Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[Guest Guest]

if my body muscles do not seem to grow any bigger, just lean and shaped, sld i so called eat more to 'bulk'?

[alien]

If body muscles do not seem to grow any bigger? Maybe u need to increase ur weight? So tht u wld shock ur muscle and it will grow further?

[Guest Guest]

so how to increase weight? eat?

[alien]

Increase weight n eat? Like u can lift 20kg of weight, maybe now u can increase to 25-30kg gradually.

[Guest Guest]

2 mths ago, i twisted my wrist when doing dumb bell curl and now i can still dumb bell curl but the pain is still there if i dont position my wrist properly.

 

how to actually heal it? about 2 mths liao..its feel annoying. when i push myself up from the swimming pool using my palms, that right wrist will feel painful.

[fab]

2 mths ago, i twisted my wrist when doing dumb bell curl and now i can still dumb bell curl but the pain is still there if i dont position my wrist properly.

how to actually heal it? about 2 mths liao..its feel annoying. when i push myself up from the swimming pool using my palms, that right wrist will feel painful.

According to tcm 100 days for sprained/twisted muscle/vein to recover.

3 yrs ago i injured my right deltoid n it took me close to a yr to recover.

2 mths ago i injured my left deltoid.

Edited August 24, 2014 by fab

[Guest Guest]

woah mine already more than 10 days...

[fab]

Sorry its 100 days.

[xydboy]

2 mths ago, i twisted my wrist when doing dumb bell curl and now i can still dumb bell curl but the pain is still there if i dont position my wrist properly.

 

how to actually heal it? about 2 mths liao..its feel annoying. when i push myself up from the swimming pool using my palms, that right wrist will feel painful.

Go visit the doctor to let them properly diagnose the condition. Nobody knows for sure, it could be a fracture, a sprain, a strain, etc

[Erection]

Hey guys! Anyone felt trap aching after benching?  

[xydboy]

Hey guys! Anyone felt trap aching after benching?  

Possibily you are using the wrong muscles resulting from a poor form. Try going lighter.

[SeannyShortcake]

Hey guys! Anyone felt trap aching after benching?  

 

Flat/upper/decline benching?

 

Might be compensating for other muscles since traps aren't usually involved.

[Steve5380]

According to tcm 100 days for sprained/twisted muscle/vein to recover.

3 yrs ago i injured my right deltoid n it took me close to a yr to recover.

2 mths ago i injured my left deltoid.

 

Sounds reasonable.  No fixed times for injuries to get cured;  the combinations of muscles, tendons, ligaments are quite complex,  and even after they recover some pain may remain from affected nerves.  But in the end we recover from these injuries sooner or later.  Patience and perseverance working out, but careful with the injury.

[Den Yuan]

People are always talking losing weight. How about gaining weight for underweight people?

[G_M]

Common topics like gaining and losing weights, etc. have been discussed.

Please don't be lazy and please do a search before you ask such question in the forum.

[Guest Guest]

People are always talking losing weight. How about gaining weight for underweight people?

 

JUST EAT MORE.

 

its easier to grow fat than lose fat cells.

[Den Yuan]

Forget the gym! Go swimming instead! It gives you a better workout and a nicer body. You can just wear trunks and show it off. It's much sexier than working out in a gym with clothes on. I'm thinking of learning swimming this year. Anyone interested?

[Guest Guest]

swimming is not useful to lose fat. its low impact workout.

[Guest Guest]

But if you are a serious swimmer who swims regularly you can differentiate their swim body compared to those who do other exercises.

[Guest Guest]

Cardiovascular exercise refers to the kind of workout that gets your blood pumping, raises your heart rate, boosts your lung capacity and burns calories. Swimming achieves all four of these with the added benefit of weightlessness that reduces impact on your joints. Cardiovascular exercise is only as good as the effort you put into it. Finding the appropriate pace while swimming can ensure maximum cardiovascular benefits.

A STRONGER HEART

Because swimming allows you to feel relatively weightless and glide through the water, you may not realize the hard work you are performing. However, the movements involved with swimming, such as the breaststroke that requires you to propel your arms up and over the water while moving your legs, provide a challenging workout. These movements require your body to send more oxygen and blood to your tissues. The heart has to pump harder to accomplish this. Because your heart consists of muscular tissue, this increased pumping strengthens your heart muscle, improving your cardiovascular conditioning.

