The Official Workout Thread

[Cuthbert]

Originally Posted by Dr. Rez

All the science in the world doesnt mean anything when people react differently to different things.

5 reps may work best for some, and others may stagnate and not get anywhere. I know some guys that are ****ing massive and pretty much just do body weight and cardio type stuff. Its mainly genetics and learning your body.

Yeah agree entirely with this. My main point was that, it is not black and white to say 4-6 = size.

Likewise, Kai Greene may work in low repetitions/heavy weights, whereas one of my favourite bodybuilders, Serge Nubret, had a crazy routine. It was 6 days a week, 2 muscle groups per day, and the structure of the workout was 4 exercises each muscle group, 8 sets, 12 reps, except for hamstrings which were 15 reps. 30 seconds rest between sets except for leg movements like squat and leg press which were 1 minute. It is very intense, you're using a very, very light weight for this as by the last couple of sets you really are struggling.

It's a 3 day split, 1 rest day = Sunday.
A = Quads & Chest
B = Back & Hamstrings
C = Shoulders & Arms.

A, B, C, A, B, C, rest.

So a typical 'A' day would be:

Quads:

Squats x 8 sets, 12 reps
Lunges x 8 sets, 12 reps
Leg press x 8 sets, 12 reps
Leg extension x 8 sets, 12 reps

Chest:

Bench press x 8 sets, 12 reps
Dumbbell press x 8 sets, 12 reps
Dumbbell fly x 8 sets, 12 reps
Incline fly x 8 sets, 12 reps

Nubret did something like 2,000 crunches a day as his core workout as well I think. No cardio either. I did this for about 2-3 months in 2010.

[Dr_Rez]

Dude must have eaten a ****ing ton to not lose weight.

[Cuthbert]

Originally Posted by Dr. Rez

Dude must have eaten a ****ing ton to not lose weight.

Yep, 4lbs of horse meat a day, amongst other things I think. The first time I did this, I was dizzy near the end as I didn't eat properly before training.

The guy I got this routine off eats 3kg of beef mince per day. That's the thing with this, it's not for everyone because if you don't eat like he said, you're gonna get nowhere.

[FETCHER.]

Um, why would a body builder train for endurance? They don't need to do anything except hold poses. I am being deadly serious, I study this ****. 4-6 reps are for strength and with strength comes size, it's common sense... I will upload photos of my own notes and papers if you need me to. I study sports and fitness which is a mixture between training to become a PT and a sports coach, half of my whole working week is dedicated to spending time in the gym and learning all different techniques (like compound and isolated exercises, free weight exercises and various other techniques for becoming 'healthy' or helping the client achieve certain goals.) I will come back in here when I go on my laptop and go through your weekly exercise regime. I don't think I know best either, I'm just telling you what I've been learning which is approved by the Scottish qualifications authority. In something like sports and fitness loads of people have loads of different ideas, so when you use the Internet you're gonna become likely to read a lot of it. I'm not saying its bs, I'm just suggesting it might not be as effective.

[Rjinn]

Body builders may not be doing it for strength but being fit is about strengthening your body. In order to gain muscle you have to strengthen it, that's how it builds. That's why we use weights and devices that are heavy so we build strength up enough to lift them. Body builders keep stepping up the weight. Endurance just stretches out the duration of the weight so the strength of it is working longer.

Ego fitness is just sad by the way.

[Unknown Soldier]

Originally Posted by Rjinn

Body builders may not be doing it for strength but being fit is about strengthening your body. In order to gain muscle you have to strengthen it, that's how it builds. That's why we use weights and devices that are heavy so we build strength up enough to lift them. Body builders keep stepping up the weight. Endurance just stretches out the duration of the weight so the strength of it is working longer.

Ego fitness is just sad by the way.

I've always found body builders to be a bunch of unfit people anyway, one of my best friends was a body builder (now sadly passed away in an accident) he came out running with me many years ago and the guy dropped off my pace within 10 minutes and he looked shattered! I've always found body builders to be strong mothers and high on vanity but can't move for shit.

[FETCHER.]

Most people who love weight lifting neglect doing any cardio. They hate it.

[Unknown Soldier]

Originally Posted by FETCHER.

Most people who love weight lifting neglect doing any cardio. They hate it.

It's logical they would, any heavy cardio activity is going to reduce the bulk that they're looking for. I've been endurance training for best on nearly 20 years and I've always found the fittest and strongest guys were the ones that did a variety of endurance activities, that was then backed up by a programme of weight-training to boost strength.

[Rjinn]

Muscle work without cardio does make you bulky fast. I worked out without cardio for 3 month and became a mass. Cardio was such a struggle because of heavy smoking, so I left it.

Before that, I used to work out 1-2 hours each day for 2 years. Cardio more so than weights, my body was completely different and actually felt the strength of my entire system. No bulk at all, just the right shape.

[TheBig3]

Why Running is Incredible Medicine for your Brain