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The Fysical Phitness Thread
- Thread starter Psycho
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Havoc, i'll list off a few of my favorites.
-the cannonball: assume a shoulder width stance and drop into the squat position then jump as high as possible. i usually do 2 or 3 sets of 15 to 20 reps
alternatively you can do one legged cannonballs to kick the pain up a notch.
-speed hops are a great combination plyo and agility drill and consist of jumping forward as far and as fast as you can, i do two legged, one legged or alternating just to mix it up a bit
-hurdle hops and box hops are great drills and you can really use anything from a curb to a park bench. you just jump up on the object and then drop to the other side or hop over the object side to side or forwards and backwards. its another good agility/plyo combo drill. i do these at maximum intensity.
-medicine ball situps and ab throws are great. for the situps i just do a normal situp while holding the medicine ball with my arms outstretched above my head (the ball is on the ground when your head is on the ground and it is in the air at the peak of the situp). ab throws are similar but you throw the ball. i have an 80lb weighted vest that i like to put on my feet so i can throw the ball at a wall ~5-10 ft away but you can just throw the ball straight up if you don't have that luxury.
if you have a partner you can do plyo situps. you lie on your back and your partner straddles your head (lets hope she is bomb or he wore compression shorts lol) and you let them lightly grasp your ankles. they "throw" your feet at the floor by pushing them straight out and you let them come within 2-3 inches of the ground before swinging them back into your partners hands. the throw should be really light at first and then once you get used to the drill/ in better shape it can become more forceful.
-clapping pushups are another of my favorites. it is a pretty straightforward drill. you just do an explosive pushup and clapyour hands once they leave the floor, then catch yourself and don't let your body touch the floor. i like to do it with my feet elevated on a box because it is harder. you can add a twist by elevating yourself on an exercise ball so you get some balance training as well.
my all time favorite agility drill is running through large tires. you have to do highknees and move with as much speed as possible with as little ground contact as possible. great for your footwork. speed bags are ideal if you want to bring your hand speed up too.
-the cannonball: assume a shoulder width stance and drop into the squat position then jump as high as possible. i usually do 2 or 3 sets of 15 to 20 reps
alternatively you can do one legged cannonballs to kick the pain up a notch.
-speed hops are a great combination plyo and agility drill and consist of jumping forward as far and as fast as you can, i do two legged, one legged or alternating just to mix it up a bit
-hurdle hops and box hops are great drills and you can really use anything from a curb to a park bench. you just jump up on the object and then drop to the other side or hop over the object side to side or forwards and backwards. its another good agility/plyo combo drill. i do these at maximum intensity.
-medicine ball situps and ab throws are great. for the situps i just do a normal situp while holding the medicine ball with my arms outstretched above my head (the ball is on the ground when your head is on the ground and it is in the air at the peak of the situp). ab throws are similar but you throw the ball. i have an 80lb weighted vest that i like to put on my feet so i can throw the ball at a wall ~5-10 ft away but you can just throw the ball straight up if you don't have that luxury.
if you have a partner you can do plyo situps. you lie on your back and your partner straddles your head (lets hope she is bomb or he wore compression shorts lol) and you let them lightly grasp your ankles. they "throw" your feet at the floor by pushing them straight out and you let them come within 2-3 inches of the ground before swinging them back into your partners hands. the throw should be really light at first and then once you get used to the drill/ in better shape it can become more forceful.
-clapping pushups are another of my favorites. it is a pretty straightforward drill. you just do an explosive pushup and clapyour hands once they leave the floor, then catch yourself and don't let your body touch the floor. i like to do it with my feet elevated on a box because it is harder. you can add a twist by elevating yourself on an exercise ball so you get some balance training as well.
my all time favorite agility drill is running through large tires. you have to do highknees and move with as much speed as possible with as little ground contact as possible. great for your footwork. speed bags are ideal if you want to bring your hand speed up too.
Fuck, this thread made me cry fucking tears.
Why? Because it's reminded me of just how scrawny a cunt I really am.
Basically, at 20 years of age, (and still as dull as ever) and at a somewhat-average 6' 03", I'm only 135 pounds.
Yes, under ten fucking stone and over six feet tall. I eat pretty much like a horse as well, with my average breakfast being three or four weetabix with a generous dose of milk (and sometimes a spoon of sugar for taste), dinner being random but a generic sandwich with ham and butter in brown multigrain (FUCK YEAH) and supper bein a fair chunk, sometimes a whole pizza.
