I will always advocate for yoga benefits physical and mental are great. A buddy of mine did capoeira for a while he loved it bow he just runs like a mad man

Keep meaning to get into either yoga or tai chi for the health benefits, reducing stress etc.

But most of my limited time exercising at the moment is spent lifting or boxing.

Recently, I was diagnosed as having arthritis in my thumb areas. Grasping barbells and dumbbells is intermittently a challenge, but doesn't preclude curls, benches, etc. But it's been a wakeup call because, previously, I was working out like I was 25. Primarily, I've adjusted my workouts to preclude injury or aggravating existing injuries. I won't give up weightlifting until I am physically unable.

Yes GTS, like you said the man is 47 years old and more than 25 years in the game, whether he uses something or not, he looks pretty amazing for his age..

I've kept going to the gym the last couple of weeks, I finally feel that I've got my rhythm back and I don't want to lose it again because it's pretty hard to begin again after a very long lay-off, especially now that I'm getting a bit older. This thread can be a little extra motivation like you said.

Have you ever heard of the Youtube channel of Lui Marco btw? He's has very informative and funny videos on fitness and bodybuilding. He himself is absolutely natural, but he discusses everything fitness/bodybuilding related, also the taboos. In about 6 weeks or so Mr. O takes place. I wonder who will win this edition, a lot of guys train in Kuwait these days which is supposed to be a Bodybuilding paradise, where they have the best of the best vitamins at the athletes' disposal. Very strong and high quality vitamins, if you catch my drift .

Here's the latest video of Lui Marco btw, where he talks about Kuwait and the upcoming Mr. Olympia. My countryman Roelly Winklaar looks unbelievable 7 weeks out.

Billy

Is there any point using protein powders, vitamins or supplements if you don't go to the gym?

Because I don't have time go to the gym anymore for work reasone etc.

I just lift weights at home and power walk.

Also what protein powders do you think are best?

Sure, if you lift weights at home it always helps.

I always use whey protein if I buy powders, but it's even better to get it out of food, like cans of tuna, low fat quark, nuts, beef or just eggs.

Personally I don't do anything crazy, just 3 normal meals a day and 2 shakes. Plus an extra meal in the evening which can be a can of tuna or 500 grams of quark for example..

It's important to understand the body's physiology. Your weightlifting tears down muscle tissue and it rebuilds between workouts. To rebuild it needs complete protein. However, the muscle cells are genetically programmed to use only a certain amount of protein. That's why bodybuilders use steroids: they enable the cells to absorb more protein.

As stated above (absent steroids), a good diet and regular intake of complete proteins at a certain level should assist your bodybuilding. If you want to augment the protein intake with supplemental protein, go ahead. But keep in mind that it's not necessarily productive. So much of it is passed out of the body.

Good post ,Oli.

Sorry to hear about the arthritis. Have you tried the heavy duty exercise bands? Don't laugh...they make some really strong rugged ones..and bands are easier on your body .



Billy,

thanks for the heads up. I halfway follow modern bodybuilding.I could never get into to full blown Hulk guys when I was younger. I wanted to get myself into Frank Zane or Lee Labrada shape. The sports has changed so much that Lee Haney would look small next these modern guys.

I'm aware of the bands, but don't use them. Maybe I will. The arthritis comes and goes and I use Salonpas between workouts.

It's so hot outside that instead of going on the trail I've been working out inside which just isn't the same. But Yoga has been saving me. It gives me a great workout and calms me down.

Have you ever tried aerial/gravity yoga, went to a class with someone I couldn't gt down with it but she loves it the only kind she does

I've never tried it or ever heard of it. So I looked it up and it definitely looks challenging.

Ran a mile yesterday and today at a park and nature trail by my apt followed that with 45 minutes of yoga.

Never been a big runner but I have to say it is refreshing and helps clear the mind

Worked legs, back, and bicep today. I'm finally into a workout rhythm that acknowledges my age, a little bit of arthritis, and avoids injuries. I'd still like to really throw those weights around more, but common sense prevails.

Have been keeping up with the running 11 of the last 14 days feels good, dropped 6 lbs

My schedule is playing havoc with my gym access this semester. Basically, I'm only making it to the gym on FSS. Still, I'm keeping up the muscle density and cardio. Today I felt extraordinarily tired. It could have been because I skipped breakfast. In any case, tomorrow's another day.

Phil Heath won again. I don't follow the sport like I used to, but I try to keep up with who the king of the hill is.

Didn't know Kuwait was the new bodybuilding hotspot.

NBA #1 draft pick Ben Simmons out at least 8 weeks with a leg/foot fracture.

