Weight Training Reference Thread

The Fear

A Wise Man (once sat next to him)
#1
JuanMourep says:


<b>Abs</b>:

Crunches

Crunches target the upper + lower abdominal muscles. The correct way to perform them is the following:

UPPER

1. Lie on the floor with your knees bent, feet flat on the floor

2. With your hands behind your head or crossed at your chest, slowly roll your shoulders up and forward as far as possible. Keep the lower back in contact with the floor.

3. Return to the starting position.

4. Don't do these quickly, this mainly uses momentum; instead concentrate solely on using your abdominal muscles and squeeze.

Note: Exhale completely before rolling up, this allows for a full contraction of the abs


LOWER

1. Lie on the floor with your feet off the floor and pulled into your butt, ankles crossed, arms down by your sides (not under your butt!) palms pushing into the floor

2. Slowly roll your knees up towards your shoulders and squeeze (the butt can come of the floor a bit if your lower abs are good)

3. Slowly return to the starting position.

4. Don't do these quickly, that, mainly uses momentum; instead concentrate solely on using your abdominal muscles and squeeze.

Note: Exhale completely before rolling up, this allows for a full
contraction of the abs

 

Attachments

The Fear

A Wise Man (once sat next to him)
#2
JuanMourep says:


<b>Routines</b>:

The body usually adapts to a weights in about 5 - 6 weeks

If you stay in the 8/10/12 (muscle building) rep range with a change of exercises/tempo/reps/rest every 6 weeks, after 3 cycles (18 weeks) throw in something different for 4 weeks (if heavy stamina or power lifting 2 weeks) and that should be sufficient.

**************************

a weights programme should be progressive, a training log MUST be kept, this is to ensure that you see the progress being made, if there is no progress, something is wrong!

A six week programme should be the same routine for six weeks, by routine, I mean exercises used, lift ratio* amount of rest between sets and amount of rest between exercises. Although all of that remains the same, the weights MUST increase, If your routine is 3 sets of 10 reps for example, and you can do the required amount of reps on your last set, then the weight is too low, you should reach muscular failure on your last set, in fact if you could reach 8 reps on your last set, I would put your weights up! You keep doing this for six weeks and then you change the whole routine, this helps you avoid reaching a plateau, there is NO need to stop and have a break, that can be counter productive and should only be used if you have been over training!

There are recognised amounts of sets, reps, lift ratio, rest between sets and rest between exercises. for all different requirements, size, strength, power, stamina etc

Tell me your goals and I'll tell you what your layout should be.


*1:1 or 2:2 or 1:2, which is the amount in seconds it takes to raise the weight and lower the weight, thus a 2:2 is two seconds up, two seconds down

To build mass, use a 2:2, 30 seconds break between sets, 1 minute between exercises.

A 1:2 is for power.

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=86#ixzz2blZXnO8N

If you are trying to build muscle EVERY session should be to failure! It is failure that signals the brain to produce more muscle, I have stated this before many times.

If your routine is 2 x 15 reps the weight should be such that you fail to reach 15 on your second set

If it is 3 x 8 you should fail to reach 8 on the last set (If weight/rest period is correct, you would probably fail to reach 8 on the second set!)

Working to failure produces maximum muscle growth and is recommended, working to failure for a whole year will still produce muscle growth as long as reps/sets/weight/intensity/rest periods are altered, this will not over stress the body.

Doing drop sets (drop a weight, work to failure) is a good system shock, and one that should be chucked in for a week or so every couple of months, first time do one drop set, next time do two, time after, back to one.


Muscle growth, Failure is the only option!

**************************

<b>Legs</b>

Abs can be worked a maximum of every other day.

Try doing free squats for the legs and glutes.

Set one
Feet and knees tight together, squat deeply, keeping the heels down and the torso as upright as possible, extending the arms out to the front, perform slowly, squeezing the muscles.

Set two
Feet shoulder width apart, squat deeply, keeping the heels down and the torso as upright as possible, extending the arms out to the front, perform slowly, squeezing the muscles.

Set three
Feet wide apart and toes pointed out at 45 degrees, squat deeply, allowing the knees to track out in line with the feet, keeping the heels down and the torso as upright as possible, extending the arms out to the front, perform slowly, squeezing the muscles.

Do one set of each to failure, and then if you can, do it twice, it does hurt : )

******************

Example splits would be

Agonist/Antagonist split

First session - Chest and back
Second - Bi's and tri's
Third - Delts, traps

Ab/core work, can be attached to any of the sessions, or regulate to twice a week

Legs can be added to the second or third workout, but not to the first due to fuel depletion

Standard 3 day split

First session – Chest, bi’s and tri’s
Second - Legs
Third – Back, delts, traps

Ab/core work, can be attached to any of the sessions, or regulate to twice a week


For beginner to intermediate (training weekly for two years) Chest needs two exercises, flat bench press IS the daddy, can ideally be joined by incline bench press, others include pec decs, cable crossovers, flyes etc

Same with the back, wide grip pull-ups/lat pulldowns for width with the various rows adding depth, single arm rows working the width AND the depth.

The smaller muscle groups can be effectively worked with a single exercise over a couple of sets, as long as technique is strict, as it should be for beginners to intermediates.

Sets and Reps

Beginners to intermediates

It has been scientifically proven that there is no SIGNIFICANT difference to the gains achieved from doing three sets as opposed to two, so obviously, train smart! Use the extra energy you would have wasted doing a third set for your next exercise, this also leads to a lot of time saved over the course of a week.

Rep ranges

4 – 6 = power and strength
8 – 12 = muscle size
12 – 15 = stamina/endurance
15 – 20 = as above, also tends to be the range for most women, gives a long, lean look to the muscles.

Rest periods

As important as anything else

For muscle mass, 30 seconds recovery between sets of reps and then one minute between exercises, you do not want the muscle to recover too much between sets, it defeats the object!

