ThickNavy-NoPainNoGain: 2011

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ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Thu Jan 06, 2011 11:07 pm UTC

I think I'm not the only person in here who read comic books and the like growing up. You know what really annoyed me? Perfect bodies. I mean, fine, maybe Batman and Dr Manhattan worked out a lot but still, there's no way you could be that perfect. The most annoying thing was, the only thing I had to do to get into that kind of shape was eat right and exercise. Ok well, I'd also have to eat 3 raw steaks every day and do real weight training and so on but I'm not planning on fighting crime, just feeling better about myself, so I figured to hold myself accountable to the internet it's time to chart my fitness online and just have somewhere to vent exercise anxieties.

Age: 18
Starting weight: 628N
Goal weight: whatever weight it is when I finally have washboard abs, bigger biceps and can run a marathon
Height: 174cm I think
Objective: To have a nicer, more toned body, to be in better shape in terms of strength, long distance running, general fitness and just be closer to my ideal body.

Ok, so ideally I'd be jogging 3 times a week and doing dumbells twice a week but given my current timetable that seems unreasonable so I'll just assign points.

Jogging = 1
Jogging+Cardio=2
Jogging+Cardio+Full stretches=3
Dumbells=2
Eating too much unnecessary junk food=-1
Not exercising when I really could be but I'm just too lazy= -2
Consuming the souls of the young= -4000

The aim is 5 points a week. That's probably doable. Pictures will follow soon. This week I have 2 points already from jogging+cardio on Monday. Time to get on with this!

You guys can think of a suitable penalty for failure to get 5 points.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Fri Jan 07, 2011 8:19 pm UTC

+1 points added for jogging today

Week total = 3 points.
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Re: ThickNavy-NoPainNoGain: 2011

Postby Mighty Jalapeno » Sat Jan 08, 2011 2:24 am UTC

*high five*

I should do a point system for me. Maybe use stickers...

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Re: ThickNavy-NoPainNoGain: 2011

Postby Nath » Sat Jan 08, 2011 3:26 am UTC

Don't you get a bonus point for listing your weight in Newtons?

Also, how come you don't count jogging as 'cardio'?

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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sat Jan 08, 2011 12:22 pm UTC

Nath wrote:Don't you get a bonus point for listing your weight in Newtons?

Also, how come you don't count jogging as 'cardio'?


I dunno, I count the circuit exercises as cardio and jogging as jogging. I don't know, but anyway:

-1 today for not going jogging in the morning because I thought it was going to rain but it didn't, but I should have just done weights instead. FUCK.

So, that's 3-1=2 points. So tomorrow I have to do a full joggy-cardio-stretchy to get it up to 5.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sat Jan 08, 2011 12:56 pm UTC

Daily Feature: How do I feel about my body today?

Seeing as this entire thing is for my own piece of mind as well as physical health benefits, seems sensible to chart how I feel about my body too.

Today I don't feel too bad about it as such but just looking at it in the mirror, seeing (when seen sideways) how my stomachs gradient steeps negatively a little and just how much better it could be. My torso could be a lot better, my arms could be a lot musclier, I really like my legs though. I mean H (my SO) says she likes it but of course she would. I just really want abs that are well defined when I'm not tensing. She says she likes my chest, I suppose I do too but I'd love it to just be broader and more awesome on the whole. Oh well, tomorrow I will FORCE myself to have a proper workout. I'll probably take a walk anyway today just to help my digestion.

DAMN MY OWN LAZINESS GRR.
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Re: ThickNavy-NoPainNoGain: 2011

Postby 44 stone lions » Sun Jan 09, 2011 12:19 am UTC

Four points:

1. Point system - cool idea.
2. It's been a week since you started, how much better did you expect to look and feel after one week? - Give it time.
3. Run in the rain - it's only water and you will be taking a shower afterwards anyway.
4. Weight in Newtons - err... right.

