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*The Official* Healthy Gamer's Thread of Awesomeness!

Sokiru 1,785 14 July 31, 2013 at 11:59 AM in Other
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Last Edited by Sokiru July 31, 2013 at 12:12 PM
So, in an attempt at keeping our discussion going about the ways in which we are trying to eat healthier/lose weight and be more active in our lives. I thought it would be nice to have a specific thread dedicating to encouraging and sharing tips and ideas for those of us yearning for a more active lifestyle.

We all may have differing opinions on games, consoles, and Curtie's analogies, however I think most of us can agree on the need for a more healthier lifestyle!

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Last Edited by Sokiru August 19, 2013 at 07:45 AM

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#61
Quote from thikthird View Post :
run 8 miles a day and do sit ups. Smilie
Why not just make it 10 miles and skip the sit ups? Easy peazy. I can't imagine this being hard to keep up or anything.
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Don't touch that dial now, we're just getting started!
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#62
Quote from Roland Deschain View Post :
Crylol

Isolations for strength gains? laugh out loud

You clearly know very little.....or have antiquated information.

And you fail to acknowledge an individuals goals when they do a bench press.
On your chest?

Isolation workouts are going to yield your best strength results for chest gains along with a good appearance which is pretty much what you are aiming for if you're really looking for gains in your chest.

I would never recommend isolation gains for arms/legs as that's a complete waste just like doing bench press while also doing a full chest/arms set.
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#63
Quote from Roland Deschain View Post :
But then you talk about training forearms with curls? This makes me chuckle. Rowing is helpful but what about DL'ing without assistance (grips/straps)? DL'ing a THICK oly bar while never using gear of any sort will do wonders for forearm/grip strength. Way more so than curls (were you even serious with that?). Curls are an isolation movement that are meant to isolate your biceps. Sure, your forearms get worked too but not towards meaningful levels.

I can agree that basic curls are going to be pointless grouped with a proper workout. There is much more beyond basic curls though. Basic curls are going to work elbow extension, a bit of forearm and your bicep. Wrist curls are going to work your forearms and wrists a lot more along with a lot of reverse curls depending on form. Of course DLing is going to be one of your best bets for forearm/wrist strength and grip.
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#64
Quote from Jclnas View Post :
On your chest?

Isolation workouts are going to yield your best strength results for chest gains along with a good appearance which is pretty much what you are aiming for if you're really looking for gains in your chest.

I would never recommend isolation gains for arms/legs as that's a complete waste just like doing bench press while also doing a full chest/arms set.
Dude, where are you getting your info?
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#65
Squats are my bread and butter. Freshman year of high school I joined the football team. I learned how to do olympic lifts. I was all of 5'10 145 lbs, by the end of the season my squat max was 325 lbs. I do them every time I go to the gym.

If you are looking for a well rounded way to get into strength training I recommend the Stronglift 5x5 program. It will work all the major muscle groups and you can mold it for what you want. I combine weight and body weight exercises along with cardio.

Most people who are trying to lose weight think they should get a bike or go running. No. If you want to lose weight, start doing squats. You will burn more calories doing squats than you will in the same time running with the added benefit that you are building muscle, in turn burning more calories in the future.

Given that we are all a bunch of nerds I would highly recommend you guys check out the Fitbit Flex. Mine finally came in the mail (don't buy from their site, buy from Best Buy or Target) and it is amazing how much motivation you can gain from five little lights. It is a wrist worn step tracker which calculates distance traveled, calories burned, active minutes and even monitors your movement in your sleep. It can passively sync directly to you phone via BT 4.0 (only available on a handful of phones at the moment) and you can monitor everything more accurately with the mobile app or by logging in to the online dashboard.

I am an auditor, I sit in front of a computer all day and for a good portion of the year at night as well. But with this wristband I find myself getting up more to stretch, refilling my waterbottle more throughout the day, going for a run with my dog in the evening because I know I only have 1,500 steps to reach my daily goal, etc.

In closing, Squats, Fitbit Flex, Squats.

Squats.
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#66
Quote from alexpkeaton529 View Post :
Squats are my bread and butter. Freshman year of high school I joined the football team. I learned how to do olympic lifts. I was all of 5'10 145 lbs, by the end of the season my squat max was 325 lbs. I do them every time I go to the gym.

If you are looking for a well rounded way to get into strength training I recommend the Stronglift 5x5 program. It will work all the major muscle groups and you can mold it for what you want. I combine weight and body weight exercises along with cardio.

Most people who are trying to lose weight think they should get a bike or go running. No. If you want to lose weight, start doing squats. You will burn more calories doing squats than you will in the same time running with the added benefit that you are building muscle, in turn burning more calories in the future.


Squats.

nice squat max man.

Dude, I love SL5x5. It's so simple and surprisingly effective but its essentially a rip of Reg Park's 5x5, which is also awesome. I started off with 5 months of SL5x5 until I kept hitting stalls. Then moved on to Wendler's 5/3/1 (BBB Variation). Did about 4 months of that and then modified it (doing all the core lifts 5/3/1 on Mondays and then added a shit ton of assistance work spread out between two - three other days. On one of those days I employ a 4x6 set rep scheme and then on another day I do 3x15's (this is how you recruit all your muscle fibers JcInas. Not just tempo and certainly not just through isolations).

