Workout routine? - FreeiPodGuide Forums

chrome89k

04-07-2007 23:43:00

Heres my workout...

day 1. All push exercises... (ex. bench, dumbell press, tricep extensions, etc... all upper body)
day 2. All Pull exercises... (ex. Tricep pull downs, curling, pull ups, chin ups, etc... all upper body
day 3. LEGS
day4. REST! VERY IMPORTANT

with this, yes you do workout same muscle groups, BUT different parts of that muscle... sometimes when you do biceps in general, and chest in general, you are targeting both push and pull muscles, and thus do not get the MOST out of those individual parts of the triceps for example....

idk if anyone is into supplements... but i take Superpump 250

http//i127.photobucket.com/albums/p148/chrome89k/Gaspari.jpg[" alt=""/img3a1d690e0e]

li Increase the muscle building power of your workout by 250% as compared to placebo!
li Up to 5 times the muscle building power of a regular workout!
li Same workout – Up to FIVE TIMES more muscle!
li Drop Body Fat in a single dose!

Bullcrap? Maybe... BUT i do notice a significant difference in muscle mass, and endurance while working out... Skin tightens, veins show... just DRINK alot of water in a day, resulting in many trips to the potty...

Dont take supplements when expecting to go out on a date... i personally fart alot and these are LOUD and DEADLY

J4320

04-07-2007 23:56:02

Compared to placebo... lol. lol

x323smostwantedx

05-07-2007 01:10:16

Heres mine

Nothing (

I really need to start working out, a week ago I played soccer and after 5 minutes of running (not sprinting) I was feeling dizzy, out of breath and I stopped playing (. I want to workout but I never do it eventhough I say I do.

Does anyone know of any good workouts for the stomach and arms that I can do at home with no equipment? I want a strong stomach and arms, not big muscles, but u get it. THANKS

tracemhunter

05-07-2007 01:13:58

whatever you decide to do, you need to be doing squats, deadlifts, shoulder presses, and bench presses to get a good frame. don't be an idiot that does biceps and chest three times a week.

topbillin1

05-07-2007 01:30:32

I want to muscle up a bit, I've gotten a bit fat and I want to tone up.... My goal is to get to 200 pounds at 10% bf, I'm 195 at 23% bf right now, lol.

I want definition and I want to get stronger. Check out my first post, I just wanted a routine that won't drain my shoulders / triceps since that's my weakest point.

I know I need to squat to gain mass, that's a must.

TryinToGetPaid

05-07-2007 05:11:17

I climb stairs for work.

Working 12 hours a day really limits what I can and can not do. After I finish up traveling I am going to start working out heavily and then learn some fighting techniques. Whether or not I actually fight is another story....

MyungChunHa

05-07-2007 05:21:02

[quoted7b68052c6="topbillin1"]I want to muscle up a bit, I've gotten a bit fat and I want to tone up.... My goal is to get to 200 pounds at 10% bf, I'm 195 at 23% bf right now, lol.

I want definition and I want to get stronger. Check out my first post, I just wanted a routine that won't drain my shoulders / triceps since that's my weakest point.

I know I need to squat to gain mass, that's a must.[/quoted7b68052c6]
You should have a routine to strenghthen the shoulders and triceps, start low and build the endurence in the muscles by doing many reps with low weights, then build up until you have a good foundation to work on. If that's your weakest point, that should be your biggest concern.

You should head ove to menshealth.com and go to the discussion area, I've just started to go there and I've learned more in the past week then I've learned in the past 6 months.

If your goal is to gain mass, you should be doing compound exercises (movements that work more than one muscle) and doing a full body routine. Isolation movements are ok, but they aren't very effective when used alone. They should be the last part of your routine and the ones that you spend the least time doing. You should definitely do squats, as your legs will produce the most testosterone, which will help you in the long run. Try to lay the curls and such to rest and concentrate on military presses, pull-ups, bb bench, ect.

Also, don't do endurence running, try HIIT, which I'm still trying to learn myself, so I won't comment on it, but I have heard that running is a catabolic (I think that is the word) exercise, which means it will use muscle tissue as fuel when you start to run out of calories and fat. Meaning, you'll gain less after working out. Again, I'm still learning myself so bear with me.

Diet is very important too, but I don't feel like getting into that, just try out the essential reading section at the disscusion forum in menshealth.com, it's extremely helpful.

turbohim

05-07-2007 08:10:39

http//www.sportyshealth.com.au/shop_image/product/668527b888f74400d398d568a36bbd33.jpg[" alt=""/img295e09ad8a]

I've heard it's bad for you but it's done nothing but wonders for me.

PrizecarnivalNATE

05-07-2007 08:26:11

that stuff is amazing, I used that for a while. I recently bought this new stuff called No Vapor. Its a muscletech product too and its AWESOME, but its also really expensive right now (70$)
My workout is 6 days a week each day different muscle group(legs, arms, back...) and the last day is a w/e i feel like.
Currenly 6'2" 230lbs max bench 300

Gigante

05-07-2007 09:39:15

I tend to do exercises that are not isolated on any particular muscle.

Monday - Upper Body
Tuesday - Lower Body
Wednesday - Rest
Thursday - Upper Body
Friday - Lower Body

I think people that work one isolated area per week are missing out because they are only working each muscle 4 times per month. Seems silly.

Abs everyday is a given since they can't really be over-worked.

chrome89k

05-07-2007 12:11:38

[quote1917183def="turbohim"]

http//www.sportyshealth.com.au/shop_image/product/668527b888f74400d398d568a36bbd33.jpg[" alt=""/img1917183def]

I've heard it's bad for you but it's done nothing but wonders for me.[/quote1917183def]

hmmm.... what exactly does that do in comparison to the one that i posted up there....

same basically.... or...?

AMoore913

05-07-2007 12:34:10

You need to do as many compound movement exercises as you can. Squats are GREAT for that. Bench dips are good too.

If you're trying to lose weight, you probably want to eat 6 small meals a day, and only eat a lot of carbs right before the workout. After the workout is a great time for a supplement if you want to use them. Something with a high glycemic index, such as kool-aid or something helps the supplement get to the blood and working a lot faster.

Hope that helps.

FreeOffersNow

06-07-2007 16:54:42

[quotea937e3dc5a="J4320"]Here's mine

Sunday - 2 Mile Run
Monday - 1 Mile Run + Chest/Triceps
Tuesday - 1 Mile Run + Legs
Wednesday - 1 Mile Run + Biceps/Back
Thursday - 1 Mile Run + Shoulders + Muscle Stretching
Friday - 1 Mile Run + 300 Workout (well I've always planned on doing it but every Friday I always end up skipping it lol)
Saturday - 2 Mile Run

Oh and I forgot to add - I do my ab workouts every day except for Saturday and Sunday. I kind of alternate hard and light ab workouts though so I don't overwork them.[/quotea937e3dc5a]

I didn't read the whole thread so I don't know if anyone else said it already...but you're setting yourself up for injury. Your body needs time to rest/recover/rebuild...and you're not giving it a chance. Sometimes a day of rest is more productive than a day at the gym.

FreeOffersNow

06-07-2007 17:40:24

[quoteee1da5a1f6="J4320"]Here's mine

Sunday - 2 Mile Run
Monday - 1 Mile Run + Chest/Triceps
Tuesday - 1 Mile Run + Legs
Wednesday - 1 Mile Run + Biceps/Back
Thursday - 1 Mile Run + Shoulders + Muscle Stretching
Friday - 1 Mile Run + 300 Workout (well I've always planned on doing it but every Friday I always end up skipping it lol)
Saturday - 2 Mile Run

Oh and I forgot to add - I do my ab workouts every day except for Saturday and Sunday. I kind of alternate hard and light ab workouts though so I don't overwork them.[/quoteee1da5a1f6]

I didn't read the whole thread so I don't know if anyone else said it already...but you're setting yourself up for injury. Your body needs time to rest/recover/rebuild...and you're not giving it a chance. Sometimes a day of rest is more productive than a day at the gym.

J4320

06-07-2007 18:25:30

If you'll notice, each muscle area has time to rest. Oh and I don't see anything wrong with cardiovascular training every day. Where do you think I'd get an injury judging from my schedule?

MyungChunHa

07-07-2007 07:38:00

[quotebe9d9c518d="J4320"]If you'll notice, each muscle area has time to rest. Oh and I don't see anything wrong with cardiovascular training every day. Where do you think I'd get an injury judging from my schedule?[/quotebe9d9c518d]
I personally don't think you'll setting yourself up for injury, but everyone is a little different and he has a point about rest.

You actually have a good routine depending on what your trying to do, it sounds very isolated and more like a toning type of workout. If your trying to get cut up and not bulk up that's a perfect routine, not too much running and you adequate rest. I wouldn't do the 300 workout right after you did your shoulders though, as that's a muscle that will be worked in every compound upper body technique. Why don't you stretch every day either?

Also another thing is, I've learned that if you alternate between exercises performed and never really do the same exact workout (either every time you go or every once in a while) you'll receive more gain than if you doing the same thing over and over, because your body will get used to that routine, you'll eventually stop getting sore after workouts and it will hinder muscle growth

Iloveipods2

07-07-2007 12:46:00

[quoted3b406d67b="chrome89k"]Heres my workout...

day 1. All push exercises... (ex. bench, dumbell press, tricep extensions, etc... all upper body)
day 2. All Pull exercises... (ex. Tricep pull downs, curling, pull ups, chin ups, etc... all upper body
day 3. LEGS
day4. REST! VERY IMPORTANT

with this, yes you do workout same muscle groups, BUT different parts of that muscle... sometimes when you do biceps in general, and chest in general, you are targeting both push and pull muscles, and thus do not get the MOST out of those individual parts of the triceps for example....

idk if anyone is into supplements... but i take Superpump 250

http//i127.photobucket.com/albums/p148/chrome89k/Gaspari.jpg[" alt=""/imgd3b406d67b]

li Increase the muscle building power of your workout by 250% as compared to placebo!
li Up to 5 times the muscle building power of a regular workout!
li Same workout – Up to FIVE TIMES more muscle!
li Drop Body Fat in a single dose!

Bullcrap? Maybe... BUT i do notice a significant difference in muscle mass, and endurance while working out... Skin tightens, veins show... just DRINK alot of water in a day, resulting in many trips to the potty...

Dont take supplements when expecting to go out on a date... i personally fart alot and these are LOUD and DEADLY[/quoted3b406d67b]

I've never heard of super pump. sounds a little risky. check out the ingredients 1st on bodybuilding.com I recommend taking protein shakes. Whey protein is unique in that it naturally promotes the body to build muscle.

Creatine is very risky. If you do take it, cycle it, drink ALOT of water and workout out ALOT!!!!

J4320

07-07-2007 12:56:17

[quote3c51b8df46="MyungChunHa"][quote3c51b8df46="J4320"]If you'll notice, each muscle area has time to rest. Oh and I don't see anything wrong with cardiovascular training every day. Where do you think I'd get an injury judging from my schedule?[/quote3c51b8df46]
I personally don't think you'll setting yourself up for injury, but everyone is a little different and he has a point about rest.

You actually have a good routine depending on what your trying to do, it sounds very isolated and more like a toning type of workout. If your trying to get cut up and not bulk up that's a perfect routine, not too much running and you adequate rest. I wouldn't do the 300 workout right after you did your shoulders though, as that's a muscle that will be worked in every compound upper body technique. Why don't you stretch every day either?

Also another thing is, I've learned that if you alternate between exercises performed and never really do the same exact workout (either every time you go or every once in a while) you'll receive more gain than if you doing the same thing over and over, because your body will get used to that routine, you'll eventually stop getting sore after workouts and it will hinder muscle growth[/quote3c51b8df46]

Well I do stretch every day; I just devote that day to more intense stretching.

To be honest, I haven't even done the "300" workout yet. lol

I saw a video of it somewhere and I always wanted to fit it into my schedule somehow but I would know better if part of it was putting too much strain on a part of my body that I worked earlier.

As for getting cut up vs bulking up, I'm really not sure what I want. I guess I just want good muscle growth as opposed to getting bulkier. I'd rather look like this guy's earlier stages than his bulkier later ones ---

http//www.johnstonefitness.com/all/front/m.php

FreeOffersNow

07-07-2007 18:27:06

[quote9c7a8f4d8f="J4320"]If you'll notice, each muscle area has time to rest. Oh and I don't see anything wrong with cardiovascular training every day. Where do you think I'd get an injury judging from my schedule?[/quote9c7a8f4d8f]

Your body is a complex system - muscles constantly interact and rely on eachother. There is nothing specific "wrong" with your workout, but without sufficient rest, you [i9c7a8f4d8f]do[/i9c7a8f4d8f] expose yourself to greater injury risk (in your case, my primary concern would the lower half - hamstrings, ankles, hips, etc.).

How intense are your runs (pace?)?

J4320

07-07-2007 22:37:48

Each mile is around 6 minutes. The 2 mile ones end up being around 13 minutes. It's nothing too intense.

MyungChunHa

08-07-2007 08:54:56

[quote3420497d84="J4320"]Well I do stretch every day; I just devote that day to more intense stretching.

To be honest, I haven't even done the "300" workout yet. lol

I saw a video of it somewhere and I always wanted to fit it into my schedule somehow but I would know better if part of it was putting too much strain on a part of my body that I worked earlier.

As for getting cut up vs bulking up, I'm really not sure what I want. I guess I just want good muscle growth as opposed to getting bulkier. I'd rather look like this guy's earlier stages than his bulkier later ones ---

http//www.johnstonefitness.com/all/front/m.php[/quote3420497d84]
That's pretty tight how he did that, I should start that up to measure my progress. I know what you mean about getting that bulky though, I doubt I'll ever try and get that big.

That 300 workout I think is a full routine isn't it? The people in the movie got big extremely fast.

ilanbg

08-07-2007 10:09:14

[quotee264015aa1="Gigante"]I tend to do exercises that are not isolated on any particular muscle.

Monday - Upper Body
Tuesday - Lower Body
Wednesday - Rest
Thursday - Upper Body
Friday - Lower Body

I think people that work one isolated area per week are missing out because they are only working each muscle 4 times per month. Seems silly.

Abs everyday is a given since they can't really be over-worked.[/quotee264015aa1]

I do isolated muscle exercises but I work each muscle group every other day, when I can. If you don't do isolated muscle exercises then your stronger muscles compensate for your weaker ones; for example, you may be able to do just as many pushups as the next guy, but one of you will be working your chest more than your biceps.

I've found that weights aren't all that helpful for the lower body. Just do a lot of hiking and running and your body will strengthen the muscles it needs. Otherwise you'll find your lower body's muscles unproportional to what you need to do with them.

This will seem a little hokey, but I just got off a two-day fast and my muscles feel so much stronger than before (imagine that scene in Spiderman where Peter Parker steps in front of the mirror and looks totally different). I think the fast purged my body of all the lactic acid or something. I think I'm going to start fasting two days a month or so.

benedict

08-07-2007 10:29:24

i just run for 30 minutes a day, 5 times a week and do push ups each night and a few situps if i remember to do them

J4320

09-07-2007 00:47:35

[quote8ab498322b="ilanbg"][quote8ab498322b="Gigante"]I tend to do exercises that are not isolated on any particular muscle.

Monday - Upper Body
Tuesday - Lower Body
Wednesday - Rest
Thursday - Upper Body
Friday - Lower Body

I think people that work one isolated area per week are missing out because they are only working each muscle 4 times per month. Seems silly.

Abs everyday is a given since they can't really be over-worked.[/quote8ab498322b]

I do isolated muscle exercises but I work each muscle group every other day, when I can. If you don't do isolated muscle exercises then your stronger muscles compensate for your weaker ones; for example, you may be able to do just as many pushups as the next guy, but one of you will be working your chest more than your biceps.

[b8ab498322b]I've found that weights aren't all that helpful for the lower body. Just do a lot of hiking and running and your body will strengthen the muscles it needs. Otherwise you'll find your lower body's muscles unproportional to what you need to do with them.[/b8ab498322b]

This will seem a little hokey, but I just got off a two-day fast and my muscles feel so much stronger than before (imagine that scene in Spiderman where Peter Parker steps in front of the mirror and looks totally different). I think the fast purged my body of all the lactic acid or something. I think I'm going to start fasting two days a month or so.[/quote8ab498322b]

I've been told that it's best to actually lift with your legs because it helps your upper body gain muscle faster. I know squats and stuff are easy to avoid (I like skipping them too) but according to what I've heard, you'd really be missing out.

MyungChunHa

09-07-2007 05:53:40

[quote2a5e7337ce="ilanbg"][quote2a5e7337ce="Gigante"]I tend to do exercises that are not isolated on any particular muscle.

Monday - Upper Body
Tuesday - Lower Body
Wednesday - Rest
Thursday - Upper Body
Friday - Lower Body

I think people that work one isolated area per week are missing out because they are only working each muscle 4 times per month. Seems silly.

Abs everyday is a given since they can't really be over-worked.[/quote2a5e7337ce]

I do isolated muscle exercises but I work each muscle group every other day, when I can. If you don't do isolated muscle exercises then your stronger muscles compensate for your weaker ones; for example, you may be able to do just as many pushups as the next guy, but one of you will be working your chest more than your biceps.

I've found that weights aren't all that helpful for the lower body. Just do a lot of hiking and running and your body will strengthen the muscles it needs. Otherwise you'll find your lower body's muscles unproportional to what you need to do with them.

This will seem a little hokey, but I just got off a two-day fast and my muscles feel so much stronger than before (imagine that scene in Spiderman where Peter Parker steps in front of the mirror and looks totally different). I think the fast purged my body of all the lactic acid or something. I think I'm going to start fasting two days a month or so.[/quote2a5e7337ce]
Weights are extremely helpful in working your lower body, and I've read that if you do work your legs more, your upper body will benefit as well because your legs will produce more testosterone aiding in the process of building muscle. If you hike and run that's good, but it will only tone and increase endurence, if that's all that your after that's fine, but it will barely increase strength.

Your right about the isolated muscle exercies, you do want to strengthen individual muscles but I wouldn't recommend structuring your entire routine around them, they should be more of an afterthought, push-ups, depending on your hand and leg positions, can work out ever muslce in your upper body, so you could just do different variations.

[quote2a5e7337ce="ilanbg"]Otherwise you'll find your lower body's muscles unproportional to what you need to do with them.[/quote2a5e7337ce]
Not necessarily, take basketball players for example, they need to be able to jump high and even dunk a basketball. If you were to just jump with only your body weight weighing you down, you won't gain any muscle to surpass your limitations. Instead, if you worked with weights, then your body would be used to pushing 300+ lbs when you only weight 200 and below. Thus giving you the ability to jump much, much higher than if your legs only pushed your body weight. Take it like you had a 100 lb backpack on and jump 100 times, after resting and taking the backpack off, you'll be able to get higher because your body will expect an extra 100lbs in your flight.

KeithA

09-07-2007 06:29:14

[quote04f4034dee="Iloveipods2"]Creatine is very risky. If you do take it, cycle it, drink ALOT of water and workout out ALOT!!!![/quote04f4034dee]

What do you believe are the risks? I don't take it currently and don't really plan to, but at one point I did a fair amount of research into creatine and do not recall it being especially risky.

GiftMonsterKyle

10-07-2007 08:06:12

[quoteb6359d00ac="KeithA"][quoteb6359d00ac="Iloveipods2"]Creatine is very risky. If you do take it, cycle it, drink ALOT of water and workout out ALOT!!!![/quoteb6359d00ac]

What do you believe are the risks? I don't take it currently and don't really plan to, but at one point I did a fair amount of research into creatine and do not recall it being especially risky.[/quoteb6359d00ac]

I currently take creatine, and I did my research beforehand and found no evidence of any major adverse side-effects. They say you can get muscle cramps, dehydration, and nausea - but none of those have had a real impact on me personally.

Where did you read that it was very risky?

KeithA

10-07-2007 08:48:39

[quote4334e11008="GiftMonsterKyle"][quote4334e11008="KeithA"][quote4334e11008="Iloveipods2"]Creatine is very risky. If you do take it, cycle it, drink ALOT of water and workout out ALOT!!!![/quote4334e11008]

What do you believe are the risks? I don't take it currently and don't really plan to, but at one point I did a fair amount of research into creatine and do not recall it being especially risky.[/quote4334e11008]

I currently take creatine, and I did my research beforehand and found no evidence of any major adverse side-effects. They say you can get muscle cramps, dehydration, and nausea - but none of those have had a real impact on me personally.

Where did you read that it was very risky?[/quote4334e11008]

I hope you're not asking me...

Gigante

10-07-2007 11:50:06

I believe there is concern about long-term use and its effect on the kidneys, but since no long-term studies have been conducted, this cannot be verified or dismissed. The longest trials have been about a year.

Also, make sure you know what you are getting. People taking only creatine have tested positive for banned drugs because of non-creatine drugs that the user is unaware of. Being a nutritional supplement, it is not held to the standards of a drug.

People using creatine without any long-term study remind me of cigarettes and how people acted before there were public, long-term studies.

GiftMonsterKyle

10-07-2007 13:13:24

[quoteb078cc29a7="KeithA"][quoteb078cc29a7="GiftMonsterKyle"][quoteb078cc29a7="KeithA"][quoteb078cc29a7="Iloveipods2"]Creatine is very risky. If you do take it, cycle it, drink ALOT of water and workout out ALOT!!!![/quoteb078cc29a7]

What do you believe are the risks? I don't take it currently and don't really plan to, but at one point I did a fair amount of research into creatine and do not recall it being especially risky.[/quoteb078cc29a7]

I currently take creatine, and I did my research beforehand and found no evidence of any major adverse side-effects. They say you can get muscle cramps, dehydration, and nausea - but none of those have had a real impact on me personally.

Where did you read that it was very risky?[/quoteb078cc29a7]

I hope you're not asking me...[/quoteb078cc29a7]

Nope, basically just agreeing with you and asking again

Prints Charming

10-07-2007 13:31:23

It seems this thread has turned into mythbusters in the weight room lol.. so I got one

Is it true that swimming works muscles that very rarely get worked from lifting weights?

theysayjump

10-07-2007 14:15:46

I don't really care about being bulky or buff, I'd just like to lose some weight and be fitter and little toned.

I started walking (I love walking) about 2 miles to a race track, then walk round the track for 30 minutes and then walk home.

What can I do to help lose some weight without any equipment or going to a gym, other than walking and running? I really don't believe in taking supplements or diet pills or anything like that.

Gigante

10-07-2007 17:49:22

[quote6a90d4def9="theysayjump"]I don't really care about being bulky or buff, I'd just like to lose some weight and be fitter and little toned.

I started walking (I love walking) about 2 miles to a race track, then walk round the track for 30 minutes and then walk home.

What can I do to help lose some weight without any equipment or going to a gym, other than walking and running? I really don't believe in taking supplements or diet pills or anything like that.[/quote6a90d4def9]

TSJ, you may want to consider doing some pushups and situps to build some muscle to help with your metabolic rate. Once you got those down you can go for variations to work abs and decline pushups where you put your feet on a couch or something and do them. Also, to supplement your work, eat a little better. Track what you eat on FitDay.com so you can see where you can improve.

MyungChunHa

11-07-2007 05:27:50

[quote38e2d7d285="Gigante"][quote38e2d7d285="theysayjump"]I don't really care about being bulky or buff, I'd just like to lose some weight and be fitter and little toned.

I started walking (I love walking) about 2 miles to a race track, then walk round the track for 30 minutes and then walk home.

What can I do to help lose some weight without any equipment or going to a gym, other than walking and running? I really don't believe in taking supplements or diet pills or anything like that.[/quote38e2d7d285]

TSJ, you may want to consider doing some pushups and situps to build some muscle to help with your metabolic rate. Once you got those down you can go for variations to work abs and decline pushups where you put your feet on a couch or something and do them. Also, to supplement your work, eat a little better. Track what you eat on FitDay.com so you can see where you can improve.[/quote38e2d7d285]
Tracking your intake with professionals always helps, but I doubt its really necessary. Just eat clean and try to eat more almonds, berries, veggies, drink more water and tea and lean meats. If your goal is to lose weight, then burn more calories than you take in, basically jog more. You can also try HIIT that will target fat and not use muscle tissue. It's just like sprinting short periods instead of endurence running.

Working your muslces will also help you burn fat while toning yourself. Do a few sets of push-ups like Gigante was saying and do many variations of them. If you can and/or want to get into a gym it would be extremely beneficial. To tone, just use low weight with high reps in your sets and utilize isolation techniques.

Oh, and swimming is great for just getting in shape too, it'll really beat your ass if you go all out for extended periods, one might be surprised by how tired they get very quickly and by how many calories you can burn as well.

theysayjump

11-07-2007 11:02:35

Cool, thanks guys. +karma.

I haven't been swimming for about 8 years so I'm sure it would be hard on me.

I'm drinking water (probably 120oz a day), having cornflakes and a banana for breakfast, rarely anything for lunch and then whatever for dinner.

Is there a particular order I should do certain exercises in? I'm going for my walk now, but should I do sit-ups and push-ups before that, or after? Also how long after eating should I wait before exercising?

KeithA

11-07-2007 11:23:05

You'd do better to eat 5-6 small (~300 calories) "meals" per day than to skip lunch. Not only will it keep you satisfied, which helps prevent you from binge eating, but it improves your metabolism. There are a million diets out there, but I focus on getting as much protein and fiber as I can, eating as many fruits, legumes, and vegetables as possible, and limiting my intake of fats.

Yesterday wasn't a perfect day, but it's an example

[ba60ba921dd]Breakfast (7am)[/ba60ba921dd]
Whey protein shake (~160 calories, 25 grams protein, 1 gram fiber)
Quaker Weight Control oatmeal (~140 calories, 7 grams protein, 6 grams fiber)

[ba60ba921dd]Mid-Morning Snack (10am)[/ba60ba921dd]
Peanut butter (200 calories, 8 grams protein, 2 grams fiber) toast (100 calories, 4 grams protein, 6 grams fiber)
(I use SmartBalance natural peanut butter with Omega-3 fatty acids and Trader Joe's high-fiber whole wheat bread)

[ba60ba921dd]Lunch (1pm)[/ba60ba921dd]
Yves chili (240 calories, 21 grams protein, 14 grams fiber)

[ba60ba921dd]Afternoon snack (4pm)[/ba60ba921dd]
Snickers Marathon Caramel Nut Rush bar (290 calories, 21 grams protein, 11 grams fiber)

[ba60ba921dd]Dinner (7pm)[/ba60ba921dd]
Turkey tips (~250 calories, 25 grams protein, 1 gram fiber) and mixed green salad with fat-free italian dressing (~60 calories, 0 protein, 0 fiber)

I lost about 15 pounds over 2-3 months eating this way, but I have also been doing pretty consistent weight training and cardio, so my body composition has changed in addition to the weight loss.

