FabSwingers.com forum: Gym tips

By *ongueandgroove555 OP Couple
over a year ago

Waterford

So lads (and ladies) been hitting the gym now for nearly 2 yrs and apart for a break with the odd I jury I've been consistent.

Diet is good, hight in protein and healthy but...

Compared to others just not seeing the gains and muscle definition.

Any advice appreciated either in forum or PM

Reply privately

Reply in forum

Reply +quote

By *rmrs1234Couple
over a year ago

Waterford

Get yourself a training and dietary programme specific for for muscle building

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

"Get yourself a training and dietary programme specific for for muscle building"

Was with a PT for 6 mts at the start but apart from losing 5kg that was it. Had a good program going as well as diet but must be doing something wrong

Reply privately

Reply in forum

Reply +quote

By *hett and scarlettCouple
over a year ago

Dublin

"Get yourself a training and dietary programme specific for for muscle building

Was with a PT for 6 mts at the start but apart from losing 5kg that was it. Had a good program going as well as diet but must be doing something wrong "

Losing 5kgs is a win so well done. As listed above, lock down that diet but find a diet that works for you.

Also, pay attention to what you are doing. Time under tension is a great way to build muscle with the right diet in support. Forget just busting out reps, slow and deliberate with a focus on technique. Also, throw in a HIIT session or two a week, even if it is at home from YouTube.

Reply privately

Reply in forum

Reply +quote

By *3nsesMan
over a year ago

Dublin

What are you trying to achieve? A low body %? A bigger build?

Also worth posting what yor current gym routine is as well.

Reply privately

Reply in forum

Reply +quote

By *imjenningsMan
over a year ago

Kinnegad, sometimes Cork, Limerick, Waterford

I used to be a trainer and the truth is you’re probably doing fine just expecting too much. If you want to speed up your gains though you have to get stricter on your diet. Track your food religiously and drop calories in small increments until you start seeing steady gains.

Reply privately

Reply in forum

Reply +quote

By *ohn4045Man
over a year ago

Kilkenny City

Sex burns calories

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

"Sex burns calories "

Prob the only place I'm actually having success

Tha is all for the tips

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

I know a few people who have/are doing that intermittent fasting. It really has worked wonders for them and they are happy with what they have achieved but will also admit it can be very hard for the first week or two

Reply privately

Reply in forum

Reply +quote

By *lim and louiseCouple
over a year ago

dromore

Sounds like you might not be pushing yourself to the muscles limit what ever area your working put more weight on then take a little off when you can't move it

But make sure your warmed up first or injury's will appear

Reply privately

Reply in forum

Reply +quote

By *ucka39Man
over a year ago

Newcastle

Rotating your training so the body or muscles don't get used to one method. Also try the pyramid technique helps to build muscle strength. Cardiovascular on the treadmill shocks the body you can burn calories and build strength all at once

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"What are you trying to achieve? A low body %? A bigger build?

Also worth posting what yor current gym routine is as well. "

This what do you want to achieve?

I'm aiming to do a power lifting competition and at moment I'm rebuilding my fitness levels first.

Depending on what you want you need to find a suitable pt

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

Ok so I'm quite realistic being 47 but nothing is impossible either.

6"2', 92kg. Just back to the gym after a 6 wk lay off with back injury.

Train 3 day per week (1:chest shoulders triceps, 2:back and biceps, 3:legs and abs, whitewater kayaking at weekends for cardio)

What am I trying to achieve.

A reasonable shape, descent arms chest legs but nothing huge ( I don't have the time or committment for that) so think looking fairly good in a T shirt type

Reply privately

Reply in forum

Reply +quote

By *ucka39Man
over a year ago

Newcastle

"Ok so I'm quite realistic being 47 but nothing is impossible either.

6"2', 92kg. Just back to the gym after a 6 wk lay off with back injury.

Train 3 day per week (1:chest shoulders triceps, 2:back and biceps, 3:legs and abs, whitewater kayaking at weekends for cardio)

What am I trying to achieve.

A reasonable shape, descent arms chest legs but nothing huge ( I don't have the time or committment for that) so think looking fairly good in a T shirt type "

You get triceps done whilst doing chest try combining triceps and finish of with biceps as they'll be very warm and good for blood flow... Back and legs and a day just on shoulders as you have more than just one muscle to focus on

Reply privately

Reply in forum

Reply +quote

By *ucka39Man
over a year ago

Newcastle

Deadlifts so the entire body can feel it

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

Keep up the protein, add more carbs, consider creatine, lift heavy, progressive overload.

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

"Keep up the protein, add more carbs, consider creatine, lift heavy, progressive overload. "

I'm good on protein at about 200g per day. But add carbs ?

