Working Out

[Joeiss]

Hello Hello. I have been slacking off for the past two months in terms of staying in shape and stuff. I put my gym membership on hold two months ago because I just did not have the desire to work out. But now, I am really pumped for it. I bought this really good book called the Encyclopedia of Body Building. It was done by Arnold Schwarsenegor (what a messed up last name), and I read through all of it (thousand or so pages), and I really want to be a tank! Hahaa... So, I am just going to post my Chest Workout which I will be doing tomorrow. If anybody has any recommendations or pointers that you want to give me, feel free to, I am all ears. And if anybody wants to use my routine, go for it!

Chest

Barbell Flat Bench Press – pectorals, front deltoids, triceps

Barbell Incline Bench Press – middle and upper pectorals, front deltoids

Barbell Decline Bench Press – middle and lower pectorals

Flat Bench Dumbbell Press – middle and outer pectorals

Incline Dumbbell Press – middle and upper pectorals

Parallel Bar Dips – pectorals, triceps

Flat Bench Dumbbell Flys – pectorals

Incline Dumbbell Flys – upper pectorals




I will be doing this tomorrow. I will also be doing 10 minutes of cardio before and after the workout, along with stretching. I will most likely do real cardio (30-45 mins) later in the day along with some abs work.

So, if there is some better stuff that you guys know, please tell me. I am really serious about this.

Oh, for those who care, I am 6'2, 213 pounds. I plan on loosing fat, and gaining muscle. I do not care about my weight, because as we all know, muscle weighs more than fat.

I'll post my other workouts as the days come.

[Joeiss]

Seems like none of you care... But oh well. I'll post it anyways.


Joe’s Three Day Workout Routine


Day 1 – Back and Biceps


Lat Machine Pulldown – upper lats
Seated Cable Rows – back, lower lats
Hyper Extensions – lower back
Upright Rows – traps
Dumbbell Shrugs - traps
Standing Barbell Curls – biceps
Preacher Curls – biceps (lower end)
3 – Part Curls – biceps (entire area)


Day 2 – Chest and Triceps


Barbell Flat Bench Press – pectorals, front deltoids, triceps
Barbell Incline Bench Press – middle and upper pectorals, front deltoids
Barbell Decline Bench Press – middle and lower pectorals
Flat Bench Dumbbell Flys – pectorals
Triceps Cable Pressdowns – tricep
Seated Triceps Presses – triceps (all three heads)
Dumbbell Kickbacks – triceps (upper area)


Day 3 – Legs, Shoulders and Forearms


Leg Presses – thighs
Leg Extensions – front thigh
Leg Curls – hamstrings
Standing Calf Raises – calves
Dumbbell Presses – front and side deltoids
Front Dumbbell Raises – front head of deltoid
Barbell Wrist Curls – forearms (inside, flexor muscles)
Reverse Barbell Wrist Curls – forearms (outside, extensor muscles)



Sunday is rest!

[Shiz]

not bad but you seem like you are most likely working urself out wayyyyyyyyyyy too hard. i did it too when i first started, and now ive got less desire to work out :(

anyways, what are you building for?size, endurance, or power?

[fingersman]

He wants to look like a Tank didn't you read about the post?? :D

I like working with dumbbells when working with arms ..............because when you use a bar ........your strongest arm holds most of the weight but with dumbbells each arrm has to push the same weight.......hence each would be equally strong and equally built ( well in most cases)

I think that goes for Chest as well too.

Well you have fun..............I'm too lazy to do cardio.
You got my respect dude...................btw I'm surprise Mush didn't post in this thread since he's a gym buff now :p

[Shiz]

yeah im also kinda lazy for cardio because i burned myself out doing 4 miles a day a month or two ago :|

lol noooooo way emil is A GYM BUFF/??wouldve NEVER thought that

[Angrist]

Hm I rarely work out lately, but I'm still in good shape. I guess that's because I have to cycle a lot (15+ kilometers a day, that's about 10 miles). I also play tennis at times, or some other sport.

Beside that, I eat quite healthy. I'm vegetarian (it really helps) and eat enough meat-substitute thingies. I don't eat a lot of crisps and stuff. My only weakness is chocolate... :-o

[Shiz]

u will never get really huge if u dont eat a lot of red meat, chicken, or fish. eh

[Professor S]

Try and keep your lidting sessions to under an hour a piece. Longer than that and you actually do more harm than good by taking energy away from you that bshould be used to build your body back up.

BTW, Arnold's Encyclopedia is VERY old and there have been a lot of advances in natural body building philosophy since then. Remember, when Arnold was doing that workout he was taking enough Roids to kill a horse. He didn't need to rest himself or give his body time to rebuild. You will (unless you're juicing that is ;) )

[Shiz]

told ya so :D thanks for backing me up strangler heh

[Ravishing Rick Rude]

muscles aren't my thing

Stamina is.

[Shiz]

how far can ya run without stopping and how fast? :)

[Joeiss]

Well, I do not want to have a bodybuilder's body... I just want to be even more of a tank than I allready am. I mean, I will probably end up revises my schedule... Or make it kind of like I'll do the 3 days, then have a day of rest, and so on and so forth. And isn't there rules against steroids in body building?!?!?

[Shiz]

Originally posted by Joeiss
And isn't there rules against steroids in body building?!?!?

yeah i know what ur saying, i wanna get huge too

if there is a rule, then uhh its often overlooked. those body builders are ****in disgusting with all that muscle and **** ugh


ESECIALLY the chick body builders

[Angrist]

Originally posted by Shiz
u will never get really huge if u dont eat a lot of red meat, chicken, or fish. eh Why do you wanna get huge??? Like Johny-Bravo-huge??? Like Perfect-Stu-huge???
I like lightweight with muscles. That's what chicks these days like better anyway. :)

[Joeiss]

You muscles will not grow if you only lift light weights.

[Shiz]

yeah, u'll only get more enduance, not even size or power.


last time i checked, girls like guys that looked ripped, not guys that can lift light ass wieghts a million times :) ;)

[Perfect Stu]

Originally posted by Angrist
Why do you wanna get huge??? Like Johny-Bravo-huge??? Like Perfect-Stu-huge???
I like lightweight with muscles. That's what chicks these days like better anyway. :)

If you have a large frame, it doesn't take much to be 'Perfect Stu huge'...I eat lots of protein and do bench presses, arm curls and shoulder exercises to keep my upper body big (weights don't have to be heavy...it has a lot to do with what you eat, and your consistancy with lifting weights)...I do ab exercises to keep my torso firm (leg lifts work)...and I walk/jog to stay in decent condition and to keep my legs from going to mush.

And I don't think guys will ever know what chicks really want :rolleyes: ;)

[Joeiss]

You just walk? You don't do squats or anything?

[Perfect Stu]

Originally posted by Joeiss
You just walk? You don't do squats or anything?

squats? not on a regular basis

but no, I do some leg weights...just didn't bother mentioning them

[Joeiss]

Legs are like the most important thing in football, STU~!!~

[Perfect Stu]

Originally posted by Joeiss
Legs are like the most important thing in football, STU~!!~

football season is over for me, JOE~!! ;)

during the football season I use my stationary bike, run, and do leg weights...plus other simple exercises like step-hopping

[BigJustinW]

Hmm... I hurt my ankle a few months ago and haven't been on a rough workout plan ever sence. I should throw for Track this year... but I dunno.

I have gained a little weight, lost my six pack (:() even though I have been doing billions of sit-ups. I just started back running.

I used to work pretty damn hard in the gym, but I have slowed down a lot. Slowing down acctually is making me feel stronger because I have more energy durning the week. I used to work out 6 days a week, now I'm down to 3-4... ever sense I hit my goal of 315 on the bench, I have tried to slow down. I can hit it about 14 times now, I know I could pput more weight on he bar, but I need to get cut up a lil more before I get stronger.

[Professor S]

Joeiss, to answer your question, in reality there are NO rules against steroids in the major leagues of pro body building, that is why there are natural bodybuilding leagues. There are "technically" rules against them in the big tours, but they are not enforced at all. It goes like this: "Do you take steroids?" "No" "Ok, you're in" :D

[Shiz]

im dying to get a six pack.

and on a side not it would take me years to get as big as stu cause my frame aint gigantic like that

[Perfect Stu]

Originally posted by Shiz
im dying to get a six pack.

and on a side not it would take me years to get as big as stu cause my frame aint gigantic like that

it will take you a long time to pack on the beef I have if your build isn't big.

I'm built so that if I were skinny (very little muscle, very little fat), I'd still be close to 185 pounds (I'm 6'3 240 last time I checked).

But if you eat lots of protein and work your bench press weight up to 200 pounds, curls (each arm) up to 30 pounds, then you'll be a tank in no time.

[Joeiss]

I don't have a six pack... I am not sure if I even want one... if I get a bit skinnier... then i'll probably get one... but right now, I am kinda like Stu... but not that big.