As for my generic exercise, with me being cooped up here, I'm lucky to walk quarter a mile a day if I needed, and pretty much staying in to play my PS2 or on my lappy. My general idea is to stay inside and gain weight by doing relatively nothing, and god did it fail so hard.
I want to gain about 20 lbs, and preferably get some muscle mass on me, as I simply cannot lift 50 kg bags of coal more than four inches off the ground before my arms start to ache majorly. One desires advice to get that mass up.
Why? Because it's reminded me of just how scrawny a cunt I really am.
Basically, at 20 years of age, (and still as dull as ever) and at a somewhat-average 6' 03", I'm only 135 pounds.
Yes, under ten fucking stone and over six feet tall. I eat pretty much like a horse as well, with my average breakfast being three or four weetabix with a generous dose of milk (and sometimes a spoon of sugar for taste), dinner being random but a generic sandwich with ham and butter in brown multigrain (FUCK YEAH) and supper bein a fair chunk, sometimes a whole pizza.
As for my generic exercise, with me being cooped up here, I'm lucky to walk quarter a mile a day if I needed, and pretty much staying in to play my PS2 or on my lappy. My general idea is to stay inside and gain weight by doing relatively nothing, and god did it fail so hard.
I want to gain about 20 lbs, and preferably get some muscle mass on me, as I simply cannot lift 50 kg bags of coal more than four inches off the ground before my arms start to ache majorly. One desires advice to get that mass up.
Thanks vespa, I'm husk though ;[.
@Raverist:
If you're up for going to the gym... this (just scroll down to the actual workout...the intro is bullshit) might be a little intense for someone to suddenly start but as long as you attempt it as best as you can until you can actually do each workout you'll be fine. Remember to warm up, refrain from injuring yourself, and get enough calories+protein+water.
You'll want to pretty much double the calories you're eating now. Instead of doubling what you eat at each meal it is recommended you double the number of times you eat. You'll end up eating when you're not hungry but you need the calories. Before and after workouts is the best time to get protein (I've seen people take it during workouts instead of before). Getting some extra protein before bed and right when you wake up is a good way to jump-start growth as well. For protein it's just 1g (or more) per lb bodyweight. I suggest buying protein powder and mixing it with milk. My favorite flavor is chocolate (vanilla and strawberry suck).
There are so many more little things you can do to gain mass more quickly but they are really minor and I don't really follow them myself so I can't recommend them to anyone else but you can probably find them if you search around that website.
@Raverist:
If you're up for going to the gym... this (just scroll down to the actual workout...the intro is bullshit) might be a little intense for someone to suddenly start but as long as you attempt it as best as you can until you can actually do each workout you'll be fine. Remember to warm up, refrain from injuring yourself, and get enough calories+protein+water.
You'll want to pretty much double the calories you're eating now. Instead of doubling what you eat at each meal it is recommended you double the number of times you eat. You'll end up eating when you're not hungry but you need the calories. Before and after workouts is the best time to get protein (I've seen people take it during workouts instead of before). Getting some extra protein before bed and right when you wake up is a good way to jump-start growth as well. For protein it's just 1g (or more) per lb bodyweight. I suggest buying protein powder and mixing it with milk. My favorite flavor is chocolate (vanilla and strawberry suck).
There are so many more little things you can do to gain mass more quickly but they are really minor and I don't really follow them myself so I can't recommend them to anyone else but you can probably find them if you search around that website.
Has anyone here tried the P90X Exercise Program? I did for a few days and it was very effective I saw results right away, but I'll tell you now you will sweat a lot and be hurting. I had to give up on because I caught the flu and during that time span I broke my diet as well.
haha sorry Husk i was skimming through the page and must have mixed up the posts. p.s. i like the strawberry protein shake mix :)
Go2sleep: i tried P90x for about a month and it worked really well but i needed a more specific training regimen for MMA so i dropped it. i think a while back cloud said he was going to try it out but i don't know what came of that
raverist, i second what husk said, if you want to gain weight you have to eat more. right now i am on a 6450 calorie diet with 6 meals a day. eating more meals a day, like every 3-4 hours, is actually really good for your metabolism because your body is getting a constant stream of energy making material and forces itself to process it. i like to take my protein shakes about 20-30 min after i exercise. some whacko scientist (probably a german or russian lol) did some research and found out that the period just after a workout, ~15-30 min after, is when your body is at its best ability to process and use the protein you are giving it to build muscle. you also want to make sure you are getting enough calories and minerals from other food too though because if your body starts using protein for energy it will kill your progress and make you feel like shit because it is not supposed to be used as an energy source.
