepare a tray of food and a multivitamin during the day with a ready* made protein shake to cover your bases. Don’t be afraid to rely on whey to hit protein targets.
2– Don’t deliberately aim for a calorie deficit.
If calories are too low, you’ll be worn down and under-recovered from the training program below. The only fitness goal you should realistically aim to pursue is maintenance during this month. You will find that you lose fat naturally from the fast, provided that your calories are sensible, but this is not the time to try to force it. Remember, portions can be misleading when eating a day’s worth of food over a short period.

3 – Stay hydrated at night. Aim for at least 2.5 litres.
– Try to spread this out throughout the evening, so you don’t flush it all and end up thirsty the next day.

4 – Forget the ‘no carbs at night’ claptrap.
If you’ve been reading this website for a while, you’ll know by now that carbohydrates at night is actually more muscle-sparing and fat burning than having a larger breakfast.


5 – You won’t ‘go catabolic’ during the fast.
The potentially catabolic part is too large of a WEEKLY CALORIE DEFICIT and INSUFFICIENT PROTEIN. This won’t be a problem if you follow the above guidelines. While fasting is technically a catabolic process, you’ll offset any muscle loss by eating sufficient calories and signalling your body to retain muscle with the training program.

6: Train at night, 2-3x/week with the low volume strategy given below.
Ideally you can find a 24 hour gym nearby, which are surprisingly busy 11pm-2am in Ramadan! You should avoid training fasted: the dehydration increases risk of injury and will inhibit performance + recovery.
Even if you train after iftar, train at a slightly lower percentage of your max: you will not be optimally hydrated. Avoid deadlifts during the month, as it is the movement that carries the highest risk when dehydrated.. I’m speaking from experience unfortunately.
 
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