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  1. #61
    Lets get skinny! Osbornezo's Avatar
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    Great read! Repped
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  2. #62
    Registered User admles's Avatar
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    Excellent post! I'm guilty of a few of these :/
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  3. #63
    Registered User carey45's Avatar
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    nice post, repped
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  4. #64
    Registered User johndouglas78's Avatar
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    Thanks for the article.
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  5. #65
    Registered User EYZE's Avatar
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    I was really guilty of not keeping a workout log or having a specific goal in mind for awhile
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  6. #66
    Registered User Mystogan's Avatar
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    good read brah thanks
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  7. #67
    Registered User FitnessFan76's Avatar
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    4. You're doing the same workout you were doing 2 months ago
    Insanity is doing the same thing over and over and expecting a different result- It?s an old adage that's been beaten to death but is still relevant. You may not realise it but our bodies are smart and lazy machines. If you do the same exercises repeatedly, the body will find the most efficient way of completing them. This is bad news because it means when our bodies become more efficient it will be harder to lose weight or gain muscle, strength, and cardiovascular fitness. Keep your body guessing by starting a new program or even doing your program in the opposite order. If you do 30mins on the treadmill, do 25mins at a higher speed or use a different machine altogether!
    What about things like All Pro's Beginner routine - you're supposed to do that for several cycles? Or does this apply more to intermediate/advanced, as opposed to beginners?
    Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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  8. #68
    Registered User ProFitness718's Avatar
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    Nice article!
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  9. #69
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    Originally Posted by FitnessFan76 View Post
    What about things like All Pro's Beginner routine - you're supposed to do that for several cycles? Or does this apply more to intermediate/advanced, as opposed to beginners?
    I don't know what the OP's intent here is, but I take it to mean if you are doing exactly the same weight and exercises every time and not seeing progress...you should probably try something new. In All Pro's you keep changing the weight every single time.

    For losing fat/treadmills, if you are doing the same speed as you lose fat and get stronger legs, your heart rate will be less and your calories spent less, so even there you'll see diminishing returns. Yet you'll see people walking on the tread mills week after week after week with little to show for it. Althogh I'd guess it's their diet that's the cause, not their exercise.
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  10. #70
    Registered User FitnessFan76's Avatar
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    Originally Posted by davidolson22 View Post
    I don't know what the OP's intent here is, but I take it to mean if you are doing exactly the same weight and exercises every time and not seeing progress...you should probably try something new. In All Pro's you keep changing the weight every single time.

    For losing fat/treadmills, if you are doing the same speed as you lose fat and get stronger legs, your heart rate will be less and your calories spent less, so even there you'll see diminishing returns. Yet you'll see people walking on the tread mills week after week after week with little to show for it. Althogh I'd guess it's their diet that's the cause, not their exercise.
    Yeah, there are a lot of people who reckon they can go inhale a whole cream cake just because they've done a fifteen minute cardio session at the gym...
    Last edited by FitnessFan76; 04-04-2013 at 02:23 AM.
    Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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  11. #71
    Strength Jericoe's Avatar
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    Originally Posted by jules_d1 View Post
    This article is for the members at the gym I PT


    4. You're doing the same workout you were doing 2 months ago
    Insanity is doing the same thing over and over and expecting a different result- It?s an old adage that's been beaten to death but is still relevant. You may not realise it but our bodies are smart and lazy machines. If you do the same exercises repeatedly, the body will find the most efficient way of completing them. This is bad news because it means when our bodies become more efficient it will be harder to lose weight or gain muscle, strength, and cardiovascular fitness. Keep your body guessing by starting a new program or even doing your program in the opposite order. If you do 30mins on the treadmill, do 25mins at a higher speed or use a different machine altogether!

    This is completely wrong. How are you supposed to stay consistent if you are always changing routine? Not only that but your muscle cant think, they will not be confused by you changing up your routine. If you are trying to lose weight, calroies in vs calories out. If you are trying to gain strength, progressively overload.

    I'm doing the same workout i was doing 2 months ago and guess what, im a hell of a lot stronger.
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  12. #72
    Alfalfa Male Kadisha's Avatar
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    Originally Posted by Jericoe View Post
    This is completely wrong. How are you supposed to stay consistent if you are always changing routine? Not only that but your muscle cant think, they will not be confused by you changing up your routine. If you are trying to lose weight, calroies in vs calories out. If you are trying to gain strength, progressively overload.

    I'm doing the same workout i was doing 2 months ago and guess what, im a hell of a lot stronger.
    Muscle confusion is probably the dumbest way to put that argument.

    If you've taken human anatomy, you'll see that we have a lot of major and minor muscles in our body. When you change exercises you're targeting different muscles. You're always going to be hitting the major ones, but the minor ones might be different. That's why you feel sore when you do a different exercise sometimes. All in all that will make you stronger because your muscles are stronger as a whole.

    Here's a little test.

