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The Powerlifting and Exercise (grumble grumble) Thread

I've been lifting heavy weights for the last ten years. The goal was to get fit, get big and get strong. By going to the gym for an hour three times most weeks, I've been able to do that. If you spent much more than an hour in the gym, you don't know what you're doing.

Over the last four years, I improved a lot more after reading the expert advice on the free website www.t-nation.com -- these guys know the score. If you are a gym rat, check it out.

Lots of you will think this thread boastful or boring but will still favour us with your dumb-ass comments and wisdom. ;) So be it. When you lift heavy you get used to folks thinking of you as a junkie or a musclehead. I don't even use creatinine, myself, and have never taken steroids. I am not a bodybuilder, I don't eat three tins of tuna a day. I like my guaro and get stronger the more I eat, though I don't eat enough these days. I'd shoot myself rather than get on a stage with a fake tan and bikini after days of dieting, diuretics and Dianabol. If you can't climb the bloody stairs, you are out of shape no matter what you look like. I could care less about "professional" weightlifters. I want to get strong for me, though I am not egotistical in other ways. And to stay strong without having to continue taking some sort of chemical. (To me, protein is the food.)

So what is strong? It's relative. At the moment, I can back squat (ass-to-grass) 500 pounds, for five sets of five reps. I can bench 365 pounds. I can dead-lift 400 pounds. I can leg-press 1200 pounds. I can preacher curl 175 pounds. Some of these are down from what I could do in the past, and some are recent records. I can walk into many gyms and be the guy lifting the most iron. I have squatted 600 pounds and benched 400. Most of all, it is so NOT about the amount of weight.

The amount of weight on the bar is not that important, though. It is better to lift less through more sets and reps, ideally so the (sets * reps) is in the 18-50 range. More important, the load has to increase from week to week in some way -- more weight works, but so does more sets, more reps, less time between sets, changing hand position to make things tougher and changing the tempo.

Bodybuilders go to the gym and do lots of biceps work and stomach work. Powerlifters know these get a work out anyway if you mostly stick to the exercises that will make you big: squats, deadlifts, snatches, bench press, rows and pull-ups. A smaller handful of curls and skull-crushers. With free weights much more than machines, and hardly any Smith machines at all.

I switch my routine every month. Doing the same thing will not lead to strength gains. I see Morphus posted his twice a week routine, but he probably changes it up. It will keep him toned, but not make him stronger. Doing biggish weights but not enough sets and reps. He likely thinks he is strong enough.

Rather than continue my rant, I will answer you questions and post more if anyone cares about this hobby. It's more interesting than you think. I'm not the guy who goes into the gym and grunts every time I lift a weight, or steals your machine. I do my bit and leave. I know enough to make you strong too. I know nothing compared to the guys on t-nation, and if you have questions will draw heavily from their wisdom.

By Man Tequila on Nov 5, 2007, 15:02 in Off Topic.

Man Tequila says on Nov 5, 2007, 15:35:

I've hardly ever seen anything useful in a weightlifting magazine, though Men's Health would be the best. Save your money and check out the links below. I don't personally think you need supplements of any kind, except possibly protein powder. Nothing is more important than just getting your ass to the gym and exercising (except diet LOL).

What exercises look like:
http://www.uwlax.edu/strengthcenter/videos/video_index.htm

A good introductory blog on weight training (by a woman, gender neutral advice)
http://www.stumptuous.com/cms/displaysection.php?sid=2

The basics (part 1 and 2)
http://www.t-nation.com/readArticle.do?id=1764218&cr=
http://www.t-nation.com/readArticle.do?id=1764218&cr=

Great Routines
(High Frequency Training) http://www.t-nation.com/readArticle.do?id=1324625&cr=

(A Perspective on Weight training for Women; also see the stumptuous blog above) http://www.t-nation.com/readArticle.do?id=1305014&cr=

(Fat Loss Program) http://www.t-nation.com/readArticle.do?id=795366&cr=

(The Waterbury Program) http://www.t-nation.com/readArticle.do?id=534922&cr=

(Advice on Eating ) http://www.t-nation.com/readArticle.do?id=521351&cr=

(Advanced German Volume Training) http://www.t-nation.com/readArticle.do?id=658759

(Introduction to Westside Periodization) http://www.t-nation.com/readArticle.do?id=459806&cr=supplements

Aunque no me creas/ si me lo propongo/ lograre olvidarte/ porque a fin de cuentas/ no soy tan cobarde./ Y termino todo una de estas tardes/ no sera dificil buscar algún sitio donde refugiarme/ donde nunca mas vuelvas a encontrarme. (Polo Montañez)

podborski says on Nov 5, 2007, 15:37:

Bench 365 pounds? Holy shit man t, that's impressive. Most I have ever done (about 20 years ago) was 185, which was about 25 pounds more than my body weight, so I thought it was pretty good.

But I always preferred lots of reps with light weights, and mixing free weights with aerobic activity. I found just one or the other never worked, but a bit of both allowed me to eat whatever the hell I wanted and never gain a pound.

