Found a cool website with a lot of reviews and info on supplements

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
41

Ok..here’s the ab routine but you realise that this is highly sensitive information and I may have to kill you after you’ve read it?..here goes

I do 2 hrs or 3000 reps on an ab-doer..consisting of lateral, rotational and linear movements at different speeds, tensions and vertabral stress points from laying to crunched positions , arms/shoulders extended palms out, down, twisted and up… for maybe reps of 200 intense speed to up to 500 slower…incorperating as much oblique and back action as possible…then I flip over on front, extend legs …toes/ flT OF FOOT DOWN aND do leg raises at different angles etc…then I do decline push-up and chest raises from same pos…then flip back and 1 & 2 leg raises at angles pending what I feel I missed first time round. Then I would normally get into a few hrs of boxing ( hand and foot strike work)…and then often go to floor for more of same-ish sorta-work :smiley: :smiley: :smiley:

do you think I got em???:stuck_out_tongue:

42

I do 2 hrs or 3000 reps on an ab-doer..

lol omg!! :rolleyes:

then I flip over on front, extend legs …toes/ flT OF FOOT DOWN aND do leg raises at different angles etc…

I don’t quite understand that part in the middle there.

do you think I got em???

Probably not. Ab work doesn’t hit the back muscles unless you do it really, really wrong, in which case you’re setting yourself up for injury.

I think you need to rethink your ab workouts. Your abs are visible in spite of your workout, not because of it.

The “World’s Fittest Man” or whatever can do like 5,000 or 10,000 crunches at once or something like that he doesn’t even have a sixpack. Unless you’re training to beat him, there’s no reason to do 2 hours of crunches.

43

Your comments are the funniest thing I’ve ever heard…

well recently anyway :wink: … You are obviously STILL not getting what I’m explaining to you…maybe we need to hook up trade demos …guarantee i’ll have you convinced by the time we split :wink:

LOL…

:stuck_out_tongue:

44

Mrs. Lotus, what Mr. Fist is saying is
to get stronger abs -> and to do hypertrofy on them (sorry if i misspelled) you gotta do hard exercise, heavy exercise with few repetitions basicly
AND also that if you wanna do something of cardio nature to show your muscles by removing the fat -> there are plenty more effective of a higher and more intense cardio nature exercises that will burn more fat than doing 3000 reps of that stuff you said.

45

BL, how do you have the time to do all that? I wouldn’t want to (IMHO) waste 2 hrs just on one exercise when there were other things I could be doing. Anyway, props to you for having the mental strength to do it. How long have you been doing it? Bored yet?

Iron, I think she means the plank position, then raising legs alternately. I used to do those, with leg and arm raises. One leg, one arm, then diagonally opposite legs and arms together.

46

how long? yrs dude. bored? Never!

Actually what I meant was that the ab-doer (not sure if your familiar with it) is a seated piece of apparatus. After first pt sess, flip with mid-lower abdomin supported on seat, arms extended front, legs hyperextended to back (feet on handles for extra resistance) then alternatively incline and decline, pulse, etc. I also use this for bis and tris (extentions and curls etc) , also laying flat, only lower back supported on seat doing bent leg inclines and declines using handle to support and add resistance. The reason I do this and for so long is because being so tiny, if I do a high resistence workout using weights, I get extremely massed extremely quickly. I hate that and it opposes my objectives, so this way I get to have my resistence but without the weights…even though in alot of ma training, at least half of my my form training and other is done slowly and resistence present anyway. I was watching (lol) an early morning fitness show this morning andthey were demonstrating excercises laying on front doing arm and leg extensions and a particular type of crunch that was aiming to hit both transverse abdominals, and rectus abdominals as well as other lower back muscles. Iron says it isn’t so, they say it is, I say it is…so as far as I’m concerned, the I’s have it …whatever works for you ha :wink:

47

Jesus christ…how often do you do that?

48

up to twice a day some days…but genereally at least once. It’s a good resaon to spend time in front of the tv…I just keep forgetting to watch :smiley:

49

My abs cramp just thinking about that

Props to you for being able to keep something like that going for such a long time.

50

Oh, sorry, I’ve never seen an ab-doer. I’ve always tuned out when the ads come on :D.

Blooming, just one more point - strength workouts with weights don’t build mass. Volume of reps builds mass. I’ve got an Ironmind catalogue with some awesome pics in it of Olympic lifters. Most of those guys aren’t big at all, except the heavy divisions. Certainly don’t look like they could lift the weights they do. Heard of the PTP workout that a few of us do? 2 sets of 4-6 reps on each exercise, done every day. Not going to build any size on that.

51

lol @ this thread.

For the last time, high reps of abs does not equal cardio.

I get extremely massed extremely quickly

Doubtful. Why do I say this?

  1. Because 99.9% of MEN do not gain muscle easily.

  2. Men have like 20 times the testosterone of women.

  3. You are a woman.

  4. Gaining muscle is as much a function of diet as it is of the proper type of training.

  5. From looking at your pictures, you are not following a bodybuilder type diet.

Therefore, you do not gain muscle easily.

Don’t confuse a pump (when a muscle temporarily fills with blood while training and gets bigger) with it actually getting bigger. People get pumps all the time when they’re doing 4-15 reps on a set. It’s not your muscle growing. It’s your muscle filling with blood to help accomodate for all the extra work you’re making it do. Newbies confuse this with muscle growth. It goes away in a few hours.

52

LOL back at chya :smiley: :smiley: …

:rolleyes:

Listen Iron, I know my body ok, I know how it responds to what is done to it…but thx for the chat :cool:

53

Originally posted by Toby
[B]Oh, sorry, I’ve never seen an ab-doer. I’ve always tuned out when the ads come on :D.

