-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[Romie]

Growth hormone is both expensive and illegal. And there is no respectable doctor anywhere that would prescribe it unless you had a serious endocrine problem.

[Power Man Fox]

hellow weight and nutrition gurus:) I skimmed through a few of the pages and had no luck.. so Some q's..
For bulky arms the general rule is lot's of weight and few reps?
Is there a muscle right underneath the bicep?
If yes how would I isolate and work just that muscle?
One final thing I was once recently huge and loss some weight... Now bleh I have some flabby skin around the mid section..To rid myself of this flab, do I need lot's of walking or something..
thx in advance

[Perfect Cell]

Growth hormone is both expensive and illegal. And there is no respectable doctor anywhere that would prescribe it unless you had a serious endocrine problem.


Naw, it's fairly easy to get a hold of legally thru 3rd party doctors. I've been getting it for years without a problem. It's the "top notch" stuff that's a pain in the ass to get.

[kal el]

hellow weight and nutrition gurus:) I skimmed through a few of the pages and had no luck.. so Some q's..
For bulky arms the general rule is lot's of weight and few reps?
Is there a muscle right underneath the bicep?
If yes how would I isolate and work just that muscle?
One final thing I was once recently huge and loss some weight... Now bleh I have some flabby skin around the mid section..To rid myself of this flab, do I need lot's of walking or something..
thx in advance

arms don't really follow that same rule. every now and then, yeah, strength training them is good. strength training = heavier weight, less reps. for the most part, however, arms (especially the biceps) respond better to a moderate weights + a rep range of 8-12. you can go a little heavier with the triceps though.

i'm not really sure what you mean by "right underneath the bicep." if it's what i'm thinking, then that's the tricep you're talking about. there are tons of excerises you can do to buff the tris up.

for tricep mass building:

1) close grip bench presses - performed on a flat bench. have your hands roughly 10 cm apart. when you press, have the bar touch the area close to your solar plexus and not your pecs.

2) dips - i personally find bars that are a little narrower to isolate the tris more. try to not have your elbows flare out too much. you can add weights to this (which is what i do) or find a Hammer Strength Seated Dip or prop yourself in between 2 benches placing your feet on one and lifting yourself on the other. kinda like a reversed push up :lol:.

for mass building, free weights have no substitute. also, reason i put the above 2 excercises as the best for mass building is because they're compound lifts. a compound lift = an excercise which forces your body to use more than one muscle. most presses are compound lifts. squats are a compound lift.

once you've gotten those down, you can isolate :wgrin:.

typically, you'll want to have a compound lift and an isolation one in your routines. maybe 2. as long as they're there :lol:.

1) pressdowns - can be done with a variety of handles. you can also use a rope. you can also do a reverse grip pressdown to isolate the rear head of the tricep. now since this is an isolation excercise, form is even more important.

3) tricep extensions - can be done with one arm, 2 arms using 2 dumbbells, 2 arms using one heavy dumbbell or a cambered bar (aka, the EZ bar). you can either be seated upright, standing, or lying down when performing these.

4) kickbacks - the motion is similar to extensions, but you're bent forward. lighter weights are usually used for this.

if i left anything out, my bad :lol:.

k. so remember that with isolation lifts, form/technique is super important. the purpose of those excercises is not to bulk you up. that's what the mass builders are for. so don't slam on super heavy weights on an isolation lift and jerk the weights 'cuz you can't do the excercise properly. you'll only make yourself look like an idiot.

now regarding the flab, diet and cardio are your best friends :lol:.

:rock:

[BoogerManVII]

Why is it that some people forearms are so...veiny? If thats an actual word lol. What causes that?

[angelpalm]

masturbation

[Power Man Fox]

thanks kal:)

[Romie]

Low bodyfat makes veins show. Not only in arms, but if you have enough muscle anywere, your veins will show.

[Perfect Cell]

I will say this much, if you see some real vascularity in the forearms or neck on a person who's not old as hell, you probly do not wanna pick a fight with em.

[MagnusMadness]

About how much protein a person's body can take in at one time....the popular belief is between 30 and 40 grams...but I've heard that's not true from a few people...saying shit get's digested regardless...and ur body can actually use closer to 50 and 60 grams at a time...specially right after a workout...

As for kickbacks for triceps....I've found that if u turn ur wrists and make ur palms face the ceiling u get a much better and more full contraction...

And for chest I do flat db presses,incline, decline on a hammer strength machine, alternate weekly between flat and incline flies, and decline flies with cables... right now I work out with 75's on flat and 65's on incline...if I did incline first I might be able to do 70's. And I feel you on people's bodies being predisposed to get bigger at the bottom...so I try to get in 6 sets of incline on different machines when I have the time...

[tempest-magnet]

whats a good work out to lose weight for a beginner im 5'9 210 i wanna lose weight fucccccck

[Evil Morrigan]

Man I'm glad this thread is back I have a few questions.

I only have access to free weights and not machines. What is the best exercise(s) to do to exercise your back, so I can get that nice V shape.

Also It seems the more I work out the more lean I get it.

Pardon the stupid analogy but it seems that no matter how much I work out I tend to develop more of a spiderman body type (lean and slender) I'm trying to get a Superman body type A little muscular but not way bulky. What I'm going for is a body type like the actor who plays Clark Kent in Smallville. not over the top body builder muscular.

Any Advice?

[Romie]

Man I'm glad this thread is back I have a few questions.

I only have access to free weights and not machines. What is the best exercise(s) to do to exercise your back, so I can get that nice V shape.

Also It seems the more I work out the more lean I get it.

Pardon the stupid analogy but it seems that no matter how much I work out I tend to develop more of a spiderman body type (lean and slender) I'm trying to get a Superman body type A little muscular but not way bulky. What I'm going for is a body type like the actor who plays Clark Kent in Smallville. not over the top body builder muscular.

Any Advice?

Rows for back. Bent rows, and DB rows. Throw in pullups and you're set.


Just something for people asking for advise. Please put up some stats, your current workout, and waht you eat daily. It's kinda hard to help someone when all they say is they wanna put on muscle, or diet down.

[Evil Morrigan]

Rows for back. Bent rows, and DB rows. Throw in pullups and you're set.


Just something for people asking for advise. Please put up some stats, your current workout, and waht you eat daily. It's kinda hard to help someone when all they say is they wanna put on muscle, or diet down.

Thanks for the tips Romie, i didnt know that pull ups work the back muscles, i only thought the were strictly for arms. Well, now I Know, and knowing is half the battle.

6'0" around 165lbs

My workout routine is Bench press, Squats, and Arm Curls on M W and F,

And Abs and legs on tuesdays and Thursdays.

I dont really do any cardio since I think I'm at a good weight for my height. I'f I'm wrong someone please let me know (maybe show me a site with a height weight ratio of what is healthy and what is not)

I eat Cereal in the mornings, for lunch i usually get a Chicken sandwich or a salad, and lately my dinners have been consisting of rice with beans and chicken.

Basically I want to get a little bigger(See my previous post on what body type i'm going for)

Any help is greatly appreciated

[MagnusMadness]

Thanks for the tips Romie, i didnt know that pull ups work the back muscles, i only thought the were strictly for arms. Well, now I Know, and knowing is half the battle.

6'0" around 165lbs

My workout routine is Bench press, Squats, and Arm Curls on M W and F,

And Abs and legs on tuesdays and Thursdays.

I dont really do any cardio since I think I'm at a good weight for my height. I'f I'm wrong someone please let me know (maybe show me a site with a height weight ratio of what is healthy and what is not)

I eat Cereal in the mornings, for lunch i usually get a Chicken sandwich or a salad, and lately my dinners have been consisting of rice with beans and chicken.

Basically I want to get a little bigger(See my previous post on what body type i'm going for)

Any help is greatly appreciated

well getting bigger means gaining weight....and that means you need to eat a whole lot more....and I don't mean more fruits and vegetables...I mean meats and eggs...romie can elaborate more...but first thing I see here is somebody who needs to eat alot more (calories) in order to gain some serious mass.

[Evil Morrigan]

well getting bigger means gaining weight....and that means you need to eat a whole lot more....and I don't mean more fruits and vegetables...I mean meats and eggs...romie can elaborate more...but first thing I see here is somebody who needs to eat alot more (calories) in order to gain some serious mass.

But wont all the eating make me get fat/overweight?

I would rather stay lean and cut, thatn start to look a little chubby, and develop a gut?

I'm guessing that i should eat alot in moderation? i'll check out the links on the first few pages and research this a little more.

[ThatKenPlayer]

I used to weigh 200lbs.But since I ate 1800kcal a day AND played ddr for 4hrs.(2 in the mornin/nite)40push-ups,40sit-ups,75 jumping jacks everyday for 2weeks,I lost 20lbs.

[aragami]

I just started lifting and figured I'd check in with you guys. My goal is to lose weight and get into a more muscular shape, I've already got a pretty good diet in place (plenty of protein and carbohydrates, fruits and vegetables with very little junk food). Considering I'm a martial artist I want to be cut, but not bulky. Large enough muscles to be effective (and maybe show off) but not slow me down. Here's the beginners routine I've started:

Crunches - 2 sets of 30
Leg Presses - 3 sets of 12 (50lbs.)
Leg Curls - 3 sets of 12 (I think it was about 20)
Dips - 3 sets of 10
One-arm dumbbell rows - 3 sets of 12 (15lbs, but I think today I might use 20, maybe not though)
Presses behind neck - 3 sets of 12 (20 lbs)
Triceps Pushdown - 3 sets of 12 (25 lbs)
Incline Curls - 3 sets of 12 (15 lbs)
Standing Calf Raises - 3 sets of 12 (Using 2 dumbbells at 15 lbs)

At some point I'm going to start introducing cardio, is there any recommended time to do so? I was thinking in maybe a week or two after I've built some of the muscle. Also for weight loss what kind of routine should I look into, since I'm thinking I'll only use this for a month or two.

[Rhio2k]

Guys, I have a problem....more than likely it's just in my mind. Most of the time I feel really good about my size (weight: 152lbs, height: 5'5", waist: 30", biceps: 14 1/2" relaxed, 15" flexed, thighs: 23"), but when I see a taller buff dude, who's naturally bigger because of his larger body, I feel like an inadequate toothpick for days. WTF?

Oh, yeah, almost forgot: I would like to reduce my waist back to 28" (pre-bulking size from a year ago), and currently am doing no cardio. How much is enough to get what I want and not interfere with muscle growth? My old routine before I decided I wanted size was to combination full-out run/walk until could run again for 1 1/2 miles, rest for about 6 minutes, then full-out dash some 40 feet then back again, 4 times, resting for 3 minutes between runs. How much is too much, and can I eat more to compensate for any muscle loss which may occur?

