Train basic and get best results

Transform

Just a quick note on the original post by hanley on basics

Why do most people train recreationally yet expect professional results?

You don't supplement yet want fast results?

you want to drop fat yet don't address dropping the carbs to just veg, oats and fruit (for those looking to drop fat)?

You get what you put in - people who look impressive train impressive i.e. 5-6 days a week and continually progress with the basic exercises. what works for one may not work for another but the basics will work for everyone.

what are your basics and why?

rubadub

Transform wrote: »

Why do most people train recreationally yet expect professional results?

possibly reading bizarre claims by "programs", and believeing the crap in the media "beyonce lost 2 stone in 2 days eating maple syrup".

I got a "educo-gym" leaflet in the door the other day, it was comical. Had all these before & after pictures. Supposed to be 12 days between pics and quoted underneath was fat loss & muscle gain. I think some lad who looked around 50 had gained 20lb of muscle in 12 days. There was definitely one who claimed 14lb of muscle. And similar comical fat loss quotes.

The FitnessDock

It's simple human nature.

The basics (i.e. the truth) simply does not sell.

Look at all the headlines on the covers of fitness and bodybuilding mags.

"Add 2 inches to your arms in 1 week"
"Lose 10 pounds of fat in 10 days".


Deep down, people know that the answer is - hard work, discipline, consistency etc.

However, very few are willing to pay this price for success and desperately want to have the results, without exerting any effort. They want to believe it so much, their ability to think critically is overridden by power of their delusional desire.

It's therefore very easy to sell the idea that there are "secrets" which will give you all the results you want without any of the hard work. All you have to do is reach into your pockets, part with your hard-earned cash and the success you want will be yours. :rolleyes::D

PAUL

Hanley

TESTIFY!!!!

Everyone wants exceptional results for minimal effort. You'd think people would realise that by their very nature, exceptional results would be hard to come by and would take a lot of effort and sacrifice to achieve. Instead of just accepting this fact and stepping up to the challenge people want to believe that there is a shortcut. An easy way. Why would you work hard and make sacrifices when you could just buy the results thru Educo or many of the other popular sales pitches.

The basics, in my opinion are the Squat, Bench, Deadlift and Press. Hitting those 4 hard will give you all over strength and muscle mass. The belief that some people have that the basics don't work to build "pretty" muscle truly annoys me. They want big biceps and a swol chest, and they exepct to this by doing concetration curls and cable crossovers. They "burn" the muscle so they most be effective. Right???

The simple fact is they're infinately easier are require less effort than a heavy set of rows or max set of 5 on the bench. Same goes for squats and deadlifts. If you're really pushing outside your comfort zone they are brutally hard.

I know I'll catch flak for saying this but people aren't prepared to work hard or smart enough in my opinion. Working hard is more than just best intentions and going at it full throttle for a few months. It takes years of dedication to become something speical and most people just don't want that badly enough.

If anyone cares to read the thread Transform is refering to, you'll find it here http://www.boards.ie/vbulletin/showthread.php?t=2055180269

EDIT: My basics...

Squat, bench, deadlifts and all their variations.
Assitance work to increase the above.
Enough protein and total kcals to ensure I recover from session to session.

That's it.

siochain

Transform wrote: »

what are your basics and why?

Basics -

Foods: oat meal, oats, lots of fruit and veg, fresh juice, tuna, salmon, nuts, seeds, lots of water, chicken, turkey, milled flax seed.
Supps: Vits C, E and B com. Omega 3 and whey protein.

2-3 Kicboxing sessions
2-3 gym sessions

Only difficulty is trying to fit it all in with a young family this means up at 6:15 to fit in the gym sessions before work.

Why: because I love the buzz of training and how good it feels afterwards. Most of all its an investment for the future.

thebiggestjim

basics are best, here are mine and my strength has improved continuously

1) Heavy weights (heavy is different for everyone)
2) Nutrition
3) Rest

Simple as

1) Heavy Weights Basics
Bench, close grip bench, incline bench
Shoulder Press
Bent over Row
Chins, wide grip chins
Standing bicep curls
Leg Raises (abs)
Deadlifts (I can't do them, back hurts)

2) Nutrition Basics
5-6 meals Daily
55% Carbohydrate
30% Protein
15% Fats

3) Rest Basics
7-9 hours sleep per day (naps count)

Simple as, do this for three months watch the muscle grow.

Vegeta

Transform wrote: »

what are your basics and why?

lift 3 times a week and jog 3 times a week

eat about 30 grams of carbs a day in the form of veg. loads of protein and good fats, vit supplement

why?

So I can look good naked, feel healthy and be a little bit stronger than the average dude on the street

JM MARCONI

I have to get back to basics badly. I have really slipped up workout and diet wise over the last month.
Im going to get back on track tomorrow.
Im planning,
Day 1 : Bench
Day 2 : Squat
Day 3 : Shoulders
Day 4 : DL

Any suggestions on some good exersises to accompany these compound ones.

Thanks

tribulus

Chins, rows, face pulls, pull throughs, db presses etc.

As mentioned before my training is based around the squat, bench and deadlift, then I usually do chins/rows, OH presses etc afterwards with some other stuff. It's simple but (shockingly) it's worked well so far!

Dietwise chicken, tuna, olive oil, sesame oil and brown rice are certainly my staples.

JM MARCONI

Thanks Trib

Colm_OReilly

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Had to be done!

Transform's dead on though. My personal gripe is people looking for supplements when their diet is shoddy (or, as most people will say "healthy enough")

Dragan

Because i'm a massive fan of irony the last time a thread like this was posted it seemed to ruffle a lot of feathers.

Curious to see if that happens this time, so this is a little advanced warning to keep things polite as i will be away for the weekend and won't be around to keep the kids in line.

