What do you do in the gym?



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PostPosted: Mon Mar 27, 2017 10:37 pm 
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OK, so it seems that joining the gym should be the first priority for people starting out. I don't doubt this advice as it's fairly obvious that doing so will improve your looks as well as your health, and in turn your chances with women.

My question however is, what's the most important thing for me to concentrate while starting out? I've been going for a few weeks now, but currently unable to commit to more than twice a week due to plans already in place. Will be able to go 4-5 days week after two weeks or so. At the moment I'd say my body type is average and to improve I'd like to bulk as well as burn fat. Also want to improve my fitness in general as currently it's very poor.

So my question is what would be the most important part to work on? I know that by burning fat, I can improve my fitness at the same time, but wondering if it'd be better to try and bulk first and then work on burning the fat? This way, getting toned would be easier.

Thanks


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PostPosted: Wed Mar 29, 2017 1:16 pm 
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Lift heavy you'll bulk and burn.

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PostPosted: Wed Mar 29, 2017 8:34 pm 
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Pay for a one-to-one session with somebody certified at your gym. Tell them what's your goal and ask them to design a fitness routine.

Otherwise you'll most likely end up doing the wrong exercises at the wrong pace with the wrong posture, and you'll pop yourself a knee or a vertebra.

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PostPosted: Wed Mar 29, 2017 10:38 pm 
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Heywood Jablowme wrote:
Lift heavy you'll bulk and burn.


Are you suggesting aiming for between 4-6 reps per set then? And would this be for each different exercise or mix it up with lower weight and higher reps? TIA


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PostPosted: Wed Mar 29, 2017 10:48 pm 
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Stoliar wrote:
Pay for a one-to-one session with somebody certified at your gym. Tell them what's your goal and ask them to design a fitness routine.

Otherwise you'll most likely end up doing the wrong exercises at the wrong pace with the wrong posture, and you'll pop yourself a knee or a vertebra.


Thanks for your advice. However should've mentioned that I'm not new to the gym. Used to go with a friend who was a PT so very comfortable with pace and posture while doing the excercises. This was before an illness that had me out for a year though and I've lost all the progress.

Comfortable with making my own workout plan, just wondering what would be best to concentrate on while starting off.


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PostPosted: Thu Mar 30, 2017 12:49 pm 
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DynEira wrote:
Heywood Jablowme wrote:
Lift heavy you'll bulk and burn.


Are you suggesting aiming for between 4-6 reps per set then? And would this be for each different exercise or mix it up with lower weight and higher reps? TIA


I'm suggesting 4 sets per station. 8-10 reps increase weight each set, 4th set rep to failure. if you get past 6 it's not heavy enough.

6 stations usually 1.5 - 2 hours.

Monday = Back

Tuesday = Chest

Wednesday = Legs/abbs

Thursday = Shoulders/Traps

Friday = Arms/abbs

Saturday = Cardio

Sunday = Off

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PostPosted: Wed Apr 05, 2017 3:36 am 
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I will do workout in Gym ...Cycleing , WeIGHT, Lifting

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PostPosted: Wed Apr 05, 2017 4:00 am 
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save your $ if you have a park nearby here is one of my routines..

to start warming up jump the rope..240 times divide it in 60 jumps

1st set, jump straight 60 times or whatever jumps you can but you have to complete the 60 set
rest 1 minute
2nd set, jump one forward one backward
rest 1 minute
3rd set, jump like the boxers one foot first then the other foot
rest 1 minute
4th set, jump with both feet one jump to right one jump to the left
rest 1 minute

you are ready and your earth is working overtime.

start walking fast paced for about 5 minutes...then start jogging at speed you feel comfortable the goal is you have to complete 2 to 3 miles...meanwhile jogging do stops and do sets of 12 push ups goal is minimum of 4 sets....you can mix your set of push ups with sets of backward push ups to work your triceps too minimum is 4 sets of 12 too for a total of 8 sets of push ups .. stop too for sets of 12 abs minimum 4 sets of abs..
and there you go one complete routine of work out you going to start reaping the benefits in about 2 months
you can do more jumps jogging distance and sets as you are getting condition.. I guess you can do this at the gym too, I don't like the gym so I do this outdoors..I do this 3 days a week minimum, and I try to go to my local swimming pool once a week additional to my 3 work out days too but that is optional.
of course you have to eat healthy too.


