Weight Training Thread For Maximum Gainzzz | Page 3 | HairLossTalk Forums

Weight Training Thread For Maximum Gainzzz

Discussion in 'Health and Fitness' started by Rudiger, Jul 10, 2017.

  1. Rudiger

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    Screenshot_2017-10-23-01-45-30-248.jpeg

    Yeah it's always around that or higher. I'm not sure if I understood your last sentence.

    I do have a good frame, not only do people think I'm not fat but think I have a good intentional body composition of this size, and I'm probably even somewhat ripped or muscular bulky, even gym friends who are or have been on top condition have asked if I can see my abs and lol, so far off that. The fattest I've been in recent years was 215 and only then did I see a few pictures and think "ok look at your face, it's showing mane, put the cheeseburger down" but that weight is officially obese by BMI standards! Of course it should be showing.

    To me I still feel the weight and often don't like it, obviously at 25% I can feel my gut when sitting up etc. But amazingly others don't notice. It doesn't really give you that drive to really cut down weight though.
     
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  2. Bklyn_23

    Bklyn_23 Established Member My Regimen

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    Yeah, staying self-motivated when others don't think you're fat is hard lol. My last sentence meant that based on the numbers you provided, you'dd weight ~158-160 pounds if you were at 10% body fat, whereas I would expect someone 5'10" to be in the 165-170 range at 10% BF. I'm no expert, though. :p
     
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  3. Artisan

    Artisan Established Member My Regimen

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    I've started back at this gym this week and have bought an apple watch to compensate for my minuscule penis. Anyway, does anyone know any good apps that utilise the watch fully and are more geared to weight training as opposed to running, cycling etc....all of which give me a heart attack!
     
  4. Rudiger

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    I'm Android for life but what exactly do you want the app for? To measure progress etc.?

    To be honest I see no use in them. There's really only a few exercises that you can continually improve your strength on, and you'll know exactly what you're lifting once you're doing it regularly. If you need to make a note of it weekly then that doesn't require an app at all.

    If you're brand new then of course the weight will go up quickly, but after 3 months or so then that's about the plateau in strength for most things you'll do.

    If you want the app to remember a routine, once you're used to exercising you'll know what you're doing, just keep it on your phone anyway.

    Here's one I made in notepad on my phone last week to get back into it 6 days a week. Day 1 is shoulders/biceps and 2 is chest/triceps, I didn't write down day 3 yet which is back/legs but I already know that, I just do these twice a week everything sets of 3;

    Day 1

    Overhead bb press 20lbs 12 reps
    Shoulder press machine 30kg 10 reps
    Lateral raise 7.5kgs 10-12 reps
    Cable reverse fly 10kgs 8 reps
    Superset
    Face pulls 8 reps
    Upright barbell rows 8 reps

    Bb curl 20kgs 8-10 reps
    Incline db curl 10kgs 8+ reps
    High pulley curls 15kgs 8 reps
    Superset
    Hammer curls 7.5kgs 8 reps
    Reverse barbell curl 12.5kgs 8 reps

    Day 2
    Bench press 75kg 8 reps
    Db flyes 10kgs 10 reps
    Cable decline chest "5"
    Superset
    Decline bench 60kg 8 reps
    Front plate raise 15kg 8 reps

    Db kickbacks 7.5kgs 12 reps
    Db close grip press 15kgs 8-10 reps
    Tricep pushdown 40kgs 12 reps
    Superset
    Bb skull crushers 20lbs 8 reps
    Dip machine 60kgs 8 reps


    That's everything for now, can do core exercises after or whatever. It's so simple I wouldn't know why I'd need an app.
     
    #44 Rudiger, Nov 2, 2017
    Last edited: Nov 5, 2017
  5. razzmatazz91

    razzmatazz91 Senior Member My Regimen

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    I'm sure that's a roid body. Heard Jason Statham has a perfected routine and diet.... Calculates every drink of water even... And even his body isn't like that.

    Statham is not a good looking guy, but his body is great. Sure that's a good goal for most.
     
  6. JeanLucBB

    JeanLucBB Senior Member My Regimen

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    My gains have been fucking solid lately. Kind of similar body to Stathams but his back and traps are much bigger. Looking at them I suspect he's juicing. Just got to cut off my body fat from 20% to 13-15% and I'll be fucking solid on that front.
     
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  7. razzmatazz91

    razzmatazz91 Senior Member My Regimen

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    Congrats on that mate. Let me guess... Most , if not all of your drive came after your life drastically improved after the hair transplant in Turkey?
     
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  8. JeanLucBB

    JeanLucBB Senior Member My Regimen

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    I've always enjoyed gym just because it's something you can always feel improvement in if you get a proper routine, even when other things aren't going perfectly so not entirely, although I didn't feel like it was improving my look before without the hair. More incentive to lose weight and looksmax to the biggest extent I can though lately, I'll do a before and after on my thread with a full body shot + hair at the 12 month mark. The hair alone has put me up a point and I can probably get another from the gains and weightloss lately.
     
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  9. razzmatazz91

    razzmatazz91 Senior Member My Regimen

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    I remember loving working out. Improvement as well as improving my looks. That was three years ago. Now, I find it very hard to do something like that.

    Still, I will try to inch my way into the gym game again. Hopefully will do something about my crippling depression
     
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  10. Afro_Vacancy

    Afro_Vacancy Senior Member My Regimen

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    You're really blessed to be as good looking as you are with 20% body fat.

