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

[CrouchingTiger]

**Useful Links**
Men's Health detailed routine (very helpful) (http://www.menshealth.com/cda/article/0,2823,s1-1-0-0-199,00.html)
Men's Health Fitness Forum (http://forums.menshealth.com/forum.jspa?forumID=1)
Diet Plans (for gaining, not losing) (http://bodybuilding.com/fun/bbinfo.php?page=MassGainDiets)
Explanations of exercises (http://bodybuilding.com/fun/exercises.htm)
How to tone up those abs (http://www.soyouwanna.com/site/syws/abs/absFULL.html)

Most of you probably didn't expect a thread like this from a skinny guy like me, but I don't think the old one still exists, so here's a new one.

Some beginning weightlifting suggestions can be found on these websites, such as this:


Great - you've decided to try bodybuilding. Perhaps you want to build mass, tighten up your midsection or slim down; those are all possible with strength training. Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term),m you should follow a clearly defined program.

Don't expect us to provide you with any so-called success; let's state for the record right now that some training methods are smarter and better than others, but nothing resembles a secret. Our role here is to teach and guide you through your first three months so that you can take your training to the next level and design a personal routine that meets your needs.

Is there one program that's right for everyone? No. Did you really expect that one routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested in competitive bodybuilding? Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It's really not so difficult. But before you get started, here are some points you'll want to consider.

1. Get a physician's release if you are over 40 or have had any sort of previous injury or impairment.

2. Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you'll achieve them.

3. Commit yourself to three months before making any judgements about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?

Designing Your Exercise Program

Before getting into your program, you need to develop an understanding of how and why you're building your exercise routine. Although we've gone ahead and designed a program for you, just about everything in ti can be changed depending on your particular circumstances. Your primary objective here, as a beginner, is to build a solid foundation - and not just any training program will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.

Bodypart Training

Bodybuilders group exercises by bodypart and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different bodyparts back to back with no rest in between).

Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominals and arms (biceps, triceps).

Exercises

You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)

Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use the in your training arsenal.

Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper pectorals more effectively. When you put exercises together to form a routine, you'll want to include those movements that hit the same muscle in different ways. That's why you normally include 2-3 exercises when you work each bodypart.

Weights

During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.

Even an experienced lifted should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still east? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)

Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.

The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.

Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.

Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding.
(to be continued)

[CrouchingTiger]

(continued from above)

Sets

A set is a combination of any number of reps of a single exercise. As a beginner, you'll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given bodypart) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.

Reps

A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.

After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.

Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).

Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it.

After you build you base, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like powerlifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You'll get stronger as you build muscle, but training to maximuse strength isn't identical to the type of training that maximizes mass.)

Proper Form

We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.

Speed of Movement

Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with ballistic movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).

Breathing

Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.

Rest between Sets

In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.

If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won't be able to lift as heavy, but you'll be stressing your endurance. Of note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.

Use a Full Range of Motion

Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.

Training Frequency

Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.

If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.

The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.

Training Duration

If you follow the exercises, sets, reps and rest prescription, you should complete your resistance training in about an hour. Never mind those two hour plus sessions; who could possibly maintain the high level of intensity and mental fortitude of a marathon training session? What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that.

[CrouchingTiger]

As for nutrition, people seem to agree more on it than they do the weightlifting aspect of a good fitness routine. Whereas there are several contradicting views on weightlifting, nutrition seems more straightforward. Again, a useful article from www.getbig.com :


Daily Caloric Intake

This is an area that has been used and abused a lot over the past several years. At one point, high calorie diets are in and a year later low calorie diets are back in fashion. The same holds true for Proteins, Carbohydrates and Fats. Opinions seem like they're changing on a daily basis and they are! The following formula is tried and true. lf you follow it and make adjustments where they're needed, you can't help but to achieve nutritional nirvana. Many complex formula's for figuring daily caloric needs have been introduced. My formula is a simplified and effective version.

Take your current body weight or a realistic body weight goal (Up or Down), and multiply it by your desired factor (either 12, 15, or 18). If you want to lose weight or have a slower metabolism, multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for hardgainers or those looking to gain weight, multiply your weight or desired weight by 18. This is a starting point for figuring out your daily caloric needs. (Example: Male who is 200lbs x 15 = 3000 calories per day, Female wh is 130 lbs x 15 = 1950 calories per day). You may need to adjust your caloric need by 50 - 100 calories per day should you stagnate and not be achieving your desired goals. This formula also works as a nice starting point for a bodybuilder looking to figure out the different caloric needs over the course of a year.

A Pre-Contest bodybuilder would use their desired body weight multiplied by 12. An off-season bodybuilder would use their weight or desired weight multiplied by 15 or 18 depending on how fast their metabolism is and how lean they want to stay in the off-season. I personally use my body weight multiplied by 15. This allows me to grow and stay very lean in the off-season. This formula works equally well for both men and women.

After figuring your daily caloric needs, you now need to figure out how many grams of protein, carbohydrates and fat you'll take in per day. Roughly 30-35% of your calories should come from protein, 50-60% from carbohydrates and 10-15% from fats. Each gram of protein or carbohydrate is equal to 4 calories. Each gram of fat is equal to 9 calories. Your calories should be partitioned somewhat equally throughout 5-6 meals or more per day. Higher calorie post workout meals are encouraged and will be discussed later in this article. Although vitamins and minerals will not be discussed in detail in this article, I do recommend everyone use some type of Mega Multi Vitamins or Vitamin Pack on a daily basis. Such supplementation provides daily insurance and eliminates the worry of meeting required needs for general health and recovery.

Protein

Protein is essential for the repair and growth of muscle tissues. The amino acids derived from proteins form the building blocks for all cells in the human body. Without protein, your organs, hair, nails, immune system and every other part of your body would not survive. Those who work out need to supply their bodies with enough protein to carry out the bodies regular day to day functions along with recovering from your daily workouts. Daily protein requirements for active people have been disputed for years between sports medicine professionals and those who decide on the US RDA's. My personal opinion and that supported and accepted by most sports nutritionists and bodybuilding experts is 1 - 1.5 grams of protein per pound of body weight. This is a perfectly safe and very effective amount. Any less and your recovery and growth will suffer. Higher amounts of protein don't seem to be any more beneficial, either.

Your protein intake should be approximately 30 - 35% of your total caloric intake. A 200 lbs male eating 3000 calories per day would want to consume 250 grams of protein per day, this would be 33% of his total calories. A 130 lb female eating 1950 calories per day would want to consume roughly 160 grams of protein per day, this would be 33% of her total calories. Your protein intake should be divided somewhat equally throughout all of your meals. If our 200 lbs male consumed 6 meals per day, he would want to consume 35-43 grams of protein per meal. If our 130 lb female were eating 6 meals per day, she would want to consume 20-30 grams per meal.

Best Protein Sources: Protein Powders and Supplements, Turkey, Chicken, Fish (White), Lean Red Meat, Egg Whites.
(to be continued)

[CrouchingTiger]

(continued from above)

Carbohydrates

Carbohydrates are the bodies preferred energy source. For the purpose of this article, I will break them down into two categories: Simple carbohydrates and Complex carbohydrates, Complex carbohydrates are carbohydrates that are broken down slowly and elicit a mild blood sugar response. With the exception of post workout meals, complex carbohydrates should represent the majority of the carbohydrates in your diet.

Simple carbohydrates are only recommended during the first two hours following your workout. The reason for this is simple carbohydrates elicit a rapid rise and fall in your blood sugar levels. This not only causes you to feel sluggish and tired but it also causes such an insulin spike that the body begins to convert and store those simple carbohydrates as fat, sometimes even before the simple carbohydrates leave the liver. Needless to say you've triggered hormones that are more conducive to fat storage than they are to fat burning and muscle building.

However during that two hour period following your workout, often considered the post workout window of opportunity, your body and your muscles are very receptive to simple sugars. Spiking your insulin levels at this time will not only help to begin refilling all your depleted glycogen stores but will also help you recover and feel revived from your intense workout. It is believed that 60 - 80% of your glycogen replenishment (carbohydrate storage & replacement) needs to take place within two hours after training. In other words, the quicker you can get the carbohydrates into those hungry muscles, the better your chances of having a great workout the next time out. It only makes sense that simple carbohydrates would work the quickest and get the job done with no drawbacks. But remember this is really the only ideal time for simple carbohydrates in your diet. During all other time frames, complex carbohydrates will help you to sustain a nice steady energy level that delivers a steady flow of carbohydrates to the muscle.

Carbohydrates should make up 50-60% of the calories in your diet. As with proteins, you need to space your carbohydrates throughout your meals for the day. A good ratio would be 1 - 1.5 grams of carbohydrates per gram of protein in all your regular meals and 2-3 grams of carbohydrates per gram of protein in your two post workout meals. I mention two because one should come immediately at the gym usually in the form of a drink or bar or both depending on your size, and the other should come about 60-90 minutes later in the form of a meal at your home, office or other destination. These two meals should represent 30-45% of your total calories and carbohydrates for the day. If you use a higher carbohydrate pro workout meal (60-90 minutes prior to training), its perfectly fine to make adjustments in your other meals ratio's to balance out your daily percentages.

If you do eat foods that contain simple sugars, an easy way to combat the insulin spike is to simply make sure your eating complete meals. In other words, taking in protein with simple sugars, or for that matter any carbohydrates will slow down the absorption rate for a much more favorable and growth promoting blood sugar profile.

Best Complex Carbohydrate Sources: Oatmeal, Brown Rice, Beans, Hot Air Pop Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes.

Best Simple Carbohydrate Sources: (Post Workout). American Body Buildlng's Critical Mass, XXL, Bulk Force, Amino Force, Carho Force, Steel Bar's, Amino Power, Super Shakes (The product of choice depends on your size and caloric needs). Foods include Boboli Pizza with Fat Free Cheese, Whole Wheat or Buckwheat Pancakes, Whole Wheat Pasta's, Syrian Bread sandwiches with real turkey or chicken, etc.

Best Meal Replacements: American Body Building's High Voltage.

Fats

All the fat you need should occur naturally in your everyday diet. However, if your fat intake is extremely low (below 10%), I would recommend supplementing a tablespoon of flaxseed oil, olive oil or even a serving of peanuts just to make sure you get your essential fatty acids. Essential fatty acids do play a role in growth, recovery and day to day well being. My recommendation is your daily caloric intake consist of 10-15% fat.

Mid Night Meals

At one time or another you've probably been warned not to cat anything before bed or in the middle of the night because it will turn immediately to fat. This is Dead Wrong! One of the biggest mistakes a bodybuilder can make is to go 10 or more hours without eating. If you eat every 2 - 4 hours during the day to prevent catabolism, what logic could convince you to fast every night for 10 - 12 hours. This might be the easiest way to interrupt recovery and growth on a daily basis. The following recommendation might be the most important growth promoting tip you've ever received. Eat 1 - 2 times during the course of the evening. I'm not talking about a full meal but rather a small protein based meal. Carbohydrates are not all that important during the middle of the night simply because you're not doing anything but sleeping. However, protein will help to prevent catabolism and, during the all important Growth Hormone releasing sleep, promote anabolism. l'd recommend either drinking a protein shake, taking some amino's, eating 3 - 4 egg whites or having a cup of cottage cheese just before bed and then once again in the middle of the night when you get up to go to the bathroom. All you need is about 75 - 125 calories in each meal and don't forget to include them in your daily counts. Start eating in the middle of the night and you'll be growing around the clock, and don't worry, I guarantee you won't get fat.

