Any workout advice?

[The Saaxxx Baba]

Originally Posted by Zezmer

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

Work on your form, and increase your reps and the weights each set. Remember to not lift too heavy coz bodybuilding and powerlifting are two different things.

---------- Post added at 12:52 AM ---------- Previous post was at 12:50 AM ----------

Originally Posted by 2FUEL

Best way to get any results on certain muscle groups is to work them twice a weak as opposed to once a week. Be sure to do compound movements. Do movements with free weights were you have a larger range of motion so that there is more tension. There is a multitude of bicep workouts to do. The key is to mix them up and keeo the body guessing. If you repeat the same workouts over and over, you'll start to see less and less gains as time goes on due to the body "being used to these movements".

Try leaning back on a bench that's on a 45 degree angle.Arms down with knuckles facing towards the floor and lift them all the way up together slowly. 4 seconds up & 4 seconds down. This range of motion is far greater than standing and lifting by your sides, thus creating more tensions on the forearms and biceps.

Secondly. Try doing this in a reverse position where the bench is slightly higher up but still at an angle (not fully up). Lay on the bench with your neck over the top of the bench head. Again, arms down by your sides and lift upwards towards yourself. Again for 4 seconds up & 4 seconds down.

Another point. It's not so much about how heavy you can lift, rather the focus you put into the motion/movements you are doing.

The first muscle group you train at the start of any gym session will garnish the most benefit as later on lactic acid goes into the muscles and you'll end up with a lesser workout/lesser gains on other muscle groups later on in the session. Time & focus is key to improving gains.

Personally, when i train (especially if i've done a serious back workout) i swim afterwards. If it was mainly an arm/leg dominant workout i'll do the front crawl, if back workout, breast stroke.

He lifts MA DICK.

[The Saaxxx Baba]

Originally Posted by Zezmer

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

Work on your form, and increase your reps and the weights each set. Remember to not lift too heavy coz bodybuilding and powerlifting are two different things.

---------- Post added at 12:52 AM ---------- Previous post was at 12:50 AM ----------

Originally Posted by 2FUEL

Best way to get any results on certain muscle groups is to work them twice a weak as opposed to once a week. Be sure to do compound movements. Do movements with free weights were you have a larger range of motion so that there is more tension. There is a multitude of bicep workouts to do. The key is to mix them up and keeo the body guessing. If you repeat the same workouts over and over, you'll start to see less and less gains as time goes on due to the body "being used to these movements".

Try leaning back on a bench that's on a 45 degree angle.Arms down with knuckles facing towards the floor and lift them all the way up together slowly. 4 seconds up & 4 seconds down. This range of motion is far greater than standing and lifting by your sides, thus creating more tensions on the forearms and biceps.

Secondly. Try doing this in a reverse position where the bench is slightly higher up but still at an angle (not fully up). Lay on the bench with your neck over the top of the bench head. Again, arms down by your sides and lift upwards towards yourself. Again for 4 seconds up & 4 seconds down.

Another point. It's not so much about how heavy you can lift, rather the focus you put into the motion/movements you are doing.

The first muscle group you train at the start of any gym session will garnish the most benefit as later on lactic acid goes into the muscles and you'll end up with a lesser workout/lesser gains on other muscle groups later on in the session. Time & focus is key to improving gains.

Personally, when i train (especially if i've done a serious back workout) i swim afterwards. If it was mainly an arm/leg dominant workout i'll do the front crawl, if back workout, breast stroke.

He lifts MA DICK.

[Manhattan]

Originally Posted by The Saaxxx Baba

Work on your form, and increase your reps and the weights each set. Remember to not lift too heavy coz bodybuilding and powerlifting are two different things.[COLOR="Silver"]

You're right that the most important thing is to master form. Increasing reps, weight, sets or decreasing rest time. That's how you continue to progress.

Don't lift too heavy? Couldn't be further from the truth. One of your main goals...if not just better body composition should be to get stronger. You do need to make sure your form is impeccable before moving on to heavier weights. Bodybuilders need to lift heavy weights in order to progressively overload. Same w/ anyone who's looking for hypertrophy.

---------- Post added at 05:54 PM ---------- Previous post was at 05:43 PM ----------

Originally Posted by EtH

Like RULE said, I personally find martial arts much more interesting and the gym is difficult for me to get motivated.

Now I'm going to start pre-workout for the first time and I'm going to exclusively focus on cardio. I fought in September at 216lbs and by about August I want to be around 170lbs. I'll do interval training on the treadnill for about 20 minutes, followed by about 20 mins on the rowing machine. If I'm bothered, I'll chuck in some weights at the end of it. Squatting is one of your best but I've had a left knee injury for a while but my right knee took a bad knock during my training so squatting is too scary.

Being Glaswegian, I'm rarely interested in vegetables so my diet will consist mostly of steak, mince, eggs, chicken, pork chops etc.

As a trainer who works w/ clients for sport specific training...please don't just do cardio. I totally understand that you're an MMA fighter and stamina is huge. Being fast and powerful is also important.

If you're trying to lose about 50 pounds. You should be incorporating some kind of resistance training. I'm not talking about bodybuilding. KB Swings, squats, bench, deads etc. Lifting weights will get you to your goal faster and help you hold onto any muscle you do have. Resistance training will help you increase your metabolic rate and thus help you decrease body fat.

[Manhattan]

Originally Posted by The Saaxxx Baba

Work on your form, and increase your reps and the weights each set. Remember to not lift too heavy coz bodybuilding and powerlifting are two different things.[COLOR="Silver"]

You're right that the most important thing is to master form. Increasing reps, weight, sets or decreasing rest time. That's how you continue to progress.

Don't lift too heavy? Couldn't be further from the truth. One of your main goals...if not just better body composition should be to get stronger. You do need to make sure your form is impeccable before moving on to heavier weights. Bodybuilders need to lift heavy weights in order to progressively overload. Same w/ anyone who's looking for hypertrophy.

---------- Post added at 05:54 PM ---------- Previous post was at 05:43 PM ----------

Originally Posted by EtH

Like RULE said, I personally find martial arts much more interesting and the gym is difficult for me to get motivated.

Now I'm going to start pre-workout for the first time and I'm going to exclusively focus on cardio. I fought in September at 216lbs and by about August I want to be around 170lbs. I'll do interval training on the treadnill for about 20 minutes, followed by about 20 mins on the rowing machine. If I'm bothered, I'll chuck in some weights at the end of it. Squatting is one of your best but I've had a left knee injury for a while but my right knee took a bad knock during my training so squatting is too scary.

Being Glaswegian, I'm rarely interested in vegetables so my diet will consist mostly of steak, mince, eggs, chicken, pork chops etc.

As a trainer who works w/ clients for sport specific training...please don't just do cardio. I totally understand that you're an MMA fighter and stamina is huge. Being fast and powerful is also important.

If you're trying to lose about 50 pounds. You should be incorporating some kind of resistance training. I'm not talking about bodybuilding. KB Swings, squats, bench, deads etc. Lifting weights will get you to your goal faster and help you hold onto any muscle you do have. Resistance training will help you increase your metabolic rate and thus help you decrease body fat.