How many of these a night do you all think I should do to tighten and tone up thanks.
Printable View
How many of these a night do you all think I should do to tighten and tone up thanks.
haha I know I dont know nearly as much about boxing and toneing up as alex and adam do, but one thing I have learned is nobody can really tell you how much you need to do or how long or whatever, everyones different(which more and more people keep on doing, but I did it too when I first started so I understand). The thing I go by is pushing my self til I truly cannot go anymore, cuz as long as you push yourself as hard as you can go til you cant do anymore you will see yourself gaining more and more strength and be able to go longer and do more reps. So my suggestion basically is just go til you cant go no more, everytime.
you cant spot reduce fat... no amount of ab work will remove the FAT that is HIDING your already toned muscles.
Get a good cardio plan, have a set diet, do your research ;) :)
Keep ab exercises to 3 exercises.
Dont think that doing 100 sit ups is a great feat, its meant to be building muscle not undertaking an ab marathon lol. If you can do alot of sit ups, use a medicine ball to make it harder... if your diet is correct then the abs will grow.
What do you mean keep ab exercises to 3? just 3 different types of exercise or 3 different sets per exercise... I do a tonne of different exercises fro my abs in one session, kicks, leg raises, twists, body raises, regular crunches etc
You are probably over training your abs, more does not = better.
You wouldnt do 6+ exercises for any other muscle group so why for abs?
3 exercises for abs, consisting of 3 sets per exercises. But thats my personal opinion
I wouldn't do loads for my triceps and biceps because thats a very simple muscle group, in alot of cases just one exercise can work all of the muscle in that group to some level. Your abdominal is alot mroe complex though. I've always needed a wide variety to feel like I've worked the whole thing. Its definetly not over trained though because I'm making loads of progress with my performance on them.
How is the abs more complex?
less complex than the delts for example, they have three heads which are worked at totally different angles depending on how the arm is lifted.
with abs, you curl up, curl down... where's the hard complex part?
all you have to do is focus on contracting the abs when exercising them, add weight to increase the intensity of the exercise and your set. If you feel you need to do the equivelant of an ab marathon to feel like you've worked the abs then your not training with the right level of intensity. My two cents
if your doing ab marathons then fair play, each to their own... i just do less to get the same results... 3 exercises, 9 sets in total...finished
so you do 3 sets of 3? I only do 1 set of each exercise but I keep it varied. I train for alot more movements than just felxing and extending my trunk.
I wouldn't exactly call what I do an ab marathon, you do 9 sets I do about 12... ;)
Push ups are great for building upper body strenght without bulking up
ok you asked "how many you should do". My resonse to you is 100% honest. Throughout the day I usually do about 2,550 different types of crunch's. Im not big on situps because a crunch, if done properly, is more affective. I also do 500 pushups
Make sure you dont have to go anywhere first because this can take a while!
Oh and dips! I do 5 sets of 25. When working your stomach dont forget to work out your lower back; if your stomach gets too strong it will cause back problems if its weak
I find this thread interesting the amount of work some of you chaps do with muscle isolation programs.Where a good isometric stretch off the whole body would be more benefical only problem is it takes 1 1/2 hours.I see so much contraction going on, but no expansion happening Theirs problems ahead. Boxing remember is about balance and the body works ALL OR NOTHING
^ Dead right Scrap.
High intensity triple extension/flexion exercises are much better than isolating muscle groups if you want to achieve the best results.
Remember to work the muscles concentrically (shortening) and eccentrically (lengthening). :)
what is a triple extension/flex exercise?!
"you see alot of contraction going on", errr.... thats what happens when you use your muscles unless i have been really doing something totally different?
i have had no problems what so ever in my training in the gym, what are you basing your broad statements on?
you two talk like you've had too many trips to mickey mouse's school of personal trainers
talk in english and cut the buzz word your hearing in mens health ;)
Keep it calm lads... ;)
When you exercise... obviously your muscles contract... but stretching them and extending them helps increase where they contract from. Do you know much about Sliding Filament theory GutShot? the lines of protiens in your muscle's sarcomere pull together during a contraction. If the contraction part of your training is to high in ratio to the stretching part of your training then you're contractions will not be as large as they could be compared to the length of the sarcomeres in your muscle cells because they will not be as long as they can be:
http://fig.cox.miami.edu/~lfarmer/BI...01/F10_001.jpg
If you mainly base you gym routine around contraction and there is not enough stretching going on then the z discs are closer together and less contraction can occure between the cells. By implementing a larger stretching routine the Z discs are further apart and a more powerfull contraction can be acheived because the Myosin and Actin can pull together more.
