Working Out....

[Mason]

How does one regulate alcohol and exercise?

[Genevieve]

Try Intermittent fasting? There's no added weightloss benefits to it, but you get really full in that short period of time where you get to eat (like 2 big meals or something). So you also cram in all your then. I haven't tried it but other people have said some good things about it.

It's not for everyone but it's definitely effective. I've been doing it since last September and have been really happy with the results. I fast 16hrs each day (sounds worse than it is, you are asleep for 8 of those hours), so I stop eating at 9pm each night, then have my first meal at 1pm the following day. Your essentially just skipping breakfast, then eating all your day's calories in an 8hr eating window. Because your body is not supplied with food to use as fuel during the fast it burns body fat for energy instead. There's a decent guide here and here.

Some real bro on that first page you linked, though. Didn't read the second. And your body IS supplied with food... you just eat it more quickly. All that energy from the calories you eat doesn't just disappear. The only real difference is that you feel fuller cuz your stomach gets more food at once.

Wouldn't your body just devour muscle instead?

If it gets all the calories it needs, no.

[Molzie]

bro science m8

[Raggles]

saw some f4g benching the bar with no w8 the other day

[Genevieve]

bro science m8

It's like the brostep of bodybuilding

[kruptah]

saw some f4g benching the bar with no w8 the other day

Don't h8. That's good practice, for when you want to get the proper motion down.

[Raggles]

saw some f4g benching the bar with no w8 the other day

Don't h8. That's good practice, for when you want to get the proper motion down.

good excuse scrub

[Forth+Back]

Try Intermittent fasting? There's no added weightloss benefits to it, but you get really full in that short period of time where you get to eat (like 2 big meals or something). So you also cram in all your then. I haven't tried it but other people have said some good things about it.

It's not for everyone but it's definitely effective. I've been doing it since last September and have been really happy with the results. I fast 16hrs each day (sounds worse than it is, you are asleep for 8 of those hours), so I stop eating at 9pm each night, then have my first meal at 1pm the following day. Your essentially just skipping breakfast, then eating all your day's calories in an 8hr eating window. Because your body is not supplied with food to use as fuel during the fast it burns body fat for energy instead. There's a decent guide here and here.

Some real bro on that first page you linked, though. Didn't read the second. And your body IS supplied with food... you just eat it more quickly. All that energy from the calories you eat doesn't just disappear. The only real difference is that you feel fuller cuz your stomach gets more food at once.

I didn't phrase that very well - I didn't mean the body has no fuel from what you have eaten as soon as you stop eating, the calories you eat beforehand will obviously provide energy after you eat them, but after 8 or 9 hours your body will start to burn body fat for energy unless you eat more food.

[Laszlo]

Serious question time;

Is anyone here working on a split as opposed to total body workouts? Am currently on a 4 day split but have had a couple of people suggest that whilst I'm working up to build strength that 3 x total body sessions a week would be more productive than a 4 day split.

Did some reading on this and found the following;

Beginners to strength training are defined by how quickly they can recover from exercise. For this reason, as a beginner, it is best to get as much work in as possible each week. If you do a full-body routine three times per week, that means you're training your entire body roughly 12 times per month (144 times per year). A body-part split, hitting different body parts over a week is going to train your whole body one (maybe two) times per week, which is 4-8 times per month (48-96 times per year).

Maths adds up, just wondering at what stage someone is no longer called a 'beginner' and should make the switch from full body to split.

Wait, so that quote is implying that beginners can smash out workouts and be fine quicker that a more advanced person can.
lolwut?!

Can someone please explain this full-body workout for me please?
Are you not in the gym for like 3+ hrs each time?
What is the % of ORM used and for how many reps/sets?

Full
Body
Workout

?? Whaaaaaaaaaaaat?

How does your arsehole not drop out?

[ehbes]

How does one regulate alcohol and exercise?

chase shots with muscle milk

[Molzie]

Serious question time;

Is anyone here working on a split as opposed to total body workouts? Am currently on a 4 day split but have had a couple of people suggest that whilst I'm working up to build strength that 3 x total body sessions a week would be more productive than a 4 day split.

Did some reading on this and found the following;

Beginners to strength training are defined by how quickly they can recover from exercise. For this reason, as a beginner, it is best to get as much work in as possible each week. If you do a full-body routine three times per week, that means you're training your entire body roughly 12 times per month (144 times per year). A body-part split, hitting different body parts over a week is going to train your whole body one (maybe two) times per week, which is 4-8 times per month (48-96 times per year).

