TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here!
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Aron Wohlfart
Sr Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
I do my wprkout 100% at home. Some with body weight. Some with dumpbells.
I made a threat with the exercises i do.
What works great for me to gain and define my muscles (arms in ur case) is 3 sets of an exercise with high weights and then 3 sets of the same exercise with 5-10lbs less. And only 20sec breaks between the exercises (i usually drink some sips of water in those breaks)
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I do my wprkout 100% at home. Some with body weight. Some with dumpbells.
I made a threat with the exercises i do.
What works great for me to gain and define my muscles (arms in ur case) is 3 sets of an exercise with high weights and then 3 sets of the same exercise with 5-10lbs less. And only 20sec breaks between the exercises (i usually drink some sips of water in those breaks)
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IronJoe
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
If you want to pack on muscle, here's what I recommend:
1) Lift Heavy
2) Eat Protein
For #1, the only way your muscle is going to get physically larger is if you tax it - building muscle is about tearing and regrowth. The soreness you feel after working out is the microtears in your muscles regrowing - if you aren't constantly challenging those muscles in different ways with more and more fatigue, you will plateau.
For #2, Diet is incredibly important for building muscle - protein is the building block! Conventional bodybuilding formula for calculating your required protein: 1 to 1.5 grams of protein per LB body weight. So I'm at 180lbs, so in the past when bulking hard I've taken in at least 200g protein per day. About half in lean natural protein-rich foods, and the other half in protein bars/shakes. My typical macronutrient breakdown when gaining looks like 50% protein, 25% carbs, 25% fat.
Aron, I love that you mentioned Quinoa! Great stuff.
If you want to pack on muscle, here's what I recommend:
1) Lift Heavy
2) Eat Protein
For #1, the only way your muscle is going to get physically larger is if you tax it - building muscle is about tearing and regrowth. The soreness you feel after working out is the microtears in your muscles regrowing - if you aren't constantly challenging those muscles in different ways with more and more fatigue, you will plateau.
For #2, Diet is incredibly important for building muscle - protein is the building block! Conventional bodybuilding formula for calculating your required protein: 1 to 1.5 grams of protein per LB body weight. So I'm at 180lbs, so in the past when bulking hard I've taken in at least 200g protein per day. About half in lean natural protein-rich foods, and the other half in protein bars/shakes. My typical macronutrient breakdown when gaining looks like 50% protein, 25% carbs, 25% fat.
Aron, I love that you mentioned Quinoa! Great stuff.
Agent Coulson
Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Aron and Iron Joe thanks guys for the tips! I'm going to make up a plan and start this weekend!
Aron and Iron Joe thanks guys for the tips! I'm going to make up a plan and start this weekend!
Aron Wohlfart
Sr Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
im 5'11 and i wanna go to 190lbs.
Im on 176lbs now.
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im 5'11 and i wanna go to 190lbs. Im on 176lbs now.
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chaosprince
Sr Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Hey everyone, just wanted to update on my progress.
I finished my 90th day of P90x3 on Monday.
Before I was 140 now I'm 150 lbs. I feel way more cut and I'm around 20% stronger overall.
That was the end of my cut phase, and now in starting my bulk phase again by doing cross fit and protein shakes.
I started my first day of cross fit yesterday, and I'm literally having trouble moving haha, in a good way.
A month of this and I'll likely be at my goal weight of 157
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Hey everyone, just wanted to update on my progress.
I finished my 90th day of P90x3 on Monday.
Before I was 140 now I'm 150 lbs. I feel way more cut and I'm around 20% stronger overall.
That was the end of my cut phase, and now in starting my bulk phase again by doing cross fit and protein shakes.
I started my first day of cross fit yesterday, and I'm literally having trouble moving haha, in a good way.
A month of this and I'll likely be at my goal weight of 157
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Aron Wohlfart
Sr Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Awesome
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Awesome
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IronJoe
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Yeah planks and their variations are nuts. I like the moving planks and unsupported side planks with leg raise. Tough stuff.
Yesterday I attended two classes in a row - zumba then power yoga, one right after the other. I was absolutely drenched after two hours!
Yeah planks and their variations are nuts. I like the moving planks and unsupported side planks with leg raise. Tough stuff.
Yesterday I attended two classes in a row - zumba then power yoga, one right after the other. I was absolutely drenched after two hours!
Aron Wohlfart
Sr Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
I personally dont believe in planks. Didnt see any change doing them. I prefer to power 8-9 diff situp and crunch variants in a row.
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I personally dont believe in planks. Didnt see any change doing them. I prefer to power 8-9 diff situp and crunch variants in a row.