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PostPosted: Sat Apr 15, 2017 6:06 pm 
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My weekly workout

Everyday.
Poke'mon Go. I walk around and catch poke'mon while hatching eggs with my phone battery set to battery saver setting and the battery saver on in game. I bring a portable charger and I play until my phone is going to die and then I go home. This averages about 20k walked in a day, also helps meet girls who're playing poke'mon.

Every Monday-Friday
-Walk on a treadmill at 3.5 mph with the incline set to [currently 12] for 20 minutes. Usually increase the incline by 0.5 each week, unless it was especially strenuous to get through that week.
-3 sets of 20 crunches on a crunch machine with 45lbs added to it
-200 crunches with my knees up down the center and 200 with my knees laid to the side then 200 on the other side.

Monday, Wednesday, Friday
Reps alternate between 5 and 8 each week on bench, but 1 set of each: shoulder press, incline bench, bench, and decline bench.

I'm limited to a set of 3lb, 15lb, and 20lb dumbbells and one 30lb dumbbell. Currently I'll do 3 sets of 20 with the 20lb dumbells inbetween the benching or 3 sets of 10 from the 30lb dumbbell. Curls, that is.

I also take a medicine ball [forgot the weight] and lay on my back and practice my shot [this is a basketball drill where if you take a ball and lay on your back you shoot it upwards and aim so it lands back on your hand. As you get comfortable with a certain height you start to toss the ball higher and higher. It helps with accuracy. with a medicine ball it works with strength and accuracy... just don't toss it as high with the medicine ball.]. I also move the ball around in circles and reach back as far as I can with one hand and then forward. I have no set rep count for this, it's mostly just to stretch my shoulders.


That is pretty much my workout in a nutshell. I've been losing fat while gaining muscle. How it's affected my weight I don't know [or actually care]. I likely need to gain weight and lose fat.

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PostPosted: Thu Apr 20, 2017 1:16 am 
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Quote:
That is pretty much my workout in a nutshell. I've been losing fat while gaining muscle. How it's affected my weight I don't know [or actually care]. I likely need to gain weight and lose fat.


true, rule of thumb you lose fat so you gain muscle therefore you gain weight because muscles are heavier than fat.


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PostPosted: Fri May 05, 2017 2:51 am 
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I'm not going to give you some workout routine you could find anywhere. But I will say that you need to lift heavy more than anything. Don't injure yourself, but push yourself.

You need to be bicep curling those 40lb dumbbells for reps and work your way up from there over time. That's the only way you'll get your arms swole. Arms, even forearms, are really important. It's one thing chicks are highly attracted to and you can constantly show it off unlike any other body part besides your neck. Get a thick neck and do shrugs if you can too.

Finally, abs. If you have ripped abs it is one of the most DHV things you can have going for you. Women LOVE that shit. But if you are too heavy, you'll have too much loose skin even if you lose the weight and get strong abs, so its pointless to even try. But if you are relatively thin and you think you can get your abs to show through, DO IT. Train them at least three times a week.

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PostPosted: Mon May 08, 2017 3:21 am 
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I'm going to give you a tip my mentor gave me...

Go find a good group fitness class and go to that. I'm not talking crossfit or some shit like that. There are many gyms that offer workout classes that do full body work outs with focus on one muscle/group during that work out.

Now I'm going to explain why... group classes create a supportive community environment where you push others in class and they push you. This means more accountability too... I have a small gym with a really high rating where the lead trainer of the classes will text me get your ass to the gym... it's nice in a weird way.

So keep in mind will power as recent studies have shown is a finite resource. It's not like you have a ton of it, when you use willpower it goes fast and by the end of the day... say after work you have a plan to work on your business or something there simply might not be enough willpower to do that...