[Duck Strong]

:lol:

of course not. i'm certainly not a masochist :lol:. but i do like the feeling of being a little sore 'cuz that tells me i worked hard.

if you can, Duck Strong, could you post exactly what your routine is? also, do you do the same thing everytime you go to the gym? if so, then that could be your problem. post up and i'll get back to you :wgrin:.

:rock:

Sorry it took this long to get back to you, but here goes for my routine (3-4 times a week):

First I always try to vary the order of my exercises since I was told a while ago that the one thing you do not want is for your body to get used your workout regiment. One thing though, please take it easy on me, I don't really know many technical terms although I'm trying to be more focused about it lately :lol: .

- 40 pushups every morning

- leg press 3 sets of 12 at 240 lbs

- bench press 3 sets of 10 at 120 lbs (this has gone down alot recently, I went a good 3 months without working out much at all and now I'm paying for it)

- assisted dips 3 sets of 12 with 40 lbs counterweight

- 20 minute run on the treadmill at an average 5miles/8km an hour

- 3 sets of 12 at 80 lbs on the stomache crunch machine(kinda looks like the harness on a roller coaster :lol: )

- I'm not sure what you call this but you lay sloped facing the floor with your legs locked into place and your torso is in the air, kinda like reverse sit ups. 3 sets of 10 of these

- 3 sets of 12 arm curls at a combined 50 lbs (biceps have always been my weakest area so any tips would be much appreciated)

- this one has a suspended horizontal bar hanging from a rope and you kind sit under it pulling it down to your chest or behind your neck(hope this makes sense). I do 3 sets of 12 at 120 lbs.

- and the last thing a shoulder exercise where you slide your arms under these weighted pads and raise them kinda like mimicking a chicken (haha these are getting bad). Anyway I do 3 sets of 10 at 80 lbs.


I've been going to the brand new YMCA where I live and you get free training sessions so some dude planned out this routine for me. He told me to stay away from free weights for the moment so I only do bench presses in that regard. Is this a good thing? I've always heard that free wights are much more effective, but I have to admit they are much harder to exercise properly with. Another thing he told me which I'd never heard before was that you should always start your first set so that you CANNOT do a second set at the same weight i.e. decrease the weight by 5 pounds for each successive set. I haven't followed this rule very much, but maybe I should. Another thing that's made my workouts much harder is that the same guy told me that the release should always take roughly twice as long as the lifting/pulling. This makes every exercise much harder/painful, but so far it's not unbearable. I suppose my form wasn't spectacular before, but this in particular makes the whole workout much more trying.

I would also like to know about proper breathing techniques like when to inhale and exhale when you lifet etc etc.

One last thing is that I'm trying to bulk up a bit(not too much) while also burning some fat. Is this feasible and if so how is the best way to go about it?

Thanks for any replies, my aching body will appreciate it.

[MagnusMadness]

Sorry it took this long to get back to you, but here goes for my routine (3-4 times a week):

First I always try to vary the order of my exercises since I was told a while ago that the one thing you do not want is for your body to get used your workout regiment. One thing though, please take it easy on me, I don't really know many technical terms although I'm trying to be more focused about it lately :lol: .

- 40 pushups every morning

- leg press 3 sets of 12 at 240 lbs

- bench press 3 sets of 10 at 120 lbs (this has gone down alot recently, I went a good 3 months without working out much at all and now I'm paying for it)

- assisted dips 3 sets of 12 with 40 lbs counterweight

- 20 minute run on the treadmill at an average 5miles/8km an hour

- 3 sets of 12 at 80 lbs on the stomache crunch machine(kinda looks like the harness on a roller coaster :lol: )

- I'm not sure what you call this but you lay sloped facing the floor with your legs locked into place and your torso is in the air, kinda like reverse sit ups. 3 sets of 10 of these

- 3 sets of 12 arm curls at a combined 50 lbs (biceps have always been my weakest area so any tips would be much appreciated)

- this one has a suspended horizontal bar hanging from a rope and you kind sit under it pulling it down to your chest or behind your neck(hope this makes sense). I do 3 sets of 12 at 120 lbs.

- and the last thing a shoulder exercise where you slide your arms under these weighted pads and raise them kinda like mimicking a chicken (haha these are getting bad). Anyway I do 3 sets of 10 at 80 lbs.


I've been going to the brand new YMCA where I live and you get free training sessions so some dude planned out this routine for me. He told me to stay away from free weights for the moment so I only do bench presses in that regard. Is this a good thing? I've always heard that free wights are much more effective, but I have to admit they are much harder to exercise properly with. Another thing he told me which I'd never heard before was that you should always start your first set so that you CANNOT do a second set at the same weight i.e. decrease the weight by 5 pounds for each successive set. I haven't followed this rule very much, but maybe I should. Another thing that's made my workouts much harder is that the same guy told me that the release should always take roughly twice as long as the lifting/pulling. This makes every exercise much harder/painful, but so far it's not unbearable. I suppose my form wasn't spectacular before, but this in particular makes the whole workout much more trying.

I would also like to know about proper breathing techniques like when to inhale and exhale when you lifet etc etc.

One last thing is that I'm trying to bulk up a bit(not too much) while also burning some fat. Is this feasible and if so how is the best way to go about it?

Thanks for any replies, my aching body will appreciate it.


I'm sorry I didn't read the entire post but saw a couple things that jumped out at me....

when lifting take a slow deep breath on the negative and exhale on the push/pull...IIRC

Trying to burn fat while bulking is next to impossible...considering that it's much easier to lose weight (if you are disciplined, especially for guys) than it is to gain mass...then I would recommend bulking first, at least to some degree...and the extra muscle will help metabolize fat when the time comes anyway...

I just started lifting and figured I'd check in with you guys. My goal is to lose weight and get into a more muscular shape, I've already got a pretty good diet in place (plenty of protein and carbohydrates, fruits and vegetables with very little junk food). Considering I'm a martial artist I want to be cut, but not bulky. Large enough muscles to be effective (and maybe show off) but not slow me down. Here's the beginners routine I've started:

Crunches - 2 sets of 30
Leg Presses - 3 sets of 12 (50lbs.)
Leg Curls - 3 sets of 12 (I think it was about 20)
Dips - 3 sets of 10
One-arm dumbbell rows - 3 sets of 12 (15lbs, but I think today I might use 20, maybe not though)
Presses behind neck - 3 sets of 12 (20 lbs)
Triceps Pushdown - 3 sets of 12 (25 lbs)
Incline Curls - 3 sets of 12 (15 lbs)
Standing Calf Raises - 3 sets of 12 (Using 2 dumbbells at 15 lbs)

At some point I'm going to start introducing cardio, is there any recommended time to do so? I was thinking in maybe a week or two after I've built some of the muscle. Also for weight loss what kind of routine should I look into, since I'm thinking I'll only use this for a month or two.

I don't see any good pressing exercises for ur chest...throw either flat or incline press in that routine for starters...as for me I do both as well as other exercises just for my chest...

I c ur doin rows for ur back but at least throw in a few sets of pull ups or somethin for ur back as well...And you want to make sure ur hitting all three muscles in ur shoulders and not just the medial deltoids...throw in some frontal raises and reverse flies to hit the front and rear delts.

It looks like ur doin pretty light weight with higher reps. Personally not somethin I recommend to anybody cuz I'm all about building muscle and getting stronger first and foremost...but if ur going to do that many reps I would suggest that you use enough weight that the last rep is indeed a failure rep.

[Shin Piccolo]

Ok, I have a problem with stitches. As in I get them whenever I'm doing cardio. I normally don't eat or drink before I do any cardio, so what's the problem?

[aragami]

I don't see any good pressing exercises for ur chest...throw either flat or incline press in that routine for starters...as for me I do both as well as other exercises just for my chest...

I c ur doin rows for ur back but at least throw in a few sets of pull ups or somethin for ur back as well...And you want to make sure ur hitting all three muscles in ur shoulders and not just the medial deltoids...throw in some frontal raises and reverse flies to hit the front and rear delts.

It looks like ur doin pretty light weight with higher reps. Personally not somethin I recommend to anybody cuz I'm all about building muscle and getting stronger first and foremost...but if ur going to do that many reps I would suggest that you use enough weight that the last rep is indeed a failure rep. Thanks for the tips, I'll start doing that. The only reason I figured that I would go with high reps was to build muscle endurance, I think I'll start upping the weight and lowering the reps now that I'm used to the routine.

[Zero]

Zero has been lifting weights for about 3 years now, and has built up a very good amount of muscle. In fact, with the exception of his chest, Zero is quite satified at where is currently is in this regard (which, thanks to the inclined bench press suggestion made earlier in this thread, Zero is sure to fix the chest problem, too). However, since Zero isn't an idiot, he still strength trains 3 days a week.

Right now, Zero's mission is to lower his body fat to better present the muscle underneath. To help in this, Zero is on a very strict diet and does cardio the 4 days a week this he is not weight lifting.

Now for the question:

Zero has now added cardio on the days that we lifts weight too (after the weight lifting). Will this cause Zero to lose the muscle he has built? Zero doesn't mind too much if it slows his muscle growth (since as meantioned earlier, Zero is pretty satisfied here), but he doesn't want to lose muscle.

[MagnusMadness]

Zero has been lifting weights for about 3 years now, and has built up a very good amount of muscle. In fact, with the exception of his chest, Zero is quite satified at where is currently is in this regard (which, thanks to the inclined bench press suggestion made earlier in this thread, Zero is sure to fix the chest problem, too). However, since Zero isn't an idiot, he still strength trains 3 days a week.

Right now, Zero's mission is to lower his body fat to better present the muscle underneath. To help in this, Zero is on a very strict diet and does cardio the 4 days a week this he is not weight lifting.

Now for the question:

Zero has now added cardio on the days that we lifts weight too (after the weight lifting). Will this cause Zero to lose the muscle he has built? Zero doesn't mind too much if it slows his muscle growth (since as meantioned earlier, Zero is pretty satisfied here), but he doesn't want to lose muscle.

You may lose SOME size....but you shouldn't lose any strength....at least I didn't...I didn't even lose size really. Just didn't get any bigger. Regardless...I think you'll be quite pleased with the way you will look if you lose a little muscle and alot of fat.

[AkumaTX]

Well it has come to my attention that i have no upper body strenth. How do i begin a workout to build upper body strength. I have an excellent lower body stenth and good cardio, but help me out with my arms and chest.

[Jogurt]

Question for skinny/bony people: How do you do squats? It hurts when I put the bar on my shoulder/back, even with the wraparound cushion.

I might have to start wrapping it with more towels.

[Ex-S]

Actually, you're probably better off without the pad. I know it hurts, but you learn to get used to it after a while >__^. You should start at a weight that doesn't hurt so that you can get used to the proper form and in doing so you at least improve your balance. Other than that you might want to use a squat machine although you don't work the stabilizing muscles.