Its not a case of 'not having problems' gut its a case of doing things so that you can be as efficient within the fitness level that you posses as possible.
I've chatted a few times with Scrap and trust me he is not the type of bloke who would read mens health of use 'in' terms of health and fitness fads. he knows his stuff ;)
Lets have a proper discussion and try not to knock other peoples knowlodge and opinions please. no one in here can say that every single fact they say is gospel or that if they disagree with something its 'mickey mouse' ;)
no doubt scrap knows his stuff but throwing in words that the average joe is not going to understand is not helping anyone is it? This is a boxing forum and i appreciate that the audience is not going to understand all the terms i know and use on bodybuilding/fitness forums... hence, i use laymans terms where possible and explain.
throwing in broad technological/anatomical statements only makes people think 'hmmm.... whatever'
bullsh*t really does baffle brains and in this case scrap has probably hit on a really good note/point but his method of coming across to his audience needs to be revised.
i say things are 'mickey mouse' when there is no depth to the post and buzz words thrown in without actually helping anyone, hence why yourself (adamGB) has had to step in and help out ;)
MD: triple extension exercises? cut the bull i say, stop using phrases like this unless you really intend to explain yourself to actually help members
i am far from knowing everything, i just understand that this site is here to help and not to confuse further.
back on topic:
i know about the sliding filament theory, hence why i stretch out between sets. I also believe that the negative side of a lift is sometimes more beneficial to muscle growth than the contraction.
Scrap never mentioned Triple extension, that was MD ;) :)
sorry, got forgot to put Md's name in there to break from scrap... point still stands though ;)
Oooh! Someone got out the wrong side of bed. :o
Brilliant Adam - I get s**t for simply mentioning triple extension and for overcomplicating the issue, then you hit him with the sliding filament theory, one of the most difficult things to grasp! And get sainted for it! :D
Sorry for my fancy words Gutshot . I was picking up on something Scrap pointed out about using your whole body - triple or multiple extension movements are the ones where you move more than one joint i.e. squats, power cleans, pushing cars etc.
The muscles that create the movement work hard and rest of the muscles work to stabilise the rest of the body (isometrically). It's the opposite of isolating muscle groups.
I'll get back to my Mickey Mouse comic...... It says here you shouldn't stretch between sets as stretching during intense exercise leads to even more soreness afterwards. ;)
i just prefer to see technical talk side by side with explanations :lickish:Quote:
Originally Posted by md
Hmmm... didnt you just say that stretching was bad and makes soreness worse? So what is it, stretching helps your workouts as AdamGB said, or you saying it increases DOMS (delayed onset muscle soreness)...Quote:
Originally Posted by md
thats why deadlifts and squats are part of my workout ;)Quote:
Originally Posted by md
couldnt agree more, thats why i have as many compound exercises as possible...Quote:
Originally Posted by md
i'll let you see if your comic has an answer to my question...Quote:
Originally Posted by md
or what you are saying?Quote:
Originally Posted by adamGB
I've heard both before but if you search the net hard enough, everything your currently doing in the gym is bad.
Thats why you find a credible source to get your facts from ;)
Stretch is a funny old word - what does it mean?
Does it mean 'to move a joint structure through its full range of motion' or does it mean 'to increase the length of an individual muscle'?
Well, I might be wrong but I think it means both.
A joint's ROM requires that the surrounding muscles be flexible and strong enough to allow movement to occur. So the training implication is to train the muscles surrounding the joint in as full a range as possible without causing undue stress to the joint and supporting structures. If you can achieve this, the likelihood of injury is reduced.
If you want to increase the ROM of a joint, the surrounding muscles and connective tissue need to be gently stretched through time for the adaptation to happen. If you do this during and immediately after a heavy session you're asking for more DOMS than you were going to get because the micro tears you caused in the muscle fibres are stretched - making them larger.
