Physical Training / Body Building

[Forward Union]

Here is a list of useful links for building up muscle strength.

Protein foods (http://www.weightlossforall.com/protein_content_from_good_source.htm)

Working Class Fitness (http://www.workingclassfitness.com/)

UK Army Fitness requirements (http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm)

[Karl Marx's Camel]

Interesting thread, I look forward to it developing :)

In bodybuilding, you should strive to hit the muscle you are working out on from different angles. Simply doing some ab crunches here and there won't normally cut it.

There are some good protein sources on that list, but it is important to note when to take what. Fast proteins should be taken after workout when you have gotten simple (fast) carbs into your system; Without these carbohyderates before you eat proteins, your proteins will go to waste; they will be converted to calories. After consuming the fast/simple carbohyderates, wait something like 5-20 minutes and then eat the protein.
IIRC milk's protein is pretty much caseine. So this should be perfect before you go to bed but not after a workout.

Also it is important to remember that literally, muscles are not built in the gym, but in the kitchen and when you are in bed, sleeping.

[which doctor]

Shouldn't this be in Chit-Chat?

[gilhyle]

As a matter of interest, surely if you just go to the gym and do the exercises right, you build the muscle....ok maybe you dont bulk us as much (probably a good thing) and maybe it takes a bit longer.....but, really, while all the proteins and carbs and complexity.

Are you saying you can do the right exercises and build nothing ?

[RedAnarchist]

Originally posted by [email protected] 25, 2007 06:40 pm
Shouldn't this be in Chit-Chat?
Why? It seems relevant to the Practice subforum.

[Karl Marx's Camel]

As a matter of interest, surely if you just go to the gym and do the exercises right, you build the muscle.

It's not that easy. What if you train too much? Then you will just wear the muscles down and you won't grow a thing.

I know people, top national bodybuilders, who in their early thirties who have been in the same gym for ten years. By that time he has seen the same people come and go, lifting weights again and again. And these people remain the same, while the top national bodybuilders who has stayed in the same gym for sometimes under the period of others, have achieved the perfect bodybuilding physique.

A few things generally make these top guys stand out:

* When they get home they do the right thing; They receive proper nutrition, and they get enough rest and sleep.
Like I said, it is at home muscles are made. In the gym, muscles are teared down; at home, muscles grow.

* They work their ass of at the gym. That means they always try to push to the limit.


Additionally, some are blessed with good genetics, and some use steroids, but one can achieve a top bodybuilding physique without.

[which doctor]

Originally posted by Red_Anarchist+August 25, 2007 01:38 pm--> (Red_Anarchist @ August 25, 2007 01:38 pm)
[email protected] 25, 2007 06:40 pm
Shouldn't this be in Chit-Chat?
Why? It seems relevant to the Practice subforum. [/b]

Practice
A place to discuss tactics and get advice on political organisations, campaigns, and activities. Also a place to discuss the theoretics of applying ideas into practice.

I don't see where it fits in.

[Fawkes]

In addition to gaining muscle strength and endurance, I highly recommend that people looking into different martial arts for practical reasons. If you're looking for self-defense, Krav Maga is probably one of the best you'll find while if you're interested in competing in martial arts competitions than Brazilian Jiujitsu (grappling), Muay Thai (striking with legs, hands, elbows, and knees and clinching), Judo (throws and grappling), Western Boxing (obviously, striking with solely the hands), and Freestyle Wrestling (takedowns and battling for top position) are probably your best choices. The aforementioned fighting styles are also great for self defense purposes.

If you're interested in gaining a large amount of muscle mass and fast, try the squats and milk training regimen. (http://www.leehayward.com/squats.htm)

[RedAnarchist]

Originally posted by FoB+August 25, 2007 07:58 pm--> (FoB @ August 25, 2007 07:58 pm)
Originally posted by [email protected] 25, 2007 01:38 pm

[email protected] 25, 2007 06:40 pm
Shouldn't this be in Chit-Chat?
Why? It seems relevant to the Practice subforum.