I never wanted to get bigger, I just like to stay toned, or well, I used to anyway.

But then I got bored of the gym, and I haven't been back in 10 years. Now I get exercise doing physical work, which I really enjoy, or by walking for hours a day.

But I think it's time to get back to the gym, I actually kind of miss it finally.

I think a lot of women would benefit from learning to do at least a bit of weightlifting along with their aerobics. Just as long as they don't turn into anything approaching those freaky looking half male body builders.

One thing I could never get right was a proper chest work-out. I tired a lot of things (flys etc.) but nothing seemed to work.

slguy says on Nov 5, 2007, 15:40:

Sadly, my weight regimen is limited to 12oz curls these days.

Before you throw me out, make sure I pay my bar tab

Man Tequila says on Nov 5, 2007, 15:44:

Flies are not that useful for developing the chest. You won't get stronger doing lots of reps with lighter weights. Women tend to do the "toning" approach too, but while driven tend to focus on the wrong exercises. Toning will help prevent injuries and arthritis as you grow older but really there are benefits to lifting heavier and getting stronger, though not necessarily bigger. The workhorse of the chest is bench press variants (normal, incline, decline, other more specialized lifts). Aerobics and many types of cardio are probably less useful for fat loss than weight lifting! Nothing wrong with a 185 bench!

Colombiche says on Nov 5, 2007, 15:58:

"Women tend to do the "toning" approach too"

I go to the gym between 3 to 5 times a week, depending on my schedule. I do 40 minutes of cardio (usually on the elliptical machine) and then about 20 minutes of reps, although lately I have been really lazy with the machines. I just try to get the armworkout by alternating pushing the elliptical with the arms.

I find that I need to change the cardio machine that I use, if I stick to the elliptical for more than 4 weeks in a row, the benefits seem to diminish, so there will be weeks when I do the treadmill or the stationary bike (I hate that one).

anyhow , this is a powerlifting thread, I am a girly and I don't do any sort of lifting at all so I could very well just have ruined the thread LOL, maybe I should go back to the off topic section and talk shoe shopping with houstongal, la mona and CK.

No me den trago extranjero, que es caro y no sabe a bueno.... (Rafael Godoy)

podborski says on Nov 5, 2007, 16:07:

I like the elliptical because you can change it up and go backwards, and it's easy on the joints.

But the treadmill is the most ' natural' , and so i find it the best.

Try carrying very light handweights on the treadmill, I think it makes a huge difference.

I can't stand the bikes either, not sure why. The rowing machines are good though. I liked the lifecycle ones that had a little computer screen so you could race someone else or the machine, or just try to beat your best time.

Anything to cut the boredom.

Don't worry, morphus and the gang will show up soon to get the thread back onto massive squats, which just doesn't sound appealing to me. I'd probably pass out.

Colombiche says on Nov 5, 2007, 16:12:

Oh yeah Pod, I also do that sometimes. I walk on the treadmill for and hour while at the same time doing a bit of armwork with the 2 or 3 pound dumb bells, nothing fancy, just to keep the arms toned and avoid the "mama arm" look. I will do that for 8 minutes at an incline angle of 5% and then drop the dumbells, crank up the speed to 6 mph and run for 4 minutes. Apparently shocking the heart by doing short bouts of high intensity burns more fat.

My gym doesn't have rowing machines or stairmasters. I LOVE the stairmaster.

No me den trago extranjero, que es caro y no sabe a bueno.... (Rafael Godoy)

goin_south says on Nov 5, 2007, 16:36:

trying to age gracefully....and maintain an optimal state of fitness:

I traded in my time on the weights, the past 4 months, with time on 'The Time Machine', also known as The Range of Motion Machine. You can find it here, at:

www.fastexercise.com. (Lots of interesting, mind-stimulating philosophizing on this site)

... but, because I'm forever the fitness fanatic, I still follow that 8 minutes, 3x's a week, with time on other things everyday... speed bags, larger punching bags, jump rope... swimming.. shootin hoops, ... whatever. I find as time goes on, variety (better known as cross-training) is necessary and more essential, to keep your body balanced.

The (my) verdict is still out, as to whether the R.O.M. machine is what it says it is. It's one hell of a work-out... time will tell. It still sounds 'too good to be true'. We'll see. After about 3-4 more months on this machine... I'm going back to the weight room and see what I can do.

I'll report back.

I know at this (tender...jajja) age... you can't afford to quit,
if you want to maintain high levels of fitness.

A peer of mine says 'kettle bells' are the wave of the future, as for muscle work.

It's all fun. Ya gotta stay involved, and active.

and, thank you.

Man Tequila says on Nov 5, 2007, 17:40:

I have no problem if this is a fitness thread, but I know more about the weights myself. I think I try not to talk about stuff I don't know... maybe you disagree? ;)

I think more women should lift weights. But who am I to say what people should and should not do?