[Shiz]

five nine or ten, around 150 lbs give or take 5. some muscle some not muscle lol

im trying to get a six pack and ripped at the same time. after i get one i think i'll figure out which direction iim heading towards.

wanna get a six pack and then get ripped. not like a muscle man

and damn stu that is a hell of a build lol

guess u could say ive got a medium build

[Joeiss]

Do situps everyday. Do at least 500

[Jason1]

Ive got one of them Total Gyms that I ''Borrowed forever'' from my aunt. I kinda go on little streaks with it...I'll use it a lot for a for maybe a few weeks, then not touch it in 2 months...Its mainly cuz I dont really have a good workout plan...anyone have a Total Gym and could tell me a good workout plan?

[Shiz]

figure out whch machine works what muscle group and do sets .....do a couple groups that work in tandem every other day

[Angrist]

Hm how heavy should hand-weights be?? 3 kilogram? 4?

I'm 1.82 meter long. Last time I checked I weighted 72 kilogram. Dunno how much that is in your standards.

I'm a sprinter. I have pretty strong legs. I don't have too much endurance (or is it called stamina?). I've discovered I can lift quite some weight. Not sure how much, but some collueges were surprised by it. I'm stronger than I look. :)

[Perfect Stu]

Originally posted by Angrist
Hm how heavy should hand-weights be?? 3 kilogram? 4?

depends on what you use them for...

for a standing arm curl (the most basic of arm weight lifting) I use 30 pounds (13 kg or so)...

[BigJustinW]

Originally posted by Perfect Stu
But if you eat lots of protein and work your bench press weight up to 200 pounds, curls (each arm) up to 30 pounds, then you'll be a tank in no time.

Bench 200lbs but can only curl 30's?

That sounds odd... I mainly do bar curls though, on the one arm curls I started at 30 (while my bench started at 135). I guess our bodys growth rates are just different.

-EDIT-

For your info, I'm benching 315+ right now and I can curl 60s... I bar curl 130-150 depending on how many reps I wanna do.

[Perfect Stu]

Originally posted by BigJustinW
Bench 200lbs but can only curl 30's?

That sounds odd... I mainly do bar curls though, on the one arm curls I started at 30 (while my bench started at 135). I guess our bodys growth rates are just different.

-EDIT-

For your info, I'm benching 315+ right now and I can curl 60s... I bar curl 130-150 depending on how many reps I wanna do.

I don't even bench 200 on a regular basis...I can max just over 200, but I'm gonna wait until my pecs fully develop before I build up my max...don't wanna tear anything.

I like doing more reps of 180 pounds. And my max for single hand curls is 45. But I work with 30's and do 12-15 reps. I bar curl 100.

You do heavier weights than me...but you're also older ;) I'm not even 17 yet dude :p

[Shiz]

im only 15 sooo i dont wanna lift anything too heavy

[Perfect Stu]

Originally posted by Shiz
im only 15 sooo i dont wanna lift anything too heavy

it doesn't really matter how low you start off with your weights...you're soon by adding more weight to your lifts when you get stronger

but yeah, you don't wanna lift too much until you're at least 18...when your body has fully developed physically

[Angrist]

I mean those little weights for one hand each. I've seen some of 1 or 2 KG, but that was pathetic. So I guess I could handle 5 KG. I'll ask my best friend, he does karate and is quite strong. But not huge if you'd like to know.

[Joeiss]

How many pounds is 5KG?

[Angrist]

http://www.escapeartist.com/Conversions/Kilograms_Pounds.html
5 KG is 11 pounds. Keep in mind that these are 2 weights, 1 for each hand.

[Angrist]

http://www.escapeartist.com/Conversions/Kilograms_Pounds.html
5 KG is 11 pounds. Keep in mind that these are 2 weights, 1 for each hand.

Hm that's weird, a dubble post. :(

I'm 158.4 pounds.

Hm about height, does 6'3 mean "6 feet and 3 inches" or "6 and 3/10 ft"?
cause this engine (http://www.google.nl/search?hl=nl&ie=UTF-8&oe=UTF-8&q=inches+centimeters&lr=) says that 1.82m is 5.97 feet. Cause I was wondering about your size and weights... aren't those considered serious over-weights??? :confused:

I am considered average, but on the heavy side. I have to take care I don't get too heavy. :unsure:

[gekko]

6'3 is an incorrect way of typing 6'3" :)

And that means 6 feet, 3 inches. ' means foot, " means inches.

[Shiz]

11 lbs aint much at all

[Joeiss]

yeah, 11 pounds is nothing.

[Shiz]

i should train with 20's but i dont

[Joeiss]

Why not?

[Perfect Stu]

Originally posted by Angrist
I'm 158.4 pounds. I am considered average, but on the heavy side. I have to take care I don't get too heavy. :unsure:

lol...you're light. 158 pounds for an adult is nothing.

but yeah, I am considered overweight. my doc says it would be hard to determine what weight I should be considering my build, height, and muscle mass. I'm probably 20 pounds overweight...bah, whatever....I'll work it off by summer.

Atheletes (hockey, (american) football players) who are well over 6 feet tall all weigh over 200 pounds. And they're quite healthy. So am I. I may weigh more than most, but I'm also rarely sick, injured, and can whoop ass in a variety of physical activities. :)

[Joeiss]

Yeah.... Don't determine your overall "fitness" level by your weight. It should be done by how much muscle you have and how you use it.

[Angrist]

:unsure:

Well perhaps it has something to do with different builds of bodies. Here in Holland you guys would be looked upon as fat people.

It also depends on where your weight is. If it's in the abs region and in the ass and stuf... :green:
But if it's all in your muscles...

And here I'm considered average, not light. I know some people who are really light. Like 20 pounds lighter and a few inches taller. :eek: :D

[Shiz]

yay i got 20's for my biceps....anyways i can only do em on curls and concentration curls, not reverse curls and a few other exercises...hmm

[Seth]

I do 150 reps a day....50 reps at a time. I'm 6'2 and 150. I eat a lot of protien even though i'm a vegetarian. I eat a lot of dairy and other stuff. I'm very health conscience as is the rest of my family. Problem is though, I have the same body build up as my dad...tall and skinny. I max out at 150 on the bench. and I max out at 170 on the butterfly(or whatever its called). I'll never be a tank just because of my body's build. Oh well, i'm strong...just not bulldozer strong. -age 16

[Mushlafa]

Yeah... i curl 20's.... im 135 and anywhere from 5'7-5 5'10

[Shiz]

Originally posted by Mushlafa
Yeah... i curl 20's.... im 135 and anywhere from 5'7-5 5'10

heh heh heh good ol emil 5'7''-5'10''

im either 5'9'' or 5'10''

oh and, im not really that tall, but i guess we have the same builds, cause i look pretty skinney too. but, ive seen some dudes who are still pretty huge and have tons of muscle, but u just gotta work at it man.

[Shiz]

EDIT:double post, anyways i felt for the first time in a while my arm workout was good...now for tomm!chest and tri's!!

[TheGame]

Originally posted by Joeiss
Yeah.... Don't determine your overall "fitness" level by your weight. It should be done by how much muscle you have and how you use it.

I agree...

As for angrist... 158 is about the weight of a stacked girl... :p

It's possible to be any weight and not be considerd fat.... I mean, what's worse a 270lb guy with 6% body fat or a 150lb guy with 20% body fat?

Being "fit" or not is judged by body fat... and some people can rock any weight of body with high percentages of body fat. Without going to a doctor, the main way to judge how much body fat a guy has is by his waist. If they are soggy down there it's high... if they are soggy on top, and hard about half an inch in, that's normal weight... and if it's just hard they are either far below weight, or in athletic shape.

[gekko]

Originally posted by TheGame
I mean, what's worse a 270lb guy with 6% body fat or a 150lb guy with 20% body fat?

Depends on what the guy does for a living.

Not to mention he has to pay more to ride on airplanes ;)

[Shiz]

150 reps is overkill man....after ur 4th or 5th set u are just losing calories soooo

[Mushlafa]

i consider myself pretty fit i guess... i got muscle on my arms... im not fat... and i almost have abs :unsure: Im not really sure how tall i am cause like.... ok... My friend sais hes 5'7 and then we stand up and im taller than him... :unsure: or this other guy sais hes 5'11 and hes got like half an inch on me... or some other guy sais hes about 5'7ish and were like the same height :unsure:

I use to be about 5'4 and 140.. before i started goin to the gym.. i lost a bit of weight and grew some... now i wanna put on some more muscle... :unsure:

Dont really know what to do tho... I run about 3 miles... couple times a week.. and then i do some weightliftin i guess... and on days i go to the gym i get enough protein... not seen much results tho..