MyungChunHa

11-07-2007 13:21:32

[quote40a71a8c2c="theysayjump"]Cool, thanks guys. +karma.

I haven't been swimming for about 8 years so I'm sure it would be hard on me.

I'm drinking water (probably 120oz a day), having cornflakes and a banana for breakfast, rarely anything for lunch and then whatever for dinner.

Is there a particular order I should do certain exercises in? I'm going for my walk now, but should I do sit-ups and push-ups before that, or after? Also how long after eating should I wait before exercising?[/quote40a71a8c2c]
Holy crap, 8 years....By the sounds of it, swimming is perfect for you then, outdoors you can get a tan and burn some fat o

Some people argue that cardio before working out gives you more benefits, I'm not an expert, but I never really saw a difference myself. I've heard personal trainers say that you should be sweating before hitting the weights (cardio first basically), so if anything I would trust them, especially for losing weight (I'm trying to gain some so I don't do much cardio.....for now). With eating, try to give yourself at least an hour before doing any strenous activity, less you [i40a71a8c2c]want[/i40a71a8c2c] hellacious cramps (I've made this mistake wayyy too many times). If I were you, I would get a pull-up bar, around $20 or less, and do both grips along with your push-ups and sit-ups, that would be a really great toning routine, IMO. Try to do bicycle sit-ups (you'll know your doing them right when your abs burn like crazy after like 10) which I heard is the king of sit-up variations. With a pull-up bar, you can do the ever-excrutiating verticle crunches.

KeithA's got a really good eating plan there, I personally try to get as much protein and fiber as I can too, They are extremely essential to working out/getting fit. You don't even really need anyone telling you what to eat, just think sensible and try to get a variety in your diet to try and get as much nutrients as possible.

That being said here's one of my favorite articles on clean eating
stupid long link[=http//www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=abs.diet&conitem=b72a99edbbbd201099edbbbd2010cfe793cd____]stupid long linkAnd if you ever get stuck, the guys over at the discussion forum at menshealth.com are very informed.

Zanpaktou

11-07-2007 17:39:13

[quote79fd7866aa="J4320"]
As for getting cut up vs bulking up, I'm really not sure what I want. I guess I just want good muscle growth as opposed to getting bulkier. I'd rather look like this guy's earlier stages than his bulkier later ones ---

http//www.johnstonefitness.com/all/front/m.php[/quote79fd7866aa]

What was that guys' routine exactly? He got ripped quick... then I think he went overboard, but I'd like to reach his earlier stages. I think It'd be pretty easy considering I'm already skinny with like 9% body fat..... maybe a little more... maybe less, its been a while since I've had the test. I'm just very skinny and not very muscular and going to college, I want that to change.. I think I may be hatt thing where you cant gain muscle mass easily... ecto-something-or-other i think..

J4320

11-07-2007 19:08:07

[quote04571448b7="Zanpaktou"][quote04571448b7="J4320"]
As for getting cut up vs bulking up, I'm really not sure what I want. I guess I just want good muscle growth as opposed to getting bulkier. I'd rather look like this guy's earlier stages than his bulkier later ones ---

http//www.johnstonefitness.com/all/front/m.php[/quote04571448b7]

What was that guys' routine exactly? He got ripped quick... then I think he went overboard, but I'd like to reach his earlier stages. I think It'd be pretty easy considering I'm already skinny with like 9% body fat..... maybe a little more... maybe less, its been a while since I've had the test. I'm just very skinny and not very muscular and going to college, I want that to change.. I think I may be hatt thing where you cant gain muscle mass easily... ecto-something-or-other i think..[/quote04571448b7]

He has a bunch of info on his website. I don't really follow any of it. He's more of an inspiration type of thing to me. I just started taking weekly photos of myself because I want to make a GIF of me growing. lol

ilanbg

11-07-2007 19:23:02

I think it's funny how he starts shaving his chest.

Jeremiah1218

13-07-2007 18:20:54

First off...to the person/people that do 60 pushups before bed and 60 when you wake up...you are not doing anything for yourself except breaking down muscle, having it attempt to regrow, and then breaking it down again hours later. If you only want to do pushups that is fine, but I would not do them everyday and I definately would not do them twice a day. All in all you are not going to get that much bigger by ONLY doing pushups, but if you are just doing them to stay active then it would be ok to do them maybe twice a week.

A good routine I like to use is the following

Monday-Chest/Back
Tuesday-Legs/Biceps (will explain why this is good at the bottom)
Wednesdays-Rest
Thursday-Shoulders/Triceps
Friday-Traps (Or you can do these as part of shoulders or back and do something else on Fridays)

Abs are good to be done about every other day, and your Back should actually be done several times a week, when you do it is up to you.

liliWhy doing Biceps after Legs is a good choicelili

Since your legs are one of the biggest muscle groups in your body, when you work your legs out hard, you are releasing a ton of growth hormone and testosterone into your bloodstream. This helps a lot because the natural secretion of these hormones gives you more of a "pump" while it is still being circulated through your body. Most people that workout love to have nice looking biceps (Do not take this as you should ONLY focus on your biceps) so this natural pump you receive actually gives you more energy and you will be able to lift slightly heavier and have increased endurance. It is sorta similar to taking Testosterone or Growth Hormone supplements, but not nearly as dangerous or as big of a pump obviously because you are just using your natural juices. This can also be done with the triceps as well if those are your weak point. I hope this helped some people out. All of this information I got from a credible bodybuilding website so don't think I came up with it outta nowhere. Lemme know what you think.

ilanbg

13-07-2007 19:45:00

[quote902952f265="Jeremiah1218"]First off...to the person/people that do 60 pushups before bed and 60 when you wake up...you are not doing anything for yourself except breaking down muscle, having it attempt to regrow, and then breaking it down again hours later. If you only want to do pushups that is fine, but I would not do them everyday and I definately would not do them twice a day. All in all you are not going to get that much bigger by ONLY doing pushups, but if you are just doing them to stay active then it would be ok to do them maybe twice a week.[/quote902952f265]

Not only that, but doing pushups without warming up is begging for injury, and even more-so if you are doing them right before/after sleep, as your muscles are even less ready for such strenuous exercise.

I say this from personal experience; I used to do pushups every night before going to sleep and I am now on my fourth year of physical therapy for shoulder repair.

Jeremiah1218

14-07-2007 01:55:34

Yeah push ups definately tear up your shoulders as well.

Excel

16-07-2007 22:52:05

Didn't know that, haha. I just did them because I thought it was a good idea, never really thought about it or researched it or anything. I wasn't really trying to become bigger or anything, I just thought it was healthy thing to do. Will definitely reduce it if its really that bad.

And also, I said 'before I go to sleep and when I wake up' but actually, its not right when I wake up, I usually take a shower and whatever first, so maybe an hour after I wake - I just tried to do them before I eat my first meal. And also don't usually do them immediately before sleeping either, usually I do them and then read or watch TV for an hour or so and then fall asleep.

ilanbg

17-07-2007 00:13:54

When I was doing pushups, I was doing about 250 of them a night, around midnight just before collapsing in bed. So while your injuries may not be as bad as mine (which are [i2558860e0a]severe[/i2558860e0a]; I literally did pull-ups on Sunday for the first time in four years because my shoulders couldn't handle it before), you'll still hurt yourself. It's definitely healthier to avoid that sort of activity.

Jeremiah1218

17-07-2007 00:34:04

Yeah regardless if you do them an hour before you fall asleep or right before or whatever...doing pushups twice a day is bad. Like I said, if you are just trying to be healthy you can do them maybe twice a week but make sure to give yourself at least 3 days in between. Also do a lot of pullups/chinups if you have a bar somewhere. Those are a great workout to build up your back and biceps at the same time and can also be done a lot more because your back recovers quickly. Just do like 4-5 sets with different grips (close, wide, normal, palms facing in/facing out) til failure every couple days and you will definately put on some size and stay in shape.

AMoore913

17-07-2007 07:24:31

www.gain-weight-muscle-fast.com

tracemhunter

17-07-2007 14:11:00

Supplements should be the least of your concerns. The best way to gain weight is to eat, eat, and eat some more. The supplement market is a huge ripoff with some of the best people in marketing working for them. The only supplement you need (and you don't really need it) is whey.

Diet is by far the most important factor in body transformation. I would say that 80-85% of body transformation is from your diet. A general rule of thumb is to eat 1g of protein for every pound you weigh to maintain your weight and more than that to gain weight. You can work out as much as you want but if you aren't eating properly you aren't going to get anywhere.

As for the 300 workout, from what I have been told it is not even a workout. It is just a test to get a part in the movie. It should also be noted that a lot of the abs in the movie are CGI. If the abs didn't move when the guys were running, they were fake.

MyungChunHa

18-07-2007 05:48:47

[quotecfa7d4c71f="tracemhunter"]Supplements should be the least of your concerns. The best way to gain weight is to eat, eat, and eat some more. The supplement market is a huge ripoff with some of the best people in marketing working for them. The only supplement you need (and you don't really need it) is whey.

Diet is by far the most important factor in body transformation. I would say that 80-85% of body transformation is from your diet. A general rule of thumb is to eat 1g of protein for every pound you weigh to maintain your weight and more than that to gain weight. You can work out as much as you want but if you aren't eating properly you aren't going to get anywhere.

As for the 300 workout, from what I have been told it is not even a workout. It is just a test to get a part in the movie. It should also be noted that a lot of the abs in the movie are CGI. If the abs didn't move when the guys were running, they were fake.[/quotecfa7d4c71f]
Vitamin supplements are good too.

I like that protein ratio, I've never heard of it but it sounds good. It's really hard for me to get 150+g of protein a day though, any advice? I'd say that is one of my biggest problems. I must say I am getting a hell of a lot stronger, but not much bigger since my last spurt.

Your right about the 300 workout too, it's a bust ass competition held between the actors, but some say that it could be used as a routine too, I wouldn't recommend doing every time you go, but you could do it just to see how far you've gotten.

tracemhunter

18-07-2007 17:56:27

A lot of people that work all day cook all of their food the night before and take it to work with them. I only work part-time and just fart around all day during the summer so I cook my food throughout the day.

Jeremiah1218

18-07-2007 18:22:15

If you are having trouble getting enough protein just buy yourself a good protein powder to make drinks with. I myself love Muscle Milk, it tastes great and has a lot of extras in there to help you build lean muscle mass, not to mention it comes in about every flavor imagineable. Most powders offer at least 30g of protein per serving, and if you take them with milk you get about 10-12 more. Drink 1-2 of those a day and you will definately be good. But like trace said, the best way to grow is by the food you eat, lots of chicken, fish, eggs, and meat will give you the protein and nutrition you need. Also, a good multi-vitamin is not a bad idea.

MyungChunHa

19-07-2007 05:22:47

I have a protein shake that I take, I might just start taking it daily, maybe twice daily, instead of just the once right after work-outs.

justinag06

19-07-2007 08:33:01

if you take one right before and right after a workout that is when it is the most effective.

JayKanish

19-07-2007 08:56:08

I don't use weights (besides 2 dumbells inside a kit) due to not having enough room in my tiny little apartment for them. What I usually due is a workout set. I use a bunch of furniture and stuff in the room such as chairs and and ottoman and the couch. I'll due yoga occassionally but it annoys me and I don't have the patience for it.
I do a few types of pushups. The first is done by doing a headstand with my heels and back on the wall, in other words a handstand pushup. The next is i set up 2 chairs with the seats facing each other near my couch. I prop my feet up on the back of the couch and put one hand on each chair seat, which allows me to go down further. The next set I do are normal triangle pushups on the floor, and I finish up with one armed pushups till failure on either arm.

For abs I do variations of crunchs, leg lifts, and crunch rows (bring the legs in as the torso crunches).

I do actually work my biceps in conjunction with my legs twice a week because thats when i use the dumbells. I do squats which are starting to get a little redundant due to not having a whole lot of weight. I also do a cross step and side step lunge (cross-step I cross my right in front of my left at about a 45-degree angle and vice-versa). I also do a one-legged lunge/squat thing i learned while playing football. You bend your right leg up behind you and prop it down on a bench (or an ottoman...). You then (keeping your back straight) bend your left leg down to about a 90-degree angle. The last workout I do for my legs is a swiss ball leg curl (don't have a ball, I use the ottoman again). Lie down flat on your back with you feet propped on the ball, clench your glutes and pushed upwards to bridge your body from shoulders to feet off the floor. And biceps I just do curls.

Gigante

19-07-2007 09:14:12

For those needing protein, my breakfast protein shake
1C Skim Milk
1 Tbs Vanilla Extract
2 Eggs
1 Scoop Banana Muscle Milk

Gives me a great dose of protein to start my day and it takes yummy. You can also add some banana, but remember it will add a lot of carbs.

MyungChunHa

19-07-2007 09:45:07

[quote6849c1903c="JayKanish"]I don't use weights (besides 2 dumbells inside a kit) due to not having enough room in my tiny little apartment for them. What I usually due is a workout set. I use a bunch of furniture and stuff in the room such as chairs and and ottoman and the couch. I'll due yoga occassionally but it annoys me and I don't have the patience for it.
I do a few types of pushups. The first is done by doing a headstand with my heels and back on the wall, in other words a handstand pushup. The next is i set up 2 chairs with the seats facing each other near my couch. I prop my feet up on the back of the couch and put one hand on each chair seat, which allows me to go down further. The next set I do are normal triangle pushups on the floor, and I finish up with one armed pushups till failure on either arm.

For abs I do variations of crunchs, leg lifts, and crunch rows (bring the legs in as the torso crunches).

I do actually work my biceps in conjunction with my legs twice a week because thats when i use the dumbells. I do squats which are starting to get a little redundant due to not having a whole lot of weight. I also do a cross step and side step lunge (cross-step I cross my right in front of my left at about a 45-degree angle and vice-versa). I also do a one-legged lunge/squat thing i learned while playing football. [b6849c1903c]You bend your right leg up behind you and prop it down on a bench (or an ottoman...). You then (keeping your back straight) bend your left leg down to about a 90-degree angle.[/b6849c1903c] The last workout I do for my legs is a swiss ball leg curl (don't have a ball, I use the ottoman again). Lie down flat on your back with you feet propped on the ball, clench your glutes and pushed upwards to bridge your body from shoulders to feet off the floor. And biceps I just do curls.[/quote6849c1903c]
Single-Leg Split Squat, really good exercise )

With the two-chair push-up variation, I don't really think you would want to go down further than than what you could on a flat surface, that would be asking for an injury, at least the way I have it pictured in my head.

[quote6849c1903c="Gigante"]For those needing protein, my breakfast protein shake
1C Skim Milk
1 Tbs Vanilla Extract
2 Eggs
1 Scoop Banana Muscle Milk

Gives me a great dose of protein to start my day and it takes yummy. You can also add some banana, but remember it will add a lot of carbs.[/quote6849c1903c]
Interesting, do you add 2 raw eggs? I've always tended to stray away from doing that.

aviendha47

21-07-2007 20:56:14

I'm kind of getting into a routine and wonder if I can lose weight doing it... Walk 5 miles a couple times (3 or 4) a week, pushups, crunches, squats and arm exercises about 3 times a week. Should I be doing running or something more intense instead of walking since I'm looking to lose some weight? Any advice would be appreciated.

Gigante

22-07-2007 17:34:14

[quote85dfdaa742="aviendha47"]I'm kind of getting into a routine and wonder if I can lose weight doing it... Walk 5 miles a couple times (3 or 4) a week, pushups, crunches, squats and arm exercises about 3 times a week. Should I be doing running or something more intense instead of walking since I'm looking to lose some weight? Any advice would be appreciated.[/quote85dfdaa742]

What about biking instead?

aviendha47

22-07-2007 17:49:39

[quote95ec6f4b27="Gigante"][quote95ec6f4b27="aviendha47"]I'm kind of getting into a routine and wonder if I can lose weight doing it... Walk 5 miles a couple times (3 or 4) a week, pushups, crunches, squats and arm exercises about 3 times a week. Should I be doing running or something more intense instead of walking since I'm looking to lose some weight? Any advice would be appreciated.[/quote95ec6f4b27]

What about biking instead?[/quote95ec6f4b27]

I thought of that but I was told that walking is actually better for that distance than biking would be. shrug

mistertomlinson

22-07-2007 19:26:45

I'd hate to even post in this thread as I am absolutely addicted to improving my physical condition (some of you may remember me as the person who had a picture of his six pack for an avatar and got chewed out from every other member of this forum ( until I gave in and removed it) and will likely take up a ton of space in this thread that will only be skimmed over, but here goes...

I've been working out CONSISTENTLY (eating right... taking supplements, getting plenty of water and rest, etc.) for about 3 years. The first 2 years of my training, I went about things all wrong and am only JUST learning the most effective ways to grow. When I first started this, I was working out 5 days a week, an hour at a time... lifting to failure every lift... The results were great at first as is usually the case with any new routine as the body isn't used to the particular stimulus. But, it didn't take long for my progress to stagnate. Eventually, I stumbled into bodybuilding.com, the most popular online forum for bodybuilding. You'll read posts from small guys... HUGE guys and everything in between. Regular ass people with regular ass genetics as well as steroid users. The place is loaded with valuable info. So, I gave in and began reading. BEST choice I've ever made pertaining to bodybuilding.

I read through routine after routine and found that MOST natural bodybuilders don't work out anymore than FOUR DAYS A WEEK... though it's actually recommended you stick with 3 a week. This advice was coming from some bigs guys (as you'll see from their avatars). I was absolutely dumbstruck that so many big dudes had gotten their size from 3 day a week routines... not lifting till failure. So, it was hard, but I managed to cut back on my time in the gym... and my results are BETTER THAN EVER! I have been growing faster than I ever have. As, a lot of you probably know, it's when muscles are at rest when they grow. Not in the gym. My workouts are no longer than 45 minutes... 3 days a week and I can't believe the results!

I don't stick to any routine for more than 2 months and so far, so good. Right now I am doing German Volume Training and I have to say, it is my favorite routine yet. I've got veins sprouting out all over the place.

Anyway... to tidy things up, if you need some sound, proven advice (not that shit you'll read in Men's Health and other magazine articles), go over to bodybuilding.com and check out the forums. There's a "Ultimate Workout Routines" sticky that has tons of quality routines posted by some pretty big dudes.

Good luck.

Jeremiah1218

28-07-2007 14:37:29

Yes, bodybuilding.com is a great website. I also read Muscle and Fitness magazine which is one of the better mags out there for lifting, it has tons of different routines and information in there that isn't just bullshit like some of the others. And like Tomlinson above me said 3 days a week at 45 min-1 hour is about all you need unless you are shootin up. I like him made the same mistake of tryin to just do as much as I could. I was in the gym for at LEAST an hour and a half 5 days a week and I just hit a plateau on every lift not gettin any bigger, my lifts actually started getting worse because I was just beatin the shit outta my body every day. Once I cut back though, I started seeing better results.

ilanbg

29-07-2007 20:39:27

I just started doing sit-ups by leaning my neck and chest over the side of a bench to get a stretch in my abs and the results were more than twice as effective as concentrated sit-ups, which were my sit-up of choice before. I used to do 150 sit-ups a session (broken down into sets of 30 reps), but I was already wasted after three sets of 20 on the new system (and my stomach was way more worked). It also works the lower back a little bit—at least enough that my posture remained balanced afterwards.

Does anyone have any suggestions on how to build "core" strength? I'm lean and toned but I've always been worried about injuring myself with weights, so I stuck to exercises that isolated muscle groups. But my core strength is now sorely lacking.

KnightTrader

29-07-2007 21:58:18

Been doing pushups lately. 150 Pushups a day. 3 sets of 50 throughout the day. Keeping me slim and sexy.!

Jenncherry99

30-07-2007 09:32:32

[quote30de10e192="aviendha47"][quote30de10e192="Gigante"][quote30de10e192="aviendha47"]I'm kind of getting into a routine and wonder if I can lose weight doing it... Walk 5 miles a couple times (3 or 4) a week, pushups, crunches, squats and arm exercises about 3 times a week. Should I be doing running or something more intense instead of walking since I'm looking to lose some weight? Any advice would be appreciated.[/quote30de10e192]

What about biking instead?[/quote30de10e192]

I thought of that but I was told that walking is actually better for that distance than biking would be. shrug[/quote30de10e192]

Riding a bike for an hour at about 12 mph burns almost 600 calories...
I have been working out with a trainer lately and the biggest thing is diet. I have found that a lot of foods I thought were good are actually too high in sugar or carbs or some other thing that is not going to help me lose weight.
All I know, is the less weight you have to lose the harder it is to get it off. I feel like I have problem areas that I wish would go away (love handles) that I can't get to budge!

tylerc

30-07-2007 09:48:25

[quote0202f04068="KnightTrader"]Been doing pushups lately. 150 Pushups a day. 3 sets of 50 throughout the day. Keeping me slim and sexy.![/quote0202f04068]

ilan said that this destroyed his shoulders, I would be careful.

Jenncherry99

30-07-2007 09:58:44

Maybe I'm wrong and I just made this up...but when you work out you are tearing your muscles (maybe tearing isn't the right word) and then they repair themselves stronger. Ok, that doesn't make any sense when I write that down...but isn't that basically the process...your muscles have to have time to repair themselves in between work outs?

J4320

30-07-2007 11:20:10

[quote82159069ca="Jenncherry99"]Maybe I'm wrong and I just made this up...but when you work out you are tearing your muscles (maybe tearing isn't the right word) and then they repair themselves stronger. Ok, that doesn't make any sense when I write that down...but isn't that basically the process...your muscles have to have time to repair themselves in between work outs?[/quote82159069ca]

Yep. That's how it works. ;)

Jenncherry99

30-07-2007 12:26:43

[quote19bbfbf6c9="J4320"][quote19bbfbf6c9="Jenncherry99"]Maybe I'm wrong and I just made this up...but when you work out you are tearing your muscles (maybe tearing isn't the right word) and then they repair themselves stronger. Ok, that doesn't make any sense when I write that down...but isn't that basically the process...your muscles have to have time to repair themselves in between work outs?[/quote19bbfbf6c9]

Yep. That's how it works. ;)[/quote19bbfbf6c9]

YES! I feel so smart!!

Jeremiah1218

30-07-2007 12:28:53

Yes you are correct that you need to allow your muscles to recover after working them. If you don't not only are you not getting stronger, but you are just asking for injury. (Ex Doing pushups everyday) To the person wanting to build core strength Stick to doing ab exercises, but make sure you hit them from all angles (Sides, lower, upper) and also incorporate lower back exercises into your workout. The ones I like the best are deadlifts, which actually are great for your whole body, and lower back raises (similar to a reverse sit-up) Squats are also great for developing core strength. Even though they mainly target the legs, your core plays a huge supporting role to your body when you are doing squats.

Jenncherry99

30-07-2007 12:36:32

P.S to the ladies and these ab workouts...side are no good...it will make you wider (and you can get wide) obliques=cool, sides=WIDE waist line...that's a boy move.

ilanbg

30-07-2007 12:46:29

[quote2cdb039da0="tylerc"][quote2cdb039da0="KnightTrader"]Been doing pushups lately. 150 Pushups a day. 3 sets of 50 throughout the day. Keeping me slim and sexy.![/quote2cdb039da0]

ilan said that this destroyed his shoulders, I would be careful.[/quote2cdb039da0]

Indeed. That's not to say you can't do 150 pushups a day, but leave time to rest, make sure you also warm up your shoulders, and do some back exercises (pullups, perhaps? But these also put a lot of stress on one's shoulders...) to even yourself out. Also, I'm willing to guess you're not in any shape to be doing 50 pushups per set, because if you were you would know not to limit yourself to one exercise, so I would also tone back to maybe 15-20 per set.

[It should be noted that my case was a bit extreme, though. I was barely pubescent (13 years old), doing 250 pushups a night (sometimes all in one set), and ignoring warm-ups or cool-downs. That's not to say you shouldn't be careful, though.]

For those of y'all looking to lose weight, might I suggest hiking/walking with a weighted backpack on? 2-4 miles of walking is a lot more strenuous if you're also carrying 30-50 pounds on your back, and in addition to working your legs more, and burning more calories, this will help work your traps, shoulders, and back.

Jeremiah1218

03-08-2007 01:47:40

[quote122b8a4737="Jenncherry99"]P.S to the ladies and these ab workouts...side are no good...it will make you wider (and you can get wide) obliques=cool, sides=WIDE waist line...that's a boy move.[/quote122b8a4737]
Obliques = Sides of abs lol

aviendha47

03-08-2007 02:17:55

I highly suggest construction work to anyone looking for exercise. I've been tearing the roof off a barn this week and it's been a great overall workout. Not something I'll be able to keep up with but any bit helps.

JayKanish

03-08-2007 08:34:34

So I was thinking about getting an exercise bike because a.) running has destroyed quite a few of my shoes b.) running is actually starting to hurt and old knee injury I have from high school football c.) I would get a bike but I live in the city and I know from experience that biking in this area is asking to be hit by a car.

Is it even worth getting a bike? I know biking is good exercise but is an exercise bike (one with the seat above the pedals, not one of those pedals in front of the seat deals) really worth it? Do you still get the same (approximately) work out?

ilanbg

03-08-2007 10:19:32

It's technically the same workout but it's really boring. Unless you're really dedicated, you'll probably not end up using it as much as you'd expect.

MyungChunHa

03-08-2007 12:08:44

[quote0278375dc0="JayKanish"]So I was thinking about getting an exercise bike because a.) running has destroyed quite a few of my shoes b.) running is actually starting to hurt and old knee injury I have from high school football c.) I would get a bike but I live in the city and I know from experience that biking in this area is asking to be hit by a car.

Is it even worth getting a bike? I know biking is good exercise but is an exercise bike (one with the seat above the pedals, not one of those pedals in front of the seat deals) really worth it? Do you still get the same (approximately) work out?[/quote0278375dc0]
It's kinda of the same thing, not as intense in regards to burning calories and fat though. Running is always going to burn more calories because it's more movement both legs and body, where biking will give you more of a balance (with a regular bike not a stationary) and toughen your thighs.

For burning fat, you should try water sports or swimming plus biking. This will increase your endurance as well without pushing your knees. Biking alone can do the trick, but it'll take longer; going uphill on a bike is more effective, but can put strain on your knee.

To ilanbg Your core strength should be increasing with that ab workout, also you might want to try out what the other guy was saying about squats and deadlifts, this is the best way to increase your glutes and hip strength. Execellent suggestion with hiking too. Everyone should hike sometime, extremely good for weight burning and it gets you into true nature.

JayKanish

03-08-2007 13:00:42

[quotea795a0dae0="MyungChunHa"] Biking alone can do the trick, but it'll take longer; going uphill on a bike is more effective, but can put strain on your knee. [/quotea795a0dae0]

My knee isn't as bad as all that. I can run but prolonged jogging (the normal 1-2 miles) starts to bust the knee up. I think it has more to do with the impact because when I bike (I use an exercie bike at my parents' once in a while) I put on the resistance and I end up running out of steam before my knee starts to hurt. I just wasn't sure if it was really worth getting an exercise bike to try to drop some of the extra weight I'm gaining. (Too much alcohol probably).

