Gym workout.

[pottts]

i think i've caused a riot, lets not forget what the question was.

I appoligies for starting this debate.

Not a very interesting post im afraid

Basically ive recently been going to the gym, attempting to work on my physique, geared specifically towards ballin'

Just curious as to what peoples routines are?

Ive got a basic routine but im looking to make it much more comprehensive.

 

[Deker]

Ok to get the discussion back on track...

I currently train 4 or 5 nights a week and do 2 body parts per session.

I start with 20-30mins cardio (gets the body warmed up and also tires the muscles a bit) then aim for a good 13-15 sets per body part with between 6-10 reps per set, I'm also in the middle of putting a few cardio machines together in my home to do a 30-45 minute workut on a morning.

I don't really aim it towared 'ballin as such but I guess if you get specific aches after a tourney then I'd work on building up that muscle group so that as the muscles get stronger the aches will become less.

I'm swapping around a bit shortly to more cardio and only one muscle group per night as I want to increase fitness.

One thing to watch is over training, I tend to train legs/arms and abs earlier in the week so that thay are all recovered for the tourneys/training at the weekend, listen to what your body is telling you, if you're aching when you go in to the gym either change the training days for body parts or lift lighter with maybe more reps

 

[chrismrgn]

There is a relatively new exercise called "Spinning" its good for general Cardio, and it also helps with short burts of energy, if your gym offers Spinning classes i would rele recomend it, makes ur quads tonk, and helps with general fitness.

 

[john251282]

Protein supplements DO work, I may not have scientific journals on hand to prove it but I can speak from my experience and that of some of my friends who include a former Mr. Universe, various Mr. Britons (different ages and weight classes) and a few boxers. Protein supplements offer a much higher biological value of protein then most types of food and your body can process it more effectively. (Oh and none of these have been found in the emergency ward at the local hospital with kidney failure!!!!)

Creatine Monohydrate also works although the initial ‘muscle gain’ is in fact water retention but this does reduce a breakdown in muscle fatigue so you do gain strength (which in turn gains muscle size) so once the Creatine has been cycled and you loose the water retention what you are left with is muscle.

When Creatine is taken correctly and you drink enough fluids (4.5 litres per day – not just a few extra glasses) there are no side effects at all, Zef Eisenberg (owner of Maximuscle) paid for independent tests to be carried out a few years back after the BBC ran some bad publicity on it

As mentioned supplements aren’t meant to replace real food but to funnily enough supplement it. Your body can't absorb much more than 20-30 grams of Protein at any one sitting so you need to spread your protein intake over several meals - pro athletes need such a high intake that they usually eat 5-7 small meals to get their required amount so supplements come in handy while you're out and about.

The human body requires around 1 gram of protein per pound of lean bodyweight to maintain its muscle mass while carring out daily duties (walking, climbing up stairs, lifting, etc) once you start adding extra demands on your body you need to increase the available protein to balance things that’s why bodybuilders, boxers and athletes all eat at least 2 grams of protein per pound of lean bodyweight (more if they’re chemically enhanced!)



If you are aware of any side effects and can prove it then you have nothing to worry about as you are legally safe... unless of couse you are the one creating these supplements that cause side effects!

This is such typical self proclaimed "gym guru" nonsense, "protein supplements work I just can't prove it scientifically".

As I mentioned some athletes do require more protein ESPECIALLY bodybuilders because they use steroids.

However there have been hundreds of Medical studies done all over the world byt lots of different universities and all say that there is no advantage to eating more thatn 1.2-1.4 grams per kg body weight, (and exactly do you plan on getting joe bloggs to measure his lean muscle tissue??)

And the reason why many athletes, I am not talking about body builders, have many meals (but to use they would be normal size of larger) is to account to there carb needs because of the huge energy useage they have when training.

"When Creatine is taken correctly and you drink enough fluids (4.5 litres per day – not just a few extra glasses) there are no side effects at all, Zef Eisenberg (owner of Maximuscle) paid for independent tests to be carried out a few years back after the BBC ran some bad publicity on it"

I already said that!!!!! But I have no idea where you are pulling these random numbers of 4.5litres per day from. The only thing I said that you might have problems in is the "Serum Creatine + ATP", which is a con straight from the name, you would understand this if you knew how ATPs actually worked.




I have had enough about argueing about this but all it comes down to is that I can back up what I say with clincally proven unbiased testing that has repeatable results!

 

[The New Paddy]

skipping does me and also trampling aswell...


