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

[heliumduck]

 

 

[Guest Guest]

On 24/12/2016 at 3:53 AM, Steve5380 said:

 

It is admirable what this man is doing!

Maybe if he had not been injured, he would have become a couch potato.

If we are wise, we work out even without having been injured...

 

If your mom was wise, she would have swallowed

[heliumduck]

 

[xydboy]

On 12/25/2016 at 5:27 PM, heliumduck said:

 

 

I wonder if they will have the God of Fortune version during the chinese new year festive season. LOL. Anyway the form is good for both! Really salute the lady who deadlifts. Its really challenging to find girls who do such heavy lifts. Most of them come up with reason saying,"I do not want to look too bulky,"

[heliumduck]

 

[Le quang]

Sorry guys, im a foreigner, new to sg. Could you guys tell me some gym centers having affordable prices. I asked activesg ( delta gym) and they dont offer membership for foreigners. Are there any centers do offer? And how much?. Thanks

[heliumduck]

 

[xydboy]

8 hours ago, Le quang said:

Sorry guys, im a foreigner, new to sg. Could you guys tell me some gym centers having affordable prices. I asked activesg ( delta gym) and they dont offer membership for foreigners. Are there any centers do offer? And how much?. Thanks

http://www.gymmboxx.com/our-rates

[Steve5380]

12 hours ago, Le quang said:

Sorry guys, im a foreigner, new to sg. Could you guys tell me some gym centers having affordable prices. I asked activesg ( delta gym) and they dont offer membership for foreigners. Are there any centers do offer? And how much?. Thanks

 

God Heavens!! What a little-town mentality!! 

I know a lot of gyms in the US,  NONE of them who does not offer membership for FOREIGNERS.

What has FOREIGNER to do with being the customer of a gym?

[xydboy]

20 hours ago, Steve5380 said:

 

God Heavens!! What a little-town mentality!! 

I know a lot of gyms in the US,  NONE of them who does not offer membership for FOREIGNERS.

What has FOREIGNER to do with being the customer of a gym?

https://www.myactivesg.com/about-activesg/membership-faqs#registration I think because it is tied to the NRIC of the individual. You can use your IC to enter the premises. And because its a national movement by a government body (Sport Singapore), I would believe their objectives are catered more for the locals. Its unlike the US where no government agency is present to oversee sports.

[justmephil]

I'm trying to gain muscle mass on my shoulders and chest area. How many types of shoulder exercises should I do and how many reps per set? 

 

 

[Kimochi]

3 hours ago, justmephil said:

I'm trying to gain muscle mass on my shoulders and chest area. How many types of shoulder exercises should I do and how many reps per set? 

 

 

Push ups Push till you tired, 3 sets with short resting interval.

[xydboy]

8 hours ago, justmephil said:

I'm trying to gain muscle mass on my shoulders and chest area. How many types of shoulder exercises should I do and how many reps per set? 

 

 

Typical 3-4 or even 5 sets of 8 to 12 reps. There are so many exercises you can do, feel free to pick a few of your favourite ones. Its not just this, but also how often. If you have not been hitting the gym 2-3 times a week for resistance training, then it would not be useful. You won't be able to see gains if you are not consistent.

[limpeh]

On 02/01/2017 at 4:33 PM, Le quang said:

Sorry guys, im a foreigner, new to sg. Could you guys tell me some gym centers having affordable prices. I asked activesg ( delta gym) and they dont offer membership for foreigners. Are there any centers do offer? And how much?. Thanks

 

On 03/01/2017 at 5:09 AM, Steve5380 said:

 

God Heavens!! What a little-town mentality!! 

I know a lot of gyms in the US,  NONE of them who does not offer membership for FOREIGNERS.

What has FOREIGNER to do with being the customer of a gym?

 

Yes that's because you asked about memberships. Membership to activeSG is tied to your NRIC and is subsidised by taxes. This is a government project.

 

But the last time I went there a few years ago, you can enter and use the gym by paying for entry as a non-member regardless of nationality.

[Steve5380]

1 hour ago, limpeh said:

Yes that's because you asked about memberships. Membership to activeSG is tied to your NRIC and is subsidised by taxes. This is a government project.

But the last time I went there a few years ago, you can enter and use the gym by paying for entry as a non-member regardless of nationality.

 

That's fair.  No phobia against foreigners.  Your government does not need to subsidize foreigners.

(I assume here that "foreigners" are visitors. Foreigners who are permanent residents can get driver licences, and this qualifies them for activeSG)

[heliumduck]

 

 

I suppsoe someone of his age is healthy if he can move that way, or not =/

[heliumduck]

some big data here ...

