[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[Mohsin TK]

@Mohsin TK, leave it man, it's not worth it. At this rate, it'll get personal soon and we'll derail completely off-topic.

You're right mate , im not even gonna bother arguing now ...

 

[Ali Man]

But i need to gym and want to gym, recommend me some machines with would help me.

Sent from my IM-A850L using Tapatalk

Start with pushups, pull-ups and a guided bench press and see where you stand then.

When i said excluding dips this was exactly what i meant ( it is the only bodyweight exercise that hits the triceps as hard as CGBP and skull crushers ) but i specifically mentioned "excluding dips" because anyone who actually does tricep dips for his tricep routine knows very well that it is in no way an isolation exercise for the tricep like all bodyweight exercises it is a COMPOUND MOVEMENT ( bet you didnt think of that did u ) so it cannot be compared to freeweight exercises for triceps like CGBP and skullcrushers (which are isolation exercises)

Wrong about piling on more weight on CGBP and skull crushers as compared to pushdowns (and using bodyweight for pushdowns) ??? hahahahahahaha noobs like you make my day
let me explain that to u now AND READ CAREFULLY THIS TIME .. the sole reason of an isolation exercise (pushdowns are the very definition of an islolation movement) is to ... wait for it ....... ISOLATE a single muscle group rather than hitting multiple number of muscle groups in one workout (which is a very different type of workout strategy usually recommended for beginners and people training for strength only)

Now as uve said yourself that it is harder to push more weight while lying on a horizontal bench rather than standing and just pushing downwards on a road where u can use ur shoulders and what not and gravity also comes into play because ure actually applying the force in a downward motion so you tell me which of these movements is gonna put more load on your TRICEPS ONLY ?????????

Ohhh and i superset dips with skull crushers 3 sets of 10 each without any rest just back to back alternating one set after another ( beat that )

Really? Without any weight, I'd rather let my grandma take care of that.

and if u knew the proper way to do skull crushers you wont be complaining about other muscles coming into play as skull crusher is hands down the best isolation movement for the long head of the tricep (if you know how to do it that is)

It's not a single body movement exercise.

The grip you mentioned is actually called a reverse grip pushdown ( which you obviously didnt know otherwise you wouldnt be explaing by preacher bar example like a noob lol ) and that grip also works alot on the forearms which is bad for a tricep routine plus it mostly only works the medial head of the tricep which gets worked in almost all other tricep exercises so this exercise is basically useless as a main focus for triceps its a good movement as a finisher exercise . ohhhhh and no matter how you hold the bar (reverse grip pushdown is only one example) when it comes to triceps you are always pushing the weight , if you dont agree with me than prove me wrong .

And you are right i didnt know about below the waist or above the waist bullshit because there is just NO SUCH THING ... relate this theory of urs to CGBP im very interested in expanding my knowledge

And yes muscle fibers do get torn under heavy load exercises but those are micro tears which do not require you to get hospitalised lol instead those micro tears are the reason why our body reacts to these kind of exercises by seeing that incidence of muscle damage as a threat to the body it repairs itself in such a way that if the same amount of load was to be given to that particular muscle again it would be prepared for it or in other words the muscle gets stronger and bigger after those micro tears have been recovered from .

Ohhh and yes it does work like magic if you know how to workout and have a good diet proper rest and FAVOURABLE GENES

Looking at how you're talking and calling me the noob, multiple times, has to be the understatement of the year. If not that, well then at least I don't portray myself to be and sound like a stupid amateur. But the red highlighted text of yours is literally full of it.

This is as far as I'd go, keeping my self respect with myself, even though you just lost yours, as I really don't talk to people being this disrespectful in nature.

As for my knowledge, well it comes from me and a big part of my father, who was in the Pak Army and Airforce, combined 30+ years and as he's a doctor, he lets me know exactly how muscles react. This was apart from the fact that he was a body builder himself.

I can only have a sense of piety for you guys to undermine this knowledge, but then again, there are fools everywhere in the world.

 

[Yasir]

I can only have a sense of piety for you guys to undermine this knowledge, but then again, there are fools everywhere in the world.

LOL.

Okay man, thank you for trying your hardest to enlighten our foolish selves. We're too stubborn to conform to your supreme knowledge. Just know that your word is not absolute, and neither is your knowledge, but thank you for sharing.

It's pretty apparent AliMan is in his own corner of fitness with his own agenda. Big deal. Now, for f*cks sake, can we move on.

I have an extremely important topic to discuss ... and that is;

Spoiler: show

PROTEIN FARTS

How do you deal with this feat?

 

[Ali Man]

LOL.

Okay man, thank you for trying your hardest to enlighten our foolish selves. We're too stubborn to conform to your supreme knowledge. Just know that your word is not absolute, and neither is your knowledge, but thank you for sharing.

It's pretty apparent AliMan is in his own corner of fitness with his own agenda. Big deal. Now, for f*cks sake, can we move on.

