2NR Bodybuilding/Fitness/Diet/ Elite Physique Seekers

[X_Factor]

nice!!
diy squat station and u good to go

[Emmar01]

Looking to buy a decent home gym similar to a Marcy MD2109 like wot it have selling in Courts. Anybody have one for sale?

[X_Factor]

anyone went powerlifting competition yesterday?
wanted to check out the vibes but was soo tied up with family stuff
how was it?

[abducted]

What is a good rowing machine to buy, brand, where to buy?

[De Dragon]

What is a good rowing machine to buy, brand, where to buy?

Unless you're a competitive rower, you're better off investing in a good home gym. Rowing machine limits the exercises that you can do.

[pugboy]

Concept2 is the top rowing machine maker

A rowing machine is supposed to be one of the most vigorous exercise machines
Utilizes a lot of muscles and serious calorie burn

[ichiniisama99]

Anybody went to the powerlifting meet this weekend? Was real
Awesome.

[ichiniisama99]

Not sure if I can post vids but I have a few of some awesome moments. Men pulled 700+ for world records. Juniors eh

[shogun]

Almost finish my backyard diy pull-up dip station

IMG_0070.JPG

Nice

[pugboy]

It up, need to get stronger to do pull-ups
Have to add handles and backrest for abs leg raises

[16 cycles]

wrap the grips in bicycle cork tape or similar for extra grip and some padding....

[goalpost]

lost a lot of weight recently by dieting and cardio. Starting slowly to try to tone up, but just doing body weight exercises and some resistance bands. Is lower belly fat and love handles so difficult to get rid of. It's reduced considerably, but I seemed to have reached a plateau. Read that its best to incorporate heavy lifting to blast through this last stage. Any suggestions?

[ichiniisama99]

lost a lot of weight recently by dieting and cardio. Starting slowly to try to tone up, but just doing body weight exercises and some resistance bands. Is lower belly fat and love handles so difficult to get rid of. It's reduced considerably, but I seemed to have reached a plateau. Read that its best to incorporate heavy lifting to blast through this last stage. Any suggestions?

Begin a weight lifting routine that's centered around the 4 main lifts.

For example, let's say you begin your week with chest (Monday), start with the bench press. The bench press is a strength movement so focus on getting
Your strength up. Stick to 5-6 reps for about 5 sets and record the weight you did. Follow with the aesthetic stuff (dumbbell press, incline dumbbell press, flyes, cable flyes, machine presses etc)

On back day, start with the deadlift, and follow with rowing exercises for thickness of the back then pulldowns movements for width.

Leg day, squats first (same 5-6 rep range, 5 sets) followed by leg press/lunges/leg extensions and all the pretty stuff.

Shoulders can begin with barbell overhead press followed by a basic shoulder routine.

Arms can be done in between those days. The workouts involving the big lifts should be spaced out at least one day, so one of those days could be used for biceps/triceps and/or abs.

Example:
Monday - chest
Tuesday - arms
Wednesday - back
Thursday - abs
Friday - legs
Saturday - shoulders
Sunday - off

If you choose to continue your cardio, do it AFTER your weight lifting, NOT before. Use the majority of your energy towards your weightlifting and your body will reward you. Start with the bar, stretch, take care of your body.

Barbell movements require much effort, which means more calories burned, which means more fat burned. Just a suggestion, I followed this routine for a good 6 months and was the leanest I have ever been while still having some serious strength.

[GoS]

So doin cardio before is wrong ?

[ichiniisama99]

So doin cardio before is wrong ?

Not at all. But if you want the most benefit from a weightlifting routine, it's best to use your energy towards that first, and do your cardio afterwards. Some people do it first and that's fine, but obviously your energy output will be decreased if you do hard cardio then try to go lift some heavy weight.

The cardio after is specifically for a routine like what I layed out because of the amount of strength work and volume involved. You'd be pretty burned out halfway through if you hit cardio before. If you can handle it fine, but in my opinion it's best to use that drive for the weights.

[X_Factor]

^ agree with you on that....doing fairly high intensity cardio before heavy lifting is shooting your self in the foot....burn the cals while lifting and after you can hit the cardio

[meccalli]

I think it would be better to separate days for cardio. Cardio after an intense weight training session seems to be asking for cortisol issues.

[ichiniisama99]

I think it would be better to separate days for cardio. Cardio after an intense weight training session seems to be asking for cortisol issues.

I was going to suggest this as well. If you're gonna be doing heavy cardio then yes, separate day.

[ichiniisama99]

^ agree with you on that....doing fairly high intensity cardio before heavy lifting is shooting your self in the foot....burn the cals while lifting and after you can hit the cardio

Agreed.

[GoS]

Making some sence now reason why i burn out doing chest, back and legs

[KM_2NR]

@ichiniisama99 Do you follow a power lifting program? Been training for sometime but I've never followed a program but i think i get decent results sticking to the basics and some accessory work. I usually do an upper lower split with a day in between so i usually hit the bench , squat and dead lift like twice a week , rotating between power and volume.

[ichiniisama99]

@ichiniisama99 Do you follow a power lifting program? Been training for sometime but I've never followed a program but i think i get decent results sticking to the basics and some accessory work. I usually do an upper lower split with a day in between so i usually hit the bench , squat and dead lift like twice a week , rotating between power and volume.

Currently yes I am. I'm in training for the next national powerlifting championships actually. My program consists of different phases, from novice to advanced. It calculates your warmup specific to the weight you are going to attempt on that specific day. Beginning of the week is more strength building/volume work (6 rep range), midweek is active rest and ending of the week is testing your 3 rep max. All the exercises however are aimed specifically to help all 3 lifts.

My week looks like this:




On Tuesdays/Saturdays are for back/bicep work and abs/core. Thursday's are HIIT cardio and conditioning work.

[KM_2NR]

Very cool . Our rep ranges and movement selection look pretty similar , kinda surprised to see no direct shoulder work , i love hammering shoulders with overhead press and push presses . Guess I've been doing something right all along. Good stuff dude.

[ichiniisama99]

Very cool . Our rep ranges and movement selection look pretty similar , kinda surprised to see no direct shoulder work , i love hammering shoulders with overhead press and push presses . Guess I've been doing something right all along. Good stuff dude.

On Wednesdays you have the option of swapping incline bench with overhead press, whichever you personally find is helping your bench press. So if at some point my incline bench is failing and my bench starts slowing down, I can start overhead pressing.

The next phase after this actually has incline and overhead press. Remember its powerlifting specific, so whichever is helping your lift and is working, keep doing. When it stops working, that's when you bring in the other stuff to help your lifts. It's like trying to avoid using all your NOS at the start of a drag race and having nothing to use when u almost at the finish line, if u know what I mean.

So I predict when I do start doing overhead press, my bench will go even higher.

Glad you like it tho. It ain't pretty, it's hard, but it's awesome.

[ichiniisama99]

What y'all say? Too much?

[Cantmis]

This a good buy ?

[X_Factor]

yeah. ..a regular flat bench alone is around that price

[Emmar01]

Where can I get rubber gym mats or rubber gym tiles to protect my tiled floor from my home gym?

[DVSTT]

How to you all not fall off the wagon and lose enthusiasm to gym and diet? I find that Everytime I have exams approaching, I stop gym and takes me a while to start back. :/

[De Dragon]

How to you all not fall off the wagon and lose enthusiasm to gym and diet? I find that Everytime I have exams approaching, I stop gym and takes me a while to start back. :/

Mirrors, willpower, age.
Most people will go off of a regimen for one reason or another. The idea is to get back on.