Quote

After the festive season, January is the time for getting in the gym and working off the holiday indulgences—at least until February, when 60% of new members give up

 

[xydboy]

3 hours ago, limpeh said:

 

 

Yes that's because you asked about memberships. Membership to activeSG is tied to your NRIC and is subsidised by taxes. This is a government project.

 

But the last time I went there a few years ago, you can enter and use the gym by paying for entry as a non-member regardless of nationality.

 

1 hour ago, Steve5380 said:

 

That's fair.  No phobia against foreigners.  Your government does not need to subsidize foreigners.

(I assume here that "foreigners" are visitors. Foreigners who are permanent residents can get driver licences, and this qualifies them for activeSG)

Payment for entry is still applicable to date. Just not for membership for foreigners. For PR, its possible even without a driver licence. "ActiveSG membership is open to all Singaporeans and Singapore Permanent Residents (PRs)."

[heliumduck]

 

[heliumduck]

 

[heliumduck]

 

[Guest nudetral]

Hello all!

 

I have been training regularly since November and I have seen a lot of results! However I am trying to sculpt and carve out muscles (not just seen when there are shadows under light HAHHAH). So I have the following questions:

 

1. How do I know I should be in a calorie deficit or when I should be eating more?

 

2. Is circuit training a good way to go or should I focus on one station, do 3x12, then move on to the next station.

[heliumduck]

 

[heliumduck]

#CONTAINERGYM

 

 

 

[limpeh]

On 12/01/2017 at 9:55 PM, heliumduck said:

 

 

Thanks for sharing. This was so inspiring in so many ways.

[heliumduck]

 

Quote

Southeast Asia, DO YOU HAVE THE WILL? #TestOfWill2017 is back this March-April!

Registration is NOW OPEN, secure your slots now: TestOfWill.com

Now in our second year, TOW offers everyday athletes like you the chance to test yourself in a simple 4-minute urban fitness challenge in your local National Heats.

The winners of the National Heats will then advance to the Final, representing your country to fight it out for a cash prize! Let your training begin NOW!

National Heats Schedule
Jakarta: 4 & 5 March 
Kuala Lumpur: 11 & 12 March 
Bangkok: 18 & 19 March 
Manila: 25 & 26 March
Brunei: 1 & 2 April
Singapore: 8 & 9 April
#UnderArmourSEA

.

https://www.facebook.com/underarmoursea/videos/694894870691208/

 

 

[heliumduck]

http://www.shape.com.sg/fitness/what-foam-rolling-do-you-need-ithttp://www.shape.com.sg/fitness/what-foam-rolling-do-you-need-it

 

What Is Foam-Rolling? Do You Need It?

Think of it as a deep tissue massage you can do for yourself.

Submitted by sylow on Wed, 12/14/2016 - 16:57

Foam-rolling improves mobility and flexibility, and can aid muscle recovery. By Lester Wong

 

 

 

 

 

 

 

 

 

 

 

 

Quote

Many people are familiar with the virtues of deep tissue massage to relieve knots and tightness in the muscles.

This massage is usually done by a sports therapist or masseuse, especially for hard-to-reach places like the shoulders and the back.

You can also release these tight muscles yourself, using devices known as foam rollers.

Ms Rue She, a senior group exercise coordinator at fitness chain Virgin Active, which has a weekly foam-rolling class, said: "Foam-rolling aids muscle recovery by preventing the build-up of lactic acid and also improves mobility and flexibility."

HOW IT WORKS

Foam-rolling can be done before and after workouts.

The process of applying pressure to the muscles to relieve tension is called myofascial release. Fascia is a fibre-like sheet of connective tissue beneath the skin that holds together the muscles, ligaments, bones and organs of the body.

The various fasciae in the body need to be fluid enough to stretch and slide between themselves. "When this fluidity is compromised, our muscles become strained and the chance of feeling pain increases," said Mr Ray Loh, an exercise physiologist at Tan Tock Seng Hospital's Sports and Medicine Clinic.

"By applying pressure and tension to the connective tissue, regular foam-rolling can help break up adhesions that form between fascia and restore this fluidity."

CHOOSING A ROLLER

Foam rollers are cylinder-shaped and differ in firmness or density.

Firmer foam rollers provide a deeper, more intense, massage than the gentler and softer ones.

"Harder foams are preferred for tendons such as the Achilles tendon. Softer ones are more suitable for the glutes," said Mr Loh. "We don't want to irritate the nerves during foam-rolling."

