[Closed] How's this gym workout for weight loss?

That ^^ appeals to me a bit more tbh.

If you want to know more, let me know - I can show you the programming etc..

They're a bit light on detail before you cough up and join.

Another bunch to look at is [url= https://gmb.io/ ]GMB Gold Medal Bodies[/url] similar idea, although I've not paid for their programming but have done one of their workshops.

Thanks for that CNS test, Footflaps. That'll probably be useful in the coming weeks. Got 5 x 145kg deadlift today so a personal best there but I suspect I'm going to need a bit of a rest soon.

No matter how strong or good you are there is always something new to learn and while you're busy plugging away an air of henchness will engulf you.

One day, when you're just a memory, your gym will have that plastered all over the wall as some sort of homage to your veiny form. 8)

So many exercises for sculpting this or that in a slightly different way or allowing me to lift a few more kg.

Yeah, I think that's for the bodybuilders and their vanity. Doesn't interest me either, though I understand that some folk want to get slightly bigger shoulders or biceps to complete the image they wish to achieve and isolation can be useful for that extra few (barely noticeable) mill of width or "peak". Definitely a long term project that takes high levels of dedication, as far as I can see.

I would like to add weight gaining is not only depends on Gym workout itself...it is all about your calorie intake, body fat and muscle mass....weight gaining either by large quantity calorie, fat through food or by tight muscles through workouts are different in outlook. But the body fat is more soft and the muscle is more "dense and compact. Often when begin a weight reducing task, it will show an initial loss of weight due to body water lose. If you are workout hard with heavy weights to get fit and see a weight gain, by adding mass muscles by burning calorie!. so body weight may go up as you add compact, tight muscle mass. Weight gaining with good fit outlook is slow process. you should have enough patience, good diet and workout schedules... 😀

I agree Gold Medal Bodies have some great stuff online, i also like Alan Thrall and Omarlsuf.
We're currently cleaning the house from top to bottom ready for the estate agent to take pics, now that's a bloody cns shredding workout.
Teasel, i find less is more at the gym, especially with dead lifting, it's a fine line between waking up feeling you can walk through walls and getting your affairs in order.

Yeah, I think I'm going through a mad phase at the moment because I feared not getting back what I'd lost through the hernia op recovery. I feel good - no noticeable fatigue or excess ache. I'm eating lots, too, and the strength seems to be returning very quickly.

As for deadlifting - in the grand scheme 145kg isn't that heavy, is it? I mean, I like to think I'm still right at the beginning of my lifting time as opposed to the end or reaching limitations but I'm almost as old as you so maybe I'm kidding myself.

Ebb and flow - I'll probably feel it's time to make a will in a week or two...

Weight gaining with good fit outlook is slow process. you should have enough patience, good diet and workout schedules...

Yep. And a good dose of what this guy used to peddle...

[img] [/img]

I dunno if I'd want to deadlift 145kg. I mean, I'm a cyclist not a weight lifter. This is all a means to an end, and that end is not lifting heavy weights.

Flexibility is another goal I think. Even the pre and post workout stretches have helped quite a bit.

's cool, Molgrips. No one is gonna force you if you don't want to. 🙂

But, getting all Socrates with a Yoda-esque voice - contemplate this, you must...

[i]“No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a [person] to grow old without ever seeing the beauty and strength of which [their] body is capable.” [/i]

But I honestly don't see why the two things have to be mutually exclusive. Strength is strength regardless of application. That's why I lift at present - I like the strength available to me when lifting, say, a large chunk of tree. Or perhaps moving multiple stone slabs or blocks, digging a bloody great hole without feeling weakened or simply getting up from the floor without the aches and pains of age. If you lower your body fat to single digits (like Twinwall) you can even look good. What's not to like...

Strength is strength regardless of application

Well yes and no. Time in the gym might help my cycling but there'll come a point where the effort and dedication required to increase my deadlift say will take enough time away from my cycling to reduce my overall performance.

As for realising my full potential - the time for that has long passed 🙂 And with regards resisting age - stuff like gymnastics, martial arts, yoga, pilates would probably all have more of an effect I suspect.

I'd love to lower my body fat to single digits, but only because it would make me climb like a rocket and win races.

Well yes and no. Time in the gym might help my cycling but there'll come a point where the effort and dedication required to increase my deadlift say will take enough time away from my cycling to reduce my overall performance.

Really? You could easily slot in a session of 30 minutes or less even going as far as just doing DL. Adding just a few kilos a session is easy as you know and before you know it you're lifting twice as much as you found a struggle a month or so ago. Strength [i]is[/i] strength.

the time for that has long passed

What are you - thirty something...? I was fitter at 37 than I was at 25 and I'm stronger now at 49 than I was at 37. When I stop sodding about with weights and complete a few major chores I'll start the hill sprints again. When I was doing that last year alongside the lifting I was the fittest I've ever been - at 48. Two years before that all my joints were aching, cycling was a struggle, general labour tasks were harsh on my body and I was generally knackered. I don't recognise that person nowadays - a weak shadow of my better self.