[Shiz]

heres the split i currently follow emil


1) Back/Bi
2) Chest/Tri
3) Rest
4) Legs
5) Shoulders
6) Rest

try it if ya want

also, if you are bulking DO NOT RUN, or do any cardio, and get an excess amount of calories. sure u'll gain some wight but u'll gain some muscle

if you are cutting, then you are doing the right thing. cardio 2-3 times a week for 20-30 mins. ask anything else and i got an answer lol

[TheGame]

My foot is back in crutch-free walking condition, but I have a lot of work to do in the gym. I have chuncked on 15-20 lbs(I have low metabolism... maybe because I used to be a chunky guy)... I might start off doing cardio again by getting on the bike, then work myself to running a couple of miles a day again.

[Shiz]

man 2 miles a day is overkill, unless ur doing it for some kinda sport

[Mushlafa]

i dunno.. i figure i wanna bulk up a bit.. and i also want a 6 pack... :unsure:
Someone said i needed some "meat" on me... :unsure:

[Shiz]

umm....either you could do cardio 2 or 3 times a week (whenever it fits into ur schedule, dont do cardio unless its 8 hrs before or after ur workout)....OR you could bulk up a bit then you could lose some weight b4 summer

i think imma do the latter

[Mushlafa]

Originally posted by Shiz
umm....either you could do cardio 2 or 3 times a week (whenever it fits into ur schedule, dont do cardio unless its 8 hrs before or after ur workout)....OR you could bulk up a bit then you could lose some weight b4 summer

i think imma do the latter

Uh oh... i do cardio like 15 min before i start lifting weights ... is that like really bad?

[TheGame]

Originally posted by Shiz
man 2 miles a day is overkill, unless ur doing it for some kinda sport

I do sports year-around... in the fall there's football, in the winter/spring thier is track... and in the summer there is indoor track.

In track I'm a thrower, and in football I'm a Linebacker (among other things at times)

Plus I'm 19... 2 miles isn't close to overkill for me... I could do more if I wanted to.

[TheGame]

Originally posted by Mushlafa
Uh oh... i do cardio like 15 min before i start lifting weights ... is that like really bad?

lol, I run right after/before lifting weights (depends on the day)... hasn't hurt me a bit.

Also, if you want to bulk up and lose weight (or get ripped) at the same time... I suggest:

1. When you bench press and squat do high weights, and only 5 Reps.
2. when doing secondary workouts (Culs, Triceps, Calf raises, etc) do at least 10 reps in each set.
3. Everyday do at least 5 sets of sit-ups
4. On your non-gym days, do push-ups
5. Do 30 minutes of Cardio... no more... and if it's a lazy day do at least 15.

Well, I dunno if it will work for you, but when I was a freshman, I was a lil 5'9" 250lb fatboy offensive lineman, I just followed those five rules until I got down to around 210, and became one of the strongest players on my HS football team.

Last year I was 6'3" 230, with under 10% body fat. (right now I'm up at 245 because of a foot injury)

So eh, it worked for me

[Shiz]

lol, I run right after/before lifting weights (depends on the day)... hasn't hurt me a bit.

its best to do it 8 hours before or after for best gains


1. When you bench press and squat do high weights, and only 5 Reps.

6-8 reps for size

2. when doing secondary workouts (Culs, Triceps, Calf raises, etc) do at least 10 reps in each set.

agree

3. Everyday do at least 5 sets of sit-ups

dont do sit ups. do weigted crunches and other good ab exercises. u only need to do em 2-3 times a week

4. On your non-gym days, do push-ups

i agree with this and i think ur right

5. Do 30 minutes of Cardio... no more... and if it's a lazy day do at least 15.

do 20-30 mins if u dont want to burn muscle. if ur gonna do it for 10-15 do high intensity (sprinting/jogging back n forth)

and IF U WANT A SIX PACK U GOTTA LOWER UR BODY FAT TO UNDER 10 (which probably isnt so easy, so i give props to justin)

[Mushlafa]

Originally posted by Shiz
and IF U WANT A SIX PACK U GOTTA LOWER UR BODY FAT TO UNDER 10 (which probably isnt so easy, so i give props to justin)

Oh man.... :(

[Shiz]

ditto mush, it'll be hard but o well. if u an see ur abs u probably have somewhere from 10-12 soooo

[Mushlafa]

its not like abs... its like i dunno... you can see that theres 6 diff sections if i flex.. its jus not as defined as id like it to be.... :unsure:

[Shiz]

lose body fat and it'll be gone

u can see my top two abs faintly if i flex. only my top two :D

[Perfect Stu]

Current workout schedule:

Every day:

10 minutes on stationary bike (morning)

Weight Exercise (around 3pm):

Inclined Bench Press
-160 pounds 15 reps
-100 pounds 15 reps
-60 pounds 15 reps

Lying Arm Curls
-40 pounds each arm, 15 reps
-20 pounds each arm, 15 reps

Lying Upper Body Exercise (don't know what it's called, but it works the triceps, shoulders and lower pectorals)
-40 pounds each arm, 15 reps
-20 pounds each arm, 15 reps

Declined Crunches with weight resistance:
-30 pounds each arm, 30 reps

Torso Exercise (soon after weights):

Criss-cross crunches (legs in air) 30 reps x 2
Lying Leg Lifts 20 reps x 2

then I lie on my back and hold my legs 6 inches above the floor for 60 seconds.

Afternoon 30 minute walk (the dog needs exercise, too ;))

[Perfect Stu]

Originally posted by Shiz
lose body fat and it'll be gone

u can see my top two abs faintly if i flex. only my top two :D

I have you beat, there...4 abs faintly when I flex ;)

but I wouldn't worry too much about your appearance for a while...I workout for sport and to stay healthy...not to have a big chest, or big arms or a nice flat stomach. Those are bonuses :p

[Shiz]

ohhhhh man. you do WAY WAY too much in one day. every day?

thats not good. first off, EACH muscle group needs 48-72 hours to recover, and ur certainly not giving it that. plus you are not working every part of ur body, im sure ur missing some things.

if u want, after i study, like maybe tomm, i can help you come up with a good lifting routine/cardio.

up to you man. but nice job on the 4 pack!i envy you!

*are you tryin to gain mass or strength or endurance?*

[Mushlafa]

jus wonderin... what am i doing when i curl like a 10 pound weight a bunch of times?? Thats not building muscle right? so what does that do?

and just curious.. how many push ups can you guys do? I dont think i can do very many :unsure: but i can do about 7ish on one hand... only the right hand tho.. cant even come close to doin one on my left hand... :(

[Seth]

Pushups: 100 at a time... slowly building up.

[DeathsHand]

pushups: 3 and then I collapse and have to be taken to the hospital.

[TheGame]

Originally posted by DeathsHand
pushups: 3 and then I collapse and have to be taken to the hospital.

:D


hey, it's a start... I think.

[TheGame]

Originally posted by Shiz
thats not good. first off, EACH muscle group needs 48-72 hours to recover, and ur certainly not giving it that. plus you are not working every part of ur body, im sure ur missing some things.

Yep, but you don't have to give it that much rest.... it's just a smarter thing to do if you want to see results.

Stu, how long have you been on that workout?

If more than 2 weeks, I say stop for 3 days then come back to lifting again, you will feel (and be) MUCH stronger. :)

The scientific reason is... well, when you lift you are only damageing your muscles. Your muscles get little tears in them every time you lift. The thing is, given time, your body heals the tears and it makes your muscle bigger and stronger!

So, if you go to the gym every day like you are doing, your muscles are not having time to recover from the damage! That means you aren't getting stonger, you are just slowly working yourself towards a HUGE cramp or injury.

Given time to heal, the next time you lift you will reem the results of the healed tears and be able to lift things you were struggleing with a little easier.

Now, those tears can turn into rips, depending on how you work.

If you go to the gym and do 10-12 reps per set you are not going to get stronger as fast as say, 5 reps per set.

Doing 10 reps will give you a lot of tears in your muscles, and bigger ones. This will cause your body to take longer to recover from lifting then doing 5 reps. In five reps you get smaller tears, which are much faster to recover.

Doing five reps will make your weight training speed go much faster. You recover faster, and get stronger much faster. While the good part of doing 10 is that you get more endurance and you get much more ripped... but you just don't get as strong as fast.

When I was coming up I stopped right between the two doing 7-8 reps. I'd do 7 at times where I felt getting stronger was a little more important, and 8 at times when I felt gaining endurance is a little more important.

Another wise tip is... think about every little weight excercize you do. Which ones do you need to get stronger in, and which do you need to gain endurance in. Then, in general, concerning your upper and lower body, what do you need to get strong at, and what do you need endurance at.

I mean, generally, for your position in football, what do you need most of all? (Upperbody and lower body)

Recievers and DBs would most benifit from endurance all-around, while Linemen would benifit most from strength all-around. Then QB's need strength up high, and endurance down low. You just have to look at what you are doing, and relate it to what you are doing in the gym.

[Perfect Stu]

thanks Justin, I appreciate the tips.

And guys, I know exactly what I'm doing. And I guess I was a little misleading. When I say every day, that doesn't mean NO rests. It means I work out daily, and after about 5-7 days I take a rest from weights (1 or 2 days). I've been using this method for 13 days and I'm already seeing results.

