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

[denjin]

Working. A lot. I'm pretty much on call at the hotel, so all I do is sleep, exercise, work, and eat.

Ouch. A full day's workout drains me out. I hate having to workout after work. I feel like I got no energy left.

After work is one of the only times I got though. Lame.

[Chaos]

Absolutely no reason to use diuretics unless your in the final days of a contest prepatation phase. Way to dangerous for the uninformed to use and certainly of no use with any regularity. Water weight isn't making any huge difference in your appearance anyway unless your (a) on cycle and retaining lots of subcutaneous H2O or (b) below 5/6% ish bodyfat.

[b1gazn]

Damn, finding protein is hard.

Can somebody just link me to protein that they use? Something fairly priced that I can purchase online.

I have no idea about protein supplements.

[Soldier Zero]

Damn, finding protein is hard.

Can somebody just link me to protein that they use? Something fairly priced that I can purchase online.

I have no idea about protein supplements.

http://www.prosource.net/100-whey-gold/14958-1/14891/

It's pretty good, mixes well and barely leaves any lumps. Total cost with S&H comes out to around $31 and arrives in 2-3 days of when you order it.

[Taito]

Absolutely no reason to use diuretics unless your in the final days of a contest prepatation phase. Way to dangerous for the uninformed to use and certainly of no use with any regularity. Water weight isn't making any huge difference in your appearance anyway unless your (a) on cycle and retaining lots of subcutaneous H2O or (b) below 5/6% ish bodyfat.
I noticed that after a night of drinking (I don't drink often, I'm just saying on the occasions that I do.. whatever I don't have to explain myself), I have all the muscular definition that I'm fighting to get, but it all goes away after I start putting non-alcohol fliuds in my system. It's a 'huge' enough difference in my appearance that I want to pursue a better diuretic substance than alcohol.

Other than the risk of losing nutrients like Potassium and Magnesium (which of course I will manage and restore), what are the dangers?

[b1gazn]

http://www.prosource.net/100-whey-gold/14958-1/14891/

It's pretty good, mixes well and barely leaves any lumps. Total cost with S&H comes out to around $31 and arrives in 2-3 days of when you order it.
Fucking site wont let me buy. It says that I have to turn my cookies off when it is already off.

Anywhere else?

[ssjbrydon]

Fucking site wont let me buy. It says that I have to turn my cookies off when it is already off.

Anywhere else?



just go to walmart or gnc. walmart's whey mixes a lot better and tastes a lot better than gnc's. its also a lot cheaper.

[b1gazn]

I'll try that but buying things online is alot cheaper then at stores.

edit: Walmart doesnt have any whey protein shakes online.

[Soldier Zero]

GNC has it, but for $50.


Question in general if anyone can answer. I'm suppose to get a certain amount of carbs, protein, and fats daily for my calorie goal. Suppose I complete the carbs and protein parts, but stay low in fats, how does that affect everything? Or say I get all my protein for that day, but not all my carbs and fats that I'm suppose to take in.

[HeaT]

I noticed that after a night of drinking (I don't drink often, I'm just saying on the occasions that I do.. whatever I don't have to explain myself), I have all the muscular definition that I'm fighting to get, but it all goes away after I start putting non-alcohol fliuds in my system. It's a 'huge' enough difference in my appearance that I want to pursue a better diuretic substance than alcohol.

Other than the risk of losing nutrients like Potassium and Magnesium (which of course I will manage and restore), what are the dangers?

are you talking about dehydration??? i dont know to what extent alcohol causes this since i do not drink...but if you wake up any moring and you look in the mirror you will look more defined than you normally do because have not been hydrating yourself while you are sleeping...

im outi

Roberth

[Taito]

Alcohol is a diuretic and whether you sleep or not, water stored in subcutaneous tissue has been drained out.. so if you're already muscular it shows more.. it may be dehydration by the least extreme definition, but my aim is to lose water retention and look more cut or whatever..

Going to the sauna causes diuresis as well (makes you sweat).. people do this stuff all the time.. whether it's healthy or if there's a right way to do it, I'm not sure and that's what I wanted to find out..

[denjin]

Yo, Magnus.

I was looking at the Rules of Lifting Schuler/Cosgrove book. How come you don't mention twists?

(Just started browsing, but it looks pretty fuckin' good.)

[300 lb Eugene]

How'd that Hydroxycut work for ya? I'm thinking about trying it out.

I tried Hydroxy, but Im currently using Trim spa....



Your signature...............Vegeta said that to Pui :lol: :lol:

[KaKaRoTtE]

I tried Hydroxy, but Im currently using Trim spa....



Your signature...............Vegeta said that to Pui :lol: :lol:

Yes he did... I loved the way he said it. :sweat:

So how's Trim Spa working? Better than Hydroxy? I just need alil extra kick to help me get to where I wanna be.

[denjin]

Yes he did... I loved the way he said it. :sweat:

So how's Trim Spa working? Better than Hydroxy? I just need alil extra kick to help me get to where I wanna be.


Whoa...what the fuck? Where'd you get the picture for that avatar?

Edit:
Let's try that again:
That image is fuckin' cool. Where'd you get it?

[MagnusMadness]

Yo, Magnus.

I was looking at the Rules of Lifting Schuler/Cosgrove book. How come you don't mention twists?

(Just started browsing, but it looks pretty fuckin' good.)


Heh...cuz I just started reading the book too...when I figure out the best way to add them in to my splits they will be a staple to my routines....I honestly just never knew they were THAT important...

[bill_rizer]

quoted from magnus

"Yes abs should be trained like other muscles...not everyday, and not with 30 or 50 or 100 rep sets...

You also have to remember that abs are core muscles and get worked during heavy compound lifts as well....so they don't need a ton of direct work either...

Obliques get worked through various twisting motions....you can try adding twists to different freeweight or cable movements...example...you're doing one arm cable rows and you let it stretch you out at the bottom and at the top of the movement you pull past the normal stopping point, twisting your upper body back...If you have a set up for hyper extensions, then you can use that and turn to one side with a weight in one hand and lower yourself to the side to then raise urself back to the starting position.

I don't have a workout for abs...abs should take like 10 minutes tops post workout so I just do any random 2 exercises or so that I feel tax them the most. I'll list a few of my favorites:

Weighted crunches. (not the machines..I think they kinda suck) Take a dumbell in your hands, lie down flat and hold the weight directly overhead...now crunch straight up as if trying to touch the ceiling with the weight

Leg Lifts..Some gyms have set-ups for this exercise..if you don't have one...lie down flat and have a partner throw ur legs to the ground after successfully raising them over you...and don't let your feet touch the ground.

Reverse Crunch. Lying flat on the ground...do one leg lift and hold ur legs perpendicular to the ground...now use ur legs as you did earlier with the weight in your hand and try to touch the ceiling with ur feet....ur but and lower back should come off the ground slightly.

Ball Tosses...Sit on a swiss ball and have a partner throw a medicine ball over your head so that you have to lay back in order to catch it....as you sit up with the medicine ball in hand, try to keep ur arms almost completely straight and then throw the ball back to your partner.

Bicycles. Lying on your back with hands behind your head, lift your now straightened legs off the ground slightly...now crunch and twist to the right, pulling ur right knee up to ur chest...almost as if trying to touch your right knee and your left elbow. Repeat this, twisting to the left...now do this in a continuous fashion, and your legs will resemble someone peddling a bicycle...

Those are a few, I hope this helps...Also with lean people who still don't have great abs...they may need to put a little mass on them...a friend of mine is the same way...Heavy compound lifts and weighted ab exercises will do it over time...but not when your dieting like hell."

thanks for the help.

[Chaos]

Alcohol is a diuretic and whether you sleep or not, water stored in subcutaneous tissue has been drained out.. so if you're already muscular it shows more.. it may be dehydration by the least extreme definition, but my aim is to lose water retention and look more cut or whatever..

Going to the sauna causes diuresis as well (makes you sweat).. people do this stuff all the time.. whether it's healthy or if there's a right way to do it, I'm not sure and that's what I wanted to find out..


Again what are you possibly trying to accomplish? Walking around dehydrated all day so you can look 4% better? Thats great for your kidneys. Oh and how are you going to replenish the ions without causing massive thirst levels, as the level of these in the kidneys is what determines urination/thirst impulses?

Water weight varies up to 3-5 POUNDS a day in normal people. Thats why your weight bounces around throughout the day. I don't know you but I guarantee your not at bodyfat levels where H2O manipulation makes that big of a difference, nor is that difference sustainable. Professional bodybuilders have cramped and nearly died onstage (Paul Dillet), and many people think diuretics actually do more harm to the body in these athletes long term that steroids.

The idea of constantly staying in a low grade dehydration to look more cut is ludicrous, lose weight if you want to look more cut. Not to mention the rebound once you actually decided to drink something would be terrible.

About the only reasonable method of accomplishing this is to lather prep. H onto your midsection and wrap in saran wrap overnight of for several hours, it draws out water and gives you 3/4 hours of a better look. But these are transient effects and worthwhile maybe only for a spring break beach trip or something.

[b1gazn]

water > everything else

[Soldier Zero]

But these are transient effects and worthwhile maybe only for a spring break beach trip or something.

Friend did that for a Memorial Day weekend. What he did though was for 1 week, drink 2 gallons of water a day, barely eat any carbs, and have a low sodium diet. Results were good, but not worth it at all for long times.

[denjin]

Lack of water is dangerous.

If you want to get the cut look, maybe you should be eating healthier?

[Taito]

OK diuresis is 100% synonymous with dehydration. I though it only got rid of excess water.

I eat very healthy but I guess I'm not eating it the right way.

[Romie]

If you want to get rid of water, drink more. I drink about a gallon and a half a day.

[Taito]

I drink a gallon/day. Guess I'll drink more

[MagnusMadness]

I drink a gallon/day. Guess I'll drink more

A gallon a day is fine...relax...train hard and if you want to gain weight then eat the house, if you want to lose weight then diet hard fucking core.

[thedude.com]

A gallon a day is fine...relax...train hard and if you want to gain weight then eat the house, if you want to lose weight then diet hard fucking core.

does that apply shredding ??

[MagnusMadness]

does that apply shredding ??


I'm not going to dignify that with a response.

[Soldier Zero]

Drinking water's hard for me, I usually go through 2/3 a gallon of milk a day.

[Chaos]

Ok here is water manipulation for dummies (no offense). If you are in a final competition prep. phase or just want to water manipulate for shits and giggles (which is pointless above....8% or so bodyfat) this is how you would do it diuretic free. Please note that traveling by air messes with the process and has to be accounted for for reasons that are I don't feel like explaining. Anyway you would do the following basically (assuming a gallon or so water intake as a normal everyday amount for you).

Starting 7-10 days out of the show date whatever you would up water intake to 2 gallons. 72-48 hours out you begin to measure urine, then only take in the amount of fluids you piss out. 24 hours out you drop water and literally take only a sip every two hours or so to wet the mouth. This can be done in a gillion combinations with early or late carbloading, shitloading, sodium manipulation, you name it. However you will feel so bad while in the last phase of this the last thing you will want to do is go to the beach or impress the ladies. And then when you eat and drink water, PRESTO up to 8-10 pounds put back on (all water of course) in a day or so, making you look puffy as hell. Again this is only viable at contest bodyfat levels to a large degree. And more needed when roids are in the equation as they greatly increase water retention.

The simply way to keep your water retention at a minimal is easy. Drink lots of water. A gallon a day will suffice. Your body is an ingenious organism and it reacts to stimuli in a dynamic fashion. If you provide it with tons of water for several days, it adjusts to this and realizes that water is in abundance, there is no need to store it on a cellular level. It will assume more is coming so storage is not neccessary. However if you are not adequately hydrated regularly then your body will fight to store every ounce you intake in prep for shortage. I do not believe sodium monitoring is even remotely needed for anything short of national/pro level bodybuilding contests. (Within reason of course)

In short don't screw with this nonsense unless your cut. I mean really low in BF%. And if your just doing it for the beach or whatever if your at BF levels where it makes a huge difference your already in the top 1% of physiques on the beach, why ruin your trip with what amounts to torture? Just diet your butt off and keep your eye on the prize. In about 6-8 weeks I'll post diet pics to show you guys I'm not just talking.

[Taito]

It's not for the beach or showing off, it's just a personal goal.. I guess I just wanna see how cut I can get, because I've always been about size/strength and I never bothered trying to look defined..

[Soldier Zero]

It's not for the beach or showing off, it's just a personal goal.. I guess I just wanna see how cut I can get, because I've always been about size/strength and I never bothered trying to look defined..

Do it for when you wanna look good because just to do it to see the effects would be a waste IMO.

[Kool-Aid Ryu]

Minor problem here. I've been trying to lose about 10 pounds before school starts up again, just to be more happy with myself. Been doing about 30 mintues of stationary bike a day, sometimes a hour if I feel up to it.(30 mintues = 400 calories, 2x for hour obviously). Drinking plenty of water and having Slim Fast for dinner pretty much all the time. I play plenty of basketball. In fact, I'm going to a basketball camp in a couple of weeks. I don't know if I can ever kick Fried Chicken though >_>;. I'm I on the right track?

Here's the problem: I was doing this stuff for my vert leap(4-star, Ankle Jump, Squats, Lunges, Lunge Jumps, Slolam Jumps, etc.) and after the first workout my quiadceps HURT. Big time. Sitting down in a chair is a battle, sitting on the ground is a war, and don't you DARE ask me to pick something up you just dropped. I can't run or jog for shit, and sometimes I can barely walk up straight. Funny thing is, I can do the stationary bike just fine, so workouting 30 mintues a day is still an option.

So what should I do about these quads here? Ice? Muscle Pain medicines(tried a couple)? or just rest up for a week?

Thanks in advance

[b1gazn]

Hopefully you didnt pull anything or worse ripped a muscle. Depending on how painful, you should see a doctor.

Rest up and try to get some therapuetic help. Hot Jacuzzi, bengay with a nice rub, and ice?

Hope that helps.

[Soldier Zero]

Minor problem here. I've been trying to lose about 10 pounds before school starts up again, just to be more happy with myself. Been doing about 30 mintues of stationary bike a day, sometimes a hour if I feel up to it.(30 mintues = 400 calories, 2x for hour obviously). Drinking plenty of water and having Slim Fast for dinner pretty much all the time. I play plenty of basketball. In fact, I'm going to a basketball camp in a couple of weeks. I don't know if I can ever kick Fried Chicken though >_>;. I'm I on the right track?

Here's the problem: I was doing this stuff for my vert leap(4-star, Ankle Jump, Squats, Lunges, Lunge Jumps, Slolam Jumps, etc.) and after the first workout my quiadceps HURT. Big time. Sitting down in a chair is a battle, sitting on the ground is a war, and don't you DARE ask me to pick something up you just dropped. I can't run or jog for shit, and sometimes I can barely walk up straight. Funny thing is, I can do the stationary bike just fine, so workouting 30 mintues a day is still an option.

So what should I do about these quads here? Ice? Muscle Pain medicines(tried a couple)? or just rest up for a week?

Thanks in advance

Static stretching may reduce the pain by a little bit. Your body might just not be use to the quads being worked out if you recently started. I know my first time I did them, they hurt like hell, but now my legs are fine the next day.

[Kool-Aid Ryu]

Aight, I'll try more Benegay and Ice today, and if it still hurts like hell in the morning, I'm calling a doctor.

[Nando]

does running target heart rate help a lot?
30 min a day, = 400 calories.

[thedude.com]

I'm not going to dignify that with a response.