[Mr Mort]

A word of advice I learned the hard way:

DO NOT max out often. It will eventually take it's toll on whichever muscle group you're maxing out. About 4 months ago, I went on a crusade to increase my max weight on flat bench. I went for the highest weight I could handle (even if it was only 1 or 2 reps), and then would come down in weight to do reps. I did manage to increase my max weight from 225lbs to 275lbs in about 2 months, but I ended up tearing my left pectoral. The tear was right on top of my heart, and it felt like someone was crushing my heart. Believe me, tearing a muscle is no joke.

I also tore muscle in my groin in Tae Kwon Do several years back and that was excruciating. It hurt to lift my leg in any manner. Stairs, sitting, standing, all of it hurt like a motherfucker, and when I did come back about a month later, I could only kick about knee-high for another month.

I've also heard about guys going nuts doing curls and tearing their biceps, and from what I understand, the pain is unbearable.

Just remember, it's ok to go up in weight to increase the weight you do reps at, but just don't increase your max weight on a weekly/daily basis. Once a month (or less) should do fine.

[MagnusMadness]

Question for skinny/bony people: How do you do squats? It hurts when I put the bar on my shoulder/back, even with the wraparound cushion.

I might have to start wrapping it with more towels.

rest the bar on the back of ur traps.

I use the wrap around cushion and squat over 3 times my body weight. If you feel pain when it's across ur shoulders roll the bar back ever so slightly until it's comfortable for the most part. If it still hurts to the point of actually bothering you...then just do hack squats/leg press/leg extensions for ur quads..or do squats on a smith system.

[Zero]

You may lose SOME size....but you shouldn't lose any strength....at least I didn't...I didn't even lose size really. Just didn't get any bigger. Regardless...I think you'll be quite pleased with the way you will look if you lose a little muscle and alot of fat.

Thanks for the vote of confidence. Zero is pleased to say that he is seeing results (Zero has been on this plan for about a month now).

[TheChosenOne]

Lately, I have been feeling pain when I finish a set of squats(in the Quads). Anybody have an idea of why I am feeling pain? Its not the burning sensation either, its just straight up pain. Its also the only exercise I am having this problem with.

[Romie]

Might be a tendon or ligament injury. If it's at the place where your quad meets your knee or up where your quad meets your hip, its probably that. If it's in the middle, you may probably have a small rip in the muscle, or a really bad strain. Or possibly nerve damage due to something else. It could be a buttload of things.

Either way, go see a doctor. I wouldn't mess around with leg pains, cause you sorta have to use them for the rest of your life.

[Red-Impact]

Well I want to get abs but I am not sure if I am eating right (I've heard that abs aren't made in the gym but in the kitchen)

here is what I eat daily


Breakfast:
Cereal or eggs or a cheese sandwitch

Lunch:
Fruit (1 a day, usually pear, apple, or banana)
One sub sandwitch (ham, cheese, lettuce)
Milk

For dinner:
Rice (gotta have saily rice, not too big of a portion)
Chicken or Steak (1 chicken breast or regular sized steak)
Some sort of vegetable (Usually lettuce or tomato, 1 per day)

I tend to eat either a bag of cheetos or 2 chocolate bars a day.

I weight 155 punds and I am 5'7"

Help would be appreciated
:karate:

[Romie]

You weigh 155 and your abs aren't visible? Are you joking?

You shouldn't be worrying about cutting, you should be bulking.

[Red-Impact]

You weigh 155 and your abs aren't visible? Are you joking?

You shouldn't be worrying about cutting, you should be bulking.

Actually I think I am 160 right now and close to 5'8" (I'm still growing)

My whole upper body is a mess. I got man boobs (not much but STILL) and I got a belly (it's not big but still pretty big)

I also heard somewhere that to lose all that fat you should only do cardio because the muscle will be built up below the fat meaning that you will even look fatter, this true?

[Romie]

No, it's not true. Muscle burns calories to work. So generally if you have a lot of muscle and a little extra fat, you'll start losing fat more quickly.

I'd suggest you put on some muscle, despite if you have a belly or small man boobs. When you put on muscle it won't be as noticeable.

[Olan]

i weigh 160 and am 5'8. i don't have a gut or boobs. actually my upperbody is pretty built. what are you doing for exercise? you don't need cardio you need to build muscle mass.
i recently started taking N02 and creatine.are there any other supplements you guys suggest?

[Red-Impact]

i weigh 160 and am 5'8. i don't have a gut or boobs. actually my upperbody is pretty built. what are you doing for exercise? you don't need cardio you need to build muscle mass.
i recently started taking N02 and creatine.are there any other supplements you guys suggest?

Well builting mustle is not my thing I can barely do 15 push ups and I'm no good at lifting 12+ dumbells.

I do have a big upperbody though (I'm always told I have a big chest) so any good exersises to built both my arms and chest?

[Olan]

1 to 1.5 grams of protein per lb of body weight per day
2 to 2.5 grams of carbs per lb of body weight per day
no more candy or cheetos dude.
hit the gym devotedly
chest= bench press, dumbell press, pullover
shoulder= lateral raises, overhead dumbell press

[Olan]

biceps= curls
chest=dumbell flye,incline presses

[Olan]

gaining muscle is not that hard, it just takes devotion. i had to lose a ton of fat before i started gaining muscle, i weighed 215

[Red-Impact]

hit the gym devotedly
chest= bench press, dumbell press, pullover
shoulder= lateral raises, overhead dumbell press

Thanks man :tup:

Btw do you happen to have a link to this? maybe instructions with pictures on how to do them?

[Against Me!]

Thanks man :tup:

Btw do you happen to have a link to this? maybe instructions with pictures on how to do them?

http://www.bodybuilding.com/fun/exercises.htm

[HeaT]

i actually do not recommend doing pulloevers for chest, most pulling movements are for back...personally i would save pullovers for back...

im outi

Roberth

[Olan]

dumbell pullovers are for the chest
barbell for the back
at least thats what i've seen

[Chaos]

Pullovers are definately for chest and rib cage expansion. They are certainly NOT for back. Helps to know the exercise before you spout off fellas.

[Olan]

at least i was partially correct. i do them all the time

[Romie]

How you guys doing man. Heat, Chaos, long time since we've talked lifting. I just got back in the gym coming off yet another shoulder injury.

[ParryAll]

What kind of ab workout do you guys reccomend: here are my stats

6'0", 180-185 pounds. 33" waist.

Just looking to get abs and a little arm definition.

[FINALmasa]

Well, I've been looking to gain weight, I suppose somewhere in the area of 20-30 pounds. I used to work out a bit in highschool, but I barely gained five pounds from it, so I got a bit discouraged. Personally, I'm not even sure if it's possible for me to gain weight. I've been keeping up with my protein intake, which I suppose isn't too hard to do, but it is a bit annoying to limit my food choices. I've never really believed that fat was 'bad' for me, but I guess I could cut that down if I need to. I'm also thinking about going back to the gym, as I've been doing home exercises, like pushups, situps, curls, etc.

What do you think would be a good calorie intake ratio? 30-40-30 seems balanced to me, but some people seem to push mass protein.

Are there any specific exercises I should do to bulk up, or should I just try to work my whole body over?

And then I guess anything else...

100-105 lbs.
30-25-30"
3-4% bodyfat
And I guess I can give out anything else I know if anybody needs the info.

Thanks in advance.

[Romie]

Well, I've been looking to gain weight, I suppose somewhere in the area of 20-30 pounds. I used to work out a bit in highschool, but I barely gained five pounds from it, so I got a bit discouraged. Personally, I'm not even sure if it's possible for me to gain weight. I've been keeping up with my protein intake, which I suppose isn't too hard to do, but it is a bit annoying to limit my food choices. I've never really believed that fat was 'bad' for me, but I guess I could cut that down if I need to. I'm also thinking about going back to the gym, as I've been doing home exercises, like pushups, situps, curls, etc.

What do you think would be a good calorie intake ratio? 30-40-30 seems balanced to me, but some people seem to push mass protein.

Are there any specific exercises I should do to bulk up, or should I just try to work my whole body over?

And then I guess anything else...

100-105 lbs.
30-25-30"
3-4% bodyfat
And I guess I can give out anything else I know if anybody needs the info.

Thanks in advance.

3-4% bodyfat isn't correct. Measure again. Only bodybuilders on 1,200 calorie a day diets can achieve 3-4%bf. And they can only maintain it for a few weeks at most. It isn't healthy to have that low bodyfat for long periods of time. You'd suffer from severe dehydration.

A good ratio would be 40protien/40carb/20fat. That's pretty good for someone who wouldn't be watching their diet like a hawk. To get big, you have to eat a ot of protien, can't stress that enough.

As for exercises, bench press, deadlifts, and squats should be the staple of your workout routine. Those are the main mass gainers. Deadlifts probably being one of the best exercises one can do.

I'd advise doing a split routine. Make one.


ParryAll:

Weighted crunches and leg raises do the trick. Heavy sets, medium reps (8-12). Lots of cardio (3-4 30min. sessions a week) will increase overall definition.

[MagnusMadness]

I finally got some money put away in the bank so I felt comfortable droppin the extra chunk of change on nitro and cell tech. I've been drinkin 3 shakes a day of nitrotech for a lil over a week now and have already gained 5 pounds...I know it's ridiculous but it's true. And I just started my loading phase on the cell tech....I thought about roids for a second but just decided against it altogether. I'll post up any additional gains and keep track of my gains in strength as well and post up.

[Olan]

nitro is the shit, do you take no-explode?

[darthJones]

after an intense workout, is it wise to take a dip in a jacuzzi?

[Red-Impact]

I wanna built up muscle but at the same time gain weight, is there a way I could do that?

I know many guys who have muscles everywhere but theyr are just so damn skinny, and let's face it the ladies don't want a skinny guy.

I am 5'7 158 pununds and wanna gain weight but not be fat at the same time, any help?

*oh yeah and the abs exersises worked, no six pack yet but geting I'm there, I noticed my whole body was getting skinnier, I was eating less and working out more, I really don't want to be a stick*

[Shin Piccolo]

Whenever I do any running, after about 7/8 minutes I habitually get a stich. I normally don't eat or drink before I run, sometimes I may eat a banana but that's it. Anyone offer any solutions?

[Romie]

I finally got some money put away in the bank so I felt comfortable droppin the extra chunk of change on nitro and cell tech. I've been drinkin 3 shakes a day of nitrotech for a lil over a week now and have already gained 5 pounds...I know it's ridiculous but it's true. And I just started my loading phase on the cell tech....I thought about roids for a second but just decided against it altogether. I'll post up any additional gains and keep track of my gains in strength as well and post up.

Nitrotech is WAY overpriced. Don't buy it again. Optimum Nutrition Whey is the best. And Celltech has 80 grams of sugar PER SERVING. That's why you gained weight. Stay away from those two products. (Though I have no gripe with Nitro, it's Celltech that I despise).

