Getting fit with SwordsMaster

[The Stranger]

I'm asking for advice about which trainings i could do at home (without buying equipment) to increase my chest and arm muscles.

[Kääpäkorven Konsuli]

I'm asking for advice about which trainings i could do at home (without buying equipment) to increase my chest and arm muscles.

It is practically impossible to get you muscles bigger without weights, but you can get muscle strength for example doing pushups.

[Duke Malcolm]

Crunches, methinks. A healthy bout of crunches of a morning.

[The Stranger]

you can get abs by doing situps. well i could buy weights but i dont want to buy any machines, i hate them

[Kääpäkorven Konsuli]

you can get abs by doing situps. well i could buy weights but i dont want to buy any machines, i hate them

Stay away from machines! Many of them are completely useless. Weights and of course a place to lift them is all I have needed. And if you start exercising, exercise whole body. It would be fun to just train arms, but it has nasty side effects.

[Avicenna]

Would you end up looking like a gorilla?

Anyhow, weights are the simple thing to do, if you want something easily done.

[Kääpäkorven Konsuli]

Exactly.

[drone]

Dips work well, if you can find a place to do them. 2 high chairs or a gap between kitchen countertops.

[The Stranger]

im not familiar with that term. is that lifting your self up?

[drone]

This exercise:
http://www.pfc-fitness.com/index.cfm...Home%20Fitness
(not an advertisement, best I could find on short notice)

[Beirut]

I'm asking for advice about which trainings i could do at home (without buying equipment) to increase my chest and arm muscles.

Pushups. If you need more resistance, put on a backpack with books in it.

[mercian billman]

I'm asking for advice about which trainings i could do at home (without buying equipment) to increase my chest and arm muscles.

Like everyone else I would advise you to do push-ups and dips, also there's a lot of different variations you can use to push-ups. For instance there's close grip, wide grip, chinese push-ups etc. In addition you could use the deck of cards routine, basicly turn over a card and do the face value of the cards. Try doing 5 cards between commercials and gradually increase the number of cards as time goes by.

[SwordsMaster]

I'm asking for advice about which trainings i could do at home (without buying equipment) to increase my chest and arm muscles.

All the equipment I have at home is a chinup bar. If I can't make it to a gym, I do pushups, pullups, upside down crunches, and a shoulder exercise which is based on rotating your legs over your head while hanging, touching the floor and then rotating back.

Works great. I'd do about 50 pullups and 300 pushups a day. in 5 sets

[Sasaki Kojiro]

I just finished putting on muscle for now, problem is I'm about 70 pounds heavier and my cardiovascular ability has gone down the drain. I've started up sprinting and finding it tough going, does anyone have a good progression? I'm not training for any event in particular just trying to get back in shape.

[SwordsMaster]

I just finished putting on muscle for now, problem is I'm about 70 pounds heavier and my cardiovascular ability has gone down the drain. I've started up sprinting and finding it tough going, does anyone have a good progression? I'm not training for any event in particular just trying to get back in shape.

Actually i would recommend 8x 10 second sprints set, with 20 sec in between sprints. Evolving into 8x20 second, with 10 sec in between.

[SwordsMaster]

Aha! You though the lion was dead because you couldn't hear him roar? (With apologies to Bismark)

I'm back with some more facts, advice, and a cardio program for those of you who want to get in good shape before clogging up your arteries again with Christmas turkey or Halloween pumkin.

Facts:

Building muscle: Tests on rats in the UK have shown that they will grow muscle mass, if that muscle has been under stress for 160 seconds or more in one "session". Therefore, if it takes you 3 seconds to do one rep, and you are doing 4 sets, how many reps should you do in 1 set? I'll leave you to do this one so you develop your numeracity as well as your guns.

Advice:

If you are lifting heavy, do more sets, with less reps and at least 90 sec rest in between.

If you are lifting light, do not do more than, say 15 reps per set, do less sets (2-3) and rest some 30 secs in between sets.


And here is the cardio program:


Warm up with focus on your legs, hamstrings, quads, glutes and calfs are going to suffer. Also if you are prone to shinsplints take extra precaution, stretch.

1.- Cross (Eliptical) trainer:

3 min at 60% pace, 20 % resistance
3 min at 60% pace 80% resistance
4 min at 80% pace 20% resistance
2 min at 60% pace 60% resistance

These are to be done in one go. You can rest between the stations, but not between the "sets".

2.- Rower: 10 minutes

Your aim is to do 2.5 km or 2500m in 10 minutes. If you can't, do 2000m in 8 min the first 3 sessions. If you can't do that either, start with 2000m in 10 min and work up from there.

3.- Threadmill: here is where the pain starts:
2 min, 1% incline, 7.3mph
2 min, 4% incline, 7.3 mph
1 min, 6% incline, 7.3 mph
1 min, 8% incline, 7 mph
1 min, 10% incline, 7 mph
1 min, 8% incline, 7 mph
1 min, 6% incline, 7 mph
1 min, 4% incline, 7 mph
3 min, 2% incline, 6.5 mph

Now, the speeds are orientative, you can adjust depending on your condition, but the inclinations are strict, and if you are not puking by the end of this, you are not pushing yourself hard enough. This is a 13 min run. Don't tell me you can't make time.

4a.- Bike: Personally I prefer 4b, but it's up to you. This makes another 10 min.

90 sec, 95% speed
90 sec, 40% speed
60 sec, 95% speed
60 sec, 40% speed
30 sec, 95% speed
30 sec, 40% speed
4 min 70% speed

4b. - The pain continues. 25m (30 yards?) sprints.Do 6 sprints in 30 seconds. Sprint for 25m, touch the ground, turn, sprint back, touch, turn, etc, 6 times.

Rest 30 sec between sets.

Repeat 6 times.

It takes 6 minutes to get through, and again if there is no blood in your lungs, you ain't trying hard enough.

Well, get fit ladies, what'cha waiting for?

[Beirut]

Glad to see you back.

You'll be happy to know I've been doing lots of lifting and carrying the past while. I have the sore knees, hips, back, wrists, and neck to prove it.

[SwordsMaster]

Glad to see you back.

You'll be happy to know I've been doing lots of lifting and carrying the past while. I have the sore knees, hips, back, wrists, and neck to prove it.

Peanut butter and fish oil should help if it is a tendon-joint kind of sore. For your back I recommend a sensual massage delivered by the females of your choosing.