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yepimazombie
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Planks work an underlying muscle known as the transverse abdominis. Though planks may not help you develop "shredded" abs, it is the muscle that helps support all other movement functions. Without a strong transverse, your low back will have excess stress placed on it during normal abdominal exercises. It also will help preserve your low back while doing more complex exercises like squats, dead lifts, power lifts, and even pull-ups and push-ups. It is pretty much your built in weight belt.
yepimazombie
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
just stumbled across this thread. I wish there was an easier way to find it, or a dedicated "fitness" section for people trying to get in shape for costumes. Anyways, just figured I would share my story a bit. I (as a lot of you are) am in the process of building a Spidey suit. I am basing mine off of the comic book. In the comics he has a much more athletic build than he does in the newest movies. For that reason I designed a workout that places emphasis on shoulders, arms, back, quads, and calves since those are the most developed muscles on comic book Spidey. I am a personal trainer so having time to workout has not been an issue yet. Since I started working out this way, I have gone from 172 to 183. I've added an inch to my chest, 3/4 inch to my arms, an inch around my shoulders, 1 1/2 inches to my quads, and 1/2 inch to my calves. Biggest downside of "bulking" is that you put on a bit more body fat too. I was at 10% and now I'm at 11.5%. Still able to see some abs though which is a plus. I look forward to reading about everyone else's progress and keeping up with this thread. It's awesome to have a thread with so many like minded people. If anyone has any fitness questions for me personally, I always welcome PM's.
just stumbled across this thread. I wish there was an easier way to find it, or a dedicated "fitness" section for people trying to get in shape for costumes. Anyways, just figured I would share my story a bit. I (as a lot of you are) am in the process of building a Spidey suit. I am basing mine off of the comic book. In the comics he has a much more athletic build than he does in the newest movies. For that reason I designed a workout that places emphasis on shoulders, arms, back, quads, and calves since those are the most developed muscles on comic book Spidey. I am a personal trainer so having time to workout has not been an issue yet. Since I started working out this way, I have gone from 172 to 183. I've added an inch to my chest, 3/4 inch to my arms, an inch around my shoulders, 1 1/2 inches to my quads, and 1/2 inch to my calves. Biggest downside of "bulking" is that you put on a bit more body fat too. I was at 10% and now I'm at 11.5%. Still able to see some abs though which is a plus. I look forward to reading about everyone else's progress and keeping up with this thread. It's awesome to have a thread with so many like minded people. If anyone has any fitness questions for me personally, I always welcome PM's.
osric
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
There's a great fitness forum over at cosplay.com. It's right at the top level of the forums there - hard to miss
There's a great fitness forum over at cosplay.com. It's right at the top level of the forums there - hard to miss
yepimazombie
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Hey thanks for the heads up!There's a great fitness forum over at cosplay.com. It's right at the top level of the forums there - hard to miss
ShadowCharizard
New Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
If any of you have an Xbox One, I HIGHLY recommend Xbox Fitness. It's sooo good! The MOSSA cardio workouts are a ton of fun, and I began to see (proper) results by the second week. I like to do three, less intense, 10-minute workouts, and then a 30-minute MOSSA fight workout. It's a pretty intense hour of movement.
I'd also like to add that this is a recommendation based on a guy who is, in no way, any kind of fitness expert. But whatever I'm doing is totally working. Cardio training now, then back to weight training once I get more lean. It's kind of hard to work on abs when you can't see them... -_-'
If any of you have an Xbox One, I HIGHLY recommend Xbox Fitness. It's sooo good! The MOSSA cardio workouts are a ton of fun, and I began to see (proper) results by the second week. I like to do three, less intense, 10-minute workouts, and then a 30-minute MOSSA fight workout. It's a pretty intense hour of movement.
I'd also like to add that this is a recommendation based on a guy who is, in no way, any kind of fitness expert. But whatever I'm doing is totally working. Cardio training now, then back to weight training once I get more lean. It's kind of hard to work on abs when you can't see them... -_-'
Aron Wohlfart
Sr Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Ok so they will be added to the routine
Thanks
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Ok
so they will be added to the routineThanks
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yepimazombie
Active Member
Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
- - - Updated - - -
Hey no problem man. I hope I didn't come off as arrogant when I typed that. I was in a hurry to get to my next client. I'm a personal trainer and LOVE talking Spider-Man and fitness, so I plan on spending a lot of time in this thread. I'm always open to PM's as well for more specific fitness/nutrition questions.Ok
Thanks
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- - - Updated - - -
That sounds awesome man! Do you mind if I ask what your overall goals are? What your nutrition/supplement plan is like?
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