Good luck

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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sun Jan 09, 2011 5:52 pm UTC

44 stone lions wrote:Four points:

1. Point system - cool idea.
2. It's been a week since you started, how much better did you expect to look and feel after one week? - Give it time.
3. Run in the rain - it's only water and you will be taking a shower afterwards anyway.
4. Weight in Newtons - err... right.

Good luck


It's technically been 2 years since I started exercising, I'm just trying to get onto a more rigid and accountable regime. Also, weight IS measured in Newtons and as for running in the rain...I don't want to catch a cold right now when I have exams on, I have been running in drizzle before though.

Anyway.... +3 points today! A full joggy-cardio-stretches thing so 3 whole points. AND I walked to and from the shop where I volunteer when I could have got the bus, but that's just bonus.

Daily Feature #1: How do I feel about my body today?

Much better actually, H was stroking it when I walked to hers after work ("You walked here from the shop? Wow!") and made yummy noises, which is always a good sign. I think my arms are quite weedy at the moment though, I'll probably do weights next week to add +1 to STR. What I need to do is start doing the plank more often again, work the lower abs, although on the whole, I feel like I'm in great shape and jogging even in the cold today wasn't bad. It's more the aesthetic thing I want to sort out. Plank and sit ups it is I guess. Still, I don't mind my body, my abs are pretty visible but only when I've been working out, when relaxed it's just like "Meh, whatever", oh and only in good top-down lighting. Hmm, so really they aren't visible at all. It could be worse maybe?
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Mon Jan 10, 2011 8:07 pm UTC

Uuuuuuuurgh. Ok +2 points added today for weights.

Although really that should be like, 2.5 because I got up from a fucking beautiful mid afternoon nap to do that and it was a lot of fucking effort getting up...

Then again it should be -0.5 for not doing tricep dips or press ups so I guess it all evens out.

Daily feature: How do I feel about my body today?

Mmm, I love the way I look getting out of the shower...then the reality hits once I'm dry and my body looks average-ish again. To be honest, my torso looks ok...but fucking love handles are always there when I put on trousers. Fucks sake, it's really annoying. And my arms could be so much more muscular although they are in a decent proportion right now, it's more the forearms that need some work. Actually I realised today, I wouldn't mind them looking average if I were super strong...and then I couldn't remember WHY exactly I want to be super strong, I don't plan on doing very much with it, it's just some misguided notion in the back of my mind probably due to the socialisation of being male. Also because a friend of mine can do like, 70 press ups and I'm quite jealous. Or maybe I do want to fight crime after all, but damn it torso, you gotta start losing some flab damn it. My diet hasn't even been that bad...but I do love my food. Oh well, I'm into positive figures for the first day of this week, it should be ok. I finish school early tomorrow so I'll fit a jog in then.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Tue Jan 11, 2011 7:26 pm UTC

So, I was helping H revise and my arms and legs are still a little sore, so while not wanting to sprain myself I can forgive myself for not exercising today.

However, I do get -1 for my fairly shitty diet today. Stupid Doritos...so this week is back down to 1.

DF: How do I feel about my body today?

Meh. It could be so much better. So very much better, my stomach isn't incredibly well toned and I'm generally just pretty average, but average is ok. I actually sort of like my arms today. On the whole, I think my disdain towards my body today is more to do with a disdain towards myself in general this moment. Oh well.
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Re: ThickNavy-NoPainNoGain: 2011

Postby ximun » Tue Jan 11, 2011 9:07 pm UTC

If your legs are sore, it could mean you're not warming up or stretching properly... a few weeks back I did 300-400 calf raises and my entire legs felt sore for two weeks because I did not stretch. With proper stretching I've been capable of doing my cardio (treadmill at 9.5 mph and 4 incline for 30 minutes) four days in a row this week and my legs still feel great.

As for the Doritos, why buy them in the first place? Just observe the law of contrary behavior and eat something healthy when you really crave for junk food. Could also help motivate yourself to go the gym more regularly; want to stay at home and be lazy? You get up and go exercise.

