[Hguols]

Melphisto, on 12 September 2010 - 03:46 AM, said:

The problem I face with your recommended workout is: my gym has no barbells. Hell, it doesn't even have a bench press.

._.

It's a gym, right?

The gym I lift at (where those videos were taken) is... well, not open to the public. It's where I work.
....but even then, there's a bench and a couple dumbbells.

I'm opting to buy some 100lb dumbbells. I only get to use those when I hit a REAL gym out of town.

[theletterfox]

I seeeee.

If you are aiming to both lose fat AND gain muscle at the same time, you're talking a massive need to stick to a strict diet. In most cases with people I've trained with that seek the same thing, which is natural, my suggestion usual falls on a diet of 45/30/25 (protein/carb/fat). You'd have to submit to counting calories and keeping track of what you eat in some form. Of course that's for seeking massive change and reflects my perfectionism on the subject. Essentially you'd just have to make sure you eat a lot more protein than you think would be necessary and that it makes up a majority of caloric intake, which is a simple and easy way to look at it.

I'm not talking hamburgers, more like steak, seafood (shrimp/salmon/blah blah) and protein supplements if you know of one you like or want to go that route.

As for a solution to the no barbell, most of the exercises can be done in much the same fashion with dumbbells just replace barbell complex with dumbbell complex, overhead squats (holding the dumbbells above your head while squatting) for instance, there's also dumbbell presses while laying on any type of bench or on the ground if you have to in order to fill in for chest exercises.

In general for legs, excluding barbell only exercises there are some like:
Suitcase Dead lifts (Place a dumbbell on the floor next you and pick it up like you would a suitcase.)
Forward Lunges with two dumbbells
Overhead Squats
Dumbbell deadlifts (placing two dumbbells in front of your feet and picking them up like a normal deadlift.)
Powercleans with dumbbells
Front squats
etc.

All the shoulder movements like military and overhead presses can actually be better with dumbbells because you have to balance them individually instead of using one arm to compensate.

You can pretty much take any leg exercise and make it viable w/o a barbell, in fact it's common to drop barbells altogether in favour of dumbbells or vice versa to change the workout and avoid plateau inducing patterns.

[Ashqul]

are u like a gym trainer fox?

[Halcyon Dtier]

Hguols, on 11 September 2010 - 01:38 AM, said:

I play drums, guitar and piano. My current project that I'm signed with is experimental/electronica black metal.
http://www.hguols.com
http://www.myspace.com/hguols

Sweet I'll check it out.

[Melphisto]

theletterfox, on 13 September 2010 - 05:21 AM, said:

I seeeee.

If you are aiming to both lose fat AND gain muscle at the same time, you're talking a massive need to stick to a strict diet. In most cases with people I've trained with that seek the same thing, which is natural, my suggestion usual falls on a diet of 45/30/25 (protein/carb/fat). You'd have to submit to counting calories and keeping track of what you eat in some form. Of course that's for seeking massive change and reflects my perfectionism on the subject. Essentially you'd just have to make sure you eat a lot more protein than you think would be necessary and that it makes up a majority of caloric intake, which is a simple and easy way to look at it.

I'm not talking hamburgers, more like steak, seafood (shrimp/salmon/blah blah) and protein supplements if you know of one you like or want to go that route.

As for a solution to the no barbell, most of the exercises can be done in much the same fashion with dumbbells just replace barbell complex with dumbbell complex, overhead squats (holding the dumbbells above your head while squatting) for instance, there's also dumbbell presses while laying on any type of bench or on the ground if you have to in order to fill in for chest exercises.

In general for legs, excluding barbell only exercises there are some like:
Suitcase Dead lifts (Place a dumbbell on the floor next you and pick it up like you would a suitcase.)
Forward Lunges with two dumbbells
Overhead Squats
Dumbbell deadlifts (placing two dumbbells in front of your feet and picking them up like a normal deadlift.)
Powercleans with dumbbells
Front squats
etc.

