The Gym Thread

[KingKhanWC]

Nice pecs Goat.

Do you use a lot of dumbells or prefer the bar to work on those?

[GOAT]

Dumbbells man. I have really skinny wrists (I used to be very skinny - check first pic for the wrists) so I could never have my arm perfectly straight, wrist would always be bent.

Get a better stretch and ROM too. Not pressing anything impressive on that just yet, 75s on the incline and 80s on the flat DB. Hopefully 100s on either one sometime soon!

[in_cutter]

Originally Posted by GOAT Dumbbells man. I have really skinny wrists (I used to be very skinny - check first pic for the wrists) so I could never have my arm perfectly straight, wrist would always be bent. Get a better stretch and ROM too. Not pressing anything impressive on that just yet, 75s on the incline and 80s on the flat DB. Hopefully 100s on either one sometime soon!

So it is'nt necessary to use the bar??

[GOAT]

For your chest? Not at all. If dumbbells work better for you, use them. They're just as effective if not more as barbells. Obviously you'll still be using the barbell for other exercises.. but it's fine to have no barbell on chest day.

[in_cutter]

Originally Posted by GOAT For your chest? Not at all. If dumbbells work better for you, use them. They're just as effective if not more as barbells. Obviously you'll still be using the barbell for other exercises.. but it's fine to have no barbell on chest day.

Yeah for chest. I normally start with barbell (straight/incline/decline), then switch to dumbells (3 sets).

[rahulrulezz]

Goat great job. I gotta check ur schedule. I have seen people around me who have worked for more than 5 years but not even close to ur shape n size. Even I have been working out for more than than 3 years(5 days/week, 1 n half hour) yet u look to have more size n toning than me. 8 months for this kinda looks impossible.

[GOAT]

Muscle memory probably played a big role, I used to bench press from grades 10-11 and hit the weight room or at home. Didn't get up very high, 125 lbs ish? From grade 12 - end of first year I had no weight training whatsoever. Worked out that summer into october pretty light, 1 full body or so but I got my strength up to bodyweight at least on the important lifts. Then I stopped again till about a two month period in summer before 3rd year. Didn't start up again until May of this year with interspersed sessions in the gym - say like 5 times in a semester lol. I made gains before my big breaks but I put on a ton of fat during the school year. From May to present is where I've been hitting up the gym regularly and seriously, with an okay diet. No doubt muscle memory played a part there.

I have good chest genetics though. My middle chest is lagging if i'm standing with my arms wide out but its super wide. Same with my lats.

[GOAT]

Originally Posted by in_cutter Yeah for chest. I normally start with barbell (straight/incline/decline), then switch to dumbells (3 sets).

No point in decline and flat benching.. they work the part of the pec. Decline works more of the pec, actually.

I did this up till a week ago:

DB flat bench - 5 x 5 working up to the heaviest weight
DB incline bench - 3 x 5 same as above
DB incline flies - 3 x 12-20
Cable Crossovers and flies - 4-5 of 8-15

A lot of people use the Dorian layout, which is honestly great too

Decline Barbell Bench - 1 working set, 2 warm ups
DB Incline bench - 1 working set, 1 warm up I think
DB flies - not sure about set/reps, check the program on bodybuilding.com


edit:

@ RR, you don't eat any meat right? What about whey protein at the least?

[Saqs]

GOAT = Beast!

[Saqs]

Goatbearpigdog - what is your diet like kneegrow?

[GOAT]

It's not that great. I usually skip breakfast or just have a granola bar and some milk. Otherwise it consists of a lot of chicken. Ton of chicken breast. I love breast(s). I like broccoli too. Usually have whole grains or typical basmati rice for carbs. I eat keema a lot too. I honestly have keema at least once or twice a day every day with rice. Protein shake pre/during/or post workout.

I'm gonna have to start counting carbs if I want to get real lean and have a full six pack without flexing

[Saqs]

Cool cool

So does this mean you do not indulge in soft drinks and chocolate?