    Back squat for one month then front squat the next. Trust me you're going to feel a whole lot sore after those front squats. Why? Even though you use your quads in both of them, your posterior chain in the FS is used much more heavily.
    ATG Squat 1RM: 465lbs. Thank you Smolov.

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  13. #73
    Strength Jericoe's Avatar
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    Originally Posted by Kadisha View Post
    Muscle confusion is probably the dumbest way to put that argument.

    If you've taken human anatomy, you'll see that we have a lot of major and minor muscles in our body. When you change exercises you're targeting different muscles. You're always going to be hitting the major ones, but the minor ones might be different. That's why you feel sore when you do a different exercise sometimes. All in all that will make you stronger because your muscles are stronger as a whole.

    Here's a little test.

    Back squat for one month then front squat the next. Trust me you're going to feel a whole lot sore after those front squats. Why? Even though you use your quads in both of them, your posterior chain in the FS is used much more heavily.
    I've randomly tried out front squatting, did some heavy triples, was not even sore the next day. Plus why does it even matter if it makes you sore? Being sore means nothing.

    Lol don't tell me that you are one of those people who believe that in order to have a good workout you must be sore.

    Oh and by the way, the posterior chain is used much more in a back squat.

    If you want to get strong at back squats, you back squat.

    If you want to get strong at deadlifts, you deadlift.

    Remember strength is a function of the cns, the more you do a lift and repeat the motion, the more you train your cns to do that lift.
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  14. #74
    Registered User Jayboogiee's Avatar
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    First post. Man I love these articles, I am new to weightlifting (yea noob to bodybuilding not message Boards) but I want to join a gym and I'm another trying to look like a dumbass in the gym these articles are really helping me avoid that.
    Private the article
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  15. #75
    Registered User FitnessFan76's Avatar
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    Brilliant article - why did the OP get banned?
    Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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  16. #76
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    Very good read!
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  17. #77
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    5 stars for this post. very useful. Thanks!!!
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  18. #78
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    love it!
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  19. #79
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    thanks like
    http://www.sccviet.com | *****://sites.google.com/site/dichvuseotopweb
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  20. #80
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    thanks julian
    the article is very informative.... well what about the people like us...i mean am kinda regular to the gym frm last 2 years.....and i follow almost all the things said above, but still i m not getting any results(no lean muscle mass gain, no expected shape, nothing) its kinda frustrating after giving ur best and gaining nothing out of it.......................plz suggest
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  21. #81
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    9.you are trying to get bigger and smaller at the same time-aka you are trying to build muscle and lose fat at the same time....ain gonna ****in happen!!
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  22. #82
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    Great post man! Alot of my closest friends problems are, they quit in their sets right when they START to feel a fatigue and burn. Keep pushing hard guys, push through your sets, push through the burn, and take the results you want!!
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  23. #83
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    Hi Julian

    You are bang on right!

    How many people do you see in the gym each day who are there, and maybe working out hard, butvwith no goals and no plans. I always say dont cone to thevgym without a written workout schedule. And you must keep score!

    8 REASONS YOU'RE NOT SEEING RESULTS AT THE GYM
    By Julian Gaylor, Fitness Consultant

    If you are finding that you are not getting the results that you would like, maybe it's due to one (or more) of the reasons below.

    1. You don't have a specific goal
    We all go to the gym for a reason. Common reasons include 'To lose weight', 'To get fitter/stronger' or 'To build more muscle'. If you are serious about getting results, these goals are not specific enough. Give yourself a deadline. For example, if your aim is to change your body weight, make it specific by saying 'I want to gain/lose 5 kgs in the next 6 weeks'.

    2. You don't keep a training journal
    A training journal is your roadmap to results. If you don't keep one, you don't know where you're going or how fast you are getting there. A training journal can be a program sheet written up by a trainer or your own gym diary. You need to fill this out every session. Write down what exercises you did, how many sets, reps and the weight lifted. For cardio sessions, depending on the machine you use, write down the time, speed, distance, incline or resistance. Because you are documenting your sessions, you know exactly what you have done in each workout and therefore, can try and improve each session.

    3. You undo all your good work by not eating well
    So many people sweat it out in the gym and give it their all but then go and sabotage themselves by eating badly. The most common problem is with those trying lose weight. If you come to the gym and work hard, but then leave the gym only to continue on with your poor diet, sure the exercise might help a little but if you are still making poor nutritional choices and eating WAY too much, chances are your weight will stay the same or even continue to rise! The worst part is, not only do some people not change their diet, but because they are working so hard in the gym they feel the need to reward themselves with a little treat in the form of fast food, chocolate, cake, alcohol etc. Chances are this little treat is a calorie bomb which has more calories than they actually burn in the gym (possibly in the whole week!) which more than counteracts all the hard work they do in the gym.