Summary

As I stated in the beginning of the article, nutrition is by far the most important factor and is almost always responsible for either success or failure in bodybuilding and most fitness programs. Although very complex, a basic understanding can guide anyone in the right direction. As you progress in your bodybuilding and fitness programs and gain further understanding of the relationship between performance, recovery and nutrition, you'll be able to find certain nutritional strategies and manipulations that will help drive you to new heights. In future articles, we'll discuss such strategies and manipulations. Until the next issue, good luck to all and hopefully bodybuilding's nutritional jigsaw puzzle is a little easier for you to understand now.

[CrouchingTiger]

Now that I've covered the basics and reasons behind workout routines and nutrition plans, here is an actual routine. Supposedly, this is the routine Brad Pitt used for Fight Club. It can be found at various places on the intarweb.


Monday Chest
3 - 25 push ups
3 - nautilus press 45,55,65
3 - nautilus incline press 55,65,70
3 - pec deck machine 40,45,50

Tuesday Back
3 - 5 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 85,90,95
3 - t bar rows 50,55,60

Wednesday shoulders
3 - arnold press 35,35,35
3 - laterals 15,15,15
3 - front raises 10,10,10

Thursday Bicep/Tris
3 - nautilus curl machine 20,25,30
3 - ez curls cable 30,35,40
3 - hammer curls 15,20,25
3 - push downs 50,55,60

Friday
Treadmill 45 minutes 65-75% MHR

Sat/Sun off

Reps Range From 20-30 reps on all exercises

Not a lot of weight, but only giving your self about 30 seconds of rest between sets keeps heart rate up which leads to burning fat and putting on a toned or ripped look.

I think I'm gonna give that routine a try, because I would love to look like this (http://www.cineclub.de/images/fight_club4.jpg), minus the cigarette and shadowy eyes of course.

However, I have some questions about that routine. What are: nautiless press, pec deck machine, arnold press, hammer curls, push downs? Also, what's the difference between: seated rows, and t-bar rows? And what is "laterals" for shoulders? Lastly, what does MHR mean on the treadmill?

Oh also, where are his legs and abs workouts? While I hear his legs are small, surely he has to do something else for his abs...

[darthJones]

anyone know what toby maguire's workout routine is. he was able to do that within 3 months on a vegetarian diet (or so i've read). that's awesome.

[erco]

MHR = Maximum Heart Rate
Laterals = Pulling weight down from above your head to work your back.

LOL, you wanna look like Brad Pitt? I find that funny, don't know why.

EDIT: Toby was on Yoga Yoga Yoga workout.

[The Fireboy]

I was wondering if anyone was going to make this thread again, I was thinking about it last night, but I'd feel stupid since I'm not muscular and only looking to get that way. But for your questions, check Bodybuilding.com I think it was posted in the last thread, they have an area of the site that tells you (With pictures) just about every strength training exercise you could think of.

And as of right now, I'm doing 8-10 reps and 5 sets. But my friends keep telling me to put on a lot of weight with less reps will work just as good, if not better. Anyone know if I should be doing HIT? Or just stick to my current ways of doing things?

[CrouchingTiger]

I was wondering if anyone was going to make this thread again, I was thinking about it last night, but I'd feel stupid since I'm not muscular and only looking to get that way.
Hey, don't feel bad. I'm in the exact same boat, and that didn't stop me. :karate:

As for Toby McGuire, I don't know the details, but I remembering hearing he got that way in 5 months, not 3, and I think he strayed from his vegetarian diet a bit to get at least a little bit of protein. I also believe he spent roughly 5 hours a day doing exercises. A regular weight workout, probably some aerobics, and like someone else mentioned lots of yoga.

I'm gonna try that Brad Pitt routine, like I already stated, coupled with some leg and ab workouts. Only thing I need now is a nutrition plan. All those numbers aren't easy to interpret in terms of food. I need someone to lay me out a weekly menu. :clap:

[margalis]

And as of right now, I'm doing 8-10 reps and 5 sets. But my friends keep telling me to put on a lot of weight with less reps will work just as good, if not better. Anyone know if I should be doing HIT? Or just stick to my current ways of doing things?

Just as good at what?

Low reps at high weight gives you bigger, stronger, twitch muscles.

High reps at low weight gives you endurance muscle and a better cardio workout.

There isn't any better, it just depends on what you want. And nothing says you can't mix them. Personally, I would rather be lean and muscular than just plain big.

[The Fireboy]

Only thing I need now is a nutrition plan. All those numbers aren't easy to interpret in terms of food. I need someone to lay me out a weekly menu. :clap:

I don't know too much since I just started as well, but from what I read is, it's a calorie game, and the best thing to eat would be anything with protein. And only a few carbs like starchy carbs as rice and what not, and then fibrous carbs like green vegetables but I'd look up on it, since I could be wrong (Or the entire article I read could be a lie. :xeye: )

I had a similar question, I have a good protein intake for my body (I eat just about nothing but steak as of late.) But would something like whey protein shakes be worth it as I'm only trying to lose body fat currently, but retain as much muscle as I possibly can.

[blood_sin]

Just don't push it to the limit with the lifting, unless you don't mind a prolapsed colon.

[True_Tech]

i personally frequent the mens health forum they always give good advice and i'm following the homegrown muscle program they have links below
homegrown muscle
http://www.menshealth.com/cda/article/0,2823,s1-1-0-0-199,00.html
the fitness forum
http://forums.menshealth.com/forum.jspa?forumID=1
if you're a beginner like me homegrown is a good program to follow till you have enough knowledge to start your own

ask them what you should eat and you'll get plenty of replies and links about a weekly plan and how you should eat and i'll tell you now what they'll tell you,eat 4 to 6 small meals a day to keep your metabolism boosted so it burns more fat and calories

[CrouchingTiger]

eat 4 to 6 small meals a day to keep your metabolism boosted so it burns more fat and calories
But is that what someone like me, who weighs 130 pounds, wants? I'm one of the few people out there who aren't trying to lose weight, but gain it. I don't wanna put on fat though, I wanna stay lean and just add muscle.

After looking at that link briefly, I would indeed like to look like this (http://www.menshealth.com/images/cma/video_homegrownmuscle.jpg) and this (http://www.menshealth.com/images/cma/video_ironmanual.jpg). Or at least somewhere between Pitt/that. I just don't wanna get too big ya know.

[Big Pete Roasa]

Heres an assload of articles about weight gain diets and what not.

http://bodybuilding.com/fun/bbinfo.php?page=MassGainDiets

[Romie]

Yayyyy, it's back.

I've been meaning to start another thread, but I don't come to the boards as much anymore... damn school...

[ShotoKlownIori]

i'm interested in toning down my midsection.
could you guys point me toward the right direction/website/diet?

I'm doing alright so far, but i can tell i'm not doing the right thing by just doing 100 sit-ups at night. so yeah, i'd appreciate some tips.

[LordViperScorpn]

nautilus is just a brand that makes workout machines.
http://www.amazon.com/gp/browse.html/102-1663641-7812960?node=3408311&no=3684491&me=AZPP3FBYJ6TUE

so he is just doing a bench and incline bench machine.

[CrouchingTiger]

i'm interested in toning down my midsection.
could you guys point me toward the right direction/website/diet?

I'm doing alright so far, but i can tell i'm not doing the right thing by just doing 100 sit-ups at night. so yeah, i'd appreciate some tips.

I think you might find this useful: http://www.soyouwanna.com/site/syws/abs/absFULL.html

It basically says you're going to need to cut the fatty foods (it explains how to figure all that out), and NOT do situps. Crunches are more effective, whereas situps are too easily done improperly, causing strain on your back and not enough focus on your abs. Also it says situps will add bulk to your obliques (love handles) which would increase your midsection. Not what you're looking for. Do crunches and leg raises, as described in that article. It's a fairly short read. Read it. :)

And cool LordViper, I thought that might be what it was. What about the other exercises I had in question? RPDrookie said hammer curls are just as if you were holding the dumbell like a hammer, vertically. What about the rest?

Also that Men'sHealth link seems very informative, but I've only skimmed over it as of now. I'll add that to the first page so newcomes can find the info quickly.

[True_Tech]

But is that what someone like me, who weighs 130 pounds, wants? I'm one of the few people out there who aren't trying to lose weight, but gain it. I don't wanna put on fat though, I wanna stay lean and just add muscle.

After looking at that link briefly, I would indeed like to look like this (http://www.menshealth.com/images/cma/video_homegrownmuscle.jpg) and this (http://www.menshealth.com/images/cma/video_ironmanual.jpg). Or at least somewhere between Pitt/that. I just don't wanna get too big ya know.
yeah thats what you want cause you always want to burn fat so that you gain more muscle and less fat but gaining just means you eat more calories then you can burn theres plenty of calorie calculators on different sites where you put in your stats and it tells you how much to eat to get this and this so to like gain so much weight, you'd eat so many calories. gotta love technology

[HeaT]

But is that what someone like me, who weighs 130 pounds, wants? I'm one of the few people out there who aren't trying to lose weight, but gain it. I don't wanna put on fat though, I wanna stay lean and just add muscle.

After looking at that link briefly, I would indeed like to look like this (http://www.menshealth.com/images/cma/video_homegrownmuscle.jpg) and this (http://www.menshealth.com/images/cma/video_ironmanual.jpg). Or at least somewhere between Pitt/that. I just don't wanna get too big ya know.

if you want to look like that thats at least 10 years of SERIOUS lifting and nutritioning...

laterals for sholders are where you grab dumbbells in each hand and starting from you sides lift them up laterally untill they are parallel to the floor, like when someone tells you to lift your arms to take your chest measurement...

im outi

Roberth

[Herny]

Nice!!
I, myself, am a SCRAWNY guy....like REAL skinny and I've always been too embarrassed to go to the gym since I am kind of weak too.....
So, What am I supposed to do...? To start off?
I've read some of it, and I am not 100% sure which one is right for me?
Help?

Oh....and would it be GAY if people start posting pics of how they look NOW? like a Before & After thing..... -_-
So gay =P

[erco]

Ok, hope you guys can help me out here.

I can stand to lose a few pounds, and just tone up in general. I don't have access to a gym at my apt complex, nor do I want to spend $150 + $30/month to join a gym in my neighborhood, but I do have a good set of adjustable dumbells. Any help here, or am I just much better off going and spending the money to join Bally's or 24hour?