Strength training, average 1 – 2 mins, but when going really heavy, 5 mins or as long as you need.

Tempo

For muscle size, slow = grow! And that’s a fact! 2.2 is king, two second up, two seconds down, and super strict, all those arseholes who throw huge weights around in the gym haven’t got a clue!

For power and strength, an explosive lift followed by a slow return is advised, the slow return helps save the joints.

But whatever you do, do it smoothly, no jerking or banging the weights around, be in control at all times.

Notes

When putting your training plan together, stick with the same tempo, sets and reps for each bodypart for that particular training cycle, do not mix doing 10 reps for this bodypart with 8 reps for another, hit the body the same all over, the only exception to this rule is the legs, they will usually have a higher rep range due to their greater ability to recover and withstand abuse (usually!)

Breath out on the power part of the movement and in on the return.

Your body will adapt to any workout you give it within approx 6 weeks, so change it! You can do this by swapping exercises around, changing the odd few exercises, changing the tempo, the rest periods, the reps, or even throwing in a set to failure on the main exercises in that session.

Even those who train primarily for strength will dive into the deep waters of stamina training, just to give their bodies a shock, it works people, use it.

This is a general layout, people are different, some will respond to certain methods or exercises better than others, but over the course or a year, you should be throwing in a vast variety of training, try Pilates, Fitball sessions, step aerobics etc etc, you will benefit from the variety.

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=222#ixzz2blbTUsSz

************

Drop sets are awesome! and regularly used, but you have to chop and change, so increasing the weight until you fail to perform in your rep range, and then going up another weight and doing partial reps (in the strength (easy) range of the movement) will nicely overload the muscle and promote growth : )

*************

For size you are aiming for a rep range between 8 - 12, this means that for your first set you should reach 12, for your second set you might reach 12, for your third set you should reach no more than ten reps, personally if a client reaches eight I put the weight up.

You are over training, muscle grows after having demands placed on it that it can't deal with, it then requires REST to grow : ) Once a week is all you need to do for growth.

Sometimes less is more!

The two second tempo is spot on : )

Rest between sets is a STRICT thirty seconds, rest between exercises is one minute, too much muscle recovery and you will not spark maximum growth.

You want to grow, do this....

Monday - Back
Tuesday - Chest
Thursday - Biceps / Triceps
Friday - Shoulders / legs

Do UNWEIGHTED ab upper & lower crunches a maximum of three times a week and never on two consecutive days (abs need rest too!)

Dumbbells are the daddy : )

With the days muscle groups as above, in your current situation what exercises can you do for each of those workouts?


Food

Breakfast - Porridge
Mid morning - Ham sandwich on wholemeal bread / fruit
Lunch - Ham sandwich on wholemeal bread / fruit
Afternoon snack - smoothie
Dinner - Chicken / rice / salad

I just love porridge (with water obviously : )
If the ham is processed, it's crap, off the bone only!
Watch the sugar intake with the fruit and the smoothies, they can be lethal!

Have a look at TuBBz's most excellent "so you want to lose weight" thread, it's not just about losing weight, a lot of valuable information there.

For muscle growth you should be consuming 22 to 25g's of protein powder within 45 mins of finishing training, it needs to be a liquid supplement for absorption purposes, a can of tuna won't do the job!

It's up to you regarding which type, but the most common is hydrolysed whey protein, soya, pea and hemp proteins are also available.

DO NOT believe the bull and promises on a product, keep your cash, I only recommend two things, first, protein, holland & barrett have a decent protein.

http://www.hollandandbarrett.com/pages/product.asp?sid=2

You want muscle, you need to feed it, Ideally 22 to 25g's of protein straight after training and the same before bed.

Second, I Highly recommend creatine monohydrate http://www.hollandandbarrett.com/pages/product_detail.asp?pid=557&p...

4 teaspoons a day (spread) mix with hot water, ensure it's dissolved, add a touch of ribena or other, it tastes like sand : ) Do this for 5 days and then take 1 teaspoon a day, a couple of hours before training is cool.

In a nutshell, it allows you to train harder for longer, I don't recommend things for nothing

Water = 3 litres MINIMUM!
Yes MINIMUM


So get back to me on the exercises and we'll have a tweak : )

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=426#ixzz2bleXqcDC

*****************

<b>3 Day Split</b>:

Advise a three day split, with the upper body split between two workouts, some will think this is not enough, I KNOW it is, recovery time is all important, especially at out age : )

First week

First session – Chest, bi’s and tri’s
Second - Legs
Third – Back, delts, traps

Second week

First session – Legs
Second - Chest, bi’s and tri’s
Third – Legs

Third week

First session - Back, delts, traps
Second - Legs
Third – Chest, bi’s and tri’s

Fourth week

First session – Legs
Second - Back, delts, traps
Third – Legs

And so on


Ab/core work, can be attached to any of the sessions, or regulate to twice a week


Sets. 3 per exercise

Tempo 2/2

Rest 30 seconds between sets, 1 min between exercises

Reps. 12

This means that for your first set you should reach 12, for your second set you might reach 12, for your third set, if you reach more than eight reps put the weight up on the next session.

Exercises

Back

Single arm DB rows, good arch in the lower back, head up looking forward, elbow MUST scrape your side on the way up and down, at the bottom, reach a few inches more, at the top squeeze it up as tight as possible.

BB Upright rows, overhand grip on the bar, run your thumbs along the bar till they meet, that is the correct grip, stand up, curve your shoulders forward, elbows forward and lift the bar, bar DOES NOT leave contact with the body, raise till bar hits nipple height ONLY, elbows should be in front of the bar, lower to full extension.

Single arm DB rows variation, good arch in the lower back, head up looking forward, elbow out to run level with the lower chest, again, at the bottom, reach a few inches more, at the top squeeze it up as tight as possible.