Practice
A place to discuss tactics and get advice on political organisations, campaigns, and activities. Also a place to discuss the theoretics of applying ideas into practice.

I don't see where it fits in. [/b]
IMO, it fits in well with tactics and advice. Tactics on how to be fit and healthy and advice on how to keep yourself strong.

[Janus]

No, we've always moved this kind of stuff to DIY.

[Forward Union]

Fast proteins should be taken after workout when you have gotten simple (fast) carbs into your system; Without these carbohyderates before you eat proteins, your proteins will go to waste

Which foods are high in carbs?

Because Protein shake is a total rip off so I've been eating foods high in protein (cheese, Milk, Eggs), but if I need to eat high-carb foods as well, I take it nothing has been happening.

Basically I aim to do 100 press ups a day, and as many sit ups as I can handle. And no, I don't go to a gym because I can't afford it, nor do I really need to, you can get the same workout for free at your house or by jogging around the estates.

[An archist]

What's really useful too is shadowboxing with weights in your hands.

[RHIZOMES]

Originally posted by Red_Anarchist+August 25, 2007 07:28 pm--> (Red_Anarchist @ August 25, 2007 07:28 pm)
Originally posted by [email protected] 25, 2007 07:58 pm

Originally posted by [email protected] 25, 2007 01:38 pm

[email protected] 25, 2007 06:40 pm
Shouldn't this be in Chit-Chat?
Why? It seems relevant to the Practice subforum.

Practice
A place to discuss tactics and get advice on political organisations, campaigns, and activities. Also a place to discuss the theoretics of applying ideas into practice.

I don't see where it fits in.
IMO, it fits in well with tactics and advice. Tactics on how to be fit and healthy and advice on how to keep yourself strong. [/b]
Strength you can use in say... a revolution or defending yourself against fascists.

[NotReallyLeft]

Building muscle and strength compromises of three things - Intense resistance training (AKA weight training), rest, and most importantly diet. As they say 'Train, EAT, sleep, repeat = muscle' A proper and strict training program and diet are needed if you are to build muscle or strength.

If you decide you want to become serious about building muscle, strength or fitness go to www.bodybuilding.com They have tons of brilliant articles on anything from basic strength programs, to serious bodybuilding. It's where i built the foundation of my knowledge and where i started bodybuilding.

Good luck :)

[Fawkes]

Which foods are high in carbs?
Grains like bread, cereal, and pasta.

[black magick hustla]

Originally posted by Urban [email protected] 28, 2007 08:27 am

Fast proteins should be taken after workout when you have gotten simple (fast) carbs into your system; Without these carbohyderates before you eat proteins, your proteins will go to waste

Which foods are high in carbs?

Because Protein shake is a total rip off so I've been eating foods high in protein (cheese, Milk, Eggs), but if I need to eat high-carb foods as well, I take it nothing has been happening.

Basically I aim to do 100 press ups a day, and as many sit ups as I can handle. And no, I don't go to a gym because I can't afford it, nor do I really need to, you can get the same workout for free at your house or by jogging around the estates.
If you buy a sets of weights maybe. But it if you just do bodyweight excersizes, you won't get as buff as with using normal weights.

[NotReallyLeft]

Originally posted by Urban [email protected] 28, 2007 08:27 am
Which foods are high in carbs?

Because Protein shake is a total rip off so I've been eating foods high in protein (cheese, Milk, Eggs), but if I need to eat high-carb foods as well, I take it nothing has been happening.

Basically I aim to do 100 press ups a day, and as many sit ups as I can handle. And no, I don't go to a gym because I can't afford it, nor do I really need to, you can get the same workout for free at your house or by jogging around the estates.
High Carb foods: Bread, pasta, potatoes, oats, wheats, etc etc. Fruit tend to have lots of simple carbs.