Also now i have the perfect excuse to devour entire goats.

[KingKhanWC]

Originally Posted by GOAT Dumbbells man. I have really skinny wrists (I used to be very skinny - check first pic for the wrists) so I could never have my arm perfectly straight, wrist would always be bent. Get a better stretch and ROM too. Not pressing anything impressive on that just yet, 75s on the incline and 80s on the flat DB. Hopefully 100s on either one sometime soon!

Bro first of all what's with the lbs in the US/Canada? Everyone now uses kg's including the olympics.

Everyone has their own ways of training but for chest the routine I just love is...

Warm up for at leat 20 mins by doing running stretches, press ups and light weight on the bar. I then use the bar first and put on a very heavy weight with someone spotting. E.g if I'm repping 80kgs then I would put on 120kg weights and slowly try to push out a couple of reps with spotters help. I then use the bench to rep out 3 sets at a certain weight. Then I move onto dumbells, incline, flat and decline with the most weight I can handle where I can push 8-10 reps. Then I move onto some flys and then finish off with some work on the triceps. I find using a heavy wieght first gives it old chest a real pump

[Poison]

mirin/10 GOAT. I'll post once summer comes around and I'm cuttin' nom sayin'?

[GOAT]

Yeah I avoid all that stuff. I use to love reese's but dear God, that **** is fattening as hell.

Like I said above, no point in doing flat and decline unless you're changing your grip up (hammer presses).

Pounds are used in most bodybuilding, and that's what most of us do. We don't train Olympic lifts and even if we did, pounds are so much better in terms of tracking your progress on lifts. It doesn't matter though, you're lifting the same amount at the end of the day.

120 KG is a solid bench though, probably best in this thread!

[GOAT]

Originally Posted by Poison mirin/10 GOAT. I'll post once summer comes around and I'm cuttin' nom sayin'?

We have to make PP jealous of our beastly physiques

KKWC post up a pic too.

[UP]

How much water should one drink while working out at a gym for one hour?

[Ashraful_Rox]

Great Pic Goat, will post mine soon. But I don't want to built like that, just want to be toned like Ryan Gosling or Reynolds but Goat is a beast

[Cover Drive]

Originally Posted by GOAT Dumbbells man. I have really skinny wrists (I used to be very skinny - check first pic for the wrists) so I could never have my arm perfectly straight, wrist would always be bent. Get a better stretch and ROM too. Not pressing anything impressive on that just yet, 75s on the incline and 80s on the flat DB. Hopefully 100s on either one sometime soon!

I can be witness for bolded part

[Cover Drive]

Originally Posted by GOAT It's not that great. I usually skip breakfast or just have a granola bar and some milk. Otherwise it consists of a lot of chicken. Ton of chicken breast. I love breast(s). I like broccoli too. Usually have whole grains or typical basmati rice for carbs. I eat keema a lot too. I honestly have keema at least once or twice a day every day with rice. Protein shake pre/during/or post workout. I'm gonna have to start counting carbs if I want to get real lean and have a full six pack without flexing

Bro give me a diet plan man need to cut some weight lol.

[Please don't list any vegetables I don't eat them ]

[Poison]

Originally Posted by UP How much water should one drink while working out at a gym for one hour?

Approx 29 litres

[GOAT]

Originally Posted by Cover Drive Bro give me a diet plan man need to cut some weight lol. [Please don't list any vegetables I don't eat them ]

Haha, nutrition is my weak point but to lose weight, you need a caloric deficit. Do some sort of physical activity and eat less. Cut carbs, eat more lean meats and source of proteins. Green veggies are awesome too.

It's rough though because a lot of our Pakistani food is like a death sentence when it comes to keeping off fat.

lol and Reynolds has a lot of muscle on his frame, dude is an absolute beast. idealphysique/10

[Poison]

Disagree, his proportions are fantastic but even then his forearms and arms overall are too small bro.