Blooming, just one more point - strength workouts with weights don’t build mass. Volume of reps builds mass. I’ve got an Ironmind catalogue with some awesome pics in it of Olympic lifters. Most of those guys aren’t big at all, except the heavy divisions. Certainly don’t look like they could lift the weights they do. Heard of the PTP workout that a few of us do? 2 sets of 4-6 reps on each exercise, done every day. Not going to build any size on that. [/B]

Im sorry …i missed that :o :smiley:

Now that sounds like something I could use…as far Iron telling me heavey weights won’t gain me muscle…welll thats just rediculous…isn’t that why folks lift weights?..I am a qualified pt and intsructor myself…IRoN, Your commenta was silly !!!

54

BL, the PTP workout (and other strength workouts) are more about training your mind and body than building size. This is really material for a new thread, but PTP is based on the idea of training your neurological efficiency. It’s your brain that holds you back from making big lifts. The example that’s given is when you hear (urban myths?) stories of people with temporary superhuman strength, like women lifting something heavy to save their child etc. Apparently regular people use only 20-30% of their potential strength with our natural “circuit breakers” stopping us from going further to prevent injury. PTP is about training the “circuit breakers” to let you lift more. Nothing about size increase at all. I don’t have any links to online pics of some of the kind of people I mentioned in my last post, but I’ll bet Iron does.

55

Even tho I said I was done with this thread…

Originally posted by blooming lotus
Now that sounds like something I could use…as far Iron telling me heavey weights won’t gain me muscle…welll thats just rediculous…isn’t that why folks lift weights?

Lifting heavy weights doesn’t = gains in mass.

They key to gaining muscle size is the correct amount of VOLUME, not weight. Weight is important, but it’s not the key. Volume = weight x reps x sets.

Here’s a quick lesson in physiology. Pay attention.

(note: xRM = x rep max = a weight you can only lift x times)

(Low volume)
Heavy weights (1-6RM) + few reps (1-6) + few sets (2) + long rest between sets (3-10 min) = Vastly increased strength with no gain in muscle size. Poor endurance.

(High volume)
Heavy weights (1-6RM) + few reps (1-6) + many sets (5-20) + short rest between sets (1-2min) = Increased strength and some muscle size gain. A little better endurance than the previous one, but still not very good.

(Low-medium Volume)
Pretty heavy weights (6-12RM) + moderate reps (6-12) + few sets = marginal gains all around, not very good for anything really.

(High Volume)
Pretty heavy weights (6-12RM) + moderate reps (6-12) + medium sets (5-8) + short rest between sets = Good size gains and alright strength gains. Pretty good endurance gains.

(High working volume, but the weight is too low to do anything)
Light weights (12+RM) + anything = increased endurance in that motion = generally speaking, useless for any practical type of training, unless you’re entering a contest to see who can do the most lightweight reps of an exercise.

^ Of course all of that is grossly generalized, but you get the point.

…I am a qualified pt and intsructor myself…IRoN, Your commenta was silly !!!

Great. Me too. What does that mean? Nothing. If you’re in the industry you should know that 99% of trainers out there don’t know what they’re talking about most of the time.

As for you ab exercise machine, I don’t know anything about it so I don’t know what muscles you’re working or not. All of ab gadgets I’ve seen on TV have been completely worthless tho (worthless in the sense that they don’t let you do anything you couldn’t do without them).

56

Originally posted by Toby
I don’t have any links to online pics of some of the kind of people I mentioned in my last post, but I’ll bet Iron does.

I don’t have any right now, but the simple fact that a 140lb guy can deadlift over 500 pounds should prove to anyone that training heavy weights doesn’t automatically make you big.

57

LOL…you know dude, I think i’m just going to have to let this one go and agree to disagree…I realy DONT have the rest of my freakin life to argue it out…and since you’ve pointed it out, ahha, have come to know alot of personal trainers and instructors are most definately ful-of-sh*t and clueless to boot :wink: :wink: hey, at least we agree on something right :stuck_out_tongue:

58

BL, everything that Iron said about weights is true. Give it a go yourself if you don’t believe him. I’ve done all of those at one point or another and have had the same results as what he says you will. I think you may be misunderstanding what he is saying. He’s not saying that a powerlifter wont gain any muscle, they do gain some but they don’t get as big as someone who does a hypertrophy weightlifting program. So basically what he said was:

Hypertrophy= Bigger muscles with low strength gains
Powerlifting= More strength but slower muscle growth and smaller muscles

You can argue against it all you want but if you go and try those I’m willing to bet you will get the results he said you would(unless there is something physically wrong with you).

59

Originally posted by Viper555
He’s not saying that a powerlifter wont gain any muscle, they do gain some but they don’t get as big as someone who does a hypertrophy weightlifting program.

Actually, once they’re past the “initial growth phase” or whatever, it is possible for a powerlifter to not gain any mass. Ok, not gain any SUBSTANTIAL mass.

Remember mass gains come from diet.

It doesn’t matter if you’re on the perfect bodybuilding weight lifting program… if you don’t eat right you won’t grow.

60

Originally posted by IronFist
[B] .
Remember mass gains come from diet.

It doesn’t matter if you’re on the perfect bodybuilding weight lifting program… if you don’t eat right you won’t grow. [/B]

now you’re onto it :smiley: …I was wondering when you were going to bring up diet?..ok…so if I was to trade part of any of my cardio workouts for a high resistance, low rep workout A. my body would be needing different fuel, B. My metabolism would change and C. I WOULD GAIN MUSCLE MASS!!!:stuck_out_tongue:

and because I was comprimising on what I already know to be a good wholistic developement programme, I would according to the way it’s currently geared…comprimise my game :wink: