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Old 04-17-2013, 02:31 PM   #451
abuC
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Zan Tabak
Pissed off!

I was doing Bench last Saturday (by myself) and was doing a record best for me 240lbs. Got to 9 reps (and for some reason) thought I had one more left in me, BIG MISTAKE!. As I brought the bar down I completely failed, I couldn't lift the bar off of me so I decided to rest it on my chest (<<<<super idiot!!) as I did this I felt two pops go off in my rib cage.

Now I have cracked ribs and it's going to take 3 to 4 weeks to heal. Now I can't really do any training and the momentum I was building towards summer is pissed down the drain.

F**K!

Learn from my mistake. If your working without a spotter, and your not sure if you have one more rep in you or not <<don't push it. Better safe than sorry.

Use the cage if you're going to rep out with no spot, or dumbbells.
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Old 04-17-2013, 05:04 PM   #452
Zan Tabak
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by abuC
Use the cage if you're going to rep out with no spot, or dumbbells.

In Hindsight yes your right. But at the time I didn't think I was in danger, kinda like not looking both ways before you cross the street. It was a stupid mistake.
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Old 04-17-2013, 10:41 PM   #453
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Default Re: Ish Official Fit-club

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Originally Posted by Zan Tabak
In Hindsight yes your right. But at the time I didn't think I was in danger, kinda like not looking both ways before you cross the street. It was a stupid mistake.

You never know, oneday you can be a beast in the gym and throw around weight like a madman then the next week that very same weight feels like it's a ton. I almost broke my ribs a few weeks ago with a really light weight because the bar rolled in my hands.
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Old 04-18-2013, 01:14 AM   #454
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by abuC
You never know, oneday you can be a beast in the gym and throw around weight like a madman then the next week that very same weight feels like it's a ton. I almost broke my ribs a few weeks ago with a really light weight because the bar rolled in my hands.
you just have to be careful and know your limits on certain days, some days you'll have more carbohydrates, you'll be eating cleaner, and some days you wouldn't have eaten as well as you should've.

Don't think because you took your pre-workout or had a mug of coffee you'll be able to lift as much as you did the week before.

The best way to maintain the amount of weight you push and to push more weight is to watch your diet. It doesn't have to be the cleanest thing in the world. But it does have to be consistent, if you want to consistently gain muscle.

If your looking to pack on some muscle or looking for a good diet plan I'd be happy to write you one up. This is my personal training Facebook page www.facebook.com/BodyWarehouse Hit me with an inbox there and I'd be more than happy to give a hand :)
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Old 04-18-2013, 02:04 AM   #455
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Default Re: Ish Official Fit-club

A good read for those trying to pack on muscle:

Hey guys, I'm currently on this bulking workout (trying to pack muscle on) and if you guys would like to try it, it is something i would recommend. This type of training is called German Volume Training (GVT) where you overload your muscle fibres with the same repetitive compound exercises.

There are two stages to the GVT (the second stage is my own little creation and it has worked pretty well)

This requires 3 days of training and you can start this at any level of training. Make sure you split your days.
Your break between sets should be a minimum of 60 seconds and a maximum of 90 seconds.

Stage 1, 6 weeks:

Day 1. Chest/Back:

First exercise: Bench Press. 10 sets of 10 at the same weight. If you don't have a spot move to a smith machine after the 6th set. Drop the weight if you absolutely have to and always push out 10 reps.

Second exercise: Bend Over rows with an overhand grip. 10 sets of 10 at the same weight. Never perform this exercise on a smith machine. you will throw your back out of whack if you do.

Third exercise: Incline dumbbell flies: 4 sets of 8-10 repetitions: Self explanatory. Make sure your form is perfect before you up your weight. You don't want to be the guy that dislocates his shoulder in the gym.

Fourth exercise: Wide grip pull ups: 4 sets of 8-10 repetitions: Self explanatory. Switch to wide grip pull up if you can not support your own body weight.

Day 2: Legs and Abs

First exercise: Squats. 10 sets of 10 rep. Make sure your feet are set shoulder width apart, and that your arse can reach a complete parallel level with the floor before you up the weight.

Second exercise: lying down hamstring curls. 10 sets of 10 repetitions. Self explanatory.

Third exercise: Seated calve raises. 3 sets of 20. Make sure you can have a full extension of your calve. To maximise range of motion remove shoes and do the exercise barefoot. You will feel the burn much more.

Fourth exercise: Hanging leg raises. 3 sets of 12-15. Pull yourself up on a chin up bar. Keep your arms at 90 degrees. Have a slight bend at your knees and raise your legs up.

Day 3:Arms and Shoulders.

Many of you will wonder why i threw shoulders in with your arms. You already work your shoulders a lot on your first day of the exercise program. Bench Press really targets your front felt, whilst the bend over rows target your rear delts. The only thing missing is your lateral deltoid. This will be worked this day.

exercise 1: Close grip bench press. 10 sets of 10 repetitions. make sure your hands are parallel to your shoulders when you clinch the bar, and your elbows are always going along side your ribs and lats, rather then further out. Probably the best tricep exercise i've ever done.

exercise 2: Bicep Preacher curl with the z-bar. 10 sets of 10 repetitions. Pretty self explanatory. Make sure you have a full extension before you up the weight.

exercise 3: lateral shoulder raises. 4 sets of 10-12. Shoulders are an endurance muscle. Want to see them grow? Max your reps with them. Keep elbows at 90 degrees, and never go higher then your neck level.

exercise 4: Shrugs. 4 sets of 20. Do these any which way you want with bar with dumbbells, front rear or to the side. Just make sure your traps are burning before you leave the gym!!