Food and motivation are my two biggest struggles, but once you drop the junk the cravings quickly go away.

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Re: ThickNavy-NoPainNoGain: 2011

Postby Solt » Tue Jan 11, 2011 11:32 pm UTC

thicknavyrain wrote:You guys can think of a suitable penalty for failure to get 5 points.


You must throw out one box/bag/bottle/package of junk food for every point you are under. You cannot re-buy that food on your next trip to the grocery store.

thicknavyrain wrote:as for running in the rain...I don't want to catch a cold right now


Old wives' tale.

ximun wrote:If your legs are sore, it could mean you're not warming up or stretching properly... a few weeks back I did 300-400 calf raises and my entire legs felt sore for two weeks because I did not stretch. With proper stretching I've been capable of doing my cardio (treadmill at 9.5 mph and 4 incline for 30 minutes) four days in a row this week and my legs still feel great.


No, it most likely means that it is a new exercise or a new intensity that your muscles have not yet adapted to. Stretching isn't necessarily good for you but that's a different thread.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Wed Jan 12, 2011 7:28 pm UTC

My legs are actually fine now, when I say sore I was probably over exaggerating to try to get out of it... :(. As for running in the rain...fine I know I could have gone, in all fairness it's because my mother gets insanely worried, trust me when I'm living alone I'll be out no matter how dark and cold it is. In fact that's a big problem, in my day there's a 1/2 hour window for me to work out and it gets dark early so I have to get it done in that time and my mother is very overbearing and paranoid, but I'm working to ease her fears get used to me jogging in the dark. To be fair to her, it can be a bit dodgy when it's dark. The problem with using the treadmill is when the tenants are eating dinner downstairs, I DEFINITELY can't use it but I'm still managign to go very often.

Also +2 today for 20 minutes on the treadmill, getting 3.7 miles under my belt and good cardio. I feel fantastic, also I did the plank for a full minute which I've decided I should do to work the lower abs which aren't fantastic. Woo! As for junk food...

I live on a mostly vegetarian diet, I get a lot of fruit and veg in which is fantastic, my only problem is I occasionally eat an extra packet of crisps or something like that on my way home. I'm way better than before now. The vegetarian thing means I don't get as much protein as I should although I eat a LOT of meat substitutes like quorn and occasionally eat meat when I'm out. My household is vegetarian which makes things a little difficult.

On the whole though, I feel good. "How I feel about my body today" will be up tonight, probably after I've eaten dinner, so it'll be slightly worse than I feel now :)
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Wed Jan 12, 2011 10:53 pm UTC

How do I feel about my body today:

So, maybe it's not very well toned but it's definitely slightly muscular. It really does depend on the lighting, some rooms my body looks great, some I look pretty mediocre, how do I know what my body "looks" like if it changes in the lighting? Anyway, it's all ok right now, enough that I feel good about myself. Abs aren't amazing right now when un-tensed but maybe by the end of this year (which is what I said the last 2 years in a row :( ). But anyway, I have been relatively on top of working out and stuff. I feel physically fit walking about and stuff, and at least even if externally I'm not getting any better, it's probably expanding my lifespan or something by exercising, it gives me a bit of a high anyway. Still, a nice torso would be good. Still, if I can keep it going relatively well in the winter, during exam season, the rest of the year should be much easier. COME ON, don't give up now NavyRain!
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Re: ThickNavy-NoPainNoGain: 2011

Postby felltir » Thu Jan 13, 2011 6:27 pm UTC

We should work out together :D
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Thu Jan 13, 2011 8:20 pm UTC

Felltir wrote:We should work out together :D


I'd be too jealous of your biceps that block out the sun.
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Re: ThickNavy-NoPainNoGain: 2011

Postby felltir » Thu Jan 13, 2011 8:22 pm UTC

thicknavyrain wrote:
Felltir wrote:We should work out together :D


I'd be too jealous of your biceps that block out the sun.


