Physical & Mental health

[OReillyD36 311]

Struggling to get any exercise in with work. Somehow managing to keep the weight off even though I've been having unhealthy dinners, I'm sort of counteracting them with healthy lunches. I need to quit my job, it's getting in the way of my workouts

[Joker10 946]

I live in the middle of nowhere and thus have zero gyms anywhere near me. What sort of equipment would be essential in a home gym? I don't even have a barbell yet! I've got a good ol' tractor tire outside with a 5kg sledgehammer for 'those' little workouts; a set of different dumbbells, and err, yeah. Are there any machines or pieces out there which would drastically help with my ab/pelvis area development? I was looking into one of those frames with 2 stick-shaped handles: The ones where you grab the handles and push down on them to elevate yourself above the ground, and then stick your legs out in front of you, hold it for a second, then bring the legs back to the starting position & repeat.

Don't worry about abs tbh. Your focus should be on losing fat(under 10% body fat) and building lean muscle, that is the key to ripped and defined abs. Not saying don't do any abs exercises, do crunches, reverse crunches, situps, left/right crunches, etc. Focus on them once or twice week in the end of your exercise.

All you need is: Set of dumbells (make sure they're ones that you can regulate, so you can add weight later on rather than buy whole new dumbells, having 2-3 different dumbells is the best option, 1 light, 1 medium and 1 heavy weights for different exercises), a pull-up bar for pull ups, chin ups - all kinds of pull up techniques, also later on you can train abs on it (while hanging, bringing your legs to a 90 degree angle with your body and slowly moving them back to normal position), a standard mat for abs (all those ab machines are fancy and all that but not necessary, get a normal routine off YouTube or something and all it takes is a mat), perhaps a medicine ball (those big rubbery balls you can sit on, can do abs there, all kinds of exercises)

Only thing that will make you want to go to a gym later on is the bench press, which is harder to emulate (push ups are good but they won't have the same effect as bench press would), to some extent you can do flat dumbell presses because with dumbells you can't bench as much as you would with barbell - only because you'll have to stabilize the weight using your hand rather than two hands, that's why dumbells are always more beneficial with that kinds of exercises.

And that's about it, work with what you have. Having a tractor tire and a hammer is a very good thing, I've seen lots of MMA fighters train with it, just don't knock yourself out when the hammer bounces back!

You can do push ups with something heavy on your back, for a example one summer i filled my backpack with around 30-40 pounds. Do incline/decline pushups to target lower/upper chest also you can change it up with close, normal, or wide grip. For me it did wonder when i had no access to a gym. I did pyramids sets, and the key to building muscle it is always about reaching failure.

@Leif

You don't need a gym and don't need to buy expensive equipments unless you want to.

Pullups/chinups- to target lats and biceps. Wear something heavy(Backpack) for more resistance if needed.

Dips- Target triceps, again for extra resistance put weights in a backpack or something.

Incline/Decline push ups- Target lower and upper chest, like i suggested earlier in this post.

Squats/lunge- To target quads and calves. I used a log for more resistance, and i am sure you can find something similar.

Shoulders- Do shoulder presses with something heavy massive rock for example will do.

[MetsajCFC 1,255]

Don't worry about abs tbh. Your focus should be on losing fat(under 10% body fat) and building lean muscle, that is the key to ripped and defined abs. Not saying don't do any abs exercises, do crunches, reverse crunches, situps, left/right crunches, etc. Focus on them once or twice week in the end of your exercise.

You can do push ups with something heavy on your back, for a example one summer i filled my backpack with around 30-40 pounds. Do incline/decline pushups to target lower/upper chest also you can change it up with close, normal, or wide grip. For me it did wonder when i had no access to a gym. I did pyramids sets, and the key to building muscle it is always about reaching failure.

@Leif

You don't need a gym and don't need to buy expensive equipments unless you want to.

Pullups/chinups- to target lats and biceps. Wear something heavy(Backpack) for more resistance if needed.

Dips- Target triceps, again for extra resistance put weights in a backpack or something.

Incline/Decline push ups- Target lower and upper chest, like i suggested earlier in this post.