edit: forgot to add that i am 6'3" and fight in the 195lb weight class and i started out at 138lbs 8 months ago
double edit: i am 20 too and we being 6'3" is far above average. like 5 inches above average dude, we are fucking tall.
triple edit lol: i just remembered one of the first drills my coach had me do to get stronger, have better stamina and get more coordinated right off the bat. he had me run to the local hardware store (home depot) and buy a 25lb and a 50lb bag of sand. i only did 4 real exercises with them as well.
-the first one was just picking the bag up with both hands and putting it on my shoulder, alternating between each shoulder until i could barely lift the bag any longer.
-next he had me bear hug the bag and walk about a half mile before resting my arms and core (oh yes it kills your core >:D) for a minute then i repeated that four more times for a total of 2 miles.
-thirdly was the grip and row. you stand with your feet shoulder width apart, knees slightly bent and grip the bag which is placed between your feet. bending over at the waist with your back straight you pick the bag up with your arms (keep your back at about a 45 degree angle from your waist and completely stationary, you can really fuck yourself up if you try to lift with your back) to your stomach and let it back down slowly. just do a few less reps than you think is your maximum and then rest a bit and repeat. you never want to work yourself to muscle failure because it is really easy to think you might be able to pump one more rep out and hurt yourself, preventing further training for as long as it takes to heal
- the last one is a bear hug squat. give the bag a bear hug like when you walk around with it and do squats.
its a really simple routine but it works most of your major muscle groups and constantly because the sand inside the bag is always shifting so you have to readjust your grip often. its cheap too, only cost me about $15
Go2sleep: i tried P90x for about a month and it worked really well but i needed a more specific training regimen for MMA so i dropped it. i think a while back cloud said he was going to try it out but i don't know what came of that
raverist, i second what husk said, if you want to gain weight you have to eat more. right now i am on a 6450 calorie diet with 6 meals a day. eating more meals a day, like every 3-4 hours, is actually really good for your metabolism because your body is getting a constant stream of energy making material and forces itself to process it. i like to take my protein shakes about 20-30 min after i exercise. some whacko scientist (probably a german or russian lol) did some research and found out that the period just after a workout, ~15-30 min after, is when your body is at its best ability to process and use the protein you are giving it to build muscle. you also want to make sure you are getting enough calories and minerals from other food too though because if your body starts using protein for energy it will kill your progress and make you feel like shit because it is not supposed to be used as an energy source.
edit: forgot to add that i am 6'3" and fight in the 195lb weight class and i started out at 138lbs 8 months ago
double edit: i am 20 too and we being 6'3" is far above average. like 5 inches above average dude, we are fucking tall.
triple edit lol: i just remembered one of the first drills my coach had me do to get stronger, have better stamina and get more coordinated right off the bat. he had me run to the local hardware store (home depot) and buy a 25lb and a 50lb bag of sand. i only did 4 real exercises with them as well.
-the first one was just picking the bag up with both hands and putting it on my shoulder, alternating between each shoulder until i could barely lift the bag any longer.
-next he had me bear hug the bag and walk about a half mile before resting my arms and core (oh yes it kills your core >:D) for a minute then i repeated that four more times for a total of 2 miles.
-thirdly was the grip and row. you stand with your feet shoulder width apart, knees slightly bent and grip the bag which is placed between your feet. bending over at the waist with your back straight you pick the bag up with your arms (keep your back at about a 45 degree angle from your waist and completely stationary, you can really fuck yourself up if you try to lift with your back) to your stomach and let it back down slowly. just do a few less reps than you think is your maximum and then rest a bit and repeat. you never want to work yourself to muscle failure because it is really easy to think you might be able to pump one more rep out and hurt yourself, preventing further training for as long as it takes to heal
- the last one is a bear hug squat. give the bag a bear hug like when you walk around with it and do squats.
its a really simple routine but it works most of your major muscle groups and constantly because the sand inside the bag is always shifting so you have to readjust your grip often. its cheap too, only cost me about $15
What cardio machines would the fitness buffs here recommend? I usually use the ellyptical, because I think it gives you more excercise than the excercise bike, and it's easier on the knees than the treadmill (plus I hate running), but I could be completely wrong. I have my own workout routine but I only work out so I can look less beanpole-ish, so I haven't put a whole lot of serious thought into excercising and would appreciate some advice.