Immediately I started thinking about reports that he's gained 33 pounds since end of college season. You're ASKING to get injured putting on that kind of weight that fast.

article from earlier this year about basketball athletes trying to bulk up. guy who trained Jordan was against this rapid bulking

http://www.espn.com.au/nba/story/_/id/17194156/brandon-ingram-delicate-art-weight-gain

I used to work out untill the moment my shoulders got injured,now i am stuck with torn in the rotatoe cuff

glad to see this thread reached 15 pages in my absence. I took almost a whole year off from training and just a few months ago got back into the gym and hit it full force, and I'm stronger than ever. Today's chest routine...

Flat Bench - 5 sets 5-10
Incline Dumbbell Press - 4 sets 10-12
HammerStrength Incline Press - 3 sets 10-12
Pec Deck Flyes - 3 sets 10-12

Majority of my chest routines start off with incline presses whether it be with the barbell or dumbbells, but my upper chest is my main focus when training chest because like most serious lifters I strive for fully developed and striated upper pecs. If not incline, I'll start with heavy flat bench. I always go as heavy as possible on flat bench because it's what my chest responds best to. When I say heavy as possible I mean as heavy as I can go with proper form for atleast 5 cleans reps reaching failure at the top of that last 5th rep. From there I'll go on to an incline press going for a higher rep range of between 10 -sometimes as low as 8- to 12 reps. Maybe even 12-15 if my energy is really soaring which means I have drank enough water and have ate enough food in the hours leading up to my training. The 12-15 rep range is typically the number of reps it takes to induce muscle hypertrophy. If you don't know and would like to know what muscle hypertrophy is let me know and I'll start a discussion on it or I can explain it thoroughly and understandably for you guys right here. To everyone who plans on hitting the weights today or doing anything to further better your physical shape and well being I give you my respect and encourage you to keep at it. Have a great day everybody

Yesterday (Tues. Feb. 7/17) Back & Biceps

Wide grip Pulldown - 4 sets / 10-12
Neutral grip Pulldown - 3 sets / 10-12
Deadlifts - 5 sets/12,10,10,8,12
Dumbbell Row - 3 sets/10-12
Seated Cable Row w/Neutral grip - 4 sets/10-12
-
Barbell curl - 3 sets/10-12
Preacher curl w/dumbbell, one arm at a time - 3 sets/10-15
Cable curl w/straight bar attachment - 3 sets/10-14

sore as hell today after taking 2 or 3 weeks off from deadlifting. Remember plenty of water and food will assist in faster recovery time for your sore muscles. Also drinking enough water in the hours leading up to your workout will give a much greater pump during your workout and help your muscles endure those intense sets without cramping up

Hi, do you think that bench press is the best exrecise for chest and triceps ? I heard once (i think) that bench press is really good for the triceps and not only the chest.

You can't bench without using the triceps and the deltoids. The closer the grip, the more tricep used. You'll have a devil of a time building pec muscle tissue without benching.

So bench press for the triceps its even better the isolated triceps exrices ?

No. Do movements that are specifically designed to build that specific muscle tissue.

Flat bench is the bread and butter of chest exercises and will inevitably build you some thick meaty triceps as well. For a well rounded chest you should always include incline pressing whether it be with dumbbells or barbell. Flat benching with a barbell will always engage more triceps than when pressing with dumbbells and this will lead to awesome triceps development, as any compound free weight pressing movement will, however the bench press is king. Isolation/cable exercises have their place and can be great but do not even compare to the iron when it comes down to really adding size and muscle. I'd recommend both to be honest. For all around development with any muscle group it's necessary to include both free weights and isolation (cables, machines etc) movements in your routines. If you'd like I'll put together some sufficient routines for the muscle group you're interested in and post them here.

Ok i got thank you, and right now i have problems with my shoulders...
So i can't workout, i have them for years, but i am just too lazy to go for a massive treatments (surgery and stuff...)
You doing cardio too right ?

I've had trouble with my right shoulder for years. I work around it by exploring different lift angles and movements when working chest and shoulders. For chest, try flies, both cable and dumbbell. For shoulders, try standing militaries at a 10 degree or so forward angle. Also, try side-laterals.

In all cases, use light weights to explore the effect those movements have on the injuries and on building muscle tissue.

I think i have a tear in the rotator cuff, i went to the doctor and he send me to do some xrays and stuff, i am just lazy to go haha.

If you do have a tear, you have to lay off any shoulder movements for quite awhile. I don't know if mine was a tear, but I laid off off shoulder work of any type for months. I tried to work a round it and did endure some pain. However, a couple of years later I still can tell it's injured, so I limit my workouts as I described above. Nothing short of surgery is going to repair it.