Bench Press

[SnowShael]

Wow, an interesting post on SRF! I need to weigh in.

I'm a running guy. Starting 4 months ago, I made it a goal to run a minimum of 1 hour a day. 2 hours max. At first I did some 60 minute light jog.. Didn't strain me, it was mainly for endurance and to keep my heart beating and body moving and sweating. After 3 weeks of that, my body conformed, and admittedly I lost a few pounds, and I could even walk up hills and sprint and overall, my body seemed to be "awakening".

So I began actually "running", doing 5minute fast paced walks, then 5 minute jog, then 10-15minute sprints. I did this rotation until I absolutely couldn't move. If it ever got too easy, I slowly increased the incline (I live in a city, dur, thus the treadmill) and then speed (every 3-4 days, slow increments). At 3 months, I wanted to quit. I started noticing my weight loss was lowering. I didn't know what was with me, but then I talked to a friend who told me "well, if you keep pushing every time, your not going to gain anything- take it slow, let your body slowly build and tone and get fit, not just push every time it feels easy."

Weird advice that was contradictory, in my head. So I did tone it down and stopped pushing more and more every 4 days. Weight began to shed as I ate a bit less, completely cut out crap from my diet, loaded on water and started casually picking up "those weight lifting" thingies, gaining some strength and a tiny bit of bulk.

Tl;dr, I started getting my life together 4 or more months ago. I want to lift or work my muscles out before (or after? whats best?) my jog/run. I have the time (Decided to spend any time I would playing video games working out) and dedication (feels better then sex, I tell you!).

Halp =S

[Toasty]

Thank you very much for your post! And others too. Been working out every other day. I'm not really getting sore... which probably means I can add more weight! (I guess so?).

Only your gonna know that.

Just do as much as you can. If you think you can try harder.. try harder.

[Toasty]

Wow, an interesting post on SRF! I need to weigh in.

I'm a running guy. Starting 4 months ago, I made it a goal to run a minimum of 1 hour a day. 2 hours max. At first I did some 60 minute light jog.. Didn't strain me, it was mainly for endurance and to keep my heart beating and body moving and sweating. After 3 weeks of that, my body conformed, and admittedly I lost a few pounds, and I could even walk up hills and sprint and overall, my body seemed to be "awakening".

So I began actually "running", doing 5minute fast paced walks, then 5 minute jog, then 10-15minute sprints. I did this rotation until I absolutely couldn't move. If it ever got too easy, I slowly increased the incline (I live in a city, dur, thus the treadmill) and then speed (every 3-4 days, slow increments). At 3 months, I wanted to quit. I started noticing my weight loss was lowering. I didn't know what was with me, but then I talked to a friend who told me "well, if you keep pushing every time, your not going to gain anything- take it slow, let your body slowly build and tone and get fit, not just push every time it feels easy."

Weird advice that was contradictory, in my head. So I did tone it down and stopped pushing more and more every 4 days. Weight began to shed as I ate a bit less, completely cut out crap from my diet, loaded on water and started casually picking up "those weight lifting" thingies, gaining some strength and a tiny bit of bulk.

Tl;dr, I started getting my life together 4 or more months ago. I want to lift or work my muscles out before (or after? whats best?) my jog/run. I have the time (Decided to spend any time I would playing video games working out) and dedication (feels better then sex, I tell you!).

Halp =S

Hmm, i'm no expert at running, but i dont understand how pushing as hard as you can would slow down your results. I would of thought the opposite, as long as you were getting sufficient rests in between, which it seems you were.

Are you sure it wasnt your diet being the reason? Eating less isnt generally isnt going to help. You just need to keep your diet clean, and get all the right stuff, protein, carbs etc etc. Its best to read up on diets / nutrition on google. There is a lot to know about it all.

If your gonna do weights and cardio on the same day, do cardio last. Heavy weights are gonna be extremely hard if you do them after an intense run. Though, when i used to do a bit of cardio i would do it on my rest days. (but i wasn't a serious "cardio-er")

[SidiousX]

everyone here wanna be a hot muscled guy lol

[EvGa]

Get on my level!
Code: Select all

lol...

[BloodyBlade]

LIGHTWEIGHT BABY YEAH

[Toasty]

ronnie coleman vid

Easy!!!

[EvGa]

ronnie coleman vid

Easy!!!

Haha. He's a farking beast.

Code: Select all

[Toasty]

ronnie coleman vid

Easy!!!

Haha. He's a farking beast.

One of my rl friends talks about him literally 24/7, and this began before i knew anything or cared about bodybuilding. So i've kinda grown to hate him. xD

[Silkroad]

Strong bro science in this thread and a bit of flat out idiocy.