A QUICK CALORIE BURN

Swimming, regardless of the stroke you use to move through the water, is an effective way to burn calories. Harvard Medical School notes that in 30 minutes of swimming the backstroke, a 125-pound person burns 240 calories. The same person burns 300 calories in 30 minutes of swimming the breaststroke and 330 calories in half an hour of swimming the front crawl or butterfly.

BETTER THAN LAND-BASED WORKOUTS

While swimming, your heart beats an estimated 17 times less per minute when compared with working out on solid ground, reports the American Council on Exercise. However, this does not mean you are working out less strenuously or are taking away from your cardiovascular benefits. The heart is less taxed because you do not have to make impact with the ground. Additionally, swimming is an ideal exercise for those who experience knee, ankle and hip pain during high-impact exercises such as running.

By Rachael Nall

My personal experience of losing weight from 83 kg to 67 kg .. A 39 inch waist to a 30 inch waist.

Swimming and diet come hand in hand too.

Gymming does help me in delivering my strokes better too. Just sharing

[Guest Guest]

Just sharing ...

Swim Workouts for Cardio:

Do sprints/fast swims/kickboard/underwater swims first phase (20-30 minutes) then go to easy pace cardio swims to burn fat at a higher rate the 2nd half of the workout. If you can get anaerobic first and then go aerobic in the later part of the workout, you can focus on fat burning the last 20-30 minutes.

Workout #1

- 5 x 50m sprint freestyle (change strokes as desired)

- Rest with 20 seconds (hydrate if needed)

- 5 x 100m sprints -- any stroke

- Rest 40-60 seconds

The remaining time of your hour, swim at regular pace non-stop for 15-30 minutes

Organize other workouts by adding kickboard / underwater swims too

Workout #2

- 5 x 50-100m sprint/rest with 50m kickboard using flutterkicks

- 5 x 50-100m sprint/rest with 50m kick board using breast or dolphin kick

Swim with fins for 15-30 minutes non-stop

Stretch your legs well as you will feel the burn after kickboarding using flutterkicks.

For more of an upper body pump add in some calisthenics or weights in between laps

Workout #3:

Repeat 5 times

- Swim 100-200m moderate pace

- Pushups - 30 seconds worth of pushups (10-40 reps depending on fitness level)

- Abs of choice - crunches, setups, flutterkicks, leg levers - 1:00 of abs

Workout #4

(Bring a medium and a light weight set of dumbbells to the pool deck)

Repeat 5 times

- Swim 100-200m moderate pace

- Pushups - 10-20

- Crunches - 20-30

- Bicep Curls - 10-20 reps

- *Military Press - 10 reps

(If you really want to challenge your shoulders, bring a 5 lbs set of dumbbells and add in the "Best Shoulder Workout" in place of military press above. Adding in the LWS workout is very tough so I usually do this one 2-3 times max throughout the entire workout and skip some of the sets of shoulder workout)

------------------------------------------------------------------------------------------------------

Now, if you are really creative, ask the pool management if you can donate a pull-up/dip bar to the club or community center. I placed a Pull-up, Dip and Vertical Knee Raise machine on the pool deck and in between several laps I add in some pull-ups/ dips to the above workouts. Now the swim teams use it in their training programs as well.

But I usually do the following workout when I have access to a pool and pull-up bars:

Repeat 5-7 times

- Swim 200-250m moderate pace (adding some hypoxic swims in there too)

- Pushups - 20-30 reps

- Variety of abs - 20-30 reps

- Pull-ups - max reps or 10-15 reps

- Dips - try to match pull-ups.

The best thing about this type of pull-up/dip machine is that if you cannot do pull-ups or dips, you can do an assisted version which is pull-ups using the dip bar and keeping your feet on the floor. You can also do bench dips with a chair if you cannot do regular dips too. See "Pull-up Tips" for more info.

I hope these ideas will help you with your training in the pool during the colder months of the winter when running and PTing outside is not an option. If you have any questions about training or want to share another swim workout, please feel free to email me at stew@stewsmith.com.

[Guest Guest]

But if you are a serious swimmer who swims regularly you can differentiate their swim body compared to those who do other exercises.

 

a serious swimmer have a nice body not purely from swimming alone. u need to do weight training to tone up and running as well.

 

naive to think swimming alone can give u good body.