This might be biased as I'm a treadmill fanatic but I find running superior to any other sort of cardio (aside from hardcore circuit training but that's hard to do at a public gym). As for your knees, on the neutral elevation setting since the treadmill is running against your motion it is like running downhill which damages your knees, but if you increase the incline slightly it's better for your knees than running outdoors on concrete. Maybe that's what's been hurting?
The stuff vespa and I wrote for raverist applies to you as well if you'd like to bulk up.
The stuff vespa and I wrote for raverist applies to you as well if you'd like to bulk up.
I'd agree with husk that running is definitley the way to go as far as cardiovascular exercise goes. I'd suggest you just grit your teeth and get on with it but if you can't run for whatever reason, swimming is probably the next best thing (it's what was reccomended to me when I had problems with my knee...unfortunately I can't swim though). Cycling is also fantastic and is especially good for anybody just starting out.
(thanks btw vespa, I'm enjoying your posts here. Your coach sounds awesome...when I boxed I noted that the training methods were becoming more and more conventional probably to lower the risk of injury and possible lawsuits etc. There was none of the eccentric exercises you're doing, that's for sure.)
(thanks btw vespa, I'm enjoying your posts here. Your coach sounds awesome...when I boxed I noted that the training methods were becoming more and more conventional probably to lower the risk of injury and possible lawsuits etc. There was none of the eccentric exercises you're doing, that's for sure.)
my coach was extremely unconventional but he came from Greece and they are apparently HUGE fans of old school gladiator style training so touching shaped iron was usually out of the question. for the bench press he had a 100lb slab of granite about 3 feet long and 6 inches wide hanging on rock climbing rope about 6 inches off the ground and he just put more slabs on top if you needed more weight. it was fucking awesome
i also suggest swimming if your joints are too painful to run on but try to walk at least a mile or two each day to strengthen them as swimming does nothing to strengthen joints.
i also suggest swimming if your joints are too painful to run on but try to walk at least a mile or two each day to strengthen them as swimming does nothing to strengthen joints.
Distance running is probably what we humans have evolved for (which is one reason I feel bad about having terrible endurance).
If you run enough to get good endurance, then perhaps you can try the only manly method of hunting:
http://www.wimp.com/oldidea/
I'm not sure if anyone is interested, but I've found an article discussing why we're weaker then our primate relatives (such as chimps), and one of the genes mentioned apparently decreases strength and increases endurance (although not everyone apparently has two copies of this gene). We generally appear to be creatures adapted towards running (however, on earth, rather then concrete, which is why our knees can get damaged) over long distances through most of our physical features.
I already discussed my workout earlier in another thread.
I need to get on running more, as well as ab exercises.
If you run enough to get good endurance, then perhaps you can try the only manly method of hunting:
http://www.wimp.com/oldidea/
I'm not sure if anyone is interested, but I've found an article discussing why we're weaker then our primate relatives (such as chimps), and one of the genes mentioned apparently decreases strength and increases endurance (although not everyone apparently has two copies of this gene). We generally appear to be creatures adapted towards running (however, on earth, rather then concrete, which is why our knees can get damaged) over long distances through most of our physical features.
I already discussed my workout earlier in another thread.
I need to get on running more, as well as ab exercises.
fun fact: a running man can outdistance a running horse by a pretty large distance in the course of one day if they are both in similar physical condition (relative to species obviously). horses are by far faster but they are not built for long distance running.
Umbarsc: if you can find a good rubberized track to run on you shouldn't have any problems with joint pains. you will still get the "oh shit i am out of shape" pain though.
just watched that video and that is fucking bad ass. "ok mr. gigantofuck antelope, you go ahead and run i'll just follow until you collapse and die of fucking exhaustion and then feast upon your heart"
Umbarsc: if you can find a good rubberized track to run on you shouldn't have any problems with joint pains. you will still get the "oh shit i am out of shape" pain though.
just watched that video and that is fucking bad ass. "ok mr. gigantofuck antelope, you go ahead and run i'll just follow until you collapse and die of fucking exhaustion and then feast upon your heart"
I ran distance freshman year and I was very surprised at the difference between jogging a mile (what I'd done up until then) and running a mile. My fastest time that year was like 5:20, but that was only halfway through the season, where I then passed out at a track meet and was taken to the hospital, never to do long distance again (that's a lie - I just used it as an excuse to get out of running the 1600, but I still do 800s and lower).