[Dystopia]

Thank you very much for your post! And others too. Been working out every other day. I'm not really getting sore... which probably means I can add more weight! (I guess so?).

Your most welcome, and yes, you should be always hitting muscle failure @ around your last set and if generally the first time you benched on a regular basis you should get DOMS the next day or a few after that for give or take a month depending how how your body adjusts.

[Squirt]

Holy carp the back of my arms are killing me.
I've been doing sets the past 3 days.
Not gonna do them today, sore as fu**

[Blindfire]

Holy carp the back of my arms are killing me.
I've been doing sets the past 3 days.
Not gonna do them today, sore as fu**

Always leave at least 48 hours in between workouts. Give your muscles time to recover.

[Silkroad]

Make sure to do all the major compound exercises at least once a week. Bench Press , Squats , Deadlifts.

[Love]

Wow, an interesting post on SRF! I need to weigh in.

I'm a running guy. Starting 4 months ago, I made it a goal to run a minimum of 1 hour a day. 2 hours max. At first I did some 60 minute light jog.. Didn't strain me, it was mainly for endurance and to keep my heart beating and body moving and sweating. After 3 weeks of that, my body conformed, and admittedly I lost a few pounds, and I could even walk up hills and sprint and overall, my body seemed to be "awakening".

So I began actually "running", doing 5minute fast paced walks, then 5 minute jog, then 10-15minute sprints. I did this rotation until I absolutely couldn't move. If it ever got too easy, I slowly increased the incline (I live in a city, dur, thus the treadmill) and then speed (every 3-4 days, slow increments). At 3 months, I wanted to quit. I started noticing my weight loss was lowering. I didn't know what was with me, but then I talked to a friend who told me "well, if you keep pushing every time, your not going to gain anything- take it slow, let your body slowly build and tone and get fit, not just push every time it feels easy."

Weird advice that was contradictory, in my head. So I did tone it down and stopped pushing more and more every 4 days. Weight began to shed as I ate a bit less, completely cut out crap from my diet, loaded on water and started casually picking up "those weight lifting" thingies, gaining some strength and a tiny bit of bulk.

Tl;dr, I started getting my life together 4 or more months ago. I want to lift or work my muscles out before (or after? whats best?) my jog/run. I have the time (Decided to spend any time I would playing video games working out) and dedication (feels better then sex, I tell you!).

Halp =S

Hmm, i'm no expert at running, but i dont understand how pushing as hard as you can would slow down your results. I would of thought the opposite, as long as you were getting sufficient rests in between, which it seems you were.

Are you sure it wasnt your diet being the reason? Eating less isnt generally isnt going to help. You just need to keep your diet clean, and get all the right stuff, protein, carbs etc etc. Its best to read up on diets / nutrition on google. There is a lot to know about it all.

If your gonna do weights and cardio on the same day, do cardio last. Heavy weights are gonna be extremely hard if you do them after an intense run. Though, when i used to do a bit of cardio i would do it on my rest days. (but i wasn't a serious "cardio-er")

I am glad to see you post this, measures you up. I won't point out anything but try educating yourself a bit and looking back at this, I'll save my you should not be giving any1 advice comment as your kind will validate you and continue being them.

[SnowShael]

Wow, an interesting post on SRF! I need to weigh in.

I'm a running guy. Starting 4 months ago, I made it a goal to run a minimum of 1 hour a day. 2 hours max. At first I did some 60 minute light jog.. Didn't strain me, it was mainly for endurance and to keep my heart beating and body moving and sweating. After 3 weeks of that, my body conformed, and admittedly I lost a few pounds, and I could even walk up hills and sprint and overall, my body seemed to be "awakening".

So I began actually "running", doing 5minute fast paced walks, then 5 minute jog, then 10-15minute sprints. I did this rotation until I absolutely couldn't move. If it ever got too easy, I slowly increased the incline (I live in a city, dur, thus the treadmill) and then speed (every 3-4 days, slow increments). At 3 months, I wanted to quit. I started noticing my weight loss was lowering. I didn't know what was with me, but then I talked to a friend who told me "well, if you keep pushing every time, your not going to gain anything- take it slow, let your body slowly build and tone and get fit, not just push every time it feels easy."

Weird advice that was contradictory, in my head. So I did tone it down and stopped pushing more and more every 4 days. Weight began to shed as I ate a bit less, completely cut out crap from my diet, loaded on water and started casually picking up "those weight lifting" thingies, gaining some strength and a tiny bit of bulk.

Tl;dr, I started getting my life together 4 or more months ago. I want to lift or work my muscles out before (or after? whats best?) my jog/run. I have the time (Decided to spend any time I would playing video games working out) and dedication (feels better then sex, I tell you!).