    Get down to 12% and you'll be a chad among chads.
     
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  11. Calabria

    Calabria New Member My Regimen

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    I know exactly how you feel, Razz. That was me a couple of years ago. It wasn't easy getting back to the gym, but after a couple of months I was hooked again. You'll make it, bro.
     
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  12. razzmatazz91

    razzmatazz91 Senior Member My Regimen

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    Thanks @Calabria .

    Hey, anyone know where I can get a (somewhat) accurate calorie calculator?

    I'm getting maintenance Cal's from 1900 all the way to 2400
     
  13. kj6723

    kj6723 Senior Member My Regimen

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    Article about a celeb trainer/former bodybuilder that reminds me of my own approach to training:

    nytimes.com/2018/01/03/style/charles-glass-bodybuilder-workout.html?referer=https://www.google.com/

    Goes against a lot of conventional thinking and what I see from a majority in the gym. If your goals are aesthetics, the weight means shit, it's all about perfect form and proper focus for whatever you're trying to work. Using unconventional placements and positioning to isolate the areas you need. Also downplays the value of the sacred compound movements people obsess over, calls deadlifting a "waste of energy" which I've believed myself for some time now.
     
  14. kj6723

    kj6723 Senior Member My Regimen

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    I personally am quite skeptical of the whole "maintenance calories" thing. I've definitely gained muscle while on a calorie deficit at very low body fat. Don't get me wrong if the primary goal is mass gains eating a ton is definitely the way to make it happen as quickly as possible, but I don't see why the body couldn't still support muscle growth as long as there is any carb or fat storage left to burn from, and protein intake is high

    I guess I can be somewhat of an experiment as I just began intermittent fasting and I will continue to lift for mass. Granted I am content to more or less maintain the level of muscle mass I have, but I will still be pushing for new heights during my workouts. I will also be adding more cardio. The goal for me right now is to get back down to sub 10% bodyfat and maintain it indefinitely
     
    #54 kj6723, Jan 4, 2018
    Last edited: Jan 4, 2018
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  15. Rudiger

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    This is not only what I want to hear but also what I agree with. I put on a lot of weight recently, up to 210 lbs from below 190 only 6 weeks ago, luckily body composition means I don't look rotund or anything but I've noticed boating and of course stomach fat.

    So eating a lot isn't an option, I'm going below my maintenance keeping protein reasonably high, and mainly want BF% way lower (will decide a goal next week as I'm only back in to working out the last few days). Getting lean is target but if there's muscle growth obviously I'll take it, and I'm pretty confident if I keep in a good routine I'll achieve both, albeit as you say, less growth than eating 5000 cals.

    I've started keto again and IF (16 hour fasts, apparently the 22 hours I was doing before isn't optimal).

    Also wanting to do more cardio. I'm thinking instead of 5-6 days of doing a workout with HIIT at the end, I might instead do 2-3 days of an hour cardio. I'd still stay with splits instead of full body work outs though, dunno if that'll ever change.
     
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  16. kj6723

    kj6723 Senior Member My Regimen

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    I've always struggled finding a way to balance both bodybuilding and the intense cardio I want to be doing and still have sufficient recovery. What I'm going to try to make work I think is something like this, with starting each workout with a short but intense cardio session, followed by a bodybuilding workout:

    Day 1:
    stationary bike: 5 min warmup, 10 min HIIT with high resistance
    Upper body workout

    Day 2:
    10 min jumprope
    Core workout

    Day 3:
    treadmill: 5 min jog, 10 min HIIT
    Leg workout

    2 days rest

    repeat

    Keeping the cardio portion short so I hopefully will have some intensity left in the tank for the strength training. I don't think I really need to be doing long cardio sessions since I'm not training for any sort of competitive event or anything, but even though I'm very focused on developing aesthetics with bodybuilding workouts, I do also want to maintain a good baseline of cardio and functional athleticism. Really hoping this plan works out and also provides sufficient recovery. At the end of the day I'm not a professional athlete, nor am I interested in taking PED's at this time, so I really do need to pick and choose the fitness stuff I can fit in, and I think this plan should give me a decent balance

    As far as intermittent fasting I'm trying the 20:4 approach. 3 days into it so far and it seems like a sufficient amount of time to get decent calories without having a large temptation window to overeat
     
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  17. Rudiger

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    I used to read a lot more in to this but I've forgotten everything, one of the only things I was dead set on was cardio after weights. And not just because of energy (but that's another factor) but mainly excess post-exercise oxygen consumption (googled that) and I've just known a lot of guys who aren't even interested in improving cardio, but insist even 5mins HIIT as a cardio finisher for body metabolism and muscle growth. They claim this is even more valuable of a reason than burning your energy for pushing weights.
     
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  18. Rudiger

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    I decided to go nuts on arms-

    Day 1- shoulders/traps, biceps, triceps
    Day 2- chest, back
    Day 3- repeat day 1 (with mainly alternate exercises)
    Day 4- chest, legs
    Day 5- repeat same exercises Day 1

    I'm not sure if this is advisable but I don't see why not. Bi's, tri's and shoulders are small muscles which don't need lots of recovery and possibly can grow quickly.
     
  19. kj6723

    kj6723 Senior Member My Regimen

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    Damn bruh you tryna look like this?

    B0d95joCAAAakKu.jpg
     
  20. Rudiger

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    There is a leg day though?
     

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