Op Massive.

[No_Ctrl]

Alright lads,

 

Been inactive for the last year or so as I haven't been playing much RuneScape, recently returned and am thinking about making a pure. Anyway on topic I've been starting to go to the gym recently (1-2 months) and am really enjoying the healthier side of life. I work as a full time chef in the British Army, so lack time to go to the gym working 12 hour shifts when the gyms only open 8am - 6pm so having to go at lunch, meaning I'm getting 35-40 mins a day. Looking for some constructive criticism;

 

I'm currently 60kgs (132lbs) and 5"4.

 

My current workout is the 300 workout used in preparation for the film.

 

The workout itself is designed for people at 6.0" and weigh 200lbs so I have divided the weight by 1.4 to get my desired weights.

 

25 Pull Ups

50 Deadlifts 91lbs / 41kgs

50 Push Ups

50 Box Jumps 16"

50 Floor wipers holding 91lbs / 41kgs in the bench position

25 Kettle Bell Clean&Press each arm 24lbs / 10kgs

25 Pull Ups

 

pumped after gym today:

 

 

 

Chest:

 

 

 

 

Biceps:

 

 

 

Back:

 

 

 

 

Triceps:

 

 

Excuse the acne, currently in the changeover from True Whey Protein to Hemp Protein as after much research I've found out that increased dairy in my diet is what is causing my acne.

 

Current True Whey: http://www.myprotein.com/sports-nutrition/true-whey/10530104.html

 

Will be using this soon: http://www.myprotein.com/sports-nutrition/hemp-protein/10529338.html

 

Current Pre-Workout: http://www.discount-supplements.co.uk/grenade-50-calibre-580g-tub

 

Any advice will be welcomed, please no harassment about my images as they are starting progress pics!

[Fred]

Pretty nice progress.

 

I'm going from being a skinny faggot to decent weight but little-no definition as the food im eating is purely for weight gain haha.

 

Can't offer you much advice but a good friend of mine who plays for Saracens u21 says "theres never a day you shouldnt do squats" haha

[k or as i]

Height?

[Anton]

Fuarrkkk nice

[No_Ctrl]

Height?

 

I'm currently 60kgs (132lbs) and 5"4.

[Dog]

The routine is a bit silly for somebody that has a gym membership..a lot of calisthenics, bit pointless when u have weights at ur disposal. I reccomend doing upper/lower/rest.. I often finish my workouts in less than 45m so it should be fine.. my workout atm is roughly as follows:

 

Upper:

Incline Bench Press

Barbell Row

Military Press

Pull Ups

Lateral Raises

Face Pulls

Close Grip Bench

Barbell Curl

 

Lower:

Squat

Sumo Deadlift

Leg Extension

Leg Curl

Leg press with feet as high on the pad as possible to target glutes and hams

Calf Raises

Crunch Machine

 

i'd reccomend doing a weight you can do for like 5-8 reps to failure for most of the heavy compounds, maybe don't go to failure on every set though... the upper body you can change things around a bit, swap exercises, maybe swap lateral raises for upright rows to target traps a bit more too.. add in shrugs etc.

[No_Ctrl]

The routine is a bit silly for somebody that has a gym membership..a lot of calisthenics, bit pointless when u have weights at ur disposal. I reccomend doing upper/lower/rest.. I often finish my workouts in less than 45m so it should be fine.. my workout atm is roughly as follows:

 

Upper:

Incline Bench Press

Barbell Row

Military Press

Pull Ups

Lateral Raises

Face Pulls

Close Grip Bench

Barbell Curl

 

Lower:

Squat

Sumo Deadlift

Leg Extension

Leg Curl

Leg press with feet as high on the pad as possible to target glutes and hams

Calf Raises

Crunch Machine

 

i'd reccomend doing a weight you can do for like 5-8 reps to failure for most of the heavy compounds, maybe don't go to failure on every set though... the upper body you can change things around a bit, swap exercises, maybe swap lateral raises for upright rows to target traps a bit more too.. add in shrugs etc.

 

Thanks very much for taking the time to produce some constructive criticism It was just what I wanted, not meaning to undermine you but I understand what you're saying about calisthenics being pointless with a gym membership at disposal for free. Ideally I don't want to get to a size that would increase my (2.4 km) 1.5 mile time as It's a fitness test, at the moment my time is 9:00 I'm wanting to reduce this to 8:30. With this in mind, would you still suggest your workout? 

[mlaK]

i got those exact sweat pants!

[Flexin spec]

Work out reps!