Halp =S

Hmm, i'm no expert at running, but i dont understand how pushing as hard as you can would slow down your results. I would of thought the opposite, as long as you were getting sufficient rests in between, which it seems you were.

Are you sure it wasnt your diet being the reason? Eating less isnt generally isnt going to help. You just need to keep your diet clean, and get all the right stuff, protein, carbs etc etc. Its best to read up on diets / nutrition on google. There is a lot to know about it all.

If your gonna do weights and cardio on the same day, do cardio last. Heavy weights are gonna be extremely hard if you do them after an intense run. Though, when i used to do a bit of cardio i would do it on my rest days. (but i wasn't a serious "cardio-er")

I am glad to see you post this, measures you up. I won't point out anything but try educating yourself a bit and looking back at this, I'll save my you should not be giving any1 advice comment as your kind will validate you and continue being them.

Love;

Should I take him seriously or...?

>.> Cause you know, the health and maintainability of my body is somewhat of an important thing, for me...

[Toasty]

Wow, an interesting post on SRF! I need to weigh in.

I'm a running guy. Starting 4 months ago, I made it a goal to run a minimum of 1 hour a day. 2 hours max. At first I did some 60 minute light jog.. Didn't strain me, it was mainly for endurance and to keep my heart beating and body moving and sweating. After 3 weeks of that, my body conformed, and admittedly I lost a few pounds, and I could even walk up hills and sprint and overall, my body seemed to be "awakening".

So I began actually "running", doing 5minute fast paced walks, then 5 minute jog, then 10-15minute sprints. I did this rotation until I absolutely couldn't move. If it ever got too easy, I slowly increased the incline (I live in a city, dur, thus the treadmill) and then speed (every 3-4 days, slow increments). At 3 months, I wanted to quit. I started noticing my weight loss was lowering. I didn't know what was with me, but then I talked to a friend who told me "well, if you keep pushing every time, your not going to gain anything- take it slow, let your body slowly build and tone and get fit, not just push every time it feels easy."

Weird advice that was contradictory, in my head. So I did tone it down and stopped pushing more and more every 4 days. Weight began to shed as I ate a bit less, completely cut out crap from my diet, loaded on water and started casually picking up "those weight lifting" thingies, gaining some strength and a tiny bit of bulk.

Tl;dr, I started getting my life together 4 or more months ago. I want to lift or work my muscles out before (or after? whats best?) my jog/run. I have the time (Decided to spend any time I would playing video games working out) and dedication (feels better then sex, I tell you!).

Halp =S

Hmm, i'm no expert at running, but i dont understand how pushing as hard as you can would slow down your results. I would of thought the opposite, as long as you were getting sufficient rests in between, which it seems you were.

Are you sure it wasnt your diet being the reason? Eating less isnt generally isnt going to help. You just need to keep your diet clean, and get all the right stuff, protein, carbs etc etc. Its best to read up on diets / nutrition on google. There is a lot to know about it all.

If your gonna do weights and cardio on the same day, do cardio last. Heavy weights are gonna be extremely hard if you do them after an intense run. Though, when i used to do a bit of cardio i would do it on my rest days. (but i wasn't a serious "cardio-er")

I am glad to see you post this, measures you up. I won't point out anything but try educating yourself a bit and looking back at this, I'll save my you should not be giving any1 advice comment as your kind will validate you and continue being them.

I proved you wrong last time you posted, and you didnt have any argument against me apart from throwing out insults.

If your going to call me out, have some reasoning behind what you say, instead of the usual garbage to make you "look clever" again. Otherwise dont bother posting.

[Toasty]

Love;

Should I take him seriously or...?

>.> Cause you know, the health and maintainability of my body is somewhat of an important thing, for me...

If you want to know whether to listen to me or not.. go on google, and have a look at a reliable website. See if it agrees or disagrees with what i say.

Love is going to disagree with me whatever, since he's still annoyed that i said he was lieing on the first page (which he was).

[wootpops]

Wow, an interesting post on SRF! I need to weigh in.

I'm a running guy. Starting 4 months ago, I made it a goal to run a minimum of 1 hour a day. 2 hours max. At first I did some 60 minute light jog.. Didn't strain me, it was mainly for endurance and to keep my heart beating and body moving and sweating. After 3 weeks of that, my body conformed, and admittedly I lost a few pounds, and I could even walk up hills and sprint and overall, my body seemed to be "awakening".