But hey, I'm rambling. It's your choice. I'm just adding my two pence of bollox.

You could easily slot in a session of 30 minutes or less even going as far as just doing DL.

Yeah but it makes me tired then affects my MTBing the next day.

I guess I could road ride and take it steady, but I'm pretty over that these days.

What are you - thirty something...?

41. I think I have (or had) the potential to be a proper athelete. It's in my genes, my mum was an Olympic hopeful once (110yd hurdles), I could have followed on but I just didn't fancy sprinting in the end. By the time I found something I did like, realised what it takes to be good at it it was too late and life was in the way.

I should have been a track cyclist or perhaps a rugby player.

Oh Molly, never change x

It's not a complaint, it's a fact. I'm unlikely to win an Elite race now, let's face it 🙂

Agreed, but you could...

Go and have a go at some races.
Sort out your diet and get to single % BF.
Take the advice on here and get really strong.

Stop talking about what you could have been and go and be the best you can now.

That's what the whole thread has been about. Don't imagine I'm sitting around dreaming 🙂

But back on topic - according to the internet and some other threads on here, doing points 2 and 3 at the same time seems to be rather tricky.

You're not trying to get big. You're trying to get strong.

Keep lifting heavier and heavier weights and eat a sensible diet, it's not that difficult.

I admit the lifting hasn't made me need to eat lots, whereas hard riding does.

41.

I'm unlikely to win an Elite race now, let's face it

Probably not Elite, but no reason why you can't race at Sport/Expert/ level. I'd avoid Masters / Vets as that's full of ex-elite trophy baggers.

E.g. I started racing properly at 35 and within a couple of years got to mid pack Expert class standard at 38 and I have no genetic predisposition to sport (came last in everything at school), just a lot of stubborn determination. A 6 month kidney / prostatitis infection killed off my racing career though - never got back into it after that.

Was way better at cycling than I am at weight lifting mind....

whereas hard riding does.

I reckon it makes you feel more hungry than you really are. Probably why so many cyclist are fat gits. Or, probably more accurately, pot-bellied with reasonably good legs.

Not a good look...

no reason why you can't race at Sport/Expert/ level

I've not raced for many years - coming home 20/80 in open lost its appeal after the 30th time.

However I think I'm a lot stronger and tougher now - but perhaps not faster. I was waiting til my weight dropped to a respectable level before trying again. Problem is there are few races near me so it means either a whole day away from the family or a weekend away.

I started racing properly at 35 and within a couple of years got to mid pack Expert class standard at 38

That's pretty impressive. I never got near the front of Sport.

That's pretty impressive. I never got near the front of Sport.

I put in 16 hours a week every week for 2-3 years come rain or shine (100% on Turbo / Road). Mid winter I'd come from work and sit on the Turbo for 2 hours every night mid week. Only road the MTB for races as it's more efficient to train on road for fitness.

Not much of a life, hence I don't miss it one bit. However, it delivered the results....

NB I was single at the time...

Ok fair enough. I've never felt myself in a position to put that many hours in - at least, not since I've had the motivation to even think about it.

Just imagine if you took all that time in which you forced yourself to sleep when at Uni and applied it to, well, pick a bloomin' sport, man!

You coulda been a contender...

😆

Ok fair enough. I've never felt myself in a position to put that many hours in - at least,

Unless you're a genetic freak, that's the basic requirement to race NPS XC.

I'd love to lower my body fat to single digits, but only because it would make me climb like a rocket and win races

I've not raced for many years

Stop trolling these dear people or admit that...

I'm sitting around dreaming

I've never denied that, TSY. Not enough training, always been the issue.

I'm currently training the one arm pull up, i'm not expecting to bust one out for probably another six months, but i have the determination to get there.

Here's some inspiration then:

So, how's it going with the weights - still lifting and riding or just riding?

For me it's going good. Started the hill sprints - only made me vomit on the first 10 minute sesh at around 7 minutes in. Since then I've been hitting the full 10 minutes. Reduced the calories again, this time I'm being smarter and taking it down to 1300 - 1800 with only about 45 - 60g of carbs. It's quite difficult and I've had no choice but to leave the intensity the same.

Today I went for my first bike ride in what seems like years. Can't recall how long it's been but all the tyres were flat, shocks and brakes slightly stuck, so quite a while. First hill was easy. I mean really easy. Flat singletrack was fast and small inclines were met with gusto. All in all the lifting has made me fitter on the bike than I've ever been, which isn't really saying much as I've never been all that apart from gravity assisted stuff. The hill sprints are obviously taking care of the cardio side as my breathing was fine for such a hot day. Done after a lifting session, too, so didn't go out expecting my performance to be anything quite like it was.

Box jumps start next week so should make riding even easier.

Really enjoying being 49 and the fittest I've ever been. Strong, too. So much so it was commented on whilst lifting huge plants for a mate at the weekend. Real world strength displays can be fun but more importantly it can be done safely without injury or risk.

Thanks to all you guys that kept suggesting weights/callisthenics a few years back. I heard ya...!