Working on a particular spot excessively, especially if the area is already injured or inflamed, can cause nerve irritation.

There are specialised kinds of foam rollers that vary in length and diameter, as well as having textures such as ridges.

Another option - a massage ball - is best used for small surface areas to release muscle tension. These balls are portable and easy to use.

Other options include tennis balls, which can be used for more sensitive areas like the lower back. Softballs or baseballs, which are firmer, can be used to massage the glutes or calves more deeply.

PVC pipes or wooden rods can also be used to relieve tension in the hamstrings, calves, quadriceps and lower back.

Ms She said: "The rigid pipe can apply a much greater force to these areas than the foam roller and is very portable as well."

A version of this article appeared in the print edition of The Straits Times on December 13, 2016, with the headline 'Roll away tight muscles'.

 

[heliumduck]

 

[azimuth]

The 80 year old lady is truly an inspiration.

[Steve5380]

Over 20 million people have seen this video of the 80 year old lady.  She is quite a role model.

And she started at 71...  This is what nearly 10 years of dedication can do.

So a 50 year old doesn't have an excuse if he can start at 40.

Or, if he has an excuse and starts at 50, he won't have one at 60.

Or, if he has an excuse and starts at 60, he won't have one at 70.

----

Edited February 21, 2017 by Steve5380

[heliumduck]

 

[heliumduck]

https://www.t-nation.com/training/6-exercises-for-a-strong-healthy-butt

[heliumduck]

 

[Steve5380]

Pure clean water would leave even less of a residue than the "Coca Cola Zero".

(what a way to abuse a non-stick pan!)

[heliumduck]

23 hours ago, Steve5380 said:

Pure clean water would leave even less of a residue than the "Coca Cola Zero".

(what a way to abuse a non-stick pan!)

cheap apparatus HAHAHAHA

[heliumduck]

 

 

 

 

 

 

Edited March 7, 2017 by heliumduck

[xydboy]

18 minutes ago, heliumduck said:

 

 

 

 

https://scontent-sit4-1.xx.fbcdn.net/v/t1.0-9/16997987_1859179224360910_6843153634602616584_n.png?oh=4b7ab55855f83980937160a18223b21f&oe=5933C05B

 

 

Some of the timings are ridiculous. But anyway, I got the death stare from my prof when I spoke about the instructions on the bottle. Even for experiments, we also use them without adhering to the indication on the label. Life goes on..

[Steve5380]

1 hour ago, xydboy said:

Some of the timings are ridiculous. But anyway, I got the death stare from my prof when I spoke about the instructions on the bottle. Even for experiments, we also use them without adhering to the indication on the label. Life goes on..

 

Some of that stuff like energy drinks and protein bars are commercially promoted junk.

The less the need for all this supplementation, the better.

[xydboy]

12 minutes ago, Steve5380 said:

 

Some of that stuff like energy drinks and protein bars are commercially promoted junk.

The less the need for all this supplementation, the better.

Energy drinks is very vague. Especially when it comes to their indication. Of which, sports drinks containing electrolytes and carbohydrates would be beneficial in terms of providing fuel for the muscles, help maintain blood glucose and the thirst mechanism, and decrease the risk of dehydration or hyponatremia (https://www.ncbi.nlm.nih.gov/pubmed/11128862). Sports drinks containing caffeine would also be useful in improving sporting performance (http://www.tandfonline.com/doi/abs/10.3810/psm.2010.06.1796). In fact such products are widely used even at intercollegiate athletes (https://link.springer.com/article/10.1007/s10900-013-9653-5). As for protein bars, its just like an alternative for snack bars, which helps to replenish muscle glycogen and protein synthesis through the provision of nutrients. Of course the less the use the better, but at times its inevitable given how people train. More so for athletes who trains twice a day.

[heliumduck]

22 hours ago, xydboy said:

Energy drinks is very vague. Especially when it comes to their indication. Of which, sports drinks containing electrolytes and carbohydrates would be beneficial in terms of providing fuel for the muscles, help maintain blood glucose and the thirst mechanism, and decrease the risk of dehydration or hyponatremia (https://www.ncbi.nlm.nih.gov/pubmed/11128862). Sports drinks containing caffeine would also be useful in improving sporting performance (http://www.tandfonline.com/doi/abs/10.3810/psm.2010.06.1796). In fact such products are widely used even at intercollegiate athletes (https://link.springer.com/article/10.1007/s10900-013-9653-5). As for protein bars, its just like an alternative for snack bars, which helps to replenish muscle glycogen and protein synthesis through the provision of nutrients. Of course the less the use the better, but at times its inevitable given how people train. More so for athletes who trains twice a day.