All the shoulder movements like military and overhead presses can actually be better with dumbbells because you have to balance them individually instead of using one arm to compensate.

You can pretty much take any leg exercise and make it viable w/o a barbell, in fact it's common to drop barbells altogether in favour of dumbbells or vice versa to change the workout and avoid plateau inducing patterns.

Sweet So I guess I'll be fine with dumbbells. I actually tried doing a dumbbell press lying down on a bench; it's a lot tougher than I thought. I can manage to lift them, but my forearms sometimes tremble or shake. I guess I'll just have to keep working on it.

As for some of your workouts, I just have a couple of questions:

Shoulder military/overhead press with dumbbells - Should I do them one arm at a time or simultaneously? I find that my right arm is stronger than my left arm, so sometimes my left arm tends to not make a complete move, where as my right arm can.

Nutrition - I'm assuming veggies are part of the protein category as well? Correct me if I'm wrong. Also, at what time of the day is it suitable for me to eat fruits? Usually I eat them after dinner, but I'm not sure if that's an appropriate time.

Anyhow, thanks for your tips Really appreciate them

@Hguols: Yeh it IS a gym, with dumbbells and good quality machines of variety........just no bench press. As for the bar bells, well, let's just say that they have the BAR. Just no 'bells'

[Hguols]

Melphisto, on 13 September 2010 - 03:23 AM, said:

Sweet So I guess I'll be fine with dumbbells. I actually tried doing a dumbbell press lying down on a bench; it's a lot tougher than I thought. I can manage to lift them, but my forearms sometimes tremble or shake. I guess I'll just have to keep working on it.

That's pretty normal - and it sounds like you're pushing a decent weight.

I remember the first time I did 100lb dumbbells - I could do a set of 10, but I was a complete wobblebots the whole time.

Melphisto, on 13 September 2010 - 03:23 AM, said:

Shoulder military/overhead press with dumbbells - Should I do them one arm at a time or simultaneously? I find that my right arm is stronger than my left arm, so sometimes my left arm tends to not make a complete move, where as my right arm can.

I don't even mess with presses for shoulders. I find them too "compacting" and rough on my lower back.

I do something completely different for shoulders.... They're called "Upright Rows".



....sort of like what this guy is doing here, except I'm sitting down, and using a 45lb bench weigh with a dumbbell stuffed through it, making it more like 70lbs. (I grab the 45 at 11:50 and 1:10 clock positioning, pretty much.)

As for one arm being stronger than the other, stick with dumbbells on an incline bench. I wouldn't try to get your arm strength even with shoulder exercises.

Melphisto, on 13 September 2010 - 03:23 AM, said:

Nutrition - I'm assuming veggies are part of the protein category as well? Correct me if I'm wrong. Also, at what time of the day is it suitable for me to eat fruits? Usually I eat them after dinner, but I'm not sure if that's an appropriate time.

I lump fruits in the same category as candy/sweets. In other words, I don't eat them very often, except as a treat.
I take it really easy on the starchy veggies - potatoes and corn to be specific.
Grean Veggies and meat is where its at for me... and eating at least 6, 7 times a day. (helps skyrocket that metabolism)

EDIT: Technical difficulties with the picture example....

This post has been edited by Hguols: 14 September 2010 - 02:43 PM

[Melphisto]

Hmm, so maybe I should get started on the upright rows then huh? Might look it up on youtube to see how it's done As for the fruits, I'm guessing I should just eat them as small snacks or something.

Thanks a lot for the tips and advice man

[Hguols]

Zuh.... The cheapest 100lb dumbbells I could find to buy were $80 a piece.
Many of them are $100-$150+

Ridiculous.

[Melphisto]

That's pretty expensive. But considering they're 100lb dumbbells, wouldn't really be surprised I guess :/

Did I also mention that the gym I go to doesn't have a pull-up bar? Well here it is: my gym doesn't have a pull-up bar.