Delts and traps also lacking, the only ideal physique is the man who's in my dp [I know it's as close to impossible as impossible gets]

On a srs note my final aim is Dwayne Johnson, or if not, Vin Diesel. Need dat der mass son

[GOAT]

I have many ideal physiques though. Who I realistically want to look like are Rob Riches and Steve Cook, these guys are beastly.

Too short for Dwayne Johnson brag. 5'8" right hereee

[Poison]

Same boat brother, I'm 5'9 maybe pushing 5'10 and I think I'd need to be 225lbs or higher to get that sort of size

Must start eating like horse

[GOAT]

You'd need sterons, friend. Sterons.

[Cover Drive]

Originally Posted by GOAT Haha, nutrition is my weak point but to lose weight, you need a caloric deficit. Do some sort of physical activity and eat less. Cut carbs, eat more lean meats and source of proteins. Green veggies are awesome too. It's rough though because a lot of our Pakistani food is like a death sentence when it comes to keeping off fat. lol and Reynolds has a lot of muscle on his frame, dude is an absolute beast. idealphysique/10

Is running and elliptical good to lose weight?

I just have two meals really, one breakfast where most of the time I have two bagels along two cup of milk and then a lunch/dinner. At night when I'm studying I probably eat a pack of Kettle Cooked chips.

But on weekends sometimes I end up having Paratha's, Channa Bartuhras etc

Anything in particular I have to do and avoid?

[Fireworks11]

Awesome pics goat. What a beast .

[Poison]

Eat five times a day at least CD. Smaller portions

[Romali_rotti]

Originally Posted by Poison Same boat brother, I'm 5'9 maybe pushing 5'10 and I think I'd need to be 225lbs or higher to get that sort of size

Its alright kid, one day we will hook up and ill show you the way.......

[chaiwala]

Originally Posted by Romali_rotti Its alright kid, one day we will hook up and ill show you the way.......

[GOAT]

Is it just me or did this thread just get fat?

edit:

LOL^

just

LOL






LOL

[Poison]

i'm a bit scared ...

[Romali_rotti]

Originally Posted by Poison i'm a bit scared ...

Be SCARED, VERY SCARED if you are SCARED of getting BIG ;)

[in_cutter]

This is my progress after one & half months of hard workouts. As you can see, alot of work to do. Look at that flab :-O

[Ashraful_Rox]

One question do you guys shave your chest hair and belly hair, it looks as if you all shaved? why not go for the wolverine look

[Poison]

Pull yo pants up in_cutter

[GOAT]

Originally Posted by in_cutter This is my progress after one & half months of hard workouts. As you can see, alot of work to do. Look at that flab :-O

That's not too bad of a starting point for 1.5 months tbh. You have some pec development. Work on strength and focus on building muscle, you'll cut fat at the same time for the time being.

Originally Posted by Ashraful_Rox One question do you guys shave your chest hair and belly hair, it looks as if you all shaved? why not go for the wolverine look

lulz I do shave but I have hair in that pic. You can kind of see it in the pics but they're not high res so it just looks grainy. Body hairs all up to preference but it's so much more comfortable and Islamically recommended to trim your body hair.

[Ashraful_Rox]

^ Thanks for the info, didn't knew that brother. I thought you were only suppose to shave arm pit hair and niche ki baal, thought shaving chest hair was haram as told by a few friends and cousins. The first thing in the morning tomorrow I will be hairless. Freedom.

[nabeel_1990]

I think boxing is an excellent way to shape up with weights, I currently box three times a week with a personal boxing trainer and I have lost a lot of weight and now I have gone back into weight training too so I am not stiff anymore. Obviously the main thing is to eat right esp a lot of protein and drink plenty of water but I know this must have been mentioned in the thread about a 100 times lol.

[Ashraful_Rox]

I feel cold
Never doing it ever again.