Protein: Whey Protein powders are the best source of protein readily available. Whey protein makes up 20% of milk protein, whey being absorbed fast, the other 80% is ceasien protein which is absorbed slowly. I would highly recommend whey protein powder, best used post workout and immediate upon waking up.
Other good protein sources are all meats, all dairy, all fish, and nuts.

100 pressups a day is possibly the worst workout really. I see you said you have no access to a gym, so maybe buy a cheap set of weights.
Does fullbody routine 3 times a week, i.e. monday, wednesday and friday. This is good for strength and size - all body weight:
Pressups - 5sets to failure
pull ups - 5sets to failure
jump squats - 5 sets to failure
crunches - 2 sets to failure
hanging leg raises - 2 sets to failure

This should hit chest, shoulders, triceps, biceps and legs and core fairly well.

I'm not sure what else to recommend without weights however.

[Y Chwyldro Comiwnyddol Cymraeg]

I got a bench(w/ leg extension thingy on the end), barbell and dumbell set 2nd hand for £50...it had been used once by a friend of a friend.

bodyweight exersies.

tricep bench dips off a chair...
leg raices (lower abs)
jacknife sit ups
loads of abs stuff!!!
squat thrusts
press ups with hands at the side of your chest (triceps)
snake press ups
squats
jump squats
little bounces onyour toes
lunges
shadow boxing
stair climing (running on to the first step and back down)

[The Grey Blur]

Originally posted by Urban [email protected] 28, 2007 08:27 am

Fast proteins should be taken after workout when you have gotten simple (fast) carbs into your system; Without these carbohyderates before you eat proteins, your proteins will go to waste

Which foods are high in carbs?

Because Protein shake is a total rip off so I've been eating foods high in protein (cheese, Milk, Eggs), but if I need to eat high-carb foods as well, I take it nothing has been happening.

Basically I aim to do 100 press ups a day, and as many sit ups as I can handle. And no, I don't go to a gym because I can't afford it, nor do I really need to, you can get the same workout for free at your house or by jogging around the estates.
Make your own protein shakes, much cheaper. I buy mine though and they're tasty as anything.

Doing 100 pressups a day won't do much as you aren't really building muscle size, just endurance. You want to do exercises which you can only rep 3-5 times which unless you are very weak shouldn't be a serious consideration with pressups. Handstand pressups are much more difficult and would thus build strength faster and more efficiently. That's just an example, try to make your exercises much more difficult by using weights, using different fett/hands posititioning or whatever. Remember, if you can do over 10 or 20 of an exercise in one set it's too easy and you're building muscle endurance, not size.

I suggest working towards a muscleup, get yourself a pullup bar and set it low down in your doorway and train dips and pullups on it until you can get the muscleup. The Muscleup (http://www.americanparkour.com/content/view/635/245/)

I agree with those who said you don't need a gym but I disagree with those who said bodyweight exercises aren't useful for building muscle size. This is false and if you attempt difficult bodyweight exercises such as handstand pressups or muscleups you will build FUNCTIONAL muscle very quickly. Though bodyweight combined with gymwork is really the best way imho.

I actually think the whole "I'll do x amount of whatever per day" is a good system, at least at first. As it becomes second nature begin focussing on your sleeping and eating habits and remember to take break days as this is when the muscle repairs.

Pretty much all of what NOWG said is true, I'd follow what he said as well.

Oh and jogging is great, really good general fitness workout. If you want to build leg muscles I recommend squats and one legged squats (pistols). I think the list CCCY gave is a bit dodgy so I'm not to sure about what he's doing...I think you meant by toe bouncy things calf raises?

To be honest I'd recommend skipping all this crap and just taking up Parkour - it's great for commies since it's not only useful health + fitness it's also functional (think being chased by pigs) and a shitload of fun.

Ask me if you're confused by anything I said.

[Freigemachten]

I try to avoid having any more bulk or muscle mass than I need.

That needs a bit of clarification, especially with the word need. What I need is the muscular ability to manage my own body weight as well as enough strength, flexibility, and power to win a fight.