:sweat: sorry man , i was too impulsive that makes you feel insulted :sweat:

[ssjbrydon]

weird. my right arm is slighly almost barely (but i can tell) bigger than my left arm. but....the left side of my chest is slightly larger than the right side. wtf? how?

its not really noticable but i look very close ive been noticing this

[thedude.com]

weird. my right arm is slighly almost barely (but i can tell) bigger than my left arm. but....the left side of my chest is slightly larger than the right side. wtf? how?

its not really noticable but i look very close ive been noticing this

that also explains why my right thigh is longer than the left side . is normal btw .

[denjin]

I've heard of one leg being longer than the other.

Same thing with foot length.

[MagnusMadness]

Where's all the gym rats at??

Everybody asks what to do in the gym but never talks about what they've done...Anybody proud of something they've accomplished recently?? Maybe picked up a heavy ass weight or did a ton of reps with lighter weight??

I start the second cycle of my current upper/lower split today. I record all the weight and reps from week to week...so today I'm going to try and move a little more weight for the same number of reps....

[BEEFCAKE]

question!
so I been goin to the gym for awhile, and Ive seen alot of results, gettin some definition, more veins showin etc, but Im wondering about the type of excercise these guys at my gym are doing. They'll do a basic set of weights like lets say bench press, then theyll grab some dumbells an do another excercise until their muscles give out I think. They use a considerable lower amount of weight with the dumbells. My question is what does this help achieve?
Would it be good to implement for definition/size?
I dont want to get HUGE just cut with some size increase.

THanks!

[Kool-Aid Ryu]

Well it took about a week, but I finnally back to 100% thanks to Benegay and everything. Just wanna let ya'll know:wonder:

[Chaos]

I love how everyone always wants to get bigger but not HUGE!! Like they are just going to lift weights casually for 6 months and be up for Mr. Olympia. The only difference between getting HUGE and bigger is drugs and overall time in the gym (not per session I mean years of training total).

[MagnusMadness]

I love how everyone always wants to get bigger but not HUGE!! Like they are just going to lift weights casually for 6 months and be up for Mr. Olympia. The only difference between getting HUGE and bigger is drugs and overall time in the gym (not per session I mean years of training total).


LoLoL.....I KNOW....People don't realize the absurd amount of food and lack of activity outside the gym that's necessary for growth like that. Not to mention heavy drug use/abuse...


question!
so I been goin to the gym for awhile, and Ive seen alot of results, gettin some definition, more veins showin etc, but Im wondering about the type of excercise these guys at my gym are doing. They'll do a basic set of weights like lets say bench press, then theyll grab some dumbells an do another excercise until their muscles give out I think. They use a considerable lower amount of weight with the dumbells. My question is what does this help achieve?
Would it be good to implement for definition/size?
I dont want to get HUGE just cut with some size increase.

THanks

Ok....this form of supersetting....(where they do two or more exercises back to back within a muscle group) is used to cause a deeper level of exhaustion within that particular muscle in an attempt to stimulate growth and force a tremendous amount of blood into that muscle.

If you use a body part split then by all means give it a shot and see how you like it....I for one, don't do this at all...for the fact that I don't train bodyparts...I train movements.



On a side note...first workout of the new cycle this week....have seen GREAT gains in strength and muscular endurance. My training partner and I both benched more weight for more reps than last time we used the same rep scheme...I am very pleased...we will see if this holds up for the rest of the weeks to come....

[BEEFCAKE]

could you pls go more into the training bodyparts vs movement type workouts?
Pros/Cons etc.

Chaos;Thanks for the unecessary jackass reply, it was greatly appreciated, not all of us know the ins/outs when it comes to hitting weights/muscle growth/stimulation.

but yeah thanks!

[Du Fugitive]

could you pls go more into the training bodyparts vs movement type workouts?
Pros/Cons etc.

Chaos;Thanks for the unecessary jackass reply, it was greatly appreciated, not all of us know the ins/outs when it comes to hitting weights/muscle growth/stimulation.

but yeah thanks!

No, you completely deserved that response from Chaos.

[Mango91]

So how does one properly diet? I've heard so many things on this saying your body will store carbs if you don't eat. And what are you supposed to eat when dieting? I've been having a piece a bread when my stomach hurts. You know, when it growls or whatever.

Also, when lifting weights, how long aro you suppose to do a rep? Is it until you're completely can't-do-anymore tired, or when you still have a little bit of energy in?

Does running help build muscle in your stomach? Because I usually feel a burn there. How do you get rid of fat in theighs? I need to work on this MAJOR. It feels weird to have a small waist, but a J lo ass and theighs :(

[BEEFCAKE]

If you say so, its not like I dont listen to what some folk have to say, cause I follow this thread possibly the most, but I see how retarded it sounded to some of you folk that have been lifting more regularly than the beginner.

[Soldier Zero]

So how does one properly diet? I've heard so many things on this saying your body will store carbs if you don't eat. And what are you supposed to eat when dieting? I've been having a piece a bread when my stomach hurts. You know, when it growls or whatever.

Also, when lifting weights, how long aro you suppose to do a rep? Is it until you're completely can't-do-anymore tired, or when you still have a little bit of energy in?

Does running help build muscle in your stomach? Because I usually feel a burn there. How do you get rid of fat in theighs? I need to work on this MAJOR. It feels weird to have a small waist, but a J lo ass and theighs :(

Um, yeah, I'll see how well I can answer some of this. Depends on what you're dieting for, lose body fat? gain muscle mass and weight? just to be healthier overall?

You should do anywhere from 8-12 reps with a decent amount of weight. Form is a must, so don't go for something heavy and then do it all half-assed.

Losing fat in general works on the whole body, you can't target one area. There's other stuff I could go into, but it'd be helpful if you could be more specific.
__________________________________________________ ________

I'm in my 3rd week, gonna increase weight tomorrow. First 2 weeks, good stuff, it's a pretty short amount of time, but I can see small differences. Gotten slightly bigger which is nice to see.

Hey Magnus, I'm not sure when I should take my back off week. I know it's suppose to be after 4-6 weeks take 1, but how different would it be taking it after 4,5, or 6 weeks?

[Mango91]

Um, yeah, I'll see how well I can answer some of this. Depends on what you're dieting for, lose body fat? gain muscle mass and weight? just to be healthier overall?

You should do anywhere from 8-12 reps with a decent amount of weight. Form is a must, so don't go for something heavy and then do it all half-assed.

Losing fat in general works on the whole body, you can't target one area. There's other stuff I could go into, but it'd be helpful if you could be more specific.
__________________________________________________ ________

I'm in my 3rd week, gonna increase weight tomorrow. First 2 weeks, good stuff, it's a pretty short amount of time, but I can see small differences. Gotten slightly bigger which is nice to see.

Hey Magnus, I'm not sure when I should take my back off week. I know it's suppose to be after 4-6 weeks take 1, but how different would it be taking it after 4,5, or 6 weeks?


I want to turn the fat that I have into muscle all over my body, and gain as little weight as possible.

[MagnusMadness]

I want to turn the fat that I have into muscle all over my body, and gain as little weight as possible.

Fat doesn't turn into muscle....they are two completely different types of tissue...

If you are very new to lifting you can gain muscle while losing fat...otherwise, even that is very difficult..

[The Iron Sheik]

I want to turn the fat that I have into muscle all over my body, and gain as little weight as possible.

The myth behind "turning fat into muscle" is just the fact that it's easier for you to get rid of the fat and replace that mass with muscle rather than someone skinny who wants to put on more muscles. Key word is replace here. But again both are are challenging.

[Soldier Zero]

I say build up muscle mass and eat cleaner, then shed fat.

[Mango91]

Ok then. But are there anny tips on what to eat and what not to eat?

[denjin]

Mango, (man...can't believe I just called a guy "Mango") you already know what not to eat. What you should be eating is up for debate.

What you shouldn't be eating is clear. Things like chips and fast food. If you really want to pull some dieting, stay off the ice cream and go easy on the cake. That sort of thing.

As far as things that you should be eating, I think it's more important that you eat very, very often. Every 2 hours is a good amount of time to be eating. Try to eat things with protein like chicken and steak.

Anyway, stay away from the crap that hurts your body.

[b1gazn]

Where's all the gym rats at??

Everybody asks what to do in the gym but never talks about what they've done...Anybody proud of something they've accomplished recently??

Yeah, I've set a goal for myself.

Im 21 years old and I've never been able to do a pull up. After 3 months of working out, Im about half a inch to doing a pull up.

After getting settled down and being familiarized with the workout/equipment, I was finally ready to workout consistantly with a partner. Every Sunday we work out our trunks(mainly because we needed spotters). Every week I have been raising my max bench by atleast 10 lbs(I started at 95 lbs.Im benching 165 lbs comfortable and I weight 210 lbs).

We started other methods of weightlifting like negative reps, partial reps, and forced reps.

Thanks for all the help. I have bigger goals but they are long term goals that will take a lot of time to reach. But I like to thank the links in the first page of the thread, Magnus and a few others with helpful responses. Hopefully I wont get lazy and stop.

[Remy Martin]

weird. my right arm is slighly almost barely (but i can tell) bigger than my left arm. but....the left side of my chest is slightly larger than the right side. wtf? how?

its not really noticable but i look very close ive been noticing this


seriously you would know better than anyone else would... my entire right arm(including my delt and lat) is stronger than my left because I run food at night and have to carry like 5 plates with a completley out stretched arm


also my right quad is bigger and my left calve is bigger from skateboarding

[denjin]

Yeah, I've set a goal for myself.
Im 21 years old and I've never been able to do a pull up. After 3 months of working out, Im about half a inch to doing a pull up.

Yo, that's bad-ass, man. I fuckin' hate pull ups. Good job.

[MagnusMadness]

Yeah, I've set a goal for myself.

Im 21 years old and I've never been able to do a pull up. After 3 months of working out, Im about half a inch to doing a pull up.

After getting settled down and being familiarized with the workout/equipment, I was finally ready to workout consistantly with a partner. Every Sunday we work out our trunks(mainly because we needed spotters). Every week I have been raising my max bench by atleast 10 lbs(I started at 95 lbs.Im benching 165 lbs comfortable and I weight 210 lbs).

We started other methods of weightlifting like negative reps, partial reps, and forced reps.

Thanks for all the help. I have bigger goals but they are long term goals that will take a lot of time to reach. But I like to thank the links in the first page of the thread, Magnus and a few others with helpful responses. Hopefully I wont get lazy and stop.

The best way to get good at doing pull ups..............








is doing pull ups. Sounds stupid right?? Get somebody to spot you at your ankles crossed behind you...then start doing pull ups...try a supinated grip for a little while and work up to a pronated grip. Motor units have alot to do with strength, especially to new lifters....these nerves get larger in the areas of muscles being worked, until they reach a certain point, where your body then recruits MORE motor units in the vacinity to facilitate the lift. What I'm saying is this. You won't get stronger in a lift unless you are doing it....or a movement almost identical...lat pulldowns hardly count. This isn't me busting on you, far from it....I want you to hit that goal of yours and if you do as I say, you'll reach it in days. I hit upper body twice a week...when I was trying to get better at pull ups...it was the first pulling movement I did every upper body workout. I can do 10 DEAD HANG pull ups without too much trouble now.

Be careful with all the negatives and forced reps...they are great for really shocking your body, but they also shock the shit out of your CNS...use them sparingly. It's real easy to do too much when you have a spotter yelling "all you!!"




What you shouldn't be eating is clear. Things like chips and fast food. If you really want to pull some dieting, stay off the ice cream and go easy on the cake. That sort of thing.

It's funny you mention the ice cream....I'm reading this book right now and ice cream made the clean eating list....of course it's not for people trying to lose weight, but for others it definitely has its uses. The sugar in most ice creams is real sugar, not high fructose corn syrup (bad), and it causes a rise in insulin levels (good) without a corresponding rise in blood sugar (bad, except post workout)

This book says that red meat and ice cream are a few of the only foods that can do this.....interesting stuff huh??

[Mango91]

Mango, (man...can't believe I just called a guy "Mango") you already know what not to eat. What you should be eating is up for debate.

What you shouldn't be eating is clear. Things like chips and fast food. If you really want to pull some dieting, stay off the ice cream and go easy on the cake. That sort of thing.

As far as things that you should be eating, I think it's more important that you eat very, very often. Every 2 hours is a good amount of time to be eating. Try to eat things with protein like chicken and steak.

Anyway, stay away from the crap that hurts your body.


Oh, you love it.

Anyways, thanks alot for the info, it REALLY helps for me to know that.

[shenakuma]

wow, alot of very interesting reads! im one with a mediocre type metablism, the more fatty foods i eat the pounds slowly add to my body. i used to play football (7 years around) and was really into fitness. but after while after school and getting a woman for life, i got lazy.

sometimes it worries me that its gonna affect my health permanetly, but i cant stop. Though i do alot of activities and alot of outside work that involves heavy lifting. i live on the third floor so that kinda helps for some exercise. im starting to see stretch marks too/ and im really wanting that to stop. i have two so far, but no mas. can you give me some tips on how to manage my 200 pounds and keeping it. I feel the beer has also grown mass to my body. I stay away from pork at all cost and I do eat alot of chicken and red meat as well. i drink alot of beer and eat alot of junk food. And can go on average through a gallon of milk every 2-3 days I mainly eat pastas and pizza, beans (italian food fav)


I still have the body mass of a football player, and jsut a tuff gut right now. i want to eventually get 220 at least. (i've come from being 180 since senior year and has taken 3+ years to get to 200, but my metablism feels like its fading)

[denjin]

There's this argument if you hit a plateau, you should start trying periodization.

I've been lifting for a while now (far more than one year), and I still have more to grow.

Should I even bother with periodization at this point if I still can grow much more?

[denjin]

Oh, you love it.

Anyways, thanks alot for the info, it REALLY helps for me to know that.

Sarcasm?

Well, I know, what I said is obvious. But some of working out IS obvious.

Here's a general tip for everyone that reads this stuff:

Doing SOMETHING is superior to not doing anything at all.

3 sets of 10? 4 sets of 15?

Fuck, just do SOMETHING. ...You know?



But I know, I don't have the physique of a giant or the knowledge of a personal trainer. Why bother listening to what I'm saying?



It's funny you mention the ice cream...

This book says that red meat and ice cream are a few of the only foods that can do this.....interesting stuff huh??

Trippy.

These things tend to change I've noticed. A long time ago, cigarettes were considered good for you.

By the way, I've heard of studies that now say a glass of wine a day ISN'T as good as they thought and they don't recommend it anymore.

[Mango91]

lol, no it wasn't sarcasm, I really do appreciate your help.

[The Iron Sheik]

OK, I need some advice, here's what I'm trying to do:

I already have a good frame, but what I want to do is build some more muscle and lose the fat that's around my stomach, waist, and thighs.

Here's the situation though:

> I currently live in the Desert, the weather, in the morning, and at night time is always too warm/humid for me to do any sort of jogging outside, plus there's dust flying all over the place in the summer.

> I have access to a gym that is located on the camp grounds here with some good equipment (even though about 7 out of the 8 cardio machiens are almost always broken), plus they have a boxing bag too, so that's cool.

> I work in an office job for 10 hours of the day where I'm planted in a seat..I know that won't help the cause but any advice on what I can do here in the office to keep myself energetic would be appreciated. I know this alone probably constitutes for the problem I am trying to address.

> I have access everyday to 3 meals a day from an open buffet.

What I want to do is what I mentioned above, and I also want a way to keep my energy levels high. I am already going on a routine, but I am open to suggestions and will be more than glad to integrate them into my routine.

[MagnusMadness]

Trippy.

These things tend to change I've noticed. A long time ago, cigarettes were considered good for you.




Alot of times these things tend to change because of the lack of scientific data, or unsophistication of, to begin with.


By the way, I've heard of studies that now say a glass of wine a day ISN'T as good as they thought and they don't recommend it anymore

You've heard of studies....or actually seen them?? Cuz people talk out of their ass ALL the time....some even sound right.

