[Tom White]

I started the "20 squat program", also known as "Squats and breathing".

The idea is to start with a weight that you can just do 10 Squats with, and use that weight to do 20.  So you push out your first 10 and then the really hard work begins with doing another ten.  You end up taking 3 to 5 breathes between each squat and although it doesn't sound much, it's absolutely disgusting.

You do it three times a week (like Mon, Wed, Fri) and each time you add 5 lb to the weight you're using and you do this for six weeks.

I lasted a week; my legs were just shot and it affected my running too much.

It's meant to be 'old skool' weight training, but still very effective.

[chris turner]

I started the "20 squat program", also known as "Squats and breathing".

The idea is to start with a weight that you can just do 10 Squats with, and use that weight to do 20.  So you push out your first 10 and then the really hard work begins with doing another ten.  You end up taking 3 to 5 breathes between each squat and although it doesn't sound much, it's absolutely disgusting.

You do it three times a week (like Mon, Wed, Fri) and each time you add 5 lb to the weight you're using and you do this for six weeks.

I lasted a week; my legs were just shot and it affected my running too much.

It's meant to be 'old skool' weight training, but still very effective.

Squats can be lethal!

The first time I tried a squat, I put 50kg on my shoulders, went to far down to the floor, tried to push back up, nearly split my hamstrings in half, fell to the floor and couldn't walk for 3 days

Great exercise though if done correctly.

[Tom White]

Great exercise though if done correctly.

Yeh, I'm doing 'em correctly.  I go to a proper meat-head gym and the guy who owns it is great; he's been involved at a high level in body building for 40 years and used to judge in all the top level competitions.

I've had some good tuition.

I always use the 'pins' too.  Just in case. 

[chris turner]

Great exercise though if done correctly.

Yeh, I'm doing 'em correctly.  I go to a proper meat-head gym and the guy who owns it is great; he's been involved at a high level in body building for 40 years and used to judge in all the top level competitions.

I've had some good tuition.

I always use the 'pins' too.  Just in case. 

Wise move, if your hams go mid routine the pins could save you from an embarrassing, but more importantly dangerous fall!

[dazmond]

i only do dumbbell squats,leg extensions,leg curls,leg press and they really take it out of me but thats probably because ive done loads of upper body work beforehand.

i think ill try upper body/lower body split next week.i dont think my time in the gym is excessive.dont forget 20-30 mins is my warm up(cycling,stretching and ab work)before lifting ANY weight.a upper body/lower body split will allow me to train specific muscle groups a bit harder.

3 times a week is my limit for actually getting to the gym and i dont think any more would be beneficial at my age coupled with window cleaning 30-35 hours a week and other commitments  (girlfriend,family and bandmates!).rest and recovery are just as important as the actual workouts.

even without doing proper squats(with barbell) my leg routine has beefed up my legs already in 6 months.well happy with results.

[chris turner]

i only do dumbbell squats,leg extensions,leg curls,leg press and they really take it out of me but thats probably because ive done loads of upper body work beforehand.

i think ill try upper body/lower body split next week.i dont think my time in the gym is excessive.dont forget 20-30 mins is my warm up(cycling,stretching and ab work)before lifting ANY weight.a upper body/lower body split will allow me to train specific muscle groups a bit harder.

3 times a week is my limit for actually getting to the gym and i dont think any more would be beneficial at my age coupled with window cleaning 30-35 hours a week and other commitments  (girlfriend,family and bandmates!).rest and recovery are just as important as the actual workouts.

even without doing proper squats(with barbell) my leg routine has beefed up my legs already in 6 months.well happy with results.

Do you jelq as well dazmond

[Stoots]

Squats and deadlifts especially but and low rep heavy compound exercises should leave you in a state of near death.

You see guys doing all this isolation leg work which ok is fine but try 3 sets of 5 rep full range squats with the last 2 reps to near failure then tell me you want to do some deadlifts afterwards lol no chance.

[Shrek]

i only do dumbbell squats,leg extensions,leg curls,leg press and they really take it out of me but thats probably because ive done loads of upper body work beforehand.

i think ill try upper body/lower body split next week.i dont think my time in the gym is excessive.dont forget 20-30 mins is my warm up(cycling,stretching and ab work)before lifting ANY weight.a upper body/lower body split will allow me to train specific muscle groups a bit harder.

3 times a week is my limit for actually getting to the gym and i dont think any more would be beneficial at my age coupled with window cleaning 30-35 hours a week and other commitments  (girlfriend,family and bandmates!).rest and recovery are just as important as the actual workouts.

even without doing proper squats(with barbell) my leg routine has beefed up my legs already in 6 months.well happy with results.

Do you jelq as well dazmond

....googling 'jelq ' ...........😱

[Tom White]

3 sets of 5 rep full range squats with the last 2 reps to near failure then tell me you want to do some deadlifts afterwards lol no chance.

Wor Lass tried the 20 squat thing and didn't only go to 'near failure', she went 'to failure'and couldn't push them up. 