This is a way to preserve your willpower. You just need enough willpower to get to the gym at a certain time! THAT'S it! NOTHING ELSE! Someone tells you exactly what to do and if you did it wrong. This is the same reason you can do a personal trainer but they are more expensive and don't quite have a community feel that makes you want to get there.

The other reason I like a class is it's a scheduled work out... that you are accountable for if you want to get your work out in.

I mean, once you have a habit of going to the gym sure branch off do more but to start? Just make a habit of showing up and go from there into a more intricate work out plan when you know it's easy to get to the gym... at first though? I recommend a simple habit of attendance at the gym... that's the hardest step.

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PostPosted: Thu May 11, 2017 11:57 pm 
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I work out at home. 5x5 stronglifts. The lengthy explanations are lost on me.

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PostPosted: Fri May 26, 2017 2:44 am 
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Hello DynEira, your question is commonly asked among the world. "Where do I start?", "Whats the most important part to work on?" These are some important questions , but a few thoughts from the outset will make your journey easier.

Find your intent in working out, everyone has different goals. Person one might need to burn 22lbs of fat to look at his best in contrast to person two might need to burn 11lbs. Body weight, lifestyle, innate strengths(talents), weaknesses all play a major role in your success. In summary, discipline is not optional, but is an element that needs to be emphasized.

In short, to answer your question if you want to burn fat, running on a treadmill is the #1 best option. It will build your core, burn fat, strengthen your legs, lowest injury risk(very important) and release chemical for your brain that will benefit 10+ areas that I wont have time to talk about. I run 7 miles everyday on a treadmill nonstop.

Couple thoughts:

I wouldn't commit to weight lifting if you have excessive fat, instead do light weight lifting.

Start small, add more as you go. If you run 1 mile two days in a row. The third day run 2. On the fourth day run 3.

Once you peak in an activity, maintain your body. Find your limits, 5 miles might be your peak, or 250lbs of bench press can be it. Strive to peak and maintain.

Run to burn fat with light weight lifting, find your desired variations of workouts, once you hit peak, then maintain to stay there while you enjoy the results.(less fat,slimmer body, feeling good, more muscle)

PM me if you have any more questions.

Cheers,
Dom


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PostPosted: Sun Jun 11, 2017 11:51 am 
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DynEira wrote:
OK, so it seems that joining the gym should be the first priority for people starting out. I don't doubt this advice as it's fairly obvious that doing so will improve your looks as well as your health, and in turn your chances with women.

My question however is, what's the most important thing for me to concentrate while starting out? I've been going for a few weeks now, but currently unable to commit to more than twice a week due to plans already in place. Will be able to go 4-5 days week after two weeks or so. At the moment I'd say my body type is average and to improve I'd like to bulk as well as burn fat. Also want to improve my fitness in general as currently it's very poor.

So my question is what would be the most important part to work on? I know that by burning fat, I can improve my fitness at the same time, but wondering if it'd be better to try and bulk first and then work on burning the fat? This way, getting toned would be easier.

Thanks


The most important part to work on is something you are already doing, you are being consistent. Behavior patterns are actually very difficult to change in the long term. Keep at it regular, and start to write down your progress, if you are practicing linear progression, you should be able to add 5lbs to each major compound lift every 1-2 weeks until you start getting closer to a high level of fitness.

It isn't a rush, just stay consistent and regular and do some research on diet, good food high in micro nutrients helps to make all the difference. They help you make your target for a diet while maintaining satiation and proper hormonal balance. Look into cutting down on sugar, starch, and trans fat and attempting to consume fibrous carbs that are low on the GI scale and free from preservatives.

You are off to a great start and you just have to make it a regular habit, the gym is something that pays off years later, rather than immediately, just take your time, don't go too fast or you will eventually get hurt. This can happen without you realizing it, just from poor form, you are more likely to acquire a long term defect from improper form that creates a nagging injury, more than an acute injury caused by immediate trauma, so keep that in mind. Keep it safe and regular and before you know it, your body will look better than the majority of men.


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