I am, at my very core, two things. A climber, and a punk. I need to be able to climb, and I need to be able to hold my own in the most vicious of pits (Including the ones with those fucking post hardcore fucks who don't slam in the pits but start fights.)

To create and maintain the strenghth needed for these things I have found that. the best way is to go out and fucking do them. Climbing is an amazing full body workout, the only way I have found to build such well rounded skills and strength is to start on an easy wall and master it, then get progressively more complex and difficult, until you can do pull-ups using six fingers of your choosing. And only the finger tips mind you. (don't try it until you're sure you can do it because you will tear a tendon and it will hurt like shit) or until you can hang upside down by your toes (again, don't try it until you are sure you can do it, you will fall on your head and it will hurt).

Keep up a workout schedule like that and you'll be everything you need to be, nothing more nothing less.

[Hegemonicretribution]

Do not put your faith (or cash) into suppliments....you can get nutrition on par and above these from a prepared and controlled diet, and it is seriously on for competition level that these things will really make that much difference.

Sleep and diet are 80% or size, but lets face it size does not = strength. If this is about getting a competitive body then this probably belongs in chat...and the rules will be completely different. Also the ripped look comes from having like 5% body fat on a massive frame (very very very difficult to manage)

If you just want bulk then you are talking between 4-8 reps per set, and that is to a vein splittingly dizzying state of exhaustion...not everyone has the go in them to completely fuck themselves up in a few lifts, but that is what it takes. This will be boosting your power, although t essentially only the destruction of muscle that is doing this. You lift, your muscle can't cope, your body grows more muscle to cope with it in future. However if you are doing real strength boosting sets (8 and less reps) then the recovery period between exercise will be large. Although, and this is the bottom line of all fitness we are all completely different You are likely to be talking more than a week of rest for a particular muscle after working it out. The rules change depending on how often you can hit the gym, and whether you are hitting muscle groups, or individual muscles, but personally I won't do bicep/triceps more than once every 10-14 days. I will leave it at least 7 before doing exercises that are likely to strain any of the muscles again indirectly (ie no bench press because it uses triceps).

If you are just wanting fitness you would probably be better choosing between 12-24 rep sets (depending on your weight and background), I do tend to keep everything around 6 reps, but I started underweight with very low body fat...this doesn't work for everyone.

As for practical fitness, a body builder does not have a lot of it. It is simple, although you may be able to lift 300kg a few times, you will be knackered during a day's physical work sooner than a lighter, slimmer person almost without exception. Huge muscle bound types are good for a few lifts, but that is what they train for, they don't make the best fighters or workers.

If you still really want to bulk and strengthen areas then be specific with your training, and come out with long term hard and fast plans....target individual muscles, and small muscle groups, fuck them up, and rest them hard. Never let yourself settly into a training schedule for more than a month or two (you get used to it and stop gaining) and give yourself extra rest periods every now and then. Late nights, boozing and all the rest of it has to stop if you are deadly serious. Eat well, and remember that nuts, and foods such as peanut butter (check protein and calories) are inavaluable for a fitness freak who can't afford $$$$ for some chemical or protein that will make you look like the model on the front, seriously a rip off.

If you want decent fitness and to put on a bit of muscle get yourself down to a boxing gym, they will sort out your fitness as a whole and that will help you fight. Or stick with other good activities that gives you a good body workout such as swimming. Body building is like a beauty pagaent.

