An Interesting Fitness Question: Could Someone Attempt an Answer?

[Frank2500]

Greetings folks, this is a question that has amazed me for quite a while ever since I began working out in 2007. Personally, I feel more at ease using machines than free weights (dumb bells, etc.) So when I work out, much of my concentration and efforts are employed with the use of machines. However, I've known a number of guys ever since then who work out extremely hard with free weights but don't seem to develop much of any muscle mass or get bigger or defined at all. And many spend sometimes close to two hours working out. Given the fact that it's often said that free weights make guys develop significantly more muscle mass and definition than machines, what could be the reason why these guys don't seem to be making much progress in terms of physical build? Might it have something to do with genetics or simply knowing the science of working out?

 

[neghitzbrah]

Nutrition, Nutrition, Nutrition. Nutrition is the key factor when looking for improvements. Without it, you will see 0% progress. Why? You workout 1-2 hours per day (at most). And most of the time, 5 days a week. Unless you are insane and doing 7 days.... like me.

Eating > Exercising (Time Wise): You eat at least 3 times a day. You should be eating 5 times a day. Nutrition is all day so its no wonder that it has more of an effect on you.

You Are What You Eat: If you eat french fries, burgers, and all those foods high in fat. Guess what... you're going to look like a fat ass. If you eat healthy foods such as vegetables, lean meats, whole grain products, oatmeal, basically non-refined foods, you will look healthy. Catch my drift? You can't eat off the 'Weight Watchers' menu at applebees everyday and expect to see results. You need to work hard to look good. Rotate your fridge... throw away that sugary cereal and eat oatmeal. Replace those kashi bars with apples (high in fiber).

Push Yourself... REALLY Push Yourself: When you are at the gym, make those last 3 reps count! You should be struggling on those last reps. If you can crush all of the reps in each set, increase the weight. Also slow movements to success. What the **** do I mean by that? Perfect form! Slowly perform the pushup, pullup, curl, press, whatever and make sure it is perfect. Your goal is to KILL your muscle cells. You can't do that by speeding through the routine.

Keep That Heart Rate Up! Spend less time at the gym talking and more lifting. You can talk about women, drinking, and Modern Warfare 3 another time. When you are at the gym you need to focus and keep that heart rate up. Do a few pushups between sets to pump up that heart rate. Keep rests to 30 seconds.

Also here's a great chart to follow, rep-wise:

Goal -- Reps
Lean 12-15
Toned/Broaden 8-12 reps
Bulk Up 6-8 Reps

Remember make the last 3 count!!

Generally, 2000-2500 calories is where you should be at to maintain your weight, depending on your height. Do not go more than +-500 calories on your calorie target unless you are a bodybuilder/wrestler/gymnist/etc..

Good luck!

 

[Fuglydude]

Nutrition, Nutrition, Nutrition. Nutrition is the key factor when looking for improvements. Without it, you will see 0% progress. Why? You workout 1-2 hours per day (at most). And most of the time, 5 days a week. Unless you are insane and doing 7 days.... like me.

Eating > Exercising (Time Wise): You eat at least 3 times a day. You should be eating 5 times a day. Nutrition is all day so its no wonder that it has more of an effect on you.

You Are What You Eat: If you eat french fries, burgers, and all those foods high in fat. Guess what... you're going to look like a fat ass. If you eat healthy foods such as vegetables, lean meats, whole grain products, oatmeal, basically non-refined foods, you will look healthy. Catch my drift? You can't eat off the 'Weight Watchers' menu at applebees everyday and expect to see results. You need to work hard to look good. Rotate your fridge... throw away that sugary cereal and eat oatmeal. Replace those kashi bars with apples (high in fiber).

Push Yourself... REALLY Push Yourself: When you are at the gym, make those last 3 reps count! You should be struggling on those last reps. If you can crush all of the reps in each set, increase the weight. Also slow movements to success. What the **** do I mean by that? Perfect form! Slowly perform the pushup, pullup, curl, press, whatever and make sure it is perfect. Your goal is to KILL your muscle cells. You can't do that by speeding through the routine.

