Gyms

[Matt]

Was going to just do a swim today but felt it was abit lazy so forced myself to go gym for abit too, did 15 mins straight running which I was quite impress with as I normally have to slow it down to walk abit at some stage, then I killed myself on the weights, but it wasn't as if i'd 'upped' my weight, I was doing the weights I normally do but just struggled more then usual - perhaps the running tired me alittle bit, didn't feel to bad after coming of the treadmill though.

Then I did a swim (Normally do 20 lengths, but got bored today and only did about 10)

Then Sauna.

[Tommy G]

Was going to just do a swim today but felt it was abit lazy so forced myself to go gym for abit too, did 15 mins straight running which I was quite impress with as I normally have to slow it down to walk abit at some stage, then I killed myself on the weights, but it wasn't as if i'd 'upped' my weight, I was doing the weights I normally do but just struggled more then usual - perhaps the running tired me alittle bit, didn't feel to bad after coming of the treadmill though.

Then I did a swim (Normally do 20 lengths, but got bored today and only did about 10)

Then Sauna.

Do cardio after the weights, its easier and better

[Matt]

Do cardio after the weights, its easier and better

I've been told either way is best by different people, but have always persisted with doing Cardio first, but might give it a go doing weights first.

[Edmund]

Do cardio after the weights, its easier and better

I've been told either way is best by different people, but have always persisted with doing Cardio first, but might give it a go doing weights first.

There is no right answer to that. Ive read up on many articles with both having there positives and negatives.

The best thing to do and is scientifically proven is on your rest day from weights do cardio and on other days do weights. So your not incorporating the two together. Other than that weights in the morning cardio at night.

If you do both at the same time I prefer light cardio such as a gentle row before a weight session and then 20 mins jog afterwards. If you run before hand you are tired. But in all honesty I wouldn't take it to seriously unless you wanna be the next Lennox Lewis. Usually after 20 minutes running you start tapping into the carbs which you need for muscle building so general rule limit your cardio.

[Tommy G]

There is no right answer to that. Ive read up on many articles with both having there positives and negatives.

The best thing to do and is scientifically proven is on your rest day from weights do cardio and on other days do weights. So your not incorporating the two together. Other than that weights in the morning cardio at night.

If you do both at the same time I prefer light cardio such as a gentle row before a weight session and then 20 mins jog afterwards. If you run before hand you are tired. But in all honesty I wouldn't take it to seriously unless you wanna be the next Lennox Lewis. Usually after 20 minutes running you start tapping into the carbs which you need for muscle building so general rule limit your cardio.

Risk of over training there

[JoeyB]

Where is that? What is your routine like

One in Kegworth where i live.

atm my routine is pretty shocking, but i just got someone to devise a plan for me, which will consist of 3 times a week doing running, cycling etc

then 2x a week doing weights and a bit of swimming after, looking to try and go 4 times a week.

[Edmund]

Risk of over training there

How

If anything you can over train by doing cardio and weights in the same day surely.

When I do cardio I do running which means my upper body muscles can regenerate from soreness incurred from the previous day.

I hardly do any leg weights at the gym as I build them through hill running and the occasional squats.

Also not forgetting rest days.

[lcfc_jme]

I once had a decent routine at the gym. I gave up on it and started eating shit food whilst revising for my exams. Horrendous.

Looking to get back in though, been going on and off just lately.. Quick query.. PhD supplements: yes or no? When to use? Value for money?

I know Cyclone is easy to use and it helps you lift more + recover quicker, but it's a little pricey for it's size and gives you outrageous internal explosions.

[General Smuts]

People take the gym really seriously. Makes me laugh.

[Edmund]

I once had a decent routine at the gym. I gave up on it and started eating shit food whilst revising for my exams. Horrendous.

Looking to get back in though, been going on and off just lately.. Quick query.. PhD supplements: yes or no? When to use? Value for money?

I know Cyclone is easy to use and it helps you lift more + recover quicker, but it's a little pricey for it's size and gives you outrageous internal explosions.

Steroids and pills are for losers.

Just eat a healthy diet with plenty of protein and carbs you will be fine.

Protein shakes are good after a heavy workout but like I keep on stressing unless you want to be the next Arnold Schwarzenegger theirs no need to take it so seriously. Just work hard eat well and enjoy it and you will see results.

Its always obvious when people are on supplements they look ridiculous. Big muscles on a tiny frame

It also depends on your genes. Some people naturally bulk better than others down to there metabolism where others will work just as hard and see no results.

People take the gym really seriously. Makes me laugh.

this

[Matt]

Steroids and pills are for losers.

Just eat a healthy diet with plenty of protein and carbs you will be fine.

Protein shakes are good after a heavy workout but like I keep on stressing unless you want to be the next Arnold Schwarzenegger theirs no need to take it so seriously. Just work hard eat well and enjoy it and you will see results.