AT NIGHT THEN
Spoiler:
RoadieRich wrote:He's a super flexible furry martial artist from London. She is a Rabbit breeding mad scientist from Michigan. They fight crime!
The Great Hippo wrote:I THINK THE SOLAR SYSTEM MIGHT BE AN ATOM OF OXYGEN.


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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Thu Jan 13, 2011 8:37 pm UTC

Felltir wrote:
thicknavyrain wrote:
Felltir wrote:We should work out together :D


I'd be too jealous of your biceps that block out the sun.


AT NIGHT THEN


Ok, how about this. February, we run a half marathon/very long run together, I have a half term holiday if you're free any time then? Mehbeh? Then we can celebrate with pancakes! Or something like that, we'd probably end up somewhere in Central London, I know a really nice route. Aaaaand it gives me an incentive to get into shape before then! Also, we desperately need to meet up sometime soon because in a few months neither of us will be living in Londo and the holy London bond will be gone :(

As for today: +/-0 because I had an extra period at school today and there's no way I could have jogged or anything given the amount of work I need to do.

How I feel about my body: Oh sweet toned body, that precious goal forever on the horizon. Will I ever get there? I was checking myself out in H's mirror today I don't mind my arms and my legs now, it's mostly just my torso, I just wish it was much more toned, muscular and washboard-y. Oh and my chest isn't exactly particularly manly. Also, I now want Felltir's biceps come to think of it. And my hair is crappy right now, but I guess I can't really will it into growing longer. To summarise: SIT UPS AND THE PLANK NAVYRAIN. Must, work out tomorrow!

Also, does making out/sexytimes count as exercise? Could I add like 0.25 for that?
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Re: ThickNavy-NoPainNoGain: 2011

Postby felltir » Thu Jan 13, 2011 8:49 pm UTC

thicknavyrain wrote:
Felltir wrote:
thicknavyrain wrote:
Felltir wrote:We should work out together :D


I'd be too jealous of your biceps that block out the sun.


AT NIGHT THEN


Ok, how about this. February, we run a half marathon/very long run together, I have a half term holiday if you're free any time then? Mehbeh? Then we can celebrate with pancakes! Or something like that, we'd probably end up somewhere in Central London, I know a really nice route. Aaaaand it gives me an incentive to get into shape before then! Also, we desperately need to meet up sometime soon because in a few months neither of us will be living in Londo and the holy London bond will be gone :(

As for today: +/-0 because I had an extra period at school today and there's no way I could have jogged or anything given the amount of work I need to do.

How I feel about my body: Oh sweet toned body, that precious goal forever on the horizon. Will I ever get there? I was checking myself out in H's mirror today I don't mind my arms and my legs now, it's mostly just my torso, I just wish it was much more toned, muscular and washboard-y. Oh and my chest isn't exactly particularly manly. Also, I now want Felltir's biceps come to think of it. And my hair is crappy right now, but I guess I can't really will it into growing longer. To summarise: SIT UPS AND THE PLANK NAVYRAIN. Must, work out tomorrow!

Also, does making out/sexytimes count as exercise? Could I add like 0.25 for that?


Making out no. Sexy times yes.

Also, for a price, you can have my biceps ;)
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Fri Jan 14, 2011 9:42 pm UTC

Is the price my soul? If I hadn't already sold it.

+2.5 for jogging and stretches and stuff but lack of sit ups and plank today, my stomach didn't feel great :(
+0.25 for holding hands AND NOTHING ELSE

How I feel about my body today: Good! Not great but ah well. Not much to say I guess, it's all right. I do need to possibly cut down my diet a little but that can be sorted, my body is looking good. Mostly I'm positive because I like the way my arms look today.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sat Jan 15, 2011 9:46 pm UTC

-1 for not jogging today, I was in a rush to get to the library which is an organisational fail on my behalf.

which means I'm on 4.75, if I walk to and from work tomorrow that's definitely atleast a 0.5 but I'll just work in a full jog so it doesn't feel like cheating.

