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07 Jul 2009 - 18:0716880
Muscle Building
So yeah, lots of people are talking about weightloss, but I figured a lot of us bulk up muscle for costumes. If so- how do you do it?

I'm about to start a bit of an excercise/healthy eating plan myself so my arms will be less skinny girl. So I was going to have a go at some weight lifting and press ups. I have stupid weak arm strength so I can only do catlicks (A name I once heard for press ups where you are on your knees). However my strongest muscles are my stomach ones so I can do sit ups like nothing.

Tab


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07 Jul 2009 - 18:1916884
Ah I have really weak and pathetic arms too >__< I don't intend to bulk up though or anything because if I became strong I wouldn't be me anymore! However Axenblade was talking about bulking up for a couple costumes so I'll talk to them and poke them onto this thread! (Great idea by the way Tab!)

I'd also be interested in how people do this. I've never really bothered to change my body shape for a costume, I'm too lazy


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xx Tetra xx
07 Jul 2009 - 18:3716888
Heres a great place to start, its also a good place to get the truth behing alot of the lifting bull that you get fed if you are female (no, you cannot become huge if you do less reps of a heavier weight than a million reps of a light weight) .

http://www.stumptuous.com/

Please, don't start this only for a cotstume, its a great and more effective way of getting yourself fit but you can't get paranoid about weight as you will increce weight with muscle gain.


BTW, argos do a great basic 15KG dumbell set starting from under £25.

DO NOT FEAR THE FREE WEIGHTS!



Last edited by infinitydragon (07 Jul 2009 - 18:38)
07 Jul 2009 - 18:5216892
Taking up a form of dance is a good way of building muscle in your legs if anyone is looking to do that!


08 Jul 2009 - 05:3216925
I do weight lifting as a way to strengthern my heart. I started when I was doing my stunt person training.

There are ways to gain strength in your arms. I use Poi as well as free weights at home. I find that the best way to strengthern the arms is to do what they call 'Resistance Training'. Basically, its doing the exercises but instead of doing them at speed you slow down and hold for a couple of seconds at the end of the rep. By taking your time with each rep you are making your arm muscles work more. Therefore, build up strength quicker. You don't need to increase the reps.

I do 3 sets of 8 with 5.5 kg free weights. I do about half hour each day. I start on my stepper machine doing about 4 mins of a warm up. I then do my arm exercises, then my legs. I then finish off the weight training section with my sides and tummy muscles. I then do two lots of different set ups (about 60. Theres no need to do anymore than that). I then cool down by doing face exercises (just as important as the rest of the body). I do this about 6 days in a week.

If you are just starting out. Only do 3 days per week and the add a day after each month. Only to 2 sets of reps builing up to adding a 3 set when you feel ready. You don't need to do anymore than 3 unless you plan to be a marathon runner.

Dance is a great way to build strength, I agree.


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Last edited by Sephirayne (08 Jul 2009 - 05:34) Reason: spelling
08 Jul 2009 - 09:4616932
Careful - this doesn't apply to Tab, but ladies, be aware that building up muscle can make it very difficult to find clothing to fit afterwards.

I'm in the strange position where my body creates muscle absurdly easily, which might sound like a good thing, but clothes shops and pattern makers don't believe that female bodies are allowed to have large biceps, broad shoulders and muscular calves. When making costumes with sleeves, I always have to cut the sleeves to a pattern at *least* one size larger than everything else which can make fitting awkward.

I can't advise on how to do it - as I said, my body seems to do it on a whim - but I thought I'd share my personal experience of large muscles.


08 Jul 2009 - 13:1216947
Here is what I was taught by a friend (body builder and coach...)

1. Body type - There are limits to how big we can get which are dependant on our genetic makeup. I was told that no amount of sweat, drugs etc would turn me into Arnold Scwarzeneggar (not that I wanted to get that big. But point is there are limits based on our own individual makeup. eg my dad has large build, so does my brother, whereas I more resemble my grandad who always had a lithe/athletic build.

2. Reps - Doing lots of 'easy' reps builds no actual bulk (muscle) but instead produces more stamina. Think about it - Marathon runner = skinny but can jog for miles, 100m sprinter = huge but power lasts only for 100 m then exhausted, Olympic weightlifter = Ginormous but exhausted after 3 lifts!