Out of "The New Rules of Lifting"

"Red wine has a lot of resveratol, an antioxidant that's also found in peanuts and grapes. Moderate alcohol consumption-two or fewer drinks per day- has been linked to lower risk of corornary calcification, the deposit of arter-clogging plaque on blood vessels. Red wine in particular has been linked to lower cancer rates; one proposed reason is that the resveratol causes cancer cells to self-destruct."



See until I READ something myself from what I would consider a better source. I'm not really going to listen to what most other people say. I know this may sound like me being stubborn, but I live in alabama...nobody hear really knows SHIT, so I have to ignore a LOT of stuff. I don't even allow people to critique my form at gyms..heh...I read about form and watch videos of proffessionals. heh.

[denjin]

There's this argument if you hit a plateau, you should start trying periodization.

I've been lifting for a while now (far more than one year), and I still have more to grow.

Should I even bother with periodization at this point if I still can grow much more?

Very important, please answer.



You've heard of studies....or actually seen them?? Cuz people talk out of their ass ALL the time....some even sound right.


You ever hear of a show called 20/20? I got it off of that. They seem credible, so I tend to believe what they say.

[PBalla]

Mango, (man...can't believe I just called a guy "Mango") you already know what not to eat. What you should be eating is up for debate.

What you shouldn't be eating is clear. Things like chips and fast food. If you really want to pull some dieting, stay off the ice cream and go easy on the cake. That sort of thing.

As far as things that you should be eating, I think it's more important that you eat very, very often. Every 2 hours is a good amount of time to be eating. Try to eat things with protein like chicken and steak.

Anyway, stay away from the crap that hurts your body.


sucks taht foods like chicken and steak which i love are so freaking expensive. unless its like breaded to hell chicken, which even then isn't as filling or as tasty.

i haevnt searched the thread ,have good brands of skinless/boneless chicken been recommended?

[b1gazn]

sucks taht foods like chicken and steak which i love are so freaking expensive. unless its like breaded to hell chicken, which even then isn't as filling or as tasty.

i haevnt searched the thread ,have good brands of skinless/boneless chicken been recommended?
it is very expensive. I just go for the luncheon meats. Most of the time it is on sale.

[Soldier Zero]

Look for weekly sales at grocery stores, that's what I do.

[Pryde]

aight guys, I'm in a sitaution here. as some of you may know. I had jaw surgery last week, so I can't really eat and I had to eat through a syringe. So I was at 133 lbs, 5'5, had a nice decent cut body, now I'm about 118 lbs. So lost a little over 10% of my body weight since last monday. Yea I know, wtf. My body has really high metabolism and my weight is usually consistent if I eat, but if I don't work out, I lose alot. So this is like my first break from the gym, since I started out last year in April. I'm thinking of hitting the gym as early as Sunday, So I need some pro-tips on where to start again. Of course I'm gonna light, what should I drink and so on.

[MagnusMadness]

You ever hear of a show called 20/20? I got it off of that. They seem credible, so I tend to believe what they say.

Ever hear of the french paradox??

The media is hardly credible. In fact they get sued all the time. I'm sure off the top of your head you can think of a couple stories you've seen run that you totally disagreed with.

Anyway, don't ask for advice and offer a smart remark in the same post...that's not how you get answers...lol....

Periodization has been proven to offer greater results in shorter periods of time...It may take weeks to realize you're beating your head against a wall, so why wait until you are absolutely certain that you are wasting your time when you are already completely aware of more effective (not to mention more interesting/fun) methods of training? At first you can see gains doing just about anything, especially if you are eating enough, but sooner or later you are going to have to get your shit together. Or start using drugs..heh.

[MagnusMadness]

aight guys, I'm in a sitaution here. as some of you may know. I had jaw surgery last week, so I can't really eat and I had to eat through a syringe. So I was at 133 lbs, 5'5, had a nice decent cut body, now I'm about 118 lbs. So lost a little over 10% of my body weight since last monday. Yea I know, wtf. My body has really high metabolism and my weight is usually consistent if I eat, but if I don't work out, I lose alot. So this is like my first break from the gym, since I started out last year in April. I'm thinking of hitting the gym as early as Sunday, So I need some pro-tips on where to start again. Of course I'm gonna light, what should I drink and so on.


When you ask what you should be drinking?? Are you referring to protein shakes?? If so I would definitely recommend some high calorie shakes mixed in milk....you need a ton of cals to get some meat back on those bones.

IDS makes a good shake mix called "smart gainer." Cytogainer is also a good choice...mix both with 2 cups of milk and ur looking at almost 1000 cals a shake. Hell, I would even go whole milk for even more fat and cals.

I would do at least a week or two of full body routines 3x a week, for one, to make sure you don't leave a movement out (miss a day or don't feel good, oops I just missed my legs) and to get your entire body working together efficiently, quickly. When you feel strong again, change splits...keep doin what ur doin....or go back to what you did.

This may be a good opportunity for you to start fresh with a much better program than before.

[Soldier Zero]

aight guys, I'm in a sitaution here. as some of you may know. I had jaw surgery last week, so I can't really eat and I had to eat through a syringe. So I was at 133 lbs, 5'5, had a nice decent cut body, now I'm about 118 lbs. So lost a little over 10% of my body weight since last monday. Yea I know, wtf. My body has really high metabolism and my weight is usually consistent if I eat, but if I don't work out, I lose alot. So this is like my first break from the gym, since I started out last year in April. I'm thinking of hitting the gym as early as Sunday, So I need some pro-tips on where to start again. Of course I'm gonna light, what should I drink and so on.

Peanut butter.

2 tablespoons is good enough for extra calories, fat, carbs, and a bit of protein; mix it into a shake or make it a midday snack. If you can't eat solid foods, lots of milk then. 10 oz. every 3 hrs. goes a long way if you total it up.

[Pryde]

When you ask what you should be drinking?? Are you referring to protein shakes?? If so I would definitely recommend some high calorie shakes mixed in milk....you need a ton of cals to get some meat back on those bones.

IDS makes a good shake mix called "smart gainer." Cytogainer is also a good choice...mix both with 2 cups of milk and ur looking at almost 1000 cals a shake. Hell, I would even go whole milk for even more fat and cals.

I would do at least a week or two of full body routines 3x a week, for one, to make sure you don't leave a movement out (miss a day or don't feel good, oops I just missed my legs) and to get your entire body working together efficiently, quickly. When you feel strong again, change splits...keep doin what ur doin....or go back to what you did.

This may be a good opportunity for you to start fresh with a much better program than before.


yea, i was thinking of starting a new routine, cuz I just had hit my plateau about 3 months ago, so having a good 2 weeks off will be good for my body. I think the first day I'm just gonna do a little of everything to get my body used to it, light weight of course, nothing to heavy until my 2nd week i'm back. peanut butter, i completely forgot about that. I'm going out tomorow, so it'll be a good opportunity for me to go shopping also.

[denjin]

Anyway, don't ask for advice and offer a smart remark in the same post...that's not how you get answers...lol....


No disrespect at all, man. I'm the only one of my friends that watches the news. I forget that other people can watch shows like 20/20, too.

Anyway, thanks for the info. I ask just cause it feels weird to be doing 'light' sets. All I care about is growth, so fuck the rest.

[denjin]

Okay...that sounds like a wise-ass remark, too.

Once more: Whenever I try to mention current events to friends, they stop me mid-sentence and tell me they have no clue what I'm talking about.

It's become a habit for me to double-check before proceeding.

[MagnusMadness]

No disrespect at all, man. I'm the only one of my friends that watches the news. I forget that other people can watch shows like 20/20, too.

Anyway, thanks for the info. I ask just cause it feels weird to be doing 'light' sets. All I care about is growth, so fuck the rest.


There's tons of ways to periodize without what you might call a "light" week. I don't really consider 8-10 rep sets "light"...but if you do, then that week only rest for 30-45 seconds...I assure you this will guarantee an intense workout session. Remember that rest intervals are also a variable that can be manipulated when periodizing your program, it's a great way of increasing the work without actually increasing the volume. Or you could periodize in a different fashion altogether

Week 1: Wave Load
Week 2: 4x4
Week 3: 5x5
Week 4: unload
Repeat.

[Soldier Zero]

Never thought about this, but should I get lifting gloves if I'm getting calluses on my palms?

[Du Fugitive]

^^ edit: Calluses are normal for lifters, but if you want to use gloves, that's perfectly fine also. It's up to you.

A basic food list:

Cottage cheese
Natural peanut butter
Tuna/Salmon/other oily fish
Oatmeal
Milk (probably skim for most of you)
Chicken Breasts
Ground Turkey/Ground Beef (you can wash fat out of cooked ground beef)
Any lean cuts of meat really
Leafy Greens/most vegetables
Avocados
Brown Rice
Whole Grain Bread (be careful with this one....most "whole grain" breads in stores aren't whole grain at all)
Eggs (or egg whites if you're overly concerned)
Whole grain pasta...but same caveat as whole grain bread here.
Extra Virgin Olive Oil
Ice Cream (really for those bulking)
Yogurt is something to be careful about. Most contain way too much sugar.
Nuts (peanuts/almonds/cashews/etc)
Beans (not something I can recommend personally, but whatever)
Some fruit - particularly things like blueberries
You can actually get away with some cheeses. Parmiggiano Reggiano is actually quite healthy for you. Feta, and a couple others. I don't recall the rest since I don't really eat cheese.
Watch the sugar intake. There are foods high in sugar/calories like ketchup of which people are unaware.
Stay away from most cream/butter/cheese based sauces. Tomato/vinegar/curry/pesto type sauces are better.

If you guys can think of anything to add. Go for it.

http://www.guidoandluigi.com/index.php?date=2006-03-20 (I got linked to this comic strip in another forum)

[300 lb Eugene]

Nicole Kidman joined my gym recently here in Nashville :angel:

[b1gazn]

Nicole Kidman joined my gym recently here in Nashville :angel:
give her a dry hump for me :encore:

[TheChosenOne]

What are some effective Whey protein powders you guys have tried?

[Soldier Zero]

What are some effective Whey protein powders you guys have tried?

http://www.prosource.net/100-whey-gold/14958-1/14891/

If you don't mind spending more money, this one's really good.

http://www.prosource.net/nytrowhey-extreme-chocolate/6430-1/2236/

[JuiceM0nkey]

Quote:
Originally Posted by 300 lb Eugene
Nicole Kidman joined my gym recently here in Nashville


give her a dry hump for me :encore:


Screw that, take a picture of her sweaty camel toe for me with your camera phone.......:rofl:

[MechZZ]

Am I the only one that gets REALLY annoyed when people re-rack weights in the wrong spot? I always go out of my way to re-rack them in the right place... it's a pain when they re-rack 60's on the wrong place =\

[denjin]

sucks taht foods like chicken and steak which i love are so freaking expensive. unless its like breaded to hell chicken, which even then isn't as filling or as tasty.

i haevnt searched the thread ,have good brands of skinless/boneless chicken been recommended?

When you compare the price of steak to the price of a gallon of protein powder, the powder can come out on top.

[PBalla]

^^ edit: Calluses are normal for lifters, but if you want to use gloves, that's perfectly fine also. It's up to you.

A basic food list:

Cottage cheese
Natural peanut butter
Tuna/Salmon/other oily fish
Oatmeal
Milk (probably skim for most of you)
Chicken Breasts
Ground Turkey/Ground Beef (you can wash fat out of cooked ground beef)
Any lean cuts of meat really
Leafy Greens/most vegetables
Avocados
Brown Rice
Whole Grain Bread (be careful with this one....most "whole grain" breads in stores aren't whole grain at all)
Eggs (or egg whites if you're overly concerned)
Whole grain pasta...but same caveat as whole grain bread here.
Extra Virgin Olive Oil
Ice Cream (really for those bulking)
Yogurt is something to be careful about. Most contain way too much sugar.
Nuts (peanuts/almonds/cashews/etc)
Beans (not something I can recommend personally, but whatever)
Some fruit - particularly things like blueberries
You can actually get away with some cheeses. Parmiggiano Reggiano is actually quite healthy for you. Feta, and a couple others. I don't recall the rest since I don't really eat cheese.
Watch the sugar intake. There are foods high in sugar/calories like ketchup of which people are unaware.
Stay away from most cream/butter/cheese based sauces. Tomato/vinegar/curry/pesto type sauces are better.

If you guys can think of anything to add. Go for it.

http://www.guidoandluigi.com/index.php?date=2006-03-20 (I got linked to this comic strip in another forum)
ty!

[TheChosenOne]

http://www.prosource.net/100-whey-gold/14958-1/14891/

If you don't mind spending more money, this one's really good.

http://www.prosource.net/nytrowhey-extreme-chocolate/6430-1/2236/

appreciate it

[marn]

Okay.. -_-.. Hopefully no one makes fun of me.. But anyways.. If any of you have met me at tournaments, you know that I'm not skinny in any way =\.. But I'm starting college soon, and I think I'll start having a lot of free time, and I want to stop being like.. REALLY lazy.. So I've decided to start getting fit/skinny in my spare time.. Like since I'm going to have a lot.. Would working out or running/jogging/walking ~5-6miles a day help?

I want to be like.. Not too buff.. but not too skinny... I guess I'll start on a diet or what not.. but I wouldn't know what to do after that -_-;..
Anyways, I'm 230-235lb, 5'8, and.. Yea.. I'm hella big =(.. But I'm trying to get to like 170-180 by Christmas.. Is it possible? How? Is steroids the answer?

Thanks..

[...~*jase*~...]

what are some good eatting rutins.not for gaining weight.

[denjin]

While I understand that people will not read many, many pages of thread.

There are certain things that are constantly covered (and re-covered) in this thread. For instance, "How do I lose fat?" "How do I gain muscle mass?" "What should I eat?"

Is it possible to alter the first post of the thread? It's currently great, with the links to those articles. I would like it if we could improve it.

I am ...half... willing to start a compilation:

http://www.shoryuken.com/forums/showthread.php?t=101382

http://www.shoryuken.com/forums/showthread.php?t=105204

[Rhio2k]

Hey guys, my local store JUST started carrying natural peanut butter (Ingredients: peanuts, salt)...what do I do with the oil (looks like 3 tablespoons) on top of the pb, pour it off or mix it in?

[mr. newbie]

i started a hit program
http://www.musclemedia.com/training/hiit_table.asp
http://www.teenbodybuilding.com/justin6.htm

8 weeks seemsd like an eternity to me but i shouldn't need that long. i can already see some of my abs.

[io]

i've come to the conlusion that i'm just never going to gain much from working out if i have to eat all the time. i'm so sick of trying to eat all the time that i dread the thought. i'll be content just being in shape...screw trying to fight an uphill battle with nature

[Jorant]

I love how everyone always wants to get bigger but not HUGE!! Like they are just going to lift weights casually for 6 months and be up for Mr. Olympia. The only difference between getting HUGE and bigger is drugs and overall time in the gym (not per session I mean years of training total).

LOL. Late to the party, but you're so fucking right. People think that weight lifting make your body change overnight... huge? That's years and years of workign hard, and lots of chemicals help, too. I'm worried if I get a job, I'll become rich. :looney:

[Taito]

i've come to the conlusion that i'm just never going to gain much from working out if i have to eat all the time. i'm so sick of trying to eat all the time that i dread the thought. i'll be content just being in shape...screw trying to fight an uphill battle with nature
Keep the portions small and don't stuff yourself like it's Thanksgiving. Your target should be eating enough that you'll be hungry again in the next two hours, and you eat your next (tiny) meal right before hunger strikes.

(Somebody correct me if I'm wrong here)

[Soldier Zero]

Keep the portions small and don't stuff yourself like it's Thanksgiving. Your target should be eating enough that you'll be hungry again in the next two hours, and you eat your next (tiny) meal right before hunger strikes.