J, I'm working primarily right now with 15 reps. Is that too much? If 10 reps is better, that's cool...I'll switch to that. I've noticed that with the 15 reps, I've bulked. I haven't measured my chest, but it's huge...like Donkey Kong :p It looks like I'm either going to be D-Line or TE this year...strength can come as a slightly higher priority than endurance.

As for Mush's question...How many reps/sets do you curl with the 10 lbs?

If you can curl 30 or more, try a 15/20lb weight and do 10 reps.

[TheGame]

with Higher reps you will notice physical changes faster... but as far as being able to push more weight, won't happen. You might need to knock it way down to 7 Reps if you are more concerned with raw strength... if you wanna look better with your shirt off keep doin what you are doin :p

[Perfect Stu]

Originally posted by TheGame
with Higher reps you will notice physical changes faster... but as far as being able to push more weight, won't happen. You might need to knock it way down to 7 Reps if you are more concerned with raw strength... if you wanna look better with your shirt off keep doin what you are doin :p

Bah, I already look alright...I don't care about appearance much.

I think I'll cut it down to 10 reps

[Perfect Stu]

Originally posted by TheGame
hey, it's a start... I think.

:shakehead

:p ;)

[Shiz]

what are you talkin about?for toning its 10-12 reps

for strength its only like 3 -5

and for mass its 6-8

and what i mean by that is you should fail somwhere in between 6-8

and if your going by routine its like every 3-4 months you take a week break.

pshh i can only do like 35-40 push ups, chest is real weak

[Shiz]

The scientific reason is... well, when you lift you are only damageing your muscles. Your muscles get little tears in them every time you lift. The thing is, given time, your body heals the tears and it makes your muscle bigger and stronger!

exactly. thats the reason for 48-72 hours in between :D

and thats at least. most body builders dont do a muscle group more than once or twice a week

[Perfect Stu]

Originally posted by Shiz
what are you talkin about?for toning its 10-12 reps

for strength its only like 3 -5

and for mass its 6-8

and what i mean by that is you should fail somwhere in between 6-8

and if your going by routine its like every 3-4 months you take a week break.

pshh i can only do like 35-40 push ups, chest is real weak

Ok...

I'm big right now. I don't need anymore size...I'm looking to take what I have now, and make it stronger...more defined.

[Shiz]

ok, do 10-12 reps, and do cardio 2-3 times a week 20-30 mins so you could lose body fat

that way u will see ur muscle ALOT better, and u'll look ripped & huge, not just huge :D

[Joeiss]

Thanks for the tips, BJW. I have been going to the gym everyday... since monday... :p I am feeling great, except I put way too much weight on my dumbbell shrugs yesterday, and now my traps are killing me... HUGELY!!! lol.

I just did a big leg workout today.... I don't know what I want to do for next week... Should I do a 7 day routine where i work out 5 days, and rest 2? or should I do a 4 day routine where I work out 3 days and rest 1? Decisions decisions.


Oh, and my new goal is to fit into my old nWo tshirt... Right now, my gut in like hanging out of it kinda... HAHHA>.... But I want to look cool in it... lol.

[Mushlafa]

ok... this sucks.. i seem to be doin everything wrong.. heh... I do about 15 reps per set.. which is bad? I run about 15 min before i work out.. and i do more than 30 reps when lifting a 10 pound weight.....

I need some guidance.... most of what i got on my arm is muscle.... but... its not that big... like i want it to be much bigger... right now... i dunno.. i jus kinda look small...

heh i even got a pic here... someone made me take it.. they were like.. cmon emil... jus take one pic :unsure: i was like whatever...

so.. yeah.. im gonna post it and you tell me what to do with it guys... i wanna get it much bigger but i want it to be defined too.. :unsure: Its really kinda pathetic if you ask me.. but my friends are like :eek: and im like.. its really nothin.. :unsure:

[Joeiss]

That looks like the classic skinny man bicep muscle. Powerless again big men like myself and Stu!! GRrrrrrrrrr.....


LOL... Umm, what are you lifting now for biceps? Only 10 pounds? That will only do some stuff... If you are really weak. Try doing 15 pound dumbbells, and if you can do three sets of 11, and you get tired at the end, then you should stick to this until you don't get tired. Then go up to 20. And so on, and so on.

I like to add 2.5 pounds each workout (well, for my chest at least). And it seems to have worked well (that is, last time I worked out for like 2 weeks straight).

[Mushlafa]

actually... im not that skiny.. im 135 pounds and not that tall... and i do 15-20 reps wit 20 pounds per hand ... 3 or 4 sets.. wit a bout a min min break in between... skinny mans bicep that is not :unsure:


I did uhh.. 25 pounds per hand last time... n i was fine... 15 reps per set again.. which is too much... im gonna up my weight a lot today and do much less reps... plus that pic was taken a few months ago..

[Joeiss]

Since it was taken a couple of months ago, I believe my statement was true.


;)

[Mushlafa]

ugh.. fine then... :unsure: i can lift decent weight tho i guess... but that was taken around september..

[Shiz]

hmm...use 30's or 35's so you fail within 6-8 reps

[fingersman]

Like Shiz said if you want mass.....do basic and heavy. Try to do 6-8 reps ( like shiz said again)make sure that you feeling the burn after your done, lift that weight for a month or two or until your not feeling the burn like you use too and then increase the weight.

Careful now.....know your limits I wouldn't want you pulling a muscle.

[Perfect Stu]

You have a decent amount of muscle there, Mush...how old are you? *checks Mush's profile* son of a bitch, you're 3 days older than me.

Anyway, your friends are probably like ':eek:' because your muscles are defined (very low body fat percentage)

Are you just trying to make your arms bigger? Because if you build up your arms like mad and that's all, you'll start to look un-proportionate....like Popeye :p Try lifting a weight you can handle for 6-8 reps. (for me, it's 45 pounds) Do 3 sets a day, 4-5 days a week. By summer time, your arms will be huge.

I'll take a picture of myself when I'm done training (should be late spring, when I can get my digital camera back from my sister in University :mad:

Current Incline Bench Press Max: 180lbs (I work with 150/160)
Current Lying Arm Curl Max: 50 lbs (I work with 40/45)
Size of my Biceps: Approx. 16 inches

[TheGame]

Ahh... now it's time to show my personal workout :)

I did it monday and yesterday (wednsday) and I will do it friday... of every week.

Weights(in order):
1. Seated Row (3 sets, 7 reps)
2. Squats (3 sets, 12 reps)
3. Bench Press (3 sets, 12 reps)
4. Shoulder Dumbell press (3 sets, 7 reps)
5. Leg extensions (3 sets, 7 reps)
6. Tricep pulldowns (3 sets, 7 reps)
7. Incline dumbell press (3 sets, 7 reps)
8. Leg Curls (3 sets, 7 reps)
9. Butterflies (3 sets, 7 reps)
10. Bar curls (2 sets, 10 reps)
11. Calf raises (3 sets, 12 reps)
12. Sit-ups (5 sets of 20 ~weighted~)
13. Tred Mill or bike (jog speed, 30 minutes)

Then I roll over and die ;)

Seriously, My arms and legs are so dead after this that I can't even drive... But eh, all in good fun.

I got my weight last night, I am 240 in this 6'3" frame.... I think it shall be back down to 230 in a week or less.

[Mushlafa]

I jus turned 16... and i dont think il look un proportianate.. ive been doin all my work out with at least 15 reps.. so if i decreas my reps and add weight to each workout il even out i guess :unsure:

[Shiz]

nah i dont think his body fat is super low or else he would see his abs. and Justin, thats one hell of a workout man, you did alot!

buuuut if u want my advice (which im sure u dont) u should not do that much. it seems like u were in the gym for over 2 hours lol

thats not really overtraining, but i bet you'd get fatigued because you had already worked out so long and that would make u do less weight.

[Shiz]

and man, 16 inches is one hell of an arm.what % bf?

[Joeiss]

My traps are killing me!!!!!!!!!!!!!!! ARGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG


Oh well... My new mentality is that I should really work my ass off from now until the summer.... And even though I am in pain right now (good pain), I won't remember it in the summer. LOL. So there is no point in going easy on myself if it is just a small little fraction of my life.

[Perfect Stu]

Originally posted by Mushlafa
I jus turned 16...

*stares at Mush's profile*

:hmm:

1986?

anyway...I don't know what my body fact percentage is...but it's definately no where near 10% :lol:

[Mushlafa]

lol... i dunno why it sais 1986 in there... should be 1987 shouldnt it? Im in grade 10... im an old grade 10 that doesnt look it tho :( I figure maybe gaining some mass would make me look older :D

[Joeiss]

Do you want biggness or muslce? Or bigness from muscle? lol. Because if you just want to be big, start eating, boy!