Red-Impact:

Protien, protien, and more protien. I can't stress that enough. A high protien, moderate carb diet will bulk you up. Heavy lifting too of course.

darthJones:

I'd personally love to do that... but my gym is ghetto.

Shin Piccolo:

I don't understand what a stich is. You feel can't eat or something after workouts? If so, then have a shake. You don't have to eat anything heavy.

[300 lb Eugene]

Look what I found.:clap:Well Ill say these things, from exp.

If you're trying to get heavy.....

-Well the best way to diet is to eat the right foods,vegges,protein,Etc.
theres no easy way around it.
-!!Supplements are not replacements!!Must eat real food.
-If you're building you need to eat protein,a lot.Bodybuilders
eat a whole lot, because there working hard in the gym and require more maintanance than a non workoutaholic. Carb intake should be moderate but no more than protein intake or you will get probably fat.
-Must lift heavy,Exp.;if you can curl 30 lb only 3 times,
keep working on it till you can curl it 10 lbs.then move to 40lb.
-Must sleep.Bout 6 to 8hrs.

If you're trying to get skinny/ripped.(This is what Im trying to do)

(If youre overweight you will hate this)
-Cardio,Cardio,Cardio,Cardio,Cardio,Cardio,Cardio,C ardio
Cardio,Cardio,Cardio,Cardio,Cardio!
Areobic activity of some sort and it needs to be something that will make your heart pump.Running,jogging, the stuff that Billy Blanks does.

The most fun cardio I can think of is DDR. (go to get up move.com and see testimonies) If you mix this in with resistance training youll drop fat pretty fast,but it just depends on the person.

- FOOD-is about 70% of the dieting prosess. what you eat is going to determine how you look.
Its possible for a 300 lb person to have rock hard abs
(cause I have it:clap:) or anything,If you train them hard enough,
but if you're overweight,you wont be able to see:sad:or feel them,
until you lose the fat. So avoid High fattning/sugar foods and candies
( you know what they are) and eat the good stuff.
Otherwise youll just end up burning off what you just ate instead of burning fat or not burning at all.
-If you do cardio right when you wake up,on an empty stomach,
youll burn much more during the day.
-Water,Water,Aguas,Aguas.
-Sleep.

Because of this contest I signed up for
I Trying to lose 50 lb between now and beggining May.Im supposed to
be between 220 to 240,currently at 275-300.
I have a B4 Shot:arazz: so if I see a difference in May
Ill put that and after shot up. But its hard when youre addicted to all the bad stuff.

P.S Protien is spelled P-R-O-T-E-I-N. :lol:

[MagnusMadness]

Nitrotech is WAY overpriced. Don't buy it again. Optimum Nutrition Whey is the best. And Celltech has 80 grams of sugar PER SERVING. That's why you gained weight. Stay away from those two products. (Though I have no gripe with Nitro, it's Celltech that I despise).

Red-Impact:

Protien, protien, and more protien. I can't stress that enough. A high protien, moderate carb diet will bulk you up. Heavy lifting too of course.

darthJones:

I'd personally love to do that... but my gym is ghetto.

Shin Piccolo:

I don't understand what a stich is. You feel can't eat or something after workouts? If so, then have a shake. You don't have to eat anything heavy.

I've always been told that nitro and cell tech were the best..And if I'm not mistaken cell tech has lots of sugar for a reason...I don't know exactly what it is so I'll refrain from talking out of my ass..but it's the same reason it's recommended to take creatine with juice...cell tech also has pro hormones in it for those of you who didn't know...but again...we'll just see how much I see in the way of gains...considering I've put on over 6 pounds already and I don't eat enough food to justify those gains...I'd have to say I'm doing something right...

And when I said nitro olan I meant nitrotech the protein powder...I have however went through a couple bottles of NO2 in the past..and I would like to try pump tech next...

And nitrotech also has glutamin peptides, L-glutamin and leucine and doesn't taste like the crack of my ass either..that's why I like it. 2 scoops in skim milk is around 45-50 grams of protein a pop. I've been drinking 3 shakes a day and I'm in the loading phase of cell tech and that's a couple more shakes a day for the first five days...so I stay pretty full...just trying to make sure I drink enough water (at least a gallon)

[Chaos]

I've always been told that nitro and cell tech were the best..And if I'm not mistaken cell tech has lots of sugar for a reason...I don't know exactly what it is so I'll refrain from talking out of my ass..but it's the same reason it's recommended to take creatine with juice...cell tech also has pro hormones in it for those of you who didn't know...but again...we'll just see how much I see in the way of gains...considering I've put on over 6 pounds already and I don't eat enough food to justify those gains...I'd have to say I'm doing something right...

And when I said nitro olan I meant nitrotech the protein powder...I have however went through a couple bottles of NO2 in the past..and I would like to try pump tech next...

And nitrotech also has glutamin peptides, L-glutamin and leucine and doesn't taste like the crack of my ass either..that's why I like it. 2 scoops in skim milk is around 45-50 grams of protein a pop. I've been drinking 3 shakes a day and I'm in the loading phase of cell tech and that's a couple more shakes a day for the first five days...so I stay pretty full...just trying to make sure I drink enough water (at least a gallon)


The reason that sugar is in there is for an insulin response to "drive" creatine uptake. See that bottle of grape juice over there? Less absolute sugar content, right GI for what your trying to do. Take 6 ounces and your creatine, wash down with some water and your gold. After your done with cell tech try this and see if its not the same result (and much cheaper.) As for NO2 products, the majority of people feel they are really not worth the bang, if your going to invest i would lean in going toward an CEE product. Creatine Ethyl Ester is the proposed "next best thing" and I have been hereing great things about it. Mainly that is has creatine effects but no bloat. I'm currently dieting (for about 5 more weeks) so I'm off creatine at all, but I'm seriously considering jumping on CEE and giving it a whirl.

[opticallyinviz]

I use dextrose with creatine for the exact same purpose, it's a catalyst

also celltech is garbage, i like ON but i don't like how it taste too much; i've actually found that cytosport tastes better....but ON is a better shake so i force myself to drink anyway...

also. everyone should get ICE....it makes you not get sore...it's amazing

[300 lb Eugene]

Its also sugary to nullify the ''Taste like a hospital'' Powder.

[MagnusMadness]

well I've already bought this stuff so I'm going to at least give it a try and take it as directed/recommended...and we'll see what gains I get...if it works at all it will be the first thing I've tried that really helped...

[opticallyinviz]

food is the number one supplement, don't ever forget that

[Romie]

I've always been told that nitro and cell tech were the best..And if I'm not mistaken cell tech has lots of sugar for a reason...I don't know exactly what it is so I'll refrain from talking out of my ass..but it's the same reason it's recommended to take creatine with juice...cell tech also has pro hormones in it for those of you who didn't know...but again...we'll just see how much I see in the way of gains...considering I've put on over 6 pounds already and I don't eat enough food to justify those gains...I'd have to say I'm doing something right...

And when I said nitro olan I meant nitrotech the protein powder...I have however went through a couple bottles of NO2 in the past..and I would like to try pump tech next...

And nitrotech also has glutamin peptides, L-glutamin and leucine and doesn't taste like the crack of my ass either..that's why I like it. 2 scoops in skim milk is around 45-50 grams of protein a pop. I've been drinking 3 shakes a day and I'm in the loading phase of cell tech and that's a couple more shakes a day for the first five days...so I stay pretty full...just trying to make sure I drink enough water (at least a gallon)

Cell tech and Nitro tech don't have prohormones, because prohormones have been illegal since January 22nd.

Yes, you should take something with a little sugar, like grape juice, with creatine,, but 80 grams is overkill. Way overkill.

[Olan]

on whey is the shit,
so n02 isn't worth the buck? cause i was about to buy another bottle?
does anybody know any good cee products?

[MagnusMadness]

Cell tech and Nitro tech don't have prohormones, because prohormones have been illegal since January 22nd.

Yes, you should take something with a little sugar, like grape juice, with creatine,, but 80 grams is overkill. Way overkill.

Cell tech has alpha lipoic acid which mimics the action of insulin on muscle, improving creatine and glucose uptake. May not sound like it but it's categorized as a hormone "enhancer" in muscle and fitness magazine along with 4-hydroxy-isoleucine, 6-oxo, tribulus terrestris, alpha-gpc, and mucuna pruriens.

And the same grape juice I bought from the store has over 40 grams in a serving, some brands even having more than that...

[Romie]

Cell tech has alpha lipoic acid which mimics the action of insulin on muscle, improving creatine and glucose uptake. May not sound like it but it's categorized as a hormone "enhancer" in muscle and fitness magazine along with 4-hydroxy-isoleucine, 6-oxo, tribulus terrestris, alpha-gpc, and mucuna pruriens.

And the same grape juice I bought from the store has over 40 grams in a serving, some brands even having more than that...

Those Cell Tech ads in the mags are full of crap. I'm not trying to make fun of you or anything, but don't believe everything you read. They may say increase muscle mass by xxx%, but it's all crap. That's what Muscletech is known for. Hyping up their products and making false claims. Go to any bodybuilding forum and ask about Celltech. You'll always get the same response. It's bad for you, too much sugar, false claims etc.

[MagnusMadness]

Those Cell Tech ads in the mags are full of crap. I'm not trying to make fun of you or anything, but don't believe everything you read. They may say increase muscle mass by xxx%, but it's all crap. That's what Muscletech is known for. Hyping up their products and making false claims. Go to any bodybuilding forum and ask about Celltech. You'll always get the same response. It's bad for you, too much sugar, false claims etc.

Yeah I know what you mean...but the same is true with all supplement companies...you can't flip through a fitness magazine without seeing some ridiculous before and after pictures....but what I was quoting was not an advertisement for any particular brand anything...it was an article on 13 different compounds found in various supplements that aid in various ways...one was hormone enhancement, strength boosters, digestive aids, and mental stimulants for focus and concentration...muscletech as a whole was mentioned twice among those for pumptech and cell tech. I'm not saying I believe everything I read but I'm at least going to give it an honest try and see where it gets me...

[Rhio2k]

Okay, guys. I'm leaving for Quincy tomorrow. I can't take any weights with me. Um...would that be a problem? I can still do elevated pushups and crunches, and dips...will I lose any size without my wieghts? Can I also keep my triceps and biceps in shape by curling/straightening my arms slowly, with the muscles flexed/tensed? I usually eat 6 meals a day. Without weightlifting to provide an outlet for those calories, will anything negative happen?

[300 lb Eugene]

Okay, guys. I'm leaving for Quincy tomorrow. I can't take any weights with me. Um...would that be a problem? I can still do elevated pushups and crunches, and dips...will I lose any size without my wieghts? Can I also keep my triceps and biceps in shape by curling/straightening my arms slowly, with the muscles flexed/tensed? I usually eat 6 meals a day. Without weightlifting to provide an outlet for those calories, will anything negative happen?