(Somebody correct me if I'm wrong here)

I eat a decent sized meal every 3 hours, 2 1/2 sometimes. Usually if I follow that close, I'll rarely feel any hunger in a day.

[MagnusMadness]

Keep the portions small and don't stuff yourself like it's Thanksgiving. Your target should be eating enough that you'll be hungry again in the next two hours, and you eat your next (tiny) meal right before hunger strikes.

(Somebody correct me if I'm wrong here)


That just depends on the person and what they are trying to do.

I personally, eat pretty huge fucking meals every 3 hours if I can...if it's not a huge meal, it's still got a ton of calories....

This is what I tell a person who's trying to lose weight

Eat 6 small healthy meals a day

Now what I tell someone trying to gain weight

Eat what you want for the most part, just make sure you are eating often, like every 3 hours, up to 7 or 8 times a day.

So gaining weight and losing weight are essentially the same in regards to meal frequency....Just adjust your caloric intake based on what your needs and goals are.

[bill_rizer]

Ive been eating six times a day but I think I better increase that, when I start the next phase of training.

Ive kind of reached a stale mate in gaining weight, so I need to eat some more, would it be ok to throw three MRP in their? I usually just have the two per day, lol I really dont get time to cook and I hate buying subway or other sandwiches because I dont really know what their doing for me.

Aleast I think with the MRP I know what calories Im getting.

[MagnusMadness]

Ive been eating six times a day but I think I better increase that, when I start the next phase of training.

Ive kind of reached a stale mate in gaining weight, so I need to eat some more, would it be ok to throw three MRP in their? I usually just have the two per day, lol I really dont get time to cook and I hate buying subway or other sandwiches because I dont really know what their doing for me.

Aleast I think with the MRP I know what calories Im getting.


6 times a day is fine...just find ways to eat more at each sitting....or eat higher calorie foods. I just have a hard time eating more than 6 times a day for time constraints...

[...~*jase*~...]

That just depends on the person and what they are trying to do.

I personally, eat pretty huge fucking meals every 3 hours if I can...if it's not a huge meal, it's still got a ton of calories....

This is what I tell a person who's trying to lose weight

Eat 6 small healthy meals a day

Now what I tell someone trying to gain weight

Eat what you want for the most part, just make sure you are eating often, like every 3 hours, up to 7 or 8 times a day.

So gaining weight and losing weight are essentially the same in regards to meal frequency....Just adjust your caloric intake based on what your needs and goals are.

6 meals a day?seems like that gaining weight.im trying to work on my 6 pack backnand my body back rip,loseing weight is my goal,im a advarage size guy,not to big your to small,u know what i mean

[b1gazn]

Hey guys, my local store JUST started carrying natural peanut butter (Ingredients: peanuts, salt)...what do I do with the oil (looks like 3 tablespoons) on top of the pb, pour it off or mix it in?
Just stir it in. Its already accounted for in the nutrition information.

[ChibiT89]

Okay.. -_-.. Hopefully no one makes fun of me.. But anyways.. If any of you have met me at tournaments, you know that I'm not skinny in any way =\.. But I'm starting college soon, and I think I'll start having a lot of free time, and I want to stop being like.. REALLY lazy.. So I've decided to start getting fit/skinny in my spare time.. Like since I'm going to have a lot.. Would working out or running/jogging/walking ~5-6miles a day help?

I want to be like.. Not too buff.. but not too skinny... I guess I'll start on a diet or what not.. but I wouldn't know what to do after that -_-;..
Anyways, I'm 230-235lb, 5'8, and.. Yea.. I'm hella big =(.. But I'm trying to get to like 170-180 by Christmas.. Is it possible? How? Is steroids the answer?

Thanks..

If no one has answered your question, i'll give you a shot of what I know:

www.abcbodybuilding.com, for in-depth analysis of how to build muscle, thats my main resource

Your goal is what is cutting: you want to gain muscle and lose weight. All cardio (running, biking, etc.) is not the way to go about. It's more of a combination of lifting and cardio.

12 weeks for burning the fat- that article is what your looking for on that site.

On eating- gradually coarse yourself into the the diet; your diet can make or break your muscle gains. You dont wanna burn yourself out;I know it took me awhile to get used to eating chicken breasts all the time. =) Supplying your body with the right proteins/carbs/etc at the right time is essential... you want to build muscle right? so why not do it with the best nutrition available to go with the weight lifting?

anyway, check out that sight, PM me if u have any questions, and good luck on starting the journey to swole. =P

[MagnusMadness]

6 meals a day?seems like that gaining weight.im trying to work on my 6 pack backnand my body back rip,loseing weight is my goal,im a advarage size guy,not to big your to small,u know what i mean


Like I said...only the portions and the composition of the meals change depending on your goals....frequency should NEVER.......EVER change.

The process responsible for the most burned calories in a day is your Resting Metabolic Rate (RMR) otherwise known as your basal metabolic rate..(60-80%, amazing huh?) This process is at work when your resting, watching tv, etc.

Now with that little tidbit of info out of the way...the most effective way of losing fat (or body weight in general) is to boost this process as much as possible...the first and most obvious is Heavy Work...(hard workouts) and Cardio (HIIT the best possible form BY FAR) Both of these raise your RMR for up to 2 days!!

Moving on now to diet. Simply lowering your caloric intake actually slows down your metabolism, especially when you cut calories too low/too fast. This is where meal frequency manipulation comes into play. Food is broken down to create and release energy. All food has a thermogenic effect..or in other words...some calories are burned simply by your bodies digestive processes. By eating often and increasing the number of calories burned via thermogenesis (I think I just made up that word, heh, you get the picture though right?) You create a greater energy flux Which in turn, boosts the RMR yet again....

So, yes, by eating six small healthy meals a day as opposed to 3 small healthy meals, you will more than likely increase the number of calories your are taking in daily (which prolly isn't bad considering 3 small healthy meals more than likely won't provide enough calories to support a young active male, who exercises rigorously regularly) but you will in turn boost your metabolism instead slowing it to a screeching halt, eventually yeilding a greater loss of bodyfat, while hopefully retaining as much Lean Body Mass as possible.

[Soldier Zero]

So, yes, by eating six small healthy meals a day as opposed to 3 small healthy meals, you will more than likely increase the number of calories your are taking in daily (which prolly isn't bad considering 3 small healthy meals more than likely won't provide enough calories to support a young active male, who exercises rigorously regularly) but you will in turn boost your metabolism instead slowing it to a screeching halt, eventually yeilding a greater loss of bodyfat, while hopefully retaining as much Lean Body Mass as possible.

Now just for knowledge sake on my part, would 6 small healthy meals be better or 3 regular-sized healthy meals while also having 1 or 2 small snacks between these meals be better?

For example, between breakfast and lunch, you eat just enough whole wheat bread to keep your metabolism running high, but still keep calories low.

Eh, don't know if I'm asking clear enough, but I hope that helps you get the idea.

[MagnusMadness]

Now just for knowledge sake on my part, would 6 small healthy meals be better or 3 regular-sized healthy meals while also having 1 or 2 small snacks between these meals be better?

For example, between breakfast and lunch, you eat just enough whole wheat bread to keep your metabolism running high, but still keep calories low.

Eh, don't know if I'm asking clear enough, but I hope that helps you get the idea.


Ok, let me break down the theory of energy flux real quick like so this will make sense....

Supposedly 20-25% of calories from protein are burned during digestion. So If I take in 100 calories worth of protein (1g of protein is 4 cals) then 20 of those calories will be burned up for free. Now had I only eaten 50 cals worth of protein my body would only burn up 10 cals during digestion.

So over the course of a week I burned 140 cals worth of protein

By eating only 50 cals worth of protein a day, you burned half as many calories during digestive processes.

Which do you think would yeild a greater energy flux, thus boosting metabolism??



To answer your question more specifically, I like the idea of eating 6 meals a day....no snacks. If you ate 6 meals a day at say 350 cals a piece, that's only 2100 cals a day...and meals all high in protein with modest portions of carbs and fats are going to kick the metabolism into overdrive.

[Soldier Zero]

Gotcha, was just wondering about it. :tup:

[MagnusMadness]

Gotcha, was just wondering about it. :tup:


Here's a great example....one of my clients might consider a snack to be a fucking apple...(seriously, they do this shit)

While that's great that they are eating fruits and prolly vegetables too....an apple....a fucking apple is sposed to hold them for another 3 hours?? How about a 6oz chicken breast and a cup of broccoli?? Super lean, small and healthy...a much better choice for an inbetween meal meal.

[b1gazn]

has anybody ever used the supplement NO-Xplode? I heard its great for an energy boost before the workout. I might buy some and try it out.

[MagnusMadness]

has anybody ever used the supplement NO-Xplode? I heard its great for an energy boost before the workout. I might buy some and try it out.


I haven't tried that EXACT product, but I use XPAND which is VERY similar, and I won't workout without it anymore, it's great...

[bill_rizer]

Are their any Exercises I can do with a cable machine for my Obliques? If so please explain how to do it properly.

Also Ive been thinking should I train my forearms directly? and again what would be the best Exercises?

[PBalla]

for forearms, i usually take a dumbell, kneel at a bench, lay my forearm flat on the bench, palm upward (btw lay it perpendicular to the bench). then droop my wrist down with the weight and curl it back up, ALL the way. i do it 3 times to failure on each arm.

[Warpticon]

has anybody ever used the supplement NO-Xplode? I heard its great for an energy boost before the workout. I might buy some and try it out.

NO-Xplode is great.

[Soldier Zero]

Here's a great example....one of my clients might consider a snack to be a fucking apple...(seriously, they do this shit)

While that's great that they are eating fruits and prolly vegetables too....an apple....a fucking apple is sposed to hold them for another 3 hours?? How about a 6oz chicken breast and a cup of broccoli?? Super lean, small and healthy...a much better choice for an inbetween meal meal.

Yeah, I understand it better now.


Also Ive been thinking should I train my forearms directly? and again what would be the best Exercises?

Get those cheap squeeze grips from the dollar store or something. That should give enough work and you could practically use them anywhere.

[b1gazn]

I haven't tried that EXACT product, but I use XPAND which is VERY similar, and I won't workout without it anymore, it's great...
I was reading some reviews about it. Somebody said that if you werent into caffeine then this thing will keep your heart pounding.

Sometimes I do have chest pains and irregular heartbeat.

Should I use this product? Has it done anything that has concerned your well being.

I really need an energy boost before workingout and it seems like this product will work.

[MagnusMadness]

I was reading some reviews about it. Somebody said that if you werent into caffeine then this thing will keep your heart pounding.

Sometimes I do have chest pains and irregular heartbeat.

Should I use this product? Has it done anything that has concerned your well being.

I really need an energy boost before workingout and it seems like this product will work.


I'm not a doctor...but if you can drink a redbull or another really hardcore energy drink then this should be no different


Are their any Exercises I can do with a cable machine for my Obliques? If so please explain how to do it properly.

Also Ive been thinking should I train my forearms directly? and again what would be the best Exercises?

Add a twisting motion to your ab exercises, or any variation of a twist with resistance. This will work your obliques...play around with whatever you feel comfortable doing.


For forearms...don't do wrist curls...do things that not only smoke your forearms but build grip strength...heavy pulling exercises without the use of straps are great...you can also use a hook grip and they freakin kill...static holds are also great for forearm development as well as heavy farmer's walks....

[bill_rizer]

ok guys thanks.

[Nando]

how many calories should I be taking in?
I wanna lose weight, but still gain muscle
I weigh about 220, and like, 30 %fatty fat fat.

plus, how much protien should I take in as well?



And does running after you work out matter?
I don't do it the other way cuz I get to tierd

[Soldier Zero]

how many calories should I be taking in?
I wanna lose weight, but still gain muscle
I weigh about 220, and like, 30 %fatty fat fat.

plus, how much protien should I take in as well?



And does running after you work out matter?
I don't do it the other way cuz I get to tierd

Try doing one at a time. Either lose most of the fat and try to build muscle or build muscle and then lose all the fat. IMO, you'll be able to concentrate on doing one at a time.

When you bulk, you're suppose to get at least 1.5 g of protein for every pound you weigh.

Don't do cardio after/before lifting, you're using too much energy. Spread them apart from each other in the day so you'll still have energy to do the other later on.

[Remy Martin]

Heres a picture of MagnusMadness (http://img377.imageshack.us/img377/613/dsc00001ys2.jpg) deadlifting 405 lbs

and if youre not deadlifting in your program then you need to its one of the best exercises you could possibly do

on a side note, i could give 2 shits about neg rep but if youre going to do it at least be man enough to leave a name.

[MagnusMadness]

Heres a picture of MagnusMadness (http://img377.imageshack.us/img377/613/dsc00001ys2.jpg) deadlifting 405 lbs

.

Thx man...

This is for all the people who wanted to see a pic. Dude, the quality of that picture is impeccable to be a camera phone...awesome.

[b1gazn]

this running shit isnt any fun. I've gotta learn how to swim well, oppose to doing the wrong form completely wrong.

I use to do deadlifts but it was too much work to take the weights off of the bar. Deadlifts also exhausted my body to the point where I couldnt finish the rest of my workout.

Yesterday I tried my biggest squat, which was 270 lbs. The most I've tried before this was 200 lbs. I know that I can squat a hell of a lot, even though I just started to workout, but it was hard telling if my form was good or if my form was some bullshit.

Oh yeah I also ordered some NO-Xplode, so hopefully I can push myself a little harder.

[MagnusMadness]

Yesterday I tried my biggest squat, which was 270 lbs. The most I've tried before this was 200 lbs. I know that I can squat a hell of a lot, even though I just started to workout, but it was hard telling if my form was good or if my form was some bullshit.

.


The most important thing is that you squat all the way down, no fucking excuses. Once you build a little hip flexability, you'll be able to squat below parallel. Now, about form...without seeing you I can only tell how you are supposed to do it.

From an upright and locked out position....break your hips first, followed by your knees, coming back on your heals....once your in the hole, drive your heels through the floor exploding up. Wash, Rinse, Repeat.

Oh and don't round your back at any point in the lift, you should maintain the natural arch in your back throughout the squat.

[b1gazn]

snip
I know the form, but while I am doing my max, my form might have changed since it was my first time doing that much.

Im pretty sure that Im doing it right, but want some reassurance since I dont want to hurt myself doing that much weight.

[PBalla]

swimming
running
jumping rope

those are the three cardio activities i want to do, and do well, man this is such a general question, if im new to doing all three on a regular basis, how do i start going about losing weight via those mehtods? man, i know what i want to say in my head but can't type it out...sorry if you cant understand what i'm trying to get at, basically i think i want a schedule, or like what is a good amount to do of each to see results!

[b1gazn]

swimming
running
jumping rope

those are the three cardio activities i want to do, and do well, man this is such a general question, if im new to doing all three on a regular basis, how do i start going about losing weight via those mehtods? man, i know what i want to say in my head but can't type it out...sorry if you cant understand what i'm trying to get at, basically i think i want a schedule, or like what is a good amount to do of each to see results!
If you did atleast 30 mins of cardio on your off days of weight training then you should be fine.

You've gotta also eat healthy.

[Soldier Zero]

Heres a picture of MagnusMadness (http://img377.imageshack.us/img377/613/dsc00001ys2.jpg) deadlifting 405 lbs

Deadlifting in pants is like impossible for me; feels too confined and hot.

[b1gazn]

Deadlifting in pants is like impossible for me; feels too confined and hot.
the damn truth, workingout with long clothing is too hot.

[MagnusMadness]

Deadlifting in pants is like impossible for me; feels too confined and hot.


They're the very thin stretchy kind...not TOO hott...I wear them at times when I deadlift because I scrape the shit out of my shins if I don't tape them up or wear pants or both. I've had more luck with the athletic tape though (looks cool too heh.)