Maths adds up, just wondering at what stage someone is no longer called a 'beginner' and should make the switch from full body to split.

Wait, so that quote is implying that beginners can smash out workouts and be fine quicker that a more advanced person can.
lolwut?!

Can someone please explain this full-body workout for me please?
Are you not in the gym for like 3+ hrs each time?
What is the % of ORM used and for how many reps/sets?

Full
Body
Workout

?? Whaaaaaaaaaaaat?

How does your arsehole not drop out?

Yeah, that doesn't make sense to me either.

If you want to increase strength, focus on your compound exercises and lift heeeeavy (less reps, more sets). If you're an advanced lifter, I wouldn't recommend going back to full body workout. It seems like a step backwards.

I need to give each muscle group at least 4 days recovery before I hit it again. Couldn't imagine doing my chest x3 a week.

[twilitez]

Do i even lift?
I lift cans, hard work.

[wub]

Can someone please explain this full-body workout for me please?
Are you not in the gym for like 3+ hrs each time?
What is the % of ORM used and for how many reps/sets?

Full
Body
Workout

?? Whaaaaaaaaaaaat?

How does your arsehole not drop out?

If you want to increase strength, focus on your compound exercises and lift heeeeavy (less reps, more sets). If you're an advanced lifter, I wouldn't recommend going back to full body workout. It seems like a step backwards.

I need to give each muscle group at least 4 days recovery before I hit it again. Couldn't imagine doing my chest x3 a week.

Fair enough, just wanted folks thoughts on it


4 day split is working fine for me ATM, only downside is not having a rest day between Saturday & Sunday when I'm doing chest/biceps & back/triceps respectively...this is more due to those being the quieter times of my gym so have enough space to do deadlifts etc.

[ascent]

The idea is not that you hit everything at 100% 3x per week, you have lighter & heavier days. And the point behind it is since you should really be focusing on compounds as a beginner, there is no reason to use a split routine since you couldn't really do much anytime you went to the gym.
You're pretty much guaranteed to put on a good amount of mass and strength with full body if you eat, then as you become more advanced you can start a split because you start to see your weak points. Or something like that
Basically do whatever works for you as long as you hit your weight or strength goals every week

[Laszlo]

The idea is not that you hit everything at 100% 3x per week, you have lighter & heavier days. And the point behind it is since you should really be focusing on compounds as a beginner, there is no reason to use a split routine since you couldn't really do much anytime you went to the gym.
You're pretty much guaranteed to put on a good amount of mass and strength with full body if you eat, then as you become more advanced you can start a split because you start to see your weak points. Or something like that

Thanks for the explanation.


@Wub - Do you even consider yourself a beginner? I thought you'd been working out for some time.

Edited because of bullshit/bad advice/new evidence has come to light/ etc.

[VirtualMark]

Beginner: Full body workout.

Intermediate: Split into two. I.e chest, arms, shoulders one day, back, legs, abs another.

Advanced: Split into multiple groups and really smash each group. I.e day 1, arms, day 2 chest, day 3 back etc.


As for fasting - don't really agree with it. Your body goes into survival mode and actually clings to fat more when you fast, so it can lower your metabolism. Most bodybuilders eat every 2-3 hours. But it really depends on your goal - if you want to lose weight, up your cardio. If you want to gain muscle, you'll need to eat a lot of protein regularly. Either way, it's important to eat the right foods.

[ascent]

The idea is not that you hit everything at 100% 3x per week, you have lighter & heavier days. And the point behind it is since you should really be focusing on compounds as a beginner, there is no reason to use a split routine since you couldn't really do much anytime you went to the gym.
You're pretty much guaranteed to put on a good amount of mass and strength with full body if you eat, then as you become more advanced you can start a split because you start to see your weak points. Or something like that

Thanks for the explanation but this still doesn't make much sense to me. Even if you have lighter and heavier days surely you'd be working an already broken muscle at some point. I don't see how that would benefit your gains.
Maybe it does work, idk - it's been a very long time since I called myself a beginner so I can't remember how it feels/recovery/capabilities.

I have done it before, the lighter days actually help a lot with recovery. A routine like that wouldn't be good for someone who is more advanced and having to deal with plateauing

[skell1ngton777]

i just gun my glutes all day bro

[Molzie]

I bet you look great in yoga pants

[Lye_Form]

Lightweight baby