3. Weight - The muscle will build bulk after it has been 'overtaxed'. So choose a weight where you can only manage between 8-10 reps. If you cannot physically move the weight more than 10 times you are doing it right. Then you can work another muscle group while this muscle recovers and then you can repeat a second set.
Muscle building is the bodys way of trying to manage the same weight easier next time...In actual fact the burning pain is partly the sensation of muscle fibres breaking. But they will heal during the repair period and so the muscle bulk increases.

4. Repair - An essential part of muscle building is the repair period. After a heavy workout the body needs to repair the muscle fibres and build new muscle tissue. So it is important to have at least 2 days rest between training sessions - ie do not train everyday.

5. Warm up - Since you are using a weight which greatly taxes the muscle it is important not to hit the weights cold. ie do some warm up exercises first, otherwise you could tear a ligament.

6. Nutrition - your body will require more callories because you will burn up a heck of a lot doing all this hard work. Then during the repair period your body will want lots of protein to build muscle fibre. Some things are known to be good natural food suppliments eg. Tuna fish is excellent grade 'A' protein with no fat and pineapple fruit has a great enzyme in it which helps the body break down and absorb the protein.
Muscle gain products also have a high concentration of proteins enzymes etc designed to give your body what it is craving for.
But don't eat before the workout. Eat afterwards when you feel tired and hungry. Also don't forget to drink if you have lost lots of fluid.

7. Which exercises? Every muscle works by contraction. You can tell when the exercises are working the muscle group you are targetting - you can feel which muscles are working. Anything which causes resistance to your muscle movement can be used. Free weights use gravity which produces the resistance. Other gym exercise machines use springs and rubber elastic to provide resistance. You can even use your own body as a weight eg pull ups, push ups. Resistance is resistance. If you manage the 8-10 rep target you can use it to build muscle.

8. Breathing - Don't forget to breathe! If you hold your breath during these exercises your face will slowly turn bright red and eventually your head will explode.
Srsly though, slowly breath out on the lift and in on the relax. (you can also growl through clenched teeth on the lift if it helps =P )



My advice to you, because you want to work on your arms, is get some free weights so you can do your workout when you are in the mood.
They usually come with various exercise instruction sheets and pictures. Do some warming up with an 'easy' weight before you begin. Then find what your weight setting is for a set of 8-10 reps. Curls will develop your biceps, via dumb bell or bar. But you may find you quickly run out of steam with the bar because you are effectively working out both arms at the same time. So it is easier to work on one arm at a time with a dumb bell. While you are working the other arm the first arm can be recovering getting ready to do another set.
Push ups will develop your triceps (reverse side of biceps) Also bench press will work them, but be carefull with bench press. In a gym you would have a buddy standing over you in case you get into difficulty. You shouldn't really do bench press on your own because if you run out of steam no amount of will power will push those weights up and you could get trapped with them lying across your chest. (I won't lie and say I have never been in this situation but you're pretty helpless if you're pinned down by your own weights! and I was told off by my body building friend for pushing myself too hard on my own. Then he admitted he also did it once and bruised all his chest. =P



With your new eating regime and rest days you will build muscle! Note that muscle ache always comes the day After! But you know you are doing it right if the day after you feel really tender.

Oh also, I don't think it is just a vanity thing but I find it really helpfull to work out in front of a mirror - that way you can see that your arms are in the correct positions, and it is a mental boost to see the muscles working. Even if you do pull some faces no one else should see. You'll see what I mean ha ha ha . Have fun.
Next time I see ya I shall want to see what you've got.



Last edited by Ranma1-2 (08 Jul 2009 - 13:23)
08 Jul 2009 - 13:1816948
Fantastic set of advice there Steve!

Looks like I'm going to have to get some weights. Regular Gym trips will be too expensive for me especially as I'm going self employed soon so they look like my best option.

Tab


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08 Jul 2009 - 13:3016949
You're very welcome.
Oh one last piece of advice..if you get your weights from Argos or somewhere like that let me warn you the box is Impossibly heavy! -because every weight is in there, so take someone who is reeeealy strong with you and have the car nearby. My lad made this mistake and I had to rescue him with the car. He only got about 100 yards from the store. ^^


08 Jul 2009 - 13:4416950
Those are some fantastic tips. Thanks for those!


08 Jul 2009 - 14:0416952
the other thing I would add to the workout advice is about diet. You want to be consuming a lot more calories than normal and at regular interviews.try to eat 6 times a day,every 2 and a half or 3 hours,and you want each meal to contain about 500 calories if you are a bloke.Unless you want to spend most of your day in the kitchen constantly preparing and cooking food I strongly suggest making 2 or 3 of your meals powdered protein shakes. Whey protein is good or if you are lactose intollerant then try soya protein.I use this,and mix it with soya milk and 2 or 3 bananas in a blender,it's quick and easy and high in protein.

