OK ... Since we're starting to see a few interested punters ... I'll post up Thumpertalk posts from a few years back ... I've just never talked much about training , nutrition or fitness on here before because I didn't think many people would be interested ...
Here's one of my TT posts ...
You can use weight training for a wide variety of purposes . It
can be used for weight gain , weight loss , fitness and endurance . Whatever
you choose . You simply adjust the food intake , weight , reps , length and
frequency of the workouts to suit . You have to think outside of the
"square" to see what I'm saying .
A lot of "GURUS" claim it can't be used for cardiovascular fitness but I'd
like to see them perform multiple sets of 100 rep squats until they breath
fire with their heart jumping out of their chest and then tell me it doesn't
bring cardio into play !
For gaining muscle , the 10-8-6-15 ~ "scientific" body building routine
works extremely well . Warm up before each body part by doing 2 sets of 15
reps (with a very light weight) of the same exercise you will be performing
and then use a weight that you can use comfortably for the allotted amount of
reps . Using this routine , you can develop the lean , muscular physique of
a sprinter fairly quickly .
To make this system work and make you grow you have to achieve the maximum
pump and burn in the LEAST amount of sets and reps for each body part .
You have to concentrate and deliberately make the muscle do the max work in order
to feel the burn and work into it as far as you can until you can't stand it
anymore . If you you can't feel the burn , the weight is too heavy for you .
Obviously , to pump and burn , you have to cut down on the rest periods
between sets but that's up to the individual to find out for himself .
Some muscles might take 20 sets , and some might be done in 2 sets but for a
beginner , you should follow the basic routines until working out becomes
like second nature to you .
You perform the routine 3 times a week :
Start off with :
Calf raise : 15 / 15 / 10 / 8 / 6 / 15
Squats : 15 / 15 / 10 / 8 / 6 / 15
Abs : as many reps as you can for 3 sets
Bent over Barbell Rows : 15 / 15 / 10 / 8 / 6 / 15
Lat Pulls (chin ups) : 4 to 5 sets w/as many reps as possible to failure .
with wide grip
Bench Press : 15 / 15 / 10 / 8 / 6 / 15
Shoulder Shrugs : 15 / 15 / 10 / 8 / 6 / 15
Standing Shoulder Press : 15 / 15 / 10 / 8 / 6 / 15
Triceps press (lying) : 15 / 15 / 10 / 8 / 6 / 15
AKA Skull Crushers
Barbell Curl : 15 / 15 / 10 / 8 / 6 / 15
Forearm (wrist curls) : 15 / 15 / 15
That's a basic routine that works really well . Of course , I've moved on
from that to performing ~ 5 sets x 4 different exercises per body part (20
sets) in a 4 times a week split routine . Eventually you become an
"instinctive" trainer , meaning you know exactly how much work each body
part requires and what exercises work best for you . As soon as your body
adapts to ANY routine , you have to chop and change it around , altering
what you do to keep the gains and improvements happening !
I note there will be a lot of "Flat Plane" "Square Earth" thinkers out there
who might argue with what I've said . But I started training at 13 years old
, and have maintained regular nutrition and workouts over the past 35 years
.
I tried a stack of bodybuilding products over a 3 year period and found this
creatine supplement to be the absolute best :
MRM CreActive
And I also found enzymatically hydrolysed oligopeptide whey protein to be
the absolute best protein :
You ONLY really need to use it every morning when you wake up IF you skip a
decent breakfast and if you haven't eaten for a long period and DEFINITELY
AFTER a workout !
Too much protein is a waste and causes high acidity , headaches and bloating
. The same goes for creatine . Once again , you learn to use them
"instinctively"
What is a "hydrolyzed whey protein"?
A hydrolyzed whey protein is a whey protein that has been broken down into
smaller fragments called “peptides”. These peptides contain small groups of
amino acids usually called di-, tri or oligopeptides. When a whey protein,
such as Pro-Score 100, has been hydrolyzed into whey peptides it makes it
easier to digest and absorb into the body. Therefore, less usable amino
nitrogen is wasted and more nitrogen is retained to build new tissue.
VERY IMPORTANT: DO NOT CONFUSE a "hydrolyzed protein" with a "hydrolyzed
whey protein". A hydrolyzed protein is a general term and could be anything
from collagen to whey protein. If a label reads hydrolyzed protein, it could
very well be hydrolyzed collagen, an inferior source of protein. Why?
because it is in fact an incomplete protein lacking in the Essential Amino
Acids. On the other hand, a hydrolyzed whey protein is the richest and most
efficient source of the 9 essential amino acids.
What is so "special" about hydrolyzed whey proteins?
Whey proteins used in dietary supplements come from cows - They are dairy
proteins, and as such are not digested the same as human milk. They are
harder to digest than other forms of protein such as beef or egg protein. By
hydrolyzing a whey protein you can make the protein easier to digest. Why?
Because hydrolysis changes how the protein presents itself to your gut.
Basically its just a bunch of peptides loaded with valuable amino-nitrogen
that are easily absorbed to make new tissue.
