AFF Weight Gain/Loss Program

[galaxy xr8]

I do power/strength training, I focus on Bench/squat's and deadlift's and then any other exercise's like chin up's/dip's/bent over row's, mainly the basic full body movement's that actually build muscle.


The reason I posted above is that if you are seriously looking to build muscle and gain strength , sorry to say but you will not get your full potential by using that style of gym equipement, your money is better spent on other equipement and techniques.

But if your just after some fitness then start pumping when it arrives.

[chrisfpv]

No worries man appreciate the feedback, different things for different people. Sounds like you do some pretty serious stuff too.

[galaxy xr8]

No worries mate, aslong as you enjoy doing what ever you do and keep at it.

[FPV8U]

Alright my fellow AFF Fitness/Weightloss partners..

I had my first Gridiron practice today and apart from feeling small on the field for the first time that i have ever played sport (im 6ft2 and 100Kgs...) i need some out of practice training trips.

I need to find explosive leg power & speed, im pretty strong in my upper body and alright working on core strength at the gym but what cardio excercise can a do to improve in short burst power?

I was thinking just sprints, uphill runs and suicides?

Any other tips?

Feel great to be part of a team again, but jeez it's a shock to the body after 6 years out of a contact sport.

[-Slayer-]

Originally Posted by FPV8U

Alright my fellow AFF Fitness/Weightloss partners..

I had my first Gridiron practice today and apart from feeling small on the field for the first time that i have ever played sport (im 6ft2 and 100Kgs...) i need some out of practice training trips.

I need to find explosive leg power & speed, im pretty strong in my upper body and alright working on core strength at the gym but what cardio excercise can a do to improve in short burst power?

I was thinking just sprints, uphill runs and suicides?

Any other tips?

Feel great to be part of a team again, but jeez it's a shock to the body after 6 years out of a contact sport.

all of them will help you, try doing explosive leg workouts, ie with squats, keeping good form at all time, go down really slow, with an explosive up
(while maintaining correct form and posture)
try doing some interval running, treadmill, oval wherever, start with a 2-3 min jog to warm up the legs, then give an all out run for about 40 seconds, then back down to a slow jog or fast walk until you feel that your heart rate is back down to normal then smash out another 40 second all out, do this to start around 6-8 times, the more you do this the quicker the recovery will be between your all out 40 seconds spurts, which is what you will need playing this kind of sport, one minute you will be just cruising around the field and then you will explode into a flat out run for probably less than a minute at a time and then back to walking around etc.

[FPV8U]

Cheers Slayer, with the squats would i be better off swapping to say 5 sets of 5 reps or going to a lighter weight and pressing out 3 sets of 10 quick reps?

With the running i think i'll go to the local oval, i hate treadmills unless its just for a consistant jog.

I'd say the longest spring would be a 30 second interval on the field and lucky for me i have plenty of ovals and running track nearby.

any other advice more than welcome.

[-Slayer-]

Originally Posted by FPV8U

Cheers Slayer, with the squats would i be better off swapping to say 5 sets of 5 reps or going to a lighter weight and pressing out 3 sets of 10 quick reps?

With the running i think i'll go to the local oval, i hate treadmills unless its just for a consistant jog.

I'd say the longest spring would be a 30 second interval on the field and lucky for me i have plenty of ovals and running track nearby.

any other advice more than welcome.

I would start with a lighter weight to make sure you are doing a correct squats, and best to do 3-4 sets and 8-10 reps, and try to slowly increase the weight each week, and every 4-5 weeks change up the routine so your muscles are always being challenged.
Good to see that you have plenty of ovals around to do some training on.which area are your from in Melbourne??

[FPV8U]

Im already doing squats with pretty good form Slayer i was meaning in regards to specificly for this type of training.

I live in Traralgon in the Latrobe valley about a 4min walk from 3 Large Football ovals and a 3Km running track with a killer hill.

[blueoval]

Well after a big weekend celebrating my 12th anniversary. I admit my eating was on hiatus. But back to it as of tommorow.

[XR6_661]

Anyone do floor wipers?

[galaxy xr8]

Originally Posted by XR6_661

Anyone do floor wipers?

Windscreen washer's/floor wiper's same thing, yeah why ?.

[blueoval]

Anyone do burpees?