[Hegemonicretribution]

Also UK soldier requirements are a fucking joke :lol: Working soldiers are generally quite fit....but you would be surprised as to how you may compare to a lot of them. I had a few friends that took the army route :rolleyes: whilst myself and other took the civvie path, well civvies are fitter that is for sure ;)

They have altered requirements a little since I was last looking at them though, still 15 push ups :P

[Freigemachten]

Originally posted by [email protected] 02, 2007 12:06 pm
Also UK soldier requirements are a fucking joke :lol: Working soldiers are generally quite fit....but you would be surprised as to how you may compare to a lot of them. I had a few friends that took the army route :rolleyes: whilst myself and other took the civvie path, well civvies are fitter that is for sure ;)

They have altered requirements a little since I was last looking at them though, still 15 push ups :P
Looks like the only part of that that isn't a joke is the running part. I'm not much in shape for running distances, though I'm extremely fast over short distances, I usually can't sprint for more than 400 meters, my best 400 time was probably about 57 seconds I never ran it competitively but I probably should have. After a run like that though, I'm about done for the day.

[An archist]

For boxing: it's pretty easy to make your own boxing bag, pick up a military bag (one of those cilinder shaped ones) in an army surplus store, fill it with heavy stuff on the inside and softer stuff on the outside, hang it up and voila!

[Fawkes]

Originally posted by An [email protected] 02, 2007 10:52 am
For boxing: it's pretty easy to make your own boxing bag, pick up a military bag (one of those cilinder shaped ones) in an army surplus store, fill it with heavy stuff on the inside and softer stuff on the outside, hang it up and voila!
Old clothes and saw dust work best. Don't put anything too hard in it or you could break your hand or hurt your shin. But, you have to beware that if you plan on using it a lot, a vinyl or synthetic leather bag wears out way faster than a leather one.

[An archist]

how exactly do you do cardio work then?

[Freigemachten]

Originally posted by An [email protected] 02, 2007 07:21 pm
how exactly do you do cardio work then?
Work on running for some distance, set goals. A mile is a good place to start. If you can't run it at first just walk it at a good clip, then as you adjust, start to jog, and keep working it up until you can run it at a decent pace, then make it longer etc, continuing the process.

You could also take up jumping rope or other things like that. Also, aerobic work out's and things like that. The stuff that makes you breath hard, sweat and get's your hart going, but isn't terribly physically demanding beyond that. Really the best is jogging I think. It's shit getting conditioned to do it, but once you're in the shape it's not so bad, put on some music, pound out a couple of miles, hit the gym for some light lifting and definitely stretch because your calves and thighs will cramp up enough to kill a small goat, or perhaps a large child if you don't take care of them.

[Y Chwyldro Comiwnyddol Cymraeg]

jogging is the best...but boring
Try squash, tennis, badminton, cycling or whatever you enjoy. Footy with your mates...whatever makes you out of breath.

Try doing it for over 20min because its then you start to use stored fat, not glycogen. So work at beign able to do what you enjoy for an hour or so...

Beats joggin

[Y Chwyldro Comiwnyddol Cymraeg]

Originally posted by Permanent [email protected] 01, 2007 07:03 pm

I think the list CCCY gave is a bit dodgy so I'm not to sure about what he's doing...I think you meant by toe bouncy things calf raises?



No i mean jumpimg an inch or two off the floor with your feet together for x amount of time. But calf raises off a step are good.
The list i gave is all i could think of as far as bodyweight ex are concerned. I have leard them from an ex-world champion of champions in Thai Boxing

They are made for endurance and strength training and also cardio.
Some are easy others harder like the snake pressups. Doing JUST bodyweight and cardio will not bulk you up that much. There are a few bodyweight exersices that will...like dips and pressups, but most work endurance more.

BTW that list if not a bodybuilding one, more an endurance or as the thread says physical training

[The Grey Blur]

Right, but I'm pretty sure US wants functional muscle and not just a better looking body (though the two aren't mutually exclusive).

What is this doing in chit chat btw? Keeping strong and healthy should be a part of any revolutionary's activities.

[Y Chwyldro Comiwnyddol Cymraeg]

Originally posted by Permanent [email protected] 04, 2007 09:55 am
Right, but I'm pretty sure US wants functional muscle and not just a better looking body (though the two aren't mutually exclusive).

What is this doing in chit chat btw? Keeping strong and healthy should be a part of any revolutionary's activities.
im reading it in DIY...i think


thats where this belongs anyway