I went to the gym last night and I couldn't bench at all. I mean I had trouble finishing the set two of four of a workout that I'd easily done by myself a week earlier. I seem to have a lot of bad days with lifting (at least bench) =\.
I went to the gym last night and I couldn't bench at all. I mean I had trouble finishing the set two of four of a workout that I'd easily done by myself a week earlier. I seem to have a lot of bad days with lifting (at least bench) =\.
I have a question. Is it bad if I gained five pounds since Friday? I've been doing workouts every other day, and I was only 110. All I did was eat 300 calories a day, mostly Boost and almonds. It is very tough for me to gain weight, and if I could get some feedback it would be greatly appreciated.
So I started a huge chest workout today.
Pushups until fail, rest 1 minute. Pushups until fail, rest 1 minute. Pushups until fail. Then moving over to the incline bench, dumbbell benching in sets of 25, 15, 10 with increasing weight. Moving to the regular bench dumbbell benching agin in sets of 25, 15, 0 with increasing weight, and then declining with same sets increasing weight each time. Then heading over to the (I dont know what it is called but essentially standing flys) for sets of 20, 15, 12 increasing weight and then supersetting tricep bicep to finish it off. Thoughts?
Pushups until fail, rest 1 minute. Pushups until fail, rest 1 minute. Pushups until fail. Then moving over to the incline bench, dumbbell benching in sets of 25, 15, 10 with increasing weight. Moving to the regular bench dumbbell benching agin in sets of 25, 15, 0 with increasing weight, and then declining with same sets increasing weight each time. Then heading over to the (I dont know what it is called but essentially standing flys) for sets of 20, 15, 12 increasing weight and then supersetting tricep bicep to finish it off. Thoughts?
It seems as though you're focusing mostly on endurance, and less muscle size (and strength less then that). If that is your aim, then that is fine of course.
My chest isn't as big as I'd like for it to be so when I bench it's for size.
I'm generally doing: something like:
Bench press (90%) - 8 reps x 5 sets
Incline press (90%) -8 x 4
Flyes - 8x4
Holding the "squeezed" pose on the Pec Dec - 8 x 4
Close Grip Decline press - 8x3
The reason for 8 reps per set is basically that aside from the 1st set I could probably never get in the 9th one. The last one is 8x3 because I always attempt and never actually finish that 4th set. I imagine it's because the weight if it is ever too easy is immediately increased. I usually go work my abs after this....
I'm generally doing: something like:
Bench press (90%) - 8 reps x 5 sets
Incline press (90%) -8 x 4
Flyes - 8x4
Holding the "squeezed" pose on the Pec Dec - 8 x 4
Close Grip Decline press - 8x3
The reason for 8 reps per set is basically that aside from the 1st set I could probably never get in the 9th one. The last one is 8x3 because I always attempt and never actually finish that 4th set. I imagine it's because the weight if it is ever too easy is immediately increased. I usually go work my abs after this....
I love running probably more than is healthy but if you are looking to burn calories swimming and cross country skiing simply do more by involving more parts of your body. Yet running is still amazing. As for the aching joints man try rubber like suggested or some cross country on nice grass. To much concrete jungle and you can mess your knees up and start getting shin splints which suck. For those of you who hate running don't go to the gym. Hit up the great outdoors. Find a buddy to go with you and try a little parkour. Try and involve more muscle groups in your running and make it interesting. Change up the locations you run. Find hills and slopes to tackle.
As for the suggested exercise it all depends on what you want. You can want muscular endurance or muscular strength. Bench, powerlifts, squats and the like can be used either way. If you try and max regualrly you are going for strength and if you do light weight with a lot of reps you are working your endurance. I personally am a fan of holding out reps for endurance as strength is fleeting without endurance. But to each his own.
As for the suggested exercise it all depends on what you want. You can want muscular endurance or muscular strength. Bench, powerlifts, squats and the like can be used either way. If you try and max regualrly you are going for strength and if you do light weight with a lot of reps you are working your endurance. I personally am a fan of holding out reps for endurance as strength is fleeting without endurance. But to each his own.
The word powerclean means nothing to me :P
ancax, you really really really want to be eating more man. 300 calories a day is almost starving yourself. you want to be up to something like 3000 a day if you plan to bulk up. probably more. i have to eat ~5K calories a day to maintain my weight at 195, if i don't i drop into the 150-160 range easily.
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