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InvisibleRepertoire89
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Fitness errors (stress, calories, form, intensity) * 1
    #23478658 - 07/26/16 01:04 PM (7 years, 6 months ago)

I've been thinking about making a thread on this topic for awhile... anyways, I hear time and again from various people how they're dieting + exercising, but can't lose weight, put on weight, or make progress in general.

This isn't a problem for me, though I have a real medical disadvantage.
I grew up around athletes, bodybuilders and veterans, so I know some of the basics.




Here are some of the big mistakes I've noticed...

#1 Form: going through an exercise improperly is just a waste of time, agitating the muscles without really building strength or breaking them down properly. You can build up from a half squat to a full squat, but you still need to do the half squat properly. One should be aware of proper form, there's no reason not to be.


#2 Intensity: this is the same as with form, getting a half ass workout is a waste of time. Very obvious and very common in my observation.


#3 Stress: while a routine should be logical and intense in execution, one should not micromanage or push things too far. Implement a few small ideas at a time, get them under your skin over the course of a few weeks, and then think about the next step.


#4 Tendon health: this is kind of a trial and error issue, but your muscles grow / heal much faster than your tendons. Your muscles may handle a workout, while your tendons are being worn down, and often the resulting pain can take hours or days to really settle in.

On the same note, certain steroids will heavily promote muscle growth, while simultaneously weakening your tendons. This is not good, if you take steroids you need to be aware of the side effects and how to balance your doses. (I don't juice btw)


#5 Cortisol / Endurance Cardio: many people try to lose weight and base their exercise routine on long distance running, or some form of endurance cardio. This may well be a mistake, as after about 40min your body begins producing more cortisol... look into it.
My own recommendation would be a more intensive, short workout. This is common among bodybuilders.


#6 Cortisol / Calorie deficit: Another way to skyrocket your cortisol levels, is by cutting calories under a reasonable level (say 1800 for a man). This is stressful, unsustainable, unhealthy and basically tells your body to store these calories as fat. People can and do lose weight, this way, but its inefficient. A healthy diet with a solid routine should be enough.


#7 Working out for the crowd: People often alter their routine based on their surroundings, pushing more weight than they can manage with proper form, maybe too little weight, whatever. Just don't.




There's a lot more to say, but these were the key points I wanted to cover.
Comments / thoughts appreciated.

:aum:


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Invisiblefalsereality


Registered: 04/01/13
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23478776 - 07/26/16 01:35 PM (7 years, 6 months ago)

Good thread amongst the majority of cretinous threads that is the pub. :thumbup:


Edited by falsereality (07/26/16 01:36 PM)


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: falsereality]
    #23480798 - 07/26/16 11:48 PM (7 years, 6 months ago)

Thanks man

Bump


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23516761 - 08/06/16 06:41 PM (7 years, 5 months ago)

Bump


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InvisibleSanguin3
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Re: Fitness errors (stress, calories, form, intensity) *DELETED* [Re: Repertoire89]
    #23516882 - 08/06/16 07:42 PM (7 years, 5 months ago)

Post deleted by Sanguin3

Reason for deletion: .


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: Sanguin3]
    #23516995 - 08/06/16 08:26 PM (7 years, 5 months ago)

Yeah, I can't say much about the cortisol - endurance connection, but I've read about the idea in a few places off hand.

With cardio I do HIIT "High Intensity Interval Training" runs, basically:
walk, run, sprint, run, walk.... run, sprint, run, walk... run, sprint, run, walk...

20min of that with some good hills and intense sprints (my max was 22mph), that's all the cardio I should be doing, always working to gain weight. Sprints produce a lot of testosterone (if I remember correctly), build larger muscles, and more strength, while burning less calories.


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OfflinePreparationH
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23517187 - 08/06/16 09:50 PM (7 years, 5 months ago)

I'm a s&c coach and enjoy fitness talk.  I am shooting for my 500lb deadlift(currently @ 415lbs) as my next goal which is a bit away.  My input is know exactly what your training goal is: Hypertrophy, strength, fat loss, cardiovascular training, or maintenance.  That's really the only goals their is and if you don't know which you are shooting for you'll never get the desired result. 


I also believe that if you are backsquatting(you should be) a weightlifting shoe is a necessity followed by a belt, they make you stronger.

Also, valsalva maneuver.


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InvisibleMasked
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Re: Fitness errors (stress, calories, form, intensity) [Re: PreparationH]
    #23517231 - 08/06/16 10:10 PM (7 years, 5 months ago)

Quote:


That's really the only goals their is...





:orly:


What about flexibility, balance, agility, etc?  I think many of those fall under performance. 


"Fitness" has always been a hard thing to quantify.  It is very subjective. 

I personally think it can broken up among 10 domains

Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

Stamina – The ability of body systems to process, deliver, store, and utilize energy.

Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility – The ability to maximize the range of motion at a given joint.

Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed – The ability to minimize the time cycle of a repeated movement.

Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

Agility – The ability to minimize transition time from one movement pattern to another.

Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

Accuracy – The ability to control movement in a given direction or at a given intensity.



I rarely meet someone with a goal in becoming proficient in all 10.  Generally, People want to master one or two domains.  And why?  Ego stroke?  Isn't fitness about being the best physical version of a human being that we can be?  And if that answer is yes, I believe it's crucial to train for all of these domains of fitness.


train and eat for performance(performance in and outside the gym).


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Invisiblekr0nik0
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89] * 1
    #23517246 - 08/06/16 10:17 PM (7 years, 5 months ago)

It's incredibly hard to tell a broad spectrum of people how to exercise, and what's right for them individually.

I agree that form is important to any exercise but the other points you raised were jibber-jabber at best.


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the ones who are mad to live, mad to talk,
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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: kr0nik0]
    #23517275 - 08/06/16 10:28 PM (7 years, 5 months ago)

Quote:

kr0nik0 said:
It's incredibly hard to tell a broad spectrum of people how to exercise, and what's right for them individually.

I agree that form is important to any exercise but the other points you raised were jibber-jabber at best.




I'm not telling anyone how to do anything, the point of this thread was discussion.

Frankly you're a fool if you think my point on balancing out steroid use for the safety of your tendons, is "jibber jabber".
You just wasted 30 seconds of my time.


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: Masked]
    #23517285 - 08/06/16 10:32 PM (7 years, 5 months ago)

Quote:

PreparationH said:

My input is know exactly what your training goal is




That's a very good point, personally I have very specific goals, immediate and long term, it helps.



Quote:

Masked said:




Generally I view things the same, I don't have a list of traits, but work towards a variety of goals including balance, speed, etc.


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Invisibledanielx
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23517301 - 08/06/16 10:40 PM (7 years, 5 months ago)

Ive been an extremely hard gaining/skinny/ectomorph my entire life. Seriously committed to bulking up. 15lbs by next summer is my goal.

Getting into a lifting routine is easy and enjoyable, its the kitchen work that is killing me. Trying to force myself to eat enough food, and the act of preparing the food is brutal. Also realizing I need to cut back on whey/dairy because its making me break out.

Any tips for a skinny kid like me to put on mass? Ive done the research and it ultimately seems like it all boils down to lifting big and eating even bigger.


--------------------
Long live kratom :kratom:


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: danielx]
    #23517348 - 08/06/16 10:57 PM (7 years, 5 months ago)

We have the same problem, I lost a lot of weight and just put 25'lbs back on over the past two months.
Have a long way to go...

Can't speak with any authority, but for me its a matter of passing 3000 calories a day, preferably 4000.
Not aiming higher, as it gets really disgusting pounding down 6k calories every day for months...
I don't supplement protein, eating 4000+ calories a day means I'm already getting more than 1-1 ratio.

Milk is the best, if you can throw in 400 calories of milk with every meal, that's about as easy as it gets
Shakes are good, but they're a lot harder to throw down than just eating several decent sized meals with a side of milk.
Peanutbutter works, but its disgusting to consistently eat a lot of it
Bread and Pasta are helpful

Tortillas are deceptively helpful, 440cal for 2 large ones, plus 300cal of beans... 740 for one meal
3 740 calories meals are past 2200 calories, add in 1600 from milk/shakes and you're at 3800
Usually I aim for 900cal for 3 meals, would prefer more small meals, but with work :shrug:


Good luck man
Hope this helps, it took me a long time to be able to put weight on, for the past few years I've been averaging 10+lbs of relatively lean gains per month, at about $250-300 in groceries.


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Invisibledanielx
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23517386 - 08/06/16 11:13 PM (7 years, 5 months ago)

thanks for the response, what weight are you at right now if you dont mind me asking?


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: danielx]
    #23517414 - 08/06/16 11:25 PM (7 years, 5 months ago)

Still too thin for my liking  :lol:

Only just started this cycle, give me a few more months.


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InvisibleMasked
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23517548 - 08/07/16 12:52 AM (7 years, 5 months ago)

Quote:


10+lbs of relatively lean gains per month,





I can dig up the science and editorials if you'd like, but this is so inaccurate and I don't want any hopefuls thinking this is going to happen

When a body builder does a lite cycle of steroids, he can hope to gain 15lbs on average in a cycle.  And most of it is water.  If he does it all right, he will walk away with 5 to 10lbs of real lean muscle. 

You are NOT gaining an average of 10lbs of lean muscle per month...and for years at that you say. 


According to the science on all this, if your genetics, diet/nutrition and gym routine all line up, you can earn a max of 2-3lbs of LEAN gains a month.  And that's extremely good. 

And you aren't gaining "lean" gains with a 4000 calorie diet with no protein supplement.

I'm not trying to come across like a dick. I'm just blunt



Staying in line with this thread...here is what I see as errors in the fitness world...