Reply privately

Reply in forum

Reply +quote

By *adger BrocMan
over a year ago

Co. Cork

Reply privately

Reply in forum

Reply +quote

By *ucka39Man
over a year ago

Newcastle

"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it"

Then do squats this will help strengthen your back don't go to heavy as it's more about control and reps

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it

Then do squats this will help strengthen your back don't go to heavy as it's more about control and reps "

Cheers. I usually do let press and light leg extensions. Squats I tend to do on a smiths machine as I have better control and can get my back in a straighter position

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

Healthy on the inside is what counts more

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"So lads (and ladies) been hitting the gym now for nearly 2 yrs and apart for a break with the odd I jury I've been consistent.

Diet is good, hight in protein and healthy but...

Compared to others just not seeing the gains and muscle definition.

Any advice appreciated either in forum or PM"

Stop comparing yourself to others .. everyone is different, enjoy what you do and pay no attention ..none whatsoever ..to anyone else...if you compare yourself to others or try to do what they do etc etc you might do yourself irreparable damage , you don't want that, l've been involved in sport all my life , never been inside the door of a gym but the one thing l've learned..never compare or try to do what others are doing ...just do what is comfortable to you .

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life"

Your right one life enjoy while we can

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can "

Thank you .. its just my opinion.. knowbody ever agreed with me

Reply privately

Reply in forum

Reply +quote

By *ot neuteredMan
over a year ago

Kildare

A colleague of mine lost a lot of weight with intermittent fasting, he really stuck to the regime, and cycle's a lot, it definitely works.

I went to a gym once and that was for a meal in the adjoining restaurant

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can

Thank you .. its just my opinion.. knowbody ever agreed with me

My own sister had a big scare last year at 45.

So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do

Reply privately

Reply in forum

Reply +quote

By *ucka39Man
over a year ago

Newcastle

"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it

Then do squats this will help strengthen your back don't go to heavy as it's more about control and reps

Cheers. I usually do let press and light leg extensions. Squats I tend to do on a smiths machine as I have better control and can get my back in a straighter position "

Welcome

Focus on each muscle at a time I find really pushing it on chest few sessions then move to triceps really push it even using the cable machine pull downs so the arms are really burning light weight so you can keep doing as many do half and full stretch so each part of the triceps top middle and bottom feel the impact then do some shoulder's not much you'll find inner strength in you use the machine push them out fast you can also turn around face the machine and catch the shoulder blades working then finish off doing hammers dumbbells

Reply privately

Reply in forum

Reply +quote

By *anaman1234Man
over a year ago

Lisburn

50 50 diet and training. Don’t complicate things tbh from my experience. Don’t need anything to fancy. Train intense to your max even 45 mins is enough if done right. Also keep a diary of what you eat everyday and your training. And also try and do a little better each week no matter how little.

Reply privately

Reply in forum

Reply +quote

By * la carteCouple
over a year ago

Dublin

"Keep up the protein, add more carbs, consider creatine, lift heavy, progressive overload.

I'm good on protein at about 200g per day. But add carbs ? "

Add a high carb meal or snack directly after a workout. O.5 - 0.7g per pound of bodyweight in carbs after workout helps recovery and restores glycogen stores in your body.

From bodybuilding.com:

"Some "experts" argue that during a typical weight-lifting workout, you don't burn up enough glycogen to be concerned about replenishing it. To that I say, "What?!" When you deplete any amount of muscle glycogen, you should be concerned with replacing it—especially if muscle growth is your main goal. If a trainer claims people don't need to worry about replenishing glycogen, then that trainer's workouts are very low-volume and very low-intensity, or they haven't done any research.

The research on glycogen usage during resistance training shows that workouts consisting of anywhere from 6-20 sets and lasting roughly 15-30 minutes in length deplete muscle glycogen levels by about 30-40 percent. Since my workouts last 60-90 minutes, force you to move rapidly between exercises, and use high-intensity training techniques like cardio acceleration and Tabata, they'll deplete your muscle glycogen levels by a good 60-75 percent.

Take your carb intake seriously and replenish your muscle glycogen stores. Not doing so is cheating your muscles and limiting recovery. In fact, delaying carb consumption by just 2 hours has been shown to reduce the rate of glycogen replenishment by 50 percent!"

All the best on your journey

Reply privately

Reply in forum

Reply +quote

By *adger BrocMan
over a year ago

Co. Cork

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life"

Under a 6ft'er would be better than 6ft under....lol

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

"Keep up the protein, add more carbs, consider creatine, lift heavy, progressive overload.

I'm good on protein at about 200g per day. But add carbs ?

Add a high carb meal or snack directly after a workout. O.5 - 0.7g per pound of bodyweight in carbs after workout helps recovery and restores glycogen stores in your body.

From bodybuilding.com:

All the best on your journey

Super stuff thanks mate

Reply privately

Reply in forum

Reply +quote

By *rkkidMan
over a year ago

Cork

"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it"

Rack pulls are a great alternative. Set the bar to the height that feels comfortable. Start around knee height.