If you eat a lot of protein while not lifting it will slow if not stop size/strength loss.

[MagnusMadness]

Okay, guys. I'm leaving for Quincy tomorrow. I can't take any weights with me. Um...would that be a problem? I can still do elevated pushups and crunches, and dips...will I lose any size without my wieghts? Can I also keep my triceps and biceps in shape by curling/straightening my arms slowly, with the muscles flexed/tensed? I usually eat 6 meals a day. Without weightlifting to provide an outlet for those calories, will anything negative happen?

If you did lose anything you could get it back really quick like (muscle memory)

[Nando]

Hey, is 72 hot-rox for $20 a good deal???

[TheChosenOne]

I just started taking creatine monohydrate two weeks ago. How long does it take for results?

[teqnique]

I'd just like to thank you guys on your leg workout tips, I hit 275 on the squat rack the other day. A 20 lb gain from a couple weeks ago.

[BoogerManVII]

Im trying to figure out how long I should rest between workouts. I work my chest and abs on monday, but i usually wait until im not sore until I work them again, which is usually thursday or friday. Am I waiting too long?

[300 lb Eugene]

Im down 10 more pounds after a week 1/2........DDR makes great cardio:tup:

[Rokusho]

Im down 10 more pounds after a week 1/2........DDR makes great cardio:tup:

That's good. How much DDR have you been doing and at what settings?

[300 lb Eugene]

All heavy. warm up with 6 -7 footers, then do 8-9 footers.
Id do 10 but would have to bar rape most which doesn't count.

Ill do;
1. R and P
2. Drop Out
3.Bag
4.Exotic ethnic

Keep doing songs like this for 2-3 hours ( and eat lots of protein/ water)
for 3 days or more a week.

I do this at a movie theatre by the way, everyone thinks Im nuts.

[m1kekim]

2-3 hours? wtf? DDR is only good cardio if you play 4 Maxes / Survivor Max Onis in a row. I only play s4r DDR and s4ring stuff like R and P doesn't really do cardio for me.I've been s4ring r and p since 4th+. s4r of Aneglic is a bit better for cardio, but still doesn't really do it cause the steps are too predictable.

the problem with DDR is that you're conditioned to play certain songs. e.g. i can do So Deep while drinking a diet coke and eating a protein bar. Hence it is difficult to get "tired" after playing a song that you've already played 10000x before.

imo s4ring survivor max, legend, max, unlimited, is prolly the best work out for ddr.

and no .. i never touch the bar. i've played this shit since 1st mix - and this bar rape trend happened with people who started on the ddr max series

and weight lifters should not do 3 hour cardio.
weight lifters should do short hard, cardio. think of it as 400 M sprints to 1 mile sprints (under 5 minutes) ... doing anything more will just result in muscle loss / size loss

[Taito]

Those Cell Tech ads in the mags are full of crap. I'm not trying to make fun of you or anything, but don't believe everything you read. They may say increase muscle mass by xxx%, but it's all crap. That's what Muscletech is known for. Hyping up their products and making false claims. Go to any bodybuilding forum and ask about Celltech. You'll always get the same response. It's bad for you, too much sugar, false claims etc.
I have to co-sign on this shit, I've been using Celltech for 3 weeks now, and I'm so pissed, I have a BELLY, I haven't had a pot belly in years, plus I haven't noticed any special gains or additional stamina. Really fucking disappointed. So I have a question:

1) What IS a good creatine supplement? cause Cell-Tech ain't it..

2) Can I switch to a better creatine and continue my regualar one-powder-drink-a-day diet, or do I have to get off of Celltech and re-load on the the different creatine?

[Romie]

Any creatine monohydrate will do. You can just continue once a day. You only load when you've been off for a while.

[300 lb Eugene]

2-3 hours? wtf? DDR is only good cardio if you play 4 Maxes / Survivor Max Onis in a row. I only play s4r DDR and s4ring stuff like R and P doesn't really do cardio for me.I've been s4ring r and p since 4th+. s4r of Aneglic is a bit better for cardio, but still doesn't really do it cause the steps are too predictable.

the problem with DDR is that you're conditioned to play certain songs. e.g. i can do So Deep while drinking a diet coke and eating a protein bar. Hence it is difficult to get "tired" after playing a song that you've already played 10000x before.

imo s4ring survivor max, legend, max, unlimited, is prolly the best work out for ddr.

and no .. i never touch the bar. i've played this shit since 1st mix - and this bar rape trend happened with people who started on the ddr max series

and weight lifters should not do 3 hour cardio.
weight lifters should do short hard, cardio. think of it as 400 M sprints to 1 mile sprints (under 5 minutes) ... doing anything more will just result in muscle loss / size loss

Few things:
1.Not everyone in the world can pass 10 footers. The average/intermediate player can do
up to 9(maybe).If its too easy for you then yeah do 10s.or just do a whole lot of 9's...without taking a break.Even if your conditioned to play it your legs are going to get tired sometime.

2.What might be easy for you may be hard for
somebody else( especially if they're out of shape) ,which means,they'll benefit from it more than others. (duh!) Im outta breath when 60 minutes go by. ( you MUST be a small person) Try doing R and P with an extra 100 lbs on your back :clap:cause thats what it feels like when you're not used to cardio.

3. Im more concern with losing the extra weight than trying to do whacked out songs
like S.M.

4. So far I havent loss any muscle(unless I don't eat), 3 hours is fine, If I was doing this every single day it might be a different story. My legs have actually gotten more toned than before.

5. Ironically, Bar Raping is good for the arms:lol:

[Wonder Tonic]

Whew. Finally read through 23 pages.

Ok. I'm 18, 5'11.5" (never getting that last .5), 235 lbs.

My primary goal is to lose fat while gaining on muscle and to drop my body weight by 25-30lbs.

My first big issue is my abdominal area and losing fat from there (esp. those fucking hate-me handles of mine) . Currently, I've been doing only 160 crunches daily. (2x40 morning, 2x40 night) Along with leg lifts with same sets. I really need somewhat of an intense workout for this area as Im obviously not working all of my mid section. Any suggestions?

I havent been to the gym lately. I want to renew my Y membership by like next month.

For now I' ve been trying work on my cardio by running 1.5 miles each morning (all I can do at the moment sadly). With a good diet, is this a good way for burning fat until I return to the gym to work on my swoleishness?

[Tekno Virus]

I'm thinking of taking a supplement called "Beast". Basically, it's an anabolic inhibitor. To my understanding it's an enhancer that makes your body produce more testosterone.

I don't want to take anything bad for my body. Hae any of you all taken it? I want to know if it's worth my money and hazardous to my health ini any way. I just want you people's opinion on this.

[MagnusMadness]

Whew. Finally read through 23 pages.

Ok. I'm 18, 5'11.5" (never getting that last .5), 235 lbs.

My primary goal is to lose fat while gaining on muscle and to drop my body weight by 25-30lbs.

My first big issue is my abdominal area and losing fat from there (esp. those fucking hate-me handles of mine) . Currently, I've been doing only 160 crunches daily. (2x40 morning, 2x40 night) Along with leg lifts with same sets. I really need somewhat of an intense workout for this area as Im obviously not working all of my mid section. Any suggestions?

I havent been to the gym lately. I want to renew my Y membership by like next month.

For now I' ve been trying work on my cardio by running 1.5 miles each morning (all I can do at the moment sadly). With a good diet, is this a good way for burning fat until I return to the gym to work on my swoleishness?

While crunches and the like help build abs and burn fat...ripped abs are a result of low bodyfat percentages...67% of what you look like is what you eat...remember that. Drink tons of water and eat right and you'll see more/better results in the ensueing month.

[ChaosNightWolf]

Whew. Finally read through 23 pages.

Ok. I'm 18, 5'11.5" (never getting that last .5), 235 lbs.

My primary goal is to lose fat while gaining on muscle and to drop my body weight by 25-30lbs.

My first big issue is my abdominal area and losing fat from there (esp. those fucking hate-me handles of mine) . Currently, I've been doing only 160 crunches daily. (2x40 morning, 2x40 night) Along with leg lifts with same sets. I really need somewhat of an intense workout for this area as Im obviously not working all of my mid section. Any suggestions?

I havent been to the gym lately. I want to renew my Y membership by like next month.

For now I' ve been trying work on my cardio by running 1.5 miles each morning (all I can do at the moment sadly). With a good diet, is this a good way for burning fat until I return to the gym to work on my swoleishness?

Diet and Excersize is the only way to get rid of any fat around your belly. Keep in mind crunches will only help you build muscle in those areas, they won't help get rid of fat in that area in anyway, because you can't target a specific area to lose weight from.

Cardio in the mourning is a plus. It's the best time to do cardio.

Cardio every mourning without fail combined with a good diet will make all those unwanted pounds vanish. However, it's up to your body where you shed pounds from, not you.

[m1kekim]

cardio in the morning just increases your metabolism throughout the day .. or so they claim ... as for DDR - i'm 6 feet, 205lbs ... power lifting bench around 280, military around 185 (i bring the bar down to like the middle of my chest for military - and yes this is 10x harder than going to the chin.) my squat / deadlifts suck because i'm still perfecting the form (i go all the way down for the squats and do the powerlifting pause for the deadlifts).

again i've played ddr since 1st mix and started s4ring 9s by 4th ... if you play ddr long enough - you WILL BE CONDITIONED TO any song. i've seen people do max300 x4 and not even break a sweat (no bar rape). why? cause they memorize the notes. i s4r to prevent conditioning and it helps my reaction time. but even with s4r - you WILL GET CONDITIONED TO A SONG. i've AAed s4r r and p longer than most people have been playing ddr. hence doing r and p s4r isn't a workout. i can do this extra stage when i'm dead tired - yet if you do random select and pick ... ionno a song i don't play like ... orion civ s4r - then i might fail. there are only so many songs in ddr. you'll eventually find yourself bored once you get the steps down. survivor max oni is prolly the best one to tire people out consistenly because it's absurd .. but i'm pretty sure by now people are AAing it without breaking a sweat.. this really is a serious post ... once you've played the game enough you'll understand. when ddrmax first came out, i thought so deep was hard and tiring as hell ... but max2 So Deep was the easiest, leisurely 9 footer for me.

imo sprints > ddr. if you're out for power ... then do the 400m and 1 mile.

if you're a lifter and want power .. don't do crazy ass cardio. just do very heavy, harsh, timed cardio. check out the bodies of sprinters ... compared to marathon runners...

[GlassNinja]

okay...well today i meant to do my cardio in the morning before work...but i got caught up in some famous atlanta traffic and I had to go straight to the store....would it be pointless to do my cardio after work? 9:30 pm? Cuz I lift mon, wed, fri...and today is my cardio day. (I always do cardio in teh morning...i can't today tho.)

