Gym thread - Bodybuilding Vs Military style Circuit Training

[ewenm]

andy400 said:

roboxm3 said:

weights for aesthetics

Are you the guys I see at the gym who lift weights slowly, wearing tiny vest tops, whilst gazing longingly at themselves in the oversized mirrors? Nice

There are guys in the gym I use that really do talk about "working the guns" and are serious

Never yet heard them talk about participating in competitive sport though...

[ewenm]

Welshbeef said:

ewenm said:

Welshbeef said:

Best exercise is Burpees.

Stand - squat - kick out to pressup - one pressup - squat - star jump, repeat 20 times... now do that every day and weight dropps off & if thats too easy try 50 a day!

I saw you post that on the other thread. What sport is that training for when you say it is the best exercise? Or is it just weight loss itself that's the target result? I can see how it may be a good anaerobic starting point but at some point I'd have thought you'll need to do more event-spcific work.

Its purely a fitness / endurance exercise, you will get fit and yuou will lose weight/not so brethless at the top of the stairs anymore or sweating heavily in realtively cool conditions to constant sweating in the hot summer.

I guess I define fitness in terms of competition so, when you say "gets you fit" my mind goes "fit for what?" as fit for a marathon is entirely different to fit for a 100m. Just the way I look at it though.

[captainzep]

ewenm said:

andy400 said:

roboxm3 said:

weights for aesthetics

Are you the guys I see at the gym who lift weights slowly, wearing tiny vest tops, whilst gazing longingly at themselves in the oversized mirrors? Nice

There are guys in the gym I use that really do talk about "working the guns" and are serious

Never yet heard them talk about participating in competitive sport though...

Same kind of idiots who take the micky out of me when I turn up in a leopard skin leotard and bushy victorian moustache and start lifting women on chairs etc.

[Welshbeef]

Yugguy said:

Aye, us heavier people can still run the length, just not with the speed of the lighter guys.

And burpees are the exercise of the Devil!!!

Oh yes - even doing 10 for a fit person never having done them before will get that heart rate right up, for fatties well its a killer your going to be sweating like a scouser in Dixons in no time.

[Dale19]

clonmult said:

Paused? Unsure, this was back at a fitness first in London, haven't been there for about 6 months.

130 kilos, started with the bar above my eyes, shunted it up and worked it down fairly close to the shoulders/chest, then back up. Tried to get a similar "starting" position with the machines - handles roughly starting from around the chest.

Paused on the chest.

That could be part of your issue also, if you bench touch and go, your getting that kind of recoil effect from the negative portion.

The machine could also have you starting with your arms further back than you would ever get them when benching. Still seems a very big difference.

[KingRichard]

Navy Seals workout posted at end of page one chaps

[emicen]

KingRichard said:

emicen said:

Post up the navy seal regime, I'd be interested to see it

Ok, here it is: Found via google http://www.teenbodybuilding.com/brent2.htm

Navy Seals said:

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

First 9 Weeks:

Week 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Click Here For A Printable Log Of Week 1.

Week 2

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Click Here For A Printable Log Of Week 2.

Week 3

Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Click Here For A Printable Log Of Week 3.

Week 4

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Click Here For A Printable Log Of Week 4.

Weeks 5-6

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 5-6.

Weeks 7-8

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 7-8.

Week 9

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Click Here For A Printable Log Of Week 9.

Second 9 weeks:
Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 1-2.

Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 3-4.

Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week
Click Here For A Printable Log Of Week 5.

Week 6 & Beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week
Click Here For A Printable Log Of Week 6 & Beyond.

emicen then said:

Boredom, sense of wasted time and utter hatred of running are my main enemies when it comes to long CV sessions so really have to be in the mood.

I hate running with a passion until I can do it again. That initial few weeks is a killer!

Edited because I pasted the WRONG article

Edited by KingRichard on Wednesday 11th June 16:12

Interesting.

Navy Seals tend to be big lads muscle wise but also have endurance, good routine.

Would probably substitute the running for bike or crosstrainer though. I just cannot run worth a st!

[Welshbeef]

ewenm said:

Welshbeef said:

Best exercise is Burpees.

Stand - squat - kick out to pressup - one pressup - squat - star jump, repeat 20 times... now do that every day and weight dropps off & if thats too easy try 50 a day!

