Getting fit with SwordsMaster

[salemty]

i was wondering if push ups build the lower pectoral muscles? thx in advance

[BigTex]

i was wondering if push ups build the lower pectoral muscles? thx in advance

Depends on the angle, requires quite a bit of work to hit them. It's a hard muscle to train really becuase you can't quite eliminate your front shoulders very well. Try doing flys, flat not inclined, also front barebell presses on the floor.

I've always had a thing for parallel bar push ups.

[SwordsMaster]

Well, well, well.

You thought it was over. But it's not. Since I'm now in meatland, and I eat a lot, and I enjoy it, I've developed a system to keep the fat off as much as possible, while still doing some weights work to keep some strength. So, as usual, join me or perish trying.


Every morning: before breakfast:

2k on the rower below 10 min if you're a beginner, below 8 min if you've done this before, and, well, my personal best is 7:24.

The original idea was to go for 5k in around 18:30, but I have to work, so it's down to the bare essentials.

Then, 6 laps with sprints on the long sides of a football sized pitch (around 100m on the long side), jog through the short sides - this takes roughly 12 min.

Then I sprint up the stairs to my 7th floor, shower and have breakfast.

This first part will keep the fat off you, and if you don't eat 4 course lunches like me, you can probably be in pretty decent shape with.

By the way, I do this every morning except weekends. And yes, I wake up at 7.

I do weights 3 times a week, and I use the same principles I have already proposed higher up in this thread - complex lifts, 5-6 sets, 6-12 reps per set, supersets. I do 4 big lifts a day, changing them around to keep my body guessing.

Although if you think you need that flab for the winter, then, of course, don't do any of it and deep fry your hamburgers. Did you know that methane gas (farts) contribute to 20% of global warming. So be that guy.

[AlexanderSextus]

sooooo. Mr. Swordsmaster...what do you think of the workout Bruce Lee Used to use? What is a good routine to get REALLY CUT while shedding fat and not having too much Bulky Muscle?

My dream is to be all Skin, Bones, and ultra defined leanness! what i mean is, Pure Speed and explosiveness with not much muscle weight or body fat.

Basically this is because i'm an aspiring martial artist, and because it seemed to work really well for Sijo Bruce!

"Speed is Power, Power is not Speed!"- Bruce LEE!

[SwordsMaster]

sooooo. Mr. Swordsmaster...what do you think of the workout Bruce Lee Used to use? What is a good routine to get REALLY CUT while shedding fat and not having too much Bulky Muscle?

My dream is to be all Skin, Bones, and ultra defined leanness! what i mean is, Pure Speed and explosiveness with not much muscle weight or body fat.

Basically this is because i'm an aspiring martial artist, and because it seemed to work really well for Sijo Bruce!

"Speed is Power, Power is not Speed!"- Bruce LEE!

You know, a wise man said to me once, "The best way of getting better at doing pullups, is... by doing pullups."

What I mean is that if you want to get faster, train faster, you want to be explosive, train explosive.

That being said, asian men have a different body type to saxon whites, or blacks, or mediterraneans, and different things work for different people.

So. You can reread my posts on this thread - they are based on personal experience and universal principles of anatomy - and then take away from them what you will. You can try everything and find what works for you - I did.

If you want to be a partial artist, it's a tough path, and there are many things you will need to deprive yourself of. But with perseverance and commitment it is, of course possible.

I'm guessing you're in your teens, so my advice to you is work on your flexibility as this is the single most annoying and painful thing to train, so the sooner you get used to it, the better. Speed and power come from muscle mass, and depending on your body type it will be bulkier or not. And skin and bones is no martial artist. Look at Bruce Lee or Chuck Norris in their good days.

Instead of a conclusion I'll give you another Bruce Lee quote: "I fear not the man who has practised 1000 kicks once. I fear the man who has practised one kick, 1000 times."