MyungChunHa

03-08-2007 15:06:30

[quotee72d308fb8="JayKanish"][quotee72d308fb8="MyungChunHa"] Biking alone can do the trick, but it'll take longer; going uphill on a bike is more effective, but can put strain on your knee. [/quotee72d308fb8]

My knee isn't as bad as all that. I can run but prolonged jogging (the normal 1-2 miles) starts to bust the knee up. I think it has more to do with the impact because when I bike (I use an exercie bike at my parents' once in a while) I put on the resistance and I end up running out of steam before my knee starts to hurt. I just wasn't sure if it was really worth getting an exercise bike to try to drop some of the extra weight I'm gaining. (Too much alcohol probably).[/quotee72d308fb8]
Yeah, beer will hit your gut hard. I would say it's more worth getting a gym membership for ~$30 a month or less. I have no idea but I would assume that an exercise bike costs more than $100. At a gym as you know, they have everything, so you could get a bike, along with some light weights to tone with and a pool to do a light 10-20 swim. I'd say in a month with a clean diet, you'll be at whatever your goal weight is.

07-08-2007 00:31:54

http//www.velocitysp.com/

Highly recommend that program. Look if there's a facility near you. I've been working out there for quite some time now, it's amazing how much it's helped my strength, speed, and agility. They have age groups from as low as 7 year olds to adults.

If there is a facility near you, I highly advise you go check it out; the staff will give you a free tour of the facilites, and a free trial workout. DEFINATELY worth it D

Oh, also adding just recently got sponsored by nike and gatorade too!

MyungChunHa

07-08-2007 06:06:22

I hate service sites that don't list prices anywhere, at least where I can't find them easily. Usually means its very expensive, one trial workout would be cool, but I bet it's thousands after that. I'd rather read free articles, pay $30/month and do it myself. I really do wish I had a trainer, but I'm not willing to pay for one, especially since I'm not getting into any pro sports now.

JayKanish

07-08-2007 07:54:25

Started riding the bike (I just took my parents, HA!). Me and my fiancee are going to look into joining a gym in the area though I kinda get bored in gyms because I usually don't go with anyone (and working out with my fiancee is, well, you get the idea). Riding the bike is a heck of a workout with the resistance all the way up though.

MyungChunHa

07-08-2007 08:44:49

[quote2dae9162d9="JayKanish"]Started riding the bike (I just took my parents, HA!). Me and my fiancee are going to look into joining a gym in the area though I kinda get bored in gyms because I usually don't go with anyone (and working out with my fiancee is, well, you get the idea). Riding the bike is a heck of a workout with the resistance all the way up though.[/quote2dae9162d9]
I know what you mean about being bored in gyms, but for me, once I got a few months under my belt and finally understood what to do (I didn't know how to do anything right at first) it started to get addicting, it's work and it's not fun, but time passes fast and you feel a lot better afterwards. Read up a lot before going to the gym to get the best technique, that and diet and the most important things to focus on.

Its a lot of work, but it's definitely worth it )

JayKanish

07-08-2007 09:20:57

In high school I used to love working out in the gym but that was because we had a group and we all worked out together but I was definitely addicted then. Don't get me wrong, I still work out regularly but it's not a whole lot, I posted my workout routine here a while back. I usually work out about 3 days a week working different muscle groups each day. Hopefully I can get back into the groove before I go to Aruba next year, lol.

07-08-2007 10:19:49

[quote7214869d00="MyungChunHa"]I hate service sites that don't list prices anywhere, at least where I can't find them easily. Usually means its very expensive, one trial workout would be cool, but I bet it's thousands after that. I'd rather read free articles, pay $30/month and do it myself. I really do wish I had a trainer, but I'm not willing to pay for one, especially since I'm not getting into any pro sports now.[/quote7214869d00]

Ah, yeah it is a bit pricey to be a part of it, it's $250/month...but I think it's worth the cash if you're really lookin' into a good workout. But, if you're not willing to pay for one, then I guess it's not for you. I would still try the free workout though! Luckily I'm a part of the franchisee, so I get free workouts for life wink

ilanbg

07-08-2007 21:26:50

Does anyone have any suggestions for ways to improve my chest? At the moment I'd say it's the part of my body that needs the most attention.

My current chest workout is three sets of isometrics (as a warm-up), followed by 3X12 dips, followed by 3X20 pushups. I don't want to do bench press because I think it does more damage than good, and I've found dumbbell presses work my biceps much more than my chest (and dumbbell flyes haven't done much either). I'm interested in tone and endurance more than brute strength, if that's of any help.

Any suggestions?

Jeremiah1218

08-08-2007 00:52:23

Bench pressing is the number one way to hit your chest...Trust me it does not do more harm than good. You need to hit your chest from a variety of angles though, theres several parts to your chest (upper, middle, lower, sides). What I do is start out with flat-bench, usually about 4-5 sets including the warmup, then I move to incline dumbell press (dumbell presses should not have any effect what so ever on your biceps if done correctly) Do about 3-4 sets of these, and finish it off with some dips or flys. You do not want to do like 6 different exercises for your chest unless you are a body builder or something, because you will be overtraining yourself. I like to do my chest twice a week, so on the 2nd chest day you can do something like flat-bench dumbell press, decline press, and maybe some cable crossovers. Also do light weight, high reps on one day, and heavy weight low reps on the other for some variation. I like to incorporate other body parts when doing chest though, such as back or triceps because both of them get worked when you are doing your chest, so its nice to do a few exercises to finish them off. To get your tone and endurance up you are going to want to focus more on higher reps with lighter weight.

ilanbg

08-08-2007 01:55:21

I have fragile shoulders and bench press puts a lot of stress on shoulders, so all its variations are not an option for me, unfortunately. I've tried a lot of exercises and dips are my favorite at the moment, but I'm not getting the same burn out of it that I used to. I'll try some cable crossovers and see how that feels.

I thought it might be my biceps that get exhausted first (or maybe it's my triceps?) because my strength starts to give way far before my chest feels tired. When I was just starting to work out I would feel the comfortable soreness in my chest the next day but now it barely feels anything, so I'm trying to kick my routine up a notch. I was pretty pleased with my routine but now it just ain't cutting it anymore.

Jeremiah1218

08-08-2007 11:21:55

Ah all right, I was not aware you had shoulder problems, yeah I would stay away from benching then depending on how bad your shoulders are. You could also try light weight to see how it feels. It is your triceps that get exhausted while doing many chest exercises, so what it sounds like to me is that you need to focus on getting your triceps stronger to keep up with the load you are placing on your chest. Dips are great, I would stick with them, but maybe try weighted dips if you don't already. Either hold a dumbell between your ankles while you are doing them, or they make belts that you can hang plates from. Tricep pushdowns and skullcrushers are also great for getting your triceps stronger. As for you not getting sore anymore, that is just because your body is now used to working out, so you are not going to get as sore as you did when you first started. It really does not mean you aren't working as hard or anything, just that your body has adapted....you should definately feel fatigued though when you are done, and maybe a little sore and tightness in the muscles you worked after a day has passed. Kicking up the routine is definately not a bad idea though if you feel you are not getting the results you want...try bodybuilding.com or the Muscle and Fitness magazines to get an idea of a new workout you can try out...I believe on Bodybuilding.com they have a section where you put some info about yourself and they actually give you some customized workouts.

tracemhunter

08-08-2007 18:08:02

ilanbg, are you tall? A lot of tall people have problems benching because the arms get worked out more than the chest and the opposite goes for shorter people. That is why you see guys who are 5'6" with huge chests. If you aren't getting a good pump from dips you should get a dip belt to put some weight on while you dip (http//www.bodybuilding.com/store/dipbelt.htm). Cable crossovers are good if you do them right. Emphasize using your chest, not your arms. Hope that helps some.

Gigante

08-08-2007 18:37:22

[quote2e55e58756="ilanbg"]Does anyone have any suggestions for ways to improve my chest? At the moment I'd say it's the part of my body that needs the most attention.

My current chest workout is three sets of isometrics (as a warm-up), followed by 3X12 dips, followed by 3X20 pushups. I don't want to do bench press because I think it does more damage than good, and I've found dumbbell presses work my biceps much more than my chest (and dumbbell flyes haven't done much either). I'm interested in tone and endurance more than brute strength, if that's of any help.

Any suggestions?[/quote2e55e58756]

Can you do decline push-ups with your shoulder? They seem so easy and silly, but I have been addicted to them recently.

ilanbg

08-08-2007 21:46:59

[Thanks for all the advice, y'all.]

[quoted0f17af785="Jeremiah1218"]It is your triceps that get exhausted while doing many chest exercises, so what it sounds like to me is that you need to focus on getting your triceps stronger to keep up with the load you are placing on your chest. [/quoted0f17af785]

I noticed that doing dips on rails that intersect (on a corner) work my chest much more than dips on parallel rails... is that an accurate impression? I've wondered how to put more emphasis on my chest when doing dips in a few ways. Does the angle of the wrists matter (hands pointed towards or away from each other)? Does the distance my arms are from each other have any effect?

[quoted0f17af785="tracemhunter"]ilanbg, are you tall? A lot of tall people have problems benching because the arms get worked out more than the chest and the opposite goes for shorter people. That is why you see guys who are 5'6" with huge chests.[/quoted0f17af785]

I'm 5'10".

I'm weary of putting weights on for dips because I know people who've injured themselves this way, and in either case I'm more interested in tone and endurance than brute strength. But I'll try dips with a 10 lbs weight and see how it feels.

[quoted0f17af785="Gigante"]Can you do decline push-ups with your shoulder? They seem so easy and silly, but I have been addicted to them recently.[/quoted0f17af785]

With my rehab work my shoulders don't bother me unless I do pull-ups (it kills me to lose such a good exercise for the back, but alas), so I'll give it a try.

Jeremiah1218

09-08-2007 01:09:25

I myself do them on parallel rails and keep my wrists straight facing each other. I keep my arms a little bit outside shoulder width. I never tried doing them where the railing meets on a corner, if I understand this correct you are saying that your hands are kind of facing diagonally? This will definately hit your chest in a different way, if you feel more emphasis doing them this way then by all means stick with it. I'll have to give that one a try myself as it sounds like it may work well and will add some variety.

MyungChunHa

09-08-2007 05:51:16

Jeremiah1218 - I've been debating with myself on whether of not soreness is a good sign of a good workout. I noticed a while back that I stopped getting sore and I figured my body was adapting but I would still get the strength gains, even though I was a little bit hesitant of my decision I kept with my usual routine and found that I almost hit a wall. I immediately switched up what I was doing, performed some different exercise while upping the weight. I got very sore the next few days (I do full body routines so recovery takes longer).

Correct me if I'm wrong, but I feel as though when you stop getting sore it is a sign that your body has adapted too much and you need to change routines and add more weight, if you haven't already done so.

ilanbg - For chest, try out the machines that will help your shoulders stabilize, I don't use machines anymore because I want to hit all the tiny underdeveloped muscles that only free weights can. But in cases of injury try it out and see if it works, I'm no trainer but I think the machine will put your shoulder under much less stress. Fly's and the sitting press are excellent for concentrating on chest. Crossovers are great like you said, but I can't personally say that since I've never done them. I really want to help you, but my knowledge of chest involves the shoulders in about every movement.

MyungChunHa

09-08-2007 06:08:40

[quote13ec659771="Jenncherry99"]Maybe I'm wrong and I just made this up...but when you work out you are tearing your muscles (maybe tearing isn't the right word) and then they repair themselves stronger. Ok, that doesn't make any sense when I write that down...but isn't that basically the process...your muscles have to have time to repair themselves in between work outs?[/quote13ec659771]
Sorry for double-post, but I wanted to address this.

I've actually heard mixed reports on how it works, so I researched it myself. I found a very good article at bodybuilding.com

http//www.bodybuilding.com/fun/issa7.htm

Apparently nobody really knows how it works, but the general accepted theory is what Jenncherry wrote. There's also the energetic theory, but I'm not sure I completely understand what they're saying.

Jeremiah1218

09-08-2007 12:13:34

MyungChunHa - It depends on how sore we are actually talking here. When you workout for the first time in your life, or if you have stopped workin out for an extended period of time and start out again, you get extremely sore the first few workouts. After this period though, I never really experience that type of soreness again. Once your body starts adapting, you should however feel slightly sore and fatigued in the muscles that you worked the next day, but in my opinion it doesn't have to be a feeling like you experienced when you just picked the weights back up after a while. If you complete a workout and feel absolutely nothing that day or even the next, then yeah it is probably a good indicator that you need to switch things up.

ilan, like Myung said, try the machines out for your shoulder...they do not give me the type of workout I get from doing freeweights, but with a shoulder injury that is probably your best bet if you do not want to do bench presses.

MyungChunHa

09-08-2007 13:32:07

MyungChunHa - It depends on how sore we are actually talking here. When you workout for the first time in your life, or if you have stopped workin out for an extended period of time and start out again, you get extremely sore the first few workouts. After this period though, I never really experience that type of soreness again. Once your body starts adapting, you should however feel slightly sore and fatigued in the muscles that you worked the next day, but in my opinion it doesn't have to be a feeling like you experienced when you just picked the weights back up after a while. If you complete a workout and feel absolutely nothing that day or even the next, then yeah it is probably a good indicator that you need to switch things up.
Very true, I doubt anyone should feel as sore as the first time, that would actually be an indicator of injury IMO. Sore to the point of knowing you worked out and worked hard is what I was saying.

How long have you been working out Jeremiah?

Jeremiah1218

09-08-2007 23:26:22

About 5 years or so. I am also studying to be a personal trainer...finished the course now I just need to take the test and hope I pass. How about yourself, how long you been workin out?

MyungChunHa

10-08-2007 06:44:32

[quote5d75947dc3="Jeremiah1218"]About 5 years or so. I am also studying to be a personal trainer...finished the course now I just need to take the test and hope I pass. How about yourself, how long you been workin out?[/quote5d75947dc3]
I've been working out for about 10-12 months now, but only 1-3 months seriously. I never did know what the hell I was doing for a long time, then I started concentrating on compound movements and technique, it's helped but I've come to a problem.

I've basically hit a wall with my bench pressing, I used to be able to do 3x 175lbs no problem with the spotter not even touching the bar, now I can barely do one and it's irratating me. I think there's several things that could be wrong in my approach. I've started to do less reps but with higher weight, so it might be because I have done less with my chest.
I used to do
95x16
115x12
135x8
145x8
155x6
175x1-3

Now I do
115x12
135x8
155x4-5
175x1

I'm not really sure if skipping a few steps is really all too important, it could be a completely different factor. I need to concentrate on my chest more and build the strength there, but it seems like I can't get past this one level. Everything else is coming along ok, my weight is increasing in pretty much every other movement. Any tips?

Jeremiah1218

10-08-2007 12:28:59

Focusing on compound movements is the best thing you can do right now. Since you are still new to lifting seriously you should actually be experiencing very good results. A good routine I did for a little while that my cousin gave me (hes a personal trainer) is similar to this below, you are going to also work your back in this routine along with your chest and triceps. It is a great workout and I saw results when I hit a wall similar to you did

Bench Press 2 light warmup sets (about 8-10 comfortable reps) judging by where you are right now I would do your warmup with maybe 100-115 lbs depending on how easy it is. Next you are going to do 5 sets of 5 reps starting light and gradually increasing the weight (maybe 115, 125, 135, 145, 155) and give yourself about 2 minutes to rest (allow more rest time if you think you need it). Now as I do not know you personally and I have never seen you lift I cant really tell you exactly which weight to start out with, but this is just a rough estimate judging on what you are maxing right now. The first 3 sets should not be too tough for you as you want to save your energy for the 4th and 5th sets, but you should still feel them for sure. Your 4th set should be pretty hard, and on your 5th set you should barely be able to get the last rep up. After your 5th set rest for a minute or 2 and then strip the weight off to about 95 lbs and do a quick burnout set, 15-20 reps. You will definately feel this burning your chest beyond belief, but just keep going until you physically cannot lift the bar anymore. Also be sure to have a spotter around. Next you are going to do a back exercise.

Barbell Rows If you are unfamilar with what these are try and do some research on this exercise as it is one of the best for building a good back, and a strong back helps a TON with your bench press. I cannot really type into words the correct way to do it without showing you, but I know online you can find some good tutorials and what not on how to properly perform an exercise. Anywho, do 5 sets of 5 with these as well the same way you did your bench press, starting lighter and working up to a harder weight for your final set. You do not need to do a burnout on these. After this we will go back to chest.

Incline Dumbell Press This will hit the top portion of your chest. Do about 3-4 sets with around 8-10 reps on each one, again pyramid the weight so your last set is tough. We will now go to a back exercise (notice the pattern here, this allows your chest time to recover while you hit your back, and vice versa)

One-Arm Dumbell Rows For these you will also want to use a pretty heavy weight and stick to about 3 sets and 6-8 reps. After these you will want to finish your workout by hitting your triceps to finish them off.

Skull Crushers and/or Dips You can take your pick here if you want to do both of these or just one (Depending on how tired you feel) either one you pick, the reps should be a little higher in the 10-15 range. For dips, just do as many as you can until failure for 2-3 sets. Skull crushers, do at least 10 but no more than 15 with whatever weight is comfortable for you.

The main thing you want to remember right now is that your body is still new to this whole thing and you do not want to overtrain yourself. I have been in that situation so many times where I hit a wall and I get so pissed off that I would be in the gym for 2 hours doing nothing but chest exercises in hope that it will work. It got me nowhere and I actually started getting weaker and weaker because I was overtraining myself too much. A lot of people like to take the approach of only doing 1 body part a day. This approach really only works for bodybuilders, or more experienced people who are either 1) Juicin 2) Very experienced or 3) Both of these. I did it myself for a little while and even having been lifting for around 5 years, this did nothing for me. The other thing is that you are going to want to mainly focus on compound movements as opposed to isolation for your bigger body parts (Chest, Legs, Back, Shoulders) Notice how in my routine above the only thing you are doing for chest is Bench and Incline press. You are not going to need all the little movements yet (flys, crossovers, etc...) This should be all you need for your chest at this point. The other factors that will make your bench go up are your back and triceps, which you are also doing on the same day. So the way you may want to look at it is that this routine is your "Bench Routine" in order to get your bench press up, which will then lead to you having an overall bigger chest, while at the same time build you a nice back and triceps. I know this is a lot of information right now but I hope it helps out. Also, nutrition is more important to getting bigger than actually lifting itself. After every workout make sure you consume a good protein shake, and throughout the day you need to make sure you are getting at least 1 gram of protein for each pound of bodyweight that you WANT to be. So if you are 160 lbs and want to be 185...you need at least 185 grams of protein in a day, but its always better to have more. I have another split routine that I do for Legs/Back/Biceps similar to the one above that works well. If you want me to tell you that one let me know and I will post it. I hope I helped you out though and let me know how everything goes.

ilanbg

10-08-2007 12:45:42

Here's a question I know that lifting too much weight, or over-working muscle groups, will hinder muscle development, but how do you know how much is too much? My regular workout routine is getting too easy and I've been adding exercises and weights (and it has definitely helped) but how do I know what the "ideal" amount of weight is, for maximum results?

Also, is there any possible way to get stronger while still losing weight (if one has negligible body fat)? Dropping to 135 would help my climbing like nothing else but it seems like the only way to do it would be to lose muscle, and that'd be crazy to do to myself.

And How do you know if contrasting muscles are well-balanced? For example, how do I know if my triceps are in proportionate strength to my biceps?

justinag06

10-08-2007 12:55:26

you should work out until you are burt out. Traditional trying to bulk up logic suggests aim for 8-12 reps so that you struggle on the last few. If you are easily completing them then you need to up the ante, and make yourself struggle.

however if you are fighting for your 5th rep on just your 2nd set then are out of breath maybe you are overworking yourself.

as far as losing weight whislt still trying to gain muscle mass, depending on how low your body fat % is, you can do both. If it is extremely low like 6%, then you won't be doing much of anything but losing muscle.

I have been doing a weight lifting and cardio mix that has me geting stronger and leaner, losing lbs at the same time. basically just supersets. Try working alternating muscels right after another for about 45 min - 1 hr. Your muscles get rest in btw sets, but your heart rate stays at it's maximum for the whole workout so you burn more calories.

It's a slower process than just dropping 10 lbs, or just adding 10 lbs but if your concern is both it works well.

ilanbg

10-08-2007 13:07:07

My body fat % is negligibly low, so I guess losing weight isn't an option. I prefer to keep toned; my old workout routine was six sets of 15 reps, with increasing weight on each set (starting at 10 lbs and finishing at about 30 lbs or so), but I've changed it up some.

And I've been wondering about working alternate muscles... I used to do it but I found that working them on opposite days (biceps/chest/legs/abs one day and triceps/back/forearms/traps the other) has worked better.

Jeremiah1218

11-08-2007 00:19:38

ilan, I think what you are in reality trying to do is lose bodyfat if I understand correctly. Most people confuse the 2, there is a big difference in losing weight and losing body fat. Since muscle weighs more than fat does, the stronger you are the more you are going to weigh, and thats just how it works. If you take 2 people that are the same height for example and one is 200 lbs but really strong/toned and the other is only 185, but may have a lot more bodyfat on him, he is really the one that is fatter or more outta shape than the guy that is 200. Just a thought you may want to take into consideration. So to answer your question of can you get stronger while losing weight? Yes you can but it is very hard to do, now for the question can you get stronger while losing body fat, yes and that is much easier to do.

MyungChunHa

14-08-2007 08:44:53

[b42ec4946db]Jeremiah - [/b42ec4946db]Thanks for the advice, it made a hell of a workout. I did everything you stated except for the 15-20 bench rep burnout, I'm not really sure if that's necessary other than toning. I already was doing all of the exercises that you listed actually, but not in the 5x5 method. I think the reason I was losing strength is because I was trying to max every single session. As with the 1g of protein per body weight...I'm working on that one, I've read a million times that technique and diet are the most important factors in a routine. I jsut have a hard time getting the 180g's of protein/day. If I had to guess, I would say I'm getting 90-120/day at most. It might be more, but I doubt it. It's hard on a low budget, I could buy tons of beef jerky and snack all day, I just couldn't do anything else. I'll find a better way eventually, but I feel as though I'll still make good progess.

+KMA by the way, damn good info

[b42ec4946db]ilanbg - [/b42ec4946db]If you want to lose weight while gaining muscle, I would say the only option would be to ignore your legs, while not recommended, that would be the only thing I could think of since muscle is denser than fat. Your legs give you most of your weight (I think) and if you just keep them toned and not bulk them out, you should be able to maintain, possibly lose weight, especially if your at over 12-15% body fat. Just stick to toning as well, you seem to be on a great path as long as you are determined.

Also, I'm not really sure how to judge you can contrast you muscle balance, other than lifting the same weight with both muscles. Generally your triceps are going to be stronger than your biceps, there's nothing wrong with that.

Don't concern yourself with overworking so much. It's really something that I've learned is kinda hard to do. Just keep it simple and you won't have to ever worry about that.

ilanbg

14-08-2007 12:10:19

Actually, I have almost no body fat (none I can see, anyway—I'd estimate around 5-6%), so it sounds like toning is the only way to maintain strength at the lowest possible weight.

By the way, MCH Protein powder to make protein shakes sounds like the easiest way to get your protein. Essential Nature has like 30g of protein per scoop, and you can easily add two scoops per shake, so take two or three of those per day and you're all set.

Gigante

14-08-2007 12:22:01

[quote1d9978f83b="ilanbg"]Here's a question I know that lifting too much weight, or over-working muscle groups, will hinder muscle development, but how do you know how much is too much? My regular workout routine is getting too easy and I've been adding exercises and weights (and it has definitely helped) but how do I know what the "ideal" amount of weight is, for maximum results?

Also, is there any possible way to get stronger while still losing weight (if one has negligible body fat)? Dropping to 135 would help my climbing like nothing else but it seems like the only way to do it would be to lose muscle, and that'd be crazy to do to myself.

And How do you know if contrasting muscles are well-balanced? For example, how do I know if my triceps are in proportionate strength to my biceps?[/quote1d9978f83b]

Honestly, it is very hard to lose weight without losing muscle. You will need a high protein intake with a caloric deficit. I would look at a protein sparing modified fast or the velocity diet if you are interested in something like this.

Gigante

14-08-2007 12:24:52

[quote0f280e861a="ilanbg"]Actually, I have almost no body fat (none I can see, anyway—I'd estimate around 5-6%), so it sounds like toning is the only way to maintain strength at the lowest possible weight.[/quote0f280e861a]

I am assuming since you are 5-6% you have a very defined six pack (12 pack)? Men start to show their abs around 11% and women around 19% I believe. 5-6% is very low, as I do not believe many of the bodybuilders hit that even for the competitions. Unless you have no muscle at all, you should look ripped at 5-6%.

MyungChunHa

14-08-2007 13:14:07

[quote4da3543a16="ilanbg"]Actually, I have almost no body fat (none I can see, anyway—I'd estimate around 5-6%), so it sounds like toning is the only way to maintain strength at the lowest possible weight.

By the way, MCH Protein powder to make protein shakes sounds like the easiest way to get your protein. Essential Nature has like 30g of protein per scoop, and you can easily add two scoops per shake, so take two or three of those per day and you're all set.[/quote4da3543a16]
Yea, I think I'm going to start drinking more protein shakes, it can't hurt to try. I've heard that the normal body can't process more than 30g at a time, which supports eating 6-7 small meals a day, does anyone know if this is true? I would love to get 60-70g in one meal, but if it's just going to be turned into fat, I'll have to look into getting a portable shake bottle.

While not realizing it, you are probably more than 6%, like Gigante said, men will start to show their abs around 11% and so you'll know when your in the lower bracket. I don't know how to get tested, but I'm sure it's not hard. I'm very lean and have little to no gut, but I would say I'm around 15% or so, which is really damn good actually. I think it's 24% and under is healthy since you do need fat.

I'm sure you already know, but for climbing, pull-ups and dips are you ultimate movements, do many of those and don't think about losing weight so much, since your muscle will be way ahead of your weight. I've found that if you limit your caloric intake and work-out, you can maintain your weight and get strong at the same time, in my case, I've been 155-157 the entire time I've worked out and I'm definitely stronger, the only thing that hindered my weight gain is my eating habits and the fact I used to ignore my legs.

Jeremiah1218

14-08-2007 18:35:02

Yeah, I have also heard that your body can only take in 30-35g of protein at once, but on the other hand I know of diets out there that give you like 80+ grams protein per meal, so I am not too sure what the exact answer to that would be. Either way, a little extra protein is not going to hurt you at all. If you are having a hard time getting your protein definately drink shakes. My favorite is Muscle Milk which I pick up for $19 a jug. It is normally pretty expensive, but if you have a nutrition store by you that does price matching, I suggest going to www.cheapvitamins.com and print out whatever supplement you want and bring it in. They have most products on this site for a huge discount, sometimes even 50% or more off retail price. The best thing about Muscle Milk is not only that it tastes great, it comes in just about any flavor you can imagine, so you are sure to like one of them.