Chest

Same sets, reps, tempo and rest

Incline DB Press, 45 degree angle, reach at the top and squeeze the chest, and come all the way down, keep the weights above the elbow, or in other words keep the forearm on a vertical plane throughout.

Flat DB Press, as above

Incline DB Fly, reach at the top and stretch at the bottom, when in the bottom position the weights should not drop below your shoulder height, most people make the mistake of using too much weight and a fly turns into a press, arms should be out with a small bend at the elbow, with the upper arm on a horizontal plane the forearm should be at a 45 degree angle to the upper arm. strict! it does not change angle during the movement. when you reach the top, straighten the arms out and reach then relax back to work angle and drop into stretch, slow throughout.

Flat DB Fly, as above, that's four exercises that will hit the chest as much as you need at the moment.


Arms

Same sets, reps, tempo and rest

Supinated DB Curl (supinated means your palms are facing up)

Keep in the supinated position all the way through the movement, stick your elbow into your side, it DOES NOT move from that position, if your elbow moves forward towards the top of the curl, that means you are taking pressure off the biceps, we do not want that.

Not quite full extension at the bottom of the movement, keep a slight bend at the bottom, at the top twist the thumb outwards as much as possible, this puts the peak on the muscle.

Tricep overhead extension

DB straight overhead, keep the arm in touch with the head, lower the weight behind the head and raise to straight, if the elbow drops away from the head on the up movement, the weight is too heavy.

DB hammer curls

Simple! Hammer grip, same rules apply re the elbow, good squeeze at the top.

Tricep kick back

Body in single arm row position, lift the elbow as high as possible, and then straighten the arm without dropping the elbow. Use a full range of motion.

Finish with overhand grip curls, so palms facing down and full curl, this will work the forearms nicely.

As with all DB exercises, do your weakest arm first and then match with the strongest.


Shoulders

Same sets, reps, tempo and rest

DB Millitary press

DB in each hand, elbows back so they are on the same plane as the body, from the bottom position (DB should be just above shoulder height) extend the arms above the head, they do not touch at the top! just reach straight up and then down under control and repeat.
Remember that the weight stays directly above the elbow, so the forearm stays in a vertical plane. Use a full range of motion.

Lateral raises

This is an exercise that the majority do wrong, and it will use LIGHT weights, so starting with approx 5kg DB in each hand, stand straight (do not lean forward) arms relaxed at your sides, using a "claw" grip, raise the arms straight out to the sides, finish position is a crucifix, arms straight out, no higher!

Claw grip = relaxed wrist position, so instead of gripping the DB tightly, relax the grip and let the wrist go, so in the crucifix position, the hand hangs downwards with the DB just hooked by the fingers, this focuses on the outside (lateral) head of the Deltoid.

Front raise
Stand one foot in front of the other (prevents lean back) weakest side first, raise to shoulder height and lower while raising the opposite side, no swing, no momentum, a dead stop at the bottom before raising again.

Rear raise
Lie on an incline bench OR one foot forward, one foot back, bend over at the waist, keep looking forward, allow the weights to hang straight down and then raise both at the same time as high as possible to the rear, and lower slowly and under control, again, a dead stop at the bottom, no momentum or "kicking" the weight up.

Finish with a DB Milli press in the strength range, so instead of the weight starting just above the elbow, the upper arm starts in the horizontal plane (elbow in line with shoulder) so it's a short movement (a partial rep) you can increase the speed slightly on the last set, or even "kick" the weight up and lower SLOOOOOOWWWWWWLY : )


Legs

3 X 15 Reps

Squats
Inside of foot level with outside of shoulder, feet slightly turned out, keep the upper body upright, KEEP LOOKING UP, thighs parallel to floor, concentrate on pulling the knees back and forcing the hips forward, push down through the heel.

OR

Leg press/Hack Squat/Vertical leg press
Foot position the same, depth the same.


Leg Curls
Full range, start at a low weight and make sure you get a FULL range of motion.

Toe press
Use a machine (preferable, to begin with) to push the toe away as far as possible and then draw the toes back as far as possible, keep a SLIGHT bend in the knee, do 20 reps slow full range, 20 quicker full range, then pump full range to absolute failure or cramp as it is known : )

 

The Fear

A Wise Man (once sat next to him)
#3
JuanMourep says:

<b>Creatine</b>:

<b>Tablets are crap...</b>

Regarding Creatine, ALWAYS make sure it has dissolved, this is normally achieved by mixing with either tea or coffee, or with hot water and allowed to cool or just shove some ice cubes in.

If not fully dissolved it can play havoc with the stomach and will also not work to it's fullest.

*********

mattyslost - 14/2/2011 14:36

Any reason when I took it it bloated me out?

Yes, the cells fill up with water, this increases the surface area of the cell, this is useful because the cell obtains it's fuel by osmosis, so a larger surface area means more fuel, it also allows the lactic acid to be washed out quicker, which means you are capable of greater contractions, and you won't cramp so quickly, a win win : )


As in my whole body looked like it had a layer of fluid around the muscle?

And now you know it's IN the muscle cell, can not recommend this stuff enough

Try and get pure micronised creatine, and always dissolve fully in hot fluid before consumption, this should prevent the nausea felt by some

And never take at the same time as protein :35:

********

Cool : ) BUT Creatine tabs and Test tabs (wtf!) are bollocks, creatine needs to be in powder form and dissolved in hot fluids, as for test tabs, I would hazard a guess that these are the fabled "natural" (Lmfao!) testosterone boosters. You may tell from my response that these do not work! If on the other hand you are talking about methandrostenolone (d'bol, Dianabol, Danabol, methandienone, metandienone, averbol) which IS a REAL testosterone tab, then let me know your cycle and I will advise.

Drop the pre workout drinks, these will also fuel your workout, when ideally you want to burn what your body is holding.