She just left them on the pins; which made oi larf.

[Tom White]

3 times a week is my limit for actually getting to the gym and i dont think any more would be beneficial at my age

This meat head is in his early fifties and he - leading up to a competition - was hitting the gym twice-a-day:



The competition he trained for was 'gear free' (natural); with everyone having to give urine samples and the top three having to give blood tests.

Unfortunately he came 6th. 

My point is, keep age out of it; it's not an excuse to display a complete lack of effort. 

[dazmond]

TBH tosh bodybuilding really doesnt interest me when taken to extremes like that.

that to me is not a "healthy" physique.neither are any of the guys in so called "bodybuilding"competitions IMO.

better than being a couch potato though...........just.

[Tom White]

that to me is not a "healthy" physique.neither are any of the guys in so called "bodybuilding"competitions IMO.

better than being a couch potato though...........just.

I totally agree with you, mate.  Terry, the meat head in the photo would agree with you too.  He says his doctor hates it.

[lee_dewing]

https://www.amazon.co.uk/gp/aw/d/1938895274/ref=mp_s_a_1_1?ie=UTF8&qid=1471991169&sr=8-1&pi=SY200_QL40&keywords=bigger+leaner+stronger&dpPl=1&dpID=51iaQwsE6nL&ref=plSrch

Just started reading this book on bodybuilding.

All scientific research.

Read reviews, sounds like your all pretty clued up.

I'm not.

Got the one year challenge, 1 years worth of work out routines.

Gonna hit the gym in two weeks time.

Doing a 3 day split.
Book advocates compound exercises low reps heavyweights 85% of your max.

Says best exercises are squat, deadlift, bench press, military press.

Probably not giving the book justice, reviews are good on amazon over 700.

Author Michael Matthews has good website, muscle for life.

I've just got to get on with it 

[Tom White]

Probably not giving the book justice, reviews are good on amazon over 700.

Looks good going by the reviews, the top one of which says he goes into great detail with regards the diet.  I believe body building to be 20% exercise and 80% diet.

I spent five days driving a Mr UK around (I actually drove Sam Fox and he was her body guard) and he was like a nutritionist; he seemed to have a huge knowledge of nutrition.  He would weigh all his food meticulously and he wouldn't touch alcohol.  He did smoke weed though; he asked me if I could get him some. 

I might go so far to say that the exercise is the easy bit and it's the diet that's hard going.

You're going to have to be disciplined.

[dazmond]

ease into it gently lee.the first few weeks i went twice a week.upping it to 3 times a week as my training progressed.

the first morning after my first evening workout every muscle in my body was aching and i thought i was past it.

there is so much BS out there in regards to training/diet etc.ITS WHATEVER WORKS FOR YOU!

basic principles are consistency in training and diet.patience and discipline.simple stuff.
SHORT AND LONG TERM GOALS:
ive give myself a year to get in good shape(with fantastic progress up to now)and 10 years(until im 55)to build a bit more muscle and be stronger(God willing).after 55 its downhill from then on with a challenge to keep what you ve got.

the diet i have no problem with.i love food and eat 6 times a day anyway.of course i do eat cream cakes,chocolate,pizza,chips etc occasionally but its only once or twice a week!

building muscle is hard unless your on the juice but i enjoy the challenge.as ive got used to seeing the different guys going to the gym i go to you can tell the ones on the steds.they dont look healthy though (although they think they do in their tiny OCD vain minds.)

then theres the natural guys who ve been going for years that are in very good shape,wholesome and healthy but have a life outside of the gym.

others are just annoying and spend more time on their phones than working out and funnily enough look no different than 6 months ago.i NEVER take my phone in the gym,just a bottle of water/cordial and a towel.

i look forward to every workout.if the gym bores you though your defo not gonna stick at it and itll be a waste of your time.

[Dave Willis]

I just do one armed bicep curls with my wallet, some weeks I struggle with three repetitions that's the time to strap it to my back and go for squats. Apart from that I'm a natural athlete and don't need to train.

[Frankybadboy]

I just do one armed bicep curls with my wallet, some weeks I struggle with three repetitions that's the time to strap it to my back and go for squats. Apart from that I'm a natural athlete and don't need to train.

not what ive seen of you

theres not another hours in a day to lose that fat

[ChumBucket]

It's taken years of neglect to get my body into the shape it is today, I ain't hitting the gym to ruin it all!

[dazmond]

i did a few deadlifts  today tosh with my normal routine(2 sets x 15 reps).your right!they are awesome for your glutes,hamstrings and lower back! .im converted.

[Tom White]

i did a few deadlifts  today tosh with my normal routine(2 sets x 15 reps).your right!they are awesome for your glutes,hamstrings and lower back! .im converted.

Squats are class too.  They say hitting these big muscles causes an increase of hormones (like testosterone) which benefits you with all your upper body stuff too.

I did a new mental leg work out today; fairly light weights, but high volume and I'm wondering if I'll be able to walk tomorrow.