I have an extremely important topic to discuss ... and that is;

Spoiler: show

PROTEIN FARTS

How do you deal with this feat?

That's all you man, all your words, how you perceive and base judgement about it. Only was stating facts and got insults in return.

@protein farts, isn't it obvious? you're literally way over doing your protein intake or the supplements aren't suiting you.

(But of course, this is too supreme/divine to know), lol.

 

[WAQAS ADEEM]

Assalam O Alaikum Pg bodybuilders

Here are my few old pics :

Without oiling :

Colour oil :

 

[Yasir]

[MENTION=22906]WAQAS ADEEM[/MENTION]. Those are some MASSIVE thighs man.

What would tou rate your three best tricep exercises?

 

[MrALI]

Can any one Suggest me 100% Halal Supplement , whey Protien or any other

 

[WAQAS ADEEM]

Dont go for supplements, they would never gonna benefit, just a strong focused workout !!
kill yourself within the arena and u need passion for this

 

[Ali Man]

Dont go for supplements, they would never gonna benefit, just a strong focused workout !!
kill yourself within the arena and u need passion for this

Kids these days rely on such crap, as if it were available back in the 80's.

 

[WAQAS ADEEM]

Step 1 :

Push your body to limits with natural diets.

Step 2 :

When you feel that now the natural diet aint giving you the next level then include supplements in ur diet.

Diet + Supplement

Step 3 :

When u feel that the step 2 combination has stopped working for the next build level then add growth harmone

Diet + Supplement + Growth harmone

Step 4 :

When u feel that the step 3 combination has also reached its end then u r good to go with steroids (check the list of IFBB allowed stuff)

Diet + supplements + growth harmone + steroids


But the true fact is 95 percent of the people dont follow this and go straighjt away with supplements, roids etc etc since start and end up with nothing but a mess up within the organ failures and a " short time glory " and that glory ends with a terrible story. And its damn true.

And i am 100 percent sure that even guys cant complete the first step.
I am also on the first step.
And if u follow it properly, u will see that ur monthly expense goes on and on.

Eat clean and healthy.
6 -8 meals if u can...every 3rd or 4th hour. All those mighty bodybuilders take 8 meals in their off season and 6 meals in pre-contest.
Well i just take normal 3 meals a day :/

 

[Yasir]

Step 1 :

Push your body to limits with natural diets.

Step 2 :

When you feel that now the natural diet aint giving you the next level then include supplements in ur diet.

Diet + Supplement

Step 3 :

When u feel that the step 2 combination has stopped working for the next build level then add growth harmone

Diet + Supplement + Growth harmone

Step 4 :

When u feel that the step 3 combination has also reached its end then u r good to go with steroids (check the list of IFBB allowed stuff)

Diet + supplements + growth harmone + steroids


But the true fact is 95 percent of the people dont follow this and go straighjt away with supplements, roids etc etc since start and end up with nothing but a mess up within the organ failures and a " short time glory " and that glory ends with a terrible story. And its damn true.

And i am 100 percent sure that even guys cant complete the first step.
I am also on the first step.
And if u follow it properly, u will see that ur monthly expense goes on and on.

Eat clean and healthy.
6 -8 meals if u can...every 3rd or 4th hour. All those mighty bodybuilders take 8 meals in their off season and 6 meals in pre-contest.
Well i just take normal 3 meals a day :/

That's true man. But the average man can't nearly push himself to the limit. Our lives are too busy, be it work, studies, or even a social life. I agree with [MENTION=36625]AliMan[/MENTION] on this too, people these days rely waaaaaay too much on supplements, as if you can't build muscle at all without a decent protein powder. So many people I know who just started going to the gym and immediately bought themselves a tub or two of whey.

Personally, I find it nearly impossible to get 3 meals in because of a really busy work/study schedule, let alone 6-8. That's why supplements are convenient for me, takes literally 30 seconds to put it together, at least I can get some nutrients in that way. I can get in some carbs with rice and potatoes and healthy fats with nuts and whatnot, but protein is difficult to get in.

I reiterate my previous question: what would you rate your top tricep exercises? Also, what rep range do you usually squat? Those are some serious boulder thighs I would kill for man. Leg day is quickly becoming my favourite, I'm sure you of all people know the importance of a leg day.

 

[Ali Man]

^^ You should see this kid now, he looks like an egg.....

 

[WAQAS ADEEM]

Triceps core exersice imo is close grip bench press, skull crush, front and back triceps pulley and close hand dips in the end followed by the parallel bar dips to be the last.

Legs need to remain in tension for a longer duration.

These days i am on just 3 normal meals :/

so i use this squat method :

I use empty rod (22kg olympian barbell) for 50 reps.
Put 6kg plates on each side and go for 40.
Remove the 6kg and Put 10kg on plates each side for 30 reps.
Then 16kg each side and did 15 reps
Then 22kg each side for 10 reps
Then 32kg each side for 6 reps

Thats easy as its not too much weight.