[CrouchingTiger]

Nice!!
I, myself, am a SCRAWNY guy....like REAL skinny and I've always been too embarrassed to go to the gym since I am kind of weak too.....
So, What am I supposed to do...? To start off?
I've read some of it, and I am not 100% sure which one is right for me?
Help?
Same here. I finally just bit the bullet and went though. You should too. Everybody has to start somewhere. All the buff guys you see in there used to either look like you, or were fat. Besides, I think in most cases you'll find that you're not the only scrawny one in there.


HeaT: 10 YEARS?? Wow. Toby McGuire went from basically where I am to the way he is in Spiderman in 5 months. I don't have the time to spend on it like he did, nor the professional trainers and nutritionists to help me... so I imagine I could achieve what he did in a year to a year and a half. Maybe those pics I posted were a bit too much heh. My target weight is 160-170... how much do you suppose those guys weighed?

[Romie]

Brad Pitt can't be more than 170lbs (Fight Club days). And McGuire can't be more than 150.

Norton in AHX was wayyyyyyyy bigger than any of them. No idea why he got so small again.

[CrouchingTiger]

Brad Pitt can't be more than 170lbs (Fight Club days). And McGuire can't be more than 150.
Yeah, from what I've read Pitt was 160ish during Fight Club. How much do you think these guys weigh? 1 (http://www.menshealth.com/images/cma/video_homegrownmuscle.jpg) 2 (http://www.menshealth.com/images/cma/video_ironmanual.jpg)

[Rhio2k]

Just don't push it to the limit with the lifting, unless you don't mind a prolapsed colon.

Maaco can't fix THAT kind of blow-out. :lol:

[Romie]

Yeah, from what I've read Pitt was 160ish during Fight Club. How much do you think these guys weigh? 1 (http://www.menshealth.com/images/cma/video_homegrownmuscle.jpg) 2 (http://www.menshealth.com/images/cma/video_ironmanual.jpg)

Depends on how tall he is. He looks around 175lbs. If he's taller, then he'd weigh more.

[glass]

i was recommended to go to http://www.wannabebigforums.com, but haven't checked much of it out.

i did find a little motivational article taken from T-mag.com:
http://www.wannabebigforums.com/showthread.php?t=573&page=1&pp=25

[True_Tech]

Nice!!
I, myself, am a SCRAWNY guy....like REAL skinny and I've always been too embarrassed to go to the gym since I am kind of weak too.....
So, What am I supposed to do...? To start off?
I've read some of it, and I am not 100% sure which one is right for me?
Help?

Oh....and would it be GAY if people start posting pics of how they look NOW? like a Before & After thing..... -_-
So gay =P
look at the homegrown link its made for people who either workout at home or a gym they have exercise you can do with dumbells or like me i only have a barbell with enough weight to be a challege so for every exercise theres 2 or 3 ways to do it depending on what you have

[CrouchingTiger]

Nice!!
So, What am I supposed to do...? To start off?
Before you start any weight plan, you should probably spend a couple of weeks jogging or doing other sorts of cardio, and using some really light weights and doing a lot of repetitions. That way you will build your endurance, something you'll need if you are to actually go for heavy weights and no more than 90 seconds rest between sets (the general recommendation). Also, using light weights to start off will let you get used to doing the proper motion. If you start off right away with tough stuff, and you end up doing it wrong, you're not beneffiting as much. Quality over quantity. It's better to use weight you can have good form with and do correctly, than to use a large amount of weight for an ego boost or bragging rights.

edit: not saying you don't want to challenge yourself. Definately push it to the limit, just know what that limit is.

[CrouchingTiger]

I just calculated my nutritional intake for the day, and here are the results:

cheese - 70
5g fat
2g carb
4g protein

eggs - 70 x 2
4g fat
1g carb
6g protein

juice - 110 x 2
26g carb
2g protein

bacon - 35 x 4
2.5g fat
2g protein

tuna - 60 x 2.5
1g fat
13g protein

mayonaise - 100 x 2
11g fat

bread - 60 x 8
.5g fat
12g carb
3g protein

pot pie - 400
23g fat
37g carb
10g protein

jelly - 50 x 2
13g carb

peanut butter - 190 x 2
16g fat
7g carb
8g protein

milk - 130
5g fat
12g carb
8g protein


--------------
-fat- 41%
1003.5

-carb- 39.5%
964

-protein- 19.5%
474


-total calories-
2441.5
--------------

Well, I'm meeting the caloric formula of "current weight * 18" in order to gain, but I'm getting the calories from the wrong area it seems. I had no idea I consumed that much fat. That frozen pot pie was unhealthy, as is my regular mayo. I should buy nonfat kind.

[Magnus Huang]

okay, most of the sources out there preach that to cut-up, your body must use up (external activity and internal functions combined) more calories than one consumes in a given day. i assume that the human body is smart enough to know when it's getting less energy than it's using.

what exactly does this mean? besides cutting up (by either fat or muscle shrinkage)...will you be feeling hungry all the time? (body's way of saying it needs more energy), feel fatigued, etc.?

[CrouchingTiger]

^ I'm not sure. I don't think that's accurate. In order to be cut, I believe you have to have a combination of muscle, and low body fat. I don't believe you would have to burn more calories than you intake daily... like you said, I don't think that would be good. You should probably be burning off most/all of your fat calories though, however that works. Cardio, and lots of it basically.

Don't quote me on this, I don't know the magic to getting cut yet. ;) It shouldn't be hard for me though, my metabolism is like an unstoppable freight train. I just need to get the muscle.

Question. I read from several sources that 55:30:15 is the ratio of carbs:fat:protein that you should strive for... but that getbig site says that's the ratio of carbs:protein:fat. Is consuming as little as 15% fat healthy? Not to mention how hard that would be to consume that little fat.

[bowiegranap]

i assume that the human body is smart enough to know when it's getting less energy than it's using.

what exactly does this mean? besides cutting up (by either fat or muscle shrinkage)...will you be feeling hungry all the time? (body's way of saying it needs more energy), feel fatigued, etc.?

Unfortunately, it isn't. The body has weird mechanisms that you have to overcome. For example, dropping your cholesterol intake sharply, your body will start producing cholesterol on its own and you end up with higher cholesterol than when you started dieting.

The immediate effect of burning up calories than you eat will result in several things, among which you already mentioned. You feel more tired easily, you feel hunger more easily, etc. Of course, in losing weight you also put less stress in your heart and muscles, so long term effect would feeling less tired and less hungry.

CrouchingTiger:

If I remember correctly, the formula to losing weight would be to cut down 1000 calories (daily) from whatever diet you should be following based on your body mass index. This would result in approximately pound loss per week, given normal activities. The loss of 1000 calories also limits the resulting "binge" eating that results from dieters feeling hunger all the time.

For each 9.3 calories of excess enermgy entering the body, 1 gram of fat is stored.

55:30:15 Carb:protein:fat is approximately correct, at least for normal activity ("Dietary Guidelines for Americans", US Deparment of Agriculture and Deparment of Health and Human Services). You are correct, however, in saying that different sources argue (the second book I picked up listed 45:14:45, which means 45% comes from fat).

Sorry, don't have data for those in an body building regimen. In any case 15% fat is next to impossible to achieve unless you prepare all your food yourself. As for 15% fat being healthy, sure it is. The body has ways to compensate... and I actually have to look for a case where a person suffered a condition from lacking eating fat (will get back on it).

[True_Tech]

okay, most of the sources out there preach that to cut-up, your body must use up (external activity and internal functions combined) more calories than one consumes in a given day. i assume that the human body is smart enough to know when it's getting less energy than it's using.

what exactly does this mean? besides cutting up (by either fat or muscle shrinkage)...will you be feeling hungry all the time? (body's way of saying it needs more energy), feel fatigued, etc.?

every time you cut you lose *some* muscle but if you exercise and eat right you lose less muscle and more fat, and no you won't feel hungry if you're eating as planned because you can always have a healthy snack i'm partial to jerky myself, really you're eating more,because you have more then the usual 3 meals a day

[CrouchingTiger]

If you lose muscle when you cut, should I be doing this "Brad Pitt routine?" Cuz I don't have much muscle to begin with, I'm 130lbs. I have next to no fat as well, but still... Cuz at 20-30 reps a set (which I can't even do that many yet), I would assume the main goal of this workout is to cut up.

Should I be doing heavier weights and less reps until I gain some weight/muscle, THEN switch to this type of workout? It's all so complicated. :sad:

[Romie]

If you lose muscle when you cut, should I be doing this "Brad Pitt routine?" Cuz I don't have much muscle to begin with, I'm 130lbs. I have next to no fat as well, but still... Cuz at 20-30 reps a set (which I can't even do that many yet), I would assume the main goal of this workout is to cut up.

Should I be doing heavier weights and less reps until I gain some weight/muscle, THEN switch to this type of workout? It's all so complicated. :sad:

No. Generally speaking, you should keep the same rep and set scheme ALL the time. Doesn't matter if you're cutting or bulking. You should be using heavy weight and less than 10 reps all the time. More reps than that is for endurance training. Low reps build strength and mass.

The only difference between cutting and bulking is diet and cardio, the training should be the same.

[True_Tech]

at 130 you should be bulking but still make sure you watch what you eat because that and exercise is the different between gaining more muscle or gaining more fat

[jamessalas]

I remember there were some tips in one of the old threads about how to go about problems working out the chest. I haven't made much progress lately.

[Romie]

I remember there were some tips in one of the old threads about how to go about problems working out the chest. I haven't made much progress lately.

Then you should change your routine a little bit. Incline DB presses are by far the best exercise there is for chest.

Or you could change your rep scheme. If you do 6-8 reps, you might want to aim for 10. You'll definately feel a difference.

[Herny]

OK, I thought it over for the past week
I've finally decided and realized who had the perfect body (Not intended to sound gay)

Bruce FUCKING Lee
Its perfect, plus its just the right size for chinese ppl (not too big or small)
BUT, how can i achieve this??? Any special rountine?

[True_Tech]

OK, I thought it over for the past week
I've finally decided and realized who had the perfect body (Not intended to sound gay)

Bruce FUCKING Lee
Its perfect, plus its just the right size for chinese ppl (not too big or small)
BUT, how can i achieve this??? Any special rountine?

only if you plan on training like bruce lee he was known to train up to 14 hours a day, i would tell you just find a good workout program you like and follow and just watch what you eat

[Big Pete Roasa]

Heres perfect.

[MagnusMadness]

crouching tiger.....without steroids it's gonna take you a long fuckin time to gain 40 pounds of muscle....I'd say with the way u describe ur metabolism ur looking at at least a couple years.

Also people gotta realize that 67% of what u look like is what you eat...if ur not taking in enough protein in a given period of time u might just be wasting ur time in the gym...

Another reason u should eat like 6 meals a day is so ur body can actually use all the protein you give it...I wanna say most people's bodies can't really take in more than 35-40 grams of protein at one sit in...and you really should be aiming to take in a gram of protein for every pound you weigh.

Also...some proteins are better and more "complete" than others..and that's why I drink a couple protein shakes a day...You guys may already know this but one of the most perfect, naturally occuring protein is egg whites...boil some eggs...peel the whites off...season em with a little salt and pepper and go to town.