Myung-The 15-20 rep burnout set at the end is actually pretty important if you wanna bust through a plateau. It shocks your muscles so much because its such an intense burn and you're already fatigued from the workout. They will have no choice but to grow when you shock your muscles like that, and its a great way to finish off a set. Try it out on your next bench day and see what happens and how you feel. Other than that, I am glad you liked it, it worked great for me too when I hit that wall and started getting weaker.

Gigante

15-08-2007 08:32:41

For anyone looking for protein shakes I just got my order of Metabolic Drive power in from Biotest Labs. I ordered from http//www.t-nation.com/onlineStore.jsp. I have been using Muscle Milk, often mixed with a cup of milk and two raw eggs, but I have given up on it after tasting Metabolic Drive. The stuff has 100-110 cal in a scoop with 20g of protein, 2g fat and 3g carb. You won't find a power that has such as good ratio of protein to fats and carbs that tastes so good. Honestly, but tasting powder I have had that works for my purposes. The strawberry tastes just like nestle strawberry mix.

ilanbg

15-08-2007 16:15:53

Well, I have about an 8-pack, although it's not all that defined; on the other hand, I only do a couple hundred situps per week, so I'm pretty well off, all things considered.

In the end, I don't think there's any healthy way to lose weight while gaining muscle. In terms of rock climbing I'd probably be better off losing muscle if I want to climb harder, but I'm not willing to neglect my health over it.

Mrck_421

16-08-2007 08:57:19

[quotef78c4a2704="chrome89k"][quotef78c4a2704="turbohim"]

http//www.sportyshealth.com.au/shop_image/product/668527b888f74400d398d568a36bbd33.jpg[" alt=""/imgf78c4a2704]

I've heard it's bad for you but it's done nothing but wonders for me.[/quotef78c4a2704]

hmmm.... what exactly does that do in comparison to the one that i posted up there....

same basically.... or...?[/quotef78c4a2704]

It makes you feel like your not even working out or lifting. It opens up your veins and thins your blood so more blood can get to the working muscle area. On the bottle it says do not take more than 3 months in a row. lol

Its got small amounts of creatine also.

justinag06

16-08-2007 09:37:58

It helps if you are just starting out, and you do have to be careful taking it, and after the initial period of getting used to working out the benifits are neglibable unless you are a competitive athlete looking for a slight edge.

MyungChunHa

16-08-2007 10:38:33

[quotece048b7ae0="ilanbg"]Well, I have about an 8-pack, although it's not all that defined; on the other hand, I only do a couple hundred situps per week, so I'm pretty well off, all things considered.

In the end, I don't think there's any healthy way to lose weight while gaining muscle. In terms of rock climbing I'd probably be better off losing muscle if I want to climb harder, but I'm not willing to neglect my health over it.[/quotece048b7ae0]
I'm definitely not as experienced as you are with climbing, but I'm positive losing muscle won't help you climb. You really need to build the endurance in your muslces by doing exercies that use your body weight, like pull-ups, lots of them instead of small freeweights which will not get you used to doing what you need to do. I would feel as though your climbs would be dramatically hindered by losing muscle.

Let me know how it goes though, I'm very curious as to how you would solve your problem.

Jeremiah1218

16-08-2007 16:44:41

Climbing is very similar to chin-ups so if I were you I would do a lot of those. Work on your grip too and get your forearms stronger as that will definately help you out. As for losing weight, I do not think thats necessary to be a better climber, its more about how strong you are and your endurance.

ilanbg

16-08-2007 18:55:44

I'm a pretty experienced climber so I don't need help training for that.

But less weight is definitely more important than more muscle. The greatest majority of the strength comes from the fingers, so the less weight they're holding, the easier a time they'll have.

The kid with 4" biceps who weighs 120 pounds can climb for literally hours nonstop, whereas the buff bodybuilder gets shut down pretty quickly.

I don't have much body fat but I don't want to give up my muscle for the sake of weight loss, so I was wondering if there was a way to lose weight while maintaining strength. I already focus my workouts on toning rather than bulking, so I'm not sure there's much more I can do (although I'm still becoming a stronger climber, so there isn't much to complain about).

Gigante

16-08-2007 23:45:24

[quote6fcfce1421="ilanbg"]I'm a pretty experienced climber so I don't need help training for that.

But less weight is definitely more important than more muscle. The greatest majority of the strength comes from the fingers, so the less weight they're holding, the easier a time they'll have.

The kid with 4" biceps who weighs 120 pounds can climb for literally hours nonstop, whereas the buff bodybuilder gets shut down pretty quickly.

I don't have much body fat but I don't want to give up my muscle for the sake of weight loss, so I was wondering if there was a way to lose weight while maintaining strength. I already focus my workouts on toning rather than bulking, so I'm not sure there's much more I can do (although I'm still becoming a stronger climber, so there isn't much to complain about).[/quote6fcfce1421]

Ilan, I would consider a protein sparing modified fast or velocity diet, which will ensure that you maintain your muscle while doing only minimal workouts and you will lose the fat. The high amounts of protein with lower other macros helps maintain it fairly easily. You shouldn't notice any loss of strength.

Jeremiah1218

19-08-2007 14:29:48

I say if what you are doing is working for you just stick with that until you see it is not working as effectively anymore. You already have barely any bodyfat, so I don't know how much more you would really be able to lose healthily.

nick_e

20-08-2007 13:30:41

You just want to go on a good diet and continue to workout only really high reps so you build endurance muscle instead of bulk. Try doing pullups on a 1/2 inch ledge till you can't hold on anymore... or if you can't hold on to that try a 3/4 inch ledge.

ilanbg

20-08-2007 15:41:51

Jeremiah sort of hit it on the head, I think... until I hit a plateau the things I'm doing now are working pretty well.

(For those interested—I think a few of you were—my workout routine is to put on enough weight that I can only do about 12-15 reps per set, with three or four sets per exercise. Extra work on my abs and chest when I'm not climbing, and I eat pretty much whatever I want, with focus on protein and veggies. Lots of stretching as well, to increase flexibility and circulation.)

nick_e I can dead hang on a 1/10 inch ledge (about the size of my fingernails). lol

MyungChunHa

20-08-2007 17:37:38

[quote400bab72ff="ilanbg"]Jeremiah sort of hit it on the head, I think... until I hit a plateau the things I'm doing now are working pretty well.

(For those interested—I think a few of you were—my workout routine is to put on enough weight that I can only do about 12-15 reps per set, with three or four sets per exercise. Extra work on my abs and chest when I'm not climbing, and I eat pretty much whatever I want, with focus on protein and veggies. Lots of stretching as well, to increase flexibility and circulation.)

nick_e I can dead hang on a 1/10 inch ledge (about the size of my fingernails). lol[/quote400bab72ff]
That actually sounds perfect, especially the diet. For lean guys like us, our metabolism allows us to eat pretty much anything we like, but many forget to get all of their nutrition. Protein (nuts and meat), fruits, and veggies are most important.

BTW, I'm completely envious of them hanging skills. Any tips? I'm going to go for Ninja Warrior once I turn 21 and the cliff hanger is my biggest and one of my only worries. The only thing I think can bring me down is that and the very last event.

ilanbg

20-08-2007 22:12:50

I don't know what the cliff hanger event is, so I don't know if this advice pertains to it, but to strengthen your fingers get a Metolius training board[=http//www.amazon.com/Metolius-Simulator-CNC-Training-Board/dp/B0000AMQM4]Metolius training board and dead-hang. Pull-ups won't help with your fingers as much and you'll get exhausted before your fingers do, so just dead-hang for 20-30 seconds (tougher than it sounds).

But if you [i824262cefa]really[/i824262cefa] want to get your fingers into shape, go to a climbing gym. (I would choose an indoor gym over outdoor climbing because it will work your fingers more.) I truly can't think of any better training for fingers—once you get to the gym and try it out for a couple sessions you'll see what I mean.

My goal right now is to be able to do 1-finger pull-ups, although I'm pretty far away from that goal at the moment. Good luck with the Ninja Warrior bit.

Jeremiah1218

22-08-2007 01:31:19

One finger pull-ups...is that even possible lol?

ilikesmemymoney

09-09-2007 16:34:38

mine that has served me very well

monday - chest, abbs
tuesday - biceps, triceps
wed- -legs, abbs
thurs- -back
friday- -shoulders, abbs

Sweeney2066

09-09-2007 17:25:01

I'm going to start working out again and probably going to do more Olympian style total body workouts.. with squats, deadlifts and such.

Anyone else into total body workouts?

And any suggestions on how to gain more speed?

ilikesmemymoney

09-09-2007 17:33:48

[quote4c9930df07="Sweeney2066"]I'm going to start working out again and probably going to do more Olympian style total body workouts.. with squats, deadlifts and such.

Anyone else into total body workouts?

And any suggestions on how to gain more speed?[/quote4c9930df07]

a great total body workout is a rowing machiene at the gym, as long as you maintain proper form, check concept2.com for tips

as far as speed goes as silly as it sounds running parachutes actually do help with speed quite a bit by providing training specific resistance, just google "running parachute" for more info lots of companies make them

ilikesmemymoney

09-09-2007 17:35:43

[quote311e735cfc="Jeremiah1218"]One finger pull-ups...is that even possible lol?[/quote311e735cfc]

hahaha see for yourself,

http//www.youtube.com/watch?v=cHVQVhdlMxU

i didnt think it was possible either, lol

J4320

09-09-2007 18:06:43

http//forum.freeipodguide.com/templates/subSilver/images/lang_english/icon_edit.gif[" alt=""/imgac8db98772]

MyungChunHa

10-09-2007 06:45:48

[quotea2c86b7b8a="Sweeney2066"]I'm going to start working out again and probably going to do more Olympian style total body workouts.. with squats, deadlifts and such.

Anyone else into total body workouts?

And any suggestions on how to gain more speed?[/quotea2c86b7b8a]
I do total body as well, I just don't have enough time to be going 5 times a week, much less every single day. Total body just fits my schedule better.

ilanbg

10-09-2007 11:49:47

I experimented between total body workouts and dividing that same workout over two days, and the latter was much more effective.

Unfortunately, like MCH, I don't really have time to go every day, so I do total body workouts too.

The important part of total body workouts is to switch up the order of muscle exercises. That is, don't always start with, say, biceps. Also, you'll want to do fewer exercises per muscle group (I do about 2-3) if you're doing them all at once, because the workout becomes pointless if you overwork your muscles.

MyungChunHa

10-09-2007 12:02:02

[quote89df65776b="ilanbg"]I experimented between total body workouts and dividing that same workout over two days, and the latter was much more effective.

Unfortunately, like MCH, I don't really have time to go every day, so I do total body workouts too.

The important part of total body workouts is to switch up the order of muscle exercises. That is, don't always start with, say, biceps. Also, you'll want to do fewer exercises per muscle group (I do about 2-3) if you're doing them all at once, because the workout becomes pointless if you overwork your muscles.[/quote89df65776b]
Hmmm, I've always wanted to know what's more effective. Good point about the order of exercises, the only problem I've seen with that is when you do, for example, Bent-over-Row before Squats, your lower back will already be worked and it will take away from your ability to work your quads. Same with Pull-ups then Bench Press, your shoulders will hinder your chest because they are already tired and can't keep up with what your doing. Kinda sucks, but as soon as I can afford a home gym, I'll be able to spend a lot more time with it.

ilanbg

10-09-2007 12:32:23

Overall body workouts work on endurance and toning, so you shouldn't be doing anything so intensive that it prevents you from keeping up with the other exercises.

justinag06

10-09-2007 18:07:57

If you are looking to join a gym, there is a good deal going on over at 24HR fitness right now.[=http//forums.slickdeals.net/showthread.php?sduid=0&t=598262&highlight=24+hr+fitness]there is a good deal going on over at 24HR fitness right now.

$24 a month, no contract no fees and entry into any of their active or sport level facilities nationwide.

Sweeney2066

10-09-2007 18:18:11

[quote752dd9706c="justinag06"]If you are looking to join a gym, there is a good deal going on over at 24HR fitness right now.[=http//forums.slickdeals.net/showthread.php?sduid=0&t=598262&highlight=24+hr+fitness]there is a good deal going on over at 24HR fitness right now.

$24 a month, no contract no fees and entry into any of their active or sport level facilities nationwide.[/quote752dd9706c]
Good looking out

guelah75

10-09-2007 19:26:58

been putting off working out for awhile now but would like to start.

looking for a routine for my body type, would prefer exercises that can be done at home.

I'm 6.5 feet tall about 170 lbs

looking to strengthen back, arm, and legs

thanks for the help

ilanbg

10-09-2007 19:39:17

I don't know what sort of equipment you have at home, but I'll assume all you have is a bench and dumbells.

For the legs Squats, running, and calf raises. I would say running is the best, since it improves circulation and you'll be strengthening your legs overall for a greater period of time.

Arms
• Biceps Curls, preferably with a barbell. If you don't have a barbell, grip the ends of the dumbbell. I can't explain why this is better than regular curls, but it's been suggested a couple times to me and I've found when I do it that I get a much better workout for my biceps.
• Triceps Bench dips, then regular dips (although these will also work out your chest.) You can also do some tricep extensions with a dumbbell, but I've found these put stress on the elbows and is likelier to cause injury.
• Forearms Just do forearm curls and reverse forearm curls.

Back Pull-ups and bent-over rows are the only back exercises I can think of that don't require machines.

guelah75

10-09-2007 19:43:30

thanks ilanbg

just what i was looking for

+karma

michae229

10-09-2007 21:29:08

can i work out my chest and arms with 2 15lb dumbbells

ilanbg

10-09-2007 23:05:53

Yes. For your chest, I would not really use the dumbbells, though... I would do dips, push-ups, and isometrics.

For the arms, do lots of reps and lots of sets (depending on how strong you are at the moment), for the exercises I list above. Do each rep as slowly as possible, and keep your muscles contracted. For the forearms, 15 lbs will probably be too heavy, though.

MyungChunHa

11-09-2007 05:22:21

[quotecef75ce303="michae229"]can i work out my chest and arms with 2 15lb dumbbells[/quotecef75ce303]
Technically you can, but 15lbs is not a lot of weight and you will just tone, if you want to add raw strength your going to have to get more weight. I don't know anybody who would max out at 15lbs for chest presses so I would suggest getting at least 25-30 lbs if you are a beginner, 35-45 if you have a good base to build a foudation on. 15lbs could be good for tricep extension and bicep curls.

Jeremiah1218

11-09-2007 15:21:15

Yeah just pick a weight that is not too hard but not too easy, 15 lbs is very light for doing dumbell presses. If you are a beginner then it should be OK for doing curls though.

michae229

11-09-2007 17:48:56

[quote2f6d7654ae="MyungChunHa"][quote2f6d7654ae="michae229"]can i work out my chest and arms with 2 15lb dumbbells[/quote2f6d7654ae]
Technically you can, but 15lbs is not a lot of weight and you will just tone, if you want to add raw strength your going to have to get more weight. I don't know anybody who would max out at 15lbs for chest presses so I would suggest getting at least 25-30 lbs if you are a beginner, 35-45 if you have a good base to build a foudation on. 15lbs could be good for tricep extension and bicep curls.[/quote2f6d7654ae]

lol i just looked at the weights they are 30's 15 on each side on a single dumbbell is 30 good enough?

MyungChunHa

11-09-2007 17:55:02

[quote11d032f38f="michae229"][quote11d032f38f="MyungChunHa"][quote11d032f38f="michae229"]can i work out my chest and arms with 2 15lb dumbbells[/quote11d032f38f]
Technically you can, but 15lbs is not a lot of weight and you will just tone, if you want to add raw strength your going to have to get more weight. I don't know anybody who would max out at 15lbs for chest presses so I would suggest getting at least 25-30 lbs if you are a beginner, 35-45 if you have a good base to build a foudation on. 15lbs could be good for tricep extension and bicep curls.[/quote11d032f38f]

lol i just looked at the weights they are 30's 15 on each side on a single dumbbell is 30 good enough?[/quote11d032f38f]
30 is a good weight to curl with, usually beginners should go with 20-25lbs. It all depends on you though, do a couple exercises with it and see if you start to fail after 6-8 reps and that's a good weight to start with. Then, once you stop failing at 6-8 and it gets easy, slowly increase the weight, usually by 2.5-5lbs.

michae229

11-09-2007 18:08:46

[quotebbf0837237="MyungChunHa"][quotebbf0837237="michae229"][quotebbf0837237="MyungChunHa"][quotebbf0837237="michae229"]can i work out my chest and arms with 2 15lb dumbbells[/quotebbf0837237]
Technically you can, but 15lbs is not a lot of weight and you will just tone, if you want to add raw strength your going to have to get more weight. I don't know anybody who would max out at 15lbs for chest presses so I would suggest getting at least 25-30 lbs if you are a beginner, 35-45 if you have a good base to build a foudation on. 15lbs could be good for tricep extension and bicep curls.[/quotebbf0837237]

lol i just looked at the weights they are 30's 15 on each side on a single dumbbell is 30 good enough?[/quotebbf0837237]
30 is a good weight to curl with, usually beginners should go with 20-25lbs. It all depends on you though, do a couple exercises with it and see if you start to fail after 6-8 reps and that's a good weight to start with. Then, once you stop failing at 6-8 and it gets easy, slowly increase the weight, usually by 2.5-5lbs.[/quotebbf0837237]

can i sit on my back and bench them? to improve my chest?

ilanbg

11-09-2007 18:24:11

Yeah, but you'd be better off with isometrics, dips, and push-ups, in my opinion.

J4320

11-09-2007 18:33:04

[quote7a0384b06e="ilanbg"]Yeah, but you'd be better off with isometrics, dips, and push-ups, in my opinion.[/quote7a0384b06e]

If he wants to tone he should do that. If he wants to bulk up he should eat a lot, take in a lot of protein, and then try as much weight as possible with a spotter. He should only be able to do about 6-8 reps. That'll put on some very good muscle.

edit --

First of all, what do you want to do, michae229? Are you looking to gain weight and muscle or are you trying to tone yourself while losing fat?

ilanbg

11-09-2007 18:41:31

Yeah, but all he has access to are two 30lbs dumbbells. I would choose my plan over flyes or presses with those.

J4320

11-09-2007 18:52:47

[quoteeeb2f1b063="ilanbg"]Yeah, but all he has access to are two 30lbs dumbbells. I would choose my plan over flyes or presses with those.[/quoteeeb2f1b063]

Ah yes. Of course. I would go with your method too. I didn't realize that he had only 30 lb dumbbells to work with. oops

Jeremiah1218

11-09-2007 18:58:59

If it says 15 on each side thats still a 15 lb dumbell, it doesn't mean that its 30.

J4320

11-09-2007 19:02:16

He told us it was 30 lbs. Are you saying he's too stupid to tell if they are 30's or 15's? lol

michae229

11-09-2007 19:13:55

[quoteea599f7751="Jeremiah1218"]If it says 15 on each side thats still a 15 lb dumbell, it doesn't mean that its 30.[/quoteea599f7751]

that means its a 30 15 on the left and 15 on the right on one bell

ilanbg

11-09-2007 19:31:42

It depends... if the weights on each side can come off, then it's 30 lbs. If they're permanently attached, then it's 15 lbs.

doylnea

11-09-2007 22:59:34

Anyone have suggestions for salty and crunchy snacks that are healthy?

[insert member's name here] nuts are not an option.

J4320

11-09-2007 23:15:37

I like eating green olives every once and a while. It's salty but not crunchy... I love their bitterness though. However I hate black olives. evil

ilanbg

11-09-2007 23:40:23

I think I suggested nori and nori chips last time you asked... did you not like those?

Maybe tortilla chips?

MyungChunHa

12-09-2007 06:40:28

Or possibly even a granola bar. I think they might have some that taste salty....not sure, but if you eat something like Nature Valley or Kashi, they are both crunchy and extremely healthy for you. Gives you whole grains, little bit of protein, plus they taste really damn good.

manOFice

12-09-2007 08:02:13

low fat triscuits ;) their soooo good

ilanbg

17-10-2007 13:54:11

Can anyone suggest any ab exercises that work the lower 2-4 abs? Right now I do concentrated situps, oblique situps, and incline situps, but these only work the top 6 abs.

I used to do the Captain's Chair[=http//www.acefitness.org/images/captainschair.jpg]Captain's Chair, which worked well, but I don't have access anymore to any equipment that would let me do that.

Twon

17-10-2007 14:26:13

[quote840a39f089="ilanbg"]Can anyone suggest any ab exercises that work the lower 2-4 abs? Right now I do concentrated situps, oblique situps, and incline situps, but these only work the top 6 abs.

I used to do the Captain's Chair[=http//www.acefitness.org/images/captainschair.jpg]Captain's Chair, which worked well, but I don't have access anymore to any equipment that would let me do that.[/quote840a39f089]

Try leg raises lying flat on the floor with you hands forming a triangle around your tail bone. You can also do leg raises whilst hanging from a pull up bar. Do them slow so you don't swing... You can also do them on the dips bars.

Twon

17-10-2007 14:27:23

[quote0f2f9b8c98="doylnea"]Anyone have suggestions for salty and crunchy snacks that are healthy?

[insert member's name here] nuts are not an option.[/quote0f2f9b8c98]

Roasted almonds... mmmmm.....

Jeremiah1218

17-10-2007 16:01:49

Yeah leg raises will probably be your best bet for the lower abs.

J4320

17-10-2007 19:21:19

I started this last week ---

http//www.metacafe.com/watch/860223/300_spartan_workout_training_superset_style_8/

I really like it. I didn't think using those bands would really help but it feels like I'm getting a really intense workout when I use them.

ilanbg

17-10-2007 21:31:22

I seriously suggest against a 300 workout. It doesn't look like that's the real workout, but it mimics it in its short breaks and that ain't good.

The actors there were overtrained because they needed to look good for the short-term. Most of them put a lot of weight back on after they stopped shooting and they all complained about joint problems. The exercises in the video are probably good (especially bands—those things are really underrated) but doing them quickly and without rest will cause you problems. Just my word of caution.

J4320

17-10-2007 21:48:45

It's not the real 300 workout. The guy just gave that the title to attract more people. Thanks for giving out the word of caution to everyone. You're certainly right about the strain and all.

There isn't anything that stressful on the joints in his workouts.

justinag06

17-10-2007 22:09:24

check out crossfit.com if you want a balanced varied similar experience.

J4320

17-10-2007 22:36:01

[quote10a10f12db="justinag06"]check out crossfit.com if you want a balanced varied similar experience.[/quote10a10f12db]

The guy who owns that site has posted it in the digg comments. I've visited there but I haven't really put much thought into going through with the actual training. Maybe I should check it out although I'm pretty satisfied with what I'm doing right now.

wsucougs08

18-10-2007 10:33:26

here's my weekly routine, although i change it up every once in a while to shock the body. my sister help me put it together, she's a personal trainer.

monday- legs (squats, leg curls, leg extensions, calf raises)
tuesday- hiit cardio
wednesday- chest and back (dumbbell flies, assisted chins, seated rows)
thursday- hiit cardio
friday- arms and abs (cable curls, cable pushdowns, various ab exercises on the swiss ball, leg raises)
saturday + sunday- rest

i'm a lot more toned after starting this routine, but you also have to watch what you eat. i drink 1-2 protein shakes a day.

phriq

18-10-2007 14:46:39

I play about 2 games of football a day.................on my xbox

Twon

18-10-2007 15:26:31

Here's my workout... Remember i am training for a fight so it's a bit much for the average homosapien... D

Day 1
20 min Eliptical
4 X 10-15 heavy dumbell press
3 X 10-15 cable crossovers
3 X 10 bent over dumbell rows
3 X 10 standing flys
3 X 10 cable curls
3 X 10 pushdowns
3 X 10 weighted lunges
your favorite abs exercises
1.5 hours of Kickboxing or grappling

Day 2
45 min of cardio
your favorite abs exercises

Day 3
20 min eliptical
4 X 10 heavy flys
5 X 10 pulldowns
3 X 10 seated rows
3 X 10 bent over rows
3 X 10 shrugs
3 X 10 concentration curls
3 X 10 tri extensions
3 X 10 heavy calves
your favorite abs exercises
1.5 hours of Kickboxing or grappling

Day 4
45 min cardio
your favorite abs exercises

Day 5
20 min eliptical
5 X 10 clean and jerk
3 X 10 incline dumbell press
3 x 10 deadlifts
2 X 10 dumbell curls
2 X 10 head cavers
3 X 10 hamstring curls
3 X 10 leg extensions
your favorite abs exercises
1.5 hours of Kickboxing or grappling

No wonder I never have any energy...

finsfan07

18-10-2007 15:44:58

Here is what i do, Jog/run every day for 2 miles. Thats it. lol

J4320

20-10-2007 23:02:00

[quotec0ea7a2913="Twon"]Here's my workout... Remember i am training for a fight so it's a bit much for the average homosapien... D

Day 1
20 min Eliptical
4 X 10-15 heavy dumbell press
3 X 10-15 cable crossovers
3 X 10 bent over dumbell rows
3 X 10 standing flys
3 X 10 cable curls
3 X 10 pushdowns
3 X 10 weighted lunges
your favorite abs exercises
1.5 hours of Kickboxing or grappling

Day 2
45 min of cardio
your favorite abs exercises

Day 3
20 min eliptical
4 X 10 heavy flys
5 X 10 pulldowns
3 X 10 seated rows
3 X 10 bent over rows
3 X 10 shrugs
3 X 10 concentration curls
3 X 10 tri extensions
3 X 10 heavy calves
your favorite abs exercises
1.5 hours of Kickboxing or grappling

Day 4
45 min cardio
your favorite abs exercises

Day 5
20 min eliptical
5 X 10 clean and jerk
3 X 10 incline dumbell press
3 x 10 deadlifts
2 X 10 dumbell curls
2 X 10 head cavers
3 X 10 hamstring curls
3 X 10 leg extensions
your favorite abs exercises
1.5 hours of Kickboxing or grappling

No wonder I never have any energy...[/quotec0ea7a2913]

That's very impressive. Are you pretty ripped?