[Romie]

Whew. Finally read through 23 pages.

Ok. I'm 18, 5'11.5" (never getting that last .5), 235 lbs.

My primary goal is to lose fat while gaining on muscle and to drop my body weight by 25-30lbs.

My first big issue is my abdominal area and losing fat from there (esp. those fucking hate-me handles of mine) . Currently, I've been doing only 160 crunches daily. (2x40 morning, 2x40 night) Along with leg lifts with same sets. I really need somewhat of an intense workout for this area as Im obviously not working all of my mid section. Any suggestions?

I havent been to the gym lately. I want to renew my Y membership by like next month.

For now I' ve been trying work on my cardio by running 1.5 miles each morning (all I can do at the moment sadly). With a good diet, is this a good way for burning fat until I return to the gym to work on my swoleishness?


You can't bulid muscle and burn fat at the same time. They're two opposites. Pick one and stick with it.

And you can do your cardio whenever you want really. I do interval training:

2 minute warmup
20 seconds all out
40 seconds moderate
Repeat 6 or 7 times
2 minute cooldown

I just don't have the time to do an hour of cardio a day, and from what I've been reading (and noticing) it burns fat better than slow paced cardio.

GlassNinja:

You can do cardio whever you want.

[300 lb Eugene]

cardio in the morning just increases your metabolism throughout the day .. or so they claim ... as for DDR - i'm 6 feet, 205lbs ... power lifting bench around 280, military around 185 (i bring the bar down to like the middle of my chest for military - and yes this is 10x harder than going to the chin.) my squat / deadlifts suck because i'm still perfecting the form (i go all the way down for the squats and do the powerlifting pause for the deadlifts).

again i've played ddr since 1st mix and started s4ring 9s by 4th ... if you play ddr long enough - you WILL BE CONDITIONED TO any song. i've seen people do max300 x4 and not even break a sweat (no bar rape). why? cause they memorize the notes. i s4r to prevent conditioning and it helps my reaction time. but even with s4r - you WILL GET CONDITIONED TO A SONG. i've AAed s4r r and p longer than most people have been playing ddr. hence doing r and p s4r isn't a workout. i can do this extra stage when i'm dead tired - yet if you do random select and pick ... ionno a song i don't play like ... orion civ s4r - then i might fail. there are only so many songs in ddr. you'll eventually find yourself bored once you get the steps down. survivor max oni is prolly the best one to tire people out consistenly because it's absurd .. but i'm pretty sure by now people are AAing it without breaking a sweat.. this really is a serious post ... once you've played the game enough you'll understand. when ddrmax first came out, i thought so deep was hard and tiring as hell ... but max2 So Deep was the easiest, leisurely 9 footer for me.



-Like I said earlier......Not everyone can pass 10's.Easier songs are probably enough to do the job . Not everyone is in shape.

-Have you played 8's and 9' for 2-3 hours (literally) without break,stopping?

Go to.....Get up Move .com (http://www.getupmove.com)

If played consistently you will lose calories, no matter how conditioned you are.
Cardio always burns calories. ( unless your eating more than you burn)

[$|-|U(V)AYeL]

I've read before and read it again in this thread that morning is the best time to cardio. But question for people who HAVE done both of these, which is better at losig fat and you've noticed results? In morning without breakfast? or with breakfast?

[m1kekim]

that's not the point for a powerlifter / sprinter / athlete tho.

i mean WALKING burns calories .. really really damn well. jogging in one place will also burn calories ... heck walking that 1 mile to school burns calories for me.

cardio - i define it as - raising my heart rate up to a high level ... and walking / jogging does not cut it. yes if you walk 100 miles you will get tired - if you play ddr for a couple hours you will die .. but that's not the point.

imo muscle is the key to losing weight. i was a fat ass kid back in like 5th grade ... and i started lifting in 8th grade ... and before then i did stuff like swimming and jogging and stuff ... the only thing that worked for me was hardcore lift / sprints ... muscle will burn fat .. so why not increase your lean muscle mass instead of running around on a DDR mat for hours.

e.g. i can work out for 1 hour at the gym and maybe 30 minutes of cardio and eat whatever i want.

if i did just cardio, i would get fat.

[m1kekim]

that's not true. you can lose fat and gain strength at the same time.

it's just that if yoiu're a body builder .. you can not cut up and build muscle at the same time. cutting up is a difficult and nasty process ... you know 5% body fat ins't really safe? getting there is HARD. the diet / exercise / routine is designed to burn fat asap and retain as much muscle .. but you still get weak since it's hardcore low carb.

anyways i've lost fat and gained muscle. i was 220 to 200 and everything from squat, bench, deadlift, military went up .. and so did my size in terms of broadness/shoulders/chest.

but there is a point around <10% where your body will fight to keep the fat it has .. thus you can't really do both.

[TwelveInchPenis]

I was 300 lbs and my max bench was 405. I tore my rotator and could not lift so I started to do a lot of cardio and lighter weights. I now weigh 210 lbs and my max bench is down to 365. I lost a lot of fat and some muscle. The trade off was well worth it since at 300lbs I had more muscle but looked like a dough boy. Since I've slimmed down and lift less I actually look stronger as most of the fat is gone.

[GlassNinja]

What kinda creatine is good?...i lost track of my loading phase...(I've only been takin it like 2 weeks) I take the capsules...but I HATE swallowing that many fucking pills...is the powder better? What brand of creatine should I use?...cuz mine is the shitty GNC creatine capsules. I feel stronger but I have a feeling the creatine isn't doin shit even tho I drink a gallon of h2o a day.

[HawaiianRyan66]

I know this is a weightlifting thread, but does anyone know of any good fat burners? I've used zantrex, hydroxycut and xenadrine with zantrex being the best. Anything new or revolutionary on the market?

[m1kekim]

HOW THE FUCk DID YOU lOSE 100 LBS?!?!?
that's pretty fucking crazy dawg. 300 and 405 isn't anything. but 200 and 360 is hot. really. i mean just ratio wise.

just take creatine in powder form that's pure creatine monohydrate or whatever it's called. take it with water ... it says apple /grape juice is better for transport .. but it's bull ... you get so much sugar from a glass of juice - it's not worth it.

[MagnusMadness]

HOW THE FUCk DID YOU lOSE 100 LBS?!?!?
that's pretty fucking crazy dawg. 300 and 405 isn't anything. but 200 and 360 is hot. really. i mean just ratio wise.

just take creatine in powder form that's pure creatine monohydrate or whatever it's called. take it with water ... it says apple /grape juice is better for transport .. but it's bull ... you get so much sugar from a glass of juice - it's not worth it.


No for real...take it with juice. Only creatine you don't mix with juice is cell tech because it already incorporates about 80 grams of sugar in a serving. IMO cell tech is awesome. I gained over 10 pounds when I was stackin nitro tech and cell tech and I got WAY stronger FAST. Soon as I get some money saved up I'm starting another cycle.

[Romie]

that's not true. you can lose fat and gain strength at the same time.

it's just that if yoiu're a body builder .. you can not cut up and build muscle at the same time. cutting up is a difficult and nasty process ... you know 5% body fat ins't really safe? getting there is HARD. the diet / exercise / routine is designed to burn fat asap and retain as much muscle .. but you still get weak since it's hardcore low carb.

anyways i've lost fat and gained muscle. i was 220 to 200 and everything from squat, bench, deadlift, military went up .. and so did my size in terms of broadness/shoulders/chest.

but there is a point around <10% where your body will fight to keep the fat it has .. thus you can't really do both.

Big difference between gaining gaining muscle and gaining strength. What I'm saying is you can't gain muscle and lose fat at the same time, because gaining muscle means more calories and losing fat means less. The only people that can do both at the same time are people new to lifting when their bodies haven't adapted to training.

Most people think they've gotten bigger while cutting because they look more defined. Read all the articles out there, you can't burn fat and gain muscle at the same time if you're an experienced lifter.

[Lan Di]

Whatup guys,
I am real overweight (i probably weight around 300lbs or so) and am currently really trying to lose (i'd love to weigh even like 225, heh even 250 would be a big change). I'm lifting some weight to try to tone my muscle and since muscle burns fat, i'm not so much trying to gain strenth though or "bulk up" since i know that and weight loss dont really go hand in hand. I've been eating WAY better now also, like 1/2 the cal intake i used to probably, and all around better food like fruit etc.

My question though is, Is it ok for me to do cardio every day? What would be good stuff for me to do? I have an exercise bike and i've started walking some, 2 miles in about 40 minutes.

Which is better for me to do? Walk or ride the bike? Am i walking too slow? I feel like i could speed that up, but i dont feel like i could even jog 1 mile without having a meltdown lol. I'm also trying to get a punching bag for my birthday to work out on etc.

Currently i've been riding the bike 30 min a day, should i quit that and start walking 2-3 miles at a faster/same pace instead?

Thanks for the advice, i'm really serious about this.

[Taito]

I just wanted to say I dumped my Celltech and switched to straight up Creatine Monohydrate (along with a bottle of Welch's grape juice). It's Muscletech creatine :rofl: but that's all they had at the store.. I doubt the brand of creatine makes any difference though, and it must be better than that fattening Creatine Kool-Aid I was using.

[doujinshi_2001]

Sorry if I didn't read all of the pages of the thread, but can someone tell me exactly what CellTech is? I see everyone kinda saying good stuff about it and I'd like to know what it is before going out to the store to get it. Thx in advance.

[m1kekim]

cell tech is like a lot of sugar and marketing. lmao1111

[m1kekim]

if you gain strength, you are gaining muscle. i'm pretty sure of it. wtf would you be gaining, if it wasn't msucle? fat? fat doesn't lift weight man.

[Weeks]

Okay, I'm getting a membership and a gym and starting to work out again. What's a good beginner workout for me?

140 pounds...I want to get good abs, pecs, shoulders, back. Going more for cut than bulk, but I do want to get stronger. I'm gonna run 3 or 4 miles every other day, the cardio is no big deal, we did plenty of that in the Corps, but as far as bodybuilding, we didn't do much of that.

[$|-|U(V)AYeL]

I hear a lot of bullshit about Celltech this other man sued them because he grew tits.

[GlassNinja]

Yo romie...I'm fed up man...I've finally made up my mind...I need to cut up...so if you don't mind..could you please tell me everything i need to eat, drink, take(supplement wise), and do(work-out)...summer is right around the corner...I'm not loookin for a quick fix..just a life-style change that'll keep me fit...cuz I wanted to get big...then I wanted to get cut...but I finally made up my mind...any help would be appreciated.

[300 lb Eugene]

If your going to buy protein powders get the find that has little or no sugar.
On's Instant whey is prob. the best they have.

More importantly buy and eat REAL food.....cant rely on just creat.moh/burner stuff,
or you'll turn into a chemical mutant.

