I like fitness, ask me anything

[Chee-Hu]

Not sure if trolling. He weighs 201 and benches 225 which is roughly 112% of his weight 3 times. Hmm.

[subwaynm]

Originally Posted by Carlitoz3

I'm a 'little' overweight.
5'9 190 pounds.
Should I lift heavy to turn my fat into muscle or focus on cardio first and drop a few pounds? I'm trying to get ripped, not to bulky.

From my experience of over twenty years in the Iron game a combo of both would work well.
Cardio coupled with progressive weight training would transform your Body best.
Muscle weighs more than Fat so as you melt of the Fat with Cardio exercise and perform weight training your results would make you most satisfied.
Example start off with Bench Press of 105 for a set of 12 reps; set 2 135 for 10 reps; set 3 165 for 8 reps. Perform that for two weeks and increase the weights. The progressive weight increase would challenge your muscles and increase the muscular size.
Do that with each exercise that you perform and give it six weeks and check your results in a mirror and see.
Just a small sample.
Old School method from an old Gym Rat

[Vincenttam]

Originally Posted by Chee-Hu

Not sure if trolling. He weighs 201 and benches 225 which is roughly 112% of his weight 3 times. Hmm.

I'd like to go heavier but chest has always been my weak spot. I first hit 225 when i was 195.

[Vincenttam]

Originally Posted by Zaku

There's a lot of tips and stuff for people to turn fat into muscle and the likes, but what I want to know is if your a small guy who wants to get bigger where to start? And don't say eating because that doesn't always work for people with super high metabolism. Got any thoughts or advice on that?

I'm recovering from sickness so I lost a lot of weight from it I'm 5'11 and only 126 lbs

Thanks for posting this thread

I hate to burst your bubble but eating lol. So you have high metabolism, so do I. The fix? Eat more, lower meal size and increase meal timing. Don't have a breakfast, lunch and dinner. Change it to meal 1-7. Awhile back i hit a plateu and was unable to gain weight past 200 (about 2 years ago) thats when i increased meal frequency. I ate 6-7 times a day, even when it was 3am i would go downstairs and microwave some rice and chicken.

There are three body types and i would assume you're more close to a ectomorph. High metabolism, tall, and hard weight gainer.



Unfortunately for you, your strategy on gaining weight is very little to no cardio. You have to increase your food intake even to a point were it feels like a chore.

Fortunately ectomorphs have stronger and thicker bones. They tend to be naturally stronger in the gym and they can allow more cheating in their diet.

[subwaynm]

Originally Posted by Vincenttam

I'd like to go heavier but chest has always been my weak spot. I first hit 225 when i was 195.

Try working your Chest with Dumbell Presses. This way each side of your Chest will have to adjust to pulling it's own share of the exercise and hence have to get stronger and Bigger.

Also for a final Burn of the Chest Standing Cable Fly's. Sets of 10 Reps. Feel the Burn

[Vincenttam]

Originally Posted by zenki_levin

Most PT at gyms are idiots. They give you some shitty routine that's only good for curlbros.

What I've notice (aspecially at the 24 hour i go to) All you really need to become a pt is a cpr licence, and a pt licence which the gym usually pays for. Most of the guys here have some amazing looking degree in health and stuff like that but what they make you do in the gym is literally by the book. And when i say by the book, it's like one of those infomercial exercise videos from the 70s.

[Vincenttam]

Originally Posted by subwaynm

Try working your Chest with Dumbell Presses. This way each side of your Chest will have to adjust to pulling it's own share of the exercise and hence have to get stronger and Bigger.

I occasionally do, but i really don't feel it much. I understand what you mean by the whole barbell = cheating for the weaker side but i first started off with dumbbells and literally had no growth for a year. I later moved on to the 5x5 routine and that helped ALOT.

[bfrank1972]

Originally Posted by Vincenttam

I'd like to go heavier but chest has always been my weak spot. I first hit 225 when i was 195.

Don't necessarily need to go heavier unless it's a personal goal. Try mixing in dumbbell press and if you have access to gym rings start working on ring dips. Shortly after I started ring dips my bench and dumbbell press went way up believe it or not.


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[u/Josh]

Originally Posted by Vincenttam

I'd like to go heavier but chest has always been my weak spot. I first hit 225 when i was 195.

How is your form on bench? I feel like that may be your issue. You definitely look like you should be benching a lot more than that.

[stevo_12v]

Calves look good(no homo) - gotta love asian genetics for easy calves..nice diamond shape. Need a better camera tho, got a pic from the back? :P (NO HOMO) hahahaha

[Vincenttam]

Originally Posted by u/Josh

How is your form on bench? I feel like that may be your issue. You definitely look like you should be benching a lot more than that.

My form is good but i use a normal bodybuilding form for benching. If i use my power lifting form i get get an extra 20-25 on easy. But i usually don't because i feel it all in my arms. (closer grip, feet dug way into the ground, ass still on the bench)

[Vincenttam]

Originally Posted by stevo_12v

Calves look good(no homo) - gotta love asian genetics for easy calves..nice diamond shape. Need a better camera tho, got a pic from the back? :P (NO HOMO) hahahaha

I do have the genetics for calves but you gotta understand i was about 30% body fat all my life until a few years after highschool. Highschool = no car, and not only that i played a lot of sports (varsitiy/jv badminton team.) I also walked to the park every Saturday and Sunday which was a 2 mile steep hill walk. Walked home, walked to get food, and i went to a lot of anime conventions. More walking lol. Calves are 17 inches when i measured them 6 months ago.

This was me 1 year into lifting when i thought i was big. Just some messing around when i was in china visiting my sick grandpa (rip) jan 2012.



This was taken august 25 2013. I was wondering how my back looked like lol (195lbs).

[Vincenttam]

Originally Posted by bfrank1972

Don't necessarily need to go heavier unless it's a personal goal. Try mixing in dumbbell press and if you have access to gym rings start working on ring dips. Shortly after I started ring dips my bench and dumbbell press went way up believe it or not.


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Unfortunately i go to a conventional gym. None of those olympic stuff. When my this subscription ends im going to just go to a nice mom and pop gym. Pay more but have less people yell at me for not wearing shoes haha

[bfrank1972]

Originally Posted by Vincenttam

Unfortunately i go to a conventional gym. None of those olympic stuff. When my this subscription ends im going to just go to a nice mom and pop gym. Pay more but have less people yell at me for not wearing shoes haha

Yeah I hear ya, I ended up buying my own set for $70 and mounted them in my fitness room. They're pretty fun actually. Anything to 'shake it up' - rings, alternating dumbbell and bench, lighten weights a bit and do extended negatives, even pushups - whatever work your muscles differently. I like both DB press and rings, increased my grip and wrist strength - in real life you can have huge chest and arm muscle strength, but if you don't have the wrist and hand strength you can't apply all that power.