I think cardio is a good way to increase fitness and endurance, I like treadmills myself, though don't spend more than 20 minutes on them at a time (if I have good music to stop me listening to CRAP 153.5FM or from strangling myself to mitigate the boredom). I do not think most people who run will lose much weight because of using treadmills and StairMasters (despite the readout alleging 800+ calories/hour). Which is fine, except weight loss is THE specific goal of many who use them. Women are WAY more driven when exrecising than men, in my experience. Weight loss is tricky since diet obviously plays a key role too. This I know something about, but the amount of crap out there re:nutrition often surprises me.

Track and field athletes who run 200m to 800m sprints are remarkable for their leanness even compared to other running athletes. Alternating high intensity intervals (roughly for these distances/times) with less strenous cardio does indeed seem to help with weight loss. The amount of calories burned up in one marathon is a lot lower than most people would guess -- distance/time is not the best way to go.

I've never used the four minute fitness machine, so I'm skeptical. I did not find the arguments on the website persuasive, but can't judge fairly.

GS is right on the importance of balance. No point working out the chest if you don't do rows too and balance out the back. Need to work out the hamstrings even more than the quads. Both the biceps and the triceps. You might end up like Ice Ts "Coco"" and need surgery to be able to stand upright... Weebles Wobble but they don't fall down.

Plato says on Nov 5, 2007, 18:27:

Teq man! Thanks! This thread is friggin' awesome! You beat me to the punch dude!

I was thinking of posting a "Training and Nutritition " thread, because I'm always doing research on how to improve my strength training. I can only offer stuff on martial arts training.
It was only last year that I began serious weight training.

Plato

The hottest places in hell are reserved for those [liberals] who, in time of great moral crisis, maintain their neutrality.--Dante Alighieri, (1265-1321)

Plato says on Nov 5, 2007, 18:33:

By the way, Teq, this stuff is a lifstyle and some people may not understand it - so I know where you're coming from when some may take this thread as boasting. For example, I love sparring and going to the ground hard in the most realistic way in for training self-defense. Call me nuts -and yes I'm a little of that too - but I love contact sports. I train a lot in gun and knife disarming too - crazy stuff.

Teq Man, Morphus, bring it on guys. And anyone else who trains. Ladis, tell us what you do. I love this stuff!

Plato

The hottest places in hell are reserved for those [liberals] who, in time of great moral crisis, maintain their neutrality.--Dante Alighieri, (1265-1321)

goin_south says on Nov 5, 2007, 18:37:

4 minutes upper and 4 minutes lower... on the r.o.m... will leave you wondering if you did enough powwerlifting in the recent past.....

how's that?

and, thank you.

Man Tequila says on Nov 5, 2007, 18:44:

I'm not saying you can't get a good workout in four minutes, I can do this with weights using the Tabata method. I don't have a $14,000 machine in my gym. Would using one lead to the gains in strength, size and fitness I seek? So many of the things that save time have hidden costs.

Lifting weights at all already comes with a whole basket of stereotypes and preconceived notions. I do not like to think of it as a "lifestyle".

I lift weights partly as my form of meditation, partly to get better at lifting weights (self-satisfaction in making progress), as useless as this is and sounds. But strength has a lot of other benefits too. Functional training might be useless if it has NO real-world application, so I have little use for Bosu balls and the trendy (but misleading) combination of weight training with stability.

christobeldawg says on Nov 5, 2007, 18:59:

This post makes meI feel like the 98 pound weakling on the beach, getting sand kicked in my face. Seriously, I'm a golf\tennis guy. Golf sometimes feels meditative to me. To get back on subject, do you guys think that some weight training is good for golf improvement? It is so important to be relaxed and flexible, but can weight training help?

admittedly, arriving can feel great too

Man Tequila says on Nov 5, 2007, 19:01:

I powerlift for three hours a week and make a little effort to eat healthy, not always succeeding. Many of the things I do in my life are more important than lifting weights. This is something I incorporate in my life, but I don't know if I would call it a "life style". Maybe it is, I like to think of it as philosophy. I don't necessarily have a lot in common with those who share my passion, and my life does not revolve around it... I have other hobbies and passions.

christobeldawg says on Nov 5, 2007, 19:03:

ok, never mind

admittedly, arriving can feel great too

Man Tequila says on Nov 5, 2007, 19:15:

Some weight training will help golfers, but as you recognize, flexibility is MUCH more important than strength in golfing. Circuit training can help increase endurance though, and a good argument could be made for golfers strengthening their legs and back (especially hamstrings) as well as their hands, wrists, forearms and trunk rotators. I would say golfers do not need to do heavy bench presses, but many would benefit from rows, squats and deadlifts. Boxers also benefit from weight training but need to avoid being musclebound.

As for "98 lbs.", when I started lifting weights I could not bench 65 pounds. I weighed 130 pounds after high school and weigh 200 pounds now. I was always healthy, but I was not born strong, not at all. It just took a bit of effort over time.

webmanco says on Nov 5, 2007, 19:21:

Amigos de Colombia

It is all in your ..................... mind.