Its always obvious when people are on supplements they look ridiculous. Big muscles on a tiny frame

It also depends on your genes. Some people naturally bulk better than others down to there metabolism where others will work just as hard and see no results.

this

Yeah my mate has all his supplements and stuff, his upper body is huge then he has tiny nobly legs, looks abit silly.

I on the other hand am big, naturally, I wouldn't say i'm fat, but i'm big, if anything I would like to be smaller but its my natural body shape and can't really do anything about, some people would love to have my sized body, a couple of my mates have these supplements to get big, but just doesn't work, and they've said to me they are sick of being small and would love to be as big as me, I wouldn't like to be as small as them but I would like to be smaller.

[lcfc_jme]

Steroids and pills are for losers.

Just eat a healthy diet with plenty of protein and carbs you will be fine.

Protein shakes are good after a heavy workout but like I keep on stressing unless you want to be the next Arnold Schwarzenegger theirs no need to take it so seriously. Just work hard eat well and enjoy it and you will see results.

Its always obvious when people are on supplements they look ridiculous. Big muscles on a tiny frame

It also depends on your genes. Some people naturally bulk better than others down to there metabolism where others will work just as hard and see no results.

Steroids and Pills?!? God, man! I'm seriously not that guy. <_<

I've got the protein and carbs thing nailed on, it's just that I was thinking of taking the shakes to aid recovery (I seem to stay sore for a lot longer than I remember after training) really. A little creatine and just some added protein, that's all. It's not that I'm attempting to become Tommy G or anything ( )!

I understand the genetics side of things seeing as my mate is pretty serious about the gym and body-building, and has his own dietician and everything just wanted to get a second opinion on the shakes.. Seems as though you're bracketing me with the looney-toons, though.

[Edmund]

Yeah my mate has all his supplements and stuff, his upper body is huge then he has tiny nobly legs, looks abit silly.

I on the other hand am big, naturally, I wouldn't say i'm fat, but i'm big, if anything I would like to be smaller but its my natural body shape and can't really do anything about, some people would love to have my sized body, a couple of my mates have these supplements to get big, but just doesn't work, and they've said to me they are sick of being small and would love to be as big as me, I wouldn't like to be as small as them but I would like to be smaller.

Yep each person is different. You should be happy that you are of the bigger frame. It's no coincidence that most sprinters are of African origin.

Each person falls into one of these categories.

• Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

• Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone's envy.

You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.

• Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer. You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

[Edmund]

Steroids and Pills?!? God, man! I'm seriously not that guy. <_<

I've got the protein and carbs thing nailed on, it's just that I was thinking of taking the shakes to aid recovery (I seem to stay sore for a lot longer than I remember after training) really. A little creatine and just some added protein, that's all. It's not that I'm attempting to become Tommy G or anything ( )!

I understand the genetics side of things seeing as my mate is pretty serious about the gym and body-building, and has his own dietician and everything just wanted to get a second opinion on the shakes.. Seems as though you're bracketing me with the looney-toons, though.

No sorry mate just as soon as I heard extra supplements I thought you meant steroids.

Yeah protein shakes are perfect after a heavy workout and will aid recovery.

You say your more sore than you use to be. Is that because your back in the gym after a long absence?

I can remember when I first went to the gym I couldn't even un curl my arms. It was horrible. They were locked and couldn't do simple tasks.

Anyway I didn't mean to offend you, I got the wrong idea.

[Father Ted]

Over the summer, I want to bulk up by overloading on the weights, i.e. 70-80% of the possible weight that I can lift but less reps, aswell as cardiovascular work to stay fit for the football season. If I do too much of one, will it cancel out the other?

[Father Ted]

No sorry mate just as soon as I heard extra supplements I thought you meant steroids.

Yeah protein shakes are perfect after a heavy workout and will aid recovery.

You say your more sore than you use to be. Is that because your back in the gym after a long absence?

I can remember when I first went to the gym I couldn't even un curl my arms. It was horrible. They were locked and couldn't do simple tasks.

Anyway I didn't mean to offend you, I got the wrong idea.

I assume that the protein shakes don't build up your muscles but just repair them quicker?

In order for muscle bulk to grow, hypertrophy must occur, i.e. your muscle fibres break so that they can get bigger.

[Matt]

Yep each person is different. You should be happy that you are of the bigger frame. It's no coincidence that most sprinters are of African origin.

Each person falls into one of these categories.

• Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

This is me. I was told to do less weight, more reps.

I remember at my old workplace everyone decided to go mad about the gym, I was beating (almost) everyone doing weights, but looking at me you wouldn't have realised, there was no definition in my arms are anythings, My arms were big, they are big, but you cannot see the muscles at all

[Edmund]

Over the summer, I want to bulk up by overloading on the weights, i.e. 70-80% of the possible weight that I can lift but less reps, aswell as cardiovascular work to stay fit for the football season. If I do too much of one, will it cancel out the other?