*****

http://www.bulkpowders.co.uk/shop-by-category/creatine-supplements.html

http://www.myprotein.com/our-range/bulk-powders/creatine.list
 

The Fear

A Wise Man (once sat next to him)
#4
<b>Nutrition</b>:

<i>I was hungry all the time and even when I filled the gap with fruit I'd be ravenous by the next meal time.

Does anyone else get insanely hungry after exercising? </i>

Ans: Try loading with carbs before exercise and that should lessen the hunger after training, it is usually down to draining the body of fuel during exercise, this deficit will increase your hunger.

Also make sure that you drink at least two litres of water, when training it should be closer to three litres, lack of water will cause the body to not release fat as it should, water is essential in the transportation of fat to be used as fuel.

When you snack on fruit, you are taking on natural sugars, these will give you a lift, but also cause an insulin spike, after which you will feel hungry, tired and lethargic, leaving you craving for more sugar.

Matty was correct in mentioning the regular small meals

******************

BodyButter... I always struggle with a massive appetite (ask Meyouldy, I had half his meal up in Liverpool and was still hungry!)

However I do find a few things help and certainly practicised what I've preached through the latest diet (not actually a diet, I've adjusted my eating patterns so it is a lifestyle thing, not something that has to be started and stopped)

In the morning I drink a full glass of cold water with a full lemon squeezed in. Then a full glass with some sour cherry juice (holland and barrett, or in my case as I have an account with them, Lamberts) + a fennel and nettle tea.

That gets me hydrated.

Then I have a protein shake + I take a couple of tablespoons of 'Good Oil' (available from Sainsbury, I'm sure others do it as well)

http://www.goodwebsite.co.uk/

I have plenty of snacks available but good snacks, so a few apples etc... + cold meat, beef/ham/chicken slices. If I want something sweet (ish) I have a pandor licorice stick (holland and barrett/Sainsbury)

Also have smoked kippers (boneless) to snack on for the good oil benefits... or are they mackerel, I forget now!

Also yeo valley or sainsbury organic probiotic yoghurt

With the apple or yoghurt, I add ginger + also heap on some cinnamon. The ginger is good for muscle aches + also fires up the metabolism apparently. The cinnamon helps the metabolism but is also said to smooth out the blood sugar spikes and help appetite. End of the day, they do no harm and are tasty so nothing to lose anyway.

I also put paprika and cayenne pepper on some of my meat snacks as they help fire things up... as do chilli's / chill powder

Just discovered flahavans quick porridge oats (nice easy and lazy way to have a snack of porridge... 44p per pot, just mix in a bit of milk and/or water)

Protein powders I find great to curb the appetite as well, I mix with soya milk as I tend to keep my dairy intake low.

I avoid white processed break/rice etc as that just makes me hungrier. Brown rice is a pain to get nice and fluffly but the Uncle Ben microwave brown rice is perfect.

As others say, plenty of fluid to keep hydrated - sometimes the body isn't actually hungry, it just wants fluid, have a drink, wait 30 mins, if still hungry, then eat.

Also concentrate on what you are eating, how much you are eating and if you really need any more / second helping etc. If we are distracted watching tv etc we eat twice as much without stopping and thinking.

Don't forget to attack the fat with the cardio steff recommended ie interval training, 30 seconds at full flow, 30 seconds at a lower level then back to full flow etc. Killer but it works. I also do a routine on my stationary bike now where I go from 1 up to gear 20, then down to 3, back up and down etc. I do 1 minute of each up and down, sometimes 30 seconds. Killer but again, it works.

+ also some stomach exercises to pull the muscles in.

Oh and chew slowly to give your mind time enough to realise it is full !

Another I've started doing is after a meal I chew some sugerless gum, then an hour or two later another. Only read this tip recently and it claims it helps curb the desire for snacking. Seems to be working actually.

Think I'll post this in the weight loss thread as well as the diet side is appropriate there.

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=35#ixzz2blYG6DOd

*********************

Simple things first of all...you need to create a calorie surplus in your diet, so eat big!

Within that you need to focus on developing the right things in your diet.

So you need a mix of complex and simple carbohydrates, and protein.

Complex carbs are things like brown rice, pasta and potato.

Simple carbs are in fruit, so apples are good.


Next thing you need is plenty of protein, so chicken breasts, egg whites etc, or protein shakes (but you need to know what to look for in a protein shake - ask a PT at the gym for advice on that). The main thing I go for personally while training is dairy...it's full of complete proteins so it's really great to combine dairy in with your training.

Blend that in with good oils such olive oil and cod liver oil and you'll be in good shape...oh and drink lots of water.

If you're not sure find someone that you can go through your training program with to discuss your nutrition, because one kind of training program might require different things to another.

Tuna is another good one, I do tuna and pineapple pieces mixed together for a quick snack. Really tasty!

********

http://coconutoil.com/coconut-oil-benefits-for-workout/

medium chain triglycerides :35:
 

The Fear

A Wise Man (once sat next to him)
#5
JuanMourep says:

<b>Protein</b>

Yep, that protein powder is very good, as above re diet, try and increase the amount of Protein you are consuming, porridge is the king of breakfasts, followed by eating approx 5 small high protein meals.

Recommended supplements

Protein
You will need approx 23 - 25g of protein shake to be consumed within 45 mins of training completion, you can repeat this approx 1 hour before bed to prevent muscle breakdown.

Protein supplementation is essential for the repair of muscle and should be first on any list of supplements, second is

Creatine monohydrate
This will involve a loading period, average is 5 scoops a day for 5 days (spread out and never take at the same time as protein) then 1 scoop per day, this can be taken half hour before training, most instructions will tell you to take a break and restart, this is to boost sales through repeated loading, do not stop, proven to work better the longer you take it.

A fantastic supplement that increases cell fuel uptake and lactic acid clearance, the result, you look bigger after loading, you can train harder and longer, so effective the Athletic commissions tried to ban it, the dogs danglies


And that is all you need! Anything else is just a waste of hard earned, most supplements are not needed, and will promise the earth while delivering nothing but an empty wallet.