I do workout once in a while, I am against most machines, just do free weights and try to jog for cardio. The best thing is to work with your own weight by doing pull ups, chin ups, etc.

With more discipline I would do the jumping rope and some swiming.

But, I'm going to start making some assumptions here.... Which means I might actually end up making an ass out of myself ..........Thu 04 17, 2008 11:34 am

christobeldawg says on Nov 5, 2007, 19:23:

thanks tq man. Continue on the power lifting stuff. I can find specific weight training for golf elsewhere. This post did get me thinking about looking more into that, as in how to not tire during the last holes of a round, and in how to get a few yards out of each club. One of the best, they say, is just to swing a weighted club often. ok, sorry, I am out here.

admittedly, arriving can feel great too

Man Tequila says on Nov 5, 2007, 19:23:

Jejeje.

Man Tequila says on Nov 5, 2007, 19:35:

Our posts overlapped, christobeldawg. I've already said what little I know about golf and weights four posts above. I think there would be an endurance benefit to circuit training if you tire in the last few holes, probably forearm and leg training. I have a book on Weight Training for Athletes and will see what they advise for golfers since I am out of my depth here. Let me get back to you, and ask around at the golf club too.

christobeldawg says on Nov 5, 2007, 19:39:

Muchas gracias MT, as I know you were not wanting this post to splinter off too much from your main interests. You can catch me at the 19th hole lounge, working out with a few 12 ounce curls. Discipline and training does not stop for me, nor for Tiger, after the round is completed.

admittedly, arriving can feel great too

billyb says on Nov 5, 2007, 20:36:

Cdawg, the 19th is also my best hole and and I prefere to pick up bar belles to any other kind of lifting.

christobeldawg says on Nov 5, 2007, 20:42:

finally someone who thinks like me, but this time, billyb, we are not going to hijack THIS thread, because this one has weightlifters who could likely pummel us, though I am pretty a pretty fast runner still. I'll still take on any of these guys before I would Mona.

admittedly, arriving can feel great too

houstongal says on Nov 5, 2007, 20:42:

Chris, there's been much written lately about yoga's benefits for golfers. You may want to look into it to improve your flexibility.

My only counsel for anyone interested in yoga is to find the right studio. They all have different vibes and cater to different types of people. Some are more spiritual, others are more fitness oriented. Some are great with older, inflexible people while others have no patience for them. Plus there's a myriad of yoga styles to choose from (Ashtanga, Hatha, Bikram, Iyengar being some of the most popular). Give one a try and if you don't like it, find another studio and try again.

Culture is language and language is culture - Dr. Annamaria Napolitano

billyb says on Nov 5, 2007, 20:44:

yup, you are right, sorry guys. I'm surprised that Morph hasn't piped in on this thread yet.

christobeldawg says on Nov 5, 2007, 20:48:

well that's just it Houston we have a problem girl, I have done alot of flexibility work, every day, but was just wonderin about whether I was ignoring the strength training factor, aside from my swinging the heavy golf club, much as baseball players do before taking their turn at bat.
Billyb, when I heard Morph benched 400 pounds, I invited him as a friend. Apparently, he was not amused, as he did not add me back.

admittedly, arriving can feel great too

houstongal says on Nov 5, 2007, 20:56:

ahhh...well I can't help ya there Chris. But if you have any yoga questions......

Culture is language and language is culture - Dr. Annamaria Napolitano

christobeldawg says on Nov 5, 2007, 20:59:

well, I well may sweetheart. Thank you for softening the thread. I was beginning to feel like a panther.

admittedly, arriving can feel great too

billyb says on Nov 5, 2007, 21:00:

Guys have to bench at least 350 to be on his friends list, ladies not as much and less the younger they are. BTW, have you seen how huge Tiger is nowadays? Since tiger broke and started dominating, a lot of the other guys have started to hit the gym.

houstongal says on Nov 5, 2007, 21:05:

All I can say is that yoga is not a wimpy, relaxing exercise (well, it can be if your instructor is 80 years old!). There's a heck of a lot of strength needed in some of those poses, along with balance and flexibility. And you know, they tend to be full of women of all ages! ;-)

Culture is language and language is culture - Dr. Annamaria Napolitano

christobeldawg says on Nov 5, 2007, 21:06:

worked for him, but what wouldn't? I heard it ruined the career of David Duval, so who knows?

admittedly, arriving can feel great too

Man Tequila says on Nov 5, 2007, 21:39:

Am I on Morphus' friend list if he wants to pee on my living room rug, that holds the room together? Nothing personal, he seems to pee indiscriminantly.