[Shiz]

lol joe. once ya start working out you really should continue....for life!MWA HAHAHA

[Joeiss]

Cuz when your in the nWo, you're in it 4 Life

[Mushlafa]

I want bigness from muscle... :P... yeah.. i jus got back from the gym... i increased my weight and lowered my reps to 6-8... i dunno.. i dun like it as much.. when i was done i didnt feel like i worked out as much :unsure:

anyway btw... in the right lighting at a distance i look like i have a pretty good 6 pack... but in really bright lighting up close... i dont :unsure: whatever..

[Joeiss]

LOL. I am nowhere near to having a six pack. What is the best way for getting one? Just a bunch of sit ups and cardio?

[Mushlafa]

well... i played a lot of basketball in the summer.. no matter how much i sucked :unsure: uhhh... thats like cardio.. and i run on the treadmill for 2-3 miles 3 times a week... and i get on one of those things at the gym.. and i do situps on it...

Ive gotten results but they come soooooooooooooooooooooooooo slowly....

[GameKinG]

Do a lot of crunches for abs. A lot.

[Perfect Stu]

Originally posted by Mushlafa
anyway btw... in the right lighting at a distance i look like i have a pretty good 6 pack... but in really bright lighting up close... i dont :unsure: whatever..

lol, I hear ya

it's all about the lighting

in the right lighting, when I flex I have a fairly visible 4 pack. In improper lighting, it just looks like a slab of beef :lol:

as for achieving a sixpack, it's all fat percentage. you can't have fat on your stomach...you can do 1000 situps a day and all you're doing is building muscles in your stomach...not toning them to the point where they're visible and defined. I used to do 2800 situps a week and played basketball twice a week. It made my middle torso nice and strong, but no sixpack simply because my fat percentage was over a certain point. Oh, and weight doesn't have much to do with it either. I know a guy 280lbs with ripped abs, and a lot of 170lb guys with little pot bellies.

It's funny how some people will look at your weight, a number, and declare you 'fat' or 'overweight' or 'out of shape' or whatever. This friend of mine...he's the same height as me (6'3"), although we're completely different builds. He's 170lbs and I'm 240lbs. I can run faster, I'm much quicker in something like basketball, obviously stronger, more athletic, and overall healthier (even a better blood pressure). In a lot of cases, weight is no more than a number.


Do a lot of crunches for abs. A lot.

There's soo much more to it than that. The way you eat, for example, is more important...as is cardio.

[GameKinG]

Eating right is good and all. It doesnt seem to affect me, as long as I do crunches. I also have a high metabolism. My doctor told me I could burn more calories sitting down then some could jogging a good pace.

[Perfect Stu]

Originally posted by GameKinG
My doctor told me I could burn more calories sitting down then some could jogging a good pace.

I find that terribly hard to believe

[TheGame]

Originally posted by Shiz
nah i dont think his body fat is super low or else he would see his abs. and Justin, thats one hell of a workout man, you did alot!

buuuut if u want my advice (which im sure u dont) u should not do that much. it seems like u were in the gym for over 2 hours lol

lol, I'm not in the Gym over 2 hours... I work pretty fast. Maybe at 2hrs exactly... maybe... but too me it goes by pretty quick.

Also, errr... I do WAY less in my personal Gym visit than my Track/Football teams do.

thats not really overtraining, but i bet you'd get fatigued because you had already worked out so long and that would make u do less weight.

Acctually, once I hit 315 on the bench, I purposly stopped increasing the weight I put on the bar. I was lifting to maintain the strength I have, not to get stronger really. Now I'm trying to get a lil stronger again.

My workout has never really had negitive results... it just puts me out for the night after I'm lifting. :)

[TheGame]

Originally posted by Perfect Stu
I find that terribly hard to believe

lol, it could be true though... that's how my older brother is. At one point in HS he tried to gain 15lbs over the summer. All he did was lift... no running, no sit-ups, no nothing. He also had a fast food or fatty food only diet. Guess what? He only gained 2lbs over the summer.

At that point him and his doctor decided there is nothing he could do unless he wanted to take supplements or steroids.... which he didn't want to.

[Perfect Stu]

Originally posted by TheGame
lol, it could be true though... that's how my older brother is. At one point in HS he tried to gain 15lbs over the summer. All he did was lift... no running, no sit-ups, no nothing. He also had a fast food or fatty food only diet. Guess what? He only gained 2lbs over the summer.

At that point him and his doctor decided there is nothing he could do unless he wanted to take supplements or steroids.... which he didn't want to.

Some people's metabolic rates are crazy high...but nobody is going to convince me that if someone ran at a good pace for 24 hours wouldn't burn as many calories as GKG sitting on a couch for 24 hours.

[fingersman]

Mush if you want to gain mass forget about abs for now ok? Mainly concentrate on your other body parts for now, just try to keep your stomach flat in the meanwhile , and then when you get the build you desire, start working on your abs.


Trust me .......oh yeah and since your sorta skinny( as Joesis pointed out), you should look more defined, then top that off with a 6 pack and you'll look better than Stu. :p

[Shiz]

i dont think thats what he meant stu. i think he meant he would burn more calories sitting on his ass than he would running. but we all burn alot. some more than others. i found out if i sat on my ass all day i'd burn 1750+ calories.

but yeah, some people have so high of a metabolism they need medicine, cause the food wouldnt do anything no matter how much they ate.

and joe, its just cardio, but not only crunches. there are many ab exercises.

and u r king justin. maybe one day i could do 315 :D

[Perfect Stu]

Originally posted by fingersman
\Trust me .......oh yeah and since your sorta skinny( as Joesis pointed out), you should look more defined, then top that off with a 6 pack and you'll look better than Stu. :p

Some girls like the smaller, more defined look....some (including the only one I care about) like the bigger, stronger look.

I always look best in the summer...I usually get the most exercise in the spring/summer...and fingers....16 inch beceps, man ;)

[Mushlafa]

Im not that skinny... i dont know any really big people like stu... n im only in grade 10 i guess... fingersman... im not jus gonna forget about abs for now.. id rather have the abs for the summer and then spend all of next year bulking up....

[The Germanator]

Hey everyone...I've decided to get off my lazy ass and try to start working out to try to accomplish 3 things...

First and foremost I'd like to lose 20-40 pounds. I guess the best way to do this is exercise and eat right, but I don't know if there's any specific type of exercises I should be doing...
Secondly, I'd like to firm up my stomach...a lot. I've just been noticing that I'm getting a bit of a belly and I don't like how it looks and I'd like it to be much smaller. Are crunches and sit-ups the best thing to do for this? Or is there something else?
Finally, I want to get in shape for baseball season which starts in about 3 weeks. I guess I hope that some of the above would help with that matter. Basically I want my muscles hurting now instead of after the first day of practice...and I don't wanna be out of breath after the first warm up lap...
Any advice would be sweet. thanks.

[Mushlafa]

youd be better off askin someone that isnt me.. but il give my advice for now and wait for someone to tell me that everything i said was wrong...

Uhh... wel.. if you wanna lose the belly and lose a lot of weight i guess doing a lot of cardio like jogging would be good.. jogging combined with situps i guess is a great way to get rid ot the belly..

I dunno what else i can say.. youd be better off waiting for someone like Shiz or stu or anyone else thats been posting in this thread to answer :p

[fingersman]

Try cardinal and jogging.
Crunches will do also help in getting down your stomach.


And ask your doctor to prescibe a diet for ya....but what most people usually do is not eat after a certain time around 8 or so at night. :D

[Shiz]

Hey everyone...I've decided to get off my lazy ass and try to start working out to try to accomplish 3 things...

congrats!!

First and foremost I'd like to lose 20-40 pounds. I guess the best way to do this is exercise and eat right, but I don't know if there's any specific type of exercises I should be doing...

run, do aerobics, any kind of cardio is good. plus a good diet

Secondly, I'd like to firm up my stomach...a lot. I've just been noticing that I'm getting a bit of a belly and I don't like how it looks and I'd like it to be much smaller. Are crunches and sit-ups the best thing to do for this? Or is there something else?

same thing as above except with crunches and other abdominal exercises. do them after, camfu says running already works ur abs so u should do abs after for an even better effect

Finally, I want to get in shape for baseball season which starts in about 3 weeks. I guess I hope that some of the above would help with that matter. Basically I want my muscles hurting now instead of after the first day of practice...and I don't wanna be out of breath after the first warm up lap...

more cardio. :D find a nice lifting schedule. (if ya need help im here)

Any advice would be sweet. thanks.

np

[Shiz]

nah screw a doctor. BB'ers eat around 6 meals a day. im going to try that soon.

and stu ur bi's might be 16 inches but maybe u're a fatty :D

hehe im just kidding, i know ur pretty cut. and thats a ****in nice arm, good job man

[Joeiss]

Ya, cardio is the way to go if you are looking at weight loss. Combine that with eating healthy foods (cut, or at least limit eating junk food, pop and fast food), eat more fruit and veggetables, and do your ad workouts. Do not get discouraged if you are only losing one pound a week. I think that losing one pund a week is a great way to keep yourself healthy... Or 2 pounds... Yep.


