Body Building

[fadedpsychosis]

so lots of thanks for all the good advice, especially on the run, though I should say a 9 min 30 second mile which translates to a 14 min 15 second mile and a half is actually a failing score... just barely, but still failing (though my last passing score was only 13 minute 45 seconds, which was 15 seconds away from failing)

Dude. Seriously, dude. My old, out-of-shape ass can do better than that. Last time I ran with the cadets I had an 8:18 mile.

hey hey, in my defense I'm a good sprinter, I just can't pace myself worth a damn... also in my defense, I can and have maxed sit-ups with 15 seconds to spare my last 3 tests running... my run is just my absolute worst event, period...

my new fav source of protein, peanuts! I grab those little bags 2/$1.00 and it's 16 grams!

Nuts are awesome. Like really awesome source of protein and good fats.

However you need to be careful. If they taste good it usually means they are heavy in salt and have been roasted; roasting turns good fats into bad fats (generally speaking).

didn't know that about roasting, but lucky for me I actually prefer them unroasted, just lightly salted (and as much water as I have to drink out here to stay hydrated, that's not a bad thing)

[Lootifer]

so lots of thanks for all the good advice, especially on the run, though I should say a 9 min 30 second mile which translates to a 14 min 15 second mile and a half is actually a failing score... just barely, but still failing (though my last passing score was only 13 minute 45 seconds, which was 15 seconds away from failing)

For long steady state training runs you should always run slower than your race pace; training at race pace isnt all that useful (its useful just not for the bulk of your training work) as race/trial pace for a 1.5 mile run is as you say max of 14 minutes. Your body doesnt learn a lot [in terms of cardiovascular ability] in 14 minutes. Additionally operating at maximum is where injuries tend to happen.

Realistically running a 13:45 minute 2.4km (I converted into km cause thats the units in which I think) is, erm, pretty bad (trying to be nice, but theres no tactful way to put it). However that does make improving a really simple exercise: Simply run for 20-30 minutes three times a week - pace: who cares, so long as you arent walking, and arent going backwards week on week (i.e. you should go faster each week) then you're basically doing it right. If you have joint issues do it on a treadmill or if you are really sore rowing machine or exercycle (again 20-30 minutes, should be sweating, but still able to chat if you have someone to chat to).

And come on Woody, those cadets should be rocking at least 4:30 minute k's (um 7.25 minute miles)

[Phatscotty]

Anyone know the general conversion rate for a machine bench press to free weights? Or is there no such thing?

I'm thinking about just doing whey protein shakes with scoops of an energy booster. I'll do more creatine or something like it if I stick with imy routine and can't get to where I want to be.

And I like what this guy says, but I haven't heard too much about fatty acids and oils.

[Woodruff]

And come on Woody, those cadets should be rocking at least 4:30 minute k's (um 7.25 minute miles)

Probably half of my cadets run a much faster mile time than mine. Don't make the mistake of judging their time by mine. They enjoy competing against me though, so I run with them occasionally. It's good for esprit de corps.

[Woodruff]

Anyone know the general conversion rate for a machine bench press to free weights? Or is there no such thing?

I don't know about any sort of a conversion rate...it may depend on body type (longer build and such). But I do know (as I'm sure you do) that free weights are much better, due to the need for balancing the weight in addition to lifting it.

[Lootifer]

Anyone know the general conversion rate for a machine bench press to free weights? Or is there no such thing?

Hugely variable as what you can lift with free weights depends on technique and stabilisers along with brute muscle power; and machines can vary over a wide range as to how/what muscles they test and the geometry of the motion.

The difference will usually be quite a lot though I would imagine. I do about double on the leg press (seated, very slight incline, lever motion/no pullys) over what I might squat or DL.

[tdans]

There really isn't a general conversion rate. It's different for every person.

[nietzsche]

this is like the 10th time tdans post in this thread and Scotty hasn't told him he's trapped.

[Phatscotty]

this is like the 10th time tdans post in this thread and Scotty hasn't told him he's trapped.

trapped by his own greedy interests!!

[crispybits]

This might sound like a stupid question but is there a resource for the weight levels you use on different muscle groups compared to the shape you want to be at the end? I suspect it is a stupid question and the answer is to simply see how your body is shaping and then increase weights slowly on the areas you want bigger whilst not increasing weights on the areas you don't want to grow but I wanted to check.

For example the following two body shapes are the result of very different starting points and programmes, but I'm aiming more for something similar to the first one rather than the second one:





Is it simply a case that the second guy has spent a lot more effort/time developing that larger shoulders/chest and/or is genetically built that shape or is there a way to keep the lifting ratios at certain levels so that the ratio of chest size to arm size to core size etc is developed in a certain way?