Squats/lunge- To target quads and calves. I used a log for more resistance, and i am sure you can find something similar.

Shoulders- Do shoulder presses with something heavy massive rock for example will do.

For me, pushups worked to some extent but I hit a plateau, I could do 80-100 good form pushups in a row, feel the pump and all that but it wasn't enough anymore to stimulate muscle growth. Another factor are the wrists. Pushups, especially diamond pushups, aren't too beneficial for wrists, never experienced wrist problems (warm up is essential) even when benching heavy weights (for me) around 110kg (242lbs), and that's hard to emulate with pushups. Just a personal preferance. Push ups are good for toning but only work to certain point when it comes to building your chest.

But otherwise your mentality is spot on and I'm with you on this one - work with what you have.

[SinineUltra 1,170]

[Magic Lamps 11,692]

For me, pushups worked to some extent but I hit a plateau, I could do 80-100 good form pushups in a row, feel the pump and all that but it wasn't enough anymore to stimulate muscle growth. Another factor are the wrists. Pushups, especially diamond pushups, aren't too beneficial for wrists, never experienced wrist problems (warm up is essential) even when benching heavy weights (for me) around 110kg (242lbs), and that's hard to emulate with pushups. Just a personal preferance. Push ups are good for toning but only work to certain point when it comes to building your chest.

But otherwise your mentality is spot on and I'm with you on this one - work with what you have.

Do pushups on the fists with the wrist straight, so your wrist will not be stretched . From biomechanic execution, push up and bench press are so similar, so what do you mean with "toning"? As far as i know you simply have to add so much weight that our repitition maximum is 15 or lower so you will bulk (better 12 or lower, given you eat accordingly)

@leif: it is possible to build an ok physique by body weight exercises only but at some point it is difficult to induce hypertrophy without weights you can add consecutively.

What worked for me to make the pushup more intense is to split it into broad pushup and handstand pushup. The broad pushup will work your chest more cos u increase the distance between you hands and you can intensify it with weights on your back or having your feet on a higer platform etc. The handstand pushup works your tricep and shoulder. You perform it while leaning against a wall with your toes, the smaller the angle the higher the intensity.

It is also great trianing for the entire body esp the legs to do sprints. I have been a competitive sprinter and it is pretty easy to improve your speed + add soem muscle all over. Start warming up and stretching. A basic sprint workout, which can be regarded as leg training could consist of some 3-5 short dashes of 35 or 50m. You start with 70% intensity and 50m so you have control about your movements and end at about 90% intensity and 35m. The technique will come by itself, just concentrate on straight movements, long strides, your verse should not make contact with the ground except for the first 2 steps.

[SinineUltra 1,170]

Do pushups on the fists with the wrist straight, so your wrist will not be stretched . From biomechanic execution, push up and bench press are so similar, so what do you mean with "toning"? As far as i know you simply have to add so much weight that our repitition maximum is 15 or lower so you will bulk (better 12 or lower, given you eat accordingly)

@leif: it is possible to build an ok physique by body weight exercises only but at some point it is difficult to induce hypertrophy without weights you can add consecutively.

What worked for me to make the pushup more intense is to split it into broad pushup and handstand pushup. The broad pushup will work your chest more cos u increase the distance between you hands and you can intensify it with weights on your back or having your feet on a higer platform etc. The handstand pushup works your tricep and shoulder. You perform it while leaning against a wall with your toes, the smaller the angle the higher the intensity.

It is also great trianing for the entire body esp the legs to do sprints. I have been a competitive sprinter and it is pretty easy to improve your speed + add soem muscle all over. Start warming up and stretching. A basic sprint workout, which can be regarded as leg training could consist of some 3-5 short dashes of 35 or 50m. You start with 70% intensity and 50m so you have control about your movements and end at about 90% intensity and 35m. The technique will come by itself, just concentrate on straight movements, long strides, your verse should not make contact with the ground except for the first 2 steps.

You can't emulate a 100kg bench press with push ups, you'd need an expensive backpack/equipment to handle all the weights PLUS it is very bad for your lower back and shoulders, you will most probably develop arthritis and/or twist your wrist, possibly breaking it and being not able to do a push up for the rest of your life.