Oh, Mushlafa. I worked out my biceps and back two days ago, and I forgot to tell you the ULTIMATE bicep excercize that I do. It is called "21's". I did these at the end of my workout, and could only do it with 15 pound dumbbells. Ok. Here it is :

1) Grab your dumbbells at the normal weight you lift (or lower if it is at the end).

2) Lift the weights up half way only. Do this 7 times.

3) Lift the weights from half way, to all the way up. Do this 7 times.

4) Go back down all the way, then do normal curls. Do this 7 times.


I love doing this exercise. You can really feel the burn. If you do not feel it after your first set, trust me. You will feel it on your second, and even more so on your third.

Also, do some preacher curls too. This isolates the bicep muscle, and it makes sure tha you aren't lifting with other parts of your body (back, to name one).

Oh wait, do you go to a gym, Mush? Because if you don't, I doubt that you will have this seat thing at your house... LOL.

[Mushlafa]

yeah i do go to a gym.. its on youn and sheppard... :unsure: or around there... its around where empress and the grande is ( theatres )

[The Germanator]

Well, thanks everyone for the tips...I've already started doing a lot of crunches and on Monday I'm gonna start jogging a good bit. I'll probably tire out pretty quickly, but in a couple weeks I should be alright...I'll probably weigh myself also, just to get an idea of where I stand. I'll check back in to tell ya how it's going in a while. cool.

[Perfect Stu]

Originally posted by Shiz
nah screw a doctor. BB'ers eat around 6 meals a day. im going to try that soon.

and stu ur bi's might be 16 inches but maybe u're a fatty :D

hehe im just kidding, i know ur pretty cut. and thats a ****in nice arm, good job man

lol...I'm not exactly a fatty...my chest, shoulders, arms, stomach, and legs are all defined. but you were just kidding :p

Germy, get on a stationary bike and try to burn about 100-120 calories per day on that. That could take anywhere from 10 to 20 minutes, depending on your RPM and resistance.

If you want to lose fat, either walk for 30 minutes or jog slowly for 10-20 minutes per day.

There are a lot of ab/torso exercises that are much better than just the plain 'old crunches. Look into some alternatives to add variety.

Oh, and try to eat well. That's the most important thing.

[GameKinG]

Its very, very hard for me to gain weight. I eat like a pig too. Food is like, my favorite thing...But my doctor also told me that my met. will lower and if I eat like I do, I could end up fairly large...

I suppose it doesnt help that I also run track as my main sport...

[Shiz]

Originally posted by Perfect Stu


There are a lot of ab/torso exercises that are much better than just the plain 'old crunches. Look into some alternatives to add variety.




NOOOO thats not true!!!!!they are scamming you!and weighted crunches ROCK!

oh yeah joeiss, i've heard about 21's, ill try em tonight.hear theyre killer

[Joeiss]

They are a killer.

[Shiz]

pshh was gonna do em at the end of my workout but i just couldnt do it anymore lol

plus i had already done 3 exercises and since biceps r a minor muscle group thats all u should do :)

[Joeiss]

I advise to make this like... Your second workout. First do preacher, then 21's, then curls.

[Shiz]

i did curls (db), reverse curls (bb), and concentration curls (db)

[Joeiss]

db? bb?

[Shiz]

dumbell, barbell

[Joeiss]

OOOOOO.....


I was like, wtf are those... lol

[Joeiss]

Ok... For the past week and a half, I have actually kept up with my workout schedule! But, it will be getting harder. I am now going to add 30 mins of cardio to each day of exercise that I do. I will also be trying to work out my obliques, do pushups and situps, and some footspeed exercises either every work out day, or every other day. Adding these two things to my work out schedule will give me some much needed cardio work out, which I will lose weight from, and I will get a smaller "tummy" and some trciep/chest workout.


Now... I really want to keep track of this, and all of my other workouts. So... I was thinking that maybe everybody here could post their routines, and the weights they lift for each exerciset they do and stuff.... And then every two weeks-4weeks we can update the list, and see how much we have improved and stuff. Yep! I don't care if you guys don't do this.. But I will, lol. Hey, more posts for me. ;)

[Shiz]

hey, if you want more mass dont do cardio unless ur cutting. and dont do cardio 8 hours before or after lifting :)

and my routine is:

1)bis/back
2)chest/tris
3)rest
4)legs
5)shoulders
6)rest
repeat

i like to change my exercises often, cause its not good for the body to adapt or somethin :\

[Perfect Stu]

Monday, Tuesday, Thursday, Friday, Saturday

(Morning)
15 minutes on bike (about 8km...or 5-6miles...130 calories)
>Torso Exercise<
Criss-Cross Crunches (legs in air) x 30
Lying Leg Lifts x 30
Hold legs 6 inches above ground while lying - 75 seconds
100 crunches

(Afternoon-Evening)
Leg Extensions (Quads)@ 50lbs per leg x 10
Leg Extensions (Quads)@ 30lbs per leg x 10
Leg Extensions (Quads)@ 10lbs per leg x 10
Leg Curls (Hamstring) @ 40lbs per leg x 10
Leg Curls (Hamstring) @ 20lbs per leg x 10
Incline Bench Press (Chest)@ 150lbs x 10
Incline Bench Press (Chest)@ 100lbs x 10
Incline Bench Press (Chest)@ 60lbs x 10
Lying Arm Curls (Biceps)@ 40lbs per arm x 10
Lying Arm Curls (Biceps)@ 30lbs per arm x 10
Lying Arm Curls (Biceps)@ 10lbs per arm x 10
Lying Shoulder Pullover (Shoulders)@ 40lbs per arm x 10
Lying Shoulder Pullover (Shoulders)@ 20lbs per arm x 10
Seated Row (Back)@ 60lbs per arm x 10
Seated Row (Back)@ 20lbs per arm x 10
Tricep Bress (Triceps) @ 30lbs per arm x 10
Tricep Bress (Triceps @ 20lbs per arm x 10

30 minute walk (with my golden retriever ;)) * This is where I practice catching footballs, running routes, throwing the ball, etc.

Torso Strengthining Exercise (about 5 minutes)
Criss-Cross Crunches (legs in air) x 30
Lying Leg Lifts x 30
-------------------------------------------------------------

On Wednesdays and Sundays, I do everything except for the weights...And most weekends I play a game of football and practice blocking/pass rushing/tackling...

In the last 2-3 weeks I've dropped 5 lbs (but I've gained a lot of muscle), lost an inch off my waist, and feel a lot stronger/healthier/faster...

[STDStud]

Whats the best way to work the abs besides doing crunches? or is crunches the best way?

[Mushlafa]

I dunno if you ask me...people have said i have a nice tummy.. but i dont agree.. anyway..... i wanted to ask if doin ab workouts everyday is a good idea or should i just leave it at every other day..

[Perfect Stu]

Originally posted by Mushlafa
I dunno if you ask me...people have said i have a nice tummy.. but i dont agree.. anyway..... i wanted to ask if doin ab workouts everyday is a good idea or should i just leave it at every other day..

either way is good...whichever you feel more comfortable with

[TheGame]

Originally posted by STDStud
Whats the best way to work the abs besides doing crunches? or is crunches the best way?

There are some weight machines that are easier than crunches and work better... but it takes forever to target every area.

If you want a 6 pack it is manditory that you go on a diet. Sit ups just help.

[Joeiss]

YEYE.. my mom always gets discouraged because she does ab workouts every night, but does not do cadrio or diet, which is why her tum tum stays the same. There is muscle under the fat, but you gotta get the fat out for the muscle to show.

[Mushlafa]

Originally posted by TheGame

If you want a 6 pack it is manditory that you go on a diet. Sit ups just help.

oh no.. seriously? I dont wanna go on a stupid diet... how about if i run like 3 miles a day? :D

[Joeiss]

Holy... I was doing seated calf raises today.... I was lifting 4 45's and a 35! I felt like a TANK! GRRRRRRRR... dont mess around with me, lol.

[Mushlafa]

haha.. thats nuts joeiss , you monster :p .... is there anything wrong wit doin cardio everyday... i went to the gym yesterday ... n i did everything... that im recomended to do.. which is pretty much only upper body.. and today im kinda in the mood to go.. but you guys said that theres no point in workin the same muscle group within 48 hours of your last workout cause your muscles dont recover that fast right? How about if i just do cardio and abs today even tho i did em yesterday?

[Mushlafa]

well... I just got back... ran 4 miles.. woulda been like 5.5 but dad said cmon lets go already and i did an aight ab workout.. i actually feel like i can see the difference right now.. looks real good... but i know it wont look like this tommorow mornin my abs are jus tight right now .. but i like the way they look right now :)

would it be a bad idea tommorow to run another 4ish miles and do some weights also?

EDIT: since i dont want to triple post... whats so good about drinking enough water a day... lately ive been drinking a lot of it .. im just curious as to why its good for you...

[Joeiss]

Run as much as you want as long as your don't feel nautious (sp?) while doing so.


And as far as water goes... Just remember, it makes up about 72% of your muscles, I think. Don't worry if you don't drink like 8 glasses of water a day, because you get water from lots of stuff you eat.