[B_IzM]

I have a question regarding working out while sick.

Over the past month I have been doing 40minute cardio 6 days a week. This past weekend however I got a severe cold. My body is aching, my nose is stuffy, and my voice is gone.

Is it ok to do cardio or should I let my body rest?

thx!!

[junker]

REST
you'll have a harder/longer time recovering if you stress you're body while you're sick.

oh yeah, nice thread!

[300 lb Eugene]

I have a question regarding working out while sick.

Over the past month I have been doing 40minute cardio 6 days a week. This past weekend however I got a severe cold. My body is aching, my nose is stuffy, and my voice is gone.

Is it ok to do cardio or should I let my body rest?

thx!!

:wow:

I MUST use your avatar.....Ive been trying to find that particular shot for a long time

[CrouchingTiger]

For protein supplement, I use: Optimum Nutrition's 100% Natrual Whey Protein (http://www.bodybuilding.com/store/opt/natwhey.html). I get the strawberry flavor, it's pretty good. At first I didn't like it a whole lot because it wasn't as sweet as I would have liked it to be. But after drinking it for a bit I got to where I love it and can't stand sweet protein drinks. When you think about it, you don't really want something super sweet anyway after a tough workout. Think about water (not sweet at all) or gatorade (somewhat bland sweetness). That's kinda how I view this Whey.

It's also rated as one of the best whey proteins you can get for whey per $ or something. I'll see if I can dig up the link to that later.

Also a good tip for protein supplements is to take it in water in the morning and after a workout, and in milk before you go to bed. The reason for this being that it gets to your body very quickly through water, but slowly through milk. Obviously you want to get protein in you quickly after a workout to help with the muscle repair process as soon as possible, and in the morning when you haven't eaten all night. Milk before bed because it releases the protein slowly as you sleep.

TIP: Although it mixes pretty well with a spoon, to get the best results, I buy bottled water. I drink half a bottle a bit before hitting the weights to help hydrate myself, and when i get back i put in a scoop of protein and screw the lid on and shake it up. THAT's the best way to mix it. No clump at all. =)

[coco_j]

Hey, I'm about 132 lbs, and 5'7 looking to increase muscle mass, but I cant really afford to go to the gym.

At the moment Im just starting with elevated push ups and chin ups. Is this right, to build muscle you lift more weight with less reps and lift slowly?
Does anyone know what kind of exercises I can do at home without weights?

[300 lb Eugene]

You can use Bricks, jugs of water, your bed, or a little sibling( Im not kidding).
Do push-ups with sibling on your back (or small person on your back).

[MagnusMadness]

I just got a 10lb bag of ON 100% whey for 50 bucks...that's a great deal IMO. I was paying more for a 4lb jug of nitrotech. I'm going to try Xpand too. I also got some BCAA powder to mix with my protein shakes...All this and I'm going to make a concious effort to eat the right stuff more often. I've been training for almost two years but I'm usually lacking in an important area and that's nutrition. It's been holding me back for too long and I've got somewhat of a plan this time. For a short while when I did commit to all the protein and the creatine and was eating more often. I saw tremendous gains in strength very quickly.

[coco_j]

lol thanx Eugene. I dont have access to any small people, so I filled up my backpack with textbooks and im doing elevated pushups. Also im doing bicep curls using bricks tied together that are attached to a stick. I think its working.

How long before you normally see results guys? If you train regularly...

[TGC]

Subscription post. I'm a fatass so i'll read this during school or something.

[CrouchingTiger]

lol thanx Eugene. I dont have access to any small people, so I filled up my backpack with textbooks and im doing elevated pushups. Also im doing bicep curls using bricks tied together that are attached to a stick. I think its working.

How long before you normally see results guys? If you train regularly...
You'll see some "fake" results immediately after a workout due to increased bloodflow to the areas. That obviously dies down over the next half hour or so, but it's always encouraging. =p

As for real results, you should notice that you feel healther after a few weeks and should see some slight visual results after about a month. You may be the only one to notice though. After about 3 months, you should see decent gains and other people will be commenting.

As for your situation with weights, don't fret. My dad was poor as dirt when he was younger. He made his own weights. He told me about how he dug a hole and poured cement into it, and stuck a bar in there. Once it dried he pulled it out and did the same thing for the other end. Except when he pulled the first end out, it pulled out some grass/dirt with it and made the whole bigger, so the weights ended up lopsided. He had to do his benchpresses while holding the bar off-center lol. My dad went on to win some weight-lifting competitions later in life. He benched 395 lbs and he only weighed 175 lbs. (he might not have acheived all that with his homemade weights, but that certainly was a start)

[m1kekim]

so about the entire bulking / cutting thing.
i think genetics plays a big role but the most efficient way to gain muscle mass is to bulk. some people have good genes that allow them to do weird shit and get away with it - e.g. eat less than maintance and gain muscle yet lose fat .. but nost people can't. hence people BULK. you can bulk without gaining fat - called a clean bulk. not effective because you need to pinpoint the exact border between gaining muscle and gaining fat. bulking for just pure mass is easy .. just eat a shitload of protein (1gram+ per pound of bodyweight) and calories .. you'll be gaining muscle and fat. As long as you limit your calories to right above maintance .. you should only gain muscle .. and not fat. i read this in some keto article

[300 lb Eugene]

lol thanx Eugene. I dont have access to any small people, so I filled up my backpack with textbooks and im doing elevated pushups. Also im doing bicep curls using bricks tied together that are attached to a stick. I think its working.

How long before you normally see results guys? If you train regularly...


If you have little body fat you could see something in as little as 2 weeks,or less.
If you are fat then it depends on how much fat you burn. It is possible to lose 20 in one month, but wouldn't recommmend it to anyone unless your body-fat is over 21%

[coco_j]

Yeah I have fuckall body fat. Think I can already see results, just in bicep size is a bit bigger and I already have more definition.

Question: I train Mon, Wed and Friday, but I think I could manage more. If I trained everyday would that be bad???

[FallingEdge]

Just a quick question. Are we suppose to stretch before we go to bed or after we wake up? And what's the benefit of doing so? Thanks.

[mvsc2demon]

Yeah I have fuckall body fat. Think I can already see results, just in bicep size is a bit bigger and I already have more definition.

Question: I train Mon, Wed and Friday, but I think I could manage more. If I trained everyday would that be bad???

If you lift alot of weights and stuff, then yeah its bad because your suppose to let muscles rest since they get sored. But SInce your losing weight like me, yeah you can workout like 5 times a week doing stuff like cardio or running at the park or in trenmill.


I just started excercising last monday. I bought myself some protein mix. Anyways, yeah i worked out everyday. Probably burned like 1000+ calories a day and ate 1500, good choice. I've lost already 2 1/2 pounds.

Oh yeah i got Optimum Whey Protein 5lb for 25 bucks, good deal.

[ChaosNightWolf]

If you lift alot of weights and stuff, then yeah its bad because your suppose to let muscles rest since they get sored. But SInce your losing weight like me, yeah you can workout like 5 times a week doing stuff like cardio or running at the park or in trenmill.


I just started excercising last monday. I bought myself some protein mix. Anyways, yeah i worked out everyday. Probably burned like 1000+ calories a day and ate 1500, good choice. I've lost already 2 1/2 pounds.

Oh yeah i got Optimum Whey Protein 5lb for 25 bucks, good deal.


How exactly did you burn 1000+ calories a day? I run for 45 mins 3-5 days a week and thats between 400-500 calories burnt off. Keep in mind if you used a treadmill there calorie burning estimmates are really high. 1500 sounds reasonable, but the weight you lost so far is most likely water weight since you started not to long ago.

[mvsc2demon]

I've been working out for quite awhile now, i just used to maintain my weight. But now im really trying to lose weight. For the 1000+ a day.

In the morning at the gym, i dont use the trendmill i used the one like if your climbing steps. In 48 minutes the most i can burn in that is 700. Then after that instead of taking the bus for a couple of blocks i walk. Probably like a 100 calories burned right there. Then at night i go to the park and walk 1 1/2 miles.

I'll keep ya updated on my weightloss. right now im at 170,

[opticallyinviz]

For the record why are you trying to lose weight if you're 170?

And the weight you lost is almost guranteed to be 100% water.

[mvsc2demon]

Even if it is water im still trying to lose weight, im around 15 pounds overweight. After that im going to then lift weights. I am right now too but light weights.

[Higher-Jin]

You guys, I want to work out my arms and chest without sacrificing punching power.

I read a article recently that said that's a myth so can i just curl as normal?

what are good exercises for the stomach area and what are the optimal sit ups? (arm position? crunches or full sit ups?)

[opticallyinviz]

For abs I hang upside down and the chinup bar with my feet and do upside down sit-ups/crunches.... works really well, i can wash clothes on my stomach

And dude if you're only 15 pounds overweight you don't ened to make a concious decisino to hit the cardio like a madman...just lift weights, do normal cardio and eat well and you'll be fine.

[mvsc2demon]

And dude if you're only 15 pounds overweight you don't ened to make a concious decisino to hit the cardio like a madman...just lift weights, do normal cardio and eat well and you'll be fine.
Lol, thanks for the advice.
But yeah i dont really work out like a madman like i probably sounded. THe 48 min on the stepper thing is not continually. I do 2 sets of 24min with like 5-10min rest in between.
And yeah i've been eating healthy throughout the week except weekends because of things that come up.

[GlassNinja]

Ok here's my stats: (in circumferences)
Arms- 16.5 inches
Stomach (across bellybutton)- 38 inches
Waist- 36 inches
Chest- 45 inches
Weight- 200 lbs
Body Fat%- 18
Supplementation: Whey Protein(20g/serving), and Creatine Monohydrate(5g)
Work out routine:
Monday- Biceps, Back, Abs
Tuesday-Cardio
Wednesday-Chest, Triceps, Shoulders
Thursday-Cardio
Friday-Legs
Saturday-Cardio Kickboxing
Sunday-Rest
I've been on this routine for a month now...anyone have any tips regarding my routine and body stats?

[Higher-Jin]

You guys, I want to work out my arms and chest without sacrificing punching power.

I read a article recently that said that's a myth so can i just curl as normal?

what are good exercises for the stomach area and what are the optimal sit ups? (arm position? crunches or full sit ups?)

Can anyone awnser my first question and possibly the 2nd?

[300 lb Eugene]

What I use to work out my stomach;
1. Get those wheel rolling things, they workout the lower part of the stomach.
Use the machines too with high resistance.
2.Leg raises,either lying on your back or holding onto something.
3.Do Lower back exercises;this helps with the stomach too,although it sounds like it doesn't.

Why can't I attach pictures :mad:

[coco_j]

I did my usual workout yesterday. I train Mon Wed and Fri, and have only been doing this a week. I was sore after the workouts last week, but now I'm not sore at all, is it time to increase weight or reps or both?