I've tried yoga. Not my thing, I do strength better than flexibility though work at both.

christobeldawg says on Nov 5, 2007, 21:46:

jeje. I did notice, when I was younger, more into my tennis than golf phase of life, that when I was bicycling alot, my serve became stronger and faster, through leg strength. so I think specific workouts can certainly help in golf, though one of my favorite teachers, the late great Harvey Penick, of the Little Red Book fame, said he thought beyond swinging a heavy club, slowly and in correct positions, that weightlifting worked on the wrong muscles for the golf swing.

admittedly, arriving can feel great too

christobeldawg says on Nov 5, 2007, 23:16:

I should add, for tennis players, that when cycling alot, that while I had increased leg strength, I tended to run as if I was, well, riding a bike. It seemed to restrict lateral movement. In other words, specific sports require specific workouts. I apologize, again, for interrupting this origiinal post, because it doesn't really relate to other sports. I know Tman will forgive me, but Morphus, well, I can only hope I won't end up a broken stack of bony golfer bones.

admittedly, arriving can feel great too

gringolondinense says on Nov 6, 2007, 00:55:

Hey MT I dont know why you would want to look at T-Nation since its home of the bogus supplement maker Biotest. They make all kinds of ridiculous claims. I wouldnt read any of their stuff. They also charge ridiculous prices like 80 pounds for a jar of Red Kat (caffiene and herb pills)!!

gringolondinense says on Nov 6, 2007, 01:08:

heres some info. for anyone looking at t-nation !!!

Biotest Myostat CSP-3
This product claims to be able to overcome your genetics. Truly a scary prospect. This product is based on some recent research looking at myostatin. Myostatin is a recently discovered family of genes. It is thought that it’s role in the body is to suppress muscle growth especially in advancing age. It is also thought to play a role in such disorders as muscular dystrophy. It’s not totally simple of course as both developing and adult “normal�? muscle also contains this gene. To date, all the research has been done on mice and the effects of long-term suppression of this gene is not known. It is not an easy matter to suppress the gene either. Researchers have had to develop an inhibitory antibody to do so in mice. The Biotest product claims that it will neutralize myostatin leading to formation of new muscle, permanent muscle gains and an automatic decrease in bodyfat. The research actually shows that suppressing myostatin has no effect on bodyfat.

None of the research has been done on humans to see what long-term effects there are, especially on healthy normal people when this gene is suppressed. Uncontrolled growth can be as dangerous as too little growth. However, you are in no danger from this product. As I mentioned earlier the studies have used a complicated antibody to suppress myostatin. This product contains sulfur bound carbohydrate (sulfo-polysaccharide) for which there is no evidence that it does anything at all. Only your wallet will suffer.

Biotest Mag-10
This product contains some hormone precursors along the lines of androstenedione. Your first clue that this product is bogus is the claim “Mag-10 will allow you to add 20 lb of lean mass or more in just 8 weeks or less�?. This should be an immediate red flag to anyone of any intelligence. Absolutely impossible with any “legal�? product and not even very likely with a non-legal steroid.

Muscle does not appear from thin air. Your body has to make every single cell, not only of the muscle, but the blood vessels, nerves, fascia and bone that goes along with an increase in muscle. Your body has to make all these structures from the food you eat. Just like it takes a plant a certain time to grow a new leaf so it takes your body a certain time to grow these new structures. There is no magic pill.

So where does this supposed 20 lbs of “lean�? weight come from? Water, that’s where. All women know about hormones and water retention. Every month, all women who are menstruating gain water. It coincides with a change in hormones. And that is just what is happening when you swallow some of these hormone pre-cursors. It causes you to retain water. And this can happen very fast. And it will stay with you for as long as you keep taking these hormonal pre-cursors. Some cynics might even say that some unscrupulous companies design their products deliberately to have this effect. I prefer to put it down to ignorance of science.

Man Tequila says on Nov 6, 2007, 01:26:

I don't believe in taking any supplements. I don't recommend Biotest supplements. It is true Men's Health voted Biotest best protein powder though. You can eat enough protein without any powder. I think virtually all of the claims made for any supplement are highly colourful, with prices and purity suspect. Chemicals are not a substitute for work. Steroids often do have unpleasant side effects, and the benefits stop when the pills and injections do. A supplement is unlikely to be professionally researched. It is a waste of money if it does nothing, and could well cause harm if there is a physiological effect -- your body generally knows what needs to be done!

That said, you provide no links to your articles or state where these claims were made -- are you making these claims, GL? They look more like they were cut 'n pasted. I have not looked at the supplement section of the site, but your arguments have little relevance about the quality of weightlifting routines on t-nation.com, which I have used successfully for four years.

Saludos.

Man Tequila says on Nov 6, 2007, 01:31:

I don't see any of these products available on the t-nation website either. It does not surprise me they would not work, but I would like to see a cite for your arguments if they are not your own.

A more general Google search shows Biotest was one of many companies marketing myostatin. There is nothing new about the myostatin gene. I have no idea what Mag 10 is or if it makes you retain water. The list of supplements that ultimately were popular, then found to do nothing is very long. I don't know why any straight man would read a magazine like Flex, etc. since they seem to be nothing but poor advice and supplement ads.

I don't much like the supplement pushing on t-nation but there is a lot of great information there, and it is not like you don't get that anywhere else discussing lifting.

You might as well say PBH has no useful information about Colombia since UtopiaCowboy once said it did not, or since there is a GoogleAd here about mining litigation of little relevance.