How do I feel about my body today: Pretty much exactly the same as last time except much less secure about my torso. Oh and H (My SO) went on about this ripped and supposedly amazingly well toned guy at the place where she sails and the incredible fitness he displayed so sometime in February I am going down to the same docks he was at and doing exactly what he did just to prove a point. I know she was just doing some friendly teasing, but this sounds interesting and it'd totally impress her...well let's not lie, it's impress ME if I did it. It doesn't sound too hard, just a couple of laps and some relays and stuff, how bad can it be?**

Anyway, I think after exams I'll be working out a lot more efficiently.
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Re: ThickNavy-NoPainNoGain: 2011

Postby felltir » Sat Jan 15, 2011 10:05 pm UTC

thicknavyrain wrote:-1 for not jogging today, I was in a rush to get to the library which is an organisational fail on my behalf.

which means I'm on 4.75, if I walk to and from work tomorrow that's definitely atleast a 0.5 but I'll just work in a full jog so it doesn't feel like cheating.

How do I feel about my body today: Pretty much exactly the same as last time except much less secure about my torso. Oh and H (My SO) went on about this ripped and supposedly amazingly well toned guy at the place where she sails and the incredible fitness he displayed so sometime in February I am going down to the same docks he was at and doing exactly what he did just to prove a point. I know she was just doing some friendly teasing, but this sounds interesting and it'd totally impress her...well let's not lie, it's impress ME if I did it. It doesn't sound too hard, just a couple of laps and some relays and stuff, how bad can it be?**

Anyway, I think after exams I'll be working out a lot more efficiently.


WHERE DO THOSE ASTERISKS GO
Spoiler:
RoadieRich wrote:He's a super flexible furry martial artist from London. She is a Rabbit breeding mad scientist from Michigan. They fight crime!
The Great Hippo wrote:I THINK THE SOLAR SYSTEM MIGHT BE AN ATOM OF OXYGEN.


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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sat Jan 15, 2011 10:08 pm UTC

They'll go to a post sometime in February in which I comment on how hard it actually was. :)
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sun Jan 16, 2011 10:39 pm UTC

Walked to work and back from library, +0.25

How I feel about body today: Meh.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Tue Feb 01, 2011 9:10 pm UTC

OK! So, the last two weeks were dominated by exam revision and fuck it if I was going to revise and put the additional pressure of having to exercise. However exams have now ended so as of yesterday I'm back on the schedule! YEAAAH!

+2 for yesterday's jogging and stretches
-0.75 for today's lack of exercise

That puts me on 1.75 for the week so far.

How I feel about my body today: Well, thankfully my body didn't suffer too badly from the shitty exam-time diet but it's not great. I did feel good after yesterday and I'm ok today but having seen the glistening body of Christian Bale in Equilibrium yesterday my esteem isn't riding so high. Still, I will get right back on the horse. H even told me today she appreciates me running so often with a yummy noise but anyway, I will properly exercise damn it.

I CAN DO THIS.
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Re: ThickNavy-NoPainNoGain: 2011

Postby TheNorm05 » Wed Feb 02, 2011 6:11 am UTC

thicknavyrain wrote:
Felltir wrote:We should work out together :D


I'd be too jealous of your biceps that block out the sun.

But then you'd get to jog in the shade.

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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Mon Feb 07, 2011 8:23 pm UTC

So, last week I only evened out 2 point in the end :(

(I actually had two great work outs but 5 days of not going cancelled them out, I came home late a lot due to rock concerts and dates...)

Therefore, as a punishment I am getting rid of all junk food for a week as promised. I feel good about it.

Today, I add +3 for a great jog, cardio, stretching session and a fantastic cold shower.

How I feel about my body today: When tensing, I actually really like my body, when not...well it's pleasant but it could be a lot better. Still, it's getting there, my legs look pretty nice. Do need to pick up the dumbells again though!