[Mushlafa]

Originally posted by Joeiss
Run as much as you want as long as your don't feel nautious (sp?) while doing so.


And as far as water goes... Just remember, it makes up about 72% of your muscles, I think. Don't worry if you don't drink like 8 glasses of water a day, because you get water from lots of stuff you eat.

aight.. thats cool.. uhh.. running a lot would make my tummy would look more defined right? cause id lose some of the fat overtop of it.. there isnt very much fat to burn off tho :unsure:

[Joeiss]

Originally posted by Mushlafa
aight.. thats cool.. uhh.. running a lot would make my tummy would look more defined right? cause id lose some of the fat overtop of it.. there isnt very much fat to burn off tho :unsure:

Yes... but just remember, it burns fat off your whole body... It doesn't just get the fat off the tum tum.

[Shiz]

i would just go on a diet. running only raises ur metabolism about an hour or two after. a hardcore lifting session can raise it for 24-48 hours!!

dont do abs every day. if u work em right, u wont be able to. running every day is bad. you will lose lots of muscle. water is important because it helps keep u hydrated and aids in protien synthesis. its pretty much essential u drink lots of water. not 8 cups either lol, thats junk. u should drink. 66 X [weight (lbs)].

uhh hope i answered that all. sorry bout the fragments lol

[Mushlafa]

bah im gonna lose a lot of muscle if i run a lot? abs everyday = bad idea too.. thats crappy.... and what do you mean diet? IM not goin on like a hardcore diet... maybe if i jus like watch what i eat? Still dont really know what effect water has on working out... ive been drining a lot of it over the last couple weeks :unsure:

[Joeiss]

When I go to the gym, I find myself drinking about 3 bottles of water... Not including if I do cardio. So if you work out, you will probably end up drinking a bunch of water anyways, so you don't have to worry about drinking X amount of cups during the day.

[Shiz]

Originally posted by Joeiss
When I go to the gym, I find myself drinking about 3 bottles of water... Not including if I do cardio. So if you work out, you will probably end up drinking a bunch of water anyways, so you don't have to worry about drinking X amount of cups during the day.

ya me too Joe. its good for you if u drink water while working out. something to do with muscles and uhh....hydration :D

[Mushlafa]

yeh i also drink a lot when im there.. but im sayin that ive been drinkin also when im not there :unsure:

[TheGame]

Drinking Water is good... but drink it normally. I mean, you don't need to drink 5 gallons before you go and do some cardio. They say 8 servings per day... but spead it evenly.

Don't completly stop either... because I learned form playing Football and Basketball that if you come out and you are dehydrated, there isn't enough water in the world that you could drink mid game to save you.

[Mushlafa]

what exactly is overkill... does workin the same muscle groups everyday have like bad results?

[Perfect Stu]

Originally posted by Mushlafa
what exactly is overkill... does workin the same muscle groups everyday have like bad results?

yes. it's recommended only to work out a specific muscle group every other day MAX...

I do lower body/back 3 times a week, and upper body 3 times a week

and ab-oriented exercise about 5 times a week

[TheGame]

Originally posted by Mushlafa
what exactly is overkill... does workin the same muscle groups everyday have like bad results?

(I think I posted this before, but eh)

When you wk out you basically are damaging your muscles, and when your muscles heal from the damage (48hrs) it gets stroger.

By working the same thing every day you are just damaging your muscles over and over with no heal time, and that can lead to some nasty injuries. And if you never get injured, it still will slow down your progress a LOT.

[Mushlafa]

then how come abs everyday is ok?

[Joeiss]

I wouldn't do abs everyday....

[Mushlafa]

But would it have any NEGATIVE effects? would it do anythin worse than worse than every other day? Would it be better than every other day?

[Shiz]

ugh....emil its best to do abs 3 times a week...thts the max. one time a week is fine...you should not do abs 5 times a week. i dont even know how u do each muscle group 2 times a week....if ur workout is good u should not be able to do its for...3-5 days.

abs are used in many things and they are a big muscle group, so we can train em more often than other. calves are the same as abs...and i dont get ur last question. emil u shouldr eally get AIM so we could talk u fool!

[TheGame]

Originally posted by Mushlafa
then how come abs everyday is ok?

Well, it depends on how strong your abs are... Any Body weight excercises can be done every day... but if you are talking about weighted situps or pushups, don't do that every day.

[Shiz]

even doing normal situps isnt reccomended. but its nnot that big of a deal ya know.

[Mushlafa]

Does bench pressing slow down your growth? I was at the gym n me n a couple buds were doin some bench pressing and a trainer walked by and said that we shouldnt be doin it cuz were not done growin.. :unsure:

[Perfect Stu]

Originally posted by Mushlafa
Does bench pressing slow down your growth? I was at the gym n me n a couple buds were doin some bench pressing and a trainer walked by and said that we shouldnt be doin it cuz were not done growin.. :unsure:

building muscles with weights can sometimes prevent them from stretching out (which happens when you grow). heavy weight lifting can stunt growth before you've pretty much finished growing.

[Shiz]

no, lifting does not stunt ur growth, use proper form and u'll be fine.

[Joeiss]

Well, I have recently got back into the swing of things. I have been going to the gym alot recently, and I am feeling really good... Sore, but the good kind of soreness. I have a new routine which I am starting tomorrow. Here it is :

Sunday : Legs

Tuesday : Chest

Wednesday : Shoulders

Thursday : Back

Saturday : Arms


My Leg workout looks like this :

2 sets, 20 reps of light weight leg extension
4 sets, 10 reps of close stance hack squats
4 sets, 10 reps of high weight thigh press
4 sets, 10 reps of hamstring curls
4 sets, drop sets (max, half of max, half of half) of leg extensions
4 sets, 10 reps lunges


My Back workout looks like this :

4 sets, 10 reps of wide grip lat pulldown
4 sets, 10 reps of bent over barbell rows
4 sets, 10 reps of max weight dead lifts
4 sets, 10 reps of t-bar
4 sets, 10 reps of bent over dumbbell rows


Yep yep... I just started going to the gym with one of my good friends, who knows just about everything related to working out and nutrition and stuff. He is recooperating from a torn chest muscle, so he is basically my trainer until he can start doing upper body workouts.

I find that fatigueing the main muscle before you start works out very well. Leg extensions before quads, peck deck before chest, etc. I will post my other workouts if you guys want... But I have to wait until I do them before I post it! lol.

[Yoda9864]

Might as well post my workout routine. This is a typical workout week year-round. Cross Country and Track give me harder workouts than this. For summer and winter, this is my basic plan of attack:

Monday: 5-6 miles of medium-paced running, 500-700
assorted crunches, 4 sets of 20 push-ups

Tuesday: 3-4 miles of fast-paced running, 200-300 of
weighted crunches, assorted weight room things
(bench, curls, tricepts, etc)

Wednesday: 5-7 miles of slower-paced running, 500-700
assorted crunches, 4 sets of 20 push-ups

Thursday: 4-5 miles of medium-paced running, crunches
optional, assorted weight room things (bench,
curls, triceps, etc)

Friday: 4-6 miles of slower-paced running, 500-700
assorted crunches, 4 sets of 20 push-ups

Saturday: 7-13 miles of medium-paced running, at least 250
crunches, weight room optional

Sunday: lower mileage running is optional, crunches
optional, weight room optional

Any suggestions?

[Joeiss]

That wounds cool I guess.. Looks like you aren't too serious about gaining muscle, because you want to stay trim for running (correct me if I'm wrong).


Hey, if you guys want a great chest workout, here is what you should do :

Three supersets...

1. Flat Bench Press, then cable crossovers
2. Incline Bench Press, then pushups
3. Incline Flyes, then dips.

This works so good, and you really feel it the day after. Do 4 sets of each superset, and between 8 and 12 reps in each weight exercize. For the body strength ones, perform them to failure.

[Mushlafa]

I dunno what any of those are cept flat bench press .. wanna describe them for me? :d cuz i really gotta work on my chest...

[Joeiss]

Incline bench press is like the bench press, except you are seated, and on a bit of a backwards slant.

Incline flyes are when you have a dumbbell in each hand, and you spead your arms to your sides, and bring them back in.

[Shiz]

hey i am using a similar split joeiss...if i could i would reccomend to you that you should add a couple rest days...you would be overtraining if you didnt. 3 days is the most you should go w/o taking a rest...

make it into:
shoulders
arms
legs
rest
chest
back
rest
startover
and nice back workout!for the leg workout, i saw hack squats...axe them and add in real squats, not smith machine either.

if you guys want i can post my journal of what i do etc in here, but i thought the thread died. heen is the all knowing weightlifting man lol...joe could you post ur stats?and what weights you lift and stuff...thanks

also on that chest workout...axe the pushups in that superset..pushups are not very effective, they dont make you grow alot at all...and i would suggest doing 1-3 more exercises for that workout too...meh

[Joeiss]

Pushups aren't used for mass, they are used to fatigue the muscle. And yes, tomorrow I am doing my chest workout with my "mentor", so I will post what I did tomorrow.

