ultraflexed
Superstar
How is everyone's training going?
Ladies get that "IT" body (I'm your cheat code)...
- Thread starter ultraflexed
- Start date
ultraflexed
Superstar
Some footage from this morning.
These are mini jump squats on the machine. Each set is 20 reps, good start off exercise to get the blood flowing in the legs, and good for training intensity.
ultraflexed
Superstar
More glute kickbacks on the machine, this was a heavy set (85lbs) but more importantly this should always have a high rep range 12-20 is good.
I think I just hit a plateau. How do I get past it??? Is best to eat before or after working out?
Btw, I'm an endomorph that needs to lose weight.
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Lol @training. I'm trying but imnot consistent. I don't really have an excuse except I work a lot and can be lazy when j get off. Do you think it's better to work out at the gym or at home? I think my mistake was thinking I could do everything at home when I know as soon as I get off I'm not gonna feel like doing anything. Sigh.... I think I might bite the bullet and getting a gym membership.
ultraflexed
Superstar
If your a Endomorph your main focus should be switching over to a high protein, moderate fat,
ZERO CARBS or extremely low like under 40 grams a day.
You can eat alot meats like fish, chicken, beef,
Eggs are good also.
And take out all fruit an juices, an milks.
You can eat almonds, or peanuts but don't go crazy on them.
Eat alot of green vegetables, asparagus, spinach ect..
Give yourself 1 carb day week after the first 2 weeks without carbs...
Do cardio after training, use the stairs stepper (revolving stairs) for 30mins.
Watch the fat melt off.
ZERO CARBS or extremely low like under 40 grams a day.
You can eat alot meats like fish, chicken, beef,
Eggs are good also.
And take out all fruit an juices, an milks.
You can eat almonds, or peanuts but don't go crazy on them.
Eat alot of green vegetables, asparagus, spinach ect..
Give yourself 1 carb day week after the first 2 weeks without carbs...
Do cardio after training, use the stairs stepper (revolving stairs) for 30mins.
Watch the fat melt off.
philmonroe
Superstar
The gym unless you doing all bodyweight stuff. The gym going to have almost everything you need otherwise.
philmonroe
Superstar
Who gave that bad logic out in bold? If your trying to get stronger you need not do more than 10 reps a day of the exercise so you can do it more often. If you fatigue your muscles you won't be able to workout as often.This post is contradictory. Please edit and clarify.
I say do cardio after a workout because I try to build muscle and you should lift weights until fatigue. If you do cardio first, you'll expend that energy needed to work your muscles. Weight training also makes your body burn fat even after the work out.
Waist trainers are the same concept as victorian aged corsets. Get yourself some well made ones and you can end up looking like this:
ultraflexed
Superstar
Not true, alot of bodybuilders only train a body part once a week and still get substantially strong, it's not about how many times a week you train...it's about the intensity you train with when you do train them.
Normally people train a weak body part 2x a week to improve that weakness but not really for strength gains.
philmonroe
Superstar
Nothing I said is false. I also didn't know most of these chicks were bodybuilders. My bad. I don't lift for know popcorn muscle with all them reps. I lift for strength and the other stuff comes with it outside of bloated popcorn muscles. Do what works for you I just disagree with your way if doing it.
CinnaSlim
Queen of Swords
ultraflexed
Superstar
You said a couple of false things.
Strength doesn't always equal muscle.
I know 165 pound skinny guys that can bench 315lbs.
We hope in most cases that strength gains lead to new muscle.....the only factor you should be worried about as far muscle gains is "hypertrophy" = cell proliferation=new muscle growth.
What triggers this process is putting the muscle under significant stress. There's multiple ways to do this.
Now if strength gains are what your after then lower rep ranges where your forcing your body to aggressively adapt to heavy weight everytime to train.
Serge Nubret was only 200lbs at 6'0 an had a 400pound bench, he believed 20 reps sets, training each body part 2x a week.
Which worked for him BUT, like most people who make great gain in strength in size off high reps are Ectomorphs, or ect-mesomorph who are fast twitch muscle fibers dominant !!!!!
Endomorph's are slow switch muscle fiber dominant whom make greater gains with lower reps an heavier weight , Meso's are both and get result training both ways.
How you should train an diet All comes down to genetics, there is no one way or one diet that works for all bodytypes this is fact.
@ultraflexed
What body type would you consider this?
That's not me by the way lol.
But her body is very similar to mine.
Her body is pretty much a duplicate of mine plus she's tall too (I'm 5"8 1/2).
Booty is medium size everything pretty porportioned.
What body type would you consider this?
That's not me by the way lol.
But her body is very similar to mine.
Her body is pretty much a duplicate of mine plus she's tall too (I'm 5"8 1/2).
Booty is medium size everything pretty porportioned.
ultraflexed
Superstar
@ultraflexed
What body type would you consider this?
That's not me by the way lol.
But her body is very similar to mine.
Her body is pretty much a duplicate of mine plus she's tall too (I'm 5"8 1/2).
Booty is medium size everything pretty porportioned.
If your able to maintain that kind of shape with minimal to no training then I would put you as a endo-mesomorph, if you were pure Endomorph you would be bigger as in fat.
If I were to break it into %
Endomorph 70%
Mesomorph 30%
If you want a comparison
Beyonce would be 60%endo/40%meso
The girl in the pic above doesn't have a lot muscle but is definitely not fat,you see that she has the potential to be alot larger which is where the Endomorph comes into play.
You can also see that the girl in the picture is in good shape as is, but has a potential A+ with 20% improvement to get to that A+ body would probably take 6 months of dieting training