Complete stage 1 over the next 6 weeks and then move to stage 2.

Stage 2 is a change in repetitions. For maximum growth we change exercises 1 and 2 of each day to repetitions of 6. You will increase the weight you push by approximately 20-30 percent.

This is by far my favourite training program of all training programs i have tried. I've increased my weight from 88 kilograms to 95 kilograms in a matter of 9 weeks (with proper nutrition) and no change I'n my waist.

If you have any inquiries please quote me or if you like inbox me on my Facebook page.

www.facebook.com/BodyWarehouse
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Old 04-18-2013, 08:03 AM   #456
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Default Re: Ish Official Fit-club

My brother went through a couple cycles of GVT and he got a bit bigger. Didn't gain as much as you did but I wouldn't be surprised if the scale moved up around 8 pounds. As long as you get a pump with a heavy weight, you're gonna set the stage for growth.

I'm a stickler for form though and I cringe whenever he shows me his videos of PRs. The other day he shot himself doing 220 lbs on the back squat (With his training age, I'd have expected him to reach that long ago) and he couldn't even get histhigh to go parallel. The whole night he was trying to justify his form.
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Old 04-18-2013, 08:30 AM   #457
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Default Re: Ish Official Fit-club

100 reps of squats sounds absolutely insane,,,,

Would it be more advantageous to divide the reps by four and pack on more weight?
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Old 04-18-2013, 10:41 AM   #458
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by JEFFERSON MONEY
100 reps of squats sounds absolutely insane,,,,

Would it be more advantageous to divide the reps by four and pack on more weight?
With myself I had a bad car accident a few years ago. My range of motion is limited when i have added weight, so even though i can squat 100 kilograms 20-25 times consecutively, my 1 rep max is 140 kilograms.

GVT is great for me because i still get to grow get a full range of motion and gain lots of strength when squatting.
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Old 04-18-2013, 10:46 AM   #459
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by NotYetGreat

I'm a stickler for form though and I cringe whenever he shows me his videos of PRs. The other day he shot himself doing 220 lbs on the back squat (With his training age, I'd have expected him to reach that long ago) and he couldn't even get histhigh to go parallel. The whole night he was trying to justify his form.
I love this as well. I went to a meat head gym a few weeks ago where they have a dedicated leg room. Needless to say this room was quite empty and whenever someone would walk passed it they would come into the gym room and give me the talk on

"my calves a very stiff, so i can't train legs"
"i broke my big toe, so i can't train legs"
"i can't sit down properly and can only lie down. So i can't train legs"

Not that i have the thighs of Arnie or Coleman, but seriously legs is one major part of the body that you have to train over any other part of the body.
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Old 04-18-2013, 12:27 PM   #460
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Default Re: Ish Official Fit-club

i just bought this, it was supposedly the best protein shake in the shop



opinion?


also stupid question but because i live far away from the gym and i need to take the protein shake immediately after workout, can i just make it at home and just leave the bottle in my car ( a lot of heat in the car though ) during the workout and drink it afterwards... is it the same or ill have to mix it right before drinking?
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Old 04-18-2013, 12:53 PM   #461
Zan Tabak
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
i just bought this, it was supposedly the best protein shake in the shop



opinion?


also stupid question but because i live far away from the gym and i need to take the protein shake immediately after workout, can i just make it at home and just leave the bottle in my car ( a lot of heat in the car though ) during the workout and drink it afterwards... is it the same or ill have to mix it right before drinking?
Not sure about that protein shake. I buy muscleTech's protien cause I'm lactose intolerant and it doesn't bother my stomach.

What do you mix your protien with? (milk, water?) either way I would simply just leave a scoop in an empty bottle and mix it after my workout.
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Old 04-18-2013, 01:01 PM   #462
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Default Re: Ish Official Fit-club

Leg day is my favorite workout. I never understood why so many guys (even the roided-up juicers in many cases) dont train them.

Those guys look rediculous.
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Old 04-18-2013, 02:03 PM   #463
alenleomessi
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Zan Tabak
Not sure about that protein shake. I buy muscleTech's protien cause I'm lactose intolerant and it doesn't bother my stomach.

What do you mix your protien with? (milk, water?) either way I would simply just leave a scoop in an empty bottle and mix it after my workout.
what do u mean bother the stomach? dont tell me im gonna shit even more because i already do it like twice a day..

well i guess im gonna mix it with milk before my workout and with water after my workout so i wont have to bring a freaking milk with me.. and it will probably ruin itself from the heat in the car..
cons are that mixed with water tastes worse and it doesnt have the added proteins and calories from the milk
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Old 04-18-2013, 02:55 PM   #464
Zan Tabak
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
what do u mean bother the stomach? milk
Sorry, should of made myself more clear. I've never tried that particular protien so I couldn't give an opinion. I was just stating that I personally have a sensitive stomach so I'm picky with what shakes I buy(always the highest end sh!t)
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Old 04-18-2013, 03:14 PM   #465
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Default Re: Ish Official Fit-club

I've signed up to a boxing/MMA gym today. Wish me luck
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