[Guest Guest]

To above guest I didn't say you don't do weight training .. That supplements body toning too and aids in stroke delivery .

I was replying to earlier guest on burning fats if you read carefully. And my personal experience of losing weight and burning fats just purely swimming alone.

Without even going to the gym at all.

[Guest Guest]

By the way I'm not fat to begin with.. Just happened that some unpleasant experiences in life resulted in me becoming fat.. I'm lean actually.. So perhaps body type and metabolic rate does play a part too.

Just for my case. And I do have a swim body and very broad shoulders as a result of swimming laps all these years and guys in swim pools will just stare and look at me. During my school days I was also a swimmer too. I'm not trying to flaunt but this is just my personal sharing and experience and it worked for me in shedding off the fats and weight.

[Steve5380]

By the way I'm not fat to begin with.. Just happened that some unpleasant experiences in life resulted in me becoming fat.. I'm lean actually.. So perhaps body type and metabolic rate does play a part too.

Just for my case. And I do have a swim body and very broad shoulders as a result of swimming laps all these years and guys in swim pools will just stare and look at me. During my school days I was also a swimmer too. I'm not trying to flaunt but this is just my personal sharing and experience and it worked for me in shedding off the fats and weight.

Er... WHO ARE YOU? You are anonymous and didn't reply to any post. So what's the point of your post? You say that you became fat... that you are lean actually... MAKE UP YOUR MIND.

BTW, I never heard that swimming gives you very broad shoulders. Must be a matter of faith...

[Guest Guest]

Steve I'm just sharing my weight lost method .

I am lean but became fat due to a failed relationship and depression with lack of exercise and excessive bingeing.

Went back to swimming alone daily and back to my original lean form.

[tookidooki]

Google Neila Ray at neilarey.com.

The site provides loads of non-equipment work out program's for fat loss, body toning, etc.

I am following their Level III HIIT 30 days workout program.

Check it out and the best thing is that it is FREE!

[Guest Guest]

Any advice on how to train for pull ups ?

I can do at most only three .

What is the difference between chin up and pull up too?

Thanks !

[Bitravel]

How's the workouts going guys!?

[xydboy]

swimming is not useful to lose fat. its low impact workout.

Depends, because if you were to do high intensity interval sprints in the pool, it does generally helps to burn fats, similarly to what running can do.

[xydboy]

Er... WHO ARE YOU? You are anonymous and didn't reply to any post. So what's the point of your post? You say that you became fat... that you are lean actually... MAKE UP YOUR MIND.

BTW, I never heard that swimming gives you very broad shoulders. Must be a matter of faith...

Actually after looking through the anthropometric data of swimmers, they generally have a larger biacromial length/diameter (length between the two shoulders). However the classical "unsolved mystery" is whether the body is shaped to excel in the sport or does the sport shape the body that we observe today. No causative relationship of either direction has demonstrated that to date, only correlational studies.

[xydboy]

Google Neila Ray at neilarey.com.

The site provides loads of non-equipment work out program's for fat loss, body toning, etc.

I am following their Level III HIIT 30 days workout program.

Check it out and the best thing is that it is FREE!

I like their site, really good resources and exercise tips. Something worth recommending, I've never learnt about it before. But good job! =)

[xydboy]

Any advice on how to train for pull ups ?

I can do at most only three .

What is the difference between chin up and pull up too?

Thanks !

You can try a couple of ways. The general school of thought is to do the exercise itself, but instead of doing a pull up upfront, you get someone to push you up, then you slowly lower yourself to the starting position. It's essentially called the eccentric pull ups. For a good image or video, feel free to google it. Another way is to strength the relevant muscles, so exercises such as the lat pull downs, shoulder presses, bicep curls, etc, can also be performed. The idea for this school of thought is that when these relevant muscles are strong in isolation (or sometimes in combination), they will be strong together as a chain. The more traditional way in the past is to keep doing and doing until you can do more. I prefer not to take this approach because it can be mood dampening and deter you from training, moreover there is no way you can keep track of progress. What we want to achieve is to have a systematic planning of progression, whether is it in results or in methodology. Difference in chin up and pull ups lies in the hand position. The chin up is when you have your palms facing you whereas the pull ups is the back of the hand facing you. Both are acceptable modes of execution during the IPPT (if you are doing the old system).

[Guest Guest]

Thanks xydboy:)!!!!