LA_MONA says on Nov 6, 2007, 02:22:

Girls, so that's why Man T has got the perfect "hug" arms jaja rrrrr

CDawg, I see you're afraid of me, and with good reason, I look lightweight but I'm not.....

Para volar, es preciso tener resistencia. -M.Lin

LA_MONA says on Nov 6, 2007, 02:26:

Colombche do you do spinning classes at the gym, they're really good at toning.

Para volar, es preciso tener resistencia. -M.Lin

scotty says on Nov 6, 2007, 04:43:

From 1978 to 1987 i was very involved in body building and i believe very much in vitamin/mineral suppliments. I worked out 5 days a week two hour a day. On top of that i did some basic power lifting and running. I ate all the time. never did any drugs, kept it natural.

From 1987 to 2005 i changed my workout to a lighter workout, less weights and only 3 days a week for one hour a day.

In 2005 i had cancer surgery and basically gave up weight. All i do now is light dumbell curls.i also now swim, and walk daily and twice a week practice Tai Chi and Wing Chun Kung Fu.

Get Rhythm, when you got the blues. Johnny Cash

gringolondinense says on Nov 6, 2007, 04:48:

what is there to believe in vit supplements? they just make up part of your nutritional intake. If you constantly stress your body through exercise then you need to up your intake to repair damaged tissue.

All exercise is a form of stress on your body.

Colombiche says on Nov 6, 2007, 05:17:

Mona, we don't have spinning classes at my gym.... but I wish they did because it's quite the workout. I do the yoga classes a couple of times a week though. I don't know why, I end up dizzy after an hour of yoga, I think it is because some of those positions make the blood rush to my head. One time I ended up with a crazy migraine, I thought my head was going to explode. I wonder why.

No me den trago extranjero, que es caro y no sabe a bueno.... (Rafael Godoy)

morphus says on Nov 6, 2007, 05:26:

"Flies are not that useful for developing the chest"

Thats not true! Most people do flys with light weight and high reps. Therefore, not making any gains. It can be used as a mass exercise or power exercise. I have done flys with 150LB dumbbells in each hand for 7 reps.. People in the gym are usually astonished when they see me doing flys with that much weight. It works my chest better than bench presses ever did. Plus, I have a left hook and right hook punch that would send you accross the room. Bench press is just a secondary exercise for me. Although, I need to do both exercises for them to work. Skull crushers are good for triceps. Keep the reps low if you want to get strong. The bench press can be up to 75% triceps anyway. Front lateral raises with dumbells are another exercise associated with shaping and toning. Start doing them in the 3-5 reps range with heavy weights and you will see results. I have done up to 90LB dumbells in each hand with good form. Also giving me jaw shattering power in my uppercut punches. Weighted dips are great for the chest. I've done 200LBS strapped around my waist for reps. I've also done pullups with 150LBS around my waist for a few reps and a one-arm chinup from a dead hang for a couple of reps while weighing over 200LBS. I've done 500LB squats but my legs and ass get too big. Its hard to fit into jeans.

goin_south says on Nov 6, 2007, 06:59:

It must be tough ... being... The Hulk

and, thank you.

goin_south says on Nov 6, 2007, 07:02:

Hey MT, you ever worked out with kettle bells?
I've got a professional associate that jus recently swears by em.
The only difference I can see is that the Weight is at the Core of the kettle, rather than on the ends, as with Free Weights.

So? More 'core-centered' affect on your body, while you're using em?

and, thank you.

billyb says on Nov 6, 2007, 07:08:

Mona, "CDawg, I see you're afraid of me, and with good reason, I look lightweight but I'm not....."

Cdawg, in other words, she punches above her weight.

LA_MONA says on Nov 6, 2007, 07:16:

Jajaja I do indeed, my brother can attest to it, he was qute surprised when he felt one of my punches I can tell ya...

As to punching above my weight, well you'd have to see a pic of my other half and tell me what if I do or I don't... ;-)

Para volar, es preciso tener resistencia. -M.Lin

gringolondinense says on Nov 6, 2007, 07:20:

hey Mona..must be to do with your meaty shoulders :)))

webmanco says on Nov 6, 2007, 07:22:

women doing Tae Box look very dangerous, obviosluy they picture their husbands as the pounching bag.

But, I'm going to start making some assumptions here.... Which means I might actually end up making an ass out of myself ..........Thu 04 17, 2008 11:34 am

LA_MONA says on Nov 6, 2007, 07:26:

Jaja not me webmanco, I'd have to say my ex boss jajaja

GL, I was thinking about all the "meaty" comments I made the other day, and some might take me for being chubby (that's fat pig to you guys), not that there's anything wrong with chubby..oh forget it jaja

Para volar, es preciso tener resistencia. -M.Lin

gringolondinense says on Nov 6, 2007, 07:27:

haahah!! dont worry i thought more along the lines of juicy :)))!! like a good steak or something ehee

LA_MONA says on Nov 6, 2007, 07:36:

Yeah! juicy is good, in spanish to say she's "built" or he is you say"masiza" (sp)

Para volar, es preciso tener resistencia. -M.Lin

gringolondinense says on Nov 6, 2007, 07:40:

So I can say "Oi!! Pompis masiza!!"

