Getting fit with SwordsMaster

[SwordsMaster]

http://www.trickstutorials.com/index...nt/flexibility


just copy and paste in your browser for a great page on flexibility and stretching. For some reason this computer I'm on doesnt allow me to use the hyperlink button....

[SwordsMaster]

right, my dears, you thought I forgot about you and you could lazily enjoy your beer and tv lifestyle?

Well, you can!

But for those of you willing to put on some muscle and burn out some fat, here I found a yearly program to build up your strength and size. Take into account that it is a bodybuilding website, so you might want to skip the hypermetrophy parts if you do not want to get too big.... but for most of you it wount be a problem.

There is a lot of useful info on the page so I recommend you to take a stroll even if bodybuilding is in your list of priorities somewhere between drinking machine oil and adopting a polar bear...

Enjoy.

[ah_dut]

Or if you're more equipment lacking, try simple one leg squats, pressups and chinups. Believe me, if you can do them, you're well worthy of some respect

[SwordsMaster]

Or if you're more equipment lacking, try simple one leg squats, pressups and chinups. Believe me, if you can do them, you're well worthy of some respect

Of course, but that has been mentioned already, and my job is provide you with the information and suggestions, but I can´t choose for you...

[ah_dut]

Don't know, but why don't some of you try out the power to the people routine, especially those of us in schools...

[Sasaki Kojiro]

But for those of you willing to put on some muscle and burn out some fat, here I found a yearly program to build up your strength and size. Take into account that it is a bodybuilding website, so you might want to skip the hypermetrophy parts if you do not want to get too big.... but for most of you it wount be a problem.

There is a lot of useful info on the page so I recommend you to take a stroll even if bodybuilding is in your list of priorities somewhere between drinking machine oil and adopting a polar bear...

Enjoy.

bleh...I have to say there's a lot of garbage on that site. And they are making it a lot more complicated than it is. It can be as simple as:

Eat a lot.

Lift a lot.

Rest a lot.


Nutrition is the most important thing if you are trying to gain muscle. Eat about 6 meals a day...a big breakfast, a meal before you workout, a meal after you workout, and a meal before you go to bed + 2 other meals. I end up consuming over 5000 calories, but then I weigh 200 pounds and have a fast metabolism. When I started lifting I was only eating 4000 and made gains with that. You should gain some fat with this amount of food. Protein and fat and whole grain is what you want. Cottage cheese, peanut butter, and milk are all great foods.


When you lift...first of all squats and deadlifts and other compound leg lifts should be the focus of your lifting routine. Train your back as often as you train your chest, keeping to compound lifts like pullups, rews, dips and bench press (shoulder press for your shoulders). Your arms will most likely get enough stimulation from the chest and back exercises. Train each bodypart at least twice a week.

Drink a lot of water and sleep a lot...don't do much cardio at all...

[ah_dut]

I'm not sure about the train each bodypart twice a weekbut I think you've summarised it in 3 sentances

[Togakure]

I'm not sure about the train each bodypart twice a weekbut I think you've summarised it in 3 sentances

Indeed: I can think of at least one body part that should be trained as often as possible.

[SwordsMaster]

Indeed: I can think of at least one body part that should be trained as often as possible.

Beware of Beirut and his axe.... You are getting into slippery terrain..

[Byzantine Mercenary]

this thread is realy interesting, I just have a few questions

do you need to eat a lot more protein when trying to gain muscle, i read in a weight lifting book that most people eat enough protein in their normal diet for a professional body builder?

what are the main nutrients you need to maintain muscle mass?

[SwordsMaster]

this thread is realy interesting, I just have a few questions

do you need to eat a lot more protein when trying to gain muscle, i read in a weight lifting book that most people eat enough protein in their normal diet for a professional body builder?

what are the main nutrients you need to maintain muscle mass?

To build muscle you will need extra protein and generally people put on extra fat during the "build up" phase. If you are looking for size, then you should establish a "bulking" phase -say 3 months- and then a "cutting" phase - say 8-9 weeks - that will get rid of the extra fat.

To mantain muscle during the cutting phase you still need to visit the gym at least once a week to keep the muscle , otherwise it will start becoming fat again and you are back to square one.

The first thing you need though if you really want to get fitter and stronger is to sort out your nutrition. There is no point having the best program in the world if you are going to throw a few deep fried Mars bars on top....

As of nutrients, you will need protein - obviously -. You can get it from lean meat, egg whites and supplements although supplements alone are not recomendable. You should also ensure you eat enough vitamins and fiber. Fiber will provide you with a long lasting energy source that you will need for a workout. And vitamins just have to be there. Think that you will most likely restrict the foods you are going to intake, so its best to make sure your body still gets all the stuff it needs. Therefore add a multivitamin or similar to your diet.