I recently bought a set of new dumbells. They weighed 20kgs (44lbs) each and I had brought a backpack to make it easier to carry home. I ended up needing to carry them with hands while they were still in a package. My lower back and forearms along with lower biceps were numb afterwards. Point being, eventhough it was a backpack with good durability, when I tried to lift it up with 20kgs inside, the stitches started to become undone.

Edit: All depends on goals. It seems you like to be more toned, lean but not so much strong/muscular. In that case your scenario works wonders and also it would be better for beginners to start with bodyweight exercises to get your joints, body, nervous system ready for regular exercise - everything in moderation. Jedem das Seine.

[MetsajCFC 1,255]

Do pushups on the fists with the wrist straight, so your wrist will not be stretched . From biomechanic execution, push up and bench press are so similar, so what do you mean with "toning"? As far as i know you simply have to add so much weight that our repitition maximum is 15 or lower so you will bulk (better 12 or lower, given you eat accordingly)

@leif: it is possible to build an ok physique by body weight exercises only but at some point it is difficult to induce hypertrophy without weights you can add consecutively.

What worked for me to make the pushup more intense is to split it into broad pushup and handstand pushup. The broad pushup will work your chest more cos u increase the distance between you hands and you can intensify it with weights on your back or having your feet on a higer platform etc. The handstand pushup works your tricep and shoulder. You perform it while leaning against a wall with your toes, the smaller the angle the higher the intensity.

It is also great trianing for the entire body esp the legs to do sprints. I have been a competitive sprinter and it is pretty easy to improve your speed + add soem muscle all over. Start warming up and stretching. A basic sprint workout, which can be regarded as leg training could consist of some 3-5 short dashes of 35 or 50m. You start with 70% intensity and 50m so you have control about your movements and end at about 90% intensity and 35m. The technique will come by itself, just concentrate on straight movements, long strides, your verse should not make contact with the ground except for the first 2 steps.

I'm talking from a personal experience, ever since I switched to bench press, I've gotten loads of gains in both visual and strength. I know there's lots of ways to spice the exercise up with doing it on fists, getting special handlebars and so on so forth but there's a reason bodybuilders use flat bench barbell/dumbell press combined with incline bench, dips, peck machine - it hits both m. pectoral major and minor, more fibres get "torn" resulting in.. well.. results!

[Korea 734]

Question, are you guys power lifters???

[Magic Lamps 11,692]

I'm talking from a personal experience, ever since I switched to bench press, I've gotten loads of gains in both visual and strength. I know there's lots of ways to spice the exercise up with doing it on fists, getting special handlebars and so on so forth but there's a reason bodybuilders use flat bench barbell/dumbell press combined with incline bench, dips, peck machine - it hits both m. pectoral major and minor, more fibres get "torn" resulting in.. well.. results!

true. i have switched from explosivity specific weight trianing (sprint and combat sport-specific) to more bodybuilding/weightlifting training myself in january and I gained 6kgs since and improved my bench press by 10kgs. I read u press 110kg, so I reckon u are a very experienced lifter or at least have some really enviable genetics, so maybe you can help me. I am somwhere between 1,86-189m depending on time of day and naturally of really and i mean really slim built. Even though I gained about 15kg (I weigh about 82kg now) in a bit less than two years, with shirt on I still look almost as slim as back then. so my problem is I do not really have visual gains. What do you think is it training, nutrition or simply genetics? I'm gonna add my plans in a sec if u need.

[MetsajCFC 1,255]

true. i have switched from explosivity specific weight trianing (sprint and combat sport-specific) to more bodybuilding/weightlifting training myself in january and I gained 6kgs since and improved my bench press by 10kgs. I read u press 110kg, so I reckon u are a very experienced lifter or at least have some really enviable genetics, so maybe you can help me. I am somwhere between 1,86-189m depending on time of day and naturally of really and i mean really slim built. Even though I gained about 15kg (I weigh about 82kg now) in a bit less than two years, with shirt on I still look almost as slim as back then. so my problem is I do not really have visual gains. What do you think is it training, nutrition or simply genetics? I'm gonna add my plans in a sec if u need.