1. Not tracking calories and nutrition properly.  Far too many people over or underestimate what they are eating and do a piss poor job of tracking their calories and macros

2. Too many guys are obsessed with "bulking".  Eat to perform, nothing else.  Too many women are obsessed with cutting and "toning"....eat to perform.  The rest falls in place naturally if you are feeding yourself for performance properly

3. Too many people focus on one or two of the 10 domains of fitness I listed earlier.  This is error in my opinion


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Edited by Masked (08/07/16 01:13 AM)


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InvisibleMasked
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Re: Fitness errors (stress, calories, form, intensity) [Re: danielx]
    #23517557 - 08/07/16 12:55 AM (7 years, 5 months ago)

Quote:

danielx said:
Ive been an extremely hard gaining/skinny/ectomorph my entire life. Seriously committed to bulking up. 15lbs by next summer is my goal.

Getting into a lifting routine is easy and enjoyable, its the kitchen work that is killing me. Trying to force myself to eat enough food, and the act of preparing the food is brutal. Also realizing I need to cut back on whey/dairy because its making me break out.

Any tips for a skinny kid like me to put on mass? Ive done the research and it ultimately seems like it all boils down to lifting big and eating even bigger.




Can you tell me more about your lifting routine and tell me about what you eat on an average day(but be honest with yourself and me about your average day of eats)

It's all about progressive overload.  You should constantly be seeing an increase in your weight or reps.  Constantly pushing for new PR's (personal records)

What's your bench at?

What's your squat at?

What's your deadlift at?

How many pull-ups can you do?

Do you do any Olympic lifting?

What are your weaknesses inside the gym?


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: Masked]
    #23517596 - 08/07/16 01:17 AM (7 years, 5 months ago)

Interesting, my father said something similar.

This isn't the first time I've put on a lot of weight, with significant strength gains, while maintaining a fair fat ratio (around 10%). This weight also does not melt off quickly, as I learned from my last injury...


What this means on an academic paper, I don't know.
Practically speaking, I gain weight, size, definition, strength and endurance.

At the rate stated previously.


Thankfully I won't be participating in any bodybuilding contests, so my 200'lbs of muscle shaped fat won't impede any career goals.





Edit: I wanted to add that I appreciate your input.


Edited by Repertoire89 (08/07/16 01:30 AM)


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InvisibleMasked
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Re: Fitness errors (stress, calories, form, intensity) [Re: Repertoire89]
    #23517608 - 08/07/16 01:29 AM (7 years, 5 months ago)

Lol I'm happy you feel good, but you aren't gaining 10lbs of lean muscle A MONTH, with a 4000 calorie diet and 10% body fat.  Not a scientifically possible man


That's another error I see in the fitness world.  People underestimating their body fat


What's your height, what is your weight...200lbs?  Unless you are 6'8 or bigger, there isn't a chance you are 10 percent

Your average 6'0 guy will have visible 6 pack abs,  but not shredded, be at 10-12% at roughly 175lbs. 

This is guidelines of course, but the data is pretty substantial on this to pull an average





I'm not here to tear you down, but you really don't seem credible to me :shrug:


But you enjoy fitness and claim to have almost supernatural results.  Who am I to tear you down?  Generally when people tear others down its because they are lacking in their own life

I'm nowhere close to 10% and I surely can't gain 10lbs of lean muscle a month.


I say, good on you.  I won't try to tear you down for your accomplishments


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InvisibleRepertoire89
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Re: Fitness errors (stress, calories, form, intensity) [Re: Masked]
    #23517621 - 08/07/16 01:40 AM (7 years, 5 months ago)

Quote:

Masked said:
Lol I'm happy you feel good, but you aren't gaining 10lbs of lean muscle A MONTH, with a 4000 calorie diet and 10% body fat.  Not a scientifically possible man

That's another error I see in the fitness world.  People underestimating their body fat




Maybe I need to work on my measuring  :strokebeard:



Quote:

What's your height, what is your weight...200lbs?  Unless you are 6'8 or bigger, there isn't a chance you are 10 percent

Your average 6'0 guy will have visible 6 pack abs,  but not shredded, be at 10-12% at roughly 175lbs. 

This is guidelines of course, but the data is pretty substantial on this to pull an average




I don't weigh 200'lbs, that wasn't meant to be taken literally :lol:

I'll post my stats when I'm happy with them, the second month of recovery from a year of hell is a bit soon to be getting into details. Will update or make another thread a few months down the line.



Quote:

I'm not here to tear you down, but you really don't seem credible to me :shrug:

But you enjoy fitness and claim to have almost supernatural results.  Who am I to tear you down?  Generally when people tear others down its because they are lacking in their own life

I'm nowhere close to 10% and I surely can't gain 10lbs of lean muscle a month.

I say, good on you.  I won't try to tear you down for your accomplishments




Your skepticism is understandable

I've always been happy with the results (since being able to make any in the weight department),
and am certainly optimistic about the future

Since this has been brought up twice, I'll look into it for the sake of greater understanding


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