Another thing is energy. You will need almost twice the energy you need when you are not working out. So you will probably have to introduce meals during the day. They don´t have to be big, but it is best if you can reestablish the energy you just spent working out.

Regards

[ah_dut]

Just shove in some more meat, more regularly and you'll be fine. And you DO need protein to build muscle, no matter what anybody says

[Byzantine Mercenary]

thanks for your replys guys, another question, whats the most you should lift on dumbbells, is there a limit?

[ah_dut]

The limit!?the limit is your 1rm no seriously though, you lift as much or as little or as heavy/light as your aims are...what are they?

Put on muscle, what you can lift for 6-8 not necessarily to failure but getting close.

[Byzantine Mercenary]

I thought so, its just this weight training manual said that you can lift more with a barbell so i was wondering if that meant that you cant put as much weight on a dumbell.
Talking of aims, at the moment im about to do a charity arm wrestleing thing against a superhumanly strong farmer to defeat him is my aim at the moment. What is the best way to strengthen the muscles you use during an arm wrestle?

[Sasaki Kojiro]

Talking of aims, at the moment im about to do a charity arm wrestleing thing against a superhumanly strong farmer to defeat him is my aim at the moment. What is the best way to strengthen the muscles you use during an arm wrestle?

Practice armwrestling.

[ah_dut]

Sasaki has a point, you need to get your pretensing and other tension techniques up as well as you're going to need every advantage you can get hold of.

In a way dumbells are better then barbells as you get to even your arms out better. My right arm and leg are stronger then my left arm/leg for example

[Byzantine Mercenary]

you're going to need every advantage you can get hold of.

I sure will,
Ive been lifting dumbells so far, and my arms seem to be quite balanced.
Is twisting your wrist allowed when arm wrestling?

[ah_dut]

I believe not...depends on the person and this is a charity event so we'll say every legit advantage, I believe it is frowned upon if not downright illegal. Basically, When you're about to take him, crush his hand to pulp before it begins, tense your abs for a punch and clench your buttcheeks. Hold your breath and push. That's the best advice I can give you. I don't know any excercises that seem to have any type of direct relationship with arm wrestling over anything like the short term

[SwordsMaster]

sorry about not replying earlier -was away for the weekend-. For arm-wrestling you need to develpo all the little muscles in the higher part of your arm that are usually overlooked as they don't add much to size, and your shoulder.

So my best advice is strengthen your forearms, and use dumbells in a motion as similar as possible to the one you will use in arm wrestling.

[Togakure]

My buddies who used to be into arm-wrestling have said to me: "it's all in the wrist."

I will abstain from describing my favorite wrist exercise here ... .

[ah_dut]

It is all in the wrist and you've got to get your muscles tense before the go, that believe it or not is supposed to give you 20% more power...and hammer curls might work

[edyzmedieval]

Hey SwordsMaster.

How many abdomens are recommended to do for a day?!
I mean, I'm doing about 300 per day.

Good?! Or not enough?!

[SwordsMaster]

Hey SwordsMaster.

How many abdomens are recommended to do for a day?!
I mean, I'm doing about 300 per day.

Good?! Or not enough?!

The limit is the sky. I've never heard of any injuries or secondary effects of doing too many abs, so as far as I know you can do as many as you like.

[ah_dut]

I'd like to disagree...do too much ab work vs lower back work and you might end up in a bit of pain...

[SwordsMaster]

I'd like to disagree...do too much ab work vs lower back work and you might end up in a bit of pain...

Well, yeah, keep it balanced, although as I said, I never heard or seen anyone injured with too many abs....

[ah_dut]

Unfortunately I have...a couple of hundred situps and serious backpain...not me but a friend definitely

[edyzmedieval]

I mean sit-ups....Anyways, I can build up my abdomen, to look good in front of the ladies...

[ah_dut]

One wee little hint...if you want an abdomen to be proud of, you'd better go get rid of all the fat (if any) you're carrying around your abdomen. Look up high octane cardio and mike mahler to see what I'm going at...

May I also recommend that if your object is to look good for the ladies, please keep your reps low and resistance high. A billion sit ups a day would do little but give you amazingly tight hip flexors and a destroyed back (ok, with the calorific expenditure of a billion you'd be dead and ripped by a use of fat but nevermind...) amazing abs of course, should you be able to recover and do this again and again

Basically, as long as your situps are amazingly hard and you're always flexing your abs, and your reps are below 10 a set...you should b fine for your ''looking good for the ladies'' trust me on thar

[edyzmedieval]

Thanks Ah.

Reps = pause?!