I weighed 145 in high school and am now at almost 170

And about getting cut...unless ur pretty overweight..the muscle mass you put on will help metabolize fat tremendously..but you can also try staying away from salts and stuff with sodium cuz without the water weight you'll see a big difference and ur skin will look a little thinner.

[CrouchingTiger]

Actually I finally settled on a routine and have been going at it for about a month now. I already feel better, and though I haven't gained maybe more than a pound yet, there is actually a slight noticable difference.

While I've settled on a good routine, I'm still trying to iron some of the wrinkles out of my diet plan, but once I get that final piece of the equation, the gains should be flowing in hopefully.

This is my routine:

---Monday---
Barbell Benchpress 3x8
Dips 3x8
Standing Military Press 3x8
Side Lateral Raises 3x8

---TUESDAY---
30min cardio

---Wednesday---
Wide-grip Chins 3x8
Bent-over Barbell Rows 3x8
Barbell Curls 3x8
Dumbell Shrugs 3x8

---THURSDAY---
30min cardio

---Friday---
Squats 3x8
Stiff-legged Deadlifts 3x8
Calf-Raises 4x8
Decline/Weighted Crunches 3x20

---SATURDAY---
rest

---SUNDAY---
30min cardio

My diet has been for the past week, roughly 2500 cals a day at 45:35:20 ratio of carbs:protein:fat. When I run out most of my current food and have to go to the grocery store again, I plan on getting food to fit this diet:

www.muscletalk.co.uk][/url]

*** Rapid weight, while staying lean ***
By Bigfella � MuscleTalk Moderator

For me this is the best method for adding rapid weight while dropping bodyfat and maintaining leanness. I have tried and tested this in practice with many experienced and novice trainers.

Begin with a maintenance diet (one that holds body weight steady). It must be minimum 1g protein/lb bodyweight, 15% from healthy fats and the rest from mostly complex carbs.

12lb lean mass in 6 weeks is possible by doing the following:

Add 1000kcal to each daily intake from above in the form of 450kcal of protein, 450kcal of carbs (which may be maltodextrin) and 100kcals of fats, this will give 7000kcals excess per week which equates roughly to 2lb bodyweight, small adjustments maybe needed as you gain but essentially this is pretty close.

Now the above diet is for week one only, and as each week goes by, you are going to load protein which accelerates the accumulation of lean muscle tissue, do this by adding 25g (100kcal) of protein to each day�s food intake and reduce 25g (100kcal) of carbs (maltodextrin). This new dietary change is followed for a week and then performed again the next week and so on for all 6 weeks; the results of the loading can be remarkable if rest, training and food choices are optimal.

[Romie]

Actually I finally settled on a routine and have been going at it for about a month now. I already feel better, and though I haven't gained maybe more than a pound yet, there is actually a slight noticable difference.

While I've settled on a good routine, I'm still trying to iron some of the wrinkles out of my diet plan, but once I get that final piece of the equation, the gains should be flowing in hopefully.

This is my routine:

---Monday---
Barbell Benchpress 3x8
Dips 3x8
Standing Military Press 3x8
Side Lateral Raises 3x8

---TUESDAY---
30min cardio

---Wednesday---
Wide-grip Chins 3x8
Bent-over Barbell Rows 3x8
Barbell Curls 3x8
Dumbell Shrugs 3x8

---THURSDAY---
30min cardio

---Friday---
Squats 3x8
Stiff-legged Deadlifts 3x8
Calf-Raises 4x8
Decline/Weighted Crunches 3x20

---SATURDAY---
rest

---SUNDAY---
30min cardio

My diet has been for the past week, roughly 2500 cals a day at 45:35:20 ratio of carbs:protein:fat. When I run out most of my current food and have to go to the grocery store again, I plan on getting food to fit this diet:

You really need to add more to that routine. I see almost no isolation work there, and way too many sets to stimulate your muscles.

For chest alone, I'd do at least 9 sets. 8 for quads, 4 for hams, 5 for calves, 6 for tricep, 6 for bicep, 4 for each head of the shoulder, 6 for traps, 8 for lats and middle back, 4 for lower back.

[MagnusMadness]

that's a decent workout I guess....I notice ur not doing any kinda incline press and that's essential..You'll also want to throw in a decline press exercise as well...dips do hit the very bottom of ur chest, but only ever so slightly.

Other than that..ur hittin the major muscle groups, but after about another month...u should seperate ur muscle groups into different days and start to REALLY tax them...cuz that's the only way ur going to put on some mass...I've been at this a couple years off and on but this past 6 or 7 months I've gotten serious and alot more hardcore. Here's my weekly routine...but I can already here the naysayers tellin me I'm over training

Day 1: Chest and Tri's

dumbell press
Incline dumbell press
dumbell flies
hammer strength decline press
cable cross decline flies
dips
tricep pull downs
curl bar nosebreakers
dumbell kickbacks

Day 2: Back and Bi's

Pull ups (ABSOFUCKINLUTELY necessary)
wide grip lat pull downs (in front of neck to simulate a pull up motion)
more lat pull downs on a different machine and slightly closer grip
Don't know what this is called but u take a dumbell and lay over a flat bench and hold it out and let it go back behind ur head and pull it back up over u...(this is sposed to stretch ur ribcage out while workin ur lats at the same time)
One arm dumbell rows
Seated rows with a different grip
dumbell curls
concentration curls with a curl bar
hammer curls with cables.
Sometimes a couple exercises for forearms too here of late.

Day 3: Shoulders and traps

seated dumbell military press
military press on a cybex machine
lateral raises
frontal raises
I hit the rear delts on a machine for flies, u just turn around and do reverse flies...and I down set those
barbell smilies
side shrugs with dumbells
frontal barbell shrugs (be sure to roll the weight each rep and hold to make sure u hit the back of ur traps too)

Day 4: Legs

Squats on a smith machine
Leg press
Leg extensions
6 sets of reverse curls for hams on two different machines
6 sets of calf raises on two different machines...one seated and one standing.

(Sometimes) Day 5: Either Chest again or Bi's/Tri's

Repeat chest workout

Or do 9-12 sets each of whatever I feel like doing for bi's and tri's

I also try to do abs at least 3 times a week whenever I can.

[CrouchingTiger]

Hmm, I cut down my routine because I was previously "overtraining." I don't really know what kind of isolation work I should be doing right now, nor how I would add any in without overtraining once again.

Not only that, but I'm usually too wasted after that to do any remaining isolation exercises: On Mondays, after benches and dips, I don't really have anything left in my chest for another exercise, and barely enough left in my triceps for a military press. The only reason I even do laterals is because I feel my shoulders are by far my weakest area, so I figured I could work them a bit harder than everything else. Wednesdays, my biceps are pretty worked after the chins and rows, so all they have left in them is enough for some type of curls. I had originally settled for concentration curls, but was advised to go for barbell curls. On Fridays, my legs DEFINATELY won't be doing any extensions after squats. I might could get in some leg curls, but the SLDL's seem to work my hamstrings pretty good anyway.

The reason I have the days split up like they are is due to what muscles are synergistic to the rest. Chest/tris/shoulders all get worked together, as do back/bis. My routine is basically a traditional push/pull/legs routine. I think I would prefer a four day routine, giving shoulders/traps their own day apart from chest/tri, but I was again advised against that, being told that unless my shoulders are already becoming defined, they shouldn't get their own day. And as I already stated, my shoulders being my weakest point, they are far from defined right now.

If you want to lay out a workout plan for me Romie, feel free to heh. But every time I try to add in an isolation exercise, I start to feel like "well if I'm isolating this, why not isolate that?" And before I know it I have 15 exercises per session lined up, and I'm back in the overtraining boat again.

As for chest, I do probably need an incline in there... I was planning on swapping it out with the flat bench after a couple months when I change my routine up a bit. But dips feel like they hit my chest pretty hard, particularly if you cross your feet behind you and lean forward. I certainly didn't see the point of dips and decline presses, so I opted for one over the other.

[CrouchingTiger]

Any thoughts on that Romie/MagnusMadness? As another example, today was back/bicep day, and my biceps literally couldn't do another curl near the end of my third set of BB curls. Chins and BB Rows were already taxing my biceps, and curls finished them off.

[erco]

no ab work at all?

[True_Tech]

with exercises like that you're already preexhausting your biceps if you want to do the chin ups you can face your hands forward and it won't work your biceps as much if at all but they're aloooooooooot harder pull ups are easier cause you have your biceps to assist you

also remember incline and decline is alot harder then reg benchpress i found this out the hard way a few weeks back in my room and i had to slide under the bar cause it got to heavy after the 5th rep

[MagnusMadness]

with exercises like that you're already preexhausting your biceps if you want to do the chin ups you can face your hands forward and it won't work your biceps as much if at all but they're aloooooooooot harder pull ups are easier cause you have your biceps to assist you

also remember incline and decline is alot harder then reg benchpress i found this out the hard way a few weeks back in my room and i had to slide under the bar cause it got to heavy after the 5th rep

as for pull ups I ALWAYS face my hands forward and have them about shoulder width apart maybe a little farther apart...pull ups are supposed to be for ur lats don't put it all on ur biceps...they'll be smoked by the time ur done anyway.

As for incline yes it's a pretty good bit harder...but decline should be easier...cuz ur moving the weight less distance and should be able to use more of ur tricep...it probably seems harder cuz u do it last.

Crouching tiger:

Just try a regular 4 day routine as follows: (this is what worked for me, and it's what I liked..but everybody's different)

Day 1 chest and tri's:
flat bench press
incline press
decline press
dips
tricep pull downs
kick backs (on the kick backs, when u extend ur arm turn ur wrist making ur palm face the ceiling)

Day 2: Back and Bi's
PULL UPS...(hands facing forward)
wide grip lateral pull downs
rows
Bicep curls (try dumbells while laying on an incline bench, this one is the shit)
concentration curls

Day 3: shoulders and traps
Military press
lateral raises
frontal raises
Then lay on ur stomach on an incline bench and do reverse flies for ur rear delts
shrugs ( I started really feeling my traps when I started doing 6 sets)

Day 4: Legs
Squats
Leg Extensions
reverse curls (hams)
calf raises

There see?? That's not overtraining at all..that's just hitting all the major muscle groups and that's important early on...cuz one day ur gonna plateau and it's gonna be alot harder to move up in weight and shit starts to get frustrating. After a while you'll get comfortable with this routine and u will prolly need to start adding sets and adding exercises to really tax ur muscles. I was fortunate enough to be friends with alot of big motherfuckers at the gym who showed me everything I know and still show me new shit all the time and always offer advice...It's always a good idea to be polite in the gym, offering folks a spot every once in a while if they need it...shits real important to people like me who go to the gym alone. I know everybody at my local gym now..and if I need anything (even the hookup on all kinds of supplements) all I gotta do is ask.