I just got done with a 3 hour workout. I'm trembling as I am typing this. lol

chrome89k

21-10-2007 16:03:15

no homo, but people should start posting pics of muscles ill start...

i call this picture... upperback and arms lol

http//i127.photobucket.com/albums/p148/chrome89k/photo.jpg[" alt=""/img6d656941e5]

mondays - full chest workout

flat bench
incline bench
dumbell press flat
dumbell press incline
dumbell press decline
fly machine
free weight fly

Tuesdays - Bicep shoulders

curl bar
olympic bar curls
concentration curls
free weight dumbell curls on the arm rest thing
hammer curls (works into shoulders)
seated dumbell press
flat bar military press
IDK what its called but its like a reverse fly for the shoulders and upper back
seated flys

Wednesday - Legs and abs

squats
leg press
calf raises
lunges
curls/situps
ab machine
treadmill

Thursdays - Full back workout and tris

pull down machine (single arm)
pull down machine with straight bar
row machine single (single arm)
row machine with V handle
tricep machine
weighted dips
diamond pushups
seated tricep extensions
deadlift
pull ups/chin ups
and three more back excersises i dont know what to call them

JUNIOR6886

21-10-2007 16:15:23

[quotea84b617b14="wsucougs08"]here's my weekly routine, although i change it up every once in a while to shock the body. my sister help me put it together, she's a personal trainer.

monday- legs (squats, leg curls, leg extensions, calf raises)
tuesday- hiit cardio
wednesday- chest and back (dumbbell flies, assisted chins, seated rows)
thursday- hiit cardio
friday- arms and abs (cable curls, cable pushdowns, various ab exercises on the swiss ball, leg raises)
saturday + sunday- rest

i'm a lot more toned after starting this routine, but you also have to watch what you eat. i drink 1-2 protein shakes a day.[/quotea84b617b14]

protein bars > protein shakes

zdub08

21-10-2007 16:16:35

[quote4945ec5c26="chrome89k"]no homo, but people should start posting pics of muscles ill start...

i call this picture... upperback and arms lol

http//i127.photobucket.com/albums/p148/chrome89k/photo.jpg[" alt=""/img4945ec5c26][/quote4945ec5c26]
you're fucking sexy

chrome89k

21-10-2007 16:25:44

http//i127.photobucket.com/albums/p148/chrome89k/Gaspari.jpg[" alt=""/img54afefec01]

and that too 3 days a week contrary to the suggested 7

Jeremiah1218

24-10-2007 16:05:28

[quoteb503ac62d9="chrome89k"]

http//i127.photobucket.com/albums/p148/chrome89k/Gaspari.jpg[" alt=""/imgb503ac62d9]

and that too 3 days a week contrary to the suggested 7[/quoteb503ac62d9]
I used to take this shit and it did give me a little pump but my stomach just couldn't handle it, as soon as I would consume any sort of food after my workout it would really start to bother me and a lot of other people have experienced the same effects. If you're going to take super pump start out slowly (1 scoop for the first few days and slowly add more) otherwise it could really cause problems for your stomach. In my opinion theres much better nitric oxide supplements out there that won't give you bad side effects.

ilanbg

24-10-2007 17:10:29

Those things are one step away from steroids. If you're working out to train for some event, it's one thing, but if you're getting into shape for the health benefits then I don't see why you'd fuck yourself up with crappy supplements.

Also lol at chrome's pic.

ilanbg

26-10-2007 20:28:34

[quoted07229d491="doylnea"]Anyone have suggestions for salty and crunchy snacks that are healthy?

[insert member's name here] nuts are not an option.[/quoted07229d491]

Try pita chips. I just ran across them and they're not bad, and supposedly quite healthy.

doylnea

26-10-2007 20:45:22

[quotedb3b636525="ilanbg"][quotedb3b636525="doylnea"]Anyone have suggestions for salty and crunchy snacks that are healthy?

[insert member's name here] nuts are not an option.[/quotedb3b636525]

Try pita chips. I just ran across them and they're not bad, and supposedly quite healthy.[/quotedb3b636525]

I love pita chips - if those are healthy, I'll eat the heck out of them.

ilanbg

26-10-2007 22:05:10

They're marketed as such.

At the very least, they're healthier than potato chips.

doylnea

26-10-2007 22:33:58

[quote4e46f6236c="ilanbg"]They're marketed as such.

At the very least, they're healthier than potato chips.[/quote4e46f6236c]

As are Sun Chips. I buy a 20 pack of lunch size Sun Chips every couple weeks at the discount mass-merchandiser and take those with my sandwich everyday for lunch. If pita chips are healthier, all the better.

I may be the only person in america who has a salt tooth.

Jeremiah1218

27-10-2007 17:49:00

[quotebc866b31d3="ilanbg"]Those things are one step away from steroids. If you're working out to train for some event, it's one thing, but if you're getting into shape for the health benefits then I don't see why you'd fuck yourself up with crappy supplements.

Also lol at chrome's pic.[/quotebc866b31d3]
Supplements are not going to fuck you up if you take them the correct way and most of them are far from steroids. Steroids can make someone who has never touched a weight in their life look bigger while most supplements I have taken (aside from protein) have had very little if any effect on me muscular wise. All nitric oxide does is give you a pump while you're workin out and causes your veins to stick out a little etc....I don't think it harms your body though thats just what people want you to believe. Super Pump is the only supplement I had a problem with and that's because some ingredient they put in there fucks up your stomach.

PrizecarnivalNATE

27-10-2007 19:39:20

Well to say that supplements are a step away from steriods is kinda ignorant, I mean they can upset your stomach depending on what your are taking, how, when, and all that.. but steroids? D cmon. Just be knowledgeable on what your are taking and why.. and don't be counterproductive with different Supplements.

J4320

27-10-2007 21:18:49

Yeah jeez Ilan. Do you know anything about working out? roll roll roll

ilanbg

28-10-2007 11:40:26

What do supplements do that protein can't do? Your muscles grow larger by filling with blood, being stretched, and being reconstructed with protein (after "breaking down"). So do you know what exactly the supplements do to your body to help enhance muscle production? (Besides give you stomach pains, apparently. That alone should be indication enough, lol.)

samz465

28-10-2007 12:08:27

I just take steroids...

-Samad

Jeremiah1218

28-10-2007 14:20:24

Its only that one supplement that bothered my stomach, everything else I have taken has given me no side effects beside testosterone but that explains itself, and even those were nothing bad.

chrome89k

29-10-2007 19:40:50

yea i hear what you guys are saying.. but honestly all i need is one scoop... i've tried everything... i've been taking superpump for quite a while now... i've worked my way gradually up to 3 scoops.... and i was fine...

god forbid i take anytime off and jump into multiple scoops... that when the serious stomach irritation happens...

but now i've worked myself into a nice routine and only need one scoop... i'm not looking to get big, im just focusing on alot of reps ... and thats where the NO is nice... especially since i try to cram my workouts in at night time after my classes and balance it between my school work and work for my site...

and i agree that saying it is one step from steroids is a bit off color...
i take good care of my body. i eat healthy, stay away form junk foods, and take vitamins. usage of any supplement in moderation is extremely benficial to you physical state. You just have to know how to cater to your body when using certain supplements... keeping water in you is very important as well as monitoring the food in your diet.

ilanbg

29-10-2007 19:47:59

So... what do these supplements do, exactly?

I could explain the biology behind protein bars, vitamins, water, etc. But I don't know what supplements do, so I stay away from them. I can't think of a single thing that's healthy for you but also gives you stomach pains; that alone should be warning enough.

Do any of you who take it actually know what it does to your body?

chrome89k

29-10-2007 20:17:17

first off... i'm tired of people always trying to debate over topics like this...

supplements can include powders and pills that contain beneficial vitamins and necessary nutrients that supply your body with what they need to support your weight lifting lives.

but since i started this debacle over supplements... this is what i find beneficial in my personal supplement

# Phosphorus 280 mg
# Folic Acid 420 mcg
# Vitamin B12 (as Cyanocobalamin) 140 mcg
# Vitamin B6 (as Pyridoxine HCl) 25 mg
# Magnesium (Phosphate & Oxide) 350 mg# Potassium 90 mg
# Total Carbohydrate 8 g

people choose to take this... people choose not to... its all good to me as long as u keep workouts unique, fun, and healthy.

stomach aches can be avoided by merely limiting a dosage and using just a scoop and a half or two at most... everything in moderation is more than fine....

if i eat to many pita chips... ill have a stomach ache as well... same thing goes for the supplements... too much of a good thing... aint so good in the end.. applies to everything

Kidd

29-10-2007 20:48:34

[quote24b8018250="samz465"]I just take steroids...

-Samad[/quote24b8018250]

yea so do i

i eat them for breakfast lunch and dinner.

no hating on superpump 250 its a decent product but i hate nitric oxide products

PrizecarnivalNATE

29-10-2007 21:40:49

How's your diet? You could cut some carbs and keep track of calories.. you'l drop some pounds.

chrome89k

30-10-2007 12:10:42

who?

PrizecarnivalNATE

30-10-2007 12:44:40

nvm I'm dumb i was reading a different page...

samz465

30-10-2007 12:51:03

[quote1c7398ec4b="Kidd"][quote1c7398ec4b="samz465"]I just take steroids...

-Samad[/quote1c7398ec4b]

yea so do i

i eat them for breakfast lunch and dinner.

no hating on superpump 250 its a decent product but i hate nitric oxide products[/quote1c7398ec4b]
Lol..."Wheres the to goddamn protein Ma!!"

manOFice

31-10-2007 03:21:59

Wow I went running this morning and wholey hell was it scarey, lol I went deep into the woods to a lake cuz they have a jog path around it, and all the fog and dark out, crreeeeppyy

chrome89k

31-10-2007 08:56:39

rofl... i wish i had some trees and lakes to run by

J4320

31-10-2007 13:21:39

[quote97757e7bd5="manOFice"]Wow I went running this morning and wholey hell was it scarey, lol I went deep into the woods to a lake cuz they have a jog path around it, and all the fog and dark out, crreeeeppyy[/quote97757e7bd5]

Welcome to every morning where I live. lol

manOFice

31-10-2007 13:25:47

[quote82e7200bef="J4320"][quote82e7200bef="manOFice"]Wow I went running this morning and wholey hell was it scarey, lol I went deep into the woods to a lake cuz they have a jog path around it, and all the fog and dark out, crreeeeppyy[/quote82e7200bef]

Welcome to every morning where I live. lol[/quote82e7200bef]

It was real creepy, it was so dark out only the moon was the light, lol. When I was running I guess I scared a bird or something on the ground and flew up and scared the crap outa me, haha

J4320

07-11-2007 00:12:59

^ lol

I almost stepped on a bird earlier today. It blended in with the ground and I almost didn't notice it. It did a barrel roll using its wings and leg(s?). It was kind of funny but I felt kind of bad for it. It was a puffy fat ball bird that could only roll around.

chrome89k

08-11-2007 19:20:04

haha... i was walking in the bronx with my friend by our school and we just finished breakfast... and he stepped on a bird and i heard it crunch OD loud...

ilanbg

11-11-2007 15:01:20

So in the past year, I've grown about two inches, gone from a shirt size Small to Large, more than tripled the heaviness of the weights I lift, and put on a bit of body fat.

But in the past year I've only gained five pounds. Does that make sense to anyone? At first I thought I was larger but the same weight because my muscles were losing density, but I'm so much stronger (relative to where I was a year ago) that it doesn't make any sense.

chrome89k

11-11-2007 18:38:48

that happens to me too... but my excuse is creatine...

i lift about double what i used to lift before, i look ALOT bigger than iused to but i actually stayed the same weight

in my case it has to do with my water weight i collect due to the creatine..... but there is nothing wrong with that... be happy u stay the same weight and get stronger... so basically u gunna b a kickass weighing in at the same weight while u bench 525 on a bad day

CollidgeGraduit

11-11-2007 18:59:45

I'm going to be starting in a Reserver Police Officer Program (volunteer, assisting full-time officers as a 2nd officer on traffic patrol mostly), so I'd like to try to get in better shape.

My goal is to lose about 20lbs of fat, and build muscle size and strength. Anyone willing to give some suggestions, or willing to discuss it with me via PM or AIM?

ilanbg

11-11-2007 19:23:34

[quote49401d1a93="CollidgeGraduit"]My goal is to lose about 20lbs of fat, and build muscle size and strength. Anyone willing to give some suggestions, or willing to discuss it with me via PM or AIM?[/quote49401d1a93]

I'm down.

CollidgeGraduit

11-11-2007 19:28:07

[quote36a9b60ef3="ilanbg"][quote36a9b60ef3="CollidgeGraduit"]My goal is to lose about 20lbs of fat, and build muscle size and strength. Anyone willing to give some suggestions, or willing to discuss it with me via PM or AIM?[/quote36a9b60ef3]

I'm down.[/quote36a9b60ef3]

Cool.. I'm heading to bed shortly, so I'll probably try to get a hold of you tomorrow. Should I look for you on AIM, or just shoot you a PM?

ilanbg

11-11-2007 19:53:34

PMs plz.

Jeremiah1218

12-11-2007 00:45:15

I PMed you about your post CG.

tracemhunter

12-11-2007 19:36:15

Meh, fuck supplements. It all comes down to your diet. If you eat like shit, you will look like shit. Don't eat fast food. Don't drink soda. Give your body all of the nutrients that it needs. Consume at least 1g of protein per pound that you weigh, eat complex carbs such as potatoes and oatmeal a few times a day, and eat your legumes (walnuts and almonds are the best). If you eat like a beast and train like a beast, you will become one.

chrome89k

12-11-2007 20:14:21

thats true.... supplements help too... i completely agree... i touch upon both aspects ... diet and supplements in moderation... ihonestly take one tiny scooop of the supplement

doylnea

14-01-2008 15:46:30

Anyone interested in posting a two day lifting routine?

I've been running 3 days a week to get back into shape, and want to start lifting on the other two days of the work week. I have about 40 minutes (after walking to the gym, and showering after working out). I don't have any intentions or desires to "get huge," but want to get stronger, and have the benefit of another workout for burning fat. I'll likely continue to run on M/W/F and lift on T/Th.

Jeremiah1218

14-01-2008 23:51:01

If you're only lookin to lift 2 days per week, you should probably just do a split routine where you do the top half of your body on 1 day and your lower on the other. Since you are not lookin to get huge or anything, you will probably be fine just doin 1-2 exercises per body part. For example on Tuesday you can do Chest, Back, Shoulders and Arms and then on Thursday you can do Quads, Hamstrings, Calfs. Whatever exercise you choose is up to you but just make sure to hit every muscle group at least once in the week.

phriq

15-01-2008 09:46:23

I would love to loose roughly 20 pounds or so. I am 6'1'' and 230 so it would probably best if I could get to 190, or 200 even. I was 180 in high school when i played sports. None the less, I play hockey every week but need to find some way to cut down the weight. I have started eating more vegitables and tried using weight watchers as a guidline, though what i really need is quick and indoor workout routines. I have night school and work in day so i dont get much time. And well living in ND, the wind chill temp is -2 so it makes doing outdoor exersice very hard.....suggestions?

Twon

15-01-2008 10:44:26

Anyone ever heard of the "300" workout?

Jeremiah1218

15-01-2008 11:20:00

The "300" workout is terrible for the average person. Although I have not seen it myself, when I was at a seminar review for getting my personal training license, the guy that was hosting the seminar was a Chiropractor and personal trainer and hes been in the field for a long time and he was telling us how its not a good routine and you can actually end up hurting yourself pretty bad. I believe he said that if you're a really trained person and can handle such an intense workout then it may not be too bad, but theres definately better ways out there to train.

J4320

15-01-2008 11:30:28

If he's talking about the real 300 routine that the 300 actors used - no, I wouldn't do it. It's a very fast way to build muscle and get in shape but it puts a huge strain on the body. Don't quote me on this but someone told me that the 300 actors are now experiencing some joint problems and pain due to their 300 workouts.

Jeremiah1218

15-01-2008 11:35:20

[quoteda2a430e84="phriq"]I would love to loose roughly 20 pounds or so. I am 6'1'' and 230 so it would probably best if I could get to 190, or 200 even. I was 180 in high school when i played sports. None the less, I play hockey every week but need to find some way to cut down the weight. I have started eating more vegitables and tried using weight watchers as a guidline, though what i really need is quick and indoor workout routines. I have night school and work in day so i dont get much time. And well living in ND, the wind chill temp is -2 so it makes doing outdoor exersice very hard.....suggestions?[/quoteda2a430e84]

If you want to lose weight the first thing you need to do is get your diet in check. Eating vegetables and fruits is good of course but make sure you cut out all the unnecessary stuff that adds a lot of calories. Eat wheat bread instead of white, get lots of protein through fish, chicken, and other lean meat, etc...Also drinking protein shakes as a meal replacement at certain times of the day will help too. I can sometimes drink a shake when I wake up and not be hungry for like 3-4 hours. Don't use them in place of all your meals though of course. Other than your diet you will have to do a lot of cardio work to get your heart rate up because thats when you'll burn the most calories. If you hate running on a treadmill as some people do, you can jump-rope, hit a punching bag for a little while, play ball, anything that's gonna keep your heart rate up really. Try and get at least 30 minutes of cardio 3-4 times a week. When it comes to lifting theres not a whole lot more you can do to lose weight. Just do compound movements that are going to hit multiple muscle groups at once such as bench, squat, deadlifts, shoulder press, and also cutting down your rest period in between sets will keep your heart rate a little higher and burn a few extra calories. If you're looking for supplements, theres some good fat burners out there..I used Hydroxycut Hardcore myself when I was tryin to cut down and it seemed to work pretty well.

doylnea

15-01-2008 12:09:57

[quote14d3fa19c1="Jeremiah1218"]If you're looking for supplements, theres some good fat burners out there..I used Hydroxycut Hardcore myself when I was tryin to cut down and it seemed to work pretty well.[/quote14d3fa19c1]

Now that's interesting - I always figured those weight-burners were BS. I presume you have to use them in combination with diet and exercise to see real results?

phriq

15-01-2008 12:17:11

[quotea03cce86e4="Jeremiah1218"][quotea03cce86e4="phriq"]I would love to loose roughly 20 pounds or so. I am 6'1'' and 230 so it would probably best if I could get to 190, or 200 even. I was 180 in high school when i played sports. None the less, I play hockey every week but need to find some way to cut down the weight. I have started eating more vegitables and tried using weight watchers as a guidline, though what i really need is quick and indoor workout routines. I have night school and work in day so i dont get much time. And well living in ND, the wind chill temp is -2 so it makes doing outdoor exersice very hard.....suggestions?[/quotea03cce86e4]

If you want to lose weight the first thing you need to do is get your diet in check. Eating vegetables and fruits is good of course but make sure you cut out all the unnecessary stuff that adds a lot of calories. Eat wheat bread instead of white, get lots of protein through fish, chicken, and other lean meat, etc...Also drinking protein shakes as a meal replacement at certain times of the day will help too. I can sometimes drink a shake when I wake up and not be hungry for like 3-4 hours. Don't use them in place of all your meals though of course. Other than your diet you will have to do a lot of cardio work to get your heart rate up because thats when you'll burn the most calories. If you hate running on a treadmill as some people do, you can jump-rope, hit a punching bag for a little while, play ball, anything that's gonna keep your heart rate up really. Try and get at least 30 minutes of cardio 3-4 times a week. When it comes to lifting theres not a whole lot more you can do to lose weight. Just do compound movements that are going to hit multiple muscle groups at once such as bench, squat, deadlifts, shoulder press, and also cutting down your rest period in between sets will keep your heart rate a little higher and burn a few extra calories. If you're looking for supplements, theres some good fat burners out there..I used Hydroxycut Hardcore myself when I was tryin to cut down and it seemed to work pretty well.[/quotea03cce86e4]

Thanks very much for the suggestions,..Do you know of any good 20 - 30 minute things you can do in a townhouse. with my schedule its hard to get out and exercise, I play hockey every weds and skate when I can , but other than that I dont get much. I would like to be able to do somehting very strenuous for 30 minutes a day to get the cardio going,, any ideas would be great (things I have done and liked are going up and down my stairs and jumprope

ilanbg

15-01-2008 12:46:35

[quote61ebdb2688="J4320"]Don't quote me on this but someone told me that the 300 actors are now experiencing some joint problems and pain due to their 300 workouts.[/quote61ebdb2688]

I posted that earlier in the thread and read it in an interview with one of the stars from the movie.

CollidgeGraduit

15-01-2008 12:57:03

[quote3bed93ca9f="doylnea"][quote3bed93ca9f="Jeremiah1218"]If you're looking for supplements, theres some good fat burners out there..I used Hydroxycut Hardcore myself when I was tryin to cut down and it seemed to work pretty well.[/quote3bed93ca9f]

Now that's interesting - I always figured those weight-burners were BS. I presume you have to use them in combination with diet and exercise to see real results?[/quote3bed93ca9f]

I'm interested in this too..

J4320

15-01-2008 13:04:09

[quotefe4ce08b3d="ilanbg"][quotefe4ce08b3d="J4320"]Don't quote me on this but someone told me that the 300 actors are now experiencing some joint problems and pain due to their 300 workouts.[/quotefe4ce08b3d]

I posted that earlier in the thread and read it in an interview with one of the stars from the movie.[/quotefe4ce08b3d]

Ah yes, it was you. Now I remember. )

Jeremiah1218

16-01-2008 11:22:40

[quotebca26c89fd="CollidgeGraduit"][quotebca26c89fd="doylnea"][quotebca26c89fd="Jeremiah1218"]If you're looking for supplements, theres some good fat burners out there..I used Hydroxycut Hardcore myself when I was tryin to cut down and it seemed to work pretty well.[/quotebca26c89fd]

Now that's interesting - I always figured those weight-burners were BS. I presume you have to use them in combination with diet and exercise to see real results?[/quotebca26c89fd]

I'm interested in this too..[/quotebca26c89fd]

Well yeah, you can't just take some pills and expect to lose weight, that would be like saying if you take testosterone pills without lifting you'll get stronger. You still have to watch your diet and exercise, but sometimes if that just isn't enough or you want to lose it quicker, the pills will help you. I'm sure you won't see the results that the advertisements say because every supplement company cracks up their product to be way better than it is and also everybody is different. What worked for me may not work for you. I also used a dieuretic called "Xpel" which gets rid of excess water weight that your body is not using and that seemed to work. The way Hydroxycut and other supplements like that work though is by elevating your body temperature a little bit which burns calories in itself and then it also does something to make the fat burning process speed up. On the other hand, for all I know the pills might not have done a damn thing for me and it was all my diet and exercise...I guess theres no way to really find out. I did see results though so thats all that matters.

Jeremiah1218

16-01-2008 11:37:25

[quote22e49cd15e="phriq"][quote22e49cd15e="Jeremiah1218"][quote22e49cd15e="phriq"]I would love to loose roughly 20 pounds or so. I am 6'1'' and 230 so it would probably best if I could get to 190, or 200 even. I was 180 in high school when i played sports. None the less, I play hockey every week but need to find some way to cut down the weight. I have started eating more vegitables and tried using weight watchers as a guidline, though what i really need is quick and indoor workout routines. I have night school and work in day so i dont get much time. And well living in ND, the wind chill temp is -2 so it makes doing outdoor exersice very hard.....suggestions?[/quote22e49cd15e]

If you want to lose weight the first thing you need to do is get your diet in check. Eating vegetables and fruits is good of course but make sure you cut out all the unnecessary stuff that adds a lot of calories. Eat wheat bread instead of white, get lots of protein through fish, chicken, and other lean meat, etc...Also drinking protein shakes as a meal replacement at certain times of the day will help too. I can sometimes drink a shake when I wake up and not be hungry for like 3-4 hours. Don't use them in place of all your meals though of course. Other than your diet you will have to do a lot of cardio work to get your heart rate up because thats when you'll burn the most calories. If you hate running on a treadmill as some people do, you can jump-rope, hit a punching bag for a little while, play ball, anything that's gonna keep your heart rate up really. Try and get at least 30 minutes of cardio 3-4 times a week. When it comes to lifting theres not a whole lot more you can do to lose weight. Just do compound movements that are going to hit multiple muscle groups at once such as bench, squat, deadlifts, shoulder press, and also cutting down your rest period in between sets will keep your heart rate a little higher and burn a few extra calories. If you're looking for supplements, theres some good fat burners out there..I used Hydroxycut Hardcore myself when I was tryin to cut down and it seemed to work pretty well.[/quote22e49cd15e]

Thanks very much for the suggestions,..Do you know of any good 20 - 30 minute things you can do in a townhouse. with my schedule its hard to get out and exercise, I play hockey every weds and skate when I can , but other than that I dont get much. I would like to be able to do somehting very strenuous for 30 minutes a day to get the cardio going,, any ideas would be great (things I have done and liked are going up and down my stairs and jumprope[/quote22e49cd15e]

Stairs and jump-roping are a great cardio workout...if you like those why don't you just stick to that? You could do like a circuit training type of thing for 30 minutes...for example you could do like 15 pushups (change the amount to whatever you can handle), then jump-rope for a minute or 2, then run up and down your stairs a few times, take a few minutes for rest, and start over until you've reached 30 minutes or however long you want to go. Don't do pushups more than twice a week though, preferably only once. If you do decide to do them on 2 days, make sure you have at least 3 days of rest in between your pushup days. On the other days you can do chin-ups instead of pushups if you have a bar or ledge to pull yourself up on, along with your jump-roping and stair running. Chin-ups are actually one of the best exercises you can do for yourself since you're hitting so many muscle groups. Switch up your grips too, on one day do them with your palms facing away from you and on the other do them with your palms facing in (AKA Pull-ups). Another thing you may want to consider just to make things a little bit harder is carrying some sort of weights as you're going up and down the stairs. If you don't have actual dumbells or weights, just strap on a backpack and load it with bricks or somethin heavy....just be careful its not too much and you fall down the stairs. lol If you have any other questions let me know.

kelbypayday

16-01-2008 11:51:07

I have been working out for years with hardly any gains until my first year at college. I am 6'3 155 and have been like that for almost the past 4 years.

At college this was my workout to gain muscle mass.

Monday-Deadlift/Benches - incline-decline-regular/pull-ups/triceps
Tuesday - Rest
Wednesday - Rest
Thursday -Squat/leg curls-extensions/calf raisesMilitary press/ Biceps/Back
Friday - Rest
Saturday - Rest
Sunday -Deadlift/Benches - incline-decline-regular/pull-ups/triceps

I would occasionally swim some laps because i was very active - football,rugby, volleyball among some others. I had to stay fit.

And Id just continue the routine with 2 days rest every week.
Also eat a 3-2-1 ratio of foods. A ton of it...Carbs-protein-Fats in that order.

I stared lifting in october and by March I weighed 185. Not not beer fat lol...Muscle mass. Then i got mono and lost 30 pounds. It was tough.

Now im back to 180. The routine does work.

ilanbg

16-01-2008 11:52:54

[quote91c136e7bf="Jeremiah1218"]The way Hydroxycut and other supplements like that work though is by elevating your body temperature a little bit which burns calories in itself and then it also does something to make the fat burning process speed up. [/quote91c136e7bf]

Ok.... I'm not a doctor but I'm going to guess that disrupting your body's homeostasis is probably not very good for you.

I would definitely look into the science and chemistry behind these supplements before trying them, heh.