Core lifts for strength training on Mondays (compound movements only. Not a single isolation movement) and the other days I mix in both compounds and isolation work for hypertrophy based training. Loving 5/3/1 but miss the daily gains of SL5x5 of course. lol.

You ever read any of Mark Rippetoe or JIm Wendler's stuff? An excellent alternative to SL 5x5 is Mark Rippetoe's Starting Strength (which is a must read for ANYONE who lifts, especially beginners but even intermediates and advanced lifters benefit from Rippetoe's work).

Quote from Jclnas View Post :
I can agree that basic curls are going to be pointless grouped with a proper workout. There is much more beyond basic curls though. Basic curls are going to work elbow extension, a bit of forearm and your bicep. Wrist curls are going to work your forearms and wrists a lot more along with a lot of reverse curls depending on form. Of course DLing is going to be one of your best bets for forearm/wrist strength and grip.
I believe Krato was referring to bicep curls. But I do agree that there is some value to wrist curls as well as reverse wrist curls but they happen to be more aesthetic than that of functional strength.
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Last edited by Roland Deschain August 2, 2013 at 05:58 AM
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#67
Quote from Roland Deschain View Post :
Isolations for strength gains? laugh out loud

You clearly know very little.....or have antiquated information.

And you fail to acknowledge an individuals goals when they do a bench press.

it also works shoulders. I agree that it's not the best bang for your buck in terms of total body but it is indeed the best bang for the buck for your chest. But it's also important to discuss this in the context of an individual's goals. I also agree that realtive to DL's and Squats they are the least important of the core lifts but again, personal goals have to be considered.

if you're looking for purely functional strength based aplications of the bench, I will agree with you. But to recommend isolations for strenght gains to the chest is laughable.

Regarding curls...once again, context is important. What are your goals? Functional strenght? Aesthetics? Strength in the context of powerlifting? In terms of fucntional strength curls can be somewhat important but not really. In terms of Aesthetics curls are very important. In the cotnext of a powerlifter, curls aren't that important. So basicaly curls comes down to aethetics which is akin to "getting swole" which you've mentioned in a somewhat derisive light. Interesting contradiction.

But then you talk about training forearms with curls? This makes me chuckle. Rowing is helpful but what about DL'ing without assistance (grips/straps)? DL'ing a THICK oly bar while never using gear of any sort will do wonders for forearm/grip strength. Way more so than curls (were you even serious with that?). Curls are an isolation movement that are meant to isolate your biceps. Sure, your forearms get worked too but not towards meaningful levels.


BRO DO YOU EVEN LIFT?
laugh out loud
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#68
Quote from wizard7926 View Post :
laugh out loud

lmao!
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#69
Quote from wizard7926 View Post :
laugh out loud
those arms are looking skinnylicious bro. im just sayin, you look small. you shout push the restart button and start with this:
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Achievements are not for the meek, it is better to forfeit inheritance of the earth so that the mighty may look upon my gamerscore, and despair. Achievements are for men who dream; men who dare; men who achieve! Men who carve out entire galaxies with nothing more than nimble cheetos-dusted fingers and their wits, and in our leisurely twilight days we shall sit by softly flickering fires with our descendants recounting the tales of these unimaginable glories.
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#70
So what would you guys recommend for me just starting out with weight lifting and still trying to lose the weight around the guy?
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#71
Quote from Sokiru View Post :
So what would you guys recommend for me just starting out with weight lifting and still trying to lose the weight around the guy?

Strong Lifts 5x5 or Mark Rippetoe's Starting Strength...hands down...

Simple, effective, tangible gains and goals.

Whatever you do I would recommend reading Rippetoe's Starting Strength. You dont have to read all the technical parts but they are pretty interesting IMO. The book is cheap and it outlines a surprisingly simple workout and you employ progressive loading. You start EVERY lift with only the 45 pound bar on Day 1. For every workout (for every day you walk into the gym) you add 5 pounds to each lift (10 pounds for Squat & DL). You continue to add weight each and every workout until you hit a stall. Stall = you cant lift the weight for a complete 5x5. There's a deload process and you then you keep going until you stall again. There are specific guidelines on how to break through stalls but we're getting ahead of ourselves.

As you're starting EVERY lift with only a 45lb bar your workouts will be REALLY easy in thebeginning and you'll breeze through them and be out of the gym in 20 minutes. But with progressive loading your workouts become extremely challenging and recovery time increaases dramatically. Workouts will go up to like 1 hour and fifteen minutes. Just google strong lifts 5x5 the guy that made that program famous is a bit of a charlatan/businessman but the program itself is rock solid and proven.

IIRC the difference between SL & SS is that SS (Rippetoes program) implements power cleans.
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Last edited by Roland Deschain August 2, 2013 at 07:57 AM
#72
Quote from Sokiru View Post :
So what would you guys recommend for me just starting out with weight lifting and still trying to lose the weight around the guy?
I wouldn't worry about cleans or snatches but I would do squats, bench, pulldowns/rows. You can add in shoulders and calves if you want but those would be the main lifts to start with. Those will hit the biggest and most muscles. Start with fairly light weight and don't injure yourself.
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#73
SL5x5 Program

You absolutely MUST track all your numbers...but its easy.