[kingusama92]

GOAT, just saw your pics.

Just, wow. Amazing work, man.

[kingusama92]

This thread reminds me of Kevin Hart's bit on the Gym.

[Love Pakistan]

"Starting Gym tomorrow" are exactly the words I say to myself every night before I sleep...

[MAJID-SHAH]

Been training 3x a week for the past 5 months or so, combined with a good diet and plenty of water

[Cover Drive]

Originally Posted by Love Pakistan "Starting Gym tomorrow" are exactly the words I say to myself every night before I sleep...

I say that three to four times a day at lest and yet don't start

[Sir.Unique]

started yesterday am really tired what do you people recommend to a newcomer

I am 18 / 75 KG / 5,11

Should i be doing more cardio or weights ?

Obviously i want to get big but not really big I have some stuff to settle back home

[Sir.Unique]

whould i use Smith Machine for bench press or free weights i heard the smith machine is a lot safer but than the trainer said to me at the gym it puts a lots of tension on your shoulders so free weight is better

[Cover Drive]

ANd I still haven't started it yet!! !!

InshAllah after midterms I will hit gym right away, I have seriously gained lot of weight over past one year.

I will become Dwanye Laverrock if I go the way I am going for next three years, guaranteed!

[Sir.Unique]

Originally Posted by Cover Drive ANd I still haven't started it yet!! !! InshAllah after midterms I will hit gym right away, I have seriously gained lot of weight over past one year. I will become Dwanye Laverrock if I go the way I am going for next three years, guaranteed!

Bro grab a friend or someone you know and both got together honestly it motivates you a lot you 2 can look after each other as well, when you have joined you get so lazy sometimes you say i will got tomarow thats when you need someone to say lets go


I have only been for 2-3 weeks and it feels great


+ to put all ur bats into good use you will need te extra fit or they will remain in your bedroom/shed forever

[Cover Drive]

Originally Posted by Sir.Unique Bro grab a friend or someone you know and both got together honestly it motivates you a lot you 2 can look after each other as well, when you have joined you get so lazy sometimes you say i will got tomarow thats when you need someone to say lets go I have only been for 2-3 weeks and it feels great + to put all ur bats into good use you will need te extra fit or they will remain in your bedroom/shed forever

True, there are some who offer me every now and then but I refuse them

What have you been doing so far?

Nahh I will make use of all bats don't worry

[Theo_14]

I've signed up as a member (monthly) for a gym which is opening very soon, looking forward to working out there. The facilities there look awesome.

Recently started to train 'seriously' at home after borrowing few weight lifts of my friend aka absolute beast. Have no intentions to work on my abs as I personally think they are fine, credit goes to football there, however I'm keen to work on my triceps and biceps.

Any tips on how many reps/sets to do every day - and techniques (although I know some) then feel free to quote me, tips would be appreciated... Thanks.

[Third Umpire]

Guys,

Do you do cardio along with weights (those of you who are defined and buff)?

I want to get into a serious weight routine but also want to keep doing cardio a couple times a week. does anyone have any experience with this?

Also, can anyone point me to a total body workout routine? I dont wanna get big, but wanna get strong and well defined, and maybe add some muscle size but not a lot.

Any tips? thanks very much.

[Third Umpire]

Also to the body shavers... how do you do it?? Just use a trimmer, or waxing, or razor? And how often?

[Poison]

Originally Posted by Theo_14 I've signed up as a member (monthly) for a gym which is opening very soon, looking forward to working out there. The facilities there look awesome. Recently started to train 'seriously' at home after borrowing few weight lifts of my friend aka absolute beast. Have no intentions to work on my abs as I personally think they are fine, credit goes to football there, however I'm keen to work on my triceps and biceps. Any tips on how many reps/sets to do every day - and techniques (although I know some) then feel free to quote me, tips would be appreciated... Thanks.

