Hello boys and girls...if there are any girls on here

Iv just qulified as a Personal Trainer and looking for some exsperiance points now, so if you have any fitness questions weather it be diet or how to gain muscle or anything else just fill it in here or privatly inbox me and I'll do my best to help you out! Its all free of course I'm just looking for the exsperiance, cheers!

How can I reduce my forearm pump, say on back day after I do deadlifts(I use straps on my higher weight) I go to do chinups my froearms feel like they are gonna explode and I cant hang on so I have to use my straps again which I dont like using, any tips?

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Your not getting rejected, you seeing if she has good taste.

Hi mate slightly more infor needed, have you had any injury there before?

If I was you I would restart in the endurance phase of my training and reduce the weight of the deadlifts and then see if that has any effect, I personally use a 20 week cycle that works well

Other then that it may be worth looking at your technique and altering it slightly so to reduce the stress, it could also have something to do with your carples, radius or ulma, is it on the top part of your forearm where you feel it or more all over? If its the top part then you need to strengthen your brachioradialis which houses your radial nerve, a good exercise would be holding a stick out, in the middle have some string and a weight tied on the end in front of you (elbow's slightly bent) and you need to bright the weight up to the top of the stick and back down in a curling kind of fasion as seen here:

http://www.youtube.com/watch?v=h7BqGOu_R0c

But yea if you could give me just a bit more detail and I should be able to help alot more, in regaurds to starps I would say use them for now and then when we have worked out the problem you can eventually stop, hope you found this helpfull and any other questions feel free to ask!

Tuck

Don't do chinups and instead do another excercise in which your entire body weight isn't being drawn through your fingers and forearm muscles. Preacher curl or dumbbell curls.

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“Nothing is impossible, the word itself says 'I'm possible'!” ~Audrey Hepburn

This is me today:

http://imageshack.us/photo/my-images/81 ... 028ny.jpg/

At the photo I`m not pressing my musles or anything, just relaxed.

How can I get my body to look like Daniel Craig`s? Should I start on diet?

Thanks.

The good news is you have the body to do it....the bad news is its ganna take ALOT of work, to get that Daniel Craig sort of body your ganna need to tone and strengthan pretty much everywhere, and yes you will need a diet, the good news is the diet complements the training and vice versa:

Right diet first, the basic rule is simple: No Sugar, so no tomarto sauce, no soft drinks, no alchole, not even a martini shaken not stirred!

The general rule is that if the carb content contains under 30% sugar its ok, its litrally you are what you eat, you put shit in your body your ganna get shit results so heres what I can recommend, Please note as a Personal Trainer I can only RECOMMEND what you can eat nothing else:

Ommlette for breakfast, not cooked for too long cooked prefrably in macadania oil, if not then olive oil but it will be detrimental to results...

Then for lunch try and boil down a stock cube put in loads of vegitables, whatever you like there all good and hold alot of fibre, therefore no calories, some sweet potatoes and some chicken and if you can sweet potatoes and all the brocholi and colliflower you want, these 2 vegitables are amazing foods, they just taist like shit but beggers cant be choosers

For dinner maybe some steak and some wholegrain pasta with some salad and a sprinkle of olive oil

Also break your meals into 6 portians rather then 3 big ones, what I do is cook it all on the weekend and freeze it, eat every 3 hours ish and there just microwavable, there simple and take like 10 mins to cook

Now I'm not going to lie for the first few weeks your ganna feel horrible, its normal, your body needs to adapt to this new diet afterwards your have more energy and feel good, but you just need to stick with it!

Now clearly you cant get those sort of muscles without some sort of suppliment, theres alot on the market, go for quick reacting whey protein, its the best by far, if your protein powder says the words "propreity blend" on it then you've been sold snake oil, those words mean that its cut with all sorts of stuff, so dump that.

The best way to take it is simple mix it with:
250ml of water
2 bananas
1 other form of fruit (I personally use blueberries)
Sunflower seeds

Blend it all up take it half before your workout then NO LATER then 15 mins after, otherwise your loose the effect, then upto 90 mins after have some carbs and protein, eg sweet potato and chicken.

Right now for the gym plan, all I can really say is that you need to go though 3 main phases of training in a pyrimid kinda scheme:
1) Endurance (4 weeks) 8-12 reps 2-4 sets at 70-80% Intencity at a slow tempo
2) Hypertrophy (4 weeks) 6-12 reps 4-6 sets 75-85% Intencity at moderate tempo
3) Strength (4 weeks) 1-5 reps 4-6 sets 80-100% Intensity at moderate tempo

Now try and make the last week of the first part overlap with the first week of the second so 3rd week of endurance overlap it with the 1st week of hypertrophy.

We need all 3 for our body to support us, you cant just stick to 1, because your be ulitimatly doing nothing

What alot of people make the mistake of is going straight into strength, they a) dont know what there doing and b) wont see any gains

The idea of gymwork is balance, so if you work your chest then also work your back, not necisarrally in the same day but enough times and also when you eat, eat at the table, we need to in the anabolic phase so your body is making the most out of the nutriants

I would recommend going no more then 3 times a week for no more then 1 hour, any more then your werent working the right intencity.

Other then that if you do deadlifts at a heavy weight, just a rep or so it will get the testotorone relese and your put on muscle easier.

With all this in mind please warm up and cool down as well as streching off, this will help develop your muscle and give you increased flexibility.

