Gym thread - Bodybuilding Vs Military style Circuit Training

[KingRichard]

Following on from some comments on the other gym thread that's running (I didn't want to hijack it as the guy is getting some good advice), I thought I'd start a thread about different training types and their benefits / drawbacks.

I had always been a fan of the bodybuilding workout routines (never seriously, just preferred the style of working out). Ie: Body part splits, concentrating largely on isolating muscle groups and training each bodypart once a week.

I used to mix in a couple of cardio sessions during the week too. Now, I was always pretty pleased with the results, but because I never wanted the bulky look, as my fitness improved I would increase the reps rather than the weight and I'd end up doing 2 hour gym sessions and then get bored of it all after 4/5 weeks and go on a beer and pizza binge

Basically, I would like to spend the next few months getting back into shape. Not only aesthetically, but I'd really like to bring my physical strength and endurance right up. Basically become a double hard bd (I'd quite like to get a couple of long term goals - wouldn't mind trying a marathon for example... there's no way I could do that right now!).

I've been searching the web for military fitness routines to try and get some ideas from. They all seem to concentrate entirely on running, swimming and bodyweight exercises. I mean, is that really enough?

Is anyone here ex military (SAS? <-That would rock!) and has experience with this kind of stuff?

The good news is, my body seems to adapt really quickly, which is also a curse because as soon as I slip into bad habits, all the good work is undone

I can post up an example of the Navy SEAL training regime that I found if anyone wants to cast an eye.

Ta

[KingRichard]

I wouldn't say it's the only goal, but it is something to work towards. I enjoy chucking weights around

[KingRichard]

Thanks

Good to know I'm not in the same boat though!

[KingRichard]

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

[KingRichard]

Navy Seals workout posted at end of page one chaps

[KingRichard]

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

[KingRichard]

Update: I did the first training session yesterday, including the swimming and remained bang on pace for all of it bar the swimming (Haven't been swimming for about 8 years!). Leisurely breast stroke was the order of the day to make sure I stayed actively swimming for long enough! Gonna try a crawl tonight as there are no other exercises, just swimming today

[KingRichard]

emicen said:

Was talking to some boys down the gym last night about kick boxing. Never yet seen a fatty doing Muay Thai. Food for thought...

I used to kickbox, absolutely loved it but I'm avoiding martial arts that involve a lot of striking as it's just not practical in self defence situations.

Currently learning Brazilian Ju-Jitsu, which is more about rolling, grappling and submission

And you're much less likely to be prosecuted for restraining someone than you are for switching their lights off with a kick to the head

[KingRichard]

captainzep said:

A gay friend of my wife has just become single. He's a bit unhappy at the moment and I think he would like some company to pick him up a bit.

Thought this thread would be a good place to ask?

Actually, I was going to view that post as a wind up. Then I noticed you're in Kent. If he's looking for a workout partner I'll chat to him.

I'm not gay before anyone starts!

Edited by KingRichard on Tuesday 17th June 10:42

[KingRichard]

_Lee_ said:

KingRichard said:

emicen said:

Was talking to some boys down the gym last night about kick boxing. Never yet seen a fatty doing Muay Thai. Food for thought...

I used to kickbox, absolutely loved it but I'm avoiding martial arts that involve a lot of striking as it's just not practical in self defence situations.

Currently learning Brazilian Ju-Jitsu, which is more about rolling, grappling and submission

And you're much less likely to be prosecuted for restraining someone than you are for switching their lights off with a kick to the head

I don't understand how striking is not practical in self defense? I understand what you are saying about the legal issues but I would rather be charged for injuring someone than be drinking through a straw for the rest of my life.

I love Ju-Jitsu and think a lot of it, but given a lot of it is ground work, its not something you do in the street. As soon as you get on the floor with someone his mate gets to stamp and kick you in the face.

I think that's why a lot of MMA training is becoming more popular these days. At Ju-Jitsu we are taught by a guy who's been working doors for several years. He usually teaches slight variations of techniques to leave yourself less vulnerable on the street. Not that I've ever had to use any of it in real life.