Step 1 - Don't be keen to work on your triceps and biceps
Step 2 - Eat like a wild ox
Step 3 - Do compound exercises, not isolation exercises; deadlifts, chinups, squats, bench press.

Your arms get more than enough of a workout from compound exercises, don't make the noob (I made it and I think everyone did) mistake of hitting the isolation exercises first.

[Poison]

Originally Posted by Third Umpire Guys, Do you do cardio along with weights (those of you who are defined and buff)? I want to get into a serious weight routine but also want to keep doing cardio a couple times a week. does anyone have any experience with this? Also, can anyone point me to a total body workout routine? I dont wanna get big, but wanna get strong and well defined, and maybe add some muscle size but not a lot. Any tips? thanks very much.

If you're from the subcontinent you need to do cardio + weights to keep off the fat. Don't overdo the cardio though, I'd say max half an hour per session of interval training, otherwise you might be burning your muscle.

Look at 5x5 Rippetoes for starting mass.

Originally Posted by Third Umpire Also to the body shavers... how do you do it?? Just use a trimmer, or waxing, or razor? And how often?

Don't use shavers, trimmers or waxing, use Veet or another hair removal cream. It's a bit messy, but no itchiness, no extra regrowth and you feel like a baby's bottom all over

[Third Umpire]

Originally Posted by Poison If you're from the subcontinent you need to do cardio + weights to keep off the fat. Don't overdo the cardio though, I'd say max half an hour per session of interval training, otherwise you might be burning your muscle. Look at 5x5 Rippetoes for starting mass. Don't use shavers, trimmers or waxing, use Veet or another hair removal cream. It's a bit messy, but no itchiness, no extra regrowth and you feel like a baby's bottom all over

Thanks bro...I couldn't find 5x5 Rippetoes.. but did find StrongLift 5x5

http://stronglifts.com/stronglifts-5...ining-program/

Any opinion on this? Some dude called Mehdi has created it so it must be right

[TheHK16]

how do you build long lean muscles?

[Poison]

Stronglifts and Rippetoes are teh same thing, start immediately

[Cover Drive]

Originally Posted by Poison If you're from the subcontinent you need to do cardio + weights to keep off the fat. Don't overdo the cardio though, I'd say max half an hour per session of interval training, otherwise you might be burning your muscle. Look at 5x5 Rippetoes for starting mass.

Cardio + weights same day?

I mean if you do cardio for first 30 minutes then for next 30 minutes its weights?

[Theo_14]

Originally Posted by Poison Step 1 - Don't be keen to work on your triceps and biceps Step 2 - Eat like a wild ox Step 3 - Do compound exercises, not isolation exercises; deadlifts, chinups, squats, bench press. Your arms get more than enough of a workout from compound exercises, don't make the noob (I made it and I think everyone did) mistake of hitting the isolation exercises first.

Tick [for the step marked in bold].

I eat alot actually... Infact now started to eat more food containing protein. 2 tins of tuna everyday does the trick along with Protein shakes which I ordered from some local gym website.

Any reasons why I shouldn't do isolation exercises first? Also any website to compound excercises would be really helpfull. Thanks.

[TheHK16]

lifting weights didn't help me

that's why i stopped

[12cavalry]

Originally Posted by GOAT It's a protein shake. There is no way you can get the required protein intake from normal food without getting fat or having some sort of negative effect on your body. It used to upset my stomach too, but then I manned up and saw the size gains that come with a proper protein intake. Protein shakes are probably the only really legit 'supplement' you can take, don't discourage others from using them. edit; 100% Gold Standard Whey is so easy. Never had a stomach problem and it mixes like nothing. Tastes great too.

Goat what about Whey Protein during cutting phase (sounds alot better than weight loss ) ?
I am already taking couple of grilled chicken breasts for lunch and 2-3 egg whites in my breakfast.

I read somewhere that Whey Protein comes as isolate, concentrate and blend, which one do you recommend?