Reason I wanna check (apart from failing to find anything on google) is that I can't see my muscles right now, there's about 40 pounds of fat covering them that I'm in the process of dropping, but I'm still doing a weights program to try and have a nice shape once the fat is gone so it would be good to find out now rather than waiting for the fat to go and then having to adjust everything because I built my shoulders too big and my arms are still too skinny for my preferred target shape or whatever...

[fadedpsychosis]

so lots of thanks for all the good advice, especially on the run, though I should say a 9 min 30 second mile which translates to a 14 min 15 second mile and a half is actually a failing score... just barely, but still failing (though my last passing score was only 13 minute 45 seconds, which was 15 seconds away from failing)

For long steady state training runs you should always run slower than your race pace; training at race pace isnt all that useful (its useful just not for the bulk of your training work) as race/trial pace for a 1.5 mile run is as you say max of 14 minutes. Your body doesnt learn a lot [in terms of cardiovascular ability] in 14 minutes. Additionally operating at maximum is where injuries tend to happen.

Realistically running a 13:45 minute 2.4km (I converted into km cause thats the units in which I think) is, erm, pretty bad (trying to be nice, but theres no tactful way to put it). However that does make improving a really simple exercise: Simply run for 20-30 minutes three times a week - pace: who cares, so long as you arent walking, and arent going backwards week on week (i.e. you should go faster each week) then you're basically doing it right. If you have joint issues do it on a treadmill or if you are really sore rowing machine or exercycle (again 20-30 minutes, should be sweating, but still able to chat if you have someone to chat to).

And come on Woody, those cadets should be rocking at least 4:30 minute k's (um 7.25 minute miles)

I agree, that time sucked royally... I'd also just recently recovered from a torn meniscus, but that aside, my usual average was closer to 12:30 for the distance (my fastest was 11:06, but that was 5 years ago, and before I started hurting things). also, I can easily run a mile faster than I can run the first mile of a 1.5 mile run because I don't need to hold back anything... but yeah, I'm not built well for distance running... I've got flat feet, hyper flexible ankles and rather unflexible legs, no matter how much I stretch

[Lootifer]

Ah well sounds like you know what to do

Also stink on the meniscus. I tore mine about 13-14 years ago, now have the beginnings of osteoarthritis. Did you have surgery on it?

[Lootifer]

This might sound like a stupid question but is there a resource for the weight levels you use on different muscle groups compared to the shape you want to be at the end? I suspect it is a stupid question and the answer is to simply see how your body is shaping and then increase weights slowly on the areas you want bigger whilst not increasing weights on the areas you don't want to grow but I wanted to check.

For example the following two body shapes are the result of very different starting points and programmes, but I'm aiming more for something similar to the first one rather than the second one:





Is it simply a case that the second guy has spent a lot more effort/time developing that larger shoulders/chest and/or is genetically built that shape or is there a way to keep the lifting ratios at certain levels so that the ratio of chest size to arm size to core size etc is developed in a certain way?

Reason I wanna check (apart from failing to find anything on google) is that I can't see my muscles right now, there's about 40 pounds of fat covering them that I'm in the process of dropping, but I'm still doing a weights program to try and have a nice shape once the fat is gone so it would be good to find out now rather than waiting for the fat to go and then having to adjust everything because I built my shoulders too big and my arms are still too skinny for my preferred target shape or whatever...

Firstly the main difference between those two guys is one is built for sport (SBW, first pic) and one is built for show.

Secondly its a little bit of body shape/genetics but mostly the exercises you do.

Sonny Bill (SBW/first pic) is a Rugby League player. He will be pretty much be doing a full body weights program, with a bit of cardio and a LOT skill/team training (that essentially is steady state cardio, ticking over doing exercises for hours at a time).

The other guy will be eating lettuce and protein shakes and benchpressin' 24/7; and would probably run a 1.5 mile slower than faded.

[crispybits]

So essentially if I want the first body shape then I should be training and eating like an athelete, and if I want the second body shape I should be training and eating like a body builder. Got it (I think)

[fadedpsychosis]

Ah well sounds like you know what to do

Also stink on the meniscus. I tore mine about 13-14 years ago, now have the beginnings of osteoarthritis. Did you have surgery on it?

no, it was a fairly minor tear and they said that surgery might not make anything better... but it made me not really run for a while and I had to do some physical therapy to strengthen the supporting muscles (thus why I ran so damn slow)... now I HAVE had surgery on my shoulder for having one of the tendons partially tear... *sigh* I'm too damn young to be this tore up...

also, after asking the question in here, I also asked one of the army guys I work with... he invited me to join them, and has been utterly kicking my ass for the past week, so yeah... when in doubt, ask someone who's in better shape than you...

[thegreekdog]

So essentially if I want the first body shape then I should be training and eating like an athelete, and if I want the second body shape I should be training and eating like a body builder. Got it (I think)

If you want the second body shape, you also have to be injected with super soldier serum.

