Hey guys I got a question. I started going back into the gym for the first time after like 6 months. I decided to do biceps and I think I may have pushed myself a bit too much. The day after my arms are feeling like shit. I gotta keep my arms bent. It’s painful trying to straighten my arms out. When I do it feels like my muscles gonna like tear. It’s been two days since I gone to the gym and it hasn’t gone away. Is this a serious prob and should I have this checked out? Or is this gonna heal after time?
eat more. like you said, it’s been a while… you’re gonna have to up your protein intake from now if you don’t want it to hurt next workout. eat more and it’ll recover sooner.
There’s a whole variety for arms. Abs you can do weighted crunches or bicycle-esque style which is you pull on knee and opposite elbow together then switch; squats and deadlifts work your core pretty hard too though.
I don’t believe in that ideal weight crap. I’m suppose to be 157 lbs for 5’8" 1/2 and I’m 160, but I still look thin.
I dont think ideal BMI takes into consideration muscles mass…
I guess its an ok measure for those that arent working out… but for those that have been working out for a while, you will almost always be considered overweight, since you will have more muscle (muscle heavier than fat).
So, I dont know. For me, I ask myself, how strong do I want to be? not how big do I want to be. Then when i reach this goal, I will retain that strength while I work on my cardio. Its up to you where you want to strike your balance… I dont think anything is ideal per se, but perhaps ideal for a certain goal or specific sport.
like Ryad said BMI, doesn’t account for the mass/fat/water composition. though, i hear in some countries (e.g. Australia) you can’t get into the armed forces if your BMI is above a certain level. a recruiter told how there was this one huge rugby player who had excellent cardiovascular, but could only get in after an appeals process since his BMI was sitting on 30.
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anyone got any good bodyweight exercises a guy could try? i’m trying to develop more of a gymnast’s physique, but i don’t have access to equipment.
one thing i do have is a dip and chin up station (like this), but i can’t think of anything new to do with it other than weighted dips/chin ups.
only thing i can name which i haven’t done is planches… mainly cause they’ve been damn difficult so far.
During dips if you tilt inwards, your chest gets a bit of a workout.
Small arm circles work your shoulders which can be done in a number of positions such as having them straight up like you’re touching the sky, forward like you were reaching for something in front of you, or straight out to your sides.
3-point push ups for your chest. You hold yourself 2 seconds at the top, go down halfway and hold yourself for 2 seconds, down to the bottom and hold again for 2 seconds, back up at the middle hold for 2 seconds, and finally back to the top; that’s 1 rep.
Hyperextensions for you lower back if you a bench or something like one.
Weightless squats wouldn’t hurt.
Shoulder pushups if you can do those.
I’m sure there are more, that’s what I can think of at the moment.
i’ll give those a shot, though maybe not the 3-point pushups since i’d be doing too many. shoulder push-ups look interesting.
as for dips: if you tilt inwards they work your chest, if you remain upright they hit the triceps more. supposedly there are a ton of ways to do dips i’m not aware of :S
that’s the funny thing… i think there one experiment where they took gymnasts who never touched a weight in their life. they checked how much they could bench/squat/deadlift, and all results were well above average (e.g. at least bodyweight for a good number of reps).
thing i really like about the gymnast’s physique is it’s functional as well as asthetically appealing. it’d take mad work to maintain though.
i dont find planches that hard to do…just hard to hold. I can lift my own weight i think cause i can do planches to handstands…i’m working on doing planch push-ups i can do 2-3 at most right now. But really it seems like more practice and getting used to it than anything else. I’m doing them for breakdancing so i can do bboy freezes.
So I decided to do an upper/lower 4 day split for the summer. But I have a few question about the lower excerises.
What is the difference between romanian deadlifts and deadlifts?
Right now Im doing pretty light on squats but it still kinda hurts on where the bar rest on my back, will i get used to this or will it just hurt more when i start adding more weight? Is there anything i can do about this?