[GOAT]

Pretty sure 100% is a blend with isolates and some other stuff. Just get Whey from ON, Gaspari, and you can't really go wrong.

And protein shakes are probably best taken during a cut. Helps you get in max protein with the least amount of calories, more protein = less muscle mass lost.

[Theo_14]

I've decided to focus on compound excercises rather then isolation excercises... This is something nearly everyone has advised me to do.

Regarding protein being discussion above - I usually have two tins of tuna every day along with 'baked' beans, although I wouldn't say that is anywhere near the level of protein shakes, should be ordering a protein shake very soon.

With Carbs... Usually the rice, meat and pasta.

Very good website this :
http://skinnybulkup.com/compound-exercises/

Shall this very soon, any tips or advise etc would be appreciated.

[Gujar]

[Cover Drive]

How many calories should one burn in his starting days in order to cut down weight?

[TheHK16]

more than you take in

[12cavalry]

^ More than you consume.

[Cover Drive]

I don't count or keep track of how much I consumer, but what's average daily calories one should burn, GOAT?

[Gujar]

Originally Posted by Cover Drive I don't count or keep track of how much I consumer, but what's average daily calories one should burn, GOAT?

If you're serious about losing weight then you should count calories. 2000 calories is the RDA for an average adult. You need to know what your basal metabolic rate is (roughly). This tells you how many calories you burn on an average day without exercising or any sort of work taken into account. Assuming you're not very muscular or athletic then this is around 1600 for a young male. This means you burn 1600 calories a day without any extra exercise. Anything you consume over this therefore has to be burnt via working out. Assuming you eat 2300 calories a day, you need to create a deficit by burning over 700 calories a day.

Now a lot of these 700 calories will be burnt just doing your day to day activities such as walking, climbing stairs, housework etc. Over the course of a day this may total 400-500 calories. Therefore you should aim to burn over 200 calories a day to ensure you're burning more then you consume.

[GOAT]

700 is a larger then normal deficit, most guys who train like bodybuilders cut on 500 and increase if that fails. Keep in mind building muscle also burns fat, and since most of you are skinny with some belly fat, added muscle mass will do you good. You can't just cut weight till there's nothing left, you HAVE to build some muscle to look decent.

[GOAT]

But yes count calories, look at what your break down us. We South Asians get in a lot more carbs then we should. 0 protein content and tons of carbs in a lot of our meals.

[Cover Drive]

Gujar bro how do I check my metabolism and how much it is burning? DO I have to get a meter system fixed somewhere ?

GOAT, you know how like look and know my body type so you reckon I just work out which will add muscles and burn fat rather than just doing running and elliptical (which I have been doing for two days now).

[Poison]

There's a fine line between doing too much cardio and losing mass and doing just the right amount and losing fat. Don't cross it

[anakwalajinn]

salaam.

do I get buff by mixing protein whey powder in the milk for my cereal?

[Cover Drive]

Originally Posted by Poison There's a fine line between doing too much cardio and losing mass and doing just the right amount and losing fat. Don't cross it

Ah okay.

Did elliptical for third time in past three days and the trainer said I should burn 500 calories if I were to lose a pound a week and woud also have to give up junk etc

[anakwalajinn]

Originally Posted by Cover Drive Ah okay. Did elliptical for third time in past three days and the trainer said I should burn 500 calories if I were to lose a pound a week and woud also have to give up junk etc

want to get in shape so u can become a better and fitter runner between the wickets?

[Cover Drive]

Originally Posted by anakwalajinn want to get in shape so u can become a better and fitter runner between the wickets?

WRONG!!!!

Want to get in better shape so I can do better clubbing yaar

[anakwalajinn]

Originally Posted by Cover Drive WRONG!!!! Want to get in better shape so I can do better clubbing yaar

lol hahaha. why u using that pissed ismiley?
I wanna get in better shape to become a better runner between the wickets