[AlexanderSextus]

i was exaggerating with the skin/bones part; the point was that bruce was pretty damn skinny and this was probably why he was so fast...apparently his power came from leverage and body mechanics and not sheer strength.

[Sasaki Kojiro]

Never really watched "the biggest loser" before but I might have to start now:

https://www.youtube.com/watch?v=9YsP7mb5R4c

[tibilicus]

Never really watched "the biggest loser" before but I might have to start now:

https://www.youtube.com/watch?v=9YsP7mb5R4c

Damn joelle!


She needs to dig deeper than that! if your not dead on that treadmill you aint working hard enough!

[Vuk]

That show is sooooo fake it is pathetic. How can people take it seriously? ... Does anyone take it seriously?

[Megas Methuselah]

Never really watched "the biggest loser" before but I might have to start now:

https://www.youtube.com/watch?v=9YsP7mb5R4c

Eek, a necro-boy!

[Sasaki Kojiro]

https://www.youtube.com/watch?v=kDCxH88-9X8

Some good workout tips for those who can't afford a gym (some language).

[edyzmedieval]

Swords, if you're still here, how much protein do you need to intake a day when you're practicing sports?
Also, look at my workout:

My week

Monday - football/soccer
Tuesday - gym + shooting (with a pistol/rifle)
Thursday - football/soccer
Friday - gym + shooting
Sunday - gym

Gym for one hour, one hour and a half on Sunday, and after I take a protein shake (27g per serving) with 300ml of milk, one protein bar (12g per bar) and before bed 125g of cottage cheese (13g per portion).

After football, I usually drink 200ml of milk, one protein bar and cottage cheese, I skip the protein shake only for workouts. At almost each breakfast, I eat hard-boiled eggs.

Opinions?

[tibilicus]

Swords, if you're still here, how much protein do you need to intake a day when you're practicing sports?
Also, look at my workout:

My week

Monday - football/soccer
Tuesday - gym + shooting (with a pistol/rifle)
Thursday - football/soccer
Friday - gym + shooting
Sunday - gym

Gym for one hour, one hour and a half on Sunday, and after I take a protein shake (27g per serving) with 300ml of milk, one protein bar (12g per bar) and before bed 125g of cottage cheese (13g per portion).

After football, I usually drink 200ml of milk, one protein bar and cottage cheese, I skip the protein shake only for workouts. At almost each breakfast, I eat hard-boiled eggs.

Opinions?

I'll give a shot at answering your question if you don't mind. I take it your trying to build muscle? Or are you just looking to maintain it? If your looking to build it's suggested you get an intake of roughly 1gram of protein for however much you weigh, e.g. 170lbs=170g of protein. I personally don't stick to this exactly and find that for my life style and my weight of 180lbs that around 150g of protein is enough to build muscle and around 120g enough to maintain.


Everyone's different, bare that in mind but I find these work for rough estimates.

[edyzmedieval]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

[tibilicus]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

Just try to have a good source of protein with each meal, dependant on how many meals you eat a day. For your active lifestyle I'd recommend at least 5 times a day when you sit down and eat something which could be considered a meal, even if it's a very small meal. Also remember your getting protein from all the other sources of food you eat as well, your probably consuming a lot more than you think.

If your a fan of milk, a great way to get a high protein intake is to drink lots of low fat milk, not only is it relatively cheap but it's also a good source of protein.

[PanzerJaeger]

Swords, if you're still here, how much protein do you need to intake a day when you're practicing sports?
Also, look at my workout:

My week

Monday - football/soccer
Tuesday - gym + shooting (with a pistol/rifle)
Thursday - football/soccer
Friday - gym + shooting
Sunday - gym

Gym for one hour, one hour and a half on Sunday, and after I take a protein shake (27g per serving) with 300ml of milk, one protein bar (12g per bar) and before bed 125g of cottage cheese (13g per portion).

After football, I usually drink 200ml of milk, one protein bar and cottage cheese, I skip the protein shake only for workouts. At almost each breakfast, I eat hard-boiled eggs.