[Hguols]

Melphisto, on 17 September 2010 - 07:31 AM, said:

That's pretty expensive. But considering they're 100lb dumbbells, wouldn't really be surprised I guess :/

Did I also mention that the gym I go to doesn't have a pull-up bar? Well here it is: my gym doesn't have a pull-up bar.

I'm sorry.

._.

[Melphisto]

*sniffs*

That's okay. I'm alright now.

*sniffles*

[Hguols]

*hugs Melphisto*

There there....

[Hguols]

Oh yes. This is how I max out.



I was very pleased with this.

For those who can't see in the video, that's a:
45lb olympic bar
45 lb weight x 6
25lb weight x 2
5lb weight x 2
2 1/2 lb weight x 2

380 fucking pounds PWNED.

[SemajChaos]

/omghguols is hguge.

AWESOME BEARD REMAINS AWESOME.

Does that spotter also like black metal/esque?

Hguols set up the camera the EXACT same way for the first two vids. Thought the spotter was editted in or the first few secs.

*applauds beard*

Now I want to go back to my daily routine of various Martial Arts... damn busy schedule.

Still only like three of us who have revealed our real selves on video to this accursed blessed place.

When I grow up, I wanna be just like that mommy... cept without as much muscle. I prefer lean strength.

Tha's all I's gots for joo now.

380 POUNDS OMGWTFPWNED.

Hguols needs to join PANDOX when clan halls arise.

This post has been edited by SemajChaos: 22 September 2010 - 03:21 AM

[Kethezara]

Whenever I see Hgouls I think he would crush a psp playing.

[Hguols]

SemajChaos, on 21 September 2010 - 09:20 PM, said:

/omghguols is hguge.

AWESOME BEARD REMAINS AWESOME.

Does that spotter also like black metal/esque?

Hguols set up the camera the EXACT same way for the first two vids. Thought the spotter was editted in or the first few secs.

*applauds beard*

Now I want to go back to my daily routine of various Martial Arts... damn busy schedule.

Still only like three of us who have revealed our real selves on video to this accursed blessed place.

When I grow up, I wanna be just like that mommy... cept without as much muscle. I prefer lean strength.

Tha's all I's gots for joo now.

380 POUNDS OMGWTFPWNED.

Hguols needs to join PANDOX when clan halls arise.

LOL!!! Your post cracked me up! To answer your questions, I think that spotter only heard my kind of music this week.
As for being lean, I've tried that. I don't know if its genetics, my appetite or my frame. Regardless, I'm built for big, and I've been told to work with what I got.

I spend at least 2 and a half hours in the gym each time I work out. I work over 40 hours a week, not to mention juggle time with my hobbies and mah girlfran.

I'll never "have" time for working out. The thing is, I really want the time for it, so I take the time for it!!
^ _ ^

Kethezara, on 21 September 2010 - 09:25 PM, said:

Whenever I see Hgouls I think he would crush a psp playing.

I ONLY CRUSH BABIES AND PUPPIES!!!!!!!!!1!!!111!1one
*evil roar*

No, I can be surprisingly gentle. I have a little hamster named Chu Chu. I wallow that thing and I don't crush it.
Same wif mah kitteh. I don't mash that animal either.

[Ashqul]

i checked ur youtube profile...ur 30? and holy crap on the 380! are u in the olympic team?

[Hguols]

Yes, I'm 30 years old. Practically a dinosaur, I know.

No Olympic team. Last time I lifted with some semi-pro football players, I out-lifted all of the quarterbacks on 225lbs bench. ^ _ ^

You may or may not believe this, but I've only been lifting for a little over 3 years.
Seriously, when I started, I was pushing plate. (135lbs)

[Ashqul]

damn! u should be part of the olympic team though.....

[Hguols]

Ashqul, on 22 September 2010 - 03:37 PM, said:

damn! u should be part of the olympic team though.....

Um... well.... I'm not though.

._.