[G_M]

Anyone gyms at bukit batok gym? I'm there almost every Sunday morning text me for a good time

Hello Noob,

If you are not giving Ang Pow, you better don't say you are giving people good time.

Please do not post any ad in the main forum meant for discussion.

 

This is friendly warning by the mod.

 

The next ad posted in the main forum will get you a warning point.

 

If you are not sure why you are getting this message go read the rules http://www.blowingwi...pic=67&p=410979

 

Regards

 

GM

[Den Yuan]

I have just started learning swimming at Delta.

[Guest Guest]

how many of u take BCAA powder? does it work?

 

i recently started w it and decided to go less with whey cos quite sick of the taste.

 

currently taking BSN Aminox watermelon flavored...taste great

[xydboy]

how many of u take BCAA powder? does it work?

 

i recently started w it and decided to go less with whey cos quite sick of the taste.

 

currently taking BSN Aminox watermelon flavored...taste great

Although more research is necessary in this supplement, but the current evidence seems to suggest some benefits in the usage of BCAAs such as promoting fat free mass gains as well as reducing fatigue, allowing you to go a "greater mile" in the gym. BSN Aminox taste awesome! Anyway if you don't like the taste of whey, you could just go for natural food like chicken breast or such. Even chicken breast consist of huge amounts of BCAAs and also rich protein source too! Some people have also came up with alternatives such as using protein powder to make brownies or pancakes, which still taste as good and yet fulfilling their protein requirement.

[Steve5380]

Although more research is necessary in this supplement, but the current evidence seems to suggest some benefits in the usage of BCAAs such as promoting fat free mass gains as well as reducing fatigue, allowing you to go a "greater mile" in the gym. BSN Aminox taste awesome! Anyway if you don't like the taste of whey, you could just go for natural food like chicken breast or such. Even chicken breast consist of huge amounts of BCAAs and also rich protein source too! Some people have also came up with alternatives such as using protein powder to make brownies or pancakes, which still taste as good and yet fulfilling their protein requirement.

 

You are right. Branched-chain amino acids are common in food and one can eat plenty of the foods that have them if necessary.  Here is a typical description:

 

"Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of these amino acids. People use branched-chain amino acids for medicine.

Some people use branched-chain amino acids to prevent fatigue and improve concentration.

Athletes use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during intense exercise.

Healthcare providers give branched-chain amino acids intravenously (by IV) for sudden brain swelling due to liver disease (acute hepatic encephalopathy) and also when the body has been under extreme stress, for example after serious injury or widespread infection."

 

What is important for body building is to work hard smartly with good technique, have first class nutrition, drink sufficient water, rest and avoid stress.  But it is common to think that one must also swallow some POWDER like protein powder, BCAA powder,  and drink some stuff like Gatorade.   All this is the COMMERCIAL in fitness.

 

Nobody needs to resort to commercial stuff for work out until or unless the person reaches a level where he needs to be competitive.

Edited February 22, 2015 by Steve5380

[xydboy]

You are right. Branched-chain amino acids are common in food and one can eat plenty of the foods that have them if necessary.  Here is a typical description:

 

"Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of these amino acids. People use branched-chain amino acids for medicine.

Some people use branched-chain amino acids to prevent fatigue and improve concentration.

Athletes use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during intense exercise.

Healthcare providers give branched-chain amino acids intravenously (by IV) for sudden brain swelling due to liver disease (acute hepatic encephalopathy) and also when the body has been under extreme stress, for example after serious injury or widespread infection."

 

What is important for body building is to work hard smartly with good technique, have first class nutrition, drink sufficient water, rest and avoid stress.  But it is common to think that one must also swallow some POWDER like protein powder, BCAA powder,  and drink some stuff like Gatorade.   All this is the COMMERCIAL in fitness.

 

Nobody needs to resort to commercial stuff for work out until or unless the person reaches a level where he needs to be competitive.

I believe its essential to have the proper nutrition, but sometimes it's really what evidence seems to show. Protein powder is actually fine and there are very very strong evidence that supports its usage. Moreover in some training regime, it's really not easy to chow down food after a heavy bout of workout. And sometimes the schedule and various other factors like availability of food would resort one to gulp down protein powder or BCAA powder instead. Mainly it's for convenience..Example some people would work out after dinner at around 9pm, then finish the workout at around 10+ or 11. Not many places would have food sources which are rich in protein and carbs, unless the person is a great cook to cook decent food him/herself. With a powder, mix it with water and tadaa you get something nutritious to consume.