[-Slayer-]

Originally Posted by blueoval

Anyone do burpees?

there amazing lol, not many people like them tho.

[blueoval]

I hate them. But I tell ya what it gets the heart rate going very very quickly

[FPV8U]

Originally Posted by -Slayer-

there amazing lol, not many people like them tho.

Because they are the devil..

[-Slayer-]

Originally Posted by FPV8U

Because they are the devil..

they sure are and if you wana do them harder, do a push up at the bottom, then jump up, or if you wana go alil harder grab a set of dumbbells go down push up then shoulder press at the top

[FPV8U]

When i feel like i hate myself, i'll consider doing a few set of those..

Must say last time i did them, they did their job, but i have struggled to find motivation since.

[-Slayer-]

I have had people throw up after doing a couple of sets of the standard ones lol. another awesome exercise is 'Turkish get ups' check them out if you haven't done them before.

[FPV8U]

Originally Posted by -Slayer-

I have had people throw up after doing a couple of sets of the standard ones lol. another awesome exercise is 'Turkish get ups' check them out if you haven't done them before.

Yeah i came close to throwing up the first time i did them, i'll check out the turkish get ups soon.

[blueoval]

My PT told me to do 10 of these if I didnt fill out my time book at the gym. From then on, I made sure my book was filled out every time I went to the gym.

[XR6_661]

A question for those in the know:

This is the program that I have devised myself for each gym visit. Keeping in mind I’m not a fan of doing the whole…1 muscle group each day. I like to do the whole lot. I have a recovery after each group.

Bar Squats – 3 x 10 reps – 40kg
Dumbbell Row – 3 x 10 reps – 20kg
Break.
Preacher Curls w/EZ Bar – 3 x 10 reps – 15kg
Upright row – 3 x 10 reps – 15kg
Break.
Leg Press – 3 x 10 reps – 80kg
Bench Press – 3 x 10 reps – 25kg
Break.
Side Raises – 3 x 10 reps – 2 x 7kg
Push ups – 3 x 10 reps
Calf Raises – 3 x 10 reps

How does my program look? It works out to be exactly 300 reps for the entire session, works legs, shoulders, biceps, chest, triceps…

Any way I could improve or any suggestions? Keeping in mind I’m only a little fella anyway (55kg wet, 170cm).

[FPV8U]

Out of interest why are you not a fan of doing single muscle days?

[XR6_661]

Just doesn't appeal to me...I've tried it and I find it boring...Sure maybe when I want to focus on something I may switch to single muscle groups, but right now I'm getting good results from doing an overall workout...

[FPV8U]

Fair enough mate, everyone likes to train in different ways, a close friend of mine had exceptional results with a similar training style to yourself.

[chrisfpv]

Alright so next Monday i'll start using a Home Gym.

I DON'T want to grow in size and have the massive arms and massive chest, but use weight lifting and home gym exercises to lose weight. I'm already on the treadmill 6 days a week so want to add a little change.

Anyone have any exercises that they do that help lose weight around the mid section?

I'll do the leg exercises and bicep/tricep exercises that are common too, but am more focused on losing weight around the gut. I'm looking for gym exercises to lose weight, not make me bigger.

[EVL BOS]

today marks one year since i joined the gym, i started at 122kg's and now weigh 89kgs thats a loss of 33kgs in 12months, all i can say is thanks to slayer for his awesome albeit sometimes painful training sessions
Now to start this GVT training with him soon hehe bring on my six pack :P

[chrisfpv]

Congrats EVL BOS, great accomplishment.

[EVL BOS]

Originally Posted by XR

Congrats EVL BOS, great accomplishment.

thanks, yeah it is im well on my way to having a flat stomach cannot remember ever having one

[FPV8U]

Originally Posted by EVL BOS

today marks one year since i joined the gym, i started at 122kg's and now weigh 89kgs thats a loss of 33kgs in 12months, all i can say is thanks to slayer for his awesome albeit sometimes painful training sessions
Now to start this GVT training with him soon hehe bring on my six pack :P

You must be pretty proud of yourself mate, well done.

[EVL BOS]

Originally Posted by FPV8U

You must be pretty proud of yourself mate, well done.

Thanks, yeah I very proud of myself, though if u asked me 12 months ago if I thought I had 33kgs to loose I would of thought u were crazy