[CrouchingTiger]

I do like that routine... I think I will switch to that one after about 2 months on my current one. I've been workin out for about a month and a half, though the first month wasn't "routine" at all. It was pretty much a different exercise every day/week, trying to find ones I liked and ones that felt good. Now that I finally chose something, I'm gonna stick with it for a bit. I like the idea of "phase training" where you alternate between two routines every 8-12 weeks or so, so maybe that will be the routine I switch to.

[Chaos]

Long time no see, good to see a new version of this thread. To the people citing Toby/Brad Pitt workouts and results, they used gear to accomplish their changes. At the very least they had someone to monitor their diet and supplementation 24 hours a day, something you will not. Using their routine and expecting similar results is setting yourself up for disappointment. Argue if you want but it is commonplace in hollywood to use test/Clen/etc. for physique changes.

As far as recommended workouts, I'm currently following DC style training, its interesting to say the least. Romie have you tried it, you're the lifter in here who I think has adequate muscular base/experience to give it a whirl. It is the most taxing workout I have ever done though, beating the log book is getting to be tough. I'm now doing 315 for 8 reps on floor deadlifts though, going for ten tomorrow. I'm about 6'1, currently at 200 pounds so thats not a bad lift.

[Romie]

Throw me a link to it man. I'm always up for different styles of training.

BTW, in case some of you didn't know, I was gone for a while due to a dislocated shoulder and slight injury to my rotator cuff while playing baseball. I'm at 100% now, although my shoulder makes a clicking sound when I bench.

[Chaos]

Heres a link to the basics.

http://www.chadnicholls.net/forums/showthread.php?t=11851

Not for the weak of heart, nor for those who wanna look like male strippers year round (read- those of you who want to keep a constant 6-pack).

And as an aside I strongly suggest you drop flat bench (bar) from your program, otherwise your asking to reinjure yourself. Bar bench locks your shoulder into a range of motion that puts lots of stress on teh rotator cuff, the supraspinatus most notably. Just my .02 worth.

[Romie]

I do incline DB presses. I didn't even do flat bench before the injury.

Good heads up though.

I've heard of doggcrapp training before. I'm still a little confused on some stuff. If you can, hit me up on AIM, my sn is y0ureign0rant

[R.P.D rookie]

Where is a good website to order whey from?!

[AHVB]

I Just Started Working Out. So I'm Getting Pain In My Chest / Arms, Wich I Know Is Normal, Here's My Question:
How Do I Mimimalize The Pain, Does Massaging Or A Cream Work, Its Annoying As Hell.

[Romie]

Stretching and exercising with no weights really help. Like if you were doing chest and your chest is sore, do some pushups.

[AHVB]

Thanx :)

[MagnusMadness]

Where is a good website to order whey from?!


Do a search for nitro-tech...that's a good protein...(you can also get it at GNC, kinda expensive though, around 70 bucks for a 4 pound tub)

You may want to check out sports-performance-news.com...they sell nitro max protein powder..I've tried it at my gym and it's one of the best tasting protein powders around...and if you get the 25 pound tub it's a great value at only 150 bucks. (around 165 after shipping I believe)

[opticallyinviz]

about stretching, don;t stretch too hard on your chest during your chest workout....it can actually limit the growth of your chest

do very light stretching of your chest before, during and after the workout.....

chest was one of my biggest problems but it's getting better...stronger anyway not so much bigger

[toastcrumb]

Try 1000mg of vitamin C in time-release capsules daily for muscle soreness. I used to work with a doctor who was in to weightlifting, he was chock-full of handy tips.

[Romie]

Do a search for nitro-tech...that's a good protein...(you can also get it at GNC, kinda expensive though, around 70 bucks for a 4 pound tub)

You may want to check out sports-performance-news.com...they sell nitro max protein powder..I've tried it at my gym and it's one of the best tasting protein powders around...and if you get the 25 pound tub it's a great value at only 150 bucks. (around 165 after shipping I believe)

Nitro is frikkin expensive man. Optimum Nutrition is probably the best you can get for your money. I personally use Isopure.

[Ajil]

about stretching, don;t stretch too hard on your chest during your chest workout....it can actually limit the growth of your chest

do very light stretching of your chest before, during and after the workout.....

chest was one of my biggest problems but it's getting better...stronger anyway not so much bigger


Absolutely false, there is evidence extreme stretching in and of itself my cause muscle hyperplasia.

[Quicksilver3007]

I have some questions about lifting and nutrition, obviously. Anyways I am about six feet tall and I weigh 155 lbs. Since I have about 10-12% body fat I am just looking to get bulk on my muscles so they can show through. What kind of foods can help me with a 3 day a week lifting routine? I also have protein powder that I make shakes with but when is the best time to use it?

[MagnusMadness]

I have some questions about lifting and nutrition, obviously. Anyways I am about six feet tall and I weigh 155 lbs. Since I have about 10-12% body fat I am just looking to get bulk on my muscles so they can show through. What kind of foods can help me with a 3 day a week lifting routine? I also have protein powder that I make shakes with but when is the best time to use it?

read the directions on the protein powder...most tell you the best time to take it...and most say right after you work out, or before, or right as you wake up...I would suggest one right as you wake up...and one after you work out. As far as foods go...I would suggest alot of red meat first and foremost...because aside from having the necessary protein they also have more fats than chicken and fish and a 6 footer who ways 155 needs all the fats and calories they can get.

The name of the game is weight gaining...and to do it you need to work out...and load up on carbs and calories while taking in a gram of protein for every pound you weigh every day. Consistency is crucial.

Romie...nitro is expensive but it's rumored to be one of the best so me and my roommate tried it out...My roommate did nitro and weight gainer (1/2 servings) and put on 7 pounds already (it's only been 2 or 3 weeks.)

And isopure tastes so bad it makes my asshole wanna suck on a lemon.

Anyways romie..check out that website sports-performance-news.com and read the artical on their protein NitroMax. It's an interesting read.

[Rocky Dean]

Here ya go "guys" - http://queerabs.com

[AL the great]

I Just Started Working Out. So I'm Getting Pain In My Chest / Arms, Wich I Know Is Normal, Here's My Question:
How Do I Mimimalize The Pain, Does Massaging Or A Cream Work, Its Annoying As Hell.

you cant minimalize the pain when u just start out. what should do is do less work out cuz u just started. and also make sure to rest up until the pain is totally gone before you go again. dont injure urself.

[MagnusMadness]

clay

Next time ur back in town, I want you to come to ironworks with me and show me this training in person..I'm starting to plateau pretty hardcore and this training sounds like the truth. I think it'd be fun too.

[Chaos]

No problem I will be home for four weeks for holiday break from around december 14th or so until January 10th. Extra long break for us to balance up the quarter schedule.

[MagnusMadness]

ok guys...I need help putting together a good diet, cuz I think that's the one thing I'm lacking...I'm about to get alot more serious here next week..I was reading that link chaos made to the DC training and I noticed him saying something about taking in 500 grams of protein a day...that's an ungodly amount of protein...is that really necessary?? I've always heard the rule 1 gram for every pound you weigh...

[DEF]

I noticed him saying something about taking in 500 grams of protein a day...that's an ungodly amount of protein...is that really necessary?? I've always heard the rule 1 gram for every pound you weigh...


Yeah the general rule is 1 gram for every pound of your weight. I read a article a sometime ago and it said that even 1 gram for every pound was a lil too much but didnt hurt, ill try to look it it up and post a link.
what kind of diet are you looking or leaning towards?

[MagnusMadness]

Yeah the general rule is 1 gram for every pound of your weight. I read a article a sometime ago and it said that even 1 gram for every pound was a lil too much but didnt hurt, ill try to look it it up and post a link.
what kind of diet are you looking or leaning towards?

well I'd like to put on some weight...but only lean mass not fat...I'm afraid that I'm not eating enough that's all. Cuz I sleep in for the most part every day ( I wait tables at night) wake up drink a shake...go to the gym...drink a shake...and the shakes leave me pretty satisfied for the most part and then I get ready and go to work.

I've read about people loading up on carbs and calories and am wondering if I should follow suit...

[Quicksilver3007]

Preciate the info Magnus. Yeah I probably can afford to eat a lot more when I want to just because of how damn skinny I am. I'm trying to eat a more balanced diet along with taking in more protein.

[CrouchingTiger]

My metabolism is unstoppable. I few weeks ago I was eating my usual 2000 or so calories a day and I weighed 130. I upped my calories to 2500 calories a day, and only gained half a pound. I then upped my calories again to 3000 calories a day, and lost a pound heh. Now I'm 129.5.

[Chaos]

You don't eat enough crouching tiger, point blank. I'm 6'1 or so, 200 pounds and I'm currently eating 5-6000 calories a day. I'm gaining weight, but I'm also getting chubby, such is life. I find it much easier to diet down where I want to be than to gain weight, eating the way I currently am is a pain in the ass. Just make sure your getting in as many meals a day as you can, gains will come. Also you may be weighing yourself to often, I would weigh at most once every two weeks, always on teh same scale, always at the same time of day. Your weight can vary drastically throughout the day remember.

Perry, the 500-600 grams of protein DC and some of his elite clients (silverback,Inhuman) take in is because they are elite level lifters. 300-ish pound people. Basically DC suggests around 2 times bodyweight in protein daily, 5-6 meals. The eating is one of the toughest parts of the training system, it just wears on you after a time. Also after about 5 weeks on the program when you get back to the exercises for the third and fourth times the weights start to get daunting. Tomorrow I to smith squat 3 plates for 20 reps, and I know now its gonna be totally balls out. In short the reason he demands such high protein intake is that the system is designed for gaining mass, and it stresses your bodies ability to recover.

[acesmith5]

Thanks for the info guys. Interesting reads.

I'm currently like 6'1 and 220 lbs. So, yeah I'm big enough to scare off my sister's would be boyfriends :rofl: Most people that find out my weight are like "Where are you hiding it?!? O_O " So...whatever.

anyways, lately I've been kinda on this vegetarian kick. Fruits for breakfast, salads for lunch, veggie pizza or whatever for supper, and random glasses of fresh carrot juice through the day. Please note I am NOT A HIPPIE! lol I love meat and have no problems killing animals for food, but it's a good diet for me because I have a medical problem with my Kidney and protien will kill me :(

But anyway, it was interesting because when looking into this way of eating they made the point that meat is not as essential to muscle growth as we thought. They go into the scientifics of it all, but a logicalpoint being that humans and gorrillas have like the exact same digestive/whatever system. Meaning both of our bodies use food in exactly the same way. And the gorrila's #1 favorite food is fruit and if it can't find fruit it'll eat vegetables. No meat whatsoever. However just look at the gorilla, I would kill to be as buff as a gorrilla! :lol: Just not the hair :p

But anyway, was curious if anyone else has tried this stuff. I'll let you guys know (with seski gay pics like
Herny wanted LoL j/k )if it magically works and I get buff as fuck. :rolleyes:

Keep up the good work :tup:

[Magnus Huang]

random question...

what technique do you guys use to spot someone who is lifting heavy or attempting a max for flat dumbbell bench?

elbow or wrist spotting? feet/knee position? shoutting encouragement? verbal count of what rep they're on? etc.

i'm still trying to find the best/most stable spotting position for me. although i'll turn down a request for a spot if it's an ungodly weight...i'd like to prevent someone from getting pancaked or sent to the ER

[MagnusMadness]

random question...

what technique do you guys use to spot someone who is lifting heavy or attempting a max for flat dumbbell bench?

elbow or wrist spotting? feet/knee position? shoutting encouragement? verbal count of what rep they're on? etc.

i'm still trying to find the best/most stable spotting position for me. although i'll turn down a request for a spot if it's an ungodly weight...i'd like to prevent someone from getting pancaked or sent to the ER

I spot at the elbows...no reason in particular though...