[Dog]

 

The routine is a bit silly for somebody that has a gym membership..a lot of calisthenics, bit pointless when u have weights at ur disposal. I reccomend doing upper/lower/rest.. I often finish my workouts in less than 45m so it should be fine.. my workout atm is roughly as follows:

 

Upper:

Incline Bench Press

Barbell Row

Military Press

Pull Ups

Lateral Raises

Face Pulls

Close Grip Bench

Barbell Curl

 

Lower:

Squat

Sumo Deadlift

Leg Extension

Leg Curl

Leg press with feet as high on the pad as possible to target glutes and hams

Calf Raises

Crunch Machine

 

i'd reccomend doing a weight you can do for like 5-8 reps to failure for most of the heavy compounds, maybe don't go to failure on every set though... the upper body you can change things around a bit, swap exercises, maybe swap lateral raises for upright rows to target traps a bit more too.. add in shrugs etc.

 

Thanks very much for taking the time to produce some constructive criticism It was just what I wanted, not meaning to undermine you but I understand what you're saying about calisthenics being pointless with a gym membership at disposal for free. Ideally I don't want to get to a size that would increase my (2.4 km) 1.5 mile time as It's a fitness test, at the moment my time is 9:00 I'm wanting to reduce this to 8:30. With this in mind, would you still suggest your workout? 

 

It's gonna take you quite some time to get big enough to make long distance running harder lol, even natural physiques that take years to build aren't exactly huge.. also leg strength correlates to running speed. If your goal isn't solely to have a nice physique your style of training may be better I suppose, or you may want to look up crossfit workouts

[No_Ctrl]

The routine is a bit silly for somebody that has a gym membership..a lot of calisthenics, bit pointless when u have weights at ur disposal. I reccomend doing upper/lower/rest.. I often finish my workouts in less than 45m so it should be fine.. my workout atm is roughly as follows:

Upper:

Incline Bench Press

Barbell Row

Military Press

Pull Ups

Lateral Raises

Face Pulls

Close Grip Bench

Barbell Curl

Lower:

Squat

Sumo Deadlift

Leg Extension

Leg Curl

Leg press with feet as high on the pad as possible to target glutes and hams

Calf Raises

Crunch Machine

i'd reccomend doing a weight you can do for like 5-8 reps to failure for most of the heavy compounds, maybe don't go to failure on every set though... the upper body you can change things around a bit, swap exercises, maybe swap lateral raises for upright rows to target traps a bit more too.. add in shrugs etc.

Thanks very much for taking the time to produce some constructive criticism It was just what I wanted, not meaning to undermine you but I understand what you're saying about calisthenics being pointless with a gym membership at disposal for free. Ideally I don't want to get to a size that would increase my (2.4 km) 1.5 mile time as It's a fitness test, at the moment my time is 9:00 I'm wanting to reduce this to 8:30. With this in mind, would you still suggest your workout?

It's gonna take you quite some time to get big enough to make long distance running harder lol, even natural physiques that take years to build aren't exactly huge.. also leg strength correlates to running speed. If your goal isn't solely to have a nice physique your style of training may be better I suppose, or you may want to look up crossfit workouts

With your workout in mind, if I selected a weight in which I could do 5-8 reps / failure for 8 different exercises that's 64 reps in total roughy, is 45 minutes enough time to complete those reps? What I'm getting at really is how much rest do you suggest per rep / exercise and how many sets for each exercise. To me I understand that your saying 5-8 reps / failure per exercise then move onto the next, is this correct? I'm determined to stay away from Crossfit.

~ Luke

[Tris]

Dog's given you a good resistance routine so I'll move away form that area and sprout forth more upon theory.

 

You can quite easily train both your anaerobic ( more to do with resistance/weight training) and aerobic (more to do with cardio/running) systems and still get some good size while maintaining if not improving your fitness test, which I'm guessing is for the military.  

 

The principal of overload in any general training scenario works.  Forcing your body to adapt creates change.  It's why one grows and becomes stronger when lifting weights. Our body recognizes the stress placed on the body when lifting weights and our body starts to adapt in order to cope, increasing muscle size and strength (depending on diet).  