[HardAttack]

body building ?
what is that

[crispybits]

So essentially if I want the first body shape then I should be training and eating like an athelete, and if I want the second body shape I should be training and eating like a body builder. Got it (I think)

If you want the second body shape, you also have to be injected with super soldier serum.

Tried that, I just got really angry and my penis shrank to the size of a M&M, thankfully the effects reverse again once you stop taking it

[Lootifer]

Ah well sounds like you know what to do

Also stink on the meniscus. I tore mine about 13-14 years ago, now have the beginnings of osteoarthritis. Did you have surgery on it?

no, it was a fairly minor tear and they said that surgery might not make anything better... but it made me not really run for a while and I had to do some physical therapy to strengthen the supporting muscles (thus why I ran so damn slow)... now I HAVE had surgery on my shoulder for having one of the tendons partially tear... *sigh* I'm too damn young to be this tore up...

also, after asking the question in here, I also asked one of the army guys I work with... he invited me to join them, and has been utterly kicking my ass for the past week, so yeah... when in doubt, ask someone who's in better shape than you...

Thats quite funny (cynical laughter)...

I had a torn meniscus, and now have a partially torn (but full thickness whatever that means) Supraspinatus tendon. Im pretty much doing the opposite to you; had regular knee ops (most recent 18 months ago) but furiously avoiding surgery on shoulder (had cortisone a week and a half ago and am trying to be as diligent as possible with rotator cuff exercises).

I can one up you however, 2 or 3 years ago I had surgery on my other shoulder to fix recurring dislocations (big one, was off work for about 3-4 weeks - fixed it up a treat though). Im 31... F this body and its frailty...

[fadedpsychosis]

Ah well sounds like you know what to do

Also stink on the meniscus. I tore mine about 13-14 years ago, now have the beginnings of osteoarthritis. Did you have surgery on it?

no, it was a fairly minor tear and they said that surgery might not make anything better... but it made me not really run for a while and I had to do some physical therapy to strengthen the supporting muscles (thus why I ran so damn slow)... now I HAVE had surgery on my shoulder for having one of the tendons partially tear... *sigh* I'm too damn young to be this tore up...

also, after asking the question in here, I also asked one of the army guys I work with... he invited me to join them, and has been utterly kicking my ass for the past week, so yeah... when in doubt, ask someone who's in better shape than you...

Thats quite funny (cynical laughter)...

I had a torn meniscus, and now have a partially torn (but full thickness whatever that means) Supraspinatus tendon. Im pretty much doing the opposite to you; had regular knee ops (most recent 18 months ago) but furiously avoiding surgery on shoulder (had cortisone a week and a half ago and am trying to be as diligent as possible with rotator cuff exercises).

I can one up you however, 2 or 3 years ago I had surgery on my other shoulder to fix recurring dislocations (big one, was off work for about 3-4 weeks - fixed it up a treat though). Im 31... F this body and its frailty...

yeah, I'm only a year older than you, and I feel your pain (if in other locations). I used to do roofing in the summer for my grandfather when he was alive, but nowadays sadly my current career field tends toward the sedentary... so the only exercise I ever really get is going to the gym...

[BigBallinStalin]

You should get two of those squeezy, stress balls. You'd get hands as strong as a gorilla!

[AndyDufresne]

You should get two of those squeezy, stress balls. You'd get hands as strong as a gorilla!

I endorse gorilla hands.


--Andy

[Lootifer]

I prefer my muscles functional and I can already open all the jars I need to.

[AslanTheKing]

if u really want to do the hardcore bodybuilding,
then it shall be it, plenty information in google
ilegal stuff u can get at your local hardcore gym

but a litte advise on the side

bodybuilding will not help u,
if u want to put your selveesteem higher,
just do regualar bodybuilding workout
its out of fashion to look like a gorilla
girls dont buy it
and real man dont buy it anyway

work out normal, get an athletic body and u will look more real and more interesting looking to girls
than a hardcore bodybuilder-its a waste of energy
just stick to a athletic body
and feel free to show it

s.n.
dont just focus on the upperbody and chest, thats to easy
train your calves, the legs, the stomach- thats where the pain is

the rest ( chest ,shoulders, back...) is to easy

if u do it every three days for 45 minutes
( 15 minutes warmup ( on the bike, floor, running..) the other 30 min focus on different parts
than you will see results in allready 3 weeks for sure, and then keep going
set your goals higher ( not the weight - them too, but different, not gorillastyle, u know what i mean)
write down what you do

if u just want to look good, use heavy weights
but focus on athletic, this gives u power
looking heavy but not beeing powerful sucks

[BigBallinStalin]

I prefer my muscles functional and I can already open all the jars I need to.

You have a weak handshake. A handshake like a dead fish! I suggest squeezy balls! You'll become more confident, and everyone will know just how confident and awesome you are.