Im no expert but from what I was taught your best doing them on separate days. But always make sure you stretch and do light cardio before a workout to get the blood pumping and avoid injury.

You will be fine doing cardio as well as weights just don't over do the cardio as you will start burning the muscle you are gaining. Wether you do it before or after a workout or on a seprate day is up to you and just experiment and see what works best. If in any doubt and you are joing a gym ask an instructor they will know best.

But I must stress you must do cardio along side lifting weights because you need to strengthen your heart muscles to help lift weights an error many people don't do and you could end up killing yourself.

I assume that the protein shakes don't build up your muscles but just repair them quicker?

In order for muscle bulk to grow, hypertrophy must occur, i.e. your muscle fibres break so that they can get bigger.

Correct.

People will think im a gym nut after reading this thread, but im far from it. I just go from time to time and have gathered information in the process and happy to share.

[Father Ted]

This is me. I was told to do less weight, more reps.

I remember at my old workplace everyone decided to go mad about the gym, I was beating (almost) everyone doing weights, but looking at me you wouldn't have realised, there was no definition in my arms are anythings, My arms were big, they are big, but you cannot see the muscles at all

Makes sense. It will improve your muscular endurance, meaning that you burn more weight.

[Edmund]

Makes sense. It will improve your muscular endurance, meaning that you burn more weight.

Yep whereas if your skinny and find it impossible to do weight do the opposite.

[Father Ted]

Yep whereas if your skinny and find it impossible to do weight do the opposite.

More reps + lower weights = Muscular Endurance... Ideal for long-distance runners, swimmers and cyclists.

Less reps + bigger weights = Muscular strength... Ideal for boxers, weightlifters.

We're experts

[Tommy G]

I once had a decent routine at the gym. I gave up on it and started eating shit food whilst revising for my exams. Horrendous.

Looking to get back in though, been going on and off just lately.. Quick query.. PhD supplements: yes or no? When to use? Value for money?

I know Cyclone is easy to use and it helps you lift more + recover quicker, but it's a little pricey for it's size and gives you outrageous internal explosions.

I wouldn't use cyclone, its a bit over priced for what it's worth. If you are a small build, I haven't got a clue on your stats then i would suggest just eating as much as you can. Your genetics may be against you, because if you have genes that mean you are 'naturally skinny' then it will be much harder to build muscle or put on weight, not impossible though.

I would suggest creatine and whey protein are your best weapons of choice. You can get decent creatine monohydrate off www.bulkpowders.co.uk and also plain whey 80% (I flavour mine with chocolate nesquick). Thats the only supplementation I use apart from two cod liver oil tablets and 1000mg of vitamin C. Cod liver oil to help my joints and vitamin C to avoid me getting ill while im training as the body will put all its energy into recovering itself from the gym therefore the natural defences will be weakened.

Furthermore, forget going on the machines. I would mainly try to do moves such as benchpressing, squats, dumbell press, deadlifts, barbell curls as they will help you put on weight quicker. Try to aim to eat 3000 cals a day or more. At the min my diet is

breakfast: 3 weetabix w/sultanas, progain shake, creatine mixed with red grape juice.

mid morning: fruit, mixed nuts and oat bar

lunch: wholemeal sandwiches with chicken, turkey with salad, yogurt and more fruit.

mid afternoon: snickers or protein bar

dinner: either chicken/steak/turkey/fish with veg and some form of low GI Carb

before bed: protein shake with milk, cottage cheese on rye bread, more creatine with grape juice on rest days.

Obviously standard pre and post workout shakes when at the gym. I go max 4 times a week, doing splits at the min but I did start off doing full body workouts as a beginner.

Finally I drink about 3 litres of water a day.

[JoeyB]

breakfast: 3 weetabix w/sultanas, progain shake, creatine mixed with red grape juice.

mid morning: fruit, mixed nuts and oat bar

lunch: wholemeal sandwiches with chicken, turkey with salad, yogurt and more fruit.

mid afternoon: snickers or protein bar

dinner: either chicken/steak/turkey/fish with veg and some form of low GI Carb

before bed: protein shake with milk, cottage cheese on rye bread, more creatine with grape juice on rest days.

Obviously standard pre and post workout shakes when at the gym. I go max 4 times a week, doing splits at the min but I did start off doing full body workouts as a beginner.

Finally I drink about 3 litres of water a day.

Don't you get nightmares?

[Tommy G]

Don't you get nightmares?

No

[cisono]

Yeah my mate has all his supplements and stuff, his upper body is huge then he has tiny nobly legs, looks abit silly.

I on the other hand am big, naturally, I wouldn't say i'm fat, but i'm big, if anything I would like to be smaller but its my natural body shape and can't really do anything about, some people would love to have my sized body, a couple of my mates have these supplements to get big, but just doesn't work, and they've said to me they are sick of being small and would love to be as big as me, I wouldn't like to be as small as them but I would like to be smaller.

Pictures? We need evidence...