 

The same concepts of overload apply to training the aerobic system which we as humans heavily rely on for cardiovascular activity (running, cycling and even just living).  Although the training techniques usually don't involve weights for prolonged Cardio events. Weights will help as a bigger muscle is usually a stronger muscle and muscle strength does have some correlation to being able to exert more speed and power (coupled with a good nervous system).  However if you want to improve your ability to run a certain distance or increase your endurance then you'll have to implement some cardio/running training around your resistance routine.   Preferably after your weights session on the treadmill would be the ideal way to go, if not free running in the evening or at night would work too.  Let's say you end up implementing a cardio routine around your weights routine, the best thing to do would be to implement different forms of cardio to keep up the overload.  On one day you'd run the 2.4.km on a flat surface at 70% of max effort, the next day you'd run a shorter distance (say 1.5km) on a gradient or up and down a hill and the next day you'd run a longer distance (say 4km) at 50% max effort on a flat surface.  You could also add a day consisting of intervals of sprints or HIIT, 1 minute of slow paced jogging followed by sprinting all out for 20 seconds.  It might seem like an excessive amount of cardio but realistically you're probably adding on 10-25 minutes of exercise into your daily routine.  

 

The theory of not being able to gain muscle mass or increase strength while having cardio in one's routine is way over accounted for.  Diet is the key thing people should be concerned with when wanting to put on muscle mass or lose body fat.  Calories in vs calories out.  If you perform 200 calories of cardio while 'bulking' then eat 200 more calories in your macros to make up for it. Simple.

[No_Ctrl]

Thanks Tris for the detailed response at the moment I'm alternating days of weights and cv. For cardio I'm doing 800m at the km/h that would equate to running it in 8:30 as I'm currently trying to get it down from 9:00. I'd repeat this 800m "sprint" 3 times with enough rest between each to catch my breath.

~Luke

[Dog]

The routine is a bit silly for somebody that has a gym membership..a lot of calisthenics, bit pointless when u have weights at ur disposal. I reccomend doing upper/lower/rest.. I often finish my workouts in less than 45m so it should be fine.. my workout atm is roughly as follows:

Upper:

Incline Bench Press

Barbell Row

Military Press

Pull Ups

Lateral Raises

Face Pulls

Close Grip Bench

Barbell Curl

Lower:

Squat

Sumo Deadlift

Leg Extension

Leg Curl

Leg press with feet as high on the pad as possible to target glutes and hams

Calf Raises

Crunch Machine

i'd reccomend doing a weight you can do for like 5-8 reps to failure for most of the heavy compounds, maybe don't go to failure on every set though... the upper body you can change things around a bit, swap exercises, maybe swap lateral raises for upright rows to target traps a bit more too.. add in shrugs etc.

Thanks very much for taking the time to produce some constructive criticism It was just what I wanted, not meaning to undermine you but I understand what you're saying about calisthenics being pointless with a gym membership at disposal for free. Ideally I don't want to get to a size that would increase my (2.4 km) 1.5 mile time as It's a fitness test, at the moment my time is 9:00 I'm wanting to reduce this to 8:30. With this in mind, would you still suggest your workout?

It's gonna take you quite some time to get big enough to make long distance running harder lol, even natural physiques that take years to build aren't exactly huge.. also leg strength correlates to running speed. If your goal isn't solely to have a nice physique your style of training may be better I suppose, or you may want to look up crossfit workouts

With your workout in mind, if I selected a weight in which I could do 5-8 reps / failure for 8 different exercises that's 64 reps in total roughy, is 45 minutes enough time to complete those reps? What I'm getting at really is how much rest do you suggest per rep / exercise and how many sets for each exercise. To me I understand that your saying 5-8 reps / failure per exercise then move onto the next, is this correct? I'm determined to stay away from Crossfit.

~ Luke

Yeah I'd say so.. idk about the time of each rep lol just control it throughout the movement with decent form, generally quite a fast tempo.. I only really rest for 30seconds or so per set and when I've finished my last set of an exercise I move onto the next without rest

[Armaani]

dat happy face

[Eemi]

Pretty hard to apply progressive overload when you are doing 50 reps sets. Although I'm not sure what your goals are but if they are to get bigger and stronger you aren't going to make much gains doing something like this.

[Eemi]

Dog's given you a good resistance routine so I'll move away form that area and sprout forth more upon theory.

 

You can quite easily train both your anaerobic ( more to do with resistance/weight training) and aerobic (more to do with cardio/running) systems and still get some good size while maintaining if not improving your fitness test, which I'm guessing is for the military.  

 

The principal of overload in any general training scenario works.  Forcing your body to adapt creates change.  It's why one grows and becomes stronger when lifting weights. Our body recognizes the stress placed on the body when lifting weights and our body starts to adapt in order to cope, increasing muscle size and strength (depending on diet).  