Opinions?

Shooting won't build muscle. Low reps and heavy weights will. They say to match your body weight in protein intake, although STFS would know more about that. I drink about 100g a day in supplement to an already protein-heavy diet.

[Strike For The South]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

Your 5'11 159 lbs? That is way to skinny. You are not eating enough my friend!

Some questions/comments

What do your workouts looklike?

Soccer is very intense, you need to compensate by eating allot

As for protein you should be getting AT MINIMUM 1g/lb (160g) . I would tell you to go for 2g/lb (320g). Granted how much protein you should intake for max gains depends on insulin sensitivity but as your a young guy and just starting. Im not worried about that right now. Even then your body would just send it through your system so it doesn't matter.

Of course protein should take a backseat to cals. ESP for someone at 159 lbs. Keep upping what you eat until you see gains. Do not worry so much about what you eat, Just make sure it has carbs, fats and proteins. And allot of it.

How much sleep are you getting?

[edyzmedieval]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

[Strike For The South]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.

[tibilicus]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

Do day splits. This means working a muscle group or two each day, by working more than one muscle group your going to find it hard to build solid muscle as your not going to work a single muscle group hard enough. Before I learned more about working out properly I used to try and work my whole body, as you can guess results were minimal or undesirable.

You see those people in the gym that have clearly been going for years but haven't made a significant difference to their body? You want to avoid being one of those people. Stick to a good diet and lift heavy and you should start seeing results in no time.

Also don't take to long on your rest between sets, you don't want to be one of those people that sits on a machine, does 1 set, then feels they need a 5 minute break between their next set. That wont work your muscles at all.

[rajpoot]

You see those people in the gym that have clearly been going for years but haven't made a significant difference to their body? You want to avoid being one of those people.

Ahem, uhh....just a question, what are these people doing wrong actually?

Ohh no you think that I'm one of the people who joined gym an year back and still look like a plank? Not at all!

[Strike For The South]

Ahem, uhh....just a question, what are these people doing wrong actually?

Ohh no you think that I'm one of the people who joined gym an year back and still look like a plank? Not at all!

1. Not eating
2. Not sleeping
3. Not being dedicated.

"Everyone wanna be big but don't no one wanna lift heavy-*** weight"-Ronnie Coleman

[edyzmedieval]

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.

But what's wrong with it? I gained from it, so what's wrong with it?
Just asking for opinions.

[Vuk]

Ok, I gotz a questionz for you. Iz used to be very active, and very fit, but then I suffered an injury to my arm that has made using it impossible. (I can now, years later, still put so little pressure on it that any exercise involving it causes great pain) Since then I went through periods of expansion and decline , putting wieght on and losing it. The problem is that I still eat like used to when I was active, but I just cannot be as active anymore. I bike every day for about an hour (fast biking, not sissy biking), I have started doing a martial art again, and though I am very limited because of my arm, I still end up sweating like a pig when I am done and most of my body is sore. :P Right now I am still a lot more active than a lot of skinny people I know, but I am still fat, because I am eating like I used to when I used to be a loot more active. I have tried different diets, but I none of them work for me, because I am travelling/studying and my meal times and meals in general are not regular. Some times I eat once a day, other times 2 or 3 times a day, but hardly ever at the same time. As such, when I have a meal in the morning, I am not sure if it will be my last meal till later in the night. While that is not an excuse for my gluttony, it makes sticking to a good plan difficult. To make it worse, where I am living now I never know what the stores will stock, as it is not regular. Some times they will have lots of vegtables, other times lots of meat. Some times it is all pork (which I do not eat), other times there is some beef, but it is not regular. I decided to start eating 3 bannanas a day, but for almost a week I could not find a bannana in Tesco :P. (and of course the local fruit piac did not have them, because they are not grown around here)
My point is that right now studying, travelling, and living are my main concerns, and my diet is basically an after thought.
Any things I could do to help, other than the obvious stop eating so much/stop eating junk food/start eating healthy? :P I have lost 20lbs since I have been here because of my irregular diet, but I am still overweight and not constantly losing.