Also the quality of food you eat is important if you want to build good quality lean muscle with a minimum of fat.Obviously 6 pizzas a day is NOT the way to go,even if it does give you your target amount of calories. The best diet to follow is low sugar,low fat and avoiding processed food as much as possible. Avoid bread if you can and if not then avoid white bread and only eat brown,and try to cut down on the amount of bread you do eat.



Last edited by leumas (08 Jul 2009 - 14:05)
08 Jul 2009 - 14:1516953
best bet would be to probably message Defrain on here

he knows alot about this shiz


08 Jul 2009 - 14:4016955
I have a wheat allergy which makes having high carb and protien food on the go with me rather hard. Sandwiches are just not an option really.

Lucky for me I'll be working from home soon though so awesome ultra cooked from scratch meals for me.

Tab


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08 Jul 2009 - 17:3916968
yeah I avoid wheat too,eat plenty of fruit and veg,oats,porridge,chicken and stuff like that,make sure you eat as soon as you've finished working out or no later than 15 minutes after,otherwise you really miss your chance to grow.Try and have a liquid meal as your post workout meal,like a protein shake,and try addinga spoonful of honey to replace what you lost in the workout.
Make sure you increase weight with each set,and that the last set you lift you can only manage about 6 reps. Try a set of 12 reps,increase the weight and do 10 reps,increase the weight again and do 8 and finally 6 reps of the heaviest you can manage.

As long as you increase the weight every week and keep consuming lots of calories each day you will grow and get stronger.

try to concentrate on one body part per session,legs,then back,then chest and shoulders, then repeat the next week.You will naturally get a six pack if you do this and eat right so no need to waste time doing sit ups,and arms will naturally get bigger so no need to have a seperate session for arms.Bicep curls are pretty useless as they only tone you and don't make your arm grow much but if you want to do them do them with your back,tricep dips are better as working on your triceps gives the appearance of bigger arms much faster,you can do them when you do your chest and shoulders.



Oh one thing I forgot,try working out as late as you can in the day.

Oh and if you do stretches in between sets it helps counteract the build up of lactic acid and prevent the soreness



Last edited by leumas (09 Jul 2009 - 09:38)
09 Jul 2009 - 12:4116992
a book called body for life

buy it its AMAZING and actually works

http://www.whsmith.co.uk/CatalogAndSearch/ProductDetails-Body+for+Life+-9780007149674.html


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Last edited by MangaChild (09 Jul 2009 - 12:42)
10 Jul 2009 - 06:5117027
Quote leumas:
Oh and if you do stretches in between sets it helps counteract the build up of lactic acid and prevent the soreness


this is so vital, and i've known so many people who think they can excersise without stretches. while i was at high school (and a serious long distance runner) on my tutor's request i led all the pre-excersise stretch routines (because i'd been properly trained by a track trainer (and possibly knew more than the teacher did)), and had no sympathy for the ones who tried to shirk off doing it when they had crippling pains for the rest of the day.

if people aren't sure, the best place to go and learn warmup techniques cheaply is a karate class. they pretty much do all the warmup excersises that i used and more.

[edit]

i should also mention the importance of cooldowns... simple shaking off of the limbs excersised, like you're shaking water off them. just as important as warmups.


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Last edited by xaerael (10 Jul 2009 - 06:52)
10 Jul 2009 - 07:5317036
Quote Odangochan:
Careful - this doesn't apply to Tab, but ladies, be aware that building up muscle can make it very difficult to find clothing to fit afterwards.

I'm in the strange position where my body creates muscle absurdly easily, which might sound like a good thing, but clothes shops and pattern makers don't believe that female bodies are allowed to have large biceps, broad shoulders and muscular calves. When making costumes with sleeves, I always have to cut the sleeves to a pattern at *least* one size larger than everything else which can make fitting awkward.

I can't advise on how to do it - as I said, my body seems to do it on a whim - but I thought I'd share my personal experience of large muscles.


Yes, my body is the same. But thats down to me having extra testosterone in my body. So I do have a weird shape for a lady.


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