 

The same concepts of overload apply to training the aerobic system which we as humans heavily rely on for cardiovascular activity (running, cycling and even just living).  Although the training techniques usually don't involve weights for prolonged Cardio events. Weights will help as a bigger muscle is usually a stronger muscle and muscle strength does have some correlation to being able to exert more speed and power (coupled with a good nervous system).  However if you want to improve your ability to run a certain distance or increase your endurance then you'll have to implement some cardio/running training around your resistance routine.   Preferably after your weights session on the treadmill would be the ideal way to go, if not free running in the evening or at night would work too.  Let's say you end up implementing a cardio routine around your weights routine, the best thing to do would be to implement different forms of cardio to keep up the overload.  On one day you'd run the 2.4.km on a flat surface at 70% of max effort, the next day you'd run a shorter distance (say 1.5km) on a gradient or up and down a hill and the next day you'd run a longer distance (say 4km) at 50% max effort on a flat surface.  You could also add a day consisting of intervals of sprints or HIIT, 1 minute of slow paced jogging followed by sprinting all out for 20 seconds.  It might seem like an excessive amount of cardio but realistically you're probably adding on 10-25 minutes of exercise into your daily routine.  

 

The theory of not being able to gain muscle mass or increase strength while having cardio in one's routine is way over accounted for.  Diet is the key thing people should be concerned with when wanting to put on muscle mass or lose body fat.  Calories in vs calories out.  If you perform 200 calories of cardio while 'bulking' then eat 200 more calories in your macros to make up for it. Simple.

I disagree with you with the part where you say "diet is the key thing". It isn't, it's your workouts and your ability to progress that are the key things. Dieting is very simple, get enough protein, water, fiber and a caloric surplus and you are set. You don't need to make dieting hard with having to track everything you eat. The people who promote dieting as the key thing are often steroid users who are just trying to explain why they can cut weight while gaining muscle lol. Rant over.

Edited February 2, 2014 by Eemi

[Eemi]

 

 

 

 

The routine is a bit silly for somebody that has a gym membership..a lot of calisthenics, bit pointless when u have weights at ur disposal. I reccomend doing upper/lower/rest.. I often finish my workouts in less than 45m so it should be fine.. my workout atm is roughly as follows:

Upper:

Incline Bench Press

Barbell Row

Military Press

Pull Ups

Lateral Raises

Face Pulls

Close Grip Bench

Barbell Curl

Lower:

Squat

Sumo Deadlift

Leg Extension

Leg Curl

Leg press with feet as high on the pad as possible to target glutes and hams

Calf Raises

Crunch Machine

i'd reccomend doing a weight you can do for like 5-8 reps to failure for most of the heavy compounds, maybe don't go to failure on every set though... the upper body you can change things around a bit, swap exercises, maybe swap lateral raises for upright rows to target traps a bit more too.. add in shrugs etc.

Thanks very much for taking the time to produce some constructive criticism It was just what I wanted, not meaning to undermine you but I understand what you're saying about calisthenics being pointless with a gym membership at disposal for free. Ideally I don't want to get to a size that would increase my (2.4 km) 1.5 mile time as It's a fitness test, at the moment my time is 9:00 I'm wanting to reduce this to 8:30. With this in mind, would you still suggest your workout?

It's gonna take you quite some time to get big enough to make long distance running harder lol, even natural physiques that take years to build aren't exactly huge.. also leg strength correlates to running speed. If your goal isn't solely to have a nice physique your style of training may be better I suppose, or you may want to look up crossfit workouts

With your workout in mind, if I selected a weight in which I could do 5-8 reps / failure for 8 different exercises that's 64 reps in total roughy, is 45 minutes enough time to complete those reps? What I'm getting at really is how much rest do you suggest per rep / exercise and how many sets for each exercise. To me I understand that your saying 5-8 reps / failure per exercise then move onto the next, is this correct? I'm determined to stay away from Crossfit.

~ Luke

Yeah I'd say so.. idk about the time of each rep lol just control it throughout the movement with decent form, generally quite a fast tempo.. I only really rest for 30seconds or so per set and when I've finished my last set of an exercise I move onto the next without rest

 

I wouldn't advice anyone to only rest 30 seconds per set unless they are warm up sets/accessory exercises. When lifting heavy there's no way you can recover in 30 seconds for the next set. For something like squats and deadlifts you can take as long as 5 minutes between sets. Also you shouldn't be training till failure very often as a natural lifter.

Edited February 2, 2014 by Eemi