I saw you post that on the other thread. What sport is that training for when you say it is the best exercise? Or is it just weight loss itself that's the target result? I can see how it may be a good anaerobic starting point but at some point I'd have thought you'll need to do more event-spcific work.

Just looked it up and its for any Dynamic sport really, ask anyone who is fit/works out/is a trainer and its a very very good exercise and no kit is required.

[KingRichard]

In the final week you are already up to 500 Sit ups and 400 press ups... A DAY!

[ewenm]

Welshbeef said:

ewenm said:

Welshbeef said:

Best exercise is Burpees.

Stand - squat - kick out to pressup - one pressup - squat - star jump, repeat 20 times... now do that every day and weight dropps off & if thats too easy try 50 a day!

I saw you post that on the other thread. What sport is that training for when you say it is the best exercise? Or is it just weight loss itself that's the target result? I can see how it may be a good anaerobic starting point but at some point I'd have thought you'll need to do more event-spcific work.

Just looked it up and its for any Dynamic sport really, ask anyone who is fit/works out/is a trainer and its a very very good exercise and no kit is required.

By some measures I'm very fit (for purpose - distance runner) and do no burpees at all. I'd predict my running performances would decrease if I substituted burpees for one of my twice-a-day runs. Just making the point that "fit" means different things to different people. If the target is increasing power (any sport involving short bursts of speed) then burpees are probably great.

[roboxm3]

ewenm said:

andy400 said:

roboxm3 said:

weights for aesthetics

Are you the guys I see at the gym who lift weights slowly, wearing tiny vest tops, whilst gazing longingly at themselves in the oversized mirrors? Nice

There are guys in the gym I use that really do talk about "working the guns" and are serious

Never yet heard them talk about participating in competitive sport though...

No I'm the guy you see down the gym wearing t-shirt, shorts and trainers doing the same exercises as the vest wearers only without the self admiration and calling my biceps guns!

I know what you're saying about the competitive sport thing though, the vest wearers never seem to be bothered about the footy on the tv at the gym and those that I've spoken to about any sport never really seem to have much to say!?

[Asterix]

I'm ex Army and while you have the obvious gym/beasting/running/yomping stuff - the other big difference is that you are fully encouraged to do looks of sports as well, so you get even more cardio and endurance training without thinking about it.

I used to play for the regimental rugby team, football team, was a ski instructor (both Nordic & Alpine), tought and rode at the local saddle club.

For the footy and rugby I'd be up every morning for a 5 miler and then skills training in the evening - every day of the week plus the usual fitness that everyone did.

And then your bog standard job is physicaly demanding - I was a REME mechanic but it was still very physical.

One thing that was funny was on the morning of our passing out parade. The wife of one of the officers took us for an hours Aerobics session - worse than any beasting!

Edited by Asterix on Wednesday 11th June 17:01

[jwyatt]

I was in the Marines (Royal, not USMC!) training for a bit under a year (right up until my leg was broken by a friendly corporal in a game of football ), and before that the TA for a few years. I would say that the Marines were more interested in upper body fitness than most branches of the UK military, with some pretty heavy emphasis on long rope climbs, pull-ups, and gettng over obstacles on the assault course than I've seen in the Army. But overall you need mental and physical endurance in our armed forces. Our guys tend to be lot smaller and more wiry than the yanks, who seem to have a lot of big musular guys even in the infantry, which I find odd. Then again, I suppose their government bothers to buy far more helicopters (that work too) and a decent number of APC's so they presumably spend less time yomping about

Gym sessions at Lympstone were fairly, ahem, intense, with a lot of upper body and cardio work mixed in. The Royal Marines also use the "USMC fitness test" a bit in the early stages of training as a measure of overall fitness (though it doesn't really cover endurance - bleep tests were used for that). IIRC the USMC test was press-ups, sit-ups, pull-ups, squat thrusts (possibly?) burpees and a 300m sprint in 60m stages, back and forth. A normal gym session was that kind of thing for the whole session, with some rope climbs in there for good measure. All good fun - certainly good for all-round fitness!