**********

if you are doing weights and breaking down muscle fibres (you will be) you need a protein shake within 45 mins of finishing training.

**********

Pilchards / sardines are good, tuna in brine is excellent

**********

The Fear - 17/3/2013 22:01

However, on shakes, some seem to say consume within 30 mins of making. Out of curiosity, you any idea why it would reduce in usefulness. I can't really see, shaken and left for later, or instantly necked, why there would be degradation.

You ever read anything compelling on that?

Really just a curiosity rather than anything of massive importance. That said, to take a ready mixed shake for the night I'd not mind doing, god knows I get up enough, but not sure I'd want to start mixing because I tend to wake myself up messing about and then I'm done sleep wise!


Within 20mins! The proteins lose potency, most chemical cocktails/emulsions have a best before : ) Just the same as out of date protein supplements, they have just dropped in potency, if you wanted a shake for later, put 50% extra in the shaker to make up for loss, but remember that you'll have to give it a good shake to remix after standing, so you may as well just have the ingredients ready : )


http://www.bulkpowders.co.uk/

go for whey, the cheaper concentrate is ok according to steff, for this level of training

http://www.bulkpowders.co.uk/shop-by-category/protein-supplements/whey-protein.html

they do samples if you want to try a few ... honesty, bloody lovely some of these mate.

If you do buy from there, feel free to say I recommended as I think I get a fiver discount on my next order then.

http://www.bulkpowders.co.uk/shop-by-category/protein-supplements/whey-protein/whey-protein-concentrate-82-instantised.html

Strawberry and the raspberry ones are nice!


 

The Fear

A Wise Man (once sat next to him)
#6
<b>Exercises</b>:

Arnold press and BB press....

[youtube=vj2w851ZHRM]

lateral raise:

[youtube=ASNNE44n_Zk]

front raises:

[youtube=-t7fuZ0KhDA]

rear raises:

[youtube=Z0HTsZEMedA]



Steff... preacher curl. Seen them done two ways....

I was doing them with my armpit tucked in at the top and the full triceps/back of arm resting on the inclined bench and then weight right down to arm straight and back up.

[youtube=C0QX-AKMXXU]

dude, might not be suitable, but I find that I can do this one and not get bad lower back pain that I do with others:

[youtube=VVBddP5oW8Y]

similar, he doesn't go as high, still think slower and exhaling more when going up... steff might disagree!

[youtube=Imui46JTe7s]

static squat... this about right Steff? He goes on a bit before showing exercise about 1/2 way through!

[youtube=MvylH3y74u0]
 

The Fear

A Wise Man (once sat next to him)
#7
JuanMourep says:

<b>Chest</b>:

Chest

Same sets, reps, tempo and rest

Incline DB Press, 45 degree angle, reach at the top and squeeze the chest, and come all the way down, keep the weights above the elbow, or in other words keep the forearm on a vertical plane throughout.

Flat DB Press, as above

Incline DB Fly, reach at the top and stretch at the bottom, when in the bottom position the weights should not drop below your shoulder height, most people make the mistake of using too much weight and a fly turns into a press, arms should be out with a small bend at the elbow, with the upper arm on a horizontal plane the forearm should be at a 45 degree angle to the upper arm. strict! it does not change angle during the movement. when you reach the top, straighten the arms out and reach then relax back to work angle and drop into stretch, slow throughout.

Flat DB Fly, as above, that's four exercises that will hit the chest as much as you need at the moment.

Have fun : )

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=460#ixzz2blek9IRc
 

The Fear

A Wise Man (once sat next to him)
#8
JuanMourep says:

<b>Back</b>:

Sets. 3 per exercise

Tempo 2/2

Rest 30 seconds between sets, 1 min between exercises

Reps. 12

This means that for your first set you should reach 12, for your second set you might reach 12, for your third set, if you reach more than eight reps put the weight up on the next session.

Exercises

Back

Single arm DB rows, good arch in the lower back, head up looking forward, elbow MUST scrape your side on the way up and down, at the bottom, reach a few inches more, at the top squeeze it up as tight as possible.

BB Upright rows, overhand grip on the bar, run your thumbs along the bar till they meet, that is the correct grip, stand up, curve your shoulders forward, elbows forward and lift the bar, bar DOES NOT leave contact with the body, raise till bar hits nipple height ONLY, elbows should be in front of the bar, lower to full extension.

Single arm DB rows variation, good arch in the lower back, head up looking forward, elbow out to run level with the lower chest, again, at the bottom, reach a few inches more, at the top squeeze it up as tight as possible.

BB Stiff legged deadlifts, now believe it or not, your legs should not be stiff! Slight bend at the knee, stick your arse out (most important!) this puts the arch in your lower back, keep looking forward, do not drop your head (very important!) bending at the waist lower the weight till it ALMOST touches the floor and return to upright. With this exercise only, do 2 sets of 12 light weight, that’s no more than 20kg on the bar for the first session, add another 20kg on the next session, repeat until you have difficulty completing the second set of 12, then add the third set, there is no failure set for the lower back, when you complete 3 sets of 12 put the weight up : )

 

The Fear

A Wise Man (once sat next to him)
#9
<b>Arms</b>:

rms

Same sets, reps, tempo and rest

Supinated DB Curl (supinated means your palms are facing up)

Keep in the supinated position all the way through the movement, stick your elbow into your side, it DOES NOT move from that position, if your elbow moves forward towards the top of the curl, that means you are taking pressure off the biceps, we do not want that.

Not quite full extension at the bottom of the movement, keep a slight bend at the bottom, at the top twist the thumb outwards as much as possible, this puts the peak on the muscle.

Tricep overhead extension

DB straight overhead, keep the arm in touch with the head, lower the weight behind the head and raise to straight, if the elbow drops away from the head on the up movement, the weight is too heavy.