Just going to sit down and start that Supple Leopard book a few of you were suggesting a while back - see what that bring to the game.

http://www.gazzetta.it/Ciclismo/27-04-2015/a-sestriere-c-neve-aru-si-allena-rulli-guarda-video-110602852242.shtml?refresh_ce-cp

🙂

I was up in Glasgow regularly so I got a bit of a routine, but that's gone a bit now as I've been in Sheffield the last two weeks. Last week in Glasgow I went riding instead since I had my bike.

I thought I'd focus on deadlifts, starting with 3x10. That felt good but left me ravenous. Did some more reading and thought 5x5 was more appropriate. Did 92.5kg and it felt really tough, so a few days later I did 95 with a bit of aprehension and it was fine. Still feels bloody heavy but I did it ok.

Still riding - did about 7 hours ish last week, already done about 4 this week. Considering if I want to head out to the gym again now.

Also iDieting quite heavily now though and I've lost some weight, I think I'm below 87kg for the first time since my youngest was born nearly 6 years ago.

Well I went and did 97.5 deadlift and 65 bench press, although I had to use that machine that guides the bar as the free bars were all busy.

The DL was tough - first time I felt my grip beginning to slip. The first lift from the ground is far harder than the rest of the exercise though - does everyone else get this?

Yeah I find my first lift of each exercise is harder, like my body isn;t ready to do it, and needs to remember. Once I'm a set in my form is better.

I have bought some lifting straps which I am using for DLs an rows, and they help a lot

i also find my first rep harder, in fact on some exercises the whole first set (probably dont warm up adequately tho).

was going to suggest straps too, but you can also do the alternate grip thing if that helps, with one of your palms facing upwards, the other down. then just swap grips per set. i prefer straps tho.

good to see you getting the desired results 🙂

Those machines with the guided bar - do we think they are easier for the same weight?

Those machines with the guided bar - do we think they are easier for the same weight?

[img] [/img]

[img] [/img]

Those machines with the guided bar

Smith machine?

Did 92.5kg and it felt really tough, so a few days later I did 95 with a bit of aprehension and it was fine. Still feels bloody heavy but I did it ok.

They all feel bloody heavy after a certain point, but you find you can just keep going.

A good indication of how close you are to max is the speed of the lift. If the bar is coming up in under 1-2 seconds you can lift more...

When it feels like the lift took 15 seconds (in reality probably about 3-4) you are getting close to / at 1RM.

If you pass out shortly after lifting and find yourself lying face first in a pile of weights - that was probably close to 1RM as well...

Those machines with the guided bar - do we think they are easier for the same weight?

yes lots, unless you are doing rehab and have knackered stabilisers / torn tendons, they're pretty pointless. Post ACL reconstruction I can see they might be of some use.

I admit it did feel easier.. 🙂

Re passing out - I do sometimes get slightly woozy after 5, but if I make sure to breathe it's not too bad. All my lifts are 1-2 seconds so far, so I've still got room to go heavier it seems.

Those machines with the guided bar - do we think they are easier for the same weight?

may be teaching granny to suck eggs but make sure you breathe correctly too, exhale on the grunt part of the lift. do that part of the lift as explosively as possible, then just resist the return (not too slowly tho) rather than bounce up and down, everything controlled.

EDIT: havent read all the thread so not sure of weight training goals but i do 30 reps total per exercise and only really log the first set as the following sets will vary depending on rest times. i up the weight slightly when i can do 12 reps on first set. and if say i can only do 10 reps, then 8, then 7 i keep doing sets until ive hit the total reps. thats just me tho, im not saying thats what you should do.... 😉

I've read that 10-12 reps per set is for hypertrophy, 5 for strength. I don't want to be 'bigger'.

The DL was tough - first time I felt my grip beginning to slip.

I found that after a while. I switched to a mixed grip which helped loads (just make sure you maintain discipline though, or you can really injure your forwards-facing arm).

The other thing I did was work on my grip strength. With a moderately heavy bar, simply deadlift it with a normal grip, and hold on for as long as possible (usually start to cry after 10 seconds or so!)

I decided not to use straps. The whole reason I'm in the gym is to get stronger, so I don't want to use straps to mask a grip weakness. If rather just develop the grip strength. Not everyone will agree obviously.

8 pages and we are not having an argument? We must all be tired after our workouts 🙂

Good thread though, lots of advice-sharing which is appreciated.

I've read that 10-12 reps per set is for hypertrophy, 5 for strength. I don't want to be 'bigger'.

Yep.

For Max strength 1-5
For Max hypertrophy 8-12

5 is a good all round number for strength training.

I decided not to use straps.

Good, works grip strength as well.

Currently I have Golfers elbow, so have to use straps for everything to try and minimise aggravating it.

On a random aside, I've found the Deadlift equivalent Core exercise: Stall bar leg raises. Absolutely brutal (for me). Require as much psyching up and effort as deadlifts...

My [url= https://www.gymnasticbodies.com/ ]current programming[/url] is asking for 5 sets of 5 reps with a 10 second lower...

NB I have some way to go to being anywhere near as smooth as the guys in the videos....