And its good that you read my post, Shiz... If you look closely, you will find that I do have two rest days, Monday and Friday.. lol.

I did legs today (I am one day behind schedule), and we added in Power Squats inbetween the hack squats and leg presses... Boy oh boy, Power Squats are phenominal. I only did one plate on each side, but if you go ALL THE WAY DOWN, then burst up, it is one hell of a workout.

[Shiz]

yeah squats kill me...release the most growth hormone of any exercise too, so in essence they help build ur whole body. too bad my leg workouts suck or are non existant cause i cant go to a real gym yet...my weights are too low as well...grrr

but why in the hell would you do pushups to fatigue the muscle mid workout?generally, people do it in the begining or end of their workout for a warm up/burnout. meh

[Joeiss]

I will explain to you tomorrow... LOL.. I have to ask my teacher... heheh.

[Shiz]

lol...whys ur teacher to special? :confused: heh...sorry...dont mean to sound like an asshole...but i kinda started getting obsessed with lifting over the last few months

and its weird cause im not really big...so ppl think im crazy even though i really know what im talking about...one day guys, one day lol....i really need work on my diet...on a bulk right now. but not a proper one...just eat whatever i want thats healthy

[Joeiss]

Originally posted by Shiz
lol...whys ur teacher to special? :confused: heh...sorry...dont mean to sound like an asshole...but i kinda started getting obsessed with lifting over the last few months

and its weird cause im not really big...so ppl think im crazy even though i really know what im talking about...one day guys, one day lol....i really need work on my diet...on a bulk right now. but not a proper one...just eat whatever i want thats healthy

My friend has been injured for like the past three months, and all he has been doing is researching nutrition and exercize. So he knows what he is talking about.

And I know what you mean, man. I dont don't know everything there is to know about weightlifting... But I do know quite a lot of the basic things... So people at school are always like "how much can you do in this? how much can you do in that?".. but I am weak, lol.

[Shiz]

yeah its kind of anoying...i know 100X as much as anyone of them...but then they are like why arent you huge then but i am?

damn football players...never make friends with em lol

well...if u ever have a question....im here lol...i know too much about this junk and now my family and friends think i wanna be a body builder...gah

[Yoda9864]

Originally posted by Joeiss
That wounds cool I guess.. Looks like you aren't too serious about gaining muscle, because you want to stay trim for running (correct me if I'm wrong).

Exactly, I'm not looking for bulk. I'm a runner. I love to run. I need good abs, good legs, good arms, but not too much of one. It's one of those delicate balance areas. So that when I run, one part of my body doesn't get tired faster than another.
For instance, back a couple years ago, I totally ignored my arms. That was my biggest mistake ever. I would get 3-4 miles into my run and my arms would get so tired, I could barely lift them. It really hindered my developement as a competitive runner. But, these past two years I've balanced out my strength and now I can go 8 miles without one muscle group getting more tired than the others.

I often see too many people totally bulk up in one area, then just ingnore all the other parts. Then they get all unproportional with their body. That can be really bad for you if you compete.

[Perfect Stu]

Originally posted by Shiz
damn football players...never make friends with em lol

:(

Some people are just built BIG. If I was thin (skinny), with my height and build, I'd weigh about 180-195lbs (no joke). With average muscle mass and body fat percentage, I would be about 220-235 lbs. With the extra muscle mass and little big of extra fat I have on my body, I'm currently 252lbs and if I dedicate to tackle (my current position on my football roster...I'm also 3rd tight end) I would have to beef up quite a bit more to go places (high-end University ball). I'm looking to stay a lighter, quicker right tackle, and then try my hand at tight end for University.

My fellow O-Lineman are completely different than me, it's pretty funny. Our center is 5'9 280 lbs...he's a fat (and surprisingly stong) mother f*cker. Our two guards are like 5'10, 5'11 260 lbs and they're damn slow. I'm always one step ahead of them off the line. The left tackle is bigger...like 6'1 275, and is a more athletic build than the other guys...but he's still much slower than me, and he isn't 'mean' enough on the field.

And then we have our number one tight end who is simply a slightly out-of-shape wide receiver. He's still a bit quicker than me, but he's only like 6' 180lbs. Honestly...he's too small to block well and doesn't quite have the speed to be a deep passing threat. He's good for 5-10 yard crossing routes, but then can't break any tackles. Last practice I played tight end, I caught a 30 yard corner route pass when I literally jumped above the DBs and brought it down...it took them another 11 yards to take me down to the ground :lol: And on quick-hitters, I always gain an extra 5-10 yards after initial contact.

Anyway, enough about my little football update :p

[Shiz]

damn...stu, post your name, so when you get to the ncaa or nfl i know who you are lol...then i can get an autograph...tight...free tickets maybe?

[Mushlafa]

Damn stu .. all those guys are huge.. Im currently 150 pounds and 5'8 or 5'7... but i got really small legs n i hate it... guys there say im not sappose to do most of the leg workouts because its not good for my growth :unsure:

and umm.. also... yoda you can run fricken 8 miles? damn.. at best i can run 5.5 miles but it takes me really long... without a break that is.. but then again i dont do it competitivley.. but i do like running.. :)

[The Germanator]

Haha Stu...When I played football, our line went like this...Left tackle was about 5'10, 225 pounds, left guard about 5'9, 180, center was 6', 160 pounds, right guard (me) about 5'10, 180, and right tackle, I forget, but nothing much over 200 pounds...As you can see, we weren't the biggest team around, but we do play in the second smallest state in the country, so what can ya say. We still finished 4-5 though...

[Shiz]

emil that is horse ****...

[Perfect Stu]

lol Germy...that O-Line would be eaten by the D-Line I saw on Sunday

Our first game was this past Sunday, and it was up north against this farm-area team...and let me start out by saying, they grow 'em BIG up there. I am fighting injuries, but I was well enough to play...head coach didn't start me because he wants me to play for the long run. I was pissed, so in the 2nd quarter I mentioned to our Defensive Coordinator (really cool, intense guy) that I needed to get out there. Now, seeing as though I've never played defense, I wasn't expecting him to throw me in on that side of the ball...but he did. "You're not playing on offense?!?" he said to me. I was like "nope..." (I somehow forgot to mention the reason why I wasn't playing ;)) and he was like "sh*t...can you play defensive end?". And I was like "Uh...sure". He quickly ran through a few plays so I could have SOME idea as to what I was doing out there, then he literally shoved me onto the field. I looked at the other team's O-Line and was shocked...I had never seen so many guys bigger than me. Their O-Line must have averaged 270-280lbs. In fact, their entire team was big. I didn't really have time to think of anything, so on the first play I watched the snap and charged in between the tackle and tight end where I was prompty double-teamed and smacked in the head by someone's forearm. I plowed them back as far as I could and saw a blur (running back) run to the outside. I spun off the block, but couldn't come near to the runner. Apparently I "owned my gap" and did exactly what I was supposed to do though...our 'University of Toronto' Middle Linebacker took the runner down after a gain of less than 2. As the game went on, I found myself playing defensive end, tight end (one catch for 12 yards, w00t!) and a bit of special teams. Needless to say, I was dead tired afterwards.

What a game. Sure, my body feels like crap and is covered with bruises and scars...I limp without an ankle brace and my shoulder still hurts from a week ago...but the football season has started and I absolutely love it. Practice tonight, Thursday, Saturday...first regular season game on Sunday. Bring it :D

[Canyarion]

Some months ago, I did a lot of push-ups and sit-ups, untill I was pretty pleased with my muscles.

Now I do some though exercises every now and then, just to keep myself in shape. And I want to improve my abs, working towards a sixpack. :)

[yes_yes i am]

i can bench press 8000 thousand pounds

(yes, i realize that says thousand twice, this is just a sad attempt to bump this topic cuz i like it :D)


and no i dont have anything constructive to say

[Yoda9864]

Originally posted by yes_yes i am
i can bench press 8000 thousand pounds

(yes, i realize that says thousand twice, this is just a sad attempt to bump this topic cuz i like it :D)


and no i dont have anything constructive to say
Haha. I can bench 8000 thousand pounds too........just not all at the same time, lol :D.

Yeah Mush, 8 miles is a pretty standard ammount to run if you're in Cross Country, or even [long distance] Track.

[Joeiss]

Well, starting this Saturday, I am gonna start a new program and diet.

Saturday: Arms (cardio)
Sunday: Legs
Monday: Rest
Tuesday: Chest (cardio)
Wednesday: Back (cardio)
Thursday: Shoulders and Calves (cardio)
Friday: Rest (cardio)

Lots of cardio.. I expect do do it 4 times a week.. I doubt I can pull off the 5 times. I am also going to buy some glutamine and protein for use after the workout!

I am also going to be eating balanced meals.. and I hope to lose about 8-10 pounds of fat over the summer.. Go me!