DB hammer curls

Simple! Hammer grip, same rules apply re the elbow, good squeeze at the top.

Tricep kick back

Body in single arm row position, lift the elbow as high as possible, and then straighten the arm without dropping the elbow. Use a full range of motion.

Finish with overhand grip curls, so palms facing down and full curl, this will work the forearms nicely.

As with all DB exercises, do your weakest arm first and then match with the strongest.
 

The Fear

A Wise Man (once sat next to him)
#10
<b>Shoulders</b>:

Shoulders

Same sets, reps, tempo and rest

DB Millitary press

DB in each hand, elbows back so they are on the same plane as the body, from the bottom position (DB should be just above shoulder height) extend the arms above the head, they do not touch at the top! just reach straight up and then down under control and repeat.
Remember that the weight stays directly above the elbow, so the forearm stays in a vertical plane. Use a full range of motion.

Lateral raises

This is an exercise that the majority do wrong, and it will use LIGHT weights, so starting with approx 5kg DB in each hand, stand straight (do not lean forward) arms relaxed at your sides, using a "claw" grip, raise the arms straight out to the sides, finish position is a crucifix, arms straight out, no higher!

Claw grip = relaxed wrist position, so instead of gripping the DB tightly, relax the grip and let the wrist go, so in the crucifix position, the hand hangs downwards with the DB just hooked by the fingers, this focuses on the outside (lateral) head of the Deltoid.

Front raise
Stand one foot in front of the other (prevents lean back) weakest side first, raise to shoulder height and lower while raising the opposite side, no swing, no momentum, a dead stop at the bottom before raising again.

Rear raise
Lie on an incline bench OR one foot forward, one foot back, bend over at the waist, keep looking forward, allow the weights to hang straight down and then raise both at the same time as high as possible to the rear, and lower slowly and under control, again, a dead stop at the bottom, no momentum or "kicking" the weight up.

Finish with a DB Milli press in the strength range, so instead of the weight starting just above the elbow, the upper arm starts in the horizontal plane (elbow in line with shoulder) so it's a short movement (a partial rep) you can increase the speed slightly on the last set, or even "kick" the weight up and lower SLOOOOOOWWWWWWLY : )

That is your shoulders cooked : )

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=494#ixzz2blfpqxzr
 

The Fear

A Wise Man (once sat next to him)
#12
JuanMourep says:


<b>Supplements</b>:

Help for aching joints/arthritis sufferers:

I recommend taking the following supplements

Glucosamine Sulphate, 2500mg per day for 4 weeks, then down to 1500mg per day

Chondroitin Sulphate, 2000mg per day for 4 weeks, then down to 1200mg per day

MSM (Methylsulfonylmethane) 5000mg per day for 4 weeks, then down to 3000mg per day

All divided between two doses per day, 8 hours apart.

The dosages are not cast in stone, so if your tablets or capsules add up to be close, that's fine, MSM is usually a powder.

This is the patented "throw enough shit at it and some might stick" approach, although mainly aimed at those with osteo, these supplements DO WORK with rheumatoid, I have had many people report positive results from these supplements.

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=1106#ixzz2bllTqTYO

*****

http://www.bulkpowders.co.uk/blog/4329/sports-supplements-infographic.htm
 

The Fear

A Wise Man (once sat next to him)
#13
JuanMourep says:

<b>Fat burning</b>:

mustard and cayenne pepper can fire up your metabolism. caffeine they say can as well (depends if you are a regular coffee/tea drinker already)

That is all you need, the weight loss / thermobul things are basically just trying the same thing.

Coconut oil they say helps, see link in this thread, last few pages somewhere, as they have medium chain triglycerides and mostly just down to hard work and good diet which it sounds like you are putting in.

Green tea, cayenne, paprika, caffeine are just a few of the things that can help to fire up the metabolic rate and burn fat, although nothing works better (legally) than caffeine (no milk, no sugar, no nutrients of any type) on waking on an empty stomach followed 15 mins later by 20 mins of high intensity or a 30sec/3min interval session. This will boost your metabolic rate no end : )

Other substances are available, Ephedrine (eca stack), Clenbuterol, T3, T4, T5, DMAA, DNP, all of which are very effective, some of which require you take much more care and attention when using than others, just like caffeine, aspirin, alcohol, cough syrup or any other over the counter medication, ABUSE will lead to problems.

I am not advocating the use of any substances that the Government decides are "bad for us" this month for whatever political reason, I am just giving the unbiased scientific response to the question.


<b>The Great Weight Loss Thread:</b>

http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=33171&start=18



5lbs of fat compared to 5lbs of muscle

 

Attachments

The Fear

A Wise Man (once sat next to him)
#14
From the weight loss thread:

So how many press ups can you do Vital dudes!?

Age range/excellent/average/poor

Age 20-29 excellent 54 average 35-44 poor 20
Age 30-39 excellent 44 average 25-34 poor 15
Age 40-49 excellent 39 average 20-29 poor 12
Age 50-59 excellent 34 average 15-24 poor 8

Think this was in men's health or similar.

When I tested a week or so back I was on a puny 10. I have now built to 24 and will carry on adding a couple or so a week

they say:

A huge chest doesn't always equal strength. The number of times you can press your own bodyweight is a truer measure of strength relative to your size.

WHY SHOULD YOU CARE?

It's an excellent health indicator. IF you can only manage a few reps it can mean blood isn't getting to your muscles as well as it could. Training helps forum more blood capillaries in your muscles, meaning more nutrients get to them and help them grow.

Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=1174#ixzz2blm6GnQW
 

The Fear

A Wise Man (once sat next to him)
#15
<b>Aerobic</b>:

Current guidelines are 50 mins of Aerobic activity 6 days a week

I believe I have explained about the fat burning zone V Interval/fartlek ( He wrote fart!)