Some people wait for someone to practically drop the weight before they spot them and they just help them finish the rep...that's not what I do...

I give a little help at their weakest point on the rep I see them struggling...after that rep...I don't give a fuck how many they've done they're givin me two more...on the first of those two I again help at the weak point ever so slightly and on the last one I give them as little help as possible to ensure they got a good strong set with a good failure rep.

On a side note...if ur not taking ur sets to failure...ur failing to do ur sets. The only set in my workouts that I don't take them to failure is a warm up set.

[MagnusMadness]

alright guys...let's talk something serious...anybody ever tried steroids??

I haven't...but I've been reading up on winstrol and it seems like a much safer alternative and from what I've read it doesn't support water retention and when you come off it you don't have to take an antiestrogen to balance out your hormone levels. Basically it doesn't share alot of the side effects of more popular steroids and you keep most of the gains you get after your cycle is over.

Any of you guys ever tried it or know anything about it??

[Chaos]

Tons. Never tried it, never will. I'm not willing to take the risk of obtaining and using AS. Physically they are quite safe (IMO) if used correctly and reasonably, but I just don't feel like taking the risk. On an aside you should have at least 2 years of hardcore training underneath your belt before you start with AS it represents a huge step in the game. As for aromatization, I would still do a post cycle with nolva to be on the safe side.

As an aside, in no way do I condone the use of steriods by any individual, and all information I post is in the interest of science.

[SaiYuk]

any tips for a little weight gaining for a 120 lbs guy?

i've read the majority of the posts on this threads... unfortunately i'm an engineering student and have work to do (labs/projects/study) pretty much all day, and have to stay in the labs for pretty long hours every day. eating 6~8 meals a day or visiting the gym every day of the week simply isn't possible for me. however i'm not really looking to be brad pitt or anything, all i want is at least a 20-pound gain to 140 lbs. (that'll at least put me into 'average' for an asian guy)

i was actually only 110 before last year. i spent a few months at the gym (not too often, just twice or so a week) and tried to eat more in general (not calculating fat/carbs/proteins) and after that few months i got to 120. but i stopped doing it for a while, and started it again just 2 months or so, but don't really see any gain so far. any suggestions?

thanks.

[p republic]

Damn, its like all you guys are trying to get big. I'm already naturally big, I just need to get ripped up more.

The only question I have is this . .I can EASILY do 200+ crunches in one sitting. My abs are nice I guess but I'm always hurting the next day, and since I work out each night before I go to bed it seems like I'm always in some kind of pain the next day. Do I need to lower my reps and keep it down to less than 7 days a week?

It may sound like overkill but I'm used to it.

[MagnusMadness]

Damn, its like all you guys are trying to get big. I'm already naturally big, I just need to get ripped up more.

The only question I have is this . .I can EASILY do 200+ crunches in one sitting. My abs are nice I guess but I'm always hurting the next day, and since I work out each night before I go to bed it seems like I'm always in some kind of pain the next day. Do I need to lower my reps and keep it down to less than 7 days a week?

It may sound like overkill but I'm used to it.

Ripped up = low body fat percentage...

If ur existing muscle mass is not metabolizing the fat necessary to make you look more cut...then you should try dieting. 67% of what you look like is what you eat....

As for working out 7 days a week...I don't know what you do...but I can hit every major muscle group of the body in 4 days of working out 1.5 to 2 hours...if I add a 5th day it's to either hit bi's and tri's together with compound sets or I hit chest again. You have to remember that you're muscles aren't getting any bigger/stronger while you're actually working out...it's the rest in between workouts where you're muscles recover and rebuild where they grow and grow stronger...without adequate rest it's safe to say you won't really see that much in the way of results...or at least not as much...

If I did workout a sixth day that day would be reserved for abs and cardio.

The pain ur describing...is it good pain...like sore from a good workout...or a sharp pain that feels like u pulled/tore something??



And as for the asain guy trying to gain weight but can't find time to eat 6 times a day....just try taking weight gainer...maybe two servings a day...that'll put some meat on ur bones...and whatever you do...don't do any cardio...stick to heavy weights.

[goodgravy]

alright guys...let's talk something serious...anybody ever tried steroids??

I haven't...but I've been reading up on winstrol and it seems like a much safer alternative and from what I've read it doesn't support water retention and when you come off it you don't have to take an antiestrogen to balance out your hormone levels. Basically it doesn't share alot of the side effects of more popular steroids and you keep most of the gains you get after your cycle is over.

Any of you guys ever tried it or know anything about it??

Well I've never tried steroids, but i've been taking creatine for the last 2 weeks and that stuff makes pretty strong. my bench went from 225 to 250. so that could be an option.

[Romie]

alright guys...let's talk something serious...anybody ever tried steroids??

I haven't...but I've been reading up on winstrol and it seems like a much safer alternative and from what I've read it doesn't support water retention and when you come off it you don't have to take an antiestrogen to balance out your hormone levels. Basically it doesn't share alot of the side effects of more popular steroids and you keep most of the gains you get after your cycle is over.

Any of you guys ever tried it or know anything about it??

Post cycle therapy is always needed after ANY steroid cycle. I don't care who told you, but even if the steroid doesn't artomize, there's still a rebounding effect after the cycle with your hormone levels. Your estrogen levels will increase post cycle if you don't take something like Nolva or Clomid. Not doing PCT is where most people fuck themselves up and start growing tits and get severe acne.

IIRC Winstrol will shut down your natural test in 1-2 weeks. And any cycle with Winstrol under 6 weeks isn't worth anything. So proper PCT is a MUST.

*I don't reccomend anyone under 21 doing steroid cycles. Or anyone with less than 2 years training. You must have your diet down to the dot and know what you're doing. *

It's alright to talk about steroids here, but if anyone wants specifics such as what to take when, doseages, etc. PM me, or Chaos if he's willing to answer PM's.

I've personally done a few cycles before. Although I'm only 17, I had a professional trainer by my side, did tons of research months before I did the cycle, and followed instructions to a dot. At the time I had 4 years of training behind me and I was already naturally 200lbs.

I don't reccomend cycles for anyone who's like 150lbs and just wants to add a few lbs of muscle. 150lbs is nothing. You can gain a lot more weight naturally before you even think about steroids.

*This post was for informational purposes only. Any information here is not to be used as any type of guideline for steroid use.

[qwazy]

i've got a question for anyone that can help.

i've been workin' out pretty religiously for the past three years of highschool, starting freshmen year and i'm a junior now. i've got pretty good definition and i'm satisfied with that, but i've always been pretty skinny and now i wanna fill up. i was thinkin' of takin' creatine but everyone made andro (i dont know the full textbook name, sorry) sound more worth it. i know it's a pro-testoserone (sorry i butched the name, lol) a reliable friend of mine told to just take 1-2 tablets before working out + protein shake and then protein shake after workout. it worked for him so i was pretty convinced but i need to know from you guys if there's anything significant i should know

right now my weight, maxes and workouts go like this;

weight - 145lbs

last maxes
bench - 190lbs
dead - 280lbs
squat - 290lbs

workout (set x reps)
since i'm in a class i have to do the workouts i'm assigned;

bench - 4x4-6
dead - 4x3-5
squat - 4x6-10

those are my core lifts and after i do those, i'll do aux.

hammer curls (5-6x10-15) at about 35lbs
concentration curls (5-6x10) at about 25lbs
pull downs (5x10) at about 125lbs
and a couple forearm lifts.

that's mostly what my workouts consist of.

ok, back to the topic; should i take andro? are there major side effects? better alternatives?

thanks.

[CrouchingTiger]

I don't know about using steroid stuff, but you could try not doing isolation exercises. Doing nothing but compound exercises will help you gain mass quickest. Like a 5x5 routine, high intensity.

[Ajil]

Andro is absolutely worthless for a high schoool junior, and anyone who tells you differently is greatly misinformed. Your endogenous testosterone levels are off the charts already. There is no need for prohormones as your body isn't going to convert much anyway with natural levels so high. And in addition to that andro is a very weak prohormone. Creatine is vastly superior to someone in your shoes, trust me. Let them take andro, you will be better serviced by taking creatine and eating properly.

[Romie]

i've got a question for anyone that can help.

i've been workin' out pretty religiously for the past three years of highschool, starting freshmen year and i'm a junior now. i've got pretty good definition and i'm satisfied with that, but i've always been pretty skinny and now i wanna fill up. i was thinkin' of takin' creatine but everyone made andro (i dont know the full textbook name, sorry) sound more worth it. i know it's a pro-testoserone (sorry i butched the name, lol) a reliable friend of mine told to just take 1-2 tablets before working out + protein shake and then protein shake after workout. it worked for him so i was pretty convinced but i need to know from you guys if there's anything significant i should know

right now my weight, maxes and workouts go like this;

weight - 145lbs

last maxes
bench - 190lbs
dead - 280lbs
squat - 290lbs

workout (set x reps)
since i'm in a class i have to do the workouts i'm assigned;

bench - 4x4-6
dead - 4x3-5
squat - 4x6-10

those are my core lifts and after i do those, i'll do aux.

hammer curls (5-6x10-15) at about 35lbs
concentration curls (5-6x10) at about 25lbs
pull downs (5x10) at about 125lbs
and a couple forearm lifts.

that's mostly what my workouts consist of.

ok, back to the topic; should i take andro? are there major side effects? better alternatives?

thanks.

At 145lbs you're still way too small to be even thinking about taking andro (which is a waste of money anyway). So get that idea out of your head right now. Stick to protien and creatine.

And andro,just like steroids, WILL SHUT DOWN YOUR NATURAL TESTOSTERONE. And just be aware, most andro's on the market artamize heavily. Meaning they convert to estrogen. So andro's are shit, don't use them.

[Crazymojo]

In all honesty I'm a fat fuck (not obese, just chubby at the paunch/glutes) at 5'11", 220 pounds, and I am also a pussy when it comes to weightlifting and stuff. I can only do about 5-10 pushups before I become tired. I have a medium-semibig body build (fairly wide shoulders naturally) I am so goddamn out of shape >_<

Should I get my ass on cardio and try to lose some weight first then work on increasing my strength? Or should I try to convert my fat mass to pure muscle and focus more on strength training over Cardio?