Anyway hope this helps as I cant sit down and have a consultation with you I cant really right you a full on exercise program, however if you get a fitness instructor at your gym too and post it ill be more then happy to tweak it for you

All the best and hope this helps any more info just ask,

Tuck

JetLife, also it may be a case that your simpually gripping the bars too hard, however without seeing I cant really say any more but freeweight exercises are a good shout

Well, this is going to be helpful.

The thing is that I already workout.

I have a 3 day workout plan, day 1 chest and biceps, day 2 back and triceps and day 3 shoulders and legs.

I`m at a point now were I`m trying to reach 100% at the fourth serie, I do 8 reps and 4 series of every excersice. For each body part I do 3 excercises.

Since I thought in order to make hypertrophy you need to go untill muscle failure that is my goal every time I hit the gym. But I recognize I`m not at 1 hour of workout, it takes me one hour and a half. So Imma try to reduce the time, and improve my diet plan.

About omelettes: isn`t it bad for your healt to eat eggs every day?

Dont eat the yoke you should be fine, but you can vary it up just follow the 30% rule

An hour and a half is WAY too long, useally warm up is around the 5 min mark and cool down and streching your looking at 15 mins, you should only be doing exercises for 45 mins...also with an hour and a half your doing much more damage to your body I can fit a workout into 20 mins and im fucked, but yea just try that first and theres no point of going into hypertrophy if you havnt done endurance cause your trying to build on bone, endurance phases lay down the muscle for you to grow in hypertrophy then the strength lets you fill it with real tone and definition, now this is ganna take a while to do, but thats the ultimate thing of fitness you just do the same cycle until you want to keep yourself in 1 place or do something like fat burn

Now another important thing to mention...get your self tested by your doctor or fitness instructor via capilleries not machines, the machines can be upto 10% out so there useless, for best results try and keep yourself at around the 15% body fat margine, this is where your body will tick over prefectly, and your look relitivly athletic at 15%

But I would suggest restarting your program to ENDURANCE first so you can lay the foundations, its like building a house have to go down before you can go up!

Also I'm just looking at your picture if you can upload one from your side you may need to do some back work and some more streching, you may have something called Kyphosis (most people including me do) Its perfectly treatable and isnt that bigger deal this is purely posteral and most the time superficial, but if you could take one to the side for me I will know more, it could also just be that your pecks are tight, if thats the case I'll tell you about self myofascial relese but it could just be the angle of the picture!

Any other info gimmie a shout
Tuck

Here are some more pics:

http://imageshack.us/photo/my-images/54 ... 030hg.jpg/

http://imageshack.us/photo/my-images/24/foto0031mk.jpg/

http://imageshack.us/photo/my-images/20 ... 032aq.jpg/

Now I don`t want to sound cocky or something, because if I`m following your advices is because I feel I need to take a step further in order to achieve my goal. Asking for help is that step to me; but what I`m saying is that I think I already have a nice muscle in my body, been doing gym for years now.

I abandoned for like 2 years but now I`m back and I`ve gained almost the muscle I lost in those years.
Perhaps you might see it now with new pictures, or maybe I`m the one thats wrong.

Also, I`d like you to be my trainer fully if you have the time and want to invest in my as a project, because I haven`t explained to you that in my gym there is no personal trainer.

I`m the one that chooses the excercises and the one that performs it; main reason is that it`s just a place with weight lifting benchs. It`s at the same place I practice fencing and no one is a trainer.

So now you might see why it`s so hard to get results; but at the moment I don`t want to pay for a real gym with trainer. Am I asking too much?

Hi mate,

Unfortunatly this is my job so I would need money too be your trainer, and also I wouldnt be allowed to work in your gym, so thanks but I cant really say yes unfortunatly!

It seems that you have a mild case or lordosis in your back so you might want to think about back exerorsices!

Also you do know the idea of a personal trainer is that we choose the exorsice because we know how the body reacts, you dont need a trainer if your ganna choose the exorcise lol

Anyway any other fitness tips feel free to ask
Tuck

You are right, and thanks for the advice.

Im deffinitively keeping my eye on this topic.

Thanks ninja but I wanna stay with the chin ups cause they work my back a lot more than db curls or preacher would and give me a better arm workout too.

And Tuck I think you might be onto something with my grip, the place that gets really pumped and hurts is the underside of my forearm(where I'm vascular) I think its caused because I have big calluses on my hands from working out n working with my hands. They get pretty sore sometimes so I avoid grabbing the bar in the palm of my hands cause the calluses get pinched between my fingers and the bar, so I place the bar right on my calluses closer to my fingers which I think places more stress on my forearms.

Make any sense Tuck?

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Your not getting rejected, you seeing if she has good taste.

If its hurting when your using underarm grip then the chances are its your Bicep that could be the problem, as that inserts radius (forearm bone) so it could be that...

The calluses theory is an intresting one...I would think it isnt helping and if I was you I would try to file them down, other then that can I ask what you do? It may help to pin point it more

But yea I think it would have mostly to do with your biceps if I'm honest as theres about where they attach onto and also there main job is to suprinate the hand so if your getting forearm pains I would look there

Hope this helps
Tuck

Its not just when its underhand, take yesterday for example; I was doing dumbbell shoulder press. I stretched first then did;
1 set - 50lb x 15 reps to warm up
2 sets - 95lb x 6 reps
1 set - 75lb x 10 reps
1 set - 55lb x 14 reps

This was my first shoulder exercise and by the end of it my forearms felt like they skin was going to tear they were so pumped.... Any ideas?

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Your not getting rejected, you seeing if she has good taste.