You're almost the same heights as I am, I'm 1.92. And for us, taller lads, it's harder to look muscular than it would be for someone shorter. I started at 72kgs (around 2009-2010 when I started focusing on strength rather than purely endurance), just came off the scale and I was at 96kg. If you're gaining weight, performance is improving then it's not the nutrition nor training, it all adds up by the looks of it. Unless you focus too much on one muscle type and neglect others. Having a powerful physique comes down to having a muscular balance that creates that image. And we're all genetically different, it's all of those three combined. But judging from your description you're making nice progress, keep at it. Don't expect things to happen overnight and don't compare yourself to those bodybuilders, most of them are on steroids or been hitting the gym for 20+ years. You might think that you're still the same but I can ensure you, people around you see the difference. One tip I can give you is that take a picture of yourself every 2 months or so, easiest way to see and track your progress, pictures don't lie. Main thing is to set yourself goals, stick to them and commit to the cause. Be honest to yourself - are you working hard enough or vise versa are you overtraining? Are you hitting all the muscle groups, keep in mind we all have muscle groups which genetically are somewhat stronger, easier to develop than others.

Main thing, stay positive, keep motivated, healthy (as in foods you eat, enough rest, enough sleep,enough cardio - cardio in itself won't harm your gains unless you fall into caloric deficit because of doing cardio) and GIVE YOURSELF CREDIT.

[dumps 284]

just a little extra on push ups. a tip from me if you are looking to work your chest but dont have anythign available to add extra weight, is power push ups. I personally make a fist (as if im punching the ground) then lower down, then instead of just raising my self, i try and push my self as hard as possible. some people like to add a clap, but its not neccesary and makes you look a knob. just push as hard as you can, imagine you are trying to push yourself back to your feet. this way you are working at your 100% max and you are working all the muscle. - make sure you have a soft mat or something to land on though!

on Magic Lamps' question, id second what Metsaj has said. you have said you are gaining weight, so just carry on. and you also probably look more muscular than you think you do. that taking photos is great advice. you ever see a photo of yourself from a year or two ago and then you realise you are actually bigger now.

if you are worried you arent gaining fast enough, then it is likely to be possible to perfect your routine to make sure you are more effecient, but as said, you are gaining weight, so i wouldnt worry too much, just carry on!

To MinSeok: why do you ask if we are power lifters?

[Korea 734]

just a little extra on push ups. a tip from me if you are looking to work your chest but dont have anythign available to add extra weight, is power push ups. I personally make a fist (as if im punching the ground) then lower down, then instead of just raising my self, i try and push my self as hard as possible. some people like to add a clap, but its not neccesary and makes you look a knob. just push as hard as you can, imagine you are trying to push yourself back to your feet. this way you are working at your 100% max and you are working all the muscle. - make sure you have a soft mat or something to land on though!

on Magic Lamps' question, id second what Metsaj has said. you have said you are gaining weight, so just carry on. and you also probably look more muscular than you think you do. that taking photos is great advice. you ever see a photo of yourself from a year or two ago and then you realise you are actually bigger now.

if you are worried you arent gaining fast enough, then it is likely to be possible to perfect your routine to make sure you are more effecient, but as said, you are gaining weight, so i wouldnt worry too much, just carry on!

To MinSeok: why do you ask if we are power lifters?

Just wondering.. Most guys that go to gyms that often in the states are usually power lifters.

[Rmpr 8,977]

Ok, got the results, but since they are disgraceful I wont show anyone!

[SinineUltra 1,170]

Ok, got the results, but since they are disgraceful I wont show anyone!

... and you're on a mission to change that. In a month you won't be as disgraced, let alone 12 months. You took a big step towards bettering yourself by actually joining a gym, good on you.

[MetsajCFC 1,255]

Ok, got the results, but since they are disgraceful I wont show anyone!

Disgraceful would be to say "fuck it, I got bad genes, no time, sun is too high, wind too strong etc to change whatever you think needs changing". There are alot of people around the world who'd take your "disgraceful" stats in a heartbeat but we're all caught in an illusion that only one body image is the perfect one.. not the case at all. If you're not happy, great! - gives you more reason to work on yourself till you are

[dumps 284]

Just wondering.. Most guys that go to gyms that often in the states are usually power lifters.