[Romie]

In all honesty I'm a fat fuck (not obese, just chubby at the paunch/glutes) at 5'11", 220 pounds, and I am also a pussy when it comes to weightlifting and stuff. I can only do about 5-10 pushups before I become tired. I have a medium-semibig body build (fairly wide shoulders naturally) I am so goddamn out of shape >_<

Should I get my ass on cardio and try to lose some weight first then work on increasing my strength? Or should I try to convert my fat mass to pure muscle and focus more on strength training over Cardio?

You can't turn fat into muscle. You can either lose fat or gain muscle. It's almost impossible to put on muscle and lose a lot of fat at the same time.

I'd put on some muscle if I were you. Since its winter you won't be wearing tight clothes and such, so you won't have much to show off. And then come early spring, start dieting and cutting up in case you want to go to the beach in the summer, so at least you know you would have put on some muscle so you would look bigger when you cut.

[MagnusMadness]

You can't turn fat into muscle. You can either lose fat or gain muscle. It's almost impossible to put on muscle and lose a lot of fat at the same time.

I'd put on some muscle if I were you. Since its winter you won't be wearing tight clothes and such, so you won't have much to show off. And then come early spring, start dieting and cutting up in case you want to go to the beach in the summer, so at least you know you would have put on some muscle so you would look bigger when you cut.

ACTUALLY...me and my roommate both slim down when we lift weights. For one...lifting in the morning is supposed to make u burn more calories during the day...and I've always been told by trainers that ur metabolic tissue is muscle.

I've lost over 20 pounds since I started lifting 6 months ago...I'm trying to gain some of it back in the way of muscle mass now though...getting a lot more strict on my diet. And by that I mean making sure I take in a solid amount of protein on a daily basis.

And about not being able to turn fat to muscle...in a way body fat helps...because the metabolism of a person with no body fat will be working against them alot more than a person with body fat...burning muscle mass in the place of fat...

[p republic]

Ahh I see.

And no, the "pain" wasnt anything major, but today I took a break anyhow. I sorta ate a little careless today as well but I'll pay for it tomorrow with some serious cardio.

[trunkszero157]

what exercises could I do to broaden out my shoulders, and whats the best way to gain 70-80 pounds

[goodgravy]

what exercises could I do to broaden out my shoulders, and whats the best way to gain 70-80 pounds


Eat like a madman. I also highly recommend creatine, that stuff makes you gain muscle like crazy, my bench went from 225 to 250 in a month so i'm very satisfied. thats one route i'd take if i were in your shoes.

side note: try adding a protein bar to ur daily meals. :tup:

[goodgravy]

Also a question to the weightliftin pro's, how effective is it to take creatine with grape juice vs water? i mixed my creatine with grapejuice for the first 5 loadin days, then i just used water after that, some people tell me the juice has insulin that helps it absorb better.

comments?

[Romie]

ACTUALLY...me and my roommate both slim down when we lift weights. For one...lifting in the morning is supposed to make u burn more calories during the day...and I've always been told by trainers that ur metabolic tissue is muscle.

I've lost over 20 pounds since I started lifting 6 months ago...I'm trying to gain some of it back in the way of muscle mass now though...getting a lot more strict on my diet. And by that I mean making sure I take in a solid amount of protein on a daily basis.

And about not being able to turn fat to muscle...in a way body fat helps...because the metabolism of a person with no body fat will be working against them alot more than a person with body fat...burning muscle mass in the place of fat...

No, I mean literally, fat can't turn into muscle. There are fat cells, and muscle cells. They can only get larger or smaller, they don't turn into one another. Losing fat would tend ot make people look more muscular, because more of their muscles are showing, making most people believe that they turn fat into muscle.

And about burning muscle. Everyone will burn muscle no matter how big or small they are if their diet isn't proper. Like training or doing cardio in the morning before eating. That's very bad because your cortisol levels will rise and your body will start to break down muscle, don't get me wrong, you'll also burn fat, but you'll also be losing more muscle than you should. That's why bodybuilders eat 5 or 6 tiems a day, so cortisol levels won't peak because they're never hungry, and it speeds up their metabolism because their body is constantly processing foods.

goodgravy:

Grape juice is good to go, if you can handle all that sugar. Just don't use anything citrus based, as it can diminish the effects of creatine.

trunkszero157:

For shoulder width, I'd suggest side lateral raises and military presses. Don't expect to widen them more than a few inches in a few years.

And to gain 70 or 80 lbs of muscle usually takes a couple years. Most people that workout would gain about 20-30lbs a year of muscle depending on their experience.

If you wanna gain something other than muscle, then by all means, eat anything you'd like.

[p republic]

My cousin asked me this today and I had no clue so I'm asking:

1.Can you work on certian areas of your body and tone them up, then work on other parts until your entire body is where you want it?

I couldnt answer his question because I work most of my body at once instead of "one at a time".

[MagnusMadness]

My cousin asked me this today and I had no clue so I'm asking:

1.Can you work on certian areas of your body and tone them up, then work on other parts until your entire body is where you want it?

I couldnt answer his question because I work most of my body at once instead of "one at a time".

It would be stupid to work on one part of ur body at a time...and you'll look pretty funny too. Some people work out different muscles harder than others for different reasons (maybe it's their strongest muscle group and they enjoy really taxing it...or it's their weakest muscle group and they are trying to build it up) But they still work everything out on a weekly basis.

The worst mistake alot of people make is not working out their legs...maybe they're lazy and don't like working out legs or maybe they think their legs are big enough and don't care what they look like. Thing is..the quads and glutes are big muscles and from everything I've been told alot of testosterone is released when you work these muscles which in turn can help everything grow.

uhh..I hope that helps answer ur question in some way.

[goodgravy]

My cousin asked me this today and I had no clue so I'm asking:

1.Can you work on certian areas of your body and tone them up, then work on other parts until your entire body is where you want it?

I couldnt answer his question because I work most of my body at once instead of "one at a time".

if ur talkin about muscle isolation, then yea a muscle or two a day is good. but like a muscle a year is stupid, and it takes too long. no one has that much time.

[p republic]

I guess he was doing exactly what you are saying in a way, but I guess you call it being stupid.

I work my legs out, but I have yet to see those lines that runners get. I have big calf(sp?) muscles and my thighs are toned but I dont have the lines in the front, just the back and the sides. I guess im doing the wrong kind of exersise because I never feel the burn in my upper legs, its always below the knee.

[goodgravy]

I guess he was doing exactly what you are saying in a way, but I guess you call it being stupid.

I work my legs out, but I have yet to see those lines that runners get. I have big calf(sp?) muscles and my thighs are toned but I dont have the lines in the front, just the back and the sides. I guess im doing the wrong kind of exersise because I never feel the burn in my upper legs, its always below the knee.

yea i have the same problem, i do leg extentions like crazy but still i have yet to see any improvements.

[Romie]

Squats my man, squats. Full ass-to-grass squats. Those will definately make your legs grow. I stopped doing leg extensions because I felt like I got nothing out of them. Squats, hack squats, front squats, and leg pressing are way more taxing.

Also, what I reccomend to people who say their legs don't grow:

20 REP SQUATS

These things are killers. If they don't make your legs grow, nothing will. 20 rep squats with a 2-1-4 rhythm will bring tears to your eyes (two seconds going up, one second pause at the top, 4 seconds going down).

[BIG BAD MOG]

What's a good thing to drink after a workout? I heard some type of mix of bananas and soybeans does the trick. Also a friend of mine who does bodybuilding says that you can't really expect to gain much muscle if you're going to try to develop a more defined six pack because of the decrease in appetite you get. Is that true?

[Romie]

What's a good thing to drink after a workout? I heard some type of mix of bananas and soybeans does the trick. Also a friend of mine who does bodybuilding says that you can't really expect to gain much muscle if you're going to try to develop a more defined six pack because of the decrease in appetite you get. Is that true?

Drop anything soy. Soy promotes estrogen. A 50g protien shake is best.

And yeah, if you're dieting down, you won't gain much muscle due to lower calories.

[MagnusMadness]

Drop anything soy. Soy promotes estrogen. A 50g protien shake is best.

And yeah, if you're dieting down, you won't gain much muscle due to lower calories.

I think that's why I haven't exploded yet.

What do you think about weight gainers?? If they promoted weight gain...would you be able to put on more muscle mass and become stronger in the process?? Cuz I'm having a helluva time going up in weight in some areas now and it's pissin me off...I just started taking my creatine again and I've been considering a weight gainer of some sort.

[trunkszero157]

I've been considering a weight gainer of some sort.

I have too, I want to know what are the pros ands cons of using it, same goes for the whey protein

[Apoc]

My cousin asked me this today and I had no clue so I'm asking:

1.Can you work on certian areas of your body and tone them up, then work on other parts until your entire body is where you want it?

I couldnt answer his question because I work most of my body at once instead of "one at a time".

Ok, since I didn't see my answer anywhere let me throw it out.

NO! No, you can't tone one part by itself. You can build up a part more than the other but tone is about low fat percentage.

For example. If you have a gut, weighted crunches are only going to build the muscle. If you want it ripped and toned, you need to burn the fat. That means cardio. You can't spot reduce fat.

So again, no. You can't tone a bodypart at a time. You can only build that way. You need cardio and everything will be toned.

BTW, Romie, you rock! Listen to this guy folks, he knows his shiet. I just learned about soy and estrogen a month or two ago. All of SRK should be letting Romie educate them.

Apoc.

[Apoc]

I guess he was doing exactly what you are saying in a way, but I guess you call it being stupid.

I work my legs out, but I have yet to see those lines that runners get. I have big calf(sp?) muscles and my thighs are toned but I dont have the lines in the front, just the back and the sides. I guess im doing the wrong kind of exersise because I never feel the burn in my upper legs, its always below the knee.


After you build, try going crazy on cardio.

Apoc.

[Perfect Cell]

Well he's mostly correct. Don't bother taking 50g's protien thou, you'll only abosorb 30g's in 1 setting. So spead it out into mutilple shakes. I suggest 1 scoop of GNC Pro Mega Isolate. Also, unless this kids stacking (and I hope he's not) it won't matter if he takes whey or soy. It's not going to make enough difference to effect what he's trying to get.

btw Madness: are you on a titrate or monohydrate ?

[AL the great]

Hey guys i'm trying to lose weight. do you guys recommend any suplements that help burn weight? i hear some dangerous things from my friends long time ago that made him lose conciousness cuz he would lose like 10 pounds a day.

thx for the help.

[teqnique]

Can someone look at my daily workout? What I want to do is basically cut down my weight and work on my chest, love handles, and abs. I have a horrible diet, I have a cup of coffee for breakfast, eat lunch around 3-5pm which probably entails of a cheeseburger + fries, dinner is usually around 9pm and is probably fast food as well.

I'm 5'9", 168 lbs.