I remember when i was doing back an year with 35kg each side and easy 12 reps , but that time my diet was good.

Oh and the above all i mentioned is on front squat
front squating is difficult as compared to barbell on back squat.

After squat, you do heck/hack squat machine and end ur routine with other easy stuff machines

 

[Yasir]

Triceps core exersice imo is close grip bench press, skull crush, front and back triceps pulley and close hand dips in the end followed by the parallel bar dips to be the last.

Legs need to remain in tension for a longer duration.

These days i am on just 3 normal meals :/

so i use this squat method :

I use empty rod (22kg olympian barbell) for 50 reps.
Put 6kg plates on each side and go for 40.
Remove the 6kg and Put 10kg on plates each side for 30 reps.
Then 16kg each side and did 15 reps
Then 22kg each side for 10 reps
Then 32kg each side for 6 reps

Thats easy as its not too much weight.

I remember when i was doing back an year with 35kg each side and easy 12 reps , but that time my diet was good.

Oh and the above all i mentioned is on front squat
front squating is difficult as compared to barbell on back squat.

After squat, you do heck/hack squat machine and end ur routine with other easy stuff machines

Yeah, that's the answer I was hoping for. I did close-grips today after a long, long time, and thankfully I didn't experience any wrist pain this time around, perhaps they've strengthened since. What's the ideal rep-range for these isolation movements, for you? I find 12-15 works better for me rather than 8-12 or lower.

Those are some really high reps, must build some pretty solid endurance too. I tried 65kg squats last time with about a minute's break, 12-12-12 reps with good form. Next time I'll try going higher. Variation seems to work great for me. The weight seems pretty heavy for me as my traps are sore the next day just because the bar is placed on them. :lol: I am yet to try front squats. I usually pair squats with either lunges or single-legged leg presses.

Also, how often did you change-up your work routine?

 

[WAQAS ADEEM]

front squats directly and more brutely hit the quads
and get ur muscles remain in tense for long duration ... yeah its a big tip
8-12 reps are ok if the weight bein used is heavy like 80kg in close grip bench press...for me...i hardly did 8 reps with 80kg (including barbell weight) last time i performed the close grip.

Reps are those which you perform urself...those which spotter helps arent the reps , wo awein hotey hein

 

[Ashad Razavi]

 

[WAQAS ADEEM]

Yesterday was the triceps routine.
This is what i put on for close grip bench press as its my first exersice for the triceps.

Barbell weight : 12kg

1st set :
I put on 15kg each side for 30 reps

2nd set:
23kg each side for 20 reps ... it should have been 25

3rd set:
31kg each side for 10 reps

4th set :

37kg each side for 6 reps ... it should have been 8

5th set :

31kg each side for 10 reps again....

Then i did skull crush with 15kg each side...barbell was the same as for close grip.

Did 3 sets of 10 reps...but it should have been 12 at least...i was a bit off :shifty:

 

[Yasir]

Good to see you're still at it.

I tried front squats today, unfortunately, I got the idea after I had finished my Romanian deadlifts; my lower back was already pretty f*cked. First thing I noticed, they're way, way more intensive on the quads. Heavy weight kind of feels uncomfortable on my arms too, but I'll get used to it eventually. Definitely something I'll be fitting into my workout.

I did:

1. Romainian Deadlifts - 4 Sets, 11-11-10-10
2. Front Squats - 3 Sets, 12-10-10
3. Leg Curls, Leg Extensions (Super-set) - 4 sets, 15, 15, 12, 12
4. Seated Calf Raises - 4 Sets, 20, 20, 20, 15
5. Decline Weighted Crunches (2 second motion) - 3 Sets, 10, 10, 10
6. Machine Crunches(Drop set) - 4 Sets, 15, 12, 12, 10

Break was one minute flat for the compounds and about 30 to 45 seconds for the other leg exercises, 20 seconds for abs.

After that, Ran/Jogged back home just because I still had a lot of energy left in me. (about 3km)

Great workout. Working everything 2x a week is really showing a lot of progress. I sweat like a m*therf*cker during leg day, and that's motivating as ever.

 

[WAQAS ADEEM]

Romanians are supposed to be done at the end of leg routine specifically after the hamstring workout

 

[Yasir]

I tend to have one leg day a hamstring day. The other a quad day. I missed my last leg workout so I mixed them up. I really find it hard to do any variation of the deadlift towards the end, it really taxes my body.
Going for an upper body today, literally just woke up. Ive noticed Ive been pooping pretty consistently 2x a day ever since I started taking this particular whey. My traps and lower back are pretty sore from the deadlifts, Ill go light on the back today. Will also try to work in your high rep tricep routine, lets see how that feels. Will report back soon :wink2: