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HF Boards' Healthy Body Transformation Thread - Part 6

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Old
04-17-2013, 07:48 PM
  #826
XX
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Quote:
Originally Posted by Janks View Post
Can anyone recommend a reliable website to look up my caloric needs and macros? Since the breakup with my gf, I've decided to start bulking a bit. I want bigger arms, and abs. Being a long distance runner is fine and dandy, but I'd like to have something noticeable for future ladies.
http://www.eatthismuch.com/ under "Not sure?"

Good luck with the whole developed arms with the chest of a twelve year old thing.

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04-17-2013, 07:52 PM
  #827
Lynk
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Quote:
Originally Posted by XX View Post
http://www.eatthismuch.com/ under "Not sure?"

Good luck with the whole developed arms with the chest of a twelve year old thing.
Seemed to work for The Situation.

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Old
04-17-2013, 08:03 PM
  #828
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I'm on my rest week, I need a week off from the gym

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Old
04-17-2013, 08:07 PM
  #829
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Quote:
Originally Posted by XX View Post
http://www.eatthismuch.com/ under "Not sure?"

Good luck with the whole developed arms with the chest of a twelve year old thing.
My chest is decently strong, my arms just aren't very impressive.

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Old
04-17-2013, 08:21 PM
  #830
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Quote:
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Seemed to work for The Situation.
He had decent chest. His arms were just ridiculous.

I actually have to bro out and do more bis/tris. Got monkey arms so they're naturally skinny especially compared to my chest and back.

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04-17-2013, 08:49 PM
  #831
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Seemed to work for The Situation.

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Old
04-17-2013, 09:26 PM
  #832
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What's the point of those motivational videos? Look at your fatass in the mirror and that should be enough.
fires me up.

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Old
04-17-2013, 09:43 PM
  #833
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I want to have Abs like him

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Old
04-17-2013, 10:26 PM
  #834
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Discipline >>>> Motivation

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Old
04-18-2013, 12:26 AM
  #835
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Discipline >>>> Motivation
Best post

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Old
04-18-2013, 12:49 AM
  #836
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Celltech >>>> all.

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Old
04-18-2013, 06:40 AM
  #837
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Quote:
Originally Posted by Green Blob View Post
I want to have Abs like him
i prefer mine, but to each their own.

it really is all about discipline and dedication.

remember, it's not a sprint, it's a marathon.

there are no shortcuts.

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Old
04-18-2013, 10:45 AM
  #838
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Weather is finally nice again, so I can start running again

Went for one this morning and it was pretty brutal but I guess I should expect that after 4-5 months of not running. Once I get back into the swing of it, it'll get better.

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Old
04-18-2013, 11:14 AM
  #839
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Tried a new shoulder workout someone recommended to me today, Charles Poliquin's 3d shoulders workout, he has 3 routines in there, did the first one today:

Quote:
Routine #1: Heavy-Light-Heavy System

A. On this workout day, we begin with One Arm Bent-Over Lateral Raise.
Start with your non-dominant arm.

Pick a weight you can do for 6 to 8 RM. Lift to failure, rest 10 seconds, use a weight that is about 20 to 25 percent lighter, and go for another 6 to 8 reps.

Pick a weight that is about another 20 to 25 percent lighter, go for another 6 to 8 reps. Rest 10 seconds. Now use a weight that is 20 to 25 percent HEAVIER than the original weight, and do 4 to 6 partial reps, stopping for a 2-second pause at the top of the concentric ranges.

Take a 45-second break, repeat with the dominant arm.

So it may look like this:

1. One Arm Bent-Over Lateral Raise: 17.5 lbs x 8 reps @ 20X0 tempo

2. Rest 10 seconds

3. One Arm Bent-Over Lateral Raise: 15 lbs x 7 reps @ 20X0 tempo

4. Rest 10 seconds

5. One Arm Bent-Over Lateral Raise: 12.5 lbs x 8 reps @ 20X0 tempo

6. Rest 10 seconds

7. One Arm Bent-Over Lateral Raise: 20 lbs x 4 reps @ 2012 tempo

8. Rest 45 seconds

9. Repeat steps 1 to 7 with the dominant arm.

10. Rest 2 minutes

Do four of these heavy-light-heavy series per arm.

B. The second exercise will be Poliquin Incline Lateral Raise

Start with your non-dominant arm.

The elbow is bent at 90 degrees. When you reach the top of the concentric range, extend the elbow, lengthening the resistance arm and increasing the load for the eccentric portion.

Pick a weight you can do 6 to 8 RM with and lift to failure. Rest 10 seconds. Now use a weight that is 20 to 25 percent HEAVIER than the original weight. Do 4 to 6 partial reps in the bottom range, stopping for a 2-second pause at the top of the concentric range.

Take a 45 seconds break, repeat with the dominant arm.

So it may look like this:

1. One Arm Poliquin Incline Lateral Raise: 25 lbs x 8 reps @ 20X0 tempo

2. Rest 10 seconds

3. One Arm Bent-Over Lateral Raise: 30 lbs x 4 reps @ 2012 tempo

4. Rest 45 seconds

5. Repeat steps 1 to 3 with the dominant arm

6. Rest 2 minutes

Do four of these heavy-heavier series per arm.

That is it. Your deltoids should be trashed.
Link

My deltoids do feel absolutely gassed after that. Curious how it feels tomorrow. It was quite strange doing a shoulder workout when the heaviest weight I used was a 10kg dumbell

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Old
04-18-2013, 01:08 PM
  #840
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Dat squat soreness.