Keep That Heart Rate Up! Spend less time at the gym talking and more lifting. You can talk about women, drinking, and Modern Warfare 3 another time. When you are at the gym you need to focus and keep that heart rate up. Do a few pushups between sets to pump up that heart rate. Keep rests to 30 seconds.

Also here's a great chart to follow, rep-wise:

Goal -- Reps
Lean 12-15
Toned/Broaden 8-12 reps
Bulk Up 6-8 Reps

Remember make the last 3 count!!

Generally, 2000-2500 calories is where you should be at to maintain your weight, depending on your height. Do not go more than +-500 calories on your calorie target unless you are a bodybuilder/wrestler/gymnist/etc..

Good luck!

Good advice for the most part... However, I disagree with your rep ranges. I'm a competitive bodybuilder, and I routinely do reps of 20+ with lighter exercises like tricep ext. etc. Sometimes I'll even try and do 100-rep sets (obviously rest in between for small intervals). The aim for hypertrophy is to basically force blood into the muscle and work on the pump. Its tough for guys like me who are used to lifting low rep/heavy weights to really feel a mind-muscle connection w/ the low 6-8 rep range that you're suggesting is required for bulking up. I'm sure some guys can get away with it, but the majority of bodybuilders that I've met typically espouse higher reps, aka 12-15 for hypertrophy.

I think you're crazy for training 7 days a week! I don't even do that when I'm on cycle! Only time I'll do that is when I'm doing my contest prep next year. Your diet/supplementation plan must be crazy.

OP, as Neg said your diet is gonna be the most important thing BY FAR. Its hilarious how many guys kick their ass hardcore in the gym but fail to reproduce 10% of that intensity where it really counts: in the kitchen! Nutrition is BY FAR the most important component of fitness. Nothing even comes close. It doesn't matter how hard you work, if you don't give your body adequate building blocks you're not gonna get anywhere. I'm guessing the guys you're talking about are the ones who simply don't have their diets in check and thus fail to make substantial gains.

 

[Frank2500]

Re: Great Analysis

Thanks for your reply, Neghitz. I perfectly understand what you say about nutrition. Work-related purposes led me to obtain a temprary, contract-baed job in my home country in Central Africa where I have been working now for three years and body building and working out is still not yet a big part of the culture compared to the U.S. and Europe. Few people do a good job controling their diets. It's not uncommon therefore to see folks who work out or run/walk a lot going to restaurants where greasy/extremely oily foods are served, drinking beer and highly carbonated beverages, making regular stops at bakeries and yet expecting to stay in shape and look a certain way. I have continued to stay away from fatty and greasy foods just like I used to do in the United States...so many of these folks tend to wonder how come I've been able to maintain a flat belly all this while.


People tend to cook with a lot of oil in most African countries, so I rarely eat at restaurants and when it comes to drinking I often drink either natural juices or water. Many guys here have pot bellies because alcohol consumption is a big part of the culture. You find at least a minimum of 4-5 bars on almost every major street. It takes a lot of determination and discipline to stay in shape in such an environment. If you don't know what you're doing, you'll get carried away.

 

[neghitzbrah]

I think you're crazy for training 7 days a week! I don't even do that when I'm on cycle! Only time I'll do that is when I'm doing my contest prep next year. Your diet/supplementation plan must be crazy.

I only stick to 7 days when I am doing a round of P90x or Insanity. I haven't stayed fairly consistent in the past few months. Though, in my first round I went 90 days and only missed 1 workout. Goddamn I was a fatass before that.

I pretty much keep my diet in check besides the occasional drinking on Friday/Saturday nights. Besides alcohol, by which I only stick to straight up dark liquor anyways, I eat consistently healthy.

As for the bodybuilding, I'd lean toward what you have to say about it. However, for the average joe, I don't think he/she will be doing 100-rep sets. I don't even think I could. Props to ya fuglydude.

Frank anything is possible in even the most tedious environment. It depends on how much you are willing to give up. If you have to drive that extra mile to eat healthier, do it. If you have to go an extra hour without eating to avoid a bakery, wait it up. It really depends on how focused you are.

Last summer, I had to pack lunch, dinner, and 2 snacks with me all day for 2 months just to eat healthy (and save money). After all that, I worked out everyday at 9PM after work and summer classes. I dropped down to 10% bodyfat during that period. Mind over matter.