Don’t forget to do proper stretches.
Otherwise… ouch…
I can vouch for that 
Also, rest. If your muscles fucking hurt, then don’t fucking work them out the next day. They need time to recover (has learned that lesson the hard way…)
So SRK WL/N Thread, I’ve got a couple questions:
For someone whose in say, above average shape and is trying to get to average weightlifting level, what’s a good amount of weight lifting to shoot for if I’m say, 160-165 pounds? I used to weight like 220, but over the past 8 months I drove the weight down by eating stricter/working out more, but I never got the hang of weightlifting and now I’m trying to bulk up. So what would you say is an average weightlifting ability for someone of my weight?
Also, got any guides/lessons to read up for the proper weightlifting techniques? I just kinda go off what I’ve learned, but it’s horribly narrow.
Any tips are appreciated, thnx for any help guys.
I have some questions on the fabled Brad Pitt work out on page one. I noticed there are absolutely no ab work outs and the only leg work out is the 45 minutes of jogging. Now, isn’t that a bit strange to ignore the main center of balance, or am I just missing something?
So if im interested in losing weight, should I be doing like numerous light sets or a few heavy ones?
Numerous light sets probably. Cardio is the key if you wanna lose weight though, along with a good diet.
yea I just dont want to lose too much muscle in the process
Mix it up.
3 sets of 12 will you work hard. 4 sets of 9 will work you hard and so will 5 sets of 7. Doing any of those will make your body use energy and shed fat off. Though, if you want to sacrifice as little strength as possible, I’d definitely go for heavy ones.
I dunno bud, from my experience i found staying with heavy weights, 10 rep’ish is the way to go, always.
The way i see it, heavy weights promote the most muscle growth and minimum muscle atrophy. So it obviously seems the best way to minimise collateral damage from diet + cardio. If you completely carb deplete, going heavy isn’t really a viable option if you’re not feeling up to it, which was when i would do high reps, but you really have to be taking in hardly any carbs for that to occur. This guy is probably just cleaning up his diet and adding cardio, i don’t think he should switch to light weights and high reps unless he wants to lose more muscle.
Saying that if high reps work for people then give it a blast!
Yeah, I never really try and lose weight so I just thought the more reps the more aerobic of a workout you’ll get. I’m always trying to bulk so I wasn’t too sure lol.
Hows your diet going Mullah?
I think you’re right, but running is even better an aerobic workout so i’d do that instead, and try to keep your mass building weights routine to stave off muscle loss.
ahhh, well its going okay. The belly is pretty persistant, but i guess with only 10-15 mins of cardio i can’t expect it to fly off that fast. I’m eating pretty well, i think in 2 months i’ll have some semblence of a 6-pack, i’m not rushing it like i normally do , i’m trying to eat in a way i can do consistantly so i don’t get a 6 pack for a month and then lose it right after like i normally do.
The hardest thing is eating healthy when i get home, trying to get the girlfriend to make salad to eat with my chicken breasts/ steak/ burger patties. Gotta stop eating rice and shit at 9 PM onwards. lol
Hows your physique shaping up?
Lots of misinformation in here recently.
For fat loss, the fastest and most efficient way to achieve your goals is to lift heavy compound weights within the 1-5 rep range while having a well planned out and apportioned diet. To facilitate the heavy compound lifts, one can also add anaerobic interval style training since it’s not CNS intensive and will not seriously impair your heavy lifting days.
so what do you guys do for breakfast? I’m looking for something fast/healthy.
I started doing that “6-pack abs in 16 weeks” thing last week with my roommate and we’re pretty serious about following through with it. Thing is, I don’t really know what to eat. The workouts are pretty hard and I noticed I get tired during the day (like if I work out in the morning). I dunno if this is something I have to get used to or if it’s because of what I’m eating.
Lately I’ve been having oatmeal for breakfast but it takes me a while because I like it with skim milk + heat it up in the stove as opposed to the microwave. I was just wondering what works for you guys.
on an “fyi”, I went down from ~230 lbs to 165 during the past couple of months, not really doing much exercise during that time, so I guess I’m kinda trying to catch up now. My current goal is to reach 160. I don’t know how that’ll work now that I started trying to build some muscle (my goal is to be “lean” though, I don’t really want to get to the “buff” state).
See here is the story. About a year and a half ago I was 6’4" 410 lbs and I was like man fuck this Im tired of being big. After all cardio for that long, I am now 6’4" 290. Well a about 6 months ago I went to the gym and lifted weights with a friend. When I was big I was doing like 350 max on benching and just generally lifting heavy all around. Well When I tried lifting again My max was like 135. I burned a shitload of muscle in the process of losing all that weight. Well Now I got my bench max up to around 200 and that is basically where I want to keep it. I now just want to get rid of all this leftover fat and tone up this loose skin I have in some places.
Ps I cant do deadlifts or squats or anything that uses knees too much because when I was younger I fucked up my knees wrestling around and now they give me all sorts of trouble sometimes. But its weird though cuz I can do cardio with no problems.
good job on shedding all that weight man. just keep it up!
Protein powder & water / egg whites / cup milk.
somtimes all in one container :looney:
1-5 rep range is most efficient, but if he’s not a seasoned/long time lifter then wouldn’t something like 4 sets of 6 be just as good? (or some other set/rep scheme)
really? well shit, I was going that workout you mentioned before at my normal 3 sets of 8-10 reps…i guess I should add weight and lower my reps…
So, I’m reading a bunch of articles online, and I’ve read that trying to maintain or achieve cutness while bulking up is either impractical or impossible.
I’m an ectomorph type that’s currently 153 lbs. (was about 135 lbs. 4 months ago), and I’m doing pretty much everything I should be doing at this point to gain weight–about 6 meals a day (healthy stuff like whole grains, lean meats, etc.), working out different muscle groups 3 times a week (got no gym, so not much compound stuff I can do), and stuff like that.
The only thing I’m worried about is that I do cardio on a consistent basis, around 4-5 times a week, 15 minutes of hard cycling at a time right before my workout. If cardio’s going to cut into my calorie gains, should I just not do cardio at all? Or will doing cardio help reduce body fat and increase cutness?
Very very good Q ^
That’s pretty much what I wanted to know.
I’m 5"8 and 165 lb as I mentioned before, and I need to gain mass and get cut / definition at the same time.
How can I accomplish that? and more importantly, is it even feasable?
Secondly if it’s not, then I’ll probably just remain medium sized but get a nice defintion overall as my main goal.
Like the brad pitt fight club routine, I heard he weighed in at 155lbs but looked really strong.
Well you don’t need to resort to heavy sets if you’re getting results from other schemes as well. Lifting heavy is definitely good if you need gains which you don’t seem to get anymore from something such as 4 sets of 8.
You can increase muscle mass while keeping body fat at a minimal.