It's ok, this week will be good for exercise, I can tell. Also my diet won't suffer due to lack of crap in me.
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Tue Feb 08, 2011 9:08 pm UTC

+2 for dumbells.

week total: 5

How I feel about body: Meh. Generally low self esteem so I don't feel great.

However, I do have some reforms for the current point system that can show long term achievement, which I'll type up when I feel less crap.
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Re: ThickNavy-NoPainNoGain: 2011

Postby Antimony-120 » Sat Feb 12, 2011 10:03 pm UTC

thicknavyrain wrote:
Felltir wrote:We should work out together :D


I'd be too jealous of your biceps that block out the sun.


THEN WE SHALL EXCERCISE IN THE DARK!

...sorry

Anyhow, I think the points thing is a good idea, especially the negative points for not following a schedule. One thing I will note however is that if you *just* want nice looks, then up the weight and down the reps. On the other hand, if you want some actual use and health, stay with higher reps and lower weights (i.e., failure at 8 reps gets you big, failure at 15-20 gets you strong). Over the long term I recommend the higher reps and lower weights, as they do get you looking nice (slower, and never as bulgy, but for a lot of people bulgy isn't attractive anyways). They also make you feel a lot better and more energetic (though cardio is the big one for that).
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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sat Feb 12, 2011 10:09 pm UTC

Antimony-120 wrote:Anyhow, I think the points thing is a good idea, especially the negative points for not following a schedule. One thing I will note however is that if you *just* want nice looks, then up the weight and down the reps. On the other hand, if you want some actual use and health, stay with higher reps and lower weights (i.e., failure at 8 reps gets you big, failure at 15-20 gets you strong). Over the long term I recommend the higher reps and lower weights, as they do get you looking nice (slower, and never as bulgy, but for a lot of people bulgy isn't attractive anyways). They also make you feel a lot better and more energetic (though cardio is the big one for that).


That was very useful advice, thank you very much Antimony :)

Also, I forget to update this, I'm on 4 (had 5 from J/C/S and weights, -4 for two days without exercise, did jogging-cardio-stretching today hence +3 to get me to 4 so I need to exercise tomorrow). I am planning on doing weights for tomorrow so I'll take on board the advice. Then I will have 6 and end the week happy! :D
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Re: ThickNavy-NoPainNoGain: 2011

Postby Nath » Sun Feb 13, 2011 12:06 am UTC

Antimony-120 wrote:One thing I will note however is that if you *just* want nice looks, then up the weight and down the reps. On the other hand, if you want some actual use and health, stay with higher reps and lower weights (i.e., failure at 8 reps gets you big, failure at 15-20 gets you strong). Over the long term I recommend the higher reps and lower weights, as they do get you looking nice (slower, and never as bulgy, but for a lot of people bulgy isn't attractive anyways). They also make you feel a lot better and more energetic (though cardio is the big one for that).

Er, Antimony? I hate to be contrary*, but this is completely wrong. 15-20 reps is not the strength-training range; it's the upper limit of the hypertrophy range (bigger but not much stronger). 5 or fewer reps is the strength and power range.

If you a library nearby, please check out The Science and Practice of Strength Training by Zatsiorsky and Kraemer, or Practical Programming for Strength Training by Rippetoe and Kilgore.

*No I don't.

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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sun Feb 13, 2011 7:28 pm UTC

Looks like I'm going to need some new reading material. In the interest of fairness I'm going to look up some other workout books too. Anyway, I did weights today, thats +2 which gives this week's total as 6. I WIN!

That makes me happy.

How I feel about my body today: Good! I also managed to eat a lot of protein rich foods so that should help me out too, should be good.
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Re: ThickNavy-NoPainNoGain: 2011

Postby Antimony-120 » Sun Feb 13, 2011 8:28 pm UTC

Nath wrote:
Antimony-120 wrote:One thing I will note however is that if you *just* want nice looks, then up the weight and down the reps. On the other hand, if you want some actual use and health, stay with higher reps and lower weights (i.e., failure at 8 reps gets you big, failure at 15-20 gets you strong). Over the long term I recommend the higher reps and lower weights, as they do get you looking nice (slower, and never as bulgy, but for a lot of people bulgy isn't attractive anyways). They also make you feel a lot better and more energetic (though cardio is the big one for that).