The training implication is, that it's recommended if you want to develop flexibility, wait at least 4 hours after a heavy session. :)
exactly, we all could do alot to use more explanation and source posting when giving adviceQuote:
Originally Posted by AdamGB
Jesus firsttime Ive been on here since I posted .Like reading your post very informative gut shot.I thought I was keeping things understandable Ive been in boxing 45 years, and nobodys told me that before. but they have said Im deaf.If thats the case Ill try and Improve, The problem is I didnt type the wife did it for me.She is busy told me to do it myself last week. Never done it before,so I try to keep it brief.So bear with me
Stretching helps the muscle work more efficiently the more expansion,more the contraction It gives the muscle the ability to take on board more fuel eg the more you blow a ballon up and let it go the further it will go,through released energy. Plus it opens up the energys pathways lactic acid is removed qiucker It has the ability to cope with shock and impact far better.So you have far less chance of getting injured Less injurys more time to get fit without worry Gut I hate personal trainers more than you to me their a load ponces ITrained amatuers for 27 years for nothing except enjoyment and havent read mens fitness for 30 years regards
ahhh looks like i've found a new e-buddy in scrap ;D
good to see somebody who knows their stuff, i didnt know if you were a 'cut n paster' from other websites, thats why i was heckling for more explanation also :)
personal trainers :-X i'm keeping my mouth shut, by telling you what i think about them i could run the risk of getting banned by using foul language :P ;D
still think they are a bunch of bryll cream loaded, toffy nosed, plastic personality, addidas sponsered, anal retentive in spite of facts, assholes!
B&... :PQuote:
Originally Posted by GutShot
My mate is training to be a personal trainer... I've have to use that one on him... :D
will he get his spandex/lycra shorts on completion?
Personal trainers are a f*^%$@! waste if time. There for people who need their egos massaged while they try to get sweaty. Physical therapists and coaches are there for real athletes - they top up their hard sought after knowledge from credible sources and don't just read peak performance (although quite credible).
Anotherthing, Gutshot, go and do some research you lazy f*&^%# and find out some stuff for yourself, then you'll apreciate the advice you get here. Guys like Scrap, Adam and myself are doing this for free. I advise top professionals (not just in boxing) for a living, so a little less cheek wouldn't go amiss.
Well done Scrap.....getting your runner in the 2min bracket.
lmao, MD.... ;D
i do a fair bit of research thank you! Telling people to go out there and further research what vague posts dont explain is not the best advice for a forum wouldn't you say?
scrap has already said he'd put things in more laymans terms for other members who havent a clue.
I'm far from being lazy, i was fishing for more info to be put in the posts that was all.
a little less cheek, maybe, but i'm all for not trying to confuse the noobs to training as much as possible.
what people say on the net is taken at face value, i could say i train olympic weight lifters (total bull), but it all means nothing if you cant help out the average jo with your posts here.
I'm doing this for free as well, i have helped a fair few members and i intend to carry on... do me a favour and drop the high and mighty act, if you stepped off the soap box you would see that your the same as everyone, there's no need to 'big' yourself up
Right... its not getting any less Civil that this lads... not by an inch... No one has over stepped the mark yet and this is just a reminder to make sure you don't :army:
Gutshot
This all started with me mentioning triple extension movements. I thought most people knew the term because it's been banded about for years. A little piece of research, like googling it, (I just did to see if it was there) would have given out all the info you'd require. So you do a fair bit of research do you? Don't answer that!
i will answer that, saying do basic compound exercises like squats, cleans, deadlifts to improve your training is better than saying 'do triple extension exercises, google if you want more info as i'm lazy to type it out'
Are you here to help, or be vague... its not hard to hit the keyboard keys a few more times to explain yourself
for someone who hypes themselves up with all this knowledge you dont seem to grasp the basics of giving help on an internet message board do you?... dont answer that!
triple extension movements? ???
exactly my point... what he is trying to say (in PT mode) is basic compound movements like squats/deadlifts/cleansQuote:
Originally Posted by The_One77
The things you remember are the things you find out for yourself.
It's good to use your head now and again and not be spoon fed. If we all said the same things on this board it would be pretty boring.
You'll not find any hype in any of my posts just facts or humble opinions.
Quote:
Originally Posted by The_One77
Shhh. stop dousing fuel on the flames... :P
rrrrrrright....Quote:
Originally Posted by md
in future dont be suprised if people ignore your posts and skip to those that have some substance. People come here for some answers and training information, otherwise why would they post questions?
will you be responding 'just google it' ::** ??
you should of 'googled it'Quote:
Originally Posted by AdamGB