Squats- Use the adjustable (incline) bench. Can set the depth with your squat. Basically sit to stand n repeat. (Front&back squat)

Both of these help reduce the lower dept/ movement of the exercise which should limit the stress on your back.

Superman would also be worth trying.

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can

Thank you .. its just my opinion.. knowbody ever agreed with me

My own sister had a big scare last year at 45.

So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do

Life is too short Lou your right but it’s only the people that have lost will realize

Nite xx

Reply privately

Reply in forum

Reply +quote

By *amsevenMan
over a year ago

cork

[Removed by poster at 09/02/23 23:10:15]

Reply privately

Reply in forum

Reply +quote

By *amsevenMan
over a year ago

cork

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can

Thank you .. its just my opinion.. knowbody ever agreed with me

My own sister had a big scare last year at 45.

So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do

Life is too short Lou your right but it’s only the people that have lost will realize

Nite xx"

People can enjoy life and go to the gym too.

Reply privately

Reply in forum

Reply +quote

By *ongueandgroove555 OP Couple
over a year ago

Waterford

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can

Thank you .. its just my opinion.. knowbody ever agreed with me

My own sister had a big scare last year at 45.

So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do

Life is too short Lou your right but it’s only the people that have lost will realize

Nite xx"

Sadly in life I've lost more than most hence why I'm living every moment and doing all the things I always wanted to do. This is one of those things

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can

Thank you .. its just my opinion.. knowbody ever agreed with me

My own sister had a big scare last year at 45.

So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do

Life is too short Lou your right but it’s only the people that have lost will realize

Nite xx

People can enjoy life and go to the gym too. "

Of course they can but it’s about being comfortable in your skin well at our age it is

Reply privately

Reply in forum

Reply +quote

By *ursecretmischiefCouple
over a year ago

The West

"50 50 diet and training. Don’t complicate things tbh from my experience. Don’t need anything to fancy. Train intense to your max even 45 mins is enough if done right. Also keep a diary of what you eat everyday and your training. And also try and do a little better each week no matter how little. "

This!

Also, I've just read a few posts that mentioned lower calories and fasting etc.

These are NOT what you should be doing if you're looking for gains building muscle.

If losing weight or on a cut they're fine.

But, when building muscle you need a calorie surplus and lift heavy. Progressively overloading every couple of weeks is critical.

Reply privately

Reply in forum

Reply +quote

By *ursecretmischiefCouple
over a year ago

The West

"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..

.. sorry its just my take on life

Your right one life enjoy while we can

Thank you .. its just my opinion.. knowbody ever agreed with me

My own sister had a big scare last year at 45.

So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do

Life is too short Lou your right but it’s only the people that have lost will realize

Nite xx

People can enjoy life and go to the gym too.

Of course they can but it’s about being comfortable in your skin well at our age it is

People use the "Life is short, you could be dead tomorrow" as a cop out!

The truth is, its highly more likely you will live to be 90+.

There's a lot of living for many of us to do yet!

How you live in your 40s, 50s and 60s will have a huge impact on the last 30-40 years of your life! (Yes, the last 30-40 years after you're 60!!)

Reply privately

Reply in forum

Reply +quote

By *iamo69Man
over a year ago

South

Everyone's body is different

Some pack on muscle easly others don't

Some lose weight fast others don't

Forget the complicated programs and diets it's all bull unless you plan on standing on stage in a tong

Do bench press..over head press..squat..and rows nutting else

You don't need dead lift unless you plan on competing.

Mix it up anyway you want do them all on one day couple times a week or diff days..stick to max 6 to 8 sets of each after warm up sets.

As for diet it's pretty simple..if you ain't gaining add more food..I've pushed upwards of 5k on a bulk just get scale moving as am hard gainer..even at that I'm still skinny.people think they eat enough..well guess what you ain't if scale ain't moving

Lose weight cut food simple

Cardio keep too two hard day's a week...instead of 30 min a day do two days for hour or so...better that way won't get boring plus get more out of it

Forget bullshit supplements like creatine and protien save your money..it won't make diff to you

Don't do steroids every 2nd gym head these days using them more available than these days...70percent of the stuff is fake anyways

Main thing is enjoy it...and scales don't lie ..to get it moving the way you want all comes down to food simple as

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

OP tbh at 47 your body is slowing down. It's not going to be easy to bulk up in any great way.

If your feeling good, enjoying training and seeing marginal improvements then be happy with that.

Comparing yourself to others is a lose lose. They could be younger/ have better genetics for the body type you want/ have more time to train/ be jucing(It's alot more common than you'd think)

Reply privately

Reply in forum

Reply +quote

By *ttephenMan
over a year ago

Dublin

Write down what your lighting and how much and increase it each week either more weight or more reps.

Reply privately

Reply in forum

Reply +quote

Post new Message to Thread