Jeremiah1218

16-01-2008 12:04:15

Well I'm sure if it was bad for you it wouldn't be on the shelves anymore. Fat burners have been around for years and I'm sure the people that engineer them do research and everything before just stickin them in stores. If there was even one person who died or screwed up their body from Hydroxycut, it would be pulled off all shelves not to mention a big ass lawsuit would be filed against them and we'd probably hear about it, so as far as I'm concerned they're perfectly healthy for you IF taken the correct way.

kelbypayday

16-01-2008 12:15:13

I am stuck at 180 though. I changed my routine up but im at a community college now so its harder to get the right foods.

Would you have any suggestions jeremiah to help me start gaining weight again. I strictly want to gain muscle mass(i know some fat is going to come with it)

I think I need a new routine but I cant figure out what it should be.

ilanbg

16-01-2008 12:30:40

[quote103a4feaa1="Jeremiah1218"]Well I'm sure if it was bad for you it wouldn't be on the shelves anymore. Fat burners have been around for years and I'm sure the people that engineer them do research and everything before just stickin them in stores. If there was even one person who died or screwed up their body from Hydroxycut, it would be pulled off all shelves not to mention a big ass lawsuit would be filed against them and we'd probably hear about it, so as far as I'm concerned they're perfectly healthy for you IF taken the correct way.[/quote103a4feaa1]

Everything about this post is wrong.

Jeremiah1218

16-01-2008 12:39:18

Well you said that your routine has been working for you, so in my opinion don't fix something that isn't broken. Gaining mass is going to mainly come from your diet though. You probably already know this, but you want to consume 1 gram of protein for every pound of body weight that you WANT to weigh. So if you're 180 and want to be 200...you need to consume at least 200 grams of protein a day. If I were you I would try and focus on my diet and getting all the right protein and carbs before switching up the workout. Try drinking a weight gainer 2-3 times a day...they have the same amount of protein as most protein shakes but they are loaded with a lot more calories and carbs so itll help you gain some weight. As far as your routine the things I would change are

1. Don't bench and deadlift on the same day...both of them take a lot out of you and if you're spending all your energy on one of these then you're not gonna be as strong on the next exercise.

2. I wouldn't workout 1 day and then give yourself 2 days of rest, unless of course it has to do with your schedule and the only time you actually can get in the gym. You really only need to give yourself at least 2 days in between working the same muscle group. For example if you want to do chest twice a week, you can do it Monday but then I wouldn't do it again until at least Thursday or Friday. But you can do chest on Monday and then do legs on Tuesday and it won't have an effect at all on your body as far as overtraining or anything. However if you just like doing it this way then by all means stick with it.

3. Your Thursday routine looks really busy...in my opinion you're doing way too much for one day. By the time you get done with squats and legs you should be really fatigued and you would probably not be doing as much as you can on military presses if you were fully rested doing them. I like to do biceps on my leg day because when you work your legs you're releasing a ton of growth hormone and testosterone into your body since its such a big muscle group and this natural pump helps you to do a little more with your biceps. Plus, biceps are a small muscle group and only require a couple exercises to hit them correctly so it shouldn't take too long or take too much out of you.

I wrote up a routine somewhere on here a couple months ago that I like to use and its worked well for me. Let me try and find it and I'll post it.

J4320

16-01-2008 12:40:43

Here's what I've been doing ---

Monday -- Upper Body
Tuesday -- Lower Body
Wednesday -- Upper Body
Thursday -- Lower Body
Friday --- Upper Body or skip the day
Saturday -- Rest
Sunday -- Rest

I'm trying to bulk up and gain muscle mass so I want to get each muscle working more often than just doing one muscle group per week. I'm also trying to eat more.

Before I go to the gym I run a mile on the treadmill at home every day. Does this 5 day workout schedule look too strenuous to you guys? I'm thinking about making a break on Wednesday with a 2 mile run or something.

phriq

16-01-2008 12:45:10

[quote7913230d52="Jeremiah1218"]
Stairs and jump-roping are a great cardio workout...if you like those why don't you just stick to that? You could do like a circuit training type of thing for 30 minutes...for example you could do like 15 pushups (change the amount to whatever you can handle), then jump-rope for a minute or 2, then run up and down your stairs a few times, take a few minutes for rest, and start over until you've reached 30 minutes or however long you want to go. Don't do pushups more than twice a week though, preferably only once. If you do decide to do them on 2 days, make sure you have at least 3 days of rest in between your pushup days. On the other days you can do chin-ups instead of pushups if you have a bar or ledge to pull yourself up on, along with your jump-roping and stair running. Chin-ups are actually one of the best exercises you can do for yourself since you're hitting so many muscle groups. Switch up your grips too, on one day do them with your palms facing away from you and on the other do them with your palms facing in (AKA Pull-ups). Another thing you may want to consider just to make things a little bit harder is carrying some sort of weights as you're going up and down the stairs. If you don't have actual dumbells or weights, just strap on a backpack and load it with bricks or somethin heavy....just be careful its not too much and you fall down the stairs. lol If you have any other questions let me know.[/quote7913230d52]

These are great ideas, thanks! I was just looking for variety in my home exercise. Climbing stairs for 30 minutes a day can get tedious. i will try to do some switching around and what not, other suggestions welcome too. Thanks!

Jeremiah1218

16-01-2008 13:01:49

At 18 years old and probably not a ton of lifting experience, yes J4320 5 days a week is too much. I have been doing only 3 days per week recently and I've been getting good gains. Here is the routine I use now.

Monday Chest/Back/Triceps
-Exercises Flat bench press- Warmup set and then 3-4 sets of 5 reps
Barbell Rows- 3 sets of 6-10
Incline dumbell press- 3 sets of 8-10
One arm dumbell rows- 3 sets of 6-10
Tricep pushdowns or skullcrushers- 3 sets of 8-10
Dips- 2 sets til failure

Tuesday Legs/Biceps
-Exercises Squats- warmup set and then 3-4 sets of 5
Leg Extension- 3 sets of 8-10
Leg Curls- 3 sets of 8-10
Calf raises- 3 sets of 15-20
Barbell Curls- 3 sets of 8-10
Incline Dumbell Curls- 3 sets of 8-10
Hammer Curls- 3 sets of 8-10
liliAt the end of this workout I like to do a drop set for biceps. For example, I'll do as many reps as I can with 35 pound dumbells and as soon as you can't do anymore pick up a 30 lb dumbell and do as many as you can and then pick up a 25 and do as many as you can.lili

Wednesday Rest

Thursday or Friday (Whenever I happen to go) Shoulders, Traps, Back
-Exercises Chin-ups- 3 sets til failure
Dumbell or Barbell Shoulder Press- 3 sets of 6-10
Barbell Shoulder Shrugs- 2-3 sets of 8-10
Dumbell Shoulder Shrugs- 2-3 sets of 8-10
Front and Side Dumbell Raises- 3 sets of 10-12

J4320

16-01-2008 13:11:12

I've lifted on and off since I was 15. )

Anyway, I've done stuff similar to that schedule and I've come to realize that I really don't like dividing the muscle groups up into certain days. That's only like 4 workouts for them per month. ?

I know the reason behind splitting them up - to make sure that you're not overworking your muscles and straining them. But I'll be careful not to. I think I'll just do -

Monday -- Upper Body
Tuesday -- Lower Body
Wednesday -- Rest
Thursday -- Upper Body
Friday -- Lower Body

I think I'll also use one upper body day to work harder on a certain muscle area while lightly doing the others and then vice versa on the next upper body day.

I have a pretty athletic body but it's more on the slim side - 6'1" 160lbs. I just started working out last week for the first time in like 4 months so I'm pretty weak right now. lol

I want to focus on making my pecs bigger but right now I can hardly do 3 sets of 120lbs. It's kind of embarrassing at the gym lol. Any tips for working myself up to more weight a little faster? Like pushups at home or something? Last year I only did 160lbs for reps so it wasn't anything overly amazing either.

kelbypayday

16-01-2008 13:33:29

[quote231e0e588b="Jeremiah1218"]Well you said that your routine has been working for you, so in my opinion don't fix something that isn't broken. Gaining mass is going to mainly come from your diet though. You probably already know this, but you want to consume 1 gram of protein for every pound of body weight that you WANT to weigh. So if you're 180 and want to be 200...you need to consume at least 200 grams of protein a day. If I were you I would try and focus on my diet and getting all the right protein and carbs before switching up the workout. Try drinking a weight gainer 2-3 times a day...they have the same amount of protein as most protein shakes but they are loaded with a lot more calories and carbs so itll help you gain some weight. As far as your routine the things I would change are

1. Don't bench and deadlift on the same day...both of them take a lot out of you and if you're spending all your energy on one of these then you're not gonna be as strong on the next exercise.

2. I wouldn't workout 1 day and then give yourself 2 days of rest, unless of course it has to do with your schedule and the only time you actually can get in the gym. You really only need to give yourself at least 2 days in between working the same muscle group. For example if you want to do chest twice a week, you can do it Monday but then I wouldn't do it again until at least Thursday or Friday. But you can do chest on Monday and then do legs on Tuesday and it won't have an effect at all on your body as far as overtraining or anything. However if you just like doing it this way then by all means stick with it.

3. Your Thursday routine looks really busy...in my opinion you're doing way too much for one day. By the time you get done with squats and legs you should be really fatigued and you would probably not be doing as much as you can on military presses if you were fully rested doing them. I like to do biceps on my leg day because when you work your legs you're releasing a ton of growth hormone and testosterone into your body since its such a big muscle group and this natural pump helps you to do a little more with your biceps. Plus, biceps are a small muscle group and only require a couple exercises to hit them correctly so it shouldn't take too long or take too much out of you.

I wrote up a routine somewhere on here a couple months ago that I like to use and its worked well for me. Let me try and find it and I'll post it.[/quote231e0e588b]

No getting to the gym is not a problem and thanks a lot for all the suggestions.

My main problem is diet now that im at a community college. At the university I had all you can eat at least 3 days a week. Chicken, fish, milk, pasta. It was great. You are right my thursdays are tough on me and Im dead after wards. I will change the deadlift and benching too. Please tell me when you find the routine.

I am scared to try this because I started lifting at 15 and never saw results until last year. I have been stuck at 180 for 4 months now.(slight fluctuations) I think I just shocked my body for those 30 pounds and im stuck. Thanks a lot man.

Jeremiah1218

16-01-2008 13:45:05

J4320 I have lifted since I was 15 as well and I'm now 20 and still a novice compared to guys that have been lifting since 15 and are now 25-30. Trust me when I say that you do not need to do a whole lot to get bigger. I work each muscle group only once per week and I get good results. Think about it, when you do bench you're still working your back, triceps, and shoulders. When you squat you're hitting a ton of muscles in your body other than your legs. When you do shoulders you're getting the triceps a little bit along with some of your back. So even though you only "focus" on each muscle group once a week you are still working them multiple times in the week. If you like your routine of doing upper and lower twice a week with Wednesday and the weekends as your rest day that's fine but just cut the volume down a lot so you aren't overtraining. Lifting itself isn't what makes you stronger its the fact that you break down the muscles and they repair themselves stronger than they were. If you're not giving your body a chance to repair itself you're never gonna grow. As far as doing pushups at home, I wouldn't do it if you're working your chest at the gym cuz theres no real point unless you want to over strain your muscles. Try the routine I have above though if you want to put on some mass. Its worked for me and a few other people I know. Also like I said before....you really need to focus on your diet and getting a lot of protein and the right carbs. Working out with a shitty diet won't do much for you.

Kelby the workout is listed at the top of this page...this is the one I follow right now and I like it.

ilanbg

16-01-2008 16:09:55

[quoted3c7ab5e9b="ilanbg"][quoted3c7ab5e9b="Jeremiah1218"]Well I'm sure if it was bad for you it wouldn't be on the shelves anymore. Fat burners have been around for years and I'm sure the people that engineer them do research and everything before just stickin them in stores. If there was even one person who died or screwed up their body from Hydroxycut, it would be pulled off all shelves not to mention a big ass lawsuit would be filed against them and we'd probably hear about it, so as far as I'm concerned they're perfectly healthy for you IF taken the correct way.[/quoted3c7ab5e9b]

Everything about this post is wrong.[/quoted3c7ab5e9b]

Just to expand on this... Hydroxycut has not been approved by the FDA. In other words, [id3c7ab5e9b]take at your own risk[/id3c7ab5e9b]; no testing has been done on this product, aside from the statistical manipulation used by its own company.

In fact, the company says that in an 8-week study, those taking Hydroxycut lost an average of ~15 lbs, whereas those taking the placebo lost an average of ~4 lbs. This was with diet and exercise.
(EDIT Sorry, this part of the post may not make much sense. I mean to say that the group that was on placebos only lost ~4 lbs in 8 weeks while dieting and exercising. Put anyone on a diet and exercise designed to lose weight and it would be a challenge to make them lose that little. The study is obviously skewed, in multiple ways.)

So I would look closer at something like this before taking it.

Also Jeremiah, half the advise you've given in this thread is bullshit.

Jeremiah1218

16-01-2008 16:47:26

Lol ok, dude first of all how do you think the advice I'm giving is bullshit? I think I know what I'm talkin about when it comes to lifting and exercise because I myself have been studying it and doin it for years and other people in my family do too and I learn from them. 2 of my cousins are successful personal trainers with their own gyms and I myself just got a license to train people. Maybe you don't agree with everything I say and that's fine you just have a different opinion than me, but if I recall a few months back you were the one asking me for advice on this very thread and I gave you some which you tried out and said you liked it a lot. If I really cared enough about what you thought I would go through my PMs and post it here for you. But I am curious, what is it that I said that's bullshit and what do you think is wrong about it?

As far as the Hydroxycut is concerned....do you actually think that some people just throw some shit in a pill, put a pretty label on it that says you'll lose weight and then put it in stores? There's obviously research done on everything before they sell it and they test it out beforehand as well. I am not saying that their studies aren't skewed, but whose studies are perfectly accurate these days? We live in a world of competition and whatever companies have to say about their product to make it sound better than the next, they will. This does not mean that the actual product itself doesn't work, it just may not work as well as they say it does. Not to mention, a lot of stuff is not approved by the FDA that people take so that fact alone doesn't mean it won't work or its dangerous. Anyway, I never told anyone they [icf595995d3]should[/icf595995d3] take it, I just recommended one that I used and it seemed to help me...if you take supplements that's completely up to you. But I don't feel like arguing with you over Hydroxycut, you have your opinion of it and I have mine....everyone else here can make their own decisions as well if they want to use it or not.

kelbypayday

16-01-2008 20:07:27

I dont think his advice is bullshit as I have studied weightlifting and dieting for awhile now too. Although I am not licensed like he is so that is why I am asking for his advice because he most likely knows more than I do. I have read a lot of Weight training guides and I agree with most of what he says. Like he says though. A lot of it is based on the person so its hard to make a general guideline for everybody to follow. A lot of trial and error will probably happen. Find something that works and stick to it. Unless you hit a plateau, then you should change some things up.

Jeremiah1218

17-01-2008 12:29:29

Yeah, the information I give is merely just advice its not a guideline I'm saying you have to follow. Its all based on personal preference and what works for certain people.

J4320

17-01-2008 12:37:12

Here's what I finally decided to do --

Monday --- Push
Tuesday --- Pull
Wednesday --- Legs
Thursday --- Push
Friday --- Pull
Saturday --- Legs & Run
Sunday --- Rest or Run

manOFice

17-01-2008 12:40:43

How do you guys find time to work out everyday??

J4320

17-01-2008 12:53:22

I actually signed up for a morning workout class so I kind of forced myself to do workouts. P

kelbypayday

17-01-2008 12:53:54

Well I only work on the weekends because I am a full time college student so it isnt that hard for me to find some time to lift.

manOFice

17-01-2008 12:58:29

ahh gotcha )

phriq

17-01-2008 13:06:55

Is anyone else like me where they find it hard to get motivation to work out unless there is a reason to? I used to work out all the time when I played sports, but now that I don't I found it really hard to motivate myself to do it.

Now I play hockey in a city league so I work out and try to stay in shape for that becuase I want to be good, but ya, its so tough to get motivation.

tylerc

17-01-2008 14:06:43

Like a million other people, my resolution was to work out more. So far, I have been good, doing it 3x per week for now, while I get back into things, then I'll bump it to 4, and eventually 5 times a week. I usually run a mile to warm up (first time running in a while), then I focus mostly on upper body.

In these past couple weeks with the 3x a week workout, it's usually this
Mon-
Biceps/triceps/pecs/abs

Wed-
Delts/upper/lower back

Fri-
Same as Mon

then I alternated the last week, again, I still need to get back into things, and I will be doing more.

manOFice

17-01-2008 14:11:24

little tyler is buffing up

doylnea

17-01-2008 15:28:59

[quote688633d7ca="J4320"]I actually signed up for a morning workout class so I kind of forced myself to do workouts. P[/quote688633d7ca]

I make it a priority over playing games or on the internet

J4320

17-01-2008 16:10:51

me 2

I'll post in between classes and stuff but there are certain things that I'm sure to do every day. I've been getting kind of bad about the working out part so I knew that if I did it as a class I'd mold myself back into the swing of things.

Jeremiah1218

17-01-2008 23:27:07

[quote8c04627cae="phriq"]Is anyone else like me where they find it hard to get motivation to work out unless there is a reason to? I used to work out all the time when I played sports, but now that I don't I found it really hard to motivate myself to do it.

Now I play hockey in a city league so I work out and try to stay in shape for that becuase I want to be good, but ya, its so tough to get motivation.[/quote8c04627cae]

The females like a guy that's in shape so that's also good motivation 8) .

[quote8c04627cae="tylerc"]Like a million other people, my resolution was to work out more. So far, I have been good, doing it 3x per week for now, while I get back into things, then I'll bump it to 4, and eventually 5 times a week. I usually run a mile to warm up (first time running in a while), then I focus mostly on upper body.

In these past couple weeks with the 3x a week workout, it's usually this
Mon-
Biceps/triceps/pecs/abs

Wed-
Delts/upper/lower back

Fri-
Same as Mon

then I alternated the last week, again, I still need to get back into things, and I will be doing more.[/quote8c04627cae]

When do you do your legs? I know squats and working legs isn't the most fun workout but do you really want to be unproportioned where your upper body is stronger than your lower?

J4320

17-01-2008 23:34:31

He likes it because it makes his wang look bigger.

Jeremiah1218

18-01-2008 09:56:03

[quote4f38cef379="J4320"]Here's what I finally decided to do --

Monday --- Push
Tuesday --- Pull
Wednesday --- Legs
Thursday --- Push
Friday --- Pull
Saturday --- Legs & Run
Sunday --- Rest or Run[/quote4f38cef379]

You went from 4 days a week to 6? You can believe me or not but I'll bet you every dollar I have ever made doin freebies that if you lift 6 days a week you will get weaker. Now you may not care about my opinion and people are gonna do what they want but I'm just trying to give you friendly advice especially because it happened to me when I was workin out too much and I've seen it happen to others as well. Unless you're genetically gifted or puttin a needle in your ass theres no way your body can handle 6 days of lifting per week assuming you go all out in the gym.

J4320

18-01-2008 10:12:19

Thanks for the warning but my workout instructor has seen me lift and he made that schedule for me. I'm not saying that you're not credible on the subject, but you haven't seen me to give me recommendations like he has. He's the baseball coach at my college and plenty of guys on the baseball team do the same thing and they aren't getting hurt left and right.

Oh and it's not like I'm going hardcore every day. Like on Saturday it probably won't be a super intense leg workout. It'll be a some step ups and lunges and a light jog maybe. I'm not going to overwork any muscle group and strain it or anything. I'll be careful. Plus, on the second day I'm working on push or pull during the week, I probably won't make it as intense.

Although I probably should just lay off of it all on Sunday and do nothing.

kelbypayday

18-01-2008 10:16:44

[quotebb4b0fcbbb="J4320"]Thanks for the warning but my workout instructor has seen me lift and he made that schedule for me. I'm not saying that you're not credible on the subject, but you haven't seen me to give me recommendations like he has. He's the baseball coach at my college and plenty of guys on the baseball team do the same thing and they aren't getting hurt left and right.

Oh and it's not like I'm going hardcore every day. Like on Saturday it probably won't be a super intense leg workout. It'll be a some step ups and lunges and a light jog maybe. I'm not going to overwork any muscle group and strain it or anything. I'll be careful. Plus, on the second day I'm working on push or pull during the week, I probably won't make it as intense.

Although I probably should just lay off of it all on Sunday and do nothing.[/quotebb4b0fcbbb]

It seems like you are just trying to stay in shape and not really build that much muscle.

He is right though because if you lift 6 days a week you will most likely get weaker. That is only if it is real intense. Just get plenty of rest in between and you should be fine.

J4320

18-01-2008 10:44:24

Nope, I'm trying to build muscle. I don't see anything wrong with my schedule either... as long as I don't overstrain myself and I do it responsibly I don't see what the problem is.

kelbypayday

18-01-2008 11:03:33

Well my advice is to just track your results and see if you are getting anywhere with it. I hope everything works out for ya that would be great.

bruman

18-01-2008 11:16:38

Diet is more important than the workout itself for building muscle.

Twon

18-01-2008 12:19:01

[quote05ff126b42="bruman"]Diet is more important than the workout itself for building muscle.[/quote05ff126b42]

True. But a solid workout routine is very important. And good technique in that routine is very important. This way you focus on the muscle without putting too much strain on the joints, tendons and muscles themselves.

Jeremiah1218

18-01-2008 14:36:51

If it works for you then great...you're right I have not seen you myself so my advice is limited. If you're not going very intense everytime you're in the gym then you should be fine but look at it this way....would you rather be in the gym 6 days a week giving it a half ass effort everytime or just go 3-4 days and go all out?

Also, just because hes a baseball coach doesn't mean he knows what hes talkin about when it comes to lifting. Theres a ton of trainers and coaches out there that don't do things correctly so don't let the simple fact that hes a coach make you want to follow his advice...he may know what he's doing and he may not. Even when I played football in high school which is a much more demanding sport on the body than baseball is, we only lifted 4 days a week and that program was specially designed by a personal trainer. Also I didn't say you'll get hurt if you overtrain although it is a possibility...I just think that you won't be seeing the results that you want.

Anyway, whatever you choose to do is up to you and I hope it works out for you....everyones body is different and maybe you can handle the load of a 6 day routine.

J4320

18-01-2008 22:57:37

Yeah I know, just because he's a baseball coach doesn't mean he's an authority on fitness. However, he also teaches a health class here at the college and etc. I trust him.

Anyway, I think we should all thank Jeremiah for his help in this thread. He's given us a lot of insightful posts. +KARMA4UD00DE!

(it feels as if I never even use my +karma anymore... I need to remember to start giving it out more often oops )

Jeremiah1218

19-01-2008 01:06:39

Haha thanks man, I appreciate it. Its a subject I actually enjoy talkin about and helpin people with so I don't mind the questions or anything. Let me know how your routine goes though, I'm just curious.

J4320

08-02-2008 20:48:18

I've been lifting for a while now and it's crazy how after a few weeks you just feel explosive all of the sudden. I'm really energized and I can lift A LOT more than a few weeks ago.

kelbypayday

09-02-2008 09:38:06

[quote7456eadacd="J4320"]I've been lifting for a while now and it's crazy how after a few weeks you just feel explosive all of the sudden. I'm really energized and I can lift A LOT more than a few weeks ago.[/quote7456eadacd]

Thats awesome man. Congrats. Have you tracked your gains? I didnt think your routine would help but I guess I was wrong. Keep up the good work dude.

J4320

09-02-2008 12:29:50

[quotebabb32420e="kelbypayday"][quotebabb32420e="J4320"]I've been lifting for a while now and it's crazy how after a few weeks you just feel explosive all of the sudden. I'm really energized and I can lift A LOT more than a few weeks ago.[/quotebabb32420e]

Thats awesome man. Congrats. [bbabb32420e] Have you tracked your gains?[/bbabb32420e] I didnt think your routine would help but I guess I was wrong. Keep up the good work dude.[/quotebabb32420e]

Kind of. I started using that Bodyspace thing but eventually I got too lazy to enter in my workouts every single day. ?

kanez44

13-02-2008 11:14:39

I do a 4 day split

Mondays Legs
Tues Chest and Triceps
WedsOff day
Thurs Back, Biceps
Fri Shoulders, Calves

TravMan162

13-02-2008 13:53:32

Let me add my two cents in here. (I know, it's becoming a trend)

First off. I don't care what you went to school for, what you think you know about the product, etc, etc. If it has the name MUSCLETECH on it, it is crap. It is overpriced, misleading, useless garbage. I am a firm believer that the only supplement you need to grow is protein and that is just to aid in muscle repair. Everything else is going to break your bank and show no effects.

Next, I personally am a hardgainer, but I'm starting to get around that. I know you hear this day in and day out, but if you're trying to gain muscle, you need to eat. A LOT. I shit you not, this is what I've been doing lately, 7am, breakfast, 9am big snack, 12pm lunch, 2pm snack, 5pm, protein shake, post workout 6pm protein shake, 8pm dinner, 10pm dinner 2

That's a lot of eating and a lot of cooking but if you're smart about it, it's not so bad. I get three breaks at work, and the rest is just budgeting your time. Keep with the whole foods. Convenience food is garbage and won't help. However, I may suggest just to throw some extra calories and protein in there, and to have at least one thing to look forward to, everyday stop at wendy's or BK and grab two chicken sandwiches with no mayo. there's 15g fat and 19g protein in each one from BK. that's not too shabby.

As far as the working out goes, it is important to log your workouts because in order to get bigger, you need to try to increase something at every workout, whether it be five pounds on an exercise or an extra rep on a tough set. You MUST keep plugging away or you won't get anywhere.

Also, your body needs change. Every three months or so, try a new workout. And right before starting each new one, take a week off to recover. I'm on the DoggCrapp method right now and it's a little outside the box but it's getting me bigger and stronger, much faster. Try to research it, it is very very useful. But to put it in a nutshell, you do one exercise for each bodypart you do that day, (I do Mon + Wed, Chest, Tris, Shoulders and Back, and Tues, Thurs I do Bi's, forearms, Quads, Hams and Calves) with each exercise, you pick a weight that you can do a max of 9 reps, and bang out your first set. Take a 20 second breather, and do another set to failure, another 20 second breather and a final set to failure. It's called Rest Pause and because there is damn near constant strain on your muscles, and you take yourself to failure at each set, and you work each muscle twice a week, there is more reason for your body to grow.