Paddy

 

[john251282]

Skipping is an excellent exercise, one of the highest calourie burn activities you can do

 

[Bunka Monky]

im currently doing my dissertation at portsmouth university on plyometric training, basically it involves a fast muscle stretch by a fast muscle contraction, such things as jumping (star jumps, squat jumps) Bounding (Maximal height and length skipping) and depth jumping (jumping off steps at hieght and explosivly jumping)

If your looking to increase breakout speed, weight training and plyometrics have long been used and "proven" sports science journal wise to improve power and speed. The main aches and pains that occur are due to inadequate warm up followed by an explosive start, so warming up pre game will mini-mise most of this.

So you got to your bunker, everything from here on out is core stability and what is called an isometric contraction, which is basically your muscles contracting to hold a position, if you ask in your gym for core stability exercises then they will be able to show you some, things like stabilty planks sit-ups, leg raises etc is what u should be looking for.

Cardio work will improve your overall fitness and make u more trained for general exercise but to be honest theres not any part of a paintball game that involves endurance its all anaerobic. So yeh do some cardio your feel better in general and the aches wont be as bad but if your looking to improve your game its all about plyometric speed training and core stability to build up balance and snapping speed.

 

[mcmski]

I've been compeating as a diver at my college and we've been doing some great workouts that really transfer over to paintball.


Core/Abdominals
One-Leg Extensions
(With forearms and feet on mat, lift one leg at a time and hold for 5 seconds. Touch down and repeat. Hold the last one on each leg for 10 seconds) 2 sets of 10 each leg
Hollow-Body Holds (Face Down)
(Feet and hands on mat in stretched-out push-up position. Go as low to the mat as possible) 2 sets, 30 seconds
Hollow-Body Holds (Face Up)
(Lay on back, squeeze stomach, legs and butt, lift legs, arms and shoulders while pressing lower back to the ground.) 2 sets, 30 seconds
Back Single Leg Lifts
(Lay on stomach with arms stretched overhead. Lift then lower one leg at a time. Hold last one for 10 seconds) 2 sets of 25 each leg
Back Extensions
(Lay on stomach with arms stretched overhead. Lift then lower both arms and both legs at the same time.) 2 sets of 25
Tuck-Ups 2 sets of 25
Pike-Ups 2 sets of 10
Hanging Tuck-Ups 2 sets of 15
Hanging Pike-Ups 2 sets of 10
Legs/Plyometric Circuit
Squat Jumps
(Hands on hips bending to squat potion followed by jumping and landing softly back in a squat position.) 2 sets of 15
Steps-Up
(Step up with one leg onto at least 12-inch bench, bring knee up and jump off of foot that is stepping up. Land softly back on same foot and bring feet together onto the floor.) 2 sets of 10 each leg
Mountain Climbs
(Starting in an extended lunge position, jump to identical position landing on other leg.) 2 sets of 20, switching legs
Ankle Extensions
(Stand on one leg with heel hanging off the edge of something. Holding 15 to 20 lb dumbbell, lift to tip-toes, then lower heel.) 2 sets of 10 each leg
Arms/Shoulders
Handstands
(Against wall) 2 sets each direction, holding 15-20 senconds
Handstand Push-Ups
(Against wall.) 2 sets of 5 to 10

On top of this 2-3x a week (takes about an hour each time) we're supposed to do 30min to an hour of Cardio on top of that. Biking is the prefered method since it also builds leg strength, but running or swimming are also benificial.

Diving is pretty similar to paintball with respect to the quick explosive movements and the need for strong legs and core.

Hope this is helpful...

-Micah

 

[Robbo]

I don't know what peoples fasination with these forms of "sports nutrition" are all about, because for the most part they do very little and any effect you notice is normally psychological. Protein supplementation in particular will do nothing good for you and in some cases can lead to very bad things. The most common one being kidney failure. I am not joking!!!

I am highly qualified in sports, exercise and nutrition and feel that you should heed my warnings about this stuff. Even pro athletes don't take protein supplements, so why would anyone else need to. There are cases when other supplements can be useful such Creatine but only in certain forms and doses, oh and trust me that ATP+Creatine serum stuff is BS(it can have serious side effects that I could not discuss publically)!!!

If you would like some further info about it then just ask but as it stands you are not only wasting your money but potentially endangering your health.


impamiizgraaI am fully aware that some are good but until you have met someone who is REALLY good then you will think that some of the people around you are very good. But having said that your gym could be lucky and have a good selection of good ones, stranger things have happened.

John, you really need to do some real research before you post on here saying such ridiculous things, it's just complete bollocks !!!!

It's scare-mongering to the extreme and it's ignorant scaremongering as well because what you quote is just untrue and wholly inappropriate.

And as for this corker of a last line

'it can have serious side effects that I could not discuss publically)!!!

well, I nearly died laughing

Jeeeez !

 

[Tommeh]

i heard that russian legion only eat salad an fruit to keep them selfs lighter an have more energy. because if you eat something like meat your stomach uses alot of energy digesting it.