Weight Training
Comments
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apparently she's pretty good.0
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i'd be careful with those birds from rhyl , i've heard there's one in particular who's into limes and string apparantly.0
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Personally prefer full body workouts 3 times a week though you'll need to be careful you don't overtrain and injure yourself. Build your routine around the main three lifts (bench, squat, deadlift - again being careful not to over train). Keep it simple and lift heavy.
Protein and simple carbs post workout are essential, this is the only time I'd bother with shakes as you want to get it down and absorbed quickly. Rest of the time you should be getting everything you need from solid food. Don't take in any fats post worlout as it will slow the absorption of the protein. If you're trying to put on serious weight they can help as getting enough calories from solid food alone can be hard work.
As for (legal) supplements, the only ones that really work are pro-hormones like M1T, Superdrol and Tren based products. Generally these will give your liver a pretty serious kicking, mess up your HPTA and cause shut-down which can lead to all manner of problems (loss of libido, gyno etc) so you need to know what you're doing tbh.0 -
from what ive read and considering the gains im feeling and noticing already after about 6/7 weeks im gonna keep on with a regular diet and avoid the supplements. it is hard to take the word of the guys at work who swear by supplements as they have a biased view.
cheers for the advice tilt, sounds very much like the workouts my mates do. im avoiding leg excercises as mine are massive anyway afer years of carrying my big wobbly body around!!
i think i have developed some good stability now (until i started my new training regime i had only ever lifted machines, not free weights) so am finding i have to worry a bit less about the difficulty associated with the technique of lifting, i think i have found my form and now i am getting down to the business of lifting a bit more weight.0 -
Bear in mind gains will slow down, that's when you need to start tweaking your diet and workout regime but I agree, I really wouldn't bother with supplements other than protein post workout. www.myprotein.co.uk is a good place for simple, cheap products.
And yeah, free weights are always better than machines (although the smith machine can be useful if you want to go really heavy without a spotter) as they work on a more natural range of motion, and they'll also help work your core/stabalising muscles.0 -
tilt wrote:and they'll also help work your core/stabalising muscles.
this is why i started in the first place, i had some shoulder surgery a few years ago which was very successful, but my shoulder has been playing up a bit so i thought i would do some strengthening of the general area.
i have gained loads of stability now and find the limiting factor as to what i could lift wasnt the muscles i am trying to improve, but the lack of stability meaning i couldnt carry out disciplined reps. i find i am lifting more even in this short period and although im fully aware the gains will slow down as i reach a plateau, but for now im enjoying the way things are going.0 -
ps,
my mtes use that "myprotein" so thats a good recommendation cheers.0 -
MacAndCheese wrote:On a serious note, it will depend what you going for as the end result...I personally steer clear of things like creatine, because I don't want to become "ripped" and I'm not sure of the side effects. I do however use a protein shake, not sure if it's helping that much to be honest, but it does seem to make the muscles ache less and fills me up - stopping me eating my weight in shite food after a work out!
+1
When i was at home and had access to a steamer etc, i had chicken/tuna steak and baked potato.
Now, i just have a protien shake after, because i don't really want to ache that much for my manditory phys sessions0 -
yeehaamcgee wrote:
Depends what you're actually trying to achieve.tilt wrote:Protein and simple carbs post workout are essential, this is the only time I'd bother with shakes as you want to get it down and absorbed quickly.
What might you be trying to achieve where you wouldn't want to replace glycogen stores, create an insulin spike and repair muscle tissue breakdown after a weights session?
Atrophy?0 -
form what i can gather, muscle is made from protein, therefore i need protein to make my muscles grow and some lovely sleep. i eat plenty of lean protein these days and i am noticing gains where i am targeting my efforts so i think everything is in balance at the moment.
how important is it to eat protein straight after a workout, do i need to take summat straigth away or will my regular meals during the day provide me with what i need?0 -
Most people talk about a 30 minute window for post workout nutrition. Fortunately I've got about 300k of olympic weights and a power rack in my garage so I don't have to go far for food after a workout
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i use the gym at work, it only takes me 10-15 minutes to get home so it wouldnt be difficult to get some nourishment in me as quickly as that. thing is im never hngry straight after a workout so maybe a shake might be the thing i need0
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Whole food takes longer to be digested as well which is the main advantage of shakes for me.0
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so, now im tempted to think about a recovery type shake, what would be your recommendation from myprotein, more specifically, what do you use?