Er, Antimony? I hate to be contrary*, but this is completely wrong. 15-20 reps is not the strength-training range; it's the upper limit of the hypertrophy range (bigger but not much stronger). 5 or fewer reps is the strength and power range.

If you a library nearby, please check out The Science and Practice of Strength Training by Zatsiorsky and Kraemer, or Practical Programming for Strength Training by Rippetoe and Kilgore.


I shouldn't have said "strength" but rather "endurance" at higher reps, but lower reps is certainly the explosive over endurance range. I suspect I was simply unclear with my wording.

[quote=http://en.wikipedia.org/wiki/Muscle_hypertrophy#Strength_training] 2-6 repetitions (reps) causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 12 or more) against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes)[/quote]

[quote=P90X documentation] 8-10 Reps = muscle size of hypertrophy: In this range you'll get maximum muscle growth. For those trying to accheive maximal size, this is your target area for every set in each workout

12+ Reps = muscular endurance: Some muscle growth will occur, but the volume of the repititions makes it self-limiting. You can build lean, strong muscles, but you'll never maximize your body's potential for size and strength in this realm.[/quote]

Having read Science and Practice of Strength Training, it is mostly intended for weight lifitng, i.e., explosive power. Having just viewed a copy of Practical prgramming, it is in much the same area. Again, I should have specified endurance rather than strength. And while I may be lowballing the mass gain point at 8 reps, 12 is on the high side of what I`ve read in various areas. Nonetheless my point was that I would tend to do more reps than that.

To be clear, I was not suggesting that the very low end range (he explosive power range) was the best for size, I was merely suggesting that the endurance range and the size range are not the same.

*No I don't.


You probably weren't meaning to sound rude with this, but for future reference that comes across in the same vein as "with all due respect".
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Re: ThickNavy-NoPainNoGain: 2011

Postby Nath » Sun Feb 13, 2011 9:31 pm UTC

You weren't simply unclear. Saying 'strength' when you mean 'endurance' is flat-out wrong, because strength and endurance are different attributes, trained using different methods, for different purposes.

Your post does make more sense if you replace 'strength' with 'endurance', but it's still not entirely accurate. Sarcoplasmic hypertrophy is an endurance adaptation -- i.e., training for muscular endurance is precisely what makes muscles bigger (not to be confused with cardiovascular endurance). Many bodybuilders are not particularly strong, but have good muscular endurance. 15-20 reps is well within the range they use; one of the most traditional ways of gaining leg size is 20 rep squats.

Also, strength and power are related, but those aren't the same thing either. Strength is the maximal force that you can exert in a given motion; power is, well, power. Powerlifting is a test of strength, and weightlifting is mostly a test of power (silly, I know).

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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Sun Feb 13, 2011 10:06 pm UTC

Ok...I'm just going to read this stuff up in a book or just keep going by the advice written on the posters that came with the dumbells. The routine I'm doing is suiting me anyway, but if you do want to carry on this conversation, I'm going to kindly request it's taken elsewhere, even though I appreciate all the advice given and it's definitely given me incentive to research these things. I'm more of a jogger anyway. My only problem with arguing on this thread is it's off topic, I'm trying to chart progress here. Thank you both though.
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Re: ThickNavy-NoPainNoGain: 2011

Postby Nath » Sun Feb 13, 2011 10:42 pm UTC

Fair enough; sorry about the hijack.

Antimony, if you want to keep discussing this, shall we take it to PMs (or another thread)?

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Re: ThickNavy-NoPainNoGain: 2011

Postby thicknavyrain » Wed Feb 16, 2011 11:11 am UTC

Monday: -2 for nothing
Tuesday: +2 for jogging + stretching

I'm totally nothing right now.
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