LA_MONA says on Nov 6, 2007, 07:44:

Jajaja no no

OK you could say an alternative, but would you really want to call someone juicy bum?

I think in most cases women are classified as "mamasota" if they have a good sized back side so you could just say that and they'll understand jajaja

Para volar, es preciso tener resistencia. -M.Lin

Colombiche says on Nov 6, 2007, 08:04:

Moderators Note:

PBH does not support false claims i.e. I have beefy arms, I have muscular shoulders etc.

To verify the veracity of the information disseminated through this medium, we require pictures to be posted. Chest shots, bicep shots etc, to verify the results of your power lifting. Please flex for the camera.

Thank you.

No me den trago extranjero, que es caro y no sabe a bueno.... (Rafael Godoy)

kalder says on Nov 6, 2007, 08:20:

When I first took up martial arts, one of the things that really impressed me was the wiry, ultra-defined, lean bodies of some of the participants. Eventually, after endless hours of sit-ups, press-ups, holding tortuous kata positions, burpees etc, I too acquired one of those a la Bruce Lee bodies.

When injuries lead me to dropping out, I took up lifting weights so as to preserve that physique. But what happened was, some parts of me stayed lean and other parts bulked up. I went from 150 pounds to 200.

Now I'm in a Hamlet-esque zone of indecision. Sometimes I want to get back to "lean 'n' skinny'; sometimes I want to make my 200 pound carcass more proportional. Consequently, I end up doing very unsatisfactory 'halfway house' training regimes.

Plus the fact that I'm in my forties, have family commitments and enjoy my beer too much. It seems the devil's own job to set proper goals for myself and focus on achieving them.
When I go to the gym, I do weights or do cardio almost randomly. I also train in Krav Maga- but we're not big on the cardio side- we just get down to the techniques. So that doesn't help much. I train a lot, but I'm sure I'm not training 'smart'.

I've been looking at MT's websites and I'm wondering if there are any more that I could peruse, so that I could cobble together a training regime that would really work for me?

"kalder- have you ever had a woman?"--Sam Salmon

christobeldawg says on Nov 6, 2007, 08:48:

Billyb I thought this would be the one thread Mona might not read, but she appears to be omniscient. When she and I hook up, I'm the one punching above my weight. Geuss you and I better stick to picking up bar belles.

admittedly, arriving can feel great too

webmanco says on Nov 6, 2007, 09:14:

Amigos de Colombia

But, I'm going to start making some assumptions here.... Which means I might actually end up making an ass out of myself ..........Thu 04 17, 2008 11:34 am

Man Tequila says on Nov 6, 2007, 10:43:

I tried kettlebells and didn't understand the hype. The centre of gravity is different, but I don't see that you wouldn't make the same gains with dumbbells, which are more available.

"(Flies suck...) Thats not true! Most people do flys with light weight and high reps. Therefore, not making any gains. It can be used as a mass exercise or power exercise. I have done flys with 150LB dumbbells in each hand for 7 reps.. People in the gym are usually astonished when they see me doing flys with that much weight. It works my chest better than bench presses ever did. Plus, I have a left hook and right hook punch that would send you accross the room. Bench press is just a secondary exercise for me. Although, I need to do both exercises for them to work."

I would pick presses over flies if I had to do one, since presses are a compound movement and work a lot more muscles at the same time. Everyone is diffferent, so gving general advice has its dangers. Most people go too light on the flies. One heavy set of seven flies will give most people more strength than size, which is good for boxing. But the fact you need the presses too is telling. Doing presses for the chest more than the triceps is a question of technique and using many hand positions and separation widths.

"Skull crushers are good for triceps. Keep the reps low if you want to get strong. The bench press can be up to 75% triceps anyway."

I love skull crushers, and agree. Bench press is also a good triceps workout, particularly with the hands closer together, as you know.

"Front lateral raises with dumbells are another exercise associated with shaping and toning. Start doing them in the 3-5 reps range with heavy weights and you will see results. I have done up to 90LB dumbells in each hand with good form."

Toning, sure. I'm less sure you can change the basic genetic shape of a muscle apart from size. Don't buy that.

"Also giving me jaw shattering power in my uppercut punches. Weighted dips are great for the chest. I've done 200LBS strapped around my waist for reps."

Weighted dips are a great exercise. I've got an 80 lb. X-vest with lots of distributed weights that I sometimes use to jog, do dips or pull-ups along with the weighted belt. I haven't done more than 150 lbs., though. I need to start doing more of these, been awhile, now that you mention it.

"I've also done pullups with 150LBS around my waist for a few reps and a one-arm chinup from a dead hang for a couple of reps while weighing over 200LBS."

That's a lot of weight. I've done pullups with 120 lbs, you got me beat. I have done static one-arm chinups but that was back when I was 180 lbs. or so.