WHIP IT!

Dragan wrote: »

Because i'm a massive fan of irony the last time a thread like this was posted it seemed to ruffle a lot of feathers.

Curious to see if that happens this time, so this is a little advanced warning to keep things polite as i will be away for the weekend and won't be around to keep the kids in line.

And g'ems away at that pie-eating contest... So we can say ANYTHING WE WANT til Mondayyyyyyyy - WA-HOOOOOOOOO!!!!!!!!!!!

g'em

You know the way there's rehab exercises when you've done yourself harm and there's prehab ones to minimise the risk of injury? We apply the same priniciple here: pre-bans. Careful now

justsomebloke

WHIP IT! wrote: »

And g'ems away at that pie-eating contest... So we can say ANYTHING WE WANT til Mondayyyyyyyy - WA-HOOOOOOOOO!!!!!!!!!!!

no it is till sunday evening. Basically you can say anything you want, hope that nobody quotes you, then sunday edit your posts and proclaim that those that took offense to your posts are just delusional.





(please note that if any of the other 3 mods ban you during this period I will deny all knowledge of your existance)

WHIP IT!

jsb wrote: »

no it is till sunday evening. Basically you can say anything you want, hope that nobody quotes you, then sunday edit your posts and proclaim that those that took offense to your posts are just delusional.





(please note that if any of the other 3 mods ban you during this period I will deny all knowledge of your existance)

This thread will self-destruct in five seconds...

Roper

My basics:
3, 2 hour sessions per week, roughly 4 hours technical and two hours hard graft. Spar every night you train, especially when you don't feel like it, and especially when theres guys who can beat you there. If you're going to run, run fast. If you're going to lift, lift heavy or in great quantity.

For strength Pull up, dip, squat, deadlift, clean, row, bench, push up and variations of same.

When you eat, eat fresh food as much as possible, and eat stuff with a very short shelf life- it's generally the fresh stuff. Eggs, Meat, Veg, Meat, Fruit, Seeds, Meat, Nuts and Meat. I would say thats my diet in a nutshell.

Jak

Basics for me - (No squatting anymore)

Bench and all types of variations
Deads and Shrugs
Dumbbell and Preacher Curls
Dips and Chins
Cable pulls
Core.

2 Bike sessions a week where I'm in bits by the end.

Train 5 times a week and don't count general activity as part of training.

That's about it really.

JAK

Hanley

Jak wrote: »

Basics for me - (No squatting anymore)

Bench and all types of variations
Deads and Shrugs
Dumbbell and Preacher Curls
Dips and Chins
Cable pulls
Core.

2 Bike sessions a week where I'm in bits by the end.

Train 5 times a week and don't count general activity as part of training.

That's about it really.

JAK

That's way too simple tho. How can you get results liek that??!?!?

The FitnessDock

Hanley wrote: »

My basics...

Squat, bench, deadlifts and all their variations.
Assitance work to increase the above.
Enough protein and total kcals to ensure I recover from session to session.

That's it.

You are Stuart McRobert and I claim my €5

Dragan

One day a week pushing heavy things.

One day a week pulling heavy things.

One day a week standing up under heavy things.

Other days vary depending on mood.......all are based around the concept of moving fast until i can't move fast anymore.

Cadrach

Dragan wrote: »

Because i'm a massive fan of irony the last time a thread like this was posted it seemed to ruffle a lot of feathers.

Curious to see if that happens this time, so this is a little advanced warning to keep things polite as i will be away for the weekend and won't be around to keep the kids in line.

If you're referring to any of my posts, the only thing that ruffled my feathers was the implication that keeping things basic means not deliberately shutting yourself off from other information that's out there, e.g., the minor details about nutrition and the food you're eating, and that we should not be discussing advanced stuff on this board. Transform has said nothing to this effect, so I don't see where the irony is.

Back to this thread...

Transform wrote:

Why do most people train recreationally yet expect professional results?

You don't supplement yet want fast results?

you want to drop fat yet don't address dropping the carbs to just veg, oats and fruit (for those looking to drop fat)?

You get what you put in - people who look impressive train impressive i.e. 5-6 days a week and continually progress with the basic exercises. what works for one may not work for another but the basics will work for everyone.

what are your basics and why?

My basics:

Sort your diet, sort your exercise, and actually stick with it. Consistency is the key, executing according to the plan, and keeping it up. People think that making 80% of an effort will get you 80% of the way there, but this isn't necessarily the case.

Dragan

Cadrach wrote: »

If you're referring to any of my posts, the only thing that ruffled my feathers was the implication that keeping things basic means not deliberately shutting yourself off from other information that's out there, e.g., the minor details about nutrition and the food you're eating, and that we should not be discussing advanced stuff on this board. Transform has said nothing to this effect, so I don't see where the irony is.

Hmmmm.....wasn't really talking about you mate, or anyone in particular to be honest?

Degsy

Basics:
Bench
Deadlifts
Shrugs
Curls
Rows
Pulldowns
Leg stuff.
My poxy gym has no squat rack.

Transform

You will only grow, develop and achieve your goals through putting yourself through some discomfort, so get the workout done and reap the benefits.

Afer all the people who walk the talk don't fear pain and hard work they embrace it.

Hawk Wing

my basics: 5k run at lunchtime 5-6 days a week

split weight training: 6 days a week after work in the evenings

Scottty2Hottty

“I refuse to let anyone outwork me. That’s the reason I log so much time on the practice range. Besides, hard work is the only way to maintain a competitive edge, and I enjoy the process. The key, though, is to practice with a purpose.

My philosophy has always been to identify the weakest part of my game and to focus on turning it into a strength. That approach will work for you, too."

Thats a quote from Tiger Woods, probably the most dominant sportsman on the planet. I try and bring that attitude to all I do!