Everything is done 5x5 (5 sets / 5 reps)

Workout A:
Squat
Bench Press
Barbell Row (Pendalay)

Workout B:
Squat
Standing Barbell Overhead Press
Dead Lift

Week 1:
Monday: Workout A (Use the 45 bar ONLY for all lifts)
Wednesday: Workout B (Use the 45 bar ONLY for all OHP and DL's. ADD 10 pounds to Squat)
Friday: Workout A (Add 5 pounds to the bar for Bench and Pendalay Rows. Add 10 pound to Squat)

Notice you squat 3 times a week. Notice that in the first week you're now squating 65 pounds. You've increased your bench and rows to 50 pounds.

Week 2:
Monday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)
Wednesday: Workout A (Add 10 more pounds to squat and 5 more poudns to Bench and Pendalays)
Friday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)

Notice that in week 2 you alternate the workouts....this time you do workout B twice.

Week 3 (Same as week 1 but keep adding weight every time):
Monday: Workout A (Add 10 more pounds to Squat
Wednesday: Workout B (Add 5 more pounds to OHP and 10 more pounds to Squat and DL)
Friday: Workout A (Add 10 more pounds to squat and 5 more poudns to Bench and Pendalays)

Week 4 (Same as week 2 but keep adding weight every time):
Monday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)
Wednesday: Workout A (Add 10 more pounds to squat and 5 more poudns to Bench and Pendalays)
Friday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)

Notice the trend? I followed this template even as an intermeidate level trainee. And it was impressive program and I was shocked at how far and how long I could sustain daily gains. Adding weight in the beginning is super easy...but over time you'll surprise yourself at how much weight you can lift. Continue this trend and over a five month period your numbers will be nothing to sniff at.

I'm looking at my spreadsheets right now and I started with a 45 pound bar on all lifts and hit stalls (which I overcame) and finallyhit the wall (this means I could no longer sustain gains and the 5x5 set rep scheme) at which point I switched over to Wendler's 5/3/1 where I continue to make gains now, excpet instead of daily gains, I hit new 1 rep maxes every three weeks (if you're familiar with 5/3/1 you'll know that 1RM's are hit every 4 weeks but I've modified the program and I continue to make gains).
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#74
Quote from Roland Deschain View Post :
SL5x5 Program

You absolutely MUST track all your numbers...but its easy.

Everything is done 5x5 (5 sets / 5 reps)

Workout A:
Squat
Bench Press
Barbell Row (Pendalay)

Workout B:
Squat
Standing Barbell Overhead Press
Dead Lift

Week 1:
Monday: Workout A (Use the 45 bar ONLY for all lifts)
Wednesday: Workout B (Use the 45 bar ONLY for all OHP and DL's. ADD 10 pounds to Squat)
Friday: Workout A (Add 5 pounds to the bar for Bench and Pendalay Rows. Add 10 pound to Squat)

Notice you squat 3 times a week. Notice that in the first week you're now squating 65 pounds. You've increased your bench and rows to 50 pounds.

Week 2:
Monday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)
Wednesday: Workout A (Add 10 more pounds to squat and 5 more poudns to Bench and Pendalays)
Friday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)

Notice that in week 2 you alternate the workouts....this time you do workout B twice.

Week 3 (Same as week 1 but keep adding weight every time):
Monday: Workout A (Add 10 more pounds to Squat
Wednesday: Workout B (Add 5 more pounds to OHP and 10 more pounds to Squat and DL)
Friday: Workout A (Add 10 more pounds to squat and 5 more poudns to Bench and Pendalays)

Week 4 (Same as week 2 but keep adding weight every time):
Monday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)
Wednesday: Workout A (Add 10 more pounds to squat and 5 more poudns to Bench and Pendalays)
Friday: Workout B (Add 10 pounds to squat and DL. Add 5 pounds to OHP)

Notice the trend? I followed this template even as an intermeidate level trainee. And it was impressive program and I was shocked at how far and how long I could sustain daily gains. Adding weight in the beginning is super easy...but over time you'll surprise yourself at how much weight you can lift. Continue this trend and over a five month period your numbers will be nothing to sniff at.

I'm looking at my spreadsheets right now and I started with a 45 pound bar on all lifts and hit stalls (which I overcame) and finallyhit the wall (this means I could no longer sustain gains and the 5x5 set rep scheme) at which point I switched over to Wendler's 5/3/1 where I continue to make gains now, excpet instead of daily gains, I hit new 1 rep maxes every three weeks (if you're familiar with 5/3/1 you'll know that 1RM's are hit every 4 weeks but I've modified the program and I continue to make gains).
Will be starting this today, and I will let you know how it goes!
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#75
How'd everybody do over the weekend?

I walked 9 holes on Saturday with my dad, so that was a nice unexpected cardio (our cart was missing, lol).
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