[Soldier Zero]

They're the very thin stretchy kind...not TOO hott...I wear them at times when I deadlift because I scrape the shit out of my shins if I don't tape them up or wear pants or both. I've had more luck with the athletic tape though (looks cool too heh.)

Hm, I should check out a pair.

[Green]

Any deals on decent weight gainer? Looking for max calories per $ here.

[JuiceM0nkey]

Yesterday I tried my biggest squat, which was 270 lbs. The most I've tried before this was 200 lbs. I know that I can squat a hell of a lot, even though I just started to workout, but it was hard telling if my form was good or if my form was some bullshit.

Oh yeah I also ordered some NO-Xplode, so hopefully I can push myself a little harder.

Be careful dude, 70 lbs increase is alot even on squats! Try increasing like 20 or 30 lbs at a time. Also if your going for 1 rep max's, I hope your in a squat kage. It's alot safer. Trust me you don't want to fuck yourself up like i did and have surgury, and go through 4 months of rehab:sad:
http://www.shoryuken.com/forums/showthread.php?t=73454&page=49

On a side note...Your be very happy with the Xplode, make sure you do the whole 3 scoops. I tried and be a cheap ass and just use 2 scoops to make it last longer and did'nt fell anything! As soon as I did 3 scoops, it was a world of difference!

[denjin]

Be careful dude, 70 lbs increase is alot even on squats! Try increasing like 20 or 30 lbs at a time. Also if your going for 1 rep max's, I hope your in a squat kage. It's alot safer. Trust me you don't want to fuck yourself up like i did and have surgury, and go through 4 months of rehab:sad:
http://www.shoryuken.com/forums/showthread.php?t=73454&page=49

On a side note...Your be very happy with the Xplode, make sure you do the whole 3 scoops. I tried and be a cheap ass and just use 2 scoops to make it last longer and did'nt fell anything! As soon as I did 3 scoops, it was a world of difference!

I want to do squats and deadlifts...but man...fucking up is just too real a scenario.

"Yeah, I had bad form on that ONE day..."

[marn]

20lbs a month.. Can it be done? How so?

[b1gazn]

20lbs a month.. Can it be done? How so?
if you lose more then 2 lbs in one week, it can be deadly to your health. If your body loses that much weight then there will be malnutrition in your diet. Losing a pound a week means that you have burnt off 3500 calories in that one week. Thats an average of 500 calories in a day. Imagine trying to lose 2 lbs a week. That means that you will have to cut your calorie count by atleast 1,000 calories in one day. That is not enough food to properly run your body, especially if you try to work out, you wont have enough energy to exercise.

Honestly, stop eating junk food and eat healthier foods. There really isnt a replacement for a good diet, other then having a good workout regimen. Even if you workout hard, it doesnt do much when your diet stays the same. Its about hard work, you wont get anywhere unless your motivated and push yourself.

If you want instant results you should first gain muscles then lose weight. Its easier to gain the muscles, making the fat look less.

Good luck

Damn, I think I did hurt my back. There is a small knot in my back, with some soreness. Ima try to get a massage and hopefully shit will be straight. That is the reason why I hate working my legs.

[MagnusMadness]

if you lose more then 2 lbs in one week, it can be deadly to your health. If your body loses that much weight then there will be malnutrition in your diet. Losing a pound a week means that you have burnt off 3500 calories in that one week. Thats an average of 500 calories in a day. Imagine trying to lose 2 lbs a week. That means that you will have to count your calorie count by atleast 1,000 calories in one day. That is not enough food to properly run your body, especially if you try to work out, you wont have enough energy to exercise.




eh, it's not unheard of for someone new to lose more than a couple pounds a week...The goal should be 1% of your body weight a week...so a 300lb person could easily lose 3lbs of fat a week...any more than that definitely wouldn't be deadly...but you could rest assured that his body is burning muscle for fuel alongside the fat. Which isn't desirable...but not necessarily dangerous...

Oh and I definitely burn WAY over 500 cals a day...between resting metabolism, the thermogenic effects of food, and my high level of activity....this is why I have to eat so much to gain weight. To lose one pound a week you would have to be in a caloric deficit of 500 cals a day...meaning if you ate 2000 cals in a day you would need to burn 2500 cals....

One of my clients has lost roughly 25lbs in less than 2 months....made a HUGE difference.


Damn, I think I did hurt my back. There is a small knot in my back, with some soreness. Ima try to get a massage and hopefully shit will be straight. That is the reason why I hate working my legs.

Your back is more than likely just tight...try stretching a little...that's perfectly normal. If you hurt yourself you would DEFINITELY know it FOR SURE. Your lower back tightens up and gets sore just like everything else when it gets a lot of work.

[b1gazn]

yeah, stretching has done a lot of good.

I JUST DID MY FIRST OFFICIAL PULL UP.

I almost cried. :sad: :wow: :amazed:

[bill_rizer]

what do you think of this as a work out plan for chest,shoulders,triceps

Bench press - 4worksets/burnout
Pullovers - superset
Bench Press (close hand grip) - 4worksets/burnout
Flyers - superset

Shoulder Press seated barbell - 4worksets/burnout
Lateral Raises dumbell/cable - superset

Bar Bips - 4worksets to failure
Tricep Pushdowns cable - superset

What you think? is that too much or too less, I can handle more if you think I need too, also like I mentioned before I want bigger arms which needs me working on my triceps.

[MagnusMadness]

what do you think of this as a work out plan for chest,shoulders,triceps

Bench press - 4worksets/burnout
Pullovers - superset
Bench Press (close hand grip) - 4worksets/burnout
Flyers - superset

Shoulder Press seated barbell - 4worksets/burnout
Lateral Raises dumbell/cable - superset

Bar Bips - 4worksets to failure
Tricep Pushdowns cable - superset

What you think? is that too much or too less, I can handle more if you think I need too, also like I mentioned before I want bigger arms which needs me working on my triceps.

When you say superset....are you saying you are supersetting bench press with pullovers for the same number of sets?? Cuz if you are that puts you over 30 sets for the day and that's ludicrous. If you are concerned with growth, it's all about the diet dude, like I said before...Provide your body with training stimulus and enough calories to respond to said stimulus...if you aren't gaining weight, guess what....you aren't getting bigger.

Please guys...Don't be the retards that I make fun of everywhere I go...I want you guys to be better than that. And being better than that means forgetting about a certain body part getting bigger and focus on growing proportionately with a balanced workout...meaning that bigger muscles get worked more than the smaller ones....not the muscles you WANT to be bigger getting worked more.

It just urks me everytime somebody says, "I want a bigger chest/arms" I get so tired of that I could absolutely die....you never hear somebody say they want bigger legs or more back width...

And bill I'm not raggin on you or anybody else....this is just a rant.




If you MUST use a body part split...do something like chest/tri's, back/bi's, and legs...if you want to work out a 4th day do shoulders and arms, but make it a light day...don't spend an hour and a half hitting the smallest muscles on the body.

[bill_rizer]

no lol just one superset with 12 reps max.

ha yea no worries I know its not just about my arms I want to be bigger all over, I know I gotta eat more and put on weight.

Like I said before I kinda reached a stale mate in growing which means Im not eating or getting enough calories.

I just wanted too know if I was over doing it with a workout like that. which actually I havent started yet but thought about doing after this phase im in is over which is not far off.

[mr. newbie]

i have dumbbells and no bench. i'm trying to work my chest. i know of pushups and well thats it. another exercise would be great thx!

[Soldier Zero]

i have dumbbells and no bench. i'm trying to work my chest. i know of pushups and well thats it. another exercise would be great thx!

Not sure if you could do anything else with just that.

This is pretty scrubby to ask, but just wondering if taking my protein shake an hr before I lift is good or no? I don't think I've heard anyone mention something of that sort to my knowledge.....or I just missed it.

[MagnusMadness]

Not sure if you could do anything else with just that.

This is pretty scrubby to ask, but just wondering if taking my protein shake an hr before I lift is good or no? I don't think I've heard anyone mention something of that sort to my knowledge.....or I just missed it.


Some people drink one just before, during, and/or after. I usually eat an hour or so before I lift and drink a shake afterwards.

[Jorant]

They're the very thin stretchy kind...not TOO hott...I wear them at times when I deadlift because I scrape the shit out of my shins if I don't tape them up or wear pants or both. I've had more luck with the athletic tape though (looks cool too heh.)

I would have expected you to be MUCH bigger dead lifting so much weight. My max deadlift I've ever bothered with was 225... never cared to go higher...

[Jorant]

Not sure if you could do anything else with just that.

This is pretty scrubby to ask, but just wondering if taking my protein shake an hr before I lift is good or no? I don't think I've heard anyone mention something of that sort to my knowledge.....or I just missed it.

From all my time lifting and studying body building, I think the body would just use it for energy. There's a period your body goes through after lifting that take protein to rebuild, and not before. Can it hurt? I'm sure it can't, but I really doubt it helps too much, either. I always eat some light carbs first, hit the weights, and then get right to protein afterwards... and don't forget the carbs after, too. Just a protein shake will get you nowhere if there's little to no carbs in it. The protein is used to rebuild the muscle, the carbs are the vehicle to get them there. Remember that.

[Soldier Zero]

Before and after I lift, I get 37 g protein and 25 g of carbs.

Thanks Magnus and Jorant, was just thinking about it.

[TheChosenOne]

I started bulking about a month ago and I am gaining weight pretty good the only problem is that my strength isn't really improving.

My routine goes like this

Monday: glute ham raises 5 sets 10-15 reps
leg curls 5 sets 8-10
squats 4 sets 5-10 reps
leg press 4 sets 6-8
leg extensions 4 sets 10-25 reps


Thursday: standing calve raises 5 sets 15-20 reps
seated calves raises 5 sets 15-20 reps
Incline bench 4 sets 7-15 reps
Bench press 3 sets 6-8
weighted dips 3 sets 5-12 reps
machine flyes 2 sets 8-10 reps

Saturday: same calf exercises
Deadlifts or stiff-legged 4 sets 5-10
pull-ups 4 sets 5-12
bent over rows 4 sets 8-10
wide grip pull-downs 3 sets 8-10
some other back exercise 2 sets 8-10
preacher curls 3 sets 10

Any suggestions?

[Jorant]

My only real suggestion would be to hit some areas harder than you are doing. You gotta remember two things: A) after doing the same motion over and over, your body will adapt,and you won't get as much out of the same work out that really helped you grow a few months ago. B) Different exercises and movements effect the muscle differently. I like what you're doing for legs, but where's the arms? What about a bit more for chest? For arms you are doing preacher curls, which aren't so hot for biceps.... and that's all. No delts? No tris? Your bench will do SOME delts and a tiny bit of tris, but you need more focus there. What about midsection exercises? Also, deadlifts are a great full body workout as well.

Anyone reading this that's SERIOUS about gaining muscle, and a nice physique should buy Arnold Schwarzenegger's body building encyclopedia. It's a must, no matter what level you're at. Skip those "men's health" mags... those mags are under the assumption that you're constanty overweight/under muscle. Have you seen the actual editors that do the mag? They're a joke. Skinny, flabby nobodies are telling me how to look good? Yeah, right.

Good luck.

[mr. newbie]

magnus how are you training motions? is that like working several muscles at a time?(like a lunge)

[denjin]

Jorant, have you read that book? Any specific things you want to mention?

Anyone else read that book?

[MagnusMadness]

I would have expected you to be MUCH bigger dead lifting so much weight. My max deadlift I've ever bothered with was 225... never cared to go higher...

Um...thanks?? Heh

I may not look it but I was prolly 185ish in that pic....I'm around 193 now at around 12% BF and 5'10". I'm not "little".

I'll come back to the other questions in a moment.

[MagnusMadness]

Jorant, have you read that book? Any specific things you want to mention?

Anyone else read that book?

I have it and haven't bothered reading most of it.

It's got some good stuff and definitely worth buying....but there are better books to get that would teach you more about putting together, balancing, and periodizing a program.


magnus how are you training motions? is that like working several muscles at a time?(like a lunge)

The simple answer is yes...I train movements (push ((horizontal/vertical)), Pull ((horizontal/vertical)), quad, and hip dominant movements. With some accessory work each workout.) And each of my main lifts works several muscles...some more than others (deadlift)

A lunge for instance, is a "quad dominant" exercise. But it also uses the hip flexors and extensors if performed correctly, even the small outer thigh muscles are called upon for stabilization...

The body was made to function as a unit. Hence why the most natural human movements use many muscles simultaneously to carry out the task. Understanding the concept of movement planes can help one to balance their workout routines... For instance, in the case of my current upper/lower split...when I train upper body, I may start with the bench press, which is a horizontal push, well I know that for my routine to be balanced I need to pull on a horizontal plane as well, so my next exercise might be a dumbell row. Get the picture?


TheChosenOne...


I wrote a pretty damn good full body routine and periodized it for another forum member earlier in this thread. You might want to try it and see how you like it. It's quite a few pages back. It's also a 3 day routine, resting a day before each workout. You might see my routine posted too, but ignore that and keep goin back to find the one I wrote for shu.

[Jorant]

I am not with Magnus. The book is amazing. I owe my great physique to it. It has answered, and continues to answer, many questions. Just abuot anything you could want to ask is in there. What are you asking for, exactly, denjin? PS: It's a whoping 20 bucks.... of course, I bought mine from Media Play who's now long gone.... Barns and Noble, maybe?

[Jorant]

Um...thanks?? Heh

I may not look it but I was prolly 185ish in that pic....I'm around 193 now at around 12% BF and 5'10". I'm not "little".

I'll come back to the other questions in a moment.

Well, not saying little, but for that weight.... I'm surprised. :)

[MagnusMadness]

I am not with Magnus. The book is amazing. I owe my great physique to it. It has answered, and continues to answer, many questions. Just abuot anything you could want to ask is in there. What are you asking for, exactly, denjin? PS: It's a whoping 20 bucks.... of course, I bought mine from Media Play who's now long gone.... Barns and Noble, maybe?


eh, it's a little outdated. But I guess it's worth buying. No way I would even want to read the entire thing. It's bigger than the book I have to read for my next certification (ISSA). And has no where near the level of sophistication or wealth of information.

EDIT

perhaps the book would've been more useful a couple of years ago. But I owe nothing of what I know to that book. So that tells you something.

[Du Fugitive]

Arnold's Encyclopedia is outdated and has bad information in it at times, but I still own it. It's cheap for what it is, and it's a good place to start so long as you don't take it too seriously.

[Jorant]

Arnold's Encyclopedia is outdated and has bad information in it at times, but I still own it. It's cheap for what it is, and it's a good place to start so long as you don't take it too seriously.

Example of bad info?

[PBalla]

says you have to talk like arnold before u begin to weightlift :)

[MagnusMadness]

Example of bad info?

The only advice I'm going to take from a drug using bodybuilder would be what drugs to use.


Arnold's Encyclopedia is outdated and has bad information in it at times, but I still own it. It's cheap for what it is, and it's a good place to start so long as you don't take it too seriously.

I'm behind you 100%

[Soldier Zero]

Breakfast sucked, there were no eggs. :sad:

Ended up eating peanut butter, orange juice, and protein shake.

[TheChosenOne]

My only real suggestion would be to hit some areas harder than you are doing. You gotta remember two things: A) after doing the same motion over and over, your body will adapt,and you won't get as much out of the same work out that really helped you grow a few months ago. B) Different exercises and movements effect the muscle differently. I like what you're doing for legs, but where's the arms? What about a bit more for chest? For arms you are doing preacher curls, which aren't so hot for biceps.... and that's all. No delts? No tris? Your bench will do SOME delts and a tiny bit of tris, but you need more focus there. What about midsection exercises? Also, deadlifts are a great full body workout as well.