 

instanttaenous or long term benefitt ?
PRE WO stuff does not seem to any thing long term other then decreasing marginal utility, of course depends on your cycling/frequency of use of it.

[heliumduck]

https://www.fitnessbest.com/finalists/fitness-facilities

 

VOTE ENERGYONE GYM PLEASE =]

[xydboy]

35 minutes ago, heliumduck said:

 

instanttaenous or long term benefitt ?
PRE WO stuff does not seem to any thing long term other then decreasing marginal utility, of course depends on your cycling/frequency of use of it.

Pretty much instantaneous effects. Most performance trials are done after an acute bout of caffeine consumption.

[heliumduck]

On 08/03/2017 at 0:00 AM, xydboy said:

Pretty much instantaneous effects. Most performance trials are done after an acute bout of caffeine consumption.

at least something we take for granted has scientific substance underpinning its validitiy

[heliumduck]

@xydboy lie on me please....

[xydboy]

4 hours ago, heliumduck said:

@xydboy lie on me please....

I'm not heavy enough for you

[heliumduck]

14 hours ago, xydboy said:

I'm not heavy enough for you

pushup are my weak points, its okay start small
can't be having @CordonBleu on me right ?

[Perception]

I suffered from chronic back pain (not slip disc), caused by bad posture & overtraining over the course of 2 years. I suspect that back squat is the main cause of injury. The pain only started becoming unbearable since 5 months ago, so much that sitting/sleeping position is enough to trigger it. Afterwards, I visited the therapist and avoided back-injury prone exercises. 

 

Before my injury, I have been following stronglifts 5x5. There is only some slight back tension when doing back stretches which I think has not fully recover yet. What would be the best strength-training programmes to follow, without straining the back? Should I continue avoiding back/leg exercises for a few more months? 

[xydboy]

13 minutes ago, Perception said:

I suffered from chronic back pain (not slip disc), caused by bad posture & overtraining over the course of 2 years. I suspect that back squat is the main cause of injury. The pain only started becoming unbearable since 5 months ago, so much that sitting/sleeping position is enough to trigger it. Afterwards, I visited the therapist and avoided back-injury prone exercises. 

 

Before my injury, I have been following stronglifts 5x5. There is only some slight back tension when doing back stretches which I think has not fully recover yet. What would be the best strength-training programmes to follow, without straining the back? Should I continue avoiding back/leg exercises for a few more months? 

Refer to your physiotherapist rehabilitation program. Only continue when the green light has been given. Key thing for rehabilitation is to do less (strenuous) now, so that you can do more (strenuous) in the future. Haste return to sports is haste return to the doctor.

[heliumduck]

22 hours ago, Perception said:

I suffered from chronic back pain (not slip disc), caused by bad posture & overtraining over the course of 2 years. I suspect that back squat is the main cause of injury. The pain only started becoming unbearable since 5 months ago, so much that sitting/sleeping position is enough to trigger it. Afterwards, I visited the therapist and avoided back-injury prone exercises. 

 

Before my injury, I have been following stronglifts 5x5. There is only some slight back tension when doing back stretches which I think has not fully recover yet. What would be the best strength-training programmes to follow, without straining the back? Should I continue avoiding back/leg exercises for a few more months? 

 

you should do back to leg and back exercises S  L   O   W   L   Y

strengthen your core, do planks, go for gym classes , do overall movement stuff

 

errr, do back extension, do walking lunges, s.....t.........r.......e........t........c........h........... A LOT MORE, etc

 

how much did you swuat last time

[heliumduck]

22 hours ago, Perception said:

I suffered from chronic back pain (not slip disc), caused by bad posture & overtraining over the course of 2 years. I suspect that back squat is the main cause of injury. The pain only started becoming unbearable since 5 months ago, so much that sitting/sleeping position is enough to trigger it. Afterwards, I visited the therapist and avoided back-injury prone exercises. 

 

Before my injury, I have been following stronglifts 5x5. There is only some slight back tension when doing back stretches which I think has not fully recover yet. What would be the best strength-training programmes to follow, without straining the back? Should I continue avoiding back/leg exercises for a few more months? 

 

welcome to BW, where your first post is in the fitness section

 

your pic looks like you have some form of guns, you atheletically speaking you can't be that whacked out of shape

 

and please heed xydboy's wisdom very well, crave it on the back of your cranium if need to