BF2S Forums Workout Programs & Diet

Finray wrote:

HaiBai wrote:

White-Fusion wrote:

That's a good sign! just drink some good quality whey protein.

But eventually, once your body is used to working out, the pain will go away, right?

When there's no pain, you're not stressing your muscles enough to promote growth. Increase reps/sets.

There should always be slight pain in your muscles after a workout but it wont be as bad as the pain you experience in your first 1/2 weeks of working out.

Nice wallpaper Irish

Irishpride<3 wrote:

baggs wrote:

Nice wallpaper Irish

Bedroom wallpaper or desktop wallpaper?

Bedroom, very retro!

Finray wrote:

Irishpride<3 wrote:

Finray wrote:

When there's no pain, you're not stressing your muscles enough to promote growth. Increase reps/sets.

There should always be slight pain in your muscles after a workout but it wont be as bad as the pain you experience in your first 1/2 weeks of working out.

There should always be pain if you're doing enough, but if you're not doing enough, your body will adjust, and you will plateau (ie no change).

A simple graph might explain it better:

http://static.bf2s.com/files/user/33829/plataeu.png

At that point you change the style of excersize, i hardly see any improvement if i start a work out on bench pressing, i have to pre-exhaust before and then push myself to do heavier weights on bench press. Anything else is just a waste of time for me now.

Also another great work out is super sets!

Use a light to moderate weight and do some dumbell fly, then straight into some pushups to failure. Rest a minute or two max and back to it again, if you do it right i guarantee you will be so fucked by the end. But you'll soon be back for more.

Jebus wrote:

Hey guys, I just got back from the gym.. Noticed some extravasation (that's how it got translated, notsure if it's correct:/) on my left arm.
Here are some pics

Is this harmful? I think I've had this before...



http://img5.imageshack.us/img5/8333/hpim2535r.th.jpg
http://img20.imageshack.us/img20/3237/hpim2536.th.jpg

Basically means you took it too far. It's just bruising of the blood afaik. Blood vessels bursting due to over-strenuous activity, appearing as bruises.

@baggs, you would either increase the frequency you do the exercise a week, intensity you do the exercise at or the duration you perform it for. Frequency, intensity, time/duration. FIT.

Last edited by Finray (2009-11-20 10:26:40)

Jebus wrote:

Finray wrote:

Jebus wrote:

Hey guys, I just got back from the gym.. Noticed some extravasation (that's how it got translated, notsure if it's correct:/) on my left arm.
Here are some pics

Is this harmful? I think I've had this before...



http://img5.imageshack.us/img5/8333/hpim2535r.th.jpg
http://img20.imageshack.us/img20/3237/hpim2536.th.jpg

Basically means you took it too far. It's just bruising of the blood afaik. Blood vessels bursting due to over-strenuous activity, appearing as bruises.

@baggs, you would either increase the frequency you do the exercise a week, intensity you do the exercise at or the duration you perform it for. Frequency, intensity, time/duration. FIT.

Oh I see, thanks. Well my body better harden the fuck up cause I'm not going to go any slower/lighter lol

Wouldn't recommend it. You'll end up doing some damage. Take it a bit easier next time, and gradually increase FIT.

I have some questions on nutrition. I really don't know how to make 'small' changes that will effect my body/workout in a positive way... I always eat what my mum makes me

Anyway, for example, what would you eat at 10PM when you're hungry just before you're going to bed?

Jebus wrote:

I have some questions on nutrition. I really don't know how to make 'small' changes that will effect my body/workout in a positive way... I always eat what my mum makes me

Anyway, for example, what would you eat at 10PM when you're hungry just before you're going to bed?

4 tinnies and a kebab does it for me

Finray wrote:

Jebus wrote:

I have some questions on nutrition. I really don't know how to make 'small' changes that will effect my body/workout in a positive way... I always eat what my mum makes me

Anyway, for example, what would you eat at 10PM when you're hungry just before you're going to bed?

A tin of tuna.

^ this.  I usually will slam a protein shake if its late, it is quickly digested and is lean on the carbs

Lmao toast on cheese, that's a new one.

Irishpride<3 wrote:

I personally don't eat ANYTHING after I have my dinner (6PM-7PM). I live at home too with my parents and I gotta eat what I'm given. My parents cook healthy food but sometimes it's quiet low on carbs/protein so go for seconds

a thought, if i may - volunteer once to go shopping. help educate your parents. volunteer once to cook/help prepare a meal. if your parents see that you are trying to eat healthy, they will probably get behind you . . .

this thread is moving along nicely. shared knowledge > individual knowledge.

Last edited by burnzz (2010-01-20 10:51:47)

SonderKommando wrote:

Had a good day at the gym today (shoulders).  Ill be the first to admit that my form really suffers after my first rep, but i wanted to keep going
http://www.youtube.com/watch?v=GlKlbygW8a4

Is that really you?

SonderKommando wrote:

Irishpride<3 wrote:

SonderKommando wrote:

Had a good day at the gym today (shoulders).  Ill be the first to admit that my form really suffers after my first rep, but i wanted to keep going
http://www.youtube.com/watch?v=GlKlbygW8a4

Is that really you?

Yeah, why?

Nothing, just asking

That looks pretty heavy. To be honest that was horrible to watch, but I don't do shrugs/deadlifts or similar exercises. You used your momentum/back to lift it more than your shoulders, imo