hutch6 550 Posted March 31, 2014 Report Share Posted March 31, 2014 Some good quick fast busting cardio things are: 3-2-1 3km on the bike, 2km on the rower (fake boat, not the wife) and 1km on the treadmill and aim for 20mins including changeovers. Instead of doing 15min tread mill which is boring as feck!! Get on a bike and out it at level 10 for starters. Do 3mins at 60-70rpm 20secs at 110rpm 20secs at 70-75rpm 20@110rpm 20@70-75 20@110rpm 20@70-75rpm 1min @ 60-70rpm 20@110 20@70-75 20@110 20@70-75 20@110 20@70-75 1min@60-70 20@110 20@70-75 20@110 20@70-75 20@110 20@70-75 20@110 20@70-75 20@110 2mins cool down at 60rpm from level 10, lv8,lv6 and lv4. It's only 15mins but it'll be rolling off you and your legs will be jelly. Keeps you heart rate elevated for ages meaning you are burning more and more throughout your workout and after. To increase the intensity just up the level to 12 but keep the intervals the same. I'm on level 16 and it's a proper bitch of a warm-up but smashed the fat to hell. Quote Link to post Share on other sites
gnasher16 31,262 Posted April 1, 2014 Report Share Posted April 1, 2014 (edited) One of the biggest mistakes ive seen people make over the years is playing the numbers game.....................whether its weight or amount the single biggest reason people stop going to gyms is de - motivation ................and de - motivation is brought on by becoming obssessed with numbers ! " I MUST get 200 grams of protein down my neck "..............." I MUST do the 12th rep of this 4th set "......" I MUST put another 5 kg on my bench press "......." I MUST get to 17 stone within 12 weeks ".............." I MUST have 19" biceps within 3 years "......" I MUST train each bodypart every 72 hours " Bollocks to numbers put more emphasis on the mirror and get to know your body,listen to your body...............if you dont feel like training tonight then dont just go through the motions.....skip a night and attack the gym with vigour tomorrow......its proven over years the " Break you to Make you " theory just doesnt work !!.....All this shoving food down your neck till you want to throw up,training till you cant walk......is not enjoyable and will only put more pressure on you than is really necessary......it will end up de - motivating you and push you further away from the gym..........only a very small percentage of people will stick in and actually achieve their goals within bodybuilding..............ive seen all the " no pain no gain "......." if its not nailed down eat it "......signs in gyms......the reality is you are not getting paid to train.... its a hobby,and any hobby that becomes a chore will eventually wear you down.....................a healthy body is to be enjoyed,so enjoy yourself and dont get too wrapped up in nunbers ! Edited April 1, 2014 by gnasher16 7 Quote Link to post Share on other sites
Tiny 7 1,694 Posted April 1, 2014 Report Share Posted April 1, 2014 Ya me to max. Just another 3 cans to go while the wifes half left kebab calls me from the oven (Ill get there lol) 1 Quote Link to post Share on other sites
Tiny 7 1,694 Posted April 1, 2014 Report Share Posted April 1, 2014 Iam blaming gnashers fck it replie. Well numbers iam going to be a good boy tomorrow lol Quote Link to post Share on other sites
Blackbriar 8,569 Posted April 1, 2014 Report Share Posted April 1, 2014 (edited) Some years ago, I had a mate who was stick-thin and weak as f**k. He used this regime, and nothing else. He gained nearly 3 1/2 stone in a year !! I tried it ( I played rugby at the time) and gained almost a stone in 4 months -I kid you not !! Don't get me wrong, we weren't ripped to the bone, but the gain in size and strength was significant. It looks easy, but if done properly, it's seriously hard work !! The regime is a bit old now, but maybe that's the problem these days - we forget the basics !! Costs nothing to check it out.................. http://oldschooltrainer.com/super-squats-how-to-gain-30-pounds-of-muscle-in-6-weeks-reloaded/ (Forgot to add - we modified a little bit and added 1 to 1.5 kilos to the squats every session) Edited April 1, 2014 by Blackbriar Quote Link to post Share on other sites
gnasher16 31,262 Posted April 1, 2014 Report Share Posted April 1, 2014 Max im seriously starting to wonder if your playing with a full deck ! Quote Link to post Share on other sites
gnasher16 31,262 Posted April 1, 2014 Report Share Posted April 1, 2014 Some years ago, I had a mate who was stick-thin and weak as f**k. He used this regime, and nothing else. He gained nearly 3 1/2 stone in a year !! I tried it ( I played rugby at the time) and gained almost a stone in 4 months -I kid you not !! Don't get me wrong, we weren't ripped to the bone, but the gain in size and strength was significant. It looks easy, but if done properly, it's seriously hard work !! The regime is a bit old now, but maybe that's the problem these days - we forget the basics !! Costs nothing to check it out.................. http://oldschooltrainer.com/super-squats-how-to-gain-30-pounds-of-muscle-in-6-weeks-reloaded/ (Forgot to add - we modified a little bit and added 1 to 1.5 kilos to the squats every session) The theory is correct.....basic heavy compounds........for beginners less is more ..........the old Mike Mentzer principals are still in use today and a philosophy i very much agree with. Quote Link to post Share on other sites