[mvsc2demon]

I did my usual workout yesterday. I train Mon Wed and Fri, and have only been doing this a week. I was sore after the workouts last week, but now I'm not sore at all, is it time to increase weight or reps or both?

hold on there tiger, let your body get used to it. Give it like another week or two, then increase.

[Biggzy]

Hopefully this thread isn't that dead.

Can someone recommend some good trap exercises?

[goodgravy]

Ok here's my stats: (in circumferences)
Arms- 16.5 inches
Stomach (across bellybutton)- 38 inches
Waist- 36 inches
Chest- 45 inches
Weight- 200 lbs
Body Fat%- 18
Supplementation: Whey Protein(20g/serving), and Creatine Monohydrate(5g)
Work out routine:
Monday- Biceps, Back, Abs
Tuesday-Cardio
Wednesday-Chest, Triceps, Shoulders
Thursday-Cardio
Friday-Legs
Saturday-Cardio Kickboxing
Sunday-Rest
I've been on this routine for a month now...anyone have any tips regarding my routine and body stats?


bastard.....your arms are .5 inches bigger than mine...... :tup:

[io]

what do you guys think of this routine?
all are 3 set increasing weight; usually 10,8,6 reps

mon-tri/chest
kickbacks
dips
dumbell tricep extension
seated tricep press
dumbell press
incline dumbell press
fly
incline fly

tue-rest

wed-shoulders
bent over rear delt raise
standing lateral raise
front lateral raise
dumbell press

thr-bicep/back
standing curls
preacher curls
hammer curls
concentration curls
shrugs
upright rows
bent over 1-arm rows
deadlifts


fri-rest

sat-legs
calf raises
squats
lunges
deadlift

sun-rest

[GlassNinja]

Anyone know anything about this redline shit? I bought a case of 4 energy drinks. (not the pills) That shit gave me so much energy...but it made me feel...cold...I had a shit load of energy...is it safe?...does it work? what about the pills(cuz I don't believe in weight loss supplements)

[MagnusMadness]

what do you guys think of this routine?
all are 3 set increasing weight; usually 10,8,6 reps

mon-tri/chest
kickbacks
dips
dumbell tricep extension
seated tricep press
dumbell press
incline dumbell press
fly
incline fly

tue-rest

wed-shoulders
bent over rear delt raise
standing lateral raise
front lateral raise
dumbell press

thr-bicep/back
standing curls
preacher curls
hammer curls
concentration curls
shrugs
upright rows
bent over 1-arm rows
deadlifts


fri-rest

sat-legs
calf raises
squats
lunges
deadlift

sun-rest


I see alot of what I do in my workouts in yours. I'm assuming you do ur chest exercises first on monday correct? Second, on ur second day you could do back and bi's and give ur shoulders even more time to recover from ur chest workout ( YES, chest exercises do use ur shoulders considerably) while at the same time giving ur lower back more time to recover for leg day (squats, and yes I've MESSED up my lower back doing squats.) Here's my routine in order of exercises:

Monday, Chest and Tri's:

Flat Barbell Press
Incline dumbell press
decline press(either dumbells, barbell, or hammer strength machine)
incline flies
Decline flies with cables
tricep pull downs with cables
curl bar nosebreakers superset with dumbell skullcrushers
kickbacks

Tuesday, bi's and back:

Pull ups
lat pull downs, 6 sets on two machines
Seated rows with cables
deadlifts
standing dumbell hammer curls
dumbell curls laying on an incline bench
preacher curls on a machine, one handed spotting myself
standing cable curls

Wednesday, Shoulders and Traps:

Barbell military press on a smith machine
rotating shoulder press with dumbells
lateral raises drop sets
curl bar frontal raises while lying on an incline bench
reverse fly drop sets
upright rows
side shrugs with dumbells
barbell frontal shrugs

Thursday, legs:

Squats
Leg press
Hack squats
Leg extensions
reverse curls, 6 sets on two different machines (new guys should start with 3 sets)
seated calf raises
Standing calf raises
Go to bathroom and throw up. heh.

Friday, whatever I want to do that day...lately it's been arms so repeat bicep and tricep exercises...maybe throw in a different or an extra exercise seeing as I'm not pre-fatigued this time around.

[$|-|U(V)AYeL]

I've never really focused on working out, i'd start and then go off again. This time around I'm planning on sticking and I have been for the past week-I've been losing fat and gaining muscle. My bone structure is very skinny but I have flab n stuff, so I seem skinny but i have a bit of fat around 12% and I'm at 165 at 6'1' so i'm freakin' light. Now, for the past week i've been trying to eat every 2-3 hours and i have been sucessfully i also worked out monday, wednesday, friday, and tuesday thursday i did some cardio 20-25 minutes each. Now, i've been feeling VERY tired.. I've been eating the same amount I was before I started working out.. and I feel tired as hell these days. I've also been taking:
ZMA
Glutamine (trying to keep muscle while i'm burning a bit of fat that I have)
ISS bodybuilder vitamin (i'm thinking this might be too much.. but already bought it)
Whey
Gatorade

Now, I'm 6'1', 165 pounds at 12% fat and i'm a total n00b.. so I can gain muscle n lose fat.. except my parents have been telling me i'm way too skinny these days (even though it seem like my muscles look bigger).. when i was born i was naturally chubby so iunno.. what should I do? Eat more? keep doing what i'm doing? why do i feel so tired? bitta help.

[kal el]

good stuff.

i personally wouldn't put chest and triceps together because your tris are a secondary muscle when doing chest which can lead to overfatiguing them which then results in a not-so-maximized tricep workout. if anything, i'd put chest with biceps because they do not work with each other whatsoever. that will enable you to max your chest out more.

i'd put triceps with delts. the only delt workout that involves the triceps are military or shoulder presses. whereas with pecs, any sort of pressing involves your triceps, and we all know that the biggest mass builder for pecs are incline/flat presses.

also, i'd put shrugs in back day. why? because your trapezius is more part of your back, not your delts. upright rows kinda hit the traps, but exert more stress on the entire delt complex.

edit:

here's my current routine

day 1 - pecs

incline dumbbell presses - 2 warm up sets, 4 working sets, 8-10 reps. for endurance i normally do 8-12, but i'm gradually going into my strength phase, so i'm going a little heavier.

incline dumbbell flyes - 4 working sets, 10-12 reps

pec deck flyes/cable cross-overs - 4 working sets, 12 reps

dips - 4 working sets, 10-12 reps. key to doing dips for chest is to lean into each rep. make sure your knees are in front of your hips and keep your chin down.

occasionally i'll put flat dumbbell presses after the incline dumbbell presses just to even things out. i'm personally not fond of flats because pecs tend to develop more on the lower side quicker, and flats work more of the mid-low then just mid. so incline is best!

day 2 - legs

warm up on stationary bike for 7 minutes

1) leg extensions - 2 warm up sets, 4 working sets, 12 reps
2) leg press - 2 warm up sets, 4 working sets, 8-12 reps
3) front squats on smith machine - 4 working sets, 8-12 reps. i sometimes do barbell squats, but front squats isolate your quads better.
4) lying leg curls - 2 warm up sets, 4 working sets, 8-12 reps
5) stiffed legged deadlifts - 4 working sets, 8-12 reps
6) seated calf raises superset with standing calf raises - 4 working sets, 8-12 reps

leg day is killer!

day 3 - back/traps

1) wide grip lat pull downs - 2 warm up sets, 4 working sets, 8-12 reps
2) bent over barbell rows/one arm dumbbell rows - 4 working sets, 8-12 reps
3) close grip pull downs - 4 working sets, 8-12 reps
4) close grip seated rows - 4 working sets, 8-12 reps
5) barbell/dumbbell shrugs - 4 working sets, 8-12 reps

day 4 - delts

1) seated dumbbell presses - 2 warm up sets, 4 working sets, 8-12 reps
2) lateral raises - 4 working sets, 8-12 reps. i do these one side at a time then drop set the last set using 2 arms at a time.
3) frontal raises - 4 working sets, 8-12 reps. i use either dumbbells or cables.
4) rear delt flyes - 4 working sets, 8-12 reps. again, either dumbbells or cables.
5) upright rows - 4 working sets, 8-12 reps

day 5 - guns

1) tricep pushdowns - 2 warm up sets, 3 working sets, 8-12 reps
2) standing alternate dumbbell curls - 2 warm ups, 3 working, 8-12 reps
3) close grip bench press - 3 working sets, 8-12 reps. sometimes i'll go heavy on these and limit myself to 6-8 reps.
4) barbell preacher curls - 3 working sets, 8-12 reps
5) reverse grip pushdowns - 3 working sets, 8-12 reps
6) standing alternate hammer curls - 3 working sets, 8-12 reps.

for arm day, i do all the excercises as supersets of each other. so after one set of excercise #1, i immediately do one set of excercise #2 and go back and forth until 3 sets of each have been completed. pretty tiring :lol:.

i do about 30 minutes of cardio 4 days a week and i do abs before the actual workout.

i'm a firm believer in shorter, more intense workouts than staying in the gym for 2 hours. 45 minutes lifting, 30 minutes cardio and i'm done :tup:.

:rock:

[io]

thanks for the suggestions, magnuss and kal el. i'm kinda noobish, so i'll let you know how it works out

[Romie]

My routine, just for comparison.

Monday - Chest/Calves

Incline DB press (2 warmup, 4 working)
Flat BB press (5 sets)
Flys (Cable/Bench/Machine/whatever, 4 sets, high reps to fatigue the muscle)

Calf Raises (6 sets)

Tuesday - Back/Shoulders

Deadlifts (2 warmup, 4 working.
Rows (4 sets)
Close grip lat pulldowns (4 sets)
Cable rows (3 sets)
Shrugs (5 sets)
DB military press (5 sets)
Side laterals (3 sets)

Wednesday - Cardio

Thursday - Quads/Hams

Squats (2 warmup, 5 working)
Leg press (5 sets)
Leg extensions (3 sets)
Leg curls (6 sets)

Friday - Triceps/Biceps/Forearms

Laying triceps presses (2 warmup, 3 working)
Rope pulldown (4 sets)
Preacher curls (5 sets)
Cable curls (4 sets)
Wrist curls (3 sets)
Behind the back wrist curls (3 sets)

Saturday and Sunday is usually cardio. Each workout is about 45 minutes followed by half an hour of cardio (on the cardio days I would do about an hour). I work abs on Saturdays.

It doesn't take much for me to gain muscle. kal el's workouts are slightly longer than mine, but everyone's different.

[$|-|U(V)AYeL]

Anyone?

Edit: I was talking about my post that people ignored. Maybe I'm just being a bit too impatient. Also, what do you guys do when you lets say buy food or sometin' that does not list the amount of calories, carbs, protein, etc.?

[Chaos]

Man you guys must