[Gravy]

emicen said:

KingRichard said:

emicen said:

Post up the navy seal regime, I'd be interested to see it

Ok, here it is: Found via google http://www.teenbodybuilding.com/brent2.htm

Navy Seals said:

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

First 9 Weeks:

Week 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Click Here For A Printable Log Of Week 1.

Week 2

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Click Here For A Printable Log Of Week 2.

Week 3

Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Click Here For A Printable Log Of Week 3.

Week 4

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Click Here For A Printable Log Of Week 4.

Weeks 5-6

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 5-6.

Weeks 7-8

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 7-8.

Week 9

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Click Here For A Printable Log Of Week 9.

Second 9 weeks:
Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 1-2.

Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week
Click Here For A Printable Log Of Weeks 3-4.

Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week
Click Here For A Printable Log Of Week 5.

Week 6 & Beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week
Click Here For A Printable Log Of Week 6 & Beyond.

emicen then said:

Boredom, sense of wasted time and utter hatred of running are my main enemies when it comes to long CV sessions so really have to be in the mood.

I hate running with a passion until I can do it again. That initial few weeks is a killer!

Edited because I pasted the WRONG article

Edited by KingRichard on Wednesday 11th June 16:12

Interesting.

Navy Seals tend to be big lads muscle wise but also have endurance, good routine.

Would probably substitute the running for bike or crosstrainer though. I just cannot run worth a st!

I like the look of that, something simple to follow, no fancy equipment required, no expensive gym membership, just afew quid spent down the local pool. I feel quite tempted to give this one a shot - I think it would get me fit for the next season of rugby. Cheers KR!

[emicen]

roboxm3 said:

ewenm said:

andy400 said:

roboxm3 said:

weights for aesthetics

Are you the guys I see at the gym who lift weights slowly, wearing tiny vest tops, whilst gazing longingly at themselves in the oversized mirrors? Nice

There are guys in the gym I use that really do talk about "working the guns" and are serious

Never yet heard them talk about participating in competitive sport though...

No I'm the guy you see down the gym wearing t-shirt, shorts and trainers doing the same exercises as the vest wearers only without the self admiration and calling my biceps guns!

I know what you're saying about the competitive sport thing though, the vest wearers never seem to be bothered about the footy on the tv at the gym and those that I've spoken to about any sport never really seem to have much to say!?

Most knuckle draggers down mine seem to take massive pride in their guns and leg pressing abilities, but do very little core work outside what is provided by squats.

Dont get me wrong, their 'guns' are to be revered, but they look like theyre carrying beer guts.

[MPowerMark]

One of the most awesome workout's i've ever seen and im really into my training being 6,1 and 16 stone (pretty much all muscle) is that of UFC heavyweight fighter Brock Lesnar. If you go on youtube and type in something like brock lesnar training and ufc you should find part one and two of a insight into how he trains for a fight. The guy is around 6,3 and easily around 20 stone, he trains for strenth by pushing serious weights but what i found interesting is how he trains for his fights, not the technical stuff such as his boxing/wrestling/ju jitsu skills etc but how he trains for endurance and flexablility. Really tough training and looks like something i could picture a bunch of marines being put through. Check it out. I will put up a link when i get the chance.

[MPowerMark]

http://www.youtube.com/watch?v=wwwnpo3VQZU
look at the page on the right for part 2, if your interested of course. That guy is so physically strong and fit and for his size it just shows big guys can be quick and agile too. Awesome athelete that will dominate the heavyweight division in the UFC in the near future.

[okgo]

Be as big as you want, still got dicked didn't he cant see him ever being one of the best though

[MPowerMark]

It was only his second ever mma fight against an ex world champion, did you see the fight? he was beating the sh*t out of Frank Mir, Mir even admitted after he was being hit so hard he was losing his vision and knew he had to do something quick then Brock made an amatuer mistake and left his leg out and the rest is history. He will learn from that and come back stronger, he is already a fantastic wrestler and easily the strongest guy in the mma world he just needs to gain some more experiance and ground skills. Time will tell i guess.

[bga]

emicen said:

Most knuckle draggers down mine seem to take massive pride in their guns and leg pressing abilities, but do very little core work outside what is provided by squats.

Dont get me wrong, their 'guns' are to be revered, but they look like theyre carrying beer guts.

Squats with proper form will do wonders for core strength, especially if combined with deadlifts. Leg Presses on a static machine on the other hand