[tibilicus]

But what's wrong with it? I gained from it, so what's wrong with it?
Just asking for opinions.

It doesn't target the muscle groups hard enough. Sure your going to make gains, but no where near the gains you could make with a better workout. Also, remember that your muscles are going to be swollen and look more pumped, this could give the deceiving appearance of gains. So yer basically there's nothing wrong with it, and theoretically yes, you could build muscle, it would just take a lot longer than doing it the way STFTS has suggested.

Also @ India, I detect a strong level of sarcasam in your post, am I right? The simple answer to what most people are doing wrong is they don't know how the body works or don't know the right nutrition to take etc. I'm not saying everyone should be big body builders, I'm not one myself. But seriously if your going to go through the effort of keeping an active lifestyle isn't it best to know a bit about how to get the most out of your exercise routine than to think that going down to the gym for an hour a couple of times a week and then eating **** is actually going to change anything.

[rajpoot]

Actually I'm just frustrated with myself......I've been doing everything possible in the work out bit, but it's just not working out for me.......
Most probably it's the diet. I've been taking those supplement proteins since a while now, but even those aren't working and are being pretty sore on my pocket too.......

Edit:
By that post I actually meant to ask what people normally do wrong, just incase I'm doing one of those things unknowingly.....
I mean, like Strike said,
1. Dedication - check (I go each day without fail)
2. Sleep - check (six hours a day)
3. Diet - No idea.......

[tibilicus]

Actually I'm just frustrated with myself......I've been doing everything possible in the work out bit, but it's just not working out for me.......
Most probably it's the diet. I've been taking those supplement proteins since a while now, but even those aren't working and are being pretty sore on my pocket too.......

Edit:
By that post I actually meant to ask what people normally do wrong, just incase I'm doing one of those things unknowingly.....
I mean, like Strike said,
1. Dedication - check (I go each day without fail)
2. Sleep - check (six hours a day)
3. Diet - No idea.......

Ah right my apologies then.

Basically your diet depends upon what you want to do, do you want to gain muscle or loose weight? Also is it possible to get more than 6 hours of sleep a day? If it is try and get around 7.5 to 8 hours, if that's not possible then I suppose 6 will do.

[edyzmedieval]

It doesn't target the muscle groups hard enough. Sure your going to make gains, but no where near the gains you could make with a better workout. Also, remember that your muscles are going to be swollen and look more pumped, this could give the deceiving appearance of gains. So yer basically there's nothing wrong with it, and theoretically yes, you could build muscle, it would just take a lot longer than doing it the way STFTS has suggested.

What do you mean by swollen and look more pumped?

I don't want to do heavy lifting because I'm still growing and the heavy lifting can stop my growing, even if its only 2-3 cms until I get around 19.
The exercises I'm doing are fairly straightforward, and I usually add 5kgs each week so my muscles will go with the extra load every time, making them stronger.

Plus, there's also the thing I need to do - burn my fat. I have a spare tire around my waist which I need to take care of, and the workout routine is also good for burning fat.

My diet is healthy, I eat two salads each day, I eat a lot of protein + supplements plus I eat 1-2 apples each day instead of sweet stuff.

[tibilicus]

.

Plus, there's also the thing I need to do - burn my fat. I have a spare tire around my waist which I need to take care of, and the workout routine is also good for burning fat.

There's your answer. It's going to be hard for you to put on muscle mass whilst trying to burn fat at the same time. Not impossible, but hard. If your cautious about lifting heavy weights what I'd advice you to do is burn the extra body fat your carrying, gently and slowly build muscles, you wont be able to build a lot but I guess some is better than non, then when your at a comfortable body fat level start lifting heavy and frequently to build muscle.

[edyzmedieval]

So I still need to intake protein, no?

EDIT: It's the lower abs that are fatty, the upper body is almost fat free.