Well im not. In England we have a lot of advertising recently on healthy lifestyles. 90% of the people in the gym i go to are either old people who have been perscribed exercise, people just trying to lose weight, younger people trying to tone up/general fitness. there are a handful of people who go there who are just massive tanks and recently i have noticed a lot of hte rugby club guys using the gym. The gym i go to is one funded by the council etc, It may be a different story at private gyms, but i've not been so i can't say.

It may be different in other countries depending on the role of sport/fitness in their societies.

Me personally I go just for general fitness. recently ive focused on cardio. as I mentioned earlier, in a couple of weeks time im gonna hit the weights pretty hard to gain 3 or 4 kgs.

[Joker10 946]

Just wondering.. Most guys that go to gyms that often in the states are usually power lifters.

Most people in the gym are actually more bodybuilders then power lifters.

Power lifting is centered around only 3 exercises: Squats, deadlift, and bench press. Power lifters usually do 7-10 sets of each with low reps(3-4) all at max weight. Some add a few more exercises in there after, but you will be exhausted after doing squats, deadlift, or bench press depending on which one you worked on that day.

Most people in the gym attempt to do a lot of exercises with low sets and high reps from 8-12 which is attempting to enter hypertrophy stage.

Back in the day power lifters and bodybuilders were pretty much the same, until they figured out that you don't need to lift the heaviest to gain muscle.

I like the power lifting concept, very simple. But your risk of injury does go up, so you have to be careful.

[Korea 734]

Most people in the gym are actually more bodybuilders then power lifters.

Power lifting is centered around only 3 exercises: Squats, deadlift, and bench press. Power lifters usually do 7-10 sets of each with low reps(3-4) all at max weight. Some add a few more exercises in there after, but you will be exhausted after doing squats, deadlift, or bench press depending on which one you worked on that day.

Most people in the gym attempt to do a lot of exercises with low sets and high reps from 8-12 which is attempting to enter hypertrophy stage.

Back in the day power lifters and bodybuilders were pretty much the same, until they figured out that you don't need to lift the heaviest to gain muscle.

I like the power lifting concept, very simple. But your risk of injury does go up, so you have to be careful.

Yea, your probably right.....

I use to do power lifting for high school football, than when I went to my university, the lifting coach wanted me to join as a power lifter since my body would of probably excel in it, however, I DONT WANt TO BE STOCKY! lol

Anyways, I aiming to hit back at my peak weight at around 70kgs. So, all I'm doing is a dieting, circuit training, and sleeping well...

I want to be as light as possible, like I was when I was 23

[Korea 734]

Well im not. In England we have a lot of advertising recently on healthy lifestyles. 90% of the people in the gym i go to are either old people who have been perscribed exercise, people just trying to lose weight, younger people trying to tone up/general fitness. there are a handful of people who go there who are just massive tanks and recently i have noticed a lot of hte rugby club guys using the gym. The gym i go to is one funded by the council etc, It may be a different story at private gyms, but i've not been so i can't say.

It may be different in other countries depending on the role of sport/fitness in their societies.

Me personally I go just for general fitness. recently ive focused on cardio. as I mentioned earlier, in a couple of weeks time im gonna hit the weights pretty hard to gain 3 or 4 kgs.

Good to hear England is getting into healthy lifestyle. I watch a few documentaries regarding the obesity level of England and how it was getting to the similar levels of the States, so its great to hear that England is getting fit....

In the States, they are trying somewhat to do the same, in NYC they even banned selling oversized drinks (however, that got overtuned).

[Magic Lamps 11,692]

Yea, your probably right.....

I use to do power lifting for high school football, than when I went to my university, the lifting coach wanted me to join as a power lifter since my body would of probably excel in it, however, I DONT WANt TO BE STOCKY! lol

Anyways, I aiming to hit back at my peak weight at around 70kgs. So, all I'm doing is a dieting, circuit training, and sleeping well...

I want to be as light as possible, like I was when I was 23

what position did you play?