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Quote:

Originally Posted by 2FUEL (Post 1192062)

Yeah I feel ya, have to cut that drink out. It’s a cunt. Yeah some cardio mixed with a good weights regime is always good.

4 stone or like 50lbs im 8 months seems steep but its only 1.5lbs per week. Seems doable.

Quote:

Originally Posted by 2FUEL (Post 1192051)

@EtH only 20 mins of running? Fuck that, get some 10k’s into ya, preferably a route that has you going up hill.

---------- Post added at 12:23 PM ---------- Previous post was at 12:22 PM ----------

Sorry, dude not my thing at all, plus, I don’t use tweezers.

hoe cuss poke us

Quote:

Originally Posted by EtH (Post 1192069)

4 stone or like 50lbs im 8 months seems steep but its only 1.5lbs per week. Seems doable.

It is doable if your determined to do it. Eat right. Train enough. If you eat slightly less than what you burn off, you’ll see the weight fall off.

Quote:

Originally Posted by 2FUEL (Post 1192088)

It is doable if your determined to do it. Eat right. Train enough. If you eat slightly less than what you burn off, you’ll see the weight fall off.

Plus side for me is I've got like got tier metabolism haha. Should be lime 25 stone at this stage. Should be easy.

It takes nothing but dedication, brother.

And maybe some steroids...

Quote:

Originally Posted by TradeMarked (Post 1191187)

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

Quote:

Originally Posted by 2FUEL (Post 1191198)

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.

A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.

The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

If @Manhattan say do it...... do it

Don’t ask questions

Quote:

Originally Posted by The Saaxxx Baba (Post 1191335)

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 ----------

Quote:

Originally Posted by EtH (Post 1191364)

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.

Yeowwww

If you're new to the gym keep it up with compound movements (exercises that workout multiple muscles at once) this could be squats, bench press, deadlift (get the technique down first), push ups, pull ups etc... if you want to gain MUSCLE keep the rep scheme between 8-12 reps, with a rest of 90 seconds between each set. 3-4 sets should be fine. If your doing pulling (back work) end the workout with bicep curls, if your doing pressing (chest/shoulder work) then end the workout with pressdpwns. Food will also be important. Get in lean meats like chicken and get tons of veggies. Creatine will get you strong and buff but it retains water. Whey protein is good to take after a workout since it diffuses fast in the blood stream. If you need any more advice feel free to DM me

Quote:

Originally Posted by Manhattan (Post 1192184)

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------

A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.

The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

This ^^^... I will add that there are a few key differences with muscle fiber recruitment if you are looking to either just look good or really work on athletic performance...

If you have any interest in improving sports performance, in addition to the good information provided by others I would suggest incorporating some powerful movements into your routine... the goal would be to quickly recruit the fast twitch muscle fibers needed to accelerate the weight through the movement... ideally this would be accomplished during a strength routine (something like 5 x 5 sets with plenty of rest in between) .. A good strength program should last 6-8 weeks...

I will say that many errors made by people who are just getting going is they try to do everything at once... focus on one thing at a time.. if you are going to cut, then be calorie deficient.. if you are going to try to gain strength, the focus on low rep - high weight... if you are going to bulk and strictly try to gain muscle mass through hypertrophy then you need to consume excess calories and lift with progressive overload and allow ample time for recovery...

Watch some youtube.. plenty of people with extensive knowledge on the subject that offer all of this information for free... what a great time to be alive.