[KingRichard]

captainzep said:

KingRichard said:

captainzep said:

A gay friend of my wife has just become single. He's a bit unhappy at the moment and I think he would like some company to pick him up a bit.

Thought this thread would be a good place to ask?

Actually, I was going to view that post as a wind up. Then I noticed you're in Kent. If he's looking for a workout partner I'll chat to him.

I'm not gay before anyone starts!

Edited by KingRichard on Tuesday 17th June 10:42

Ummm. [slowly starts to back away]

It kind of was a wind up.

OH MY GOD! LOOK OVER THERE [runs like the wind in opposite direction]

Wouldn't you train with a gay bloke then? What's the difference

[KingRichard]

emicen said:

Brazillian, rolling, grappling and submission. If only the words female and bikini were involved in that paragraph, it would have been perfect.

Regarding martial arts, up this way self defence via submission isnt an option really. (this too was what we were talking about last night). Up this way, if someone comes for you, basically run or end it are your two options. Getting someone in to a submissive position on the ground only opens your back up to being stabbed by their mate(s) in this city.

Don't sound like fun... There's less fear of that sort of thing down here (mainly gobby pikeys that cause problems) but it's still a possibility I suppose.

Best option, as ever is to leg it... unless mates etc are in danger.

[KingRichard]

Yugguy said:

MT is great if you want to knock someone unconscious, and aye, in a life and death situation you'd not think twice. But when say faced with some teenage chav, in today's fked-up twisted world you'd be better off being able to restrain or neutralise him without causing him hurt, otherwise you'd be the one in the dock facing a horde of bleating do-gooders.

[KingRichard]

I don't get where you're coming from. If you want to make out that us Gym Rats are just bum cheek-slapping homo's then just say it

Then we'll tear you a new one

Or alternatively (and more than likely) you're in denial over your sexual preference, and look to assert your manliness in any way you can... You probably touched boys bums in the showers at rugby when you were a lad. You did... Didn't you?!

[KingRichard]

captainzep said:

Yugguy said:

Excuse me but I'm the one who's in superlative physical condition on this forum thank you.

What are you wearing?

[KingRichard]

skinner05 said:

Thinking of starting the Navy Seals training routine soon to see just how fit i can get.Just wondering how long a rest should be between each set of push ups or which ever exercise it is you are doing?

cheers

I've been aiming for a minute... but occasionally that lapses to two minutes

Some of those last sets are total bds! It's last set of press ups and the last set of sit ups that I have to break into two sets that pisses me off. Once I've nailed them I'm gonna move onto the second section

[KingRichard]

skinner05 said:

Cheers rich. Also, do you do the push ups, sit ups and pull ups at the same time, say within a 20 minute period, or the push ups in the morning and sit ups at night?

cheers

Nope, I do them all at once in the one workout, then do my swimming straight after - but that involves going to another gym which is a pain in the arse so I haven't been doing that bit.

I suspect that's why I am still struggling with the bodyweight exercises. The swimming must be in there to help develop all round endurance and as I've been missing out I'm lagging behind on the program.

That's just a guess though. New gym opens in town soon with the full bifters so I'm hoping I can get the lot done every day

[KingRichard]

skinner05 said:

Well i started the navy seals programme tonight with the running and the press ups etc afterwards and it showed me im not as fit as i thought.

Did the running a bit too quick i think (12.03 minutes for the 2 miles) which then made the press ups quite hard as i felt sick doing them.The sit ups are a killer and i changed it to 3 x 5 sets of pull ups as just 3 x 3 didnt seem enough.Doing the swimming for the first time tomorrow so will see how that goes. Hopefully fitness levels will soar from this point onwards. Think week 6ish could be my limit though due to time constraints

You only need to be running an 8.30 pace. ie; 17 minutes to do 2 miles. Bloke I train with has said you should only up the intensity of your runs, not the length of them... basically to limit your chances of injury. He's an ex-para so I kinda believe him over the gym instructors

So basically you try and run 2.1 Miles in your 17 minute slot, then 2.2 the next week etc.