So I began actually "running", doing 5minute fast paced walks, then 5 minute jog, then 10-15minute sprints. I did this rotation until I absolutely couldn't move. If it ever got too easy, I slowly increased the incline (I live in a city, dur, thus the treadmill) and then speed (every 3-4 days, slow increments). At 3 months, I wanted to quit. I started noticing my weight loss was lowering. I didn't know what was with me, but then I talked to a friend who told me "well, if you keep pushing every time, your not going to gain anything- take it slow, let your body slowly build and tone and get fit, not just push every time it feels easy."

Weird advice that was contradictory, in my head. So I did tone it down and stopped pushing more and more every 4 days. Weight began to shed as I ate a bit less, completely cut out crap from my diet, loaded on water and started casually picking up "those weight lifting" thingies, gaining some strength and a tiny bit of bulk.

Tl;dr, I started getting my life together 4 or more months ago. I want to lift or work my muscles out before (or after? whats best?) my jog/run. I have the time (Decided to spend any time I would playing video games working out) and dedication (feels better then sex, I tell you!).

Halp =S

Hmm, i'm no expert at running, but i dont understand how pushing as hard as you can would slow down your results. I would of thought the opposite, as long as you were getting sufficient rests in between, which it seems you were.

Are you sure it wasnt your diet being the reason? Eating less isnt generally isnt going to help. You just need to keep your diet clean, and get all the right stuff, protein, carbs etc etc. Its best to read up on diets / nutrition on google. There is a lot to know about it all.

If your gonna do weights and cardio on the same day, do cardio last. Heavy weights are gonna be extremely hard if you do them after an intense run. Though, when i used to do a bit of cardio i would do it on my rest days. (but i wasn't a serious "cardio-er")

i would do running first this way your blood is flowing and such. I don't know i can do it but i recover fast after running and im ready to lift.

[Love]

Love;

Should I take him seriously or...?

>.> Cause you know, the health and maintainability of my body is somewhat of an important thing, for me...

Answer is a clear no, I been postponing this response couse I have a lot to say but I'll try to keep it short and avoid insulting Toasty couse I get passionate about insulting people like him.

I'll use a bullet point type of format to make it easier on myself.

So basically your friend is right and not the jackass here, this right here is gold: take it slow, let your body slowly build and tone and get fit, fact you cannot build more than 1 lbs of muscle or so per week.

Before I continue let me give you a youtube channel that has educated me about many things, note that this is not something I heard or read on some website, this is what I do and have experienced and can attest for ( I can attest for over 95% of the things he shares ): http://www.youtube.com/user/BodyPerformanceTV

You will give yourself a great gift be spending a couple of hours listening to his videos.

Ok so you are running and had a question regarding duration correct ? This is what it's sup, when you run or do relatively intensive exercises for over 20-30 minutes your body releases chemicals and basically goes into a "survivor" type of mode and starts using your muscles as fuel, this is something you do not want.

A real world example of this taking place would be in olympic runners; as you prob know 100 meter runners are rather muscular in comparison to marathon runners who are rather on the not muscular side due to what I just explained.
pics:

Spoiler!

Spoiler!

lawl I am really not in the mood to write this bullshit now, really embracing bullet points now

Cardio the way you are doing it = hurting yourself and the momment you stop you are back to fat as you have no muscles to burn calories

As far as running goes the best way to get it done and get results is basically sprinting for 15-20 minutes ( total ) with short breaks in between as you reach your limit.

You want to do weights for a 20-30 minutes period of time.

Plan for 20-30 minutes of intense exercise each and every time, this is the most effective way to build muscles ( randomly added this after, important therefore I am reinstating the point ).

You will not get in shape running alone, you need muscles, pick up a couple of dumbbells and go crazy combining that, push-ups, pull-ups and whatnot.

You need muscles and the reason why you need muscles is to create a calorie deficit ( watch the videos and learn what this is, this is everything, wasting your time if you don't understand this ).

When thinking muscle development think 8 months + for them to start being noticeable and a year and a half if you get your diet right to be "ripped"

Fat takes a while to burn off just like muscles, to achieve one or the other it will take months when done correctly ( obviously depending on where you started ).

Let me repeat that again, it takes time to gain muscle and burn fat,

( random add in ) actual reason why you want/need muscles is to burn fat.

Fact you don't burn that many calories working out, depending on what you are doing you won't be burning much over 100 calories during that 15-30 minute period, this is why you want/need muscles and do not want to start eating abnormally just because you are being active. This is tricky couse you want to make sure you are giving your body all the nutrients it needs but you don't want to have extra calories that will convert into fat.

K this is all i am writing today, almost sleeping on the keyboard here, I'll just post now and maybe proofread tomorrow. hope this helps you understand things a bit better and make sure to watch the vids ( person talking has no shortage of protein with a fairly normal diet...... )