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Anybody into Bodybuilding, Weight Training and Fitness, Get in Here!

Discussion in 'Sports' started by Ace in the Hole, 21st Jun, 2015.

  1. Ace in the Hole

    Ace in the Hole Well-Known Member Premium Member

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    I know there was quite a few guys into lifting/fitness on Somersoft, so this would be a good thread to discuss.
    Talk about diets, training programs, PB's, motivation, goals, etc.

    I'll go first.
    I've been training on and off for over 20 years now, mostly bodybuilding style, (never got big though), and a bit more strength based in recent years.
    Problem is I've been way more off than on, and lack of consistency really kills any gains in strength and size/composition.
    I'l be 40 in about 5 months and want to have a good run until then to be in the best shape of my life, both physique and strength, that's my current goal.

    I also have a business selling gym equipment so can give Property Chat members a discount on training gear if interested.
     
  2. el caballo

    el caballo Well-Known Member

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    G'day Ace

    Great thread .... there are few better moments than after a great workout, and it provides enormous fuel for a day packed with mental activity.

    I am a former elite sprinter (100, 200 and 400) but a misdiagnosed injury unfortunately curtailed my (at one point serious) ambitions in that regard.

    I still maintain a fairly religious regime of anaerobic workouts on the spin bike 4 times a week, and twice a week on the upper body weights. For the weights, I have found Bill Phillips a good resource in terms of workout composition, motivation and injury avoidance.

    Now if only I had seen this thread prior to buying that Keiser spin bike .... :)
     
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  3. Baker

    Baker Well-Known Member

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    I am a strength & conditioning coach and sport scientist, and have been working in the sports institute system for 15 years. Currently I train the national track sprint cycling team.

    Happy to offer thoughts on any weight training questions or such where I can.
    Cheers.
     
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  4. ZOMG

    ZOMG Well-Known Member

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    Started off doing bodybuilding several years ago. Currently 1 year+ into Olympic weightlifting and competing in 2 weeks for the experience/fun of it!

     
    Last edited: 21st Jun, 2015
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  5. el caballo

    el caballo Well-Known Member

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    Baker ... magnificent!!!

    My questions:

    1) What is the optimal mix in terms of anaerobic and aerobic cycling sessions? I currently go "balls to the wall" 3 times per week, and do one longer, steadier session. Coupled with two upper body weights sessions per week, it seems to work well, but given your impressive CV aforementioned, I would be interested in your thoughts.

    2) Post workout recovery - I have found enormous benefit from intense foam rolling. Is this used technique used at your level?
     
  6. D.T.

    D.T. Adelaide Property Manager Business Member

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    Been training on and off for a few years, at a specialist powerlifting gym. Was / am on track to break Australia's Masters record in the deadlift.

    However, taking a 180 on that approach atm with a high rep high volume routine to strengthen joints, add muscle and get in better shape.
     
  7. devank

    devank Look, lets just get on with this, ok? Premium Member

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    Do you have any equipment which can reduce belly size with minimal effort?
     
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  8. Ace in the Hole

    Ace in the Hole Well-Known Member Premium Member

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    Cool, my 6 year old is doing little athletics and I've been researching alot online on how to train kids for development, bit young for hardcore training though.
    So put her into gymnasting in the off season to develop her motor skills a bit more.
    The message I keep getting is that you can't train kids like little adults, so will have to let her develop in good time.

    Sorry to hear of your sprinting setback.
    Where are you located?
    How old are you now?

    I want to get on the track and do a few sprints.
     
  9. Ace in the Hole

    Ace in the Hole Well-Known Member Premium Member

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    What is the record, and what class?
     
  10. Beelzebub

    Beelzebub Well-Known Member

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    I've been into Oly lifting for about two years now; Great fun. Currently injured though.
     
  11. Ace in the Hole

    Ace in the Hole Well-Known Member Premium Member

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    Good stuff, where do they train, AIS, or is that not operating anymore?
    I went on a tour at the AIS a few years ago and they said they will be discontinuing training there.
     
  12. Ace in the Hole

    Ace in the Hole Well-Known Member Premium Member

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    Baker, what are the most essential, if any, legal supplements to assist with strength, size, performance and recovery.
     
  13. Ace in the Hole

    Ace in the Hole Well-Known Member Premium Member

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    Hi Z,

    Where in Sydney do you train?
     
  14. Baker

    Baker Well-Known Member

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    1) 'Optimal' depends on your goals. What you're doing sounds good for a nice metabolic stimulus to keep the fat off and the aerobic fitness up. High intensity interval training (HIIT) is very time efficient and not boring like long slow duration work.
    2) Absolutely love it. We do a lot.
     
  15. Baker

    Baker Well-Known Member

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    National track cycling program is based in Adelaide, has been since inception in 1980's.
    AIS Canberra is no longer doing residential athlete programs, but still hosts camps-based training.
     
  16. D.T.

    D.T. Adelaide Property Manager Business Member

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    295 , 100 class sub-masters
     
  17. Baker

    Baker Well-Known Member

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    To answer your question in a roundabout way, effective training requires:
    1] training. works better than not training.
    2] regular training. routine is everything.
    3] sleep. it's when the most important aspects of recovery occur.
    4] sleep. so important, i repeated it.
    5] basic good nutrition. whole foods, common sense choices.
    ....
    101] supplements? a protein powder for post-training feeding is handy. a glass of milk works just as well. AIS Nutrition has a nice breakdown of what works and is supported by research; what is dubious; & what is rubbish or dangerous.

    Sorry if that's not sexy, but most great training programs are built on getting the basics 100% right. The rest is sprinkles on top of the icing, on top of the cake.
     
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  18. Redwing

    Redwing Well-Known Member

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    Mixed bag of training over the years since high school onwards

    Shotokan Karate, Judo, Boxing, Zen Do Kai, Kickboxing, Brazilian Jui Jitsu, Vale Tudo, Body Building (even owned a Martial Arts & Weights gym with a couple of friends for a few years, competed several times in various comps, won a couple, placed in others, lost a couple), had to give away Kickboxing after an accident but moved into BJJ which was in it's infancy at that stage and I enjoyed. Friends of mine made during those times now run their own martial arts schools for a living

    Whilst we had the gym I was bringing in EAS supplement from overseas and reselling, Muscle Media 200 and Musclemag where the magazines of choice back then

    I agree with Ace, consistency is key... I lost that and didn't train for years. When I did get back on the bike I'd added on the kilo's and found that if if you miss training it takes double the amount of time to get it back i.e. if you don't train for 6 months it takes 12 months to get that level of fitness back.

    I found enjoyment in recent years in HIIT style exercises and Primal Type blogs such as those by Mark Sisson, Nerd Fitness etc. Enjoyed Crossfit from day 1, those weights sessions with cardio resonates with me at this stage of life, though working away hampers this and I've moved into doing a variety of exercises whilst away i.e. Jogging one night, boxing and abs the next, concept 2 rower and thrusters on another, Spin Class the next, Freeletics the next morning, TRX another night. Or just put the washing on, go for a 3k jog and then do some 60-70 metre sprint sessions, by the time I'm finished the washing is done

    Present goals are fat loss and increased fitness, both are evasive little beasties
     
  19. Redwing

    Redwing Well-Known Member

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    Trying to remember the name of the old AIS nutrition and training book, was it Peak Performance ?
     
  20. Redwing

    Redwing Well-Known Member

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    I recall reading something that said Chocolate Milk was as good as any protein drink supplement post training?