The Official Gym & Fitness Thread

And how did it go?

 

http://www.bodybuilding.com/fun/best_ectomorph_workout.htm

http://hardgainermusclebuilding.com/blog/2009/01/01/the-benefits-of-being-an-ectomorph/

Here's a couple interesting web pages I found while browsing the intra webz. Hardgainers enjoy!

 

Aaron yet again great post !

 

Workout today was Back/Bi day

Started out with 3 max sets of overhand pullups then 1 set of chinups.

After that did your basic bi/back workout with heavy weights.

Ended the workout with 50 4-count flutter kicks into 25 leg raises. then 50 normal crunches and 50 oblique crunches, 25 on each side. then 25 declined situps with 15lbs extra and 25 mason twists on the decline bench.

All in all, a good day

 

Dont know if anyone has recommended this but check out www.ast-ss.com and look up the max-ot. you have to sign up but it has completely changed my body in the past 2 years. lots of good nutritional info too. heres a example of a workout it was mine today.they change every 2 weeks and you lift 8-10 weeks and rest 1 week.
leg extension 125x 10x 2 sets warm up
squat 185 x6 warm up
squat 225 x3 warm up
squat 295 x1 warm up
squat 360 x6
squat 365 x6
squat 370 x4
inc leg press 900 x6
inc leg press 930 x6
bb lunges 155 x6
bb lunges 165 x6
stiff deadlift 265 x6
stiff deadlift 275 x4

 

I've never heard of that! Looks great! I'll have to check it out further when I don't feel like asshole!

 

So guys Ive been reading up on workouts on bodybuilding.com and from what I understand is that now is not a good time for me to start gaining mass because I need to "get fat" during the winter etc and now here in GA it is getting closer to summer everyday. So can I not gain mass? Do I need to cut calories and get in "swim suit fashion" I AM SOOOOOO CONFUSED!!!! YALL PLEASE HELP!!!!!

Ty

 

Lol Ty, anytime is the time to get in shape! Those are for contests, just do what you wanna do! There really is no time when you "need" to get fat or "need" to cut unless your competing. If you wanna cut, eat and exercise for it, if you wanna gain a little mass then cut, eat a little more. Also its not really healthy to fluxuate between fat and skinny. My advice, eat good and do what your doin, you can cut and gain mass at the same time! That is not a myth!

 

from your pic you look like you already have a decent size frame i would not over due the eating thing just make a diet that will work for your gains you want to achieve. about 1.5 years ago i was around 235 in my loading phase as i called it the misses called it my chipmunk phase cause my face was pretty round but i was lifting big and eating big and 0 cardio. i have now tuned my diet and lifting and cardio to maintain a 215-219 lb on my 5'8 frame and my bodyfat is around 13-15 right now and only do cardio on saturday and sunday and still feel im getting good results from weightlifting. the biggest thing is finding what works for YOUR body, what might work for me might not work for you so thats why you just experiment and find what works over time. my optimum weight would be 225-230 at about 10% bodyfat walk around weight. its not a fast process but with time you will achieve your goals.

 

thanks man but it has been hard hard work i would not take one minute of it back.

 

Thanks a lot for clearing up the confusion guys! Yall are the best! REPS ALL AROUND!!

Im 5'8 180 Ill let yall know all my othere demensions ASAP!
How do I measure my BF? Is there anything that I can do to lose body fat and gain mass? prob not right?

In that pic I was 190 and in good shape for me! I had a lot broader shoulders and arms etc.

 

no body fat test is correct unless you get tested at the same exact time 3 days in a row on the same diet. you can get a rough estimate for a body mass index at a nutrition store tho

 

ty, if you want to gain mass and lose body fat, do heavy weights at low reps..for example...4 sets of increasing weight and lower reps.. you will build muscle and muscle will devour fat, but also genetics will be key, look at men in you dads family and men in your mom's family(in-laws dont count)....if they are big, you can get big...but if they are twigs, you might think about supplements...

 

None of my family are twigs my dad has 4 brothers and 1 sister they are all not scorny at all !

 

what is a good workout for me to use cause i work 7 days one week with a few doubles mixed in and not alot of time at all to lift that week then im off the next 7days?
should I rest one week and then try working out everyday the next week?

 

I do not see that being an optimal workout plan. If you workout 7 days straight you will destroy your body pretty quick, unless it is running or just body weight stuff. Then taking the 7 days off in a row will take a lot of your gains away. The reason people take a week off every 2 or so months is because of plateauing and to give their bodies a rest. After the week off you will be able to make more gains. But this only works after 5-6 weeks of hard lifting.

I dont know what you do for work, but some places have a gym at their office for employees that work that long at one time. If not, you will probably just have to sacrifice an extra hour of sleep 3-4 nights a week in order to get in the gym.

Just do some research online and find something that you can fit into your schedule. Once you get a routine going you will find it easier and easier to get into the gym in the little amount of spare time that you have

 

Of course you can gain mass while losing body fat.. It will be more lean muscle than bulk but you need to get a good diet plan. You can work out a lot and yield almost no results if youre diet is not sufficient to your work out routines. Try to eat a lot of vegetables and stay FAR FAR away from fat. especially trans fat and saturated fat. It seems like its everywhere, but choosing a lot of veggies can be high in nutrition and low in calories which is essentially what you want if you are trying to lose weight and gain muscle at the same time