Anyone reading this that's SERIOUS about gaining muscle, and a nice physique should buy Arnold Schwarzenegger's body building encyclopedia. It's a must, no matter what level you're at. Skip those "men's health" mags... those mags are under the assumption that you're constanty overweight/under muscle. Have you seen the actual editors that do the mag? They're a joke. Skinny, flabby nobodies are telling me how to look good? Yeah, right.

Good luck.

Yeah, I ill probably see if I can add a day specifically for abs and arms. I thought I could leave them out because of the compound lifts but when I think about it, they do need more work than what I am doing. Appreciate the response.

*MagnusMadness- Appreciate it, ill check and see if I can find it.

[Jorant]

The only advice I'm going to take from a drug using bodybuilder would be what drugs to use.



I'm behind you 100%

By no means whatsoever is this a flame or a dis, but I have to know whom I talking to to know what advice to take. There's no telling who here's a 220 lb fat guy giving weight training and health advice. The man knows what he's doing... but... again, I'll drop it. Just would like to know how advanced you guys are when giving out advice to go against something that has helped me a ton. Do you know what I'm saying?

But, I love to hear everyone's opinions.

[MagnusMadness]

By no means whatsoever is this a flame or a dis, but I have to know whom I talking to to know what advice to take. There's no telling who here's a 220 lb fat guy giving weight training and health advice. The man knows what he's doing... but... again, I'll drop it. Just would like to know how advanced you guys are when giving out advice to go against something that has helped me a ton. Do you know what I'm saying?

But, I love to hear everyone's opinions.

Well, everyone here's seen my picture now. And you know I mean business. Secondly, I'm probably the only certified trainer, and I'm going for another more advanced certification at the moment.

I get paid...........to get results......and I still have a job. Everything is theory and anecdotal until you get to that level.

How many years have you been lifting?

Retrospectively, I now realize the same people who helped me get started, and helped me tremendously, didn't know shit for real. They knew only what they needed to know to get through each workout. And at first, that's all you need. But at some point down the line, you need to get your shit together.

Arnold is the man....genetically gifted to say the least. But there is so much more information available now on the subject that he knew nothing about....that's not dissing him. But you have the ability now to acquire as much meticulous information as possible. So the book is a good start but don't stop there.

[Jorant]

Well, everyone here's seen my picture now. And you know I mean business. Secondly, I'm probably the only certified trainer, and I'm going for another more advanced certification at the moment.

I get paid...........to get results......and I still have a job. Everything is theory and anecdotal until you get to that level.

How many years have you been lifting?

Retrospectively, I now realize the same people who helped me get started, and helped me tremendously, didn't know shit for real. They knew only what they needed to know to get through each workout. And at first, that's all you need. But at some point down the line, you need to get your shit together.

Arnold is the man....genetically gifted to say the least. But there is so much more information available now on the subject that he knew nothing about....that's not dissing him. But you have the ability now to acquire as much meticulous information as possible. So the book is a good start but don't stop there.

Nice reply. I guess I got lucky with my training, but this book is what got me where I am today. I admit my diet and discipline got me where I am. Not everyone wants to do what it takes.

Hardcore lifting? About two years. I've been into a good balanced diet for about 3 or so.

[MagnusMadness]

Nice reply. I guess I got lucky with my training, but this book is what got me where I am today. I admit my diet and discipline got me where I am. Not everyone wants to do what it takes.

Hardcore lifting? About two years. I've been into a good balanced diet for about 3 or so.




NOW you're talking....it was YOU that got results!! You didn't get lucky man, you got serious. When someone first starts lifting, results come easy, and if you are serious they come even faster...give yourself more credit and the book less. You will never hear me give credit to any book as for my own results. I did the work. ME.


I wasn't trying to diss you in any way. Sorry if thats' how I came off. I'm just saying, I know what I'm doing and there are lots of people who aren't huge that do too. And you're right to be skeptical of who you take advice from. But DEFINITELY don't limit the advice you receive from people who use performance enhancing drugs....because they don't have to know what they are doing. I'm not dissing bodybuilders or steroids, cuz I have done a cycle or two myself. But at the same time, when I did my first cycle, I didn't know shit and I gained over 20lbs. A friend of mine took a week off mid cycle...gained almost 5lbs that week...

Some of the things I've learned and applied to my training...were things I read in scientific studies...research done by scientists and doctors, they were prolly overweight too. heh.

[Du Fugitive]

You have to consider that the book was last updated something like 8 years ago. In that time, exercise science/nutritional science/our understanding physiology has exploded.

Even Arnold acknowledges things will change as we learn more in his book.
It's not luck really. A lot of what he advocates is still sound today, but getting the details right is fairly important too. There's really no luck to your gains, but there is a chance you could have been more efficient about it.

The nutrition/diet section of the book some updating (white rice lol).
There are myths Arnold likes to hold onto and acknowledges that he and science will disagree like over whether you can isolate upper/lower pecs for hypertrophy.
A lot of program information needs to be updated, and like MagnusMadness said, it's hard to trust an advanced program designed by a juicer if you don't juice.

There's other stuff, but I'm too lazy to pull out the book and read through it again.

[Jorant]

One thing I will acknowledge as horse shit was the fact that Arnold thinks you can expand the rib cage by doing pull overs. I just can't help but think this is crazy. :looney:

Otherwise, live and learn.

[adonis_minus_20]

Some of the things I've learned and applied to my training...were things I read in scientific studies...research done by scientists and doctors, they were prolly overweight too. heh.

Having knowledge and being able to apply it to yourself are two entirely different things. Just because someone can't do it themselves, doesn't mean they don't know how, or can't teach someone else.

Jim

[JuiceM0nkey]

One thing I will acknowledge as horse shit was the fact that Arnold thinks you can expand the rib cage by doing pull overs. I just can't help but think this is crazy. :looney:

Otherwise, live and learn.

The only thing that will expand your rib gage along with your jawline and other key internal organs is ALOT of GH....Growth Hormone!:rofl:

[Jorant]

The only thing that will expand your rib gage along with your jawline and other key internal organs is ALOT of GH....Growth Hormone!:rofl:

Which was, of course, not touched upon. ;)

From the pics I saw about your pec ripping, you seem to be fairly big and in good shape. Anyone here have pics of themselves? Anyone here body building, or just comp lifting?

[denjin]

I guess the book is about as general as I expected.

What's the title of the book?


Also, why has no one made the:
"It's lame 'cause some guy in a cubicle wrote it. Not Arnold."
argument?

[MagnusMadness]

Which was, of course, not touched upon. ;)

From the pics I saw about your pec ripping, you seem to be fairly big and in good shape. Anyone here have pics of themselves? Anyone here body building, or just comp lifting?

I actually bodybuild....I just have pretty strong legs and back. I don't do any powerlifting or O-lifting. Although after I finish my current program I plan to change protocols and gear my training more towards strength just for fun. Of course I'll post up the split/periodization when the time comes.

[denjin]

Do warm up sets speed up muscle growth?
Or is it purely about injury avoidance?

I'm not talking about fat content or calories, but mass of food.
How many Big Macs should I be eating every two hours?
I think I eat about a Big Mac every couple of hours, though I should probably be eating two Big Macs or possibly three Sourdough Jacks every two/three hours.

[AkumaTX]

anyone know of a good diet plan. My friend lost weight but now seems to be gaining it back with muscle and she dont want that. She is skinny and fit, but doesnt like the muscle type look. Any tips?

[Jorant]

anyone know of a good diet plan. My friend lost weight but now seems to be gaining it back with muscle and she dont want that. She is skinny and fit, but doesnt like the muscle type look. Any tips?

Don't lift! Just do cardio. The end. If gaining muscle was so easy, we'd all be buff. Diet to lose muscle? That's a new one.

[AkumaTX]

not to lose muscle but she went from a size 2 to a size 4 and she is worried? I told her msybe working out just increased ass size or something. She wants to be 105-108 again, but shes at 112. 5'3

[Jorant]

not to lose muscle but she went from a size 2 to a size 4 and she is worried? I told her msybe working out just increased ass size or something. She wants to be 105-108 again, but shes at 112. 5'3

I thought you were saying she was gaining muscle, and she was mad about it. lol.

If THAT's the case, limit carbs and do cardio! I stay away (or try real hard to) from saturated fats. Cardio and keep exercising. The body is taking in more calories than she's burning, to be more blunt.

[denjin]

Do warm up sets speed up muscle growth?
Or is it purely about injury avoidance?

I'm not talking about fat content or calories, but mass of food.
How many Big Macs should I be eating every two hours?
I think I eat about a Big Mac every couple of hours, though I should probably be eating two Big Macs or possibly three Sourdough Jacks every two/three hours.


Alright shu, as promised ur full body program...to be done in this fashion...on/off/on/off/on/off/off.

Day 1:
Squats (quad dominant)
Bench Press (horizontal push)
Bent Rows (horizontal pull)
Hyper Extensions (hip/ham dominant)
Standing BB Military Press (vertical push)
Close Grip Lat Pulldowns (vertical pull)

Day2:
Deadlifts (hip/ham dominant)
Pull ups (assisted or weighted, just get the reps desired) (vertical pull)
Dips (vertical push)
Lunges (quad dominant)
Close Grip Pulley rows (horizontal pull)
Incline Press (not TOO steep) (Horizontal Push

Day3:
Front Squat or Hack Squat (quad dominant)
Seated DB Military Press (vertical push
Wide Grip Lat Pulls (vertical pull
Stiff Legged Deadlifts (hip/ham dominant)
Decline Press (horizontal push)
DB Rows (horizontal pull)

Since you are kinduva newb, I want you doing 12-15 rep sets the first couple weeks with this program....once you are CERTAIN that form is flawless and stabilizers are up to the challenge of heavier weights...periodize in this manner

Week 1: 3x6-8 reps
Week 2: 3x8-12
Week 3: 3x10, supersetting movements on opposing planes....for example...on day 1 week 3 you would superset bench presses and bent rows...and superset the arnolds and CG lat pulldowns.
Week 4 (UNLOAD): 2x15 light weights.
Repeat....except next week 4, instead of unloading...just take the week off. At this point, you might try a different program or a different form of periodization....If you like it alot, then after the third cycle, start changing exercises, keeping them on the corresponding movement planes..and definitely change forms of periodization...I like undulating periodization too. Or you could do linear too...here's a couple examples

Undulating:
Week 1: 3x10
Week 2: 5x5
Week 3: 4x8
Unload

Or

Linear: Accumulation
Week 1: 3x8
Week 2: 4x8
Week 3: 5x8
Unload.

The exercises that say BB or DB, I want you using that particular aparatus (sp?)....for some of those pressing exercises, it's up to you, barbell or dumbells whichever you prefer...I listed the different movement planes in italics so you can kind of see how I put together this program, also...if you want to change up exercises from time to time you can do so, just make sure the exercise you are swapping out is in the same movement plane, so as not to fuck up the program I laid out. For instance....You want to do dips instead of military presses....well they are both vertical pushing movements, so you could swap those out at will.

You don't have to train to failure, but with intensity...since you are periodizing rep schemes you will want to keep a journal so you know what weights you are using for what reps....feel me?

I think that's it...hope that helps...If I remember something else that's important I'll post up later.

For the on/off/on/off/on/off/off, are you supposed to be doing cardio on off days? Or just not do cardio period until you've 'given up' on lifting?

[$|-|U(V)AYeL]

The only thing that will expand your rib gage along with your jawline and other key internal organs is ALOT of GH....Growth Hormone!:rofl:

Which is released when you do compound exercises :arazz:

Edit: I haven't been keeping up with my works :sweat: lack of ride, some problems I had to deal with.. i'll be back on track tommorow. Diet is already back on track.

BTW, Anybody else love ZMA? Deep dreams and my member seems to be loving it too when I wake up hard as a rock lol :rofl:

[MagnusMadness]

For the on/off/on/off/on/off/off, are you supposed to be doing cardio on off days? Or just not do cardio period until you've 'given up' on lifting?

The off days are just days you don't lift....do whatever else you want to on those days. If I was cutting then cardio would be fine there. If I was bulking, I might just keep cardio to a minimum.


Do warm up sets speed up muscle growth?
Or is it purely about injury avoidance?

I wouldn't say it hastens muscle growth, but your lifts might be better and you'll have a much lower chance of injuring yourself..here's a piece of an article I pulled from another site.


There are generally a few activities that I see people implementing preceding a bout of resistance training: some form of cardiovascular activity for 5-10 minutes, static stretching, and/or a specific warmup for the actual lift to be performed. It's great that they're trying to do something to prepare themselves for lifting, but most trainees are misguided in the warmup department. Of course, many trainees don't implement any form of warmup at all. This is a big mistake; there are many benefits to a properly implemented warmup routine:

Improved nervous system function
Increased sensitivity in nerve receptors
Faster nerve impulse transmissions

Increased core and muscle temperatures
Lower level of muscle viscosity
Improved blood flow to muscles
More efficient uptake of oxygen from blood
Improves muscle flexibility and joint ROM
More forceful contraction and rapid relaxation of muscles

A more thorough lubrication of joint structures
Acclimation of soft tissue to increased loading
Activation of inhibited muscle groups
A marked decrease in the chance of sustaining an injury


I'm sure this isn't an exhaustive list of all the benefits of a proper warmup, but if those aren't reasons enough for you to perform a warmup, then I don't know what is.


I'm not talking about fat content or calories, but mass of food.
How many Big Macs should I be eating every two hours?
I think I eat about a Big Mac every couple of hours, though I should probably be eating two Big Macs or possibly three Sourdough Jacks every two/three hours.

I'm not sure there is a desired "mass" of food to be eating. If your goal is 500 cals a meal, you take in 500 cals...regardless of the size of the meal....Higher calorie foods will be in smaller portions than it's leaner counterparts. I've said this before, my breakfast is pretty fuckin huge. Then my lunch might be a couple PBJ's and a big glass of milk.

You really eat a big mac every couple of hours?? Now I am definitely not the best example of "eating clean" But fast food just isn't good for the most part...Don't get me wrong, I still eat out on a regular basis, but mostly for reasons of convenience. Now, it sounds like your bulking, so if you start putting on a bunch of fat, it might be time to eat a little cleaner.

[Monkey]

If you lift one day, and are still sore the next, you shouldnt lift that specific area right?

Also, what kind of things should I eat after the workout?


-m0nkey

[BEEFCAKE]

Yes what is a good post workout meal/supplement?

A protein shake/ balanced meal sufficient?

I was reading about this post workout supplement called Surge, but its hard to come by/found only on the net, thanks!

[Jorant]

Yes what is a good post workout meal/supplement?

A protein shake/ balanced meal sufficient?

I was reading about this post workout supplement called Surge, but its hard to come by/found only on the net, thanks!

Try to take protein within 45 mins of working out... liquid gets processed by the body faster than solids. There are some foods that the body digests proteins better than others. I say get a good protein shake and get some good carbs afterwards to help the protein get there. Banana and a protein shake? Everyone's different, and your milage may vary.

[$|-|U(V)AYeL]

Yes what is a good post workout meal/supplement?

A protein shake/ balanced meal sufficient?

I was reading about this post workout supplement called Surge, but its hard to come by/found only on the net, thanks!

Post-workout shake:
Creatine - read up the benefits somewhere else lol too many
Glutamine-helps recovery
Whey-fastest digesting protein
Dextrose (gatorade)-shoots up your insulin levels which shuttles nutrients into your cells, in this case protein/creatine goes directly into muscles
Vitamine E-your body releases a lot of free radicals and this helps you deal with those and help you recover faster so you can workout quicker

If you don't wnat to buy seperately Chocolate Milk has antioxidants, whey, and sugar in it so it's good. take that with some creatine and you're good.

[denjin]

You really eat a big mac every couple of hours?? Now I am definitely not the best example of "eating clean" But fast food just isn't good for the most part...Don't get me wrong, I still eat out on a regular basis, but mostly for reasons of convenience. Now, it sounds like your bulking, so if you start putting on a bunch of fat, it might be time to eat a little cleaner.