    4. You're doing the same workout you were doing 2 months ago
    Insanity is doing the same thing over and over and expecting a different result- It?s an old adage that's been beaten to death but is still relevant. You may not realise it but our bodies are smart and lazy machines. If you do the same exercises repeatedly, the body will find the most efficient way of completing them. This is bad news because it means when our bodies become more efficient it will be harder to lose weight or gain muscle, strength, and cardiovascular fitness. Keep your body guessing by starting a new program or even doing your program in the opposite order. If you do 30mins on the treadmill, do 25mins at a higher speed or use a different machine altogether!

    5. You are not consistent with your training
    It?s not about what you do SOME of the time, it?s what you do MOST of the time. Missing a rare session here and there is ok but when you start to miss sessions every week, you are seriously hindering your ability to make progress. Let?s do some quick math here- There's twenty-four hours in a day, yes? Ok, so if there?s seven days in a week that's a total of one hundred and sixty-eight hours. Still following? Good. Doing three- one hour session a week is a whopping 1.78% of your whole week. Is that too much to spare?





    6. You?re exercising too much
    Here?s the opposite of #5 They say too much of a good thing can be bad for you. Exercise is no different. Training too hard, too often can actually hinder your ability to make progress. When training in the gym, you put your body under a lot of stress (good stress). When weightlifting you actually damage your muscles and make micro-tears in them. When you are resting, the muscles repair and rebuild bigger and stronger so in actual fact, you don't get bigger and stronger in the gym, you get bigger and stronger when you are resting. This means if you don't rest enough, you don't give your muscles enough time to repair and recover which leaves you prone to injury and can make you smaller and weaker! Even when you train different body parts each day, it still taxes your body as a whole so it still needs time to recover.

    The same can be said for cardio training. When putting in a hard cardio session, it taxes your whole body. Among other things, your immune system becomes suppressed as all your bodies resources are trying to help you recover from the intense exercise. This really isn't a big problem as your body returns to its normal state after time but if you continually put your body under intense stress and don't allow for sufficient recovery time, you will gradually run yourself into the ground and exercise will become less productive and less enjoyable! I even take a whole week off from training every 8- 12 weeks. I actually find i come back more motivated and stronger as I've let my body fuller rest and recover!


    7. You're not pushing yourself hard enough
    As with everything in life, if you want to truly succeed you need to get out of your comfort zone. It's no different in the gym. If you want to see results, you must challenge your body and give it a reason to change! Now with that said, I don't want you to train so hard that you are at the point of literal exhaustion. That's just dangerous and actually has adverse effects on your body. With that said, chances are when you think you are working your hardest, you are actually nowhere near your maximum potential. The reason you think you couldn't possibly put anymore effort in is because you?ve never tried to! Next time you are exercising, put the treadmill up an extra 0.5km/h or go for another 30 seconds. When weight training and you think you're done try squeezing another one or two reps out. Dig deep! You might surprise yourself.

    8. You're weightlifting with your ego, not your brain.
    Ever notice that the biggest guys in the gym or those with the best muscle tone don't lift the heaviest weights? That?s because they lift smart and target the right muscles. In general, most people who lift weights do so with the intention of improving their lean muscle mass. Unfortunately, it is an all too frequent occurrence that people let their ego get in the way and get caught up in worrying more about the amount of weight they are lifting rather than the technique they use. When lifting with bad technique you usually bring other muscles into the movement which then takes all the stress of the desired muscles. For example, if someone is doing a bicep curl with too much weight, they will usually swing their upper body and bring the shoulders into the movement. This means that the muscles in the back and the deltoids (shoulder muscles) are doing a lot of the work rather than the biceps.

    You'll get better results lifting a lighter weight with good form that really targets the desired muscles than a heavier weight with bad form. Remember- it's not how much you lift, it's how much you look like you can lift!

    -By Julian Gaylor[/QUOTE]
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  24. #84
    Registered User JaimeGutier's Avatar
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    Originally Posted by CapnPowerMonger View Post
    I workout 4 days a week, each bodypart once a week if that helps. Thats 3 days off. I may do cardio on those days, i just play it by ear. I think what you are doing sounds fine, but you might want to take at least 2 full days off a week (excepting cardio). Also everyone is different so find out what works for you.
    Its my second week at the GYM, i usually start running about a mile and the do about an hour of weights....you guys think im doing enoungh or should i dedicate a day in specific for Cardio? Oh yea, by the way, thats 5 days a week.
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  25. #85
    Registered User weightconquerer's Avatar
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    good stuff
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  26. #86
    Wholesale Specialist rockwholesale's Avatar
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    Great article, kudos! So many people out there neglect #6. Sometimes more really is less!
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    Registered User Sylar112's Avatar
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    Great article very useful .
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    I think my motivation is my downfall sometimes. I need to start pushing hard for them last few reps on the last sets.
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    Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank) Simooon is the lowest scum of the boards. (Worst Rank)
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    great read!
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    super post
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