Everyone's body is different though. Half the crap these guys told you won't work for you, it's just the way it is. Mine might not work for you either, but it's a matter of finding out how your body works, adapting to that style and then following through and attacking your muscles with the most productive means possible. ) ) )

J4320

27-02-2008 12:23:53

Muahahahahaha. I weigh 175 now. I started at 155. Now I'm benching around 180. I want to weigh 190 lbs and I want to be able to bench about 230 or so by the end of this quarter. Next quarter I'll be doing even moar. twisted

Anyway, I've been benching on Monday and Friday and I have always made sure not to strain myself. I know people in the gym that do bench every other day. That seems kind of counterproductive but whatever. They can do what they want. They're still more ripped than me though. oops

TravMan162

27-02-2008 13:30:19

[quote9454d2349e="J4320"]Muahahahahaha. I weigh 175 now. I started at 155. Now I'm benching around 180. I want to weigh 190 lbs and I want to be able to bench about 230 or so by the end of this quarter. Next quarter I'll be doing even moar. twisted

Anyway, I've been benching on Monday and Friday and I have always made sure not to strain myself. I know people in the gym that do bench every other day. That seems kind of counterproductive but whatever. They can do what they want. They're still more ripped than me though. oops[/quote9454d2349e]

yo, don't get discouraged, but there's no way you're going to make those kinds of bench gains in two months... trust me on that one. the main thing is to keep making progress.. it might not be much, in fact it won't be much, 1 or 2 reps here, 5 pounds there, it adds up eventually but it's a slow process.. if you're benching 180 now and you want to be at 230 in two months, which you won't be, you can't get discouraged. Baby steps bro, baby steps.

Veek

09-03-2008 13:57:38

Uh... Hi.

I decided to slim down a bit (or at least be height/weight proportioned). I was way skinny before, so I figured I'd just gain weight and go from there and now I wanna lose the fat and keep some muscle. I bought some whey protein (Vanilla, mmm) from Bally's (lol) and I have some questions. I'm starting to go every day of the week except Fridays. I usually run abouttt 2 1/2 miles a day...then switch the routine depending on the day.

But my main question is...how do I manage to balance the protein so that I don't get bigger? I'd assume cardio and eating. But my diet has been completely switched for my workout.

In the morning I eat a small bowl of Special K vanilla (I'm a vanilla fan) with vanilla soymilk (can't drink "normal" milk). Then I go to the gym for two hours and do the running, weights, etc. I come home and have my protein shake with half of cup of fat-free milk, and half a cup of water, five frozen strawberries, and 1/3 of a banana. For snacks, I'll have two slices of turkey bolony or a fruit. Then I'll make lemon-seasoned-chicken with olive oil...and so on.

So my point is that I want to keep the muscle but lose the fat, and I do not want to be bigger (all of my clothes are small mediums and such). So am I doing it fine or what the hale?

TravMan162

09-03-2008 14:03:56

[quote12d3164e68="Veek"]Uh... Hi.

I decided to slim down a bit (or at least be height/weight proportioned). I was way skinny before, so I figured I'd just gain weight and go from there and now I wanna lose the fat and keep some muscle. I bought some whey protein (Vanilla, mmm) from Bally's (lol) and I have some questions. I'm starting to go every day of the week except Fridays. I usually run abouttt 2 1/2 miles a day...then switch the routine depending on the day.

But my main question is...how do I manage to balance the protein so that I don't get bigger? I'd assume cardio and eating. But my diet has been completely switched for my workout.

In the morning I eat a small bowl of Special K vanilla (I'm a vanilla fan) with vanilla soymilk (can't drink "normal" milk). Then I go to the gym for two hours and do the running, weights, etc. I come home and have my protein shake with half of cup of fat-free milk, and half a cup of water, five frozen strawberries, and 1/3 of a banana. For snacks, I'll have two slices of turkey bolony or a fruit. Then I'll make lemon-seasoned-chicken with olive oil...and so on.

So my point is that I want to keep the muscle but lose the fat, and I do not want to be bigger (all of my clothes are small mediums and such). So am I doing it fine or what the hale?[/quote12d3164e68]

veek i might switch out the special k for a whole wheat bagel with cream cheese or peanut butter in the morning. if you eat and go straight to the gym for 2 hours every day, you need some dense carbs in the morning and a bagel will give it to you. i would go with the peanut butter too because it packs a bit of a protein punch that you might need when you hit the weights. I would down the protein after your workout.

Also, it sounds like you're trying to shred up, in which case you need to drink a ton of water and do the low weights with high reps method.

Everything else is actually really good. you're on the right track.

Veek

09-03-2008 14:05:24

OMG I FEEL SO PRETTY. THANKS LOVER!

ilanbg

09-03-2008 15:17:45

I am going to disagree with a few points TravMan made. First, carbs will give you energy for competition but they are not conducive to [i67bd52ea35]training[/i67bd52ea35]. Bagels in particular are bad in this respect because one bagel is equivalent to about 4 slices of bread.

Also The low weights/high reps method is a myth, in terms of "burning more fat." Plus, I've found that it encourages not lifting as much as you can, because you know you need to make it at least 15-25 reps.

Other than that, TravMan gives good advise. Your diet is pretty good, so just focus on getting a workout that pushes you to your limit.

On an aside, I tripled my chest and legs workout this week and it feels great. I don't know what it is, but every few months I explode past my plateau and can add a good 20 lbs to every exercise I do and still feel about as sore the next day.

I've been working out for about 14 months now and I've increased my strength on all fronts between 5-10X (although I still weigh exactly the same). It's a good feeling. )

J4320

09-03-2008 15:21:01

If you tripled your chest workouts I'd look into that. I hear that you are only supposed to train the chest at most twice a week. I do my chest on Mondays and Fridays.

bruman

09-03-2008 15:43:04

What is your chest workout J4? What exercises and how many sets/reps?

J4320

09-03-2008 16:33:46

-- Some pushups for a warmup (not too many, maybe 20)
-- The bench machine for a warmup (not much weight, just to get the blood flowing)
-- Then I do 3-4 sets of flat bench with as much weight as possible with 6-8 reps
-- Same thing as above only with incline
-- Same thing as above only with decline
-- Then I do the fly machine or I use dumbbells (3-4 sets, 6-8 reps, as much as possible)
-- After that I'll do some pushups and other misc cooldown stuff
-- Then on some days I'll do burnouts with some other guys at the gym (google it if you need to ;) )
liI also use a spotter for the free weight stuff

Then I work on triceps. I do a bunch of tricep stuff like skull-crushers, cable pulldown, dips ---

http//www.wolverinesports.com/IMAGES/BE916M.JPG[" alt=""/imgbf9ca984d0]
(much harder than it looks - especially when you do a lot)
and etc.

My friend and I spot each other and we always try to up each other on stuff so it works out pretty nice. I'd definitely recommend working out with a friend because you have that urge to always do more in order to stroke your inner alpha male. lol

Anyway, that's just some of the stuff I do on chest/tri days. I also work other things like abs and forearms on those days (and others, I try to do abs at least every other day).

bruman

09-03-2008 16:47:37

Yeah? Looks good. Mine is similiar

4 sets of flat 8-10
4 sets of incline 8-10
3 sets of butterflys about 12 reps

All free weight. I also usually do about 5 sets of Wide-Grip Lat Pulldowns for lats.. either on back or chest day, usually chest day.

Once a week

I used to do triceps and chest together but my triceps always seem to be a lot weaker after a chest workout. My triceps just fail on me when trying to do dips after a bench press workout.
I like how you warm-up with some pushups... I'll probably start doing that. I usually don't warm up at all or do a few reps of light bench pressing.

You seem to be doing a lot.. I only work abs once a week.. just basically treat it like every other body part. In fact back and abs are tonight.

I do think nutrition is more important than the actual workout for building muscle (although both are of course necessary)

How long have you been working out for?

J4320

09-03-2008 16:59:51

As for abs, doing them once a week or so has never really worked for me. I've been trying to do them whenever I feel like they need it. I do really intense sets of abs between my other exercises. Like after I do something (say 3 sets on some shoulder workout or something) I'll go do a set of abs then go start something else then come back for another set later.

Anyway, I've been working out on and off since like 15 but I never stuck with it. I've been going steady since mid-January 2008 so it hasn't been TOO long. But I've had massive gains since then. I weighed 155 when I started in mid-January. I put on 20 pounds since then. I feel a lot stronger all-round too because I've been serious about working my whole body each week.

I wish I stuck with it since 16. ( Oh well, I guess it's better to say this at 18 then at 40. lol

TravMan162

09-03-2008 17:23:18

[quotef20e8d8819="ilanbg"]I am going to disagree with a few points TravMan made. First, carbs will give you energy for competition but they are not conducive to [if20e8d8819]training[/if20e8d8819]. Bagels in particular are bad in this respect because one bagel is equivalent to about 4 slices of bread.

Also The low weights/high reps method is a myth, in terms of "burning more fat." Plus, I've found that it encourages not lifting as much as you can, because you know you need to make it at least 15-25 reps.

Other than that, TravMan gives good advise. Your diet is pretty good, so just focus on getting a workout that pushes you to your limit.[/quotef20e8d8819]

try the DoggCrapp method. It's freaking amazing. I gained damn near 15 pounds of muscle in the last two months using this method and eating right.

http//www.thepumpingstation.com/doggcrapp.html

it seems ridiculous cuz it's so "outside the box" but It's insane. I have pictures to back it up, but I won't post them because J4320 already showed us what was up D that and veek might get a little too comfortable with me D D D

JKirk

09-03-2008 18:01:38

This was posted in TravMan's other thread but it got buried in the FOAFY talk.

I've been doing biceps and ab exercises for the past 2 months or so. Nothing major but just some stuff I can do at home whenever I get bored. I've been seeing a pretty good turnout for just about 20 to 30 minutes a day but I feel like I can do more. What can I do to build mass instead of what I am doing right now, just getting more tone and very little mass? The automatic response is to eat more but I eat like a pig and I can't do cardio right now so it's just been building in the wrong places it seems.

Any advice as to what I should do? I'm thinking of buying something else to use for equipment on arms but I don't have much space. I also am thinking of buying a supplement but I need to buy something that would be suitable to take if I just do crunches, curls mainly, and maybe something else you guys recommend?

+KMA for the help! )

ipodlover1

10-03-2008 13:09:54

I'm looking for a lower body workout that I can do every other day. I don't really have access to a gym, so I'd prefer exercises that don't require much equipment. I haven't been working out for a few months, so I need to start back up. Anyone have any suggestions? Thanks

TravMan162

10-03-2008 13:42:32

[quoteb72fc2c04a="JKirk"]This was posted in TravMan's other thread but it got buried in the FOAFY talk.

I've been doing biceps and ab exercises for the past 2 months or so. Nothing major but just some stuff I can do at home whenever I get bored. I've been seeing a pretty good turnout for just about 20 to 30 minutes a day but I feel like I can do more. What can I do to build mass instead of what I am doing right now, just getting more tone and very little mass? The automatic response is to eat more but I eat like a pig and I can't do cardio right now so it's just been building in the wrong places it seems.

Any advice as to what I should do? I'm thinking of buying something else to use for equipment on arms but I don't have much space. I also am thinking of buying a supplement but I need to buy something that would be suitable to take if I just do crunches, curls mainly, and maybe something else you guys recommend?

+KMA for the help! )[/quoteb72fc2c04a]

horse come onnnnnnnnnnnnnnnnnnnnnnnn................ Kirk.................................... I though you were better than this.........

You can't just do Biceps and abs, are you for real?? and you're trying to add mass?!?

lisighli here we go. obviously, you are trying to build the muscles that get the ladies. Fine. If that's what you want to do, so be it. This is what you need to do. Blah blah, eat like a horse. NOT REALLY. See, you're trying to shred up your belly and bulk up your Biceps. What the hell is eating like a horse going to get you? You're not expending enough energy to warrant consuming all that extra food. It will have an adverse effect on your midsection, and that's exactly what you're trying to avoid.

You need to eat a lean and balanced diet. 4-5 small meals a day should cover it. Make sure not to gorge at a late dinner either because all that shit you eat that you don't burn off is going straight to your abs when you sleep. And that's a fact.

I'm not going to lie to you, depending on what body type you have, shocking your biceps to grow is a tough feat, especially when you don't want to dedicate any time to any other part of your body.

See the thing is, in order to really grow, you need to use compound movements that use more than one muscle group. Biceps are just one group of small muscles that can only be worked by curls of varying degrees and chinups with your palms facing you. that's about it.

However if you do squats, dead lifts, bent over rows, leg presses, bench presses and pullups, you are going to shock your muscles into growing because of the sheer force involved in completing just one rep and also these compound movements encourage the increased release and production of testosterone in your body which causes more growth. Also, little known fact. Since the legs are such giant muscle groups, did you know that ten percent of the muscle mass gained from your leg workouts gets added on to the rest of your body? NICE.

So what does this mean for you. Basically first off, if huge guns is your thing, plain and simple, you ain't getting there by curling every day. You are probably overtraining if you are doing biceps more than twice a week and you are just digging yourself a hole. Great, you got more cut, but if getting more cut was your goal, then you wouldn't be in this thread.

So you need to start doing something.... anything.... for the rest of your body. Most of your arm mass actually comes from your triceps, whether you believe it or not, and since you didn't mention a word about them, I would start there.

You said you just do this at home, so i am going to suggest bodyweight exercises. Monday, do back and biceps. Both use pulling motions so any work you put into your back is going to translate into gains in your biceps. Try just deadlifting whatever weight you have and also do some bent over rows of some degree. If you don't want to do those, do pullups with palms facing front. DO THIS BEFORE YOU DO BICEPS. Once you're done with your back exercise(s) start curling. You are going to want standing curls with a bar and then some sort of dumbbell curl. ALSO

liThis is the most important thing you are going to read involving your bicepsli

No one seems to understand this but there is a muscle underneath your biceps called the Brachialis. You can only hit this with a few exercises, mainly Pinwheel curls and Hammer Curls. this muscle, (when worked) pushes up your biceps and gives your arm a bigger, fuller look. You need to incorporate these into your workout. So monday when you do back (you're doing back right?) do back, then do your two types of curls, then do one of those two brachialis exercises. Thursday, do the same thing, but switch to the other brachialis exercise.

Tuesday, just focus on legs. Do body weight squats, do one legged dumbbell squats and lunges. Try to work a calf raise in here and there too.

Take wednesday off. Thursday, see above and Friday do chest and triceps. If you don't have many weights, stick to any type of Dip you can do and as many pushups as you can stomach. Try to do some sort of arm extension for your triceps too.

I can't stress this enough. Don't work your goddamn biceps more than twice a week and make sure you work your brachialis. good lord that's important.

And dude. if your biceps are inflated and you still have chicken legs, is that really going to look right? Do your squats and stop crying about it D D D hope i helped

zdub08

10-03-2008 14:20:58

I'm also disappointed in you JKirk.

J4320

10-03-2008 14:44:24

Travman - DoggCrapp training sounds interesting. Should I start now or should I start when I begin to hit a plateau?

zdub08

10-03-2008 14:52:19

http//forum.bodybuilding.com/showthread.php?t=1005139

any tips for me?

J4320

10-03-2008 15:10:44

[quote66abfd47f9="zdub08"]http//forum.bodybuilding.com/showthread.php?t=1005139

any tips for me?[/quote66abfd47f9]

LOL

I'm just gonna grace this thread with this wonderful picture -

http//myspace-256.vo.llnwd.net/01376/65/28/1376888256_l.jpg[" alt=""/img66abfd47f9]

TravMan162

10-03-2008 15:50:41

how did you get that picture of antonio banderas on his 12th birthday?

what's all that goop all over him?

what a weirdo.

Veek

10-03-2008 15:57:32

What the HALE is that...

JKirk

10-03-2008 16:00:32

Haha, damn, after such a good post that TravMan made, that picture is the grand finale. shock

Anyway, thanks for the great advice, TravMan. I've been reading up at BodyBuilding.com and right now I really don't want to be that hardcore about it. I'm not looking to be a professional body builder, I just want a more attractive physique, YOU CAUGHT ME! But yeah, I've played soccer for the past 10 years and my lower body is about as far from chicken legs as possible without me actually training on a sled or something. I am still going to work them though because I do need the strength.

I honestly, truly do not have time to go to the gym with all the time I [b964c453293]have[/b964c453293] to put into schooling, work, etc. The closest gym to me is about 30 minutes drive unfortunately. I know it's easy to criticize me for saying I don't have time but I truly don't.

I have realized that I've been overdoing it because I've been curling three days straight and then taking a day off and then three days again. I read that before you posted it so now I know you are definitely right. So yeah, I didn't research and I believed in a common misconception.

I also meant to mention cardio, I've read that walking like 45 minutes in the morning before breakfast is good for something or other? If that's totally off the wall, then what would you recommend?

Here was my rough plan so bear with me

M, W, F - Biceps, triceps, ab workout possibly Ab Ripper X (found it on the p90x program, haven't even remotely looked at it but have seen it recommended numerous times)+ chest with exercises I can do with the equipment below.

T, TH - Cardio - not sure what I am going to do yet.

Equipment

I've got about 100 lbs. in free weights. A dumbbell and a barbell.

Supplements

I've seriously been lacking on protein whenever I tried to weight lift in the past. I used to weight lift for basketball but I never took it serious and neither did anyone else on the team for whatever reason so naturally I never saw results.

I know TravMan's recommends the Six Star stuff but do I need all the extras that I have in it for what I'm trying to gain? Kidd recommended Ergopharm GF Pro

http//www.bodybuilding.com/store/ergo/gf.html

It's just straight protein pretty much, maybe I'm wrong and this is bad, but that's why I'm posting.

TylerC recommended this

http//register.eas.com/OA_HTML/ibeCCtpItmDspRte.jsp?item=6466&section=10027

I don't know if it's any good but it definitely would be better than what I'm eating now.

+KMA to Travman already and anyone else who could help because I clearly don't know much; but god forbid, Zdub, please don't post another picture of "you" or I'll be very disappointed in you.

zdub08

10-03-2008 16:33:44

I look bigger in this one

http//myspace-958.vo.llnwd.net/01376/85/97/1376887958_l.jpg[" alt=""/imgd582c06670]

TravMan162

10-03-2008 16:35:09

the only big thing is your disproportionate nipples

J4320

10-03-2008 16:35:55

Or this one --

http//a667.ac-images.myspacecdn.com/images01/24/l_aae5617b493460bb3f24a482ab4683ea.jpg[" alt=""/imgd53b5afa54]

TravMan162

10-03-2008 16:39:05

he's literally making me nauseous. D D D

Veek

10-03-2008 16:44:02

Me too.

J4320

01-04-2008 11:32:57

Working out rocks my socks. If you stay with it you'll eventually love going. I just got back and I feel great even though I got like 4 hours of sleep last night. D

TravMan162

01-04-2008 13:44:16

ha, if you go to failure every set, you won't enjoy it. the only part you'll enjoy is when it's over. it's horrible haha, but worth it nonetheless D

J4320

01-04-2008 21:24:29

I work out so much that I feel like a fire truck then I piss on your lighter. Kinda cool kinda funny anyway satan, satan, satan...

So anyway, I'm catching up to you mister Travman. You better start benching more. ;)

Kidd

01-04-2008 21:35:50

the RTD stuff is overly pricey but convinent

manOFice

29-04-2008 12:07:42

Do people prefer dumbbells or machines?

bruman

29-04-2008 12:19:09

[quote99152b12f5="manOFice"]Do people prefer dumbbells or machines?[/quote99152b12f5]

Not just dumbbells but free weights. Dumbbells, barbells, etc. If you're serious about gaining muscle than free weights are much more efficient than machines.

manOFice

29-04-2008 12:27:16

[quoteed78200470="bruman"][quoteed78200470="manOFice"]Do people prefer dumbbells or machines?[/quoteed78200470]

Not just dumbbells but free weights. Dumbbells, barbells, etc. If you're serious about gaining muscle than free weights are much more efficient than machines.[/quoteed78200470]

yeah, free weights I meant. I now have access to my companies fitness center so i have a workout buddy and i'm going to start working out before work now

J4320

29-04-2008 13:31:39

Don't listen to bruman. Just stick to the machines doing 10 pounds. Trust me, when the ladies see you swinging that machine around like a limbless hooker they'll be swooning all over you. Be sure to give the "What the fuck you lookin' at?" look to all of the male onlookers. It's not about building muscle. It's showing everyone who is the fucking man of the gym.

manOFice

29-04-2008 13:41:24

[quotef71f14a232="J4320"]Don't listen to bruman. Just stick to the machines doing 10 pounds. Trust me, when the ladies see you swinging that machine around like a limbless hooker they'll be swooning all over you. Be sure to give the "What the fuck you lookin' at?" look to all of the male onlookers. It's not about building muscle. It's showing everyone who is the fucking man of the gym.[/quotef71f14a232]

LOL, great post

TravMan162

29-04-2008 13:41:33

yeah uh huh. definitely listen to J4 on this one.

Machines are, dare I say, useless? I mean, generally speaking, there's only one direction of resistance with the opposite direction being done for you. That's no good sir. Use them as a supplement ONLY, not as a crutch.

But hey, the whole point of this is to get the ladies, so whatever works D

manOFice

29-04-2008 13:45:53

[quote3004fddd86="TravMan162"]yeah uh huh. definitely listen to J4 on this one.

Machines are, dare I say, useless? I mean, generally speaking, there's only one direction of resistance with the opposite direction being done for you. That's no good sir. Use them as a supplement ONLY, not as a crutch.

But hey, the whole point of this is to get the ladies, so whatever works D[/quote3004fddd86]

The whole point of this is to fit into shirts like you do lol lol lol

TravMan162

29-04-2008 13:47:14

[quote9f25247664="manOFice"]
The whole point of this is to fit into shirts like you do lol lol lol[/quote9f25247664]

oh that's easy Kids small

EatChex89

29-04-2008 18:19:57

I'm a big fan of the cable cross machine for chest.

I usually use the ISO Lateral bench press and then the other ISO machine that looks like it and works chest. Then I'll do cable cross/flys.

For biceps/triceps I use free weights, machines, and the pulleys.

For abs, I use machines.

Legs I use the leg press thing. and for calves the rhinocerous

TravMan162

29-04-2008 18:26:31

Chex.

Back? I didn't see anything for your back.

You need to incorporate deadlifts and some sort of squats. They are the most effective exercises you can do as they call in all sorts of muscle groups all over the body in order to complete a rep.

They both cause your body to produce extra testosterone which causes your whole body to grow. Make sure you try those out. They suck ass though, just a warning. Like when people talk about throwing up after a workout, it's cuz of those bad boys.

Also, I've found the best thing for abs is a few times during the day, just flex and squeeze them as hard as you can for as long as you can, and do pulses as well. I've never done a single ab exercise as part of my routine, only what I've described, and I have a decent six pack haha.

Trust me on the squats and deadlifts though.

EatChex89

29-04-2008 18:59:46

[quote556326509d="TravMan162"]Chex.

Back? I didn't see anything for your back.

You need to incorporate deadlifts and some sort of squats. They are the most effective exercises you can do as they call in all sorts of muscle groups all over the body in order to complete a rep.

They both cause your body to produce extra testosterone which causes your whole body to grow. Make sure you try those out. They suck ass though, just a warning. Like when people talk about throwing up after a workout, it's cuz of those bad boys.

Also, I've found the best thing for abs is a few times during the day, just flex and squeeze them as hard as you can for as long as you can, and do pulses as well. I've never done a single ab exercise as part of my routine, only what I've described, and I have a decent six pack haha.

Trust me on the squats and deadlifts though.[/quote556326509d]

Right, back as well i use the one where you lie (ground)[/size556326509d] [i556326509d]/[/i556326509d][/size556326509d](air)[/size556326509d] and hold a weight and go up/down (lower). then I use a back machine for upper.

I'll look into squats and deadlifts and your ab routine.

TravMan162

29-04-2008 19:36:44

upper back you're going to want free weights too. that's how you get all those weird definitions and little muscles to segment and look all ripped up. Try Bent Over Rows with either a barbell or dumbbells and try wide grip pull ups as well. if you do them right, and with enough weight, you will start to see a difference in the way your back looks pretty quickly.

J4320

30-04-2008 22:36:18

How much do you usually curl for biceps travman? I normally do 45 pound dumbbells and then a little more for concentration curls. I've noticed that pinwheel curls are A LOT easier than normal curls. My biceps are definitely looking more defined. My friends have mentioned it like 3 times. I FEEL SO WANTED AND SPECIAL.

edit ---

Here are some crappy camera phone pix for fun -------->

I'm starting to get all veiny.

http/" alt=""/img176.imageshack.us/img="176/4198/dsc00024vp9.jpg[" alt=""/img9ba36098d8]

Bicep curling arm up.
[img="9ba36098d8]http/" alt=""/img176.imageshack.us/img="176/7868/dsc00025lv9.jpg[" alt=""/img9ba36098d8]

Arm just sitting there.
[img="9ba36098d8]http/" alt=""/img168.imageshack.us/img="168/2089/dsc00027ws4.jpg[" alt=""/img9ba36098d8]

My manmeatmeal (random pic that was already on my camera phone lol).

[img="9ba36098d8]http/" alt=""/img176.imageshack.us/img="176/2632/dsc00022jh6.jpg[" alt=""/img9ba36098d8]

Holy crap I wasn't expecting these pics to be so big. I'm WAY too lazy to resize them. lol

And why does it look better in real life? ( I guess it's because I can see it in better proportion to my body. Anyway, that still isn't that impressive. I must work harder. evil

ilanbg

30-04-2008 23:16:12

Your triceps don't look up to par...

I've sort of opted out of this thread because I keep disagreeing with all the advise people receive, but it's 2 a.m. and I'm not very tired, so fuck it.

In the past month or so I've tried a new split that's gotten me huge results. And when I say huge, I mean like I've been able to add weight to my sets on almost every day of working out (not on every exercise, but at least adding 10 lbs per muscle group, per day)... I've added a good 100 lbs worth of lifting to my workout in the past month or so.

I break it down into a weekly schedule

Day 1 Legs/shoulders (obliques)
Day 2 Back/Chest (abs, lower back)
Day 3 Biceps/Triceps (obliques)
Day 4 All core (obliques, abs, lower back)
Day 5 Legs/shoulders
Day 6 Back/Chest
Day 7 Biceps/Triceps (abs/lower back)

(I can give specific exercises, but I don't think it'd be as much help.)

This lets me work out my whole body twice a week, and gives every muscle group about two or three days rest, and then gives the whole body a rest on day 4. I'm not as strict about which core exercises I do, generally.

I used to try and do a "big" muscle group (e.g. chest, back) and a smaller muscle group (e.g. biceps) together, so that every day had a big muscle group and small muscle group, but I find doing it this way leaves my body and muscles feeling way more balanced, and results have been quicker.

The post that really brought me out of the woodworks was Travman's suggestion for his abs workout. Isometrics for your abs is not going to do very much... chances are his abs are toned because he uses them for support during his other exercises; but he's probably lifting way more than y'all, so it will help his abs more than yours. (For example, I feel it in my abs when I do tricep pulldowns, but I am up to 140 lbs (in real life it's a little less), so I need to use my abs to keep my body straight with that much weight. I didn't feel it a month ago when I was only doing 90 lbs.)