BOLSTER 808 Posted April 1, 2014 Report Share Posted April 1, 2014 Cancel the stress out if you can ''Stress = killer'' eat more Carbs dairy products & 40 gram of natural Cottaged cheese before you go to bed , see if that helps Quote Link to post Share on other sites
gnasher16 31,262 Posted April 1, 2014 Report Share Posted April 1, 2014 It's only THL Gnash What's up like ? I wondered the same about you back Xmas time re the did I or didn't I caper down Denbigh Rd So what's up ? Nothings up..............have you heard of hsam ?...................if not then look it up i think you might have it ...............I dont remember my training routines in that much detail from last month......let alone 15 years ago Quote Link to post Share on other sites
gnasher16 31,262 Posted April 1, 2014 Report Share Posted April 1, 2014 Start taking a tab of EPA fish oil daily then mate instead of Largactol and your memory will improve. Like I say I was bang into the gym for around 3-4 yrs Absolutely loved it' and yeah I obviously remember the training I used to do Pre gym it was always running' bikeing' footbal ' cricket' cross country' swimming and loads of Coursing and Lamping so obviously plenty walking. Fook Gnash I remember all the way back to when I was around 4-5 can't you ? Without meaning it to sound like im looking down my bugle...............my training routines have never stood still long enough to remember them in detail..........as should anybodys seriously into their lifting .................infact i dont think ive ever had the same routine for more than a few months so im f****d if i could remember 1 months training from 15 years ago !! Quote Link to post Share on other sites
gnasher16 31,262 Posted April 1, 2014 Report Share Posted April 1, 2014 " 3 x 12 for the best part nothing heavy " " 3 x 8 sets " etc etc etc Its the perfect example of being dictated to by numbers !..................let your body dictate your training not numbers.............you are not going to have the exact same strength/energy/aggression levels every single session............one day you might be able to push out 10 reps,so do you stop at 8 when you can squeeze 2 more out ?..................another day you may only be able to do 6,so do you force another 2 out and possibly injure yourself just to abide by some numbers on a sheet of paper ?...................control your own training sessions dont be controlled by them 1 Quote Link to post Share on other sites
baw 4,360 Posted April 2, 2014 Report Share Posted April 2, 2014 What's wrong with having a hobby that keeps you fit? Kayaking is great for all your muscles. Your legs are constantly straining to keep you balanced, shoulders, back, arms all getting used to propel you, great exercise plus lots of clean fresh air. Better than in a sweaty gym with guys all staring into mirrors any day of the week lol. Quote Link to post Share on other sites
j1985 1,984 Posted April 2, 2014 Report Share Posted April 2, 2014 One word..... Squats ? Quote Link to post Share on other sites
Born Hunter 17,907 Posted April 2, 2014 Report Share Posted April 2, 2014 What's wrong with having a hobby that keeps you fit? Kayaking is great for all your muscles. Your legs are constantly straining to keep you balanced, shoulders, back, arms all getting used to propel you, great exercise plus lots of clean fresh air. Better than in a sweaty gym with guys all staring into mirrors any day of the week lol. Nothing if that's what you enjoy. Hardly going to improve your physical capability as effectively as a good gym programme will though is it. Depends entirely what your personal aims are. Quote Link to post Share on other sites
neems 2,406 Posted April 2, 2014 Report Share Posted April 2, 2014 What's wrong with having a hobby that keeps you fit? Kayaking is great for all your muscles. Your legs are constantly straining to keep you balanced, shoulders, back, arms all getting used to propel you, great exercise plus lots of clean fresh air. Better than in a sweaty gym with guys all staring into mirrors any day of the week lol.going to the gym is a hobby that keeps you fit. Kayaking's doesnt keep you fit,might be ok for an obese person or someone lacking fitness. same as all those people who claim walkings good exercise,yeah maybe if you're 85. Quote Link to post Share on other sites
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