But for a recap, working at approx 60-70% of your maximum heart rate, 85% (ish) of cals used are fats, 5% (ish) proteins and 10% (ish) carbs, but when you finish training, the fat burning stops, also working at this level will not increase your fitness to any great degree, and you will find it monotonous and boring.

But wait! what's that I hear? You want to not only burn fat for longer, but you also want to increase your fitness and at the same time be constantly challenged whilst also working out for LESS time

Well, it just so happens I may have what you are looking for Interval training has been scientifically proven by many studies and meta-analysis to not only burn MORE cals over a 24hr period, but also to have a training effect on the body, which means it WILL increase your fitness and muscle tone.

And if that's not all, Intervals also offer you less training time (40mins sufficient) and with the focus needed, LESS boredom!

So lets look at those points again

Are you fed up with

Low fat loss
Poor muscle tone
Long training sessions

Obviously the 'fat burning zone' is not for you


Do you want shorter workouts
Greater fat loss
More muscle tone
Increased fitness

If you answered yes to any of those above, you need the New & Improved* Interval training System from Shapes Gym

After just 5mins of warm up, you can then happily work away for the next 30 mins, all you need to do is work at max for 30 seconds, followed by 30 seconds at a slower rate, followed by 30 seconds max and repeat.

You will work at your own rate of perceived exertion, which means that as you get fitter, your output will naturally increase, this is a simplified variation of the Borg RPE scale**, Level 5 is in the fat burning range (60 - 70% Max HR) Level 10 you are trying to escape from the thing you fear most, or in other words flat out, there is no eleven! So 30 secs at 5 follwed by 30 secs at 10 and repeat.

A guideline, I start newbies at a five min warm up, and 20 mins interval followed by 5 min cool down, the intervals in this case are one minute, you can not go flat out for a min, you can easily recover in a min, so it's an easy in, I then add a ten min interval session at 30 second intervals, you can go flat out for 30 sec, you will not recover fully in 30 sec, so you are always pushing yourself, so build up if you need to!

30 mins @ 30 sec intervals is sufficiant for most, the footballers and rugby players I have do approx 40 - 50 mins on avaerage.

At the end of Intervals you MUST COOL DOWN, keep peddling/stepping/jogging whatever, for another five mins.








*It's the same as the old one, but with the words new & improved, for those who feel the need for the latest thing, the fact is, if it ain't broke, it don't need fixing


**Borg RPE Scale should only be used for Aerobic training sessions (yes, you do go into an Anaerobic state during the session) and not Anaerobic, by which I mean resistance training

With the Borg RPE resistance is futile
 

Attachments

The Fear

A Wise Man (once sat next to him)
#16
If anyone orders from:

http://www.bulkpowders.co.uk/

could you use my referrer code:

JF58957

will earn me a fiver and you.
 

The Fear

A Wise Man (once sat next to him)
#18
POST BY JUAN MOUREP


After many requests I have put together this basic guide, sorry it took so long but I'm more a LPM person as opposed to a WPM person : )

If Mr Fear would attach this to the stickie at the top, obviously after people have pointed out my omissions and it's been updated accordingly.

The following layout is recommended for building muscle mass
Split the body into sessions working from the larger muscles and down, this is set out so your workout should not suffer from the muscle damage caused by the previous day’s session.

Legs
Back
Chest
Arms
Shoulders
Misc
Back to Legs and repeat

I must emphasise again, you DO NOT need to hit the whole body in one week, the body requires recovery, the vast majority overtrain and do not allow sufficient recovery, recovery is aided by youth and the use of chemicals, if you train clean you need more recovery!

Your training tempo should be a 2/2 (it should take 2 seconds to complete the push/pull part of the exercise and 2 seconds to return to start position, yes, it’s slow!) with 30 seconds rest between sets and 1 minute between exercise.

Your rep range should be 8-12, so if you are going for 3 sets of 12, your first set should reach 12, your second set you should reach about 10, third set reaching about 8, so even on your failure set you are staying in the mass building range.

If you opt for 3 sets of 10, your first set should reach 10, your second set you should reach about 8, third set sees you in the strength training range of approx 6 reps, that is fine, but you could also lessen the weight for the last set (commonly referred to as a drop set) to push your reps back into the mass building range.

If you opt for 3 sets of 8, the same applies, you will either drop into the strength training range, or drop weight to increase reps, working into the strength range is fine for intermediates and advanced, not recommended for beginners due to the injuries that can result from poor form.

Remember to change routines every 5/6 weeks, that can be exercises, tempo, rep range, rest periods or any mixture of those, you will find going from 3 sets of 12 to 3 sets of 8 a good shock, follow this with 3 sets of 15 before dropping to 3 sets of 10, but you will notice a difference going from 10’s to 12’s so just mix it up!

EXERCISES PER BODY PART

Legs

The legs are a high volume muscle, so they take hard work to grow.
Beginners should start out with body weight exercises such as free squats, forward and reverse lunges, 15 reps minimum, building to 25’s before you add weight.

Weighted squats
For heavy compound movements such as squats, after warming up, working sets of 5 sets x 5 reps is recommended, do not take squats to failure!

Weighted Lunges
Using either a BB or DB’s stay in the higher rep ranges, muscle failure is certainly an option and recommended : )

Squats followed by lunges are fine, the legs can handle that load, and lunges followed by squats are not! Lunges will pre exhaust the muscles too much to make squatting safe.

The above exercises are recommended above and beyond all others, followed by the various leg press machines, hack squats, smiths, vertical leg press etc, such machines can safely be used in the 12 -15-20 rep ranges, and 3 sets is the average.

Finally we come to leg curl and leg extension machines, leg curls are not too bad, keep your head up and your arse down, slow and squeeze, if you have dodgy knees, leg extensions are not for you, if you have good knees and do leg extensions at anything other than the correct weight, if you snatch at the raise, over extend, travel too quickly, bounce at the bottom and catch, you will soon have dodgy knees, I do not recommend the use of a leg extension machine at all, for isolation work at light weights with strict form it has it’s uses, but this exercise should not be a regular part of your workout.