im interested in the bedtime stuff, it uses the same logic as my mate who is a trainer who told me i should think about eating later at night so there is some fuel for rebuilding during the night0 -
sheepsteeth wrote:so, now im tempted to think about a recovery type shake, what would be your recommendation from myprotein, more specifically, what do you use?
im interested in the bedtime stuff, it uses the same logic as my mate who is a trainer who told me i should think about eating later at night so there is some fuel for rebuilding during the night
I just use bog standard unflavoured whey isolate. Stuff from myprotein is cheap and mixes well, PWO I usually add a couple of handfuls of frozen berries and some no added sugar cranberry and blueberry juice drink (from Chavsda). The fruit gives me some simple carbs which provide the insulin spike to push the nutrients in to my muscles. And it basically tastes like an awesome smoothie. Simple whey and dextrose would be fine though.
I used to have a shake before bed, you want it to be carb free and have fat in it so the protein is absorbed by your body slowly during the night rather than all at once. Calcium cassienate is good for the protein side, then either flax or olive oil for the fat, or some (natural, ie no sugar) peanut butter.
If you have whole food before bed just have some eggs or chicken and olive oil etc. Anything with a bit of fat and without carbs really.0 -
this is what i was advised too, no carbs but some lean protein.
explain the insulin spike please, its not something i have heard before0 -
Well, I'm going by how my brother used to train. Incidentally, one of the guys he used to beat regularly was in the Olympics for Wales, a few years later. I think he got a gold or silver medal but I'm not sure.tilt wrote:yeehaamcgee wrote:
Depends what you're actually trying to achieve.tilt wrote:Protein and simple carbs post workout are essential, this is the only time I'd bother with shakes as you want to get it down and absorbed quickly.
What might you be trying to achieve where you wouldn't want to replace glycogen stores, create an insulin spike and repair muscle tissue breakdown after a weights session?
Atrophy?
My old dear would probably know.0 -
sheepsteeth wrote:so, now im tempted to think about a recovery type shake, what would be your recommendation from myprotein, more specifically, what do you use?
im interested in the bedtime stuff, it uses the same logic as my mate who is a trainer who told me i should think about eating later at night so there is some fuel for rebuilding during the night
don't fall for all the marketing BS about slow releasing/nighttime protein. B0llocks (IMO)
I've weight trained for years, to build muscle,lose BF, gain strength....
The only Supplements that DO work (for me anyway) is CREATINE and Protein. Creatine MONO is cheap as chips and works, the fancy ones work a bit better, you decide if you want to splash the cash. I use PHD Pharma Whey, cos its cheap, tastes good and mixes easily. I use this so taht I can get a shot of protein at work, at the gy, etc... easier thatn carrying chiken breasts around!
Split 3 day workout does it for me. Chest/Bi, back/tris, shoulders. legs on another day if you wish.0 -
so what exactly is creatine suppsoed to do? does it allow you train more or repair quicker or summat0
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I deliberately try to train for strength rather than size, as I am too freakin; big already, so it's carb and isotonic drink before and during (w ith a pack of starmix) and a protein shake/or meal with protein after. never exercise for more than an hour at a time and do high weights at high reps. I have found doing 40 or 60 reps in in two or three sets gives best results. building up weight rather than reps is much easier, so train to limit at 40 reps then build up weight. Reps are the only thing that works for building up muscle and strength. For exmple I've got pretty bad arthritis in my elbow but have built up to 130kg (able to do a massive two reps :roll: ) on smith machine bench press, usual press 2x60reps five times a week is 110kgs built up in 2kg steps. It makes for mental power combinations (I come from a boxing MMA background).-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_
Mongoose Teocali
Giant STP0
Why are MTB economics; spend twice as much as you intended, but only half as much as you wish you could afford? :roll:0 -
For me creatine allows me to train harder, lift more reps, more weight.sheepsteeth wrote:so what exactly is creatine suppsoed to do? does it allow you train more or repair quicker or summat
It can increase endurance/power/stength, I can tell the difference at the gym when I'm taking it and when I'm not. Don't often buy the fancy stuff (e.g. Cell-Tech), as it can be mega expensive, but it works even better.
This stuff is brill:
http://monstersupplements.com/store/p/3 ... -800g.html
it gave me a massive buzz and as you only take it prior to a session not as expensive as other creatines0