[Steve5380]

I believe its essential to have the proper nutrition, but sometimes it's really what evidence seems to show. Protein powder is actually fine and there are very very strong evidence that supports its usage. 

 

Yes, some people have special cases like having to work out late at night, and then the use of these products is justified.  I am more addressing the idea that the commercial products add something 'special'.  If they do, the 'special' is usually not a benefit in the long run.

[qsefthu78]

Disclaimer: my body is far from good and I'm just sharing my opinion here.

I've come to observe that those die hard core gymmers (squats, lifts) in my gym are usually those who are big sized and from appearance wise, out of shape over weight guys... sometimes average slim upper body with very heavy bottom. And conversely, those with very well built and defined upper bodies have lesser developed (chicken legs) lower body. It's difficult to spot a guy who is equally balance for both upper and lower bodies, much less through our own training.

Given a choice, would you want to have a more developed upper or lower body... if you can't have both?

[SeannyShortcake]

Disclaimer: my body is far from good and I'm just sharing my opinion here.

I've come to observe that those die hard core gymmers (squats, lifts) in my gym are usually those who are big sized and from appearance wise, out of shape over weight guys... sometimes average slim upper body with very heavy bottom. And conversely, those with very well built and defined upper bodies have lesser developed (chicken legs) lower body. It's difficult to spot a guy who is equally balance for both upper and lower bodies, much less through our own training.

Given a choice, would you want to have a more developed upper or lower body... if you can't have both?

 

It really depends.

 

Hard core gymmers may be doing competitive powerlifting where two out of three context lifts are lower body dominant.

Guys doing Olympic weightlifting might also be doing a lot of heavy back/front/overhead squats to supplement their lifts.

 

Professional bodybuilders work on their legs as well as their upper bodies.

People who often focus on their upper bodies too much are usually recreational gymmers.

So the latter group find it fine to have less of a thick trunk and still be able to fit into their skinnies.

 

I prefer having a better developed upper body because it takes way longer to train.

Lower body exercises usually work muscles from top to bottom so the training curve isn't as steep.

[xydboy]

Yes, some people have special cases like having to work out late at night, and then the use of these products is justified.  I am more addressing the idea that the commercial products add something 'special'.  If they do, the 'special' is usually not a benefit in the long run.

Hmm, its really difficult to identify what is inside the products because from the beginning till now, supplements are always not subjected to testing, unless you have a hplc or some other machines at home to test the products. However for the case of experimental studies, we usually request a batch certificate, which illustrates the actual content of the supplements. These certificate can be requested, however not all companies are agreeable to release such information out. Sadly, but that's how things work.

[SuperSentai]

Hmm, its really difficult to identify what is inside the products because from the beginning till now, supplements are always not subjected to testing, unless you have a hplc or some other machines at home to test the products. However for the case of experimental studies, we usually request a batch certificate, which illustrates the actual content of the supplements. These certificate can be requested, however not all companies are agreeable to release such information out. Sadly, but that's how things work.

I believe you can get local accredited laboratories to analyse the product, for a testing fee of course.

[xydboy]

I believe you can get local accredited laboratories to analyse the product, for a testing fee of course.

Yes you can, but you will only know the results of the one tub which you bought. Of course this would be better than nothing but the batch testing would ideally be a better option i suppose. Given that there are upper and lower limits of tolerance for certain substances..

[bluerunner]

I am looking at a supplement which could give me tht extra "push" during workout. I'm not a heavy lifter.

Sometimes, I take my whey protein before my workout.

I would like I know if there's any pre-workout supplement available.

All inputs are appreciated. Thanks!

[CamperBoy]

Why do you take protein before workout? Won't you feel bloated?

Anyway, there are many pre workout supps available online. do note it may work for some or perhaps it's just a placebo effect. For me, I do feel the pump and extra "energy". But after a while I don't get that feeling anymore. So I stopped and started taking nitric oxide supps instead.

[Guest Guest]

Hi I also take my whey protein from gnc like bluer runner before workout n swimming exercises too give me that push.. Cos if I don't take anything I feel so tired and shack. New to gymming too.

[Guest Guest]

I don't feel the bloatedness at all.