Naw, naw, man. Well, I (subconciously I guess) measure my meals by mass. Be it two pieces of lean steak and rice, or 2-3 gorditas from Taco Bell. That's why I was asking about mass of food.

Damn...if you're going by calorie count, and you're eating something like lettuce. You'd need like, 3 TONS of lettuce then I guess.



By the way, I posted the workout cause some guy was asking about it in an earlier post.

Edit: "More forceful contraction and rapid relaxation of muscles"
Better contraction?? Then that's more lifting...hm.

[MagnusMadness]

Damn...if you're going by calorie count, and you're eating something like lettuce. You'd need like, 3 TONS of lettuce then I guess.

.

Well you do measure in mass at times....for instance, I eat 4 eggs, 2 pieces of toast, half a cup of oatmeal, and 2 cups of milk for breakfast. But I also know how many calories each of those servings has, and after a little butter my breakfast is around 1000 calories. You measure calories, by how many calories you want, you know how much food you need.


Edit: "More forceful contraction and rapid relaxation of muscles"
Better contraction?? Then that's more lifting...hm

You may be able to lift more efficiently yes...noticeably?? I don't know. I don't think you will see any marked differences in growth though. Hypertrophy will occur whether you get 6 reps or 8 namsayin??

[MagnusMadness]

Remy martin's not one to brag, but I thought I'd let you know since I've been working with him, he's put on as much as 10lbs and has nearly doubled his front squat numbers while improving significantly on EVERY single lift.

You fuckers need to start takin notes!!! heh.

[b1gazn]

I got N.O Xplode today and we'll see how it improves my energy level during workouts.

[mr. newbie]

ok so i looked in the mirror and did a nice workout today and yesterday. finally found the page in working out for dummies with the plan so i have no excuse. i'm gettin kinda muscular! problem is you can only see it when i flex.:sad:

:d: i just immediatly conjured up an image of some guy doing dyanmic anime poses while flexing and not being able to breathe.

[MagnusMadness]

ok so i looked in the mirror and did a nice workout today and yesterday. finally found the page in working out for dummies with the plan so i have no excuse. i'm gettin kinda muscular! problem is you can only see it when i flex.:sad:

Well don't be the guy that goes around flexed all the time.

[Jorant]

Once you lose so much fat, flexed and not flexed are almost the same. Only my triceps stand out a bit more when I flex my arms, and not a whole bunch else. As Magnus said, don't look retarded walking around flexed... People will notice/laugh.

[denjin]

Walking around flexed 24/7...?????

Whoa. Weird.


I want the cutness, but it sickens me that cardio hurts your bulking up. Doesn't really matter I guess, I don't look forward to cardio AT ALL.

The only good thing is that 20 minutes is superior to 60.

[MagnusMadness]

Walking around flexed 24/7...?????

Whoa. Weird.


I want the cutness, but it sickens me that cardio hurts your bulking up. Doesn't really matter I guess, I don't look forward to cardio AT ALL.

The only good thing is that 20 minutes is superior to 60.

It's not that cardio necessarily HURTS your bulk..but activity in general if you think about it. The more calories you burn doing ANYTHING, the more you must ingest to provide your body with the extra calories to build muscle.

Extra Calories=caloric surplus=bulk/gain weight

Not Enough Calories=caloric deficit=cut/lose weight

So if you are doing cardio to try and stay lean WHILE bulking up....keep in mind what I just said. I think if you are to do cardio while bulking it should be kept to a minimum and be used for reasons other than fat burning...like maintaining cardiovascular endurance or keeping speed up.

[b1gazn]

N.O. Xplode gave me so much energy. On my warm up run 10 mins seems like forever but I was able to reach 10 mins without being fatigued.

So far so good, hopefully I wont have to rely completely on this supplement to workout.

[Shibuya]

N.O. Xplode gave me so much energy. On my warm up run 10 mins seems like forever but I was able to reach 10 mins without being fatigued.

So far so good, hopefully I wont have to rely completely on this supplement to workout.

dont do supplements!!!!!!!! i work out about 4 times a week and drink alot on weekends and still in shape....my one friend took supplements and the second he got off that he shrunk in size.....so he had to eat a crap load just to maintain...then after a while he wouldnt work out as much as he ate then he started gettin a lil fat....This is how i do my routine on the weekdays

Morning- wake up do about 60 situps and pushups. Eat a bowl of cereal wit low fat milk

Noon- Eat a Sandwich wit ham tomatoes, lettece cheese etc. Eat low fat chips or something similar and eat some fruit and drink anything except sodas
Work out for an hour after work from 4-5

Evening- Eat a well balanced meal of meat, vegetables, or salad. At the end of the night do about 60 pushups and situps

The key to getting fit is to balance your eating while exercising. yeah you can take hydroxcuts and all that other crap but in the long run it will hurt you. Yeah it might work faster but its really a drug...if you can take a pill and it raises your metabolism and reduces hunger something aint right.....you might as well just do cocaine!!!!!!!half the crap on the side of the bottle i have no idea what it is......if you eat right while exercisin i promise you that you will see results in 2 months.....and then you will have a good routine and it will become part of your everyday life....

[opticallyinviz]

dont do supplements!!!!!!!! i work out about 4 times a week and drink alot on weekends and still in shape....my one friend took supplements and the second he got off that he shrunk in size.....so he had to eat a crap load just to maintain...then after a while he wouldnt work out as much as he ate then he started gettin a lil fat....This is how i do my routine on the weekdays

Morning- wake up do about 60 situps and pushups. Eat a bowl of cereal wit low fat milk

Noon- Eat a Sandwich wit ham tomatoes, lettece cheese etc. Eat low fat chips or something similar and eat some fruit and drink anything except sodas
Work out for an hour after work from 4-5

Evening- Eat a well balanced meal of meat, vegetables, or salad. At the end of the night do about 60 pushups and situps

The key to getting fit is to balance your eating while exercising. yeah you can take hydroxcuts and all that other crap but in the long run it will hurt you. Yeah it might work faster but its really a drug...if you can take a pill and it raises your metabolism and reduces hunger something aint right.....you might as well just do cocaine!!!!!!!half the crap on the side of the bottle i have no idea what it is......if you eat right while exercisin i promise you that you will see results in 2 months.....and then you will have a good routine and it will become part of your everyday life....

Shut the hell up you stupid monkey.

[Shibuya]

[QUOTE=opticallyinviz;3293752]Shut the hell up you stupid monkey.[/QU

a canadian!!!!! well you could get in shape all you want but still u will be ugly!!!

[Jorant]

dont do supplements!!!!!!!! i work out about 4 times a week and drink alot on weekends and still in shape....my one friend took supplements and the second he got off that he shrunk in size.....so he had to eat a crap load just to maintain...then after a while he wouldnt work out as much as he ate then he started gettin a lil fat....This is how i do my routine on the weekdays

Morning- wake up do about 60 situps and pushups. Eat a bowl of cereal wit low fat milk

Noon- Eat a Sandwich wit ham tomatoes, lettece cheese etc. Eat low fat chips or something similar and eat some fruit and drink anything except sodas
Work out for an hour after work from 4-5

Evening- Eat a well balanced meal of meat, vegetables, or salad. At the end of the night do about 60 pushups and situps

The key to getting fit is to balance your eating while exercising. yeah you can take hydroxcuts and all that other crap but in the long run it will hurt you. Yeah it might work faster but its really a drug...if you can take a pill and it raises your metabolism and reduces hunger something aint right.....you might as well just do cocaine!!!!!!!half the crap on the side of the bottle i have no idea what it is......if you eat right while exercisin i promise you that you will see results in 2 months.....and then you will have a good routine and it will become part of your everyday life....

I'm sorry, but I just can't take it anymore. All this crap advice given to people for fitness. What are you suggesting? Why not just let people find out for themselves? No supplements? WTF? Enough with these stupid exercise and fitness advice plans. Eat low fat chips.... but eat cheese? Jesus.

[skitz]

flex!

[MagnusMadness]

dont do supplements!!!!!!!! i work out about 4 times a week and drink alot on weekends and still in shape....my one friend took supplements and the second he got off that he shrunk in size.....so he had to eat a crap load just to maintain...then after a while he wouldnt work out as much as he ate then he started gettin a lil fat....This is how i do my routine on the weekdays

Morning- wake up do about 60 situps and pushups. Eat a bowl of cereal wit low fat milk

Noon- Eat a Sandwich wit ham tomatoes, lettece cheese etc. Eat low fat chips or something similar and eat some fruit and drink anything except sodas
Work out for an hour after work from 4-5

Evening- Eat a well balanced meal of meat, vegetables, or salad. At the end of the night do about 60 pushups and situps

The key to getting fit is to balance your eating while exercising. yeah you can take hydroxcuts and all that other crap but in the long run it will hurt you. Yeah it might work faster but its really a drug...if you can take a pill and it raises your metabolism and reduces hunger something aint right.....you might as well just do cocaine!!!!!!!half the crap on the side of the bottle i have no idea what it is......if you eat right while exercisin i promise you that you will see results in 2 months.....and then you will have a good routine and it will become part of your everyday life....


I know this is a video game forum. But I worry about you guys sometimes.

[skitz]

I know this is a video game forum. But I worry about you guys sometimes.

the best diet? fire and water.

now eat!

[Jorant]

The other thing: You have to eat more than three meals a day to get that metabolism up. And the no hydroxycut? When I first started losing weight, I used it... and it really helped me right away. I don't use it now, but it was good to jump start me. I'll shut up now. I know you mean well, but just don't.

[BEEFCAKE]

this might sound stupid but, is it possible to bul up/stayin lean, their both contradictory, but Im hopin someone understands what Im askin.

thanks

[MagnusMadness]

this might sound stupid but, is it possible to bul up/stayin lean, their both contradictory, but Im hopin someone understands what Im askin.

thanks

Bulking while staying lean is very difficult. It requires a very precise diet. I prefer to just go way over maintenance cals and cut later.

[mr. newbie]

i cut out some cals and do about 2 sets of 6-15 reps per major muscle group.i eat total in the morning.i eat about ~2000 cals im guessing.

[Soldier Zero]

i cut out some cals and do about 2 sets of 6-15 reps per major muscle group.i eat total in the morning.i eat about ~2000 cals im guessing.

That's not too bad, I'm sure if you swap out some foods for others you can take out about another 2 or 3 hundred more cals if you want.

[JuiceM0nkey]

Getting ready to compete in bodybuilding again, start diet on Aug 21, day after my B-day. That will give me 10 weeks to drop down to around 3~4 percent bodyfat on stage. Going to try and weigh in at 175lbs at early weigh in and carb up to 180lbs by the time pre-judging comes around!

Shoulder is completely healed, its been almost 5 months now after surgury. My lifts are about 90% now.

1) Benching 315lbs for 5~6 reps
2) Squating 405lbs for 8 reps
3) Deadlifting 495lbs for 4 reps

Will post my 10 week out pics on Aug 21st, weighing at around 195 lbs right now!

[evilmuffinmanX]

is there a differance between the machine benchpress and the oldschool benchpress?

like 300lbs on the machine=oldschool benchpress or is it less? seems easier on the machine benchpress unless im just getting stronger! =x

[MagnusMadness]

Getting ready to compete in bodybuilding again, start diet on Aug 21, day after my B-day. That will give me 10 weeks to drop down to around 3~4 percent bodyfat on stage. Going to try and weigh in at 175lbs at early weigh in and carb up to 180lbs by the time pre-judging comes around!

Shoulder is completely healed, its been almost 5 months now after surgury. My lifts are about 90% now.

1) Benching 315lbs for 5~6 reps
2) Squating 405lbs for 8 reps
3) Deadlifting 495lbs for 4 reps

Will post my 10 week out pics on Aug 21st, weighing at around 195 lbs right now!


Nice lifts man!! Are all those lifts raw? I'm especially interested in knowing if you can deadlift 500 strapless and beltless. My best pull was 405 for 4. Man that squat is fucking awesome too, I'm not even close. I've been clean for a while now though, and don't think I'll have the funds for another cycle any time soon, otherwise I might could close the gap a little bit!!! Keep it up man.

And BTW, how does contest cutting affect those numbers???



is there a differance between the machine benchpress and the oldschool benchpress?

like 300lbs on the machine=oldschool benchpress or is it less? seems easier on the machine benchpress unless im just getting stronger! =x

There is absolutely a difference. On a machine there may be 300lbs of "weight" but not 300lbs of "resistance." The pulley mechanisms on those machines lighten the load quite a bit. I remember in boy scouts many years ago they laid a hundred pound plate on the ground and let us try and pick up it and none of us could....they then hooked a pulley up and tied a rope to the weight and we could all lift it.....get it? With old school benching, it's free moving weight and it's all you. Also, with machines you are moving weight on a fixed movement plane...which is determined by the machine and not you, making the lift much easier.

Don't do the machines. 99% of them suck ass. Go pick up heavy ass shit with your bear hands!!!

[JuiceM0nkey]

Nice lifts man!! Are all those lifts raw? I'm especially interested in knowing if you can deadlift 500 strapless and beltless. My best pull was 405 for 4. Man that squat is fucking awesome too, I'm not even close. I've been clean for a while now though, and don't think I'll have the funds for another cycle any time soon, otherwise I might could close the gap a little bit!!! Keep it up man.

And BTW, how does contest cutting affect those numbers???


Thanks, the bench and squats are raw, but I definitley use straps and a belt when I go heavy on my deads!

My strength will definitley go down as my carbs drop and bodyfat drop. I'm just going heavy right now cause I wont start dieting till next week! Then I'll be a crouchy bitch for 10 weeks and my girlfriend will drive me nuts as well:lol: :lol:

[MagnusMadness]

Thanks, the bench and squats are raw, but I definitley use straps and a belt when I go heavy on my deads!

My strength will definitley go down as my carbs drop and bodyfat drop. I'm just going heavy right now cause I wont start dieting till next week! Then I'll be a crouchy bitch for 10 weeks and my girlfriend will drive me nuts as well:lol: :lol:

So where do you fall in your training, since you powerlift and do bodybuilding shows...do you train at a lower intensity with shorter resting intervals for hypertrophy or do you train at a higher intensity with longer resting intervals??

[marcusg]

This is the first time I've posted on this thread and I need some advice for nutrition.
I work at Airtran Airways as a ramp agent full time. Lifting, throwing, twisting and turning with luggage for 8 - 15 hours a day can do some damage to your body. Especially loading luggage inside the airplane. What should I eat to rebuild my muscle a little bit quicker?

[denjin]

The only thing that gives quicker rebuild would be steriods right?

[Taito]

Ethyl ester creatine is amazing. I freakin feel like Bane when I'm taking it. It does everything I heard creatine monohydrate was supposed to do, but Cell-Tech NEVER did for me, and cycles of regular powder + juice (and by juice I mean regular apple/grape juice) only managed to do every now and then.

Uh yeah that's all.

[MagnusMadness]

The only thing that gives quicker rebuild would be steriods right?

Steroids will do it every time. All kinds of supplements promise quicker recovery, but are no substitute for unloading or taking a week off completely. I preach this all the time guys....a light week of weights will do wonders for recovery, when you come back I almost guarantee that you will be at least slightly stronger. I mean, after I unload I come back and am stronger in all of my lifts, for 3 weeks!!

I've finally got all my shit together and I'm not working a second job right now. I haven't seen results like this since my last cycle of steroids...and I am 100 pocent clean right now, and may NEVER do another cycle again....I am lovin this shit.

[evilmuffinmanX]

where can u get roids at?

and whats a good workout plan i dont think mines working? :wgrin:

[b1gazn]

fuck steroids, its just like using cheat codes in video games. Who does that?