Calves, hammer them! They only respond to hard work, Sets of 20 are the norm, so 20 slow, full range of motion, followed by a pump to failure still using a full ROM, remember you need to work them with a straight leg and with a bent leg to hit the muscles involved.

So that is two working sets for two exercises, if your calves have any definition and are not blown up into the shape of a ball when you’ve finished, the weight wasn’t enough or you didn’t push enough : )

Back
We split the Lats into exercises for width and exercises for depth.
Width, for example, wide grip pull-ups, lat pulldowns, twin cable pulldowns, twin cable single arm pulldowns and various back machines.

Depth, for example, narrow grip pull-ups (palm facing you) Bent arm pullovers, all seated rows, single arm rows, twin cable rows, twin cable single arm rows, cable single arm rows, bent over row, t-bar row and various back machines.

Two exercises for width and two exercises for depth are more than enough, followed by one exercise for the lower back, good mornings, Romanian deadlift, straight leg deadlift, hyperextension machine etc, regarding the lower back **ONE SET OF FIFTEEN** to start, if that didn’t lead to any problems, go to two sets, stay in the 12 – 15 rep range **DO NOT** train the lower back to failure using weight.

Chest
The chest requires working from 3 angles, upper, mid and lower, one exercise of 3 sets is sufficient for the chest when working to the right intensity, but men will be men and most feel the need to do more, 2 exercises per angle is more than enough, if you are doing any more than that it is overtraining.

The grand daddy of all chest exercises is the DB bench press, incline, flat and decline, followed by barbell bench, Inc, Flat, Dec.

I have witnessed many variations in movement, but I’ll tell you this, the bar should touch the chest at the bottom of the movement, or DB’s matching that level and at the top of the movement you should push the weight away another couple of inches, anything less than this is a partial lift, also bouncing the weight off your chest/belly is not lifting the weight, it is using momentum to do your work for you, no bouncing! In fact you should take momentum out of all your exercises, make the muscle do the work.

Some say Flyes are not good mass builders, but I’ve witnessed many a chest grow nicely on them, perfect form is a must, a variation I use a lot of is the press fly, you do a db press up, at the top rotate the weight to a hammer position and lower as a fly, at the bottom bring the db back into the press position and repeat, the stretch on the way down is excellent!

Extras
There are exercises which focus on the outer sweep such as cable pushdowns, which is basically a fly movement with the cables high and the hands finishing together at the belly button to groin range, and straight arm cable pullovers which will work on the tie ins in the centre of your chest, choose one OR the other as a finishing move if you have enough fuel left.

Arms
Biceps, supinated and hammer curls are the two mainstays, you can add pronated grip (palms down) if you wish, many variations, many bars, concentration curls are great, EZ curls are also a great mass builder, one mistake many make with DB’s is to curl a weight up changing from hammer to supinated as they go, keep the palm either facing forward/up (supinated) OR in hammer, not half of each! Four exercises for the biceps is more than enough.

Triceps, close grip and wide grip cable pressdowns cover the three heads, overhead extensions and tri kickbacks are mainstays, cable twist outs really hit the heads nicely, again, four exercises is enough.
Wrist curls or a weighted twister (bar or broom stave, attach rope to the middle of the bar and hang a weight off it, twist to raise and lower, hours of fun!) for forearms finishes the arms nicely.

Shoulders
Seated overhead press is the main mass building exercise, full range of motion, then upright rows strict form to nipple height only, followed by seated overhead press in the power range (upper arm parallel to the floor, raise the weight 6-8 inches and return to parallel, continuous movement) is a killer, you can finish with reverse flyes, lateral raises, front raises, bent over rear raises, Arnolds, or similar.

Misc
For me a chance to hammer my core and my traps, I use a wide variety of core exercises, if anyone needs me to do a piece on core work, just ask.

For Traps a little something special, forget your BB Shrugs, forget going up and back or up and forward, you shouldn’t be rotating a shoulder under weight! Sit astride a bench and using one arm at a time, weakest first, do a DB shrug, relax fully down and squeeze fully up, you get a much better contraction doing one at a time.

REMEMBER!
You get out, what you put in, INTENSITY is key, if you could do another rep, you failed yourself.

So when you are straining to lift that weight, when you feel like giving up, just remember

Juan Mourep!



Any questions please feel free.





Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&posts=2112&mid=1388591#M1388591#ixzz2ukEVAgKi
 

The Fear

A Wise Man (once sat next to him)
#19
JUAN......

I cycle between 8, 10 and 12, I do throw 6's or 15's in every so often for a body shock, I run deadies and squats at 5 x 5 working sets.

I tend to mainly use a 2/2, although I also use a 1/2 and a 1/3, 2/3.

On 8-12's I stick to a 30 second rest, with 6's and 15's I double it, usually one min between sets, but with heavy 6's it's when I'm ready, usually 2/3 mins.

Always hit the heavier/difficult exercises first, any variation from your normal routine will have a positive effect, tempo, exercise, rest period, so you could use the exact same routine and change from a 2/2 to a 1/3 it will hit you completely differently, but I like to throw some different exercises in : )
 

The Fear

A Wise Man (once sat next to him)
#20
Some food places!

Chicken breasts, this place is great.... if you remember, enter my code and I get some points towards something or other.

https://goldstandardnutrition.co.uk/rewardsref/index/refer/id/397/

cU9pWGFRMitSS0VUQk4xc3QvTWVTaG9TSUxaRnhsRm1MZDdaYklQNXpZMD0=

Also this place is great for meat, eggs etc... I buy the ready cooked boiled eggs, 30 in a pack! Nice little complete protein/amino acid bullets they are too!

http://www.musclefood.com/JF14144