If you want strong abs, you have to actually do situps. (I'm not so sure about ab machines... I don't feel very much on those, but whatever.) There's also a pretty big difference between looks and strength, when it comes to abs. Stronger abs don't look much different after a certain point but they offer more support for exercises that target other parts of your body.

TravMan162

01-05-2008 13:37:59

yeah ilan, I wouldn't really say my ab advice was good or should even be taken seriously, but that is honestly all i do for specific "ab work" haha. Maybe I'm just lucky, but you're probably right about your core just needing to get stronger to deal with the weight you're throwing up.

J4 is actually bigger than i had expected, for some reason I thought you were really really skinny hahaha. But nothing personal, Ilan is right, your Tris look like they need a bit of work. Try the big exercises for them with some heavy weight to shock them a bit Close grip bench, skull crushers and weighted dips.

Also, I'm thinking your form sucks if you're doing 45 pound dumbbells. I mean, I struggle to keep strict form doing 55 pounds. It's not about how much you lift, it's about the form you use to do it.

You need to focus on the muscle you're working when you're doing it. Go slow, and don't use muscles that aren't necessary in doing the exercise you're working on. I know you hear this all the time, but too many people just ignore it for some reason. It's that macho testosterone struggle bullshit.

I know a lot of guys that go to the gym with their twig arms say they're benching 230 and curling the 65's...... Right.......

The way I see it is, I don't give a shit how much you lift. If I'm bigger than you, I'm not impressed. Eye on the prize.

But J4, I'm thinking you used to be really skinny and you have a really hard time putting muscle on, so obviously you found something that is starting to work. Keep it up and make sure you keep your form strict. Only cheat to get that last rep up, and only if you absolutely need to D

ha, Ilanbg, why do you hate my advice so much haha. Put some pics up dood.

manOFice

01-05-2008 13:40:40

I hurt pretty bad, lol. I didn't over do myself but it's been so long.

I had to ice my legs last night too

TravMan162

01-05-2008 13:41:33

jesus christ what did you do?

manOFice

01-05-2008 14:05:37

[quotefb86e2d8b0="TravMan162"]jesus christ what did you do?[/quotefb86e2d8b0]

Ran couple miles two days ago, did full body cardio/weights routine yesterday, today ran 2 miles.

but i didn't lift much weight and didn't run to fast

But behind my shins hurt from the running, i haven't worked out in awhile

J4320

01-05-2008 14:50:20

About the triceps -- I wasn't exactly flexing. Are you guys expecting them to jut out like Ahhhnold? I do good tricep workouts and I can honestly say that I can outdo most people here in parallel dip exercises (travman will probably pwn me though lol). I can do the whole stack on any tricep related machine (although that's not saying much). I'll have to see how much I can skullcrush tomorrow. But yeah, my triceps are not that small by any means. I actually got another compliment today about my arms in the locker room. "I wish my arms would fit nicely in a shirt like that." GAY MAN TALK WOO! lol

Anyway, yeah Trav, I was kind of skinny. I did track and XC during Freshman and Sophomore year. Now my body is very well built and nice. It just needs to be defined a lot more.

As for 45 with curls, that's pinwheel curls and it's not that hard. I don't swing either. I know to go slow. ;) I was doing curls again today but I had to stop because my tendons in my forearms started to hurt. A lot of weight with normal curls can do that to you sometimes. ?

ilanbg

01-05-2008 15:30:13

[quotececfb1fcd9="TravMan162"]ha, Ilanbg, why do you hate my advice so much haha. Put some pics up dood.[/quotececfb1fcd9]

Eh, it's more that you are working out to look good and I'm working out to supplement my climbing and agility-related sports. Case in point you either don't know about or don't care about preserving a "sensitive" central nervous system, because you always work out to failure and tell people to "shock" their muscles by lifting more than they can. Which is fine if you want to look buff—you'll build muscle quickly—but your body won't be very good at doing any motions that are outside of the range of exercises you do.

Just started doing parkour today... awesome stuff. Icing my knee though, I jumped straight into a railing. oops

J4320

01-05-2008 17:13:28

Parkour is fun. I used to mess around and do that. Doing front handsprings off of random handrails was my favorite. Of course that isn't "traditional" parkour. More like free running.

puppeteer

01-05-2008 17:42:11

Josh wasn't flexing...

He was wearing an Abercrombie or Hollister Collar shirt... which is a muscle shirt that's really tight on arms and makes you automatically look big

Twon

01-05-2008 17:49:31

[quote0e687681ef="manOFice"][quote0e687681ef="TravMan162"]jesus christ what did you do?[/quote0e687681ef]

Ran couple miles two days ago, did full body cardio/weights routine yesterday, today ran 2 miles.

but i didn't lift much weight and didn't run to fast

But behind my shins hurt from the running, i haven't worked out in awhile[/quote0e687681ef]

Running... Bah! Running and I don't get along.

Today I was supposed to roll with a guy but he didn't show. So I did this circuit 5 times. 30 second rest between each set. Took me just over an hour.

3 min of skipping
3 min of shadow boxing
3 min of bananna bag work (Thai boxing leg kicks bag)
3 min of heavy bag work

bruman

01-05-2008 18:05:51

Anyone have tips for cutting?

I'm starting my diet Monday... goal is to retain muscle and get shredded
I already have in my closet

-Purple Wraath
-SciVation Xtend
-Animals Pak (multi-vitamin)
-ON Whey Chocolate Protein Powder

I also have a bottle of "Green Tea Supreme" which has Green Tea Leaf 95% extract 500mg, standardized to provide 30% EGCG and 65% Polyphenol Catechins.

Should I also take this?

I have $75 more to spend.. is there anything else that would be helpful? It's going to be a high-protein low-carb diet.

J4320

01-05-2008 18:09:13

[quotebb25da9220="puppeteer"]Josh wasn't flexing...

He was wearing an Abercrombie or Hollister Collar shirt... which is a muscle shirt that's really tight on arms and makes you automatically look big[/quotebb25da9220]

Yep. It's kind of funny too because I rarely wear those. The ladies love that style though. ;)

Usually I just wear stuff from PacSun and etc. Seriously though, what are you guys expecting? Even this guy's don't stick out that much ---

http//www.sfd.pl/1/images2003/20030207102143.jpeg[" alt=""/imgbb25da9220]

puppeteer

01-05-2008 18:19:09

he just gave a whole meaning to "dedication"

Twon

01-05-2008 18:21:13

[quoteb0f85071ef="ilanbg"]I break it down into a weekly schedule

Day 1 Legs/shoulders (obliques)
Day 2 Back/Chest (abs, lower back)
Day 3 Biceps/Triceps (obliques)
Day 4 All core (obliques, abs, lower back)
Day 5 Legs/shoulders
Day 6 Back/Chest
Day 7 Biceps/Triceps (abs/lower back)

(I can give specific exercises, but I don't think it'd be as much help.)[/quoteb0f85071ef]

I used to do a workout very similar to this, but I couldn't keep it up in the long run. My body just got exhauseted. How long have you been doing this?

ilanbg

01-05-2008 18:37:18

[quote7bc7a689c6="Twon"]I used to do a workout very similar to this, but I couldn't keep it up in the long run. My body just got exhauseted. How long have you been doing this?[/quote7bc7a689c6]

About two months, maybe three.

I'm not sure how well this will play into my climbing, which I'm starting to pick up again now that the weather is nice and I have the time, but each workout only takes me about 50-80 minutes to complete, and my diet this semester has been practically impeccable. So it's working really well, like I said, I've added weight to at least one exercise pretty much every day since I've started; the same set one week later just feels easier. (Today I added 5 lbs to an exercise I've been using to rehab the shoulders... first time I've been able to add weight to that specific exercise in the past two years.)

Twon

01-05-2008 18:40:10

Good for you. I haven't had the time with work, kid, submission wrestling, and Muay Thai to stick to a good workout routine in the last 3 years. I miss being really strong.

Can you break down your diet for me?

ilanbg

01-05-2008 18:56:14

[quote3ba2ad07a4="bruman"]Anyone have tips for cutting?[/quote3ba2ad07a4]

Dude, supplements are [i3ba2ad07a4]supplements[/i3ba2ad07a4], not substitutes. You're supposed to use them when you need that extra edge. If you haven't even started your diet yet, supplements are not going to do you a whole lot of good. Focus on having a great diet, and use the supplements when you need to lose those last ounces of fat.

[quote3ba2ad07a4]Can you break down your diet for me?[/quote3ba2ad07a4]

In the morning, I eat something "solid," such as banana, orange, peanuts, or eggs, and I have 30 g. of protein powder. I try to eat a small sized meal, or at the very least a modest amount of protein, every two hours. I make an effort to eat at least 140 grams of protein a day. I started getting in the habit of just taking a protein shake instead of meals but now I make sure there's real food in every meal, heh.

My only source of carbs is in the bread on my sandwiches (a big issue for me last semester was that I was eating so much pasta... I haven't touched pasta this semester). I make sure to eat a meal before working out and a protein bar, tuna, or something afterwards. No junk food whatsoever (or anything that doesn't have a clear health benefit), and I've actually been surprised at how easy this has become.

My dinners are pretty consistent; stir-fried vegetables and stir-fried meat. I stir-fry it with olive oil or vegetable spray, so there's nothing unhealthy about it. It starts to taste pretty bland after a while but I just put hot sauce and spices on it until it sets my mouth numb. If I get hungry after this, I eat peanut butter, usually.

Honestly I think a large reason for my gains this semester has been due to my diet. I ate ramen or pasta like two meals a day last semester, and it wasn't until finals week when I made an effort to eat well that I saw how much my energy, mood, etc. had suffered. And once your room is stocked with healthy foods, and it's the only thing available, it eventually becomes second-nature to eat healthily.

Damn that was a lot of typing. It's still easier than studying for my econ final, though...

manOFice

01-05-2008 18:59:13

since my body hurts from not working out, should i now stop and wait till my body feels better and start again or just keep going and do less weight and the pain will go away?

J4320

01-05-2008 19:13:33

^ Up to you. I personally would give it a day or two to just relax. You'll adjust to it if you keep with it.

Anyway, I never worry about how much food I'm eating. I just make sure that it's healthy food. I don't have any junk food at my house anyway since we are all a bunch of health nuts.

Good luck on that exam, Ilan, econ can be SO boring. I never paid much attention in class then I was working my ass off studying for the exams. lol

Twon

01-05-2008 19:15:09

Don't stop. Do a [b75b2c37709]good[/b75b2c37709] warm up and a lot of stretching before you work out next time.

Twon

01-05-2008 19:17:21

I have such a slow metabolism I should eat like you. I don't eat very much junk. Lots of veggies and lots of chicken, beef and some fish. But my downfall is the carbs. I have cut back considerabley, but I still eat quite a bit of rice, pasta, bread, potatos, etc... It's hard not to eat them.

J4320

01-05-2008 19:24:51

I am going to hate the day when I'll have to start worrying about that stuff.

manOFice

01-05-2008 19:27:54

smoking always made my metabolism speed up so thats against me now but if i didn't quit smoking i probably wouldn't even be able to work out how I am doing, heh

Twon

01-05-2008 19:32:18

[quotea873270647="J4320"]I am going to hate the day when I'll have to start worrying about that stuff.[/quotea873270647]

What stuff? Family?

J4320

01-05-2008 19:37:58

No, like worrying about the carbs I eat and etc.

Twon

01-05-2008 19:40:09

il, what brand of protein shakes do you take? Do you mix with skim milk or water? Would you advise taking them enven though I am trying to cut weight for a fight or no?

manOFice

01-05-2008 19:50:00

so what are some good warm up techniques to a weight lifting route?? )

J4320

01-05-2008 20:02:24

Either get on the bike or the treadmill for a while. I usually just do the bike since I don't wear running shoes to the gym. We do wheelies on them and stuff. Typical douchebag gym kids we are.

Twon

01-05-2008 20:04:43

Ride a stationary bike, skip, jumping jacks, eliptical... You try and move all muscles to the point where you start to break a sweat. Do go full out, but a good pace at whatever. Maybe 5-10 min. Once you have that sweat going, start a stretching routine. Try and make it methodical. Start with the nuck, shoulders, and upper body and work your way down.

ilanbg

01-05-2008 20:13:19

[quote0ebe054ed9="Twon"]il, what brand of protein shakes do you take? Do you mix with skim milk or water? Would you advise taking them enven though I am trying to cut weight for a fight or no?[/quote0ebe054ed9]

I take GNC Pro Performance whey protein[=http//www.gnc.com/product/index.jsp?productId=2887270&cp&sr=1&origkw=whey+protein&kw=whey+protein&parentPage=search]GNC Pro Performance whey protein. I like it because it mixes pretty well (the berry flavor mixes better) and it's pretty loaded with protein. I usually mix with water just because it's more convenient (mixes faster and smoother).

Protein can only be good for you. If you're cutting weight to meet a certain weight class, then you may want to chill on gaining muscle, but if you just want to lose weight to be in the best shape possible, definitely take protein. You can't get fat from protein shakes, unless it's Muscle Milk... that shit has a 21 ratio of protein to fat (as opposed to GNC's 101 ratio).

[quote0ebe054ed9="manOFice"]so what are some good warm up techniques to a weight lifting route?? )[/quote0ebe054ed9]

I like warming up with running on the days I do legs and warming up on a rowing machine for the other days.

Rowing... is hard. Way harder than any other cardio I've ever done.

J4320

01-05-2008 20:14:14

[quote0a0773e67c="Twon"]Ride a stationary bike, skip, jumping jacks, eliptical... You try and move all muscles to the point where you start to break a sweat. Do go full out, but a good pace at whatever. Maybe 5-10 min. Once you have that sweat going, start a stretching routine. Try and make it methodical. Start with the nuck, shoulders, and upper body and work your way down.[/quote0a0773e67c]

Don't forget the masturbatory warmup in the locker room.

manOFice

01-05-2008 20:14:40

[quote409387482f="Twon"]Ride a stationary bike, skip, jumping jacks, eliptical... You try and move all muscles to the point where you start to break a sweat. Do go full out, but a good pace at whatever. Maybe 5-10 min. Once you have that sweat going, start a stretching routine. Try and make it methodical. Start with the nuck, shoulders, and upper body and work your way down.[/quote409387482f]

thx )

Twon

01-05-2008 20:18:40

[quote412ee95bbe="ilanbg"]I take GNC Pro Performance whey protein[=http//www.gnc.com/product/index.jsp?productId=2887270&cp&sr=1&origkw=whey+protein&kw=whey+protein&parentPage=search]GNC Pro Performance whey protein. I like it because it mixes pretty well (the berry flavor mixes better) and it's pretty loaded with protein. I usually mix with water just because it's more convenient (mixes faster and smoother).

Protein can only be good for you. If you're cutting weight to meet a certain weight class, then you may want to chill on gaining muscle, but if you just want to lose weight to be in the best shape possible, definitely take protein. You can't get fat from protein shakes, unless it's Muscle Milk... that shit has a 21 ratio of protein to fat (as opposed to GNC's 101 ratio).[/quote412ee95bbe]

Thanks!

[quote412ee95bbe="ilanbg"]Rowing... is hard. Way harder than any other cardio I've ever done.[/quote412ee95bbe]

Tru dat!

bruman

01-05-2008 21:38:45

Here's my 'travman' pose ;)

http/" alt=""/img182.imageshack.us/img="182/3365" alt=""/img1rs3.jpg[/imgb1546d115e]

How do I match up?

J4320

01-05-2008 21:43:40

DAAAAAAAAAAAYUM my arms are nothing compared to yours. Nice work bruman. P

manOFice

02-05-2008 05:30:36

bruman is pimp

J4320

02-05-2008 07:20:27

He needs to work on the face though. It's all white and ovular.

TravMan162

02-05-2008 09:10:11

^whoa.

Bruman = large D

manOFice

02-05-2008 10:28:39

[quote8aec481671="TravMan162"]^whoa.

Bruman = large D[/quote8aec481671]

thats what she said, hahahaha had to say it

bballp6699

02-05-2008 11:04:57

That's quite the, under-the-sea, theme you got there...

Twon

02-05-2008 11:39:00

[quote403bab2dae="J4320"]
LOL

I'm just gonna grace this thread with this wonderful picture -

http//myspace-256.vo.llnwd.net/01376/65/28/1376888256_l.jpg[" alt=""/img403bab2dae][/quote403bab2dae]

Here's my poses J4... LOL. I don't take my shirt off for anyone. I even swim in it.

[img="403bab2dae]http//i3.photobucket.com/albums/y83/twon4/Pose1.jpg[" alt=""/img403bab2dae]
[img="403bab2dae]http//i3.photobucket.com/albums/y83/twon4/Pose2.jpg[" alt=""/img403bab2dae]
[img="403bab2dae]http//i3.photobucket.com/albums/y83/twon4/Pose3.jpg[" alt=""/img403bab2dae]

I'm trying to look mean in the first one. lol
The third one I was pretending I was looking off yonder.

EatChex89

02-05-2008 15:34:02

does the shirt come off for sex?

Twon

02-05-2008 15:59:46

sex??? I don't do that.

TravMan162

04-05-2008 08:15:53

WTF, Twon, I thought you said you were an ugly fat guy?

Haha, you look like an in shape early thirty year old with massive pit hair. Trim that shit down to a one or two and you may get sex once again.

^Looks like I just hit on Twon. I'm going to go kill myself now.

manOFice

04-05-2008 14:05:25

I took the advice here and did about a 15 minute warm up of crunches, pushups, jumping jacks, and bike riding, and little weight on the bench press. Then I did the full routine, and i feel great, my body hurts way less.

Twon

05-05-2008 03:31:25

[quotedc58e43c91="manOFice"]I took the advice here and did about a 15 minute warm up of crunches, pushups, jumping jacks, and bike riding, and little weight on the bench press. Then I did the full routine, and i feel great, my body hurts way less.[/quotedc58e43c91]

Awesome. A good warm up is very important! D

Twon

05-05-2008 03:32:10

[quote1e1159236e="TravMan162"]WTF, Twon, I thought you said you were an ugly fat guy?

Haha, you look like an in shape early thirty year old with massive pit hair. Trim that shit down to a one or two and you may get sex once again.

^Looks like I just hit on Twon. I'm going to go kill myself now.[/quote1e1159236e]

I am. That's why the shirt stays on lover.

TravMan162

05-05-2008 18:45:33

[quote4f6f2388b9="Twon"][quote4f6f2388b9="TravMan162"]WTF, Twon, I thought you said you were an ugly fat guy?

Haha, you look like an in shape early thirty year old with massive pit hair. Trim that shit down to a one or two and you may get sex once again.

^Looks like I just hit on Twon. I'm going to go kill myself now.[/quote4f6f2388b9]

I am. That's why the shirt stays on lover.[/quote4f6f2388b9]

Sex with clothes on is like the worst thing ever. Besides kidney stones, I heard those are pretty rough.

Gigante

05-05-2008 23:07:32

[quotee74617bca4="TravMan162"]
Sex with clothes on is like the worst thing ever. Besides kidney stones, I heard those are pretty rough.[/quotee74617bca4]

wtf, you can have sex without your clothes on? No wonder the girls leave...

puppeteer

05-05-2008 23:17:33

[quote1b27cf7a00="theysayjump"]I don't really care about being bulky or buff, I'd just like to lose some weight and be fitter and little toned.

I started walking (I love walking) about 2 miles to a race track, then walk round the track for 30 minutes and then walk home.

What can I do to help lose some weight without any equipment or going to a gym, other than walking and running? I really don't believe in taking supplements or diet pills or anything like that.[/quote1b27cf7a00]

I wouldn't consider jumping rope as a gym equipment, its a good work out.. used by mostly boxers to strictly maintain their weight but running is the best way to lose weight.. if you think running is boring, play a sport that you enjoy.. I play bball for 2 hours every saturday and keeps me in good shape.

Gigante

06-05-2008 09:34:51

[quote9d0e055448="puppeteer"][quote9d0e055448="theysayjump"]I don't really care about being bulky or buff, I'd just like to lose some weight and be fitter and little toned.

I started walking (I love walking) about 2 miles to a race track, then walk round the track for 30 minutes and then walk home.

What can I do to help lose some weight without any equipment or going to a gym, other than walking and running? I really don't believe in taking supplements or diet pills or anything like that.[/quote9d0e055448]

I wouldn't consider jumping rope as a gym equipment, its a good work out.. used by mostly boxers to strictly maintain their weight but running is the best way to lose weight.. if you think running is boring, play a sport that you enjoy.. I play bball for 2 hours every saturday and keeps me in good shape.[/quote9d0e055448]

Yeah, sorta what he said, but if you are like me and the thought of running 30 minutes is boring then do some HIIT. Start with 30 second jog and 30 second sprint intervals for 5 mins. Sounds weak, but if you haven't been doing it it will kick your ass if you go balls out. Then each week add a minute to that routine. You can stop at about 15 minutes. Keeps the workout short and works much better than running for long periods of time.

Twon

06-05-2008 10:29:36

skip for 5 minutes and then run for 5 minutes and tell me which feels like a better workout. Maybe it's just me but I find that I get a much better cardio workout and burn way more calories skipping.

and boxers don't just do it to maintain weight. it is a very important tool to build coordination and core strength. When you are advanced skipping, it is very technical.

TravMan162

06-05-2008 13:31:33

Yeah, TSJ, I'm no expert on the art of weight loss per say, but I've heard that walking alone does not get your heart rate up enough to burn the calories you need to lose weight. If you're going the cardio route, I think Twon, Brian and Gigante have the right idea for you, as those will all get your heart rate moving.

Diet choices could play a big role too. Drink a ton of water and try to spread out small meals throughout the day to keep your metabolism functioning.

manOFice

06-05-2008 13:32:52

I used this pain cream I got from a freebie offer, it totally sucks, it didn't remove the pain in my arms , LOL

TravMan162

06-05-2008 13:38:54

[quote051777034f="manOFice"][i051777034f][b051777034f][u051777034f]didn't not[/b051777034f][/i051777034f][/u051777034f] remove the pain in my arms , LOL[/quote051777034f]

eh, didn't... not? Does that mean it DID remove the pain in your arms??

shrug

manOFice

06-05-2008 14:07:57

[quotec169e27c5e="TravMan162"][quotec169e27c5e="manOFice"][ic169e27c5e][bc169e27c5e][uc169e27c5e]didn't not[/bc169e27c5e][/ic169e27c5e][/uc169e27c5e] remove the pain in my arms , LOL[/quotec169e27c5e]

eh, didn't... not? Does that mean it DID remove the pain in your arms??

shrug[/quotec169e27c5e]

Fixed oops

J4320

06-05-2008 15:10:27

ICY HOT FEEL THE BURN WOOOOOOOOOOOOOOO! I remember using that when I played baseball.

"Dude what's that smell?"
"Icy hot."
"Oh. Where does it hurt?"
"No where."
"No where? Well then why are you using it? And where?"
"In my nether regions... it's just something you'll have to experience for yourself."
"Oh............... got anymore?"

TravMan162

16-06-2008 12:33:39

I think we should move this to special interests D

Anywho, anyone read Muscle and Fitness??

I just read this program in there and it looks phenomenal. I just starting hitting plateaus with everything after using the DoggCrapp method for about six months and this, coincidentally, explains how to get through that awful awful plateau period.

It's basically a three month workout in which you work out 5 days a week, doing one body part twice a week. So it's like Monday, chest and triceps, Tuesday Shoulders and Traps, Wednesday Legs and Calves, Thursday Back and biceps and Friday Chest and Triceps again, but focusing on different areas, ranges of motion, different exercises, different rep ranges and different rest periods between sets.

The next week, you shift it up a day and Shoulders and Traps will be worked on Monday and Friday, with everything else in between, the next week it would be Legs and Calves on mondays and fridays, and so on and so forth.

It's a really detailed program and it makes a lot of sense as far as plateau busting is concerned and I'm really amped up to go try it out. Which is cool, because lately, ever since I stopped gaining, I've really lost motivation.

I'm going to go start now D

TravMan162

17-11-2008 19:57:27

we haven't talked weights in almost half a year.

I just shrugged 410 today!!!

I thought my body was going to fall off

ilanbg

17-11-2008 21:10:47

Nice, dude. Strangely enough, I hit a PR of 410 today too, but it was on leg press.

Sometimes I look back on my posts in these threads and laugh at how little I knew. I think I'm in the best shape of my life right now, in every respect.

TravMan162

17-11-2008 21:16:06

Nice work. What kind of leg press is it? I have a machine where you lay down and you push the weight straight up in the air. There's no cables or machine intervention whatsoever, just you, the weight and gravity.

Do you squat at all?

ilanbg

17-11-2008 21:33:57

Yeah, I squatted before the leg press.

I have skeletal issues, so squatting more than like 150 lbs causes spine compression, although I was squatting about 215 before I decided it was doing more harm than good. Sucks, but whatever. So I do 6X10 at 135 lbs, and follow it up with farmer's walks and leg press.

It's some weird machine where each leg presses its own set of weights, so you can't cheat with one pushing another. I'm seated and pushing it up at about a 45° angle, so in truth I'm probably using less force than if I were lying down to do it.

Twon

18-11-2008 05:23:30

I got a question for you il. I've been googling diets. Like athlete diets and such. I'm trying to find exactly what kind of food a high level athlete eats and calorie intake and such. Not having too much luck. Everythiong seems to be very ambiguous. Any thoughts on the matter?

ilanbg

18-11-2008 08:22:07

Depends on what you're doing. If you're working out like 2 hours a day, you want high protein and low carbs. If you're on your feet and working like 8 hours a day (e.g. construction work), you'll want a lot of carbs as well.

Basically there are only three things you need to worry about protein, fat, and calorie intake. Protein intake should be about 1 to 1.75 grams for every pound you weigh. "Good" fats (e.g. olive oil) are good sources of energy and calories; you basically want to restrict these based only on calorie intake. "Bad" fats (e.g. french fries, canola oil) can be good sources of calories but aren't as good for you; they can fuck with your cholesterol, etc (and I think are harder to burn off, but don't quote me on that). Calorie intake should be based on whether your goals are to gain or lose weight, and whether or not that's happening. If you want to bulk up, you need to eat more, and vice versa.

Carbs are useful before workouts, especially fruit because it's the simplest carb you can find (you can break it down quickest for a quick bit of energy). I eat a bit of pasta, some milk, and a banana before every workout, it helps me maintain stable blood sugar levels (i.e. energy levels). Carbs are calorie sources that are easily broken down, that's about it; should usually be eaten before you need lots of quick energy (before a workout, during a day of huge exertion).

Here[=http//messageboard.tuckermax.com/showthread.php?t=13907]Here is a huge thread on nutrition with answers from professional or semi-professional strongmen. Lots of good info there; just skim to find the answers these guys are giving, if you're looking for more info.