[MagnusMadness]

where can u get roids at?

and whats a good workout plan i dont think mines working? :wgrin:

You have to know somebody.

I'm not writing another program for someone on this board, the chances of someone actually doing what I tell them are slim and none. Check out IronMagazineForums.com, the training section...they have some threads that will show you how to write your own program, with exercises you like...and then you can post your routine up and have experts critique and tweek it for you.


fuck steroids, its just like using cheat codes in video games. Who does that?

Um, lots of people use cheat codes heh....and lots of people use steroids...It's like a fun, crazy rollercoaster...Alot of people's programs and diets suck so bad they HAVE to use them. I fell into that category a long time ago. I also had a very strong ambition to do bodybuilding, perhaps professionally somewhere down the line...I have the drive and the work ethic, and now the knowledge. But now I feel I have a higher calling...and bodybuilding is such a tainted sport. So for now I'm training naturally. I'll save that 1-2 grand a year and put it towards something else, like school or another badass certification.

[Chaos]

I'm not going to talk about creatine derivatives but suffice it to say I still believe monohydrate plus dextrose is the best way to take it, and by far the most economical. As far as results approaching or outstripping juice? Absolute catagorical nonsense.

If you have to ask where to get juice your not ready to take it. If your considering its not cheap for legit gear and certainly not cheap if you want to avoid animal grade and go for human grade stuff. All this is hypothetical of course.

And in answer to who does steroids, all professional bodybuilders (IBF) and probably a majority of pro athletes period are using at least insulin or GH. Bigger, stronger, faster has a ceiling you know. And these are naturally occuring substances that can't be tested for.

[denjin]

Alright shu, as promised ur full body program...to be done in this fashion...on/off/on/off/on/off/off.

Day 1:
Squats (quad dominant)
Bench Press (horizontal push)
Bent Rows (horizontal pull)
Hyper Extensions (hip/ham dominant)
Standing BB Military Press (vertical push)
Close Grip Lat Pulldowns (vertical pull)

Day2:
Deadlifts (hip/ham dominant)
Pull ups (assisted or weighted, just get the reps desired) (vertical pull)
Dips (vertical push)
Lunges (quad dominant)
Close Grip Pulley rows (horizontal pull)
Incline Press (not TOO steep) (Horizontal Push

Day3:
Front Squat or Hack Squat (quad dominant)
Seated DB Military Press (vertical push
Wide Grip Lat Pulls (vertical pull
Stiff Legged Deadlifts (hip/ham dominant)
Decline Press (horizontal push)
DB Rows (horizontal pull)

Since you are kinduva newb, I want you doing 12-15 rep sets the first couple weeks with this program....once you are CERTAIN that form is flawless and stabilizers are up to the challenge of heavier weights...periodize in this manner

Week 1: 3x6-8 reps
Week 2: 3x8-12
Week 3: 3x10, supersetting movements on opposing planes....for example...on day 1 week 3 you would superset bench presses and bent rows...and superset the arnolds and CG lat pulldowns.
Week 4 (UNLOAD): 2x15 light weights.
Repeat....except next week 4, instead of unloading...just take the week off. At this point, you might try a different program or a different form of periodization....If you like it alot, then after the third cycle, start changing exercises, keeping them on the corresponding movement planes..and definitely change forms of periodization...I like undulating periodization too. Or you could do linear too...here's a couple examples

Undulating:
Week 1: 3x10
Week 2: 5x5
Week 3: 4x8
Unload

Or

Linear: Accumulation
Week 1: 3x8
Week 2: 4x8
Week 3: 5x8
Unload.

The exercises that say BB or DB, I want you using that particular aparatus (sp?)....for some of those pressing exercises, it's up to you, barbell or dumbells whichever you prefer...I listed the different movement planes in italics so you can kind of see how I put together this program, also...if you want to change up exercises from time to time you can do so, just make sure the exercise you are swapping out is in the same movement plane, so as not to fuck up the program I laid out. For instance....You want to do dips instead of military presses....well they are both vertical pushing movements, so you could swap those out at will.

You don't have to train to failure, but with intensity...since you are periodizing rep schemes you will want to keep a journal so you know what weights you are using for what reps....feel me?

I think that's it...hope that helps...If I remember something else that's important I'll post up later.

Don't stop posting info.

Anyway, I do what I can. Yesterday, I felt pain in my right knee. Stopped doing lunges because of that.

[b1gazn]

yeah I hurt my back a few weeks back. I basically cant do anything that requires my lower back to bent.

How do I still keep my leg workouts the same w/o doing squats or deadlifts?

[evilmuffinmanX]

how good is my workout?

streach
30min-eletric bike
250lbx40reps-machine benchpress
130lbx20-chest press?(the thingy were you can ur arm up like a robbery then you pull in like ur clapping)
160lbx20-shoulder press?(where you sit down and bring the bar down to ur neck)
160lbx20-sitdownpress?(where you sit down and bring the bar to ur shoulders and push back up)
300lbsx20-latural,letural(the leg things that hurt in thighs)
30 crunches
then about an 1hr on walking(about 3mles??)
is that good?

[MagnusMadness]

yeah I hurt my back a few weeks back. I basically cant do anything that requires my lower back to bent.

How do I still keep my leg workouts the same w/o doing squats or deadlifts?

Maybe that's why you hurt your lower back, it's not supposed to bend. You should maintain a nuetral spine at all times during any lift.

[hn2682]

What do you guys think about Lance Storm's ideas on weight training?

http://www.stormwrestling.com/workout.html

[Remy Martin]

how good is my workout?

streach
30min-eletric bike
250lbx40reps-machine benchpress
130lbx20-chest press?(the thingy were you can ur arm up like a robbery then you pull in like ur clapping)
160lbx20-shoulder press?(where you sit down and bring the bar down to ur neck)
160lbx20-sitdownpress?(where you sit down and bring the bar to ur shoulders and push back up)
300lbsx20-latural,letural(the leg things that hurt in thighs)
30 crunches
then about an 1hr on walking(about 3mles??)
is that good?



arent you the guy that pretended to be diifii if so then gtfo...fraud


also heres your first tip machines are a waste of time you will progress much faster with free weights

also what are you trying to accomplish? those are awfully high reps there.


and wtf was the point of claiming big time smile reviews as your own work ... you and diifii are borderline retards

[MagnusMadness]

arent you the guy that pretended to be diifii if so then gtfo...fraud


also heres your first tip machines are a waste of time you will progress much faster with free weights

also what are you trying to accomplish? those are awfully high reps there.

He seems to be lying completely....

He doesn't know the name of the leg extension machine....but he can do 300lbs for as many reps as he wants?? Whatever.....go away tool

40 reps with 250lbs on the bench press machine?? Please

[mr. newbie]

my weight training for dummies book says i need to need more than 3 sets per muscle group to really change that area.

so if its biceps 2 sets concentration curls+2 sets hammer curls will do it right?

[Remy Martin]

if you read your weight training for dummies book and then come in here asking questions expect to get different answers. its up to you to choose who you are going to listen to


4 bicep exercises is just unnecessary and depending on the frequency and volume could be close to overtraining. youll get plenty of bicep work during your back exercises. if you wanna hit your biceps harder then after you compound lifts you can finish off you r bicepswith 3 sets of 10 (curls/ hammercurls/bb curls whateva) with moderate weight at the top of the lift squeeze your bicep which pumps more blood into it.

[MagnusMadness]

my weight training for dummies book says i need to need more than 3 sets per muscle group to really change that area.

so if its biceps 2 sets concentration curls+2 sets hammer curls will do it right?

That is one of the most broad, blanket statements I have ever read regarding resistance training. It doesn't take into effect frequency, or the ancillary work a muscle recieves during compound lifts....as remy said.

IMO the best way to promote hypertrophy is short resting intervals with submaximal weights and a higher frequency/moderate volume program, of course periodized in some manner...

Oh and start eating the house...You can train for strength and if you are in a caloric surplus you will/may still put on considerable size.

[Suavion]

Wassup playa's. I'm starting my weight training next week. My goal isn't to get bigger, but get cut. Does anyone have a good plan for this. Myour and my homeboys decided to workout everyday, but isn't that bad? I know the body needs time to heal and a stuff. I want to mainly work out my abs and upper body. Does anyone have any tips or excersices to work out abs? Mainly the part right below the naval and on the sides of your waist. I do crunches but I never feel anything in thos e areas.

[bill_rizer]

Suavion check this out.

http://www.shoryuken.com/forums/showpost.php?p=3249954&postcount=2018

[Suavion]

Suavion check this out.

http://www.shoryuken.com/forums/showpost.php?p=3249954&postcount=2018

Thanks Rizer. Thats exactly what i'm looking for. I see in the article you said That ab training doesn't need to be done everyday, but I've had a few people tell me that is should be done since you rarely use them throughout the day. I'm a little confused now. but I will do the exercises you have listed in your post. Once again thanks.

[2nd. To God]

how good is my workout?

streach
30min-eletric bike
250lbx40reps-machine benchpress
130lbx20-chest press?(the thingy were you can ur arm up like a robbery then you pull in like ur clapping)
160lbx20-shoulder press?(where you sit down and bring the bar down to ur neck)
160lbx20-sitdownpress?(where you sit down and bring the bar to ur shoulders and push back up)
300lbsx20-latural,letural(the leg things that hurt in thighs)
30 crunches
then about an 1hr on walking(about 3mles??)
is that good?

LOL and LOL again. This sounds just like a lie. What's your height, age, and bodyweight?

[MagnusMadness]

Thanks Rizer. Thats exactly what i'm looking for. I see in the article you said That ab training doesn't need to be done everyday, but I've had a few people tell me that is should be done since you rarely use them throughout the day. I'm a little confused now. but I will do the exercises you have listed in your post. Once again thanks.

That was actually a response of mine to a PM I recieved.

Adding to that....whoever told you that you don't use your abs throughout the day is a dumb fuck. You use all the muscles that make up your core ALL the time. Also when you lift weights, you should keep your core tight throughout the lift. Squats, Deads, hell just about anything. If you concentrate on tight form you are using your core for it. Use the machines for everything and guess what, you effectively remove core stabilization from the equation.

Also doing endless crunches and leg lifts can actually contribute to lower back pain and even worsen a person's more than likely already poor posture. That is why I limit myself to such few exercises and maybe once or twice weekly.

Planks and bird-dogs are great for core stability without the ill effects of some of the more popular ab routines.

But don't be fooled into thinking ab work will net you a bigger better six pack if you are fuckin 18% bodyfat. Having definition and abs is a function of diet.

Believe it or not those ab wheels are good shit!!

[Suavion]

Thanks for that info Magness. So basically I should workout my abs maybe 3 or 4 time a week?

This is what I normally do with my abs. I will try to reach 100 crunches at one time. I go about half way up and I start feeling the burn around 40 or 50. But thats the only exercise I know of. I feel it only in the upper abdominal. I want to workout the sides of my stomach, so I can have the muscle curve that leads into the crotch area. Anyone know how to achieve that?

[JuiceM0nkey]

So where do you fall in your training, since you powerlift and do bodybuilding shows...do you train at a lower intensity with shorter resting intervals for hypertrophy or do you train at a higher intensity with longer resting intervals??


I actually train like a powerlifter most of the time. Once I start to cut carbs to get ready for a bodybuilding show, I will start doing less weights and a little more reps. I usually try and keep my reps around 8~12 during the off season!

[d2k]

But don't be fooled into thinking ab work will net you a bigger better six pack if you are fuckin 18% bodyfat. Having definition and abs is a function of diet.


what body fat percentage does it take for abs to appear?

[mr. newbie]

thx magnus and remy.

as for the abs and bodyfat thing.. my searches seem to say about 10% or less in men to see abs.

[denjin]

how good is my workout?

streach
30min-eletric bike
250lbx40reps-machine benchpress
130lbx20-chest press?(the thingy were you can ur arm up like a robbery then you pull in like ur clapping)
160lbx20-shoulder press?(where you sit down and bring the bar down to ur neck)
160lbx20-sitdownpress?(where you sit down and bring the bar to ur shoulders and push back up)
300lbsx20-latural,letural(the leg things that hurt in thighs)
30 crunches
then about an 1hr on walking(about 3mles??)
is that good?

Every morning I do:
5,000lbx5000reps-squats.

I call it my Five Thousand Diet. It's so easy.


I feel it only in the upper abdominal.

I have the same problem. I was told leg lifts work the bottom part, but then I don't feel it all. Then again, DOMS don't mean anything right? So...

[MagnusMadness]

Thanks for that info Magness. So basically I should workout my abs maybe 3 or 4 time a week?

This is what I normally do with my abs. I will try to reach 100 crunches at one time. I go about half way up and I start feeling the burn around 40 or 50. But thats the only exercise I know of. I feel it only in the upper abdominal. I want to workout the sides of my stomach, so I can have the muscle curve that leads into the crotch area. Anyone know how to achieve that?

:confused: :confused:

No I work abs maybe twice a week...do you work out ur chest 4 times a week? No, so don't treat your abs like that. Also, in the original post that bill rizer put up I said that 100 rep sets isn't going to get you where you want to be!! Read both of those again!! damn.

[opticallyinviz]

I disagree, abs heal very quickly and can be done 3-4 times a week.
But you need to do weighted crunches instead of doing 5 million of them if you want to see your abs. ever.

[Suavion]

:confused: :confused:

No I work abs maybe twice a week...do you work out ur chest 4 times a week? No, so don't treat your abs like that. Also, in the original post that bill rizer put up I said that 100 rep sets isn't going to get you where you want to be!! Read both of those again!! damn.

Yea but the reason I asked is becuase after i'm done, I don't feel the burn anymore. During my reps I feel it, but afterwards it was like I didn't do anything. Even when I lift weights I can feel the tightness in my arms and chest the next day. I just thought that I should feel that same tightness in the stomach area.

[b1gazn]

Yea but the reason I asked is becuase after i'm done, I don't feel the burn anymore. During my reps I feel it, but afterwards it was like I didn't do anything. Even when I lift weights I can feel the tightness in my arms and chest the next day. I just thought that I should feel that same tightness in the stomach area.

Maybe weighted crunches will help?

[MagnusMadness]

I disagree, abs heal very quickly and can be done 3-4 times a week.
But you need to do weighted crunches instead of doing 5 million of them if you want to see your abs. ever.


We'll agree to disagree then....but tell me how abdominal muscle differs from any other muscle in the body??....And I'm referring to striated skeletal muscle not smooth muscle.

[evilmuffinmanX]

damn i must be doing somthing right if you bitches jump on my dick that fast,well im going to the gym today so ill see if i can remember the names of the machines.

[MagnusMadness]

damn i must be doing somthing right if you bitches jump on my dick that fast,well im going to the gym today so ill see if i can remember the names of the machines.



:rolleyes:

Good luck with the workout, no more advice from me.

[evilmuffinmanX]

stretch
30min-exercise bike-level 6 cardio
250lbx40reps-machine benchpress
130lbx20-pec press
160lbx20-lat pulldown
160lbx20-shoulder press
305lbsx20-abuctor(highest the machine goes magfag)
305lbsx20-aductor(highest the machine goes magfag)
30 crunches
1hour walk
i do this everyother day


fixed!

my gym is pretty small and mostly is machines so free weights are a no,moron:sweat:

5,000 squats? u must have to tone up your rear for all the punishment it takes at night on the streetcorner:wasted:

2nd to everybody whats your workprogram? licking toes and assholes?:lol:

[Remy Martin]

fixed!

my gym is pretty small and mostly is machines so free weights are a no,moron:sweat:

5,000 squats? u must have to tone up your rear for all the punishment it takes at night on the streetcorner:wasted:

2nd to everybody whats your workprogram? licking toes and assholes?:lol:



you lost all respect when you impersonated king diifii. long live big smile time.

and denjin was making fun of YOU with the 5000 squat remark...