"I've done 500LB squats but my legs and ass get too big. Its hard to fit into jeans."

I've found it hard to add size to my legs despite heavy loads, especially in the calves. I would argue deadlifts are the most underrated exercise out there. My ass gets harder but not really bigger when I do squats.

Man Tequila says on Nov 6, 2007, 10:51:

What would become of PBH if it started cracking down on false claims? No more guys with fourteen novias who saw Pablo and beat up three punks before being kidnapped for the day?

See, people think you get big if you lift weights. This is true, but it doesn't have to be true -- lifting heavy for three rep sets will give you more strength than size. The proof of lifting a weight is lifting a weight, and I'd be happy to show Colombiche this in a gym -- she could take photos. ;)

Man Tequila says on Nov 6, 2007, 11:00:

My gym, at a military base, does not have dumbbells bigger than 120 lbs. The vertical fly machine goes up to 300 lbs. but no more. Wonder what I could do now?

morphus says on Nov 6, 2007, 11:17:

Flys suck? Heres someone who agrees with me about Flys:

http://www.bullz-eye.com/furci/2003/exercise_of_month/flat_flys.htm

morphus says on Nov 6, 2007, 11:33:

Anyway, what i'm doing is working for me. I don't need anymore muscle right now. I'm pretty strong right now without doing any scientific workouts. I can get my bench press back up to 400lbs or more but I would have to start doing workout cycles which will take longer than what I am doing now. Plus, I will have more muscle bulk. I don't want to look like a monster. Right now, i'm in and out of the gym fast. I'm still stronger than most guys in there and I have more time for cardio. My gym teacher in high school said "the whole trick is looking like that when you are 40". He was right.

Man Tequila says on Nov 6, 2007, 12:00:

What works works. Flys are a great isolation exercise but most folks due too much isolation and not enough big compound movements anyway. Great thing about weights is you can always find someone to agree with you, and especially disagree with you. Isn't Bullz-eye basically an on-line Maxim magazine? ;) Lots of people would agree with Morphus, but these folks don't know how to bench press properly to work the chest.

You don't really need more than three hours a week at the gym, so in and out fast is a big plus. I also agree with your gym teacher. People don't believe you when you say you don't want too get too bulky, but it is true. The Fight Club look is better than the Veiny Monster.

scotty says on Nov 6, 2007, 12:45:

Morphus flys help develop (shape) the pecs

Get Rhythm, when you got the blues. Johnny Cash

scotty says on Nov 6, 2007, 12:50:

Arnold loves doing flys

Get Rhythm, when you got the blues. Johnny Cash

Man Tequila says on Nov 6, 2007, 13:15:

Arnold is a genetic freak who took steroids. What works for Arnold might not work for you.

Morphus and I are splitting hairs. Weighted dips and push-ups are great chest exercises. Arguing about the best chest exercise, not really on whether you shouldn't be doing flies and presses. Myself, I prefer low bench pulleys to flys.

You cannot change the shape of a muscle. You can get bigger muscle cells.

Man Tequila says on Nov 6, 2007, 13:43:

What I like about Webmanco's picture is both guys have the same weight on the barbell.

scotty says on Nov 6, 2007, 16:45:

Arnold is a genetic freak??? Arnold is the guy who brought body building to the fore front, he is the 7 times Mr Olympia, he is a super star not only in body building but the movies and now he is the Govenor of the most populated state in the United States.
Thats a great achievement for a boy from Austria. you may call him a freak. I call him a success.

Get Rhythm, when you got the blues. Johnny Cash

Man Tequila says on Nov 6, 2007, 19:05:

Yeah, he's a success. He's a genetic freak since he has the rare genetics to build muscle you couldn't build if you did his routines for a thousand years -- a mesomorph's mesomorph. Freak wasn't meant to be disparaging, nor a political comment, not even a dig. Tranquillo.

goin_south says on Nov 6, 2007, 21:49:

Look up some info on 'Red Lerille'.
Now, there's a guy who was your ordinary skinny 9-yr-old boy....once.
Probably some interesting commentary.

and, thank you.

christobeldawg says on Nov 6, 2007, 21:56:

noticed today that while swinging the weighted golf club a few times, my distance increased, without even trying to swing faster. beyond that, golf is all about touch, and feel, not that anyone much cares, on this power lifting site, but where else was I to go with my newfound excitement about easily hitting the ball so much further without even trying?

admittedly, arriving can feel great too

goin_south says on Nov 6, 2007, 22:31:

humh.... in the ... Nintendo Section???

and, thank you.

scotty says on Nov 7, 2007, 00:31:

MT you are right, I mis understood you.

Get Rhythm, when you got the blues. Johnny Cash

gringolondinense says on Nov 7, 2007, 08:03:

BTW Arnie injected silicon gel directly into his muscles...as well as taking steroids

Man Tequila says on Nov 7, 2007, 12:29:

I already know what worked for Arnie probably won't work for me. ;)

goin_south says on Nov 7, 2007, 16:24:

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Very interesting....

and, thank you.