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Old
04-18-2013, 03:14 PM
  #841
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Had a great chest workout today. Added a full set to each of my workouts. Having trouble lifting my arms now.

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Old
04-18-2013, 07:42 PM
  #842
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Started my eventual NASM certification this week. This is going to be tough, but absolutely loving it so far and can't wait to get certified.

Today we had a circuit set up of (many with dumbbells):


stability ball chest press
single leg reach
plank
bosu ball arnold press
bosu ball lunge
kettlebell swings
front & lateral raises
opp arm opp leg
step up with abduction
pushups


Basically it was 60 seconds at each station, no breaks between. 2 minute break after the circuit, then do it again. Before we started we did a couple version of jogging to loosen up the legs, enough so to build up a sweat before we started. Absolutely killer, but I have never felt better in my life afterwards. Pushups were my last station both times thru, and proudly will say that I was still able to pound out 32 pushups to close it all out. Might not sound like much to some, but you have no idea.

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Old
04-19-2013, 07:05 AM
  #843
Jtown
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Quote:
Originally Posted by RayP View Post
Started my eventual NASM certification this week. This is going to be tough, but absolutely loving it so far and can't wait to get certified.

Today we had a circuit set up of (many with dumbbells):


stability ball chest press
single leg reach
plank
bosu ball arnold press
bosu ball lunge
kettlebell swings
front & lateral raises
opp arm opp leg
step up with abduction
pushups


Basically it was 60 seconds at each station, no breaks between. 2 minute break after the circuit, then do it again. Before we started we did a couple version of jogging to loosen up the legs, enough so to build up a sweat before we started. Absolutely killer, but I have never felt better in my life afterwards. Pushups were my last station both times thru, and proudly will say that I was still able to pound out 32 pushups to close it all out. Might not sound like much to some, but you have no idea.

WHy does everyone do nasm? is it cause nsca requires a college degree?

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Old
04-19-2013, 08:12 AM
  #844
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Quote:
Originally Posted by gojacketsgo61 View Post
yeah I know it's weird but I can easily run for an hour at a solid pace with that haha. I've done lots of cardio and it's always been like that but the amount I can run without needing a break has increased. Hell, even in gym class I would be getting short of breath the 4th beep in the beep test but could make it to 15 but even then only my legs were really sore (I have health issues with certain parts of my legs as well) and I wasn't dizzy or really needing to do anything so it's just how I work I guess
its called the oxygen deficit and its a noraml physiological response to training. energy for muscle contraction in the beginning of any exercise comes from non aerobic pathways such as atp, atp-cp, and fast glycolysis. However once tissue hypoxia occurs your body starts to understand what is going on and your ability to breath increases significantly in order to sustain exercise.

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Old
04-19-2013, 10:44 AM
  #845
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Quote:
Originally Posted by Jtown View Post
WHy does everyone do nasm? is it cause nsca requires a college degree?
I chose NASM because it will get me to where I want to be, is convenient (less than 4 miles from home), can learn hands on thru NPTI (500+ hours in the gym and classroom learning hands on), and is regarded as one of the best certs available. None of the other realistic options had daily classes vs an occasional workshop. IIRC NSCA is all online, and on your own.

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Old
04-19-2013, 10:58 AM
  #846
Jtown
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Quote:
Originally Posted by RayP View Post
I chose NASM because it will get me to where I want to be, is convenient (less than 4 miles from home), can learn hands on thru NPTI (500+ hours in the gym and classroom learning hands on), and is regarded as one of the best certs available. None of the other realistic options had daily classes vs an occasional workshop. IIRC NSCA is all online, and on your own.
The National Strength and Conditioning Association is the benchmark organization for health fitness professionals.

The JSCR is the most cutting edge publication in regards to strength and conditioning.

Nasm and NPTI are just made up organizations that provide no real contribution to research or applied practices. They are great cash cows but that is it. ACSM and NSCA are the only certification organizations that provide real world contributions.

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Old
04-19-2013, 11:19 AM
  #847
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So the benchmark organization for fitness lets you get certified for less than $400 via taking an online test at home? Also, from what I saw, you don't need any degree for NCSA, just be 18 and have a diploma or GED.

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Old
04-19-2013, 11:24 AM
  #848
Jtown
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Originally Posted by RayP View Post
So the benchmark organization for fitness lets you get certified for less than $400 via taking an online test at home? Also, from what I saw, you don't need any degree for NCSA, just be 18 and have a diploma or GED.
I think that is the cscs that needs a college degree. Are you saying that since you pay less that the organization is not as legitimate.

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Old
04-19-2013, 11:33 AM
  #849
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I think that is the cscs that needs a college degree. Are you saying that since you pay less that the organization is not as legitimate.
For CSCS, yeah, you need a bachelors... But it can be a bachelors in anything and again, an online open book test at home. Not sure about them, but I know many certs offer online tests at home with no time limits.

No, I'm saying I'm not a fan of the idea that there are many certs out there available that you can get without ever stepping into a gym.

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Old
04-19-2013, 11:41 AM
  #850
Jtown
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Quote:
Originally Posted by RayP View Post
For CSCS, yeah, you need a bachelors... But it can be a bachelors in anything and again, an online open book test at home. Not sure about them, but I know many certs offer online tests at home with no time limits.

No, I'm saying I'm not a fan of the idea that there are many certs out there available that you can get without ever stepping into a gym.
why do you need to be a gym enthusiast to be able to be a personal trainer? Education and communication are the keys to a good personal trainer not so much about how experiences you are with exercise.

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