Monday: (Biceps/Back)
3x10 Barbell Curl (20 lbs, each hand)
3x10 Dumbell Curl (20 lbs + bar?)
3x10 Lat Pulls (50 lbs)
3x10 Wrist Rollers (20 lbs)
3x10 Seated Rows (70 lbs)

Tuesday: (Cardio/Legs)
1.25 Mile Run
3x10 Squat (155 lbs)
3x10 Leg Press (270 lbs)
3x10 Leg Flexion (75 lbs)
3x10 Calf Raises (180 lbs)

Thursday (Chest/Triceps)
3x10 Bench Press (95 lbs)
3x10 Incline Press (75 lbs)
3x10 Military Press (55 lbs)
3x10 Decline Press (85 lbs)
3x10 Pec Dec (70 lbs)

Friday: (Cardio, sort of)
Box Routine
5 Min Jump Rope
3x20 Medicine Ball Situps
3x30 Crunches
3x10 Leg Raises

[Perfect Cell]

Al: Post your stats. Also is there something you're trying to lose wieght for in a hurry is this a general thing.

[AL the great]

Al: Post your stats. Also is there something you're trying to lose wieght for in a hurry is this a general thing.

Yo here's what i do. i only work twice a week.
i'm 5'1 and weigh 178 pounds. i worked out heavily for 3 years and stopped for 2 years and now i'm trying to regain it back. thing is i dont have motivation to work out 5 times a day anymore like i used to. and since i turned 20 my metabolism has gone to shit. i'm askin for suplements cuz it's harder for me to lose weight now.


monday and sundays
run: 1.8-2.0 miles.

bench: light weights and do a burn out till i cant do more for
the night.

after bench i do all upper body. i rarely do sit ups which i know i should do more.

========
i just cut back on all soda and have noticed weight loss from it.

[Perfect Cell]

Can someone look at my daily workout? What I want to do is basically cut down my weight and work on my chest, love handles, and abs. I have a horrible diet, I have a cup of coffee for breakfast, eat lunch around 3-5pm which probably entails of a cheeseburger + fries, dinner is usually around 9pm and is probably fast food as well.

I'm 5'9", 168 lbs.

Monday: (Biceps/Back)
3x10 Barbell Curl (20 lbs, each hand)
3x10 Dumbell Curl (20 lbs + bar?)
3x10 Lat Pulls (50 lbs)
3x10 Wrist Rollers (20 lbs)

Tuesday: (Cardio/Legs)
1.25 Mile Run
3x10 Squat (155 lbs)
3x10 Leg Press (270 lbs)
3x10 Leg Flexion (75 lbs)
3x10 Calf Raises (180 lbs)

Thursday (Chest/Triceps)
3x10 Bench Press (95 lbs)
3x10 Incline Press (75 lbs)
3x10 Military Press (55 lbs)
3x10 Decline Press (85 lbs)
3x10 Pec Dec (70 lbs)

Friday: (Cardio, sort of)
Box Routine
5 Min Jump Rope
3x20 Medicine Ball Situps
3x30 Crunches
3x10 Leg Raises

Teq: There's no way you're going to see lean gains with that type of diet. Also you can lose that cadio run on Tuesday it's only going to burn the same lean mass you're trying to build along with the fat (which really won't go away anyway). For chest you need to alternate bench/tris bench/tirs if your not alrdy. Try 4 sets of 8-10 rep on the benches. Lose the Military Press. Get on cables alot and work interier pecs more than once. Also, you gotta do some tri extensions. But for real thou you won't see change until you lose that diet.

[Perfect Cell]

Yo here's what i do. i only work twice a week.
i'm 5'1 and weigh 178 pounds. i worked out heavily for 3 years and stopped for 2 years and now i'm trying to regain it back. thing is i dont have motivation to work out 5 times a day anymore like i used to. and since i turned 20 my metabolism has gone to shit. i'm askin for suplements cuz it's harder for me to lose weight now.


monday and sundays
run: 1.8-2.0 miles.

bench: light weights and do a burn out till i cant do more for
the night.

after bench i do all upper body. i rarely do sit ups which i know i should do more.

Ok well first off you shouldn't be working out more than 3 times a week anyway. For you're stats I highly discourage weight burning drugs. I say drugs because they have drug-like side effects that are really only for extreme situations. Try to get down 5-6 meals a day. Egg whites and oatmeal for breakfast, have a 30g shake for snack (if possible) or at least some cottage cheese. Skinless chicken Breast and yam or light starch for lunch, another shake for snack and some lean steak, chicken breast or fish for dinner. That alone should correct the weight problem even without much workout. Give it 12 weeks.

[AL the great]

Ok well first off you shouldn't be working out more than 3 times a week anyway. For you're stats I highly discourage weight burning drugs. I say drugs because they have drug-like side effects that are really only for extreme situations. Try to get down 5-6 meals a day. Egg whites and oatmeal for breakfast, have a 30g shake for snack (if possible) or at least some cottage cheese. Skinless chicken Breast and yam or light starch for lunch, another shake for snack and some lean steak, chicken breast or fish for dinner. That alone should correct the weight problem even without much workout. Give it 12 weeks.

wow thx i'll try that.

EDIT:
hey i wanted to ask if i feel a tad hungry instead of a meal what kinds of snacks can i eat? like with the shakes you recommend what kinds of shakes are they? and suggest me some healthy snacks too(other than fruits)

[Perfect Cell]

First off I wouldn't even consider fruits to be in the heathly catagory. I'm talking protien shakes, chicken slices (like the lunch meat kind), steak strips (if it's in the buget) can't get enough cottage cheese, I suppose "1" reduced fat muffin/danish a day, pretty much some type of meat slice thats not pork. I would stay away from the protien "bars" thou, waste of time. If you just gotta have a sweet, try to find kettal korn (the sweet glazed popcorn *not carmelcorn) it's actully not that bad on fat/carbs and you can eat like half a big bag to curb that sweet tooth if you have one.

[AL the great]

Fruits aren't healthy??? explain.

[trunkszero157]

for more to gain a certain ammount of weight should I just cram like a madman or watch what I eat?

[MagnusMadness]

Fruits aren't healthy??? explain.


I hope he said that just cuz of the sugar content..fruits still have lots of stuff ur body needs and with a diet like the one he described you should really consider taking a multivitamin like mega men for instance. I for one choke down a banana or two a day cuz I need my potasium.

And don't eat 6 times a day unless it's 6 healthy meals a day like the ones perfect cell described.

Technique:

I noticed ur only doing military press for shoulders and nothing for traps. You may want to add another day to ur routine for shoulders and traps as that's what I do. Chest/tri's, Bi's/Back, Shoulders/Traps, Legs. When you work out ur shoulders be sure to hit the frontal, medial, and rear delts..and maybe just 3-6 sets of shrugs should do it for traps.

Apoc:

There is a difference between toning muscles and building mass. You can't forget/ignore the fact that muscle helps metabolize fat. I for one am trying to tone my obliques (if ur not careful those muscles will get huge) So what I do is compound set my oblique exercises with ab exercises with light weights. It does have to do with bodyfat percentages but dieting does not = muscle tone.

Oh and I'm taking mega creatine from GNC. It doesn't say whether it's tri or mono anywhere that I've seen on the box.

[Romie]

BTW, Romie, you rock! Listen to this guy folks, he knows his shiet. I just learned about soy and estrogen a month or two ago. All of SRK should be letting Romie educate them.

Apoc.

Thanks for the praise man. Just tell that to my gym teacher. He makes the class do 5 full body routines a week. He's failing me cause I refuse to do it. I hate people who refuse to learn from people younger than them.

MagnusMadness:

Creatine from GNC is usually monohydrate.

trunkszero157:

Watch what you eat. High protien/medium carb all the way man. That's what puts on weight when you're bulking.

teqnique:

Salads are your friend. Drop the fast food. Do cardio every day (about half an hour ot an hour or medium intensity cardio). About your routine, do back before biceps. Since your back workouts involve your biceps, you don't want your biceps exhausted when doing heavy back movements.

Chaos:

DC training is hardcore man. I shake like a retard doing those stretches and statics. Imma keep on DC for a couple more weeks and post if I see any results.

[Chaos]

It is crazy the first few weeks I was really worried about undertraining but the stregth gains are crazy. It really gets good on teh second loop when your having to beat previous lifts to keep an exercise, very intense. Plus its pretty fast compared to your typical five or four day a week 12 set chest split.

[Apoc]

Thanks for the praise man. Just tell that to my gym teacher. He makes the class do 5 full body routines a week. He's failing me cause I refuse to do it. I hate people who refuse to learn from people younger than them.


OMG! This isn't for football where he's got yall on a steroid regime is it? I mean, that's so blatantly incompetent that it should be easy for you to either take his job or get an A.

Make a report complete with bibliography and take it to the principal and if he's an idiot, take him to the schoolboard. Your GPA shouldn't be affected by an incompetent prick.

Have you shown him legitimate scientific studies that shoot his program all to hell?

Sorry to hear about that. It's more common than you think. I get dumber as the years go by so, I have no problem learning from those younger than myself. I was a know-it-all most of my life until around 18-19. You can gain wisdom with age but intelligence can be clearly evident by the age of 7.

I would love to give that asshole a piece of my mind.

Stay up, Romie. Your results will teach everyone else.

Apoc.

[goodgravy]

i need a better rotine for my biceps. heres what my rotine, please comment.

4x8 barbell crl (75 lbs)

4x9-10 preacher crl (75 lbs)

4x10-11 hammer crl (30 lbs each hand)

then i finish it off with a pyramid set:

1x8 20
1x8 30
1x8 40
1x8 50

I do that withot resting, then after 2 mintes do the same thing cept backwards.

1x8 50
1x8 40
1x8 30
1x8 20

My biceps tend to hrt after that more often than not, bt i wanna know if thats enogh, or shold i increase the weights, or sets?

[MagnusMadness]

i need a better rotine for my biceps. heres what my rotine, please comment.

4x8 barbell crl (75 lbs)

4x9-10 preacher crl (75 lbs)

4x10-11 hammer crl (30 lbs each hand)

then i finish it off with a pyramid set:

1x8 20
1x8 30
1x8 40
1x8 50

I do that withot resting, then after 2 mintes do the same thing cept backwards.

1x8 50
1x8 40
1x8 30
1x8 20

My biceps tend to hrt after that more often than not, bt i wanna know if thats enogh, or shold i increase the weights, or sets?

That's a fuckin lot for such a small muscle IMO. I do bi's on back day and AFTER I finish back EXACTLY as romie described. As far as back goes...I go all out...3 sets of pull ups, 6 sets of lat pull downs, pull overs, one arm rows and seated rows...after that my bi's are pumped...I just finish em off with two random exercises which more often than not include dumbell curls while laying on an incline bench. I would do more for bi's but for one I don't feel it necessary and two...if I did more I would be in the gym for over two hours and that's too much. In fact I'm considering not doing tri's with chest and bi's with back cuz I'm just so exhausted by the time I get to them...I'm gonna add another day to my routine for bi's and tri's and see how that goes.



But as for you're question...I definitely don't think you need more sets but always move up in weight accordingly. If ur goal is to fail at 8 reps and you don't...then you should move up in weight IMHO.

[goodgravy]

That's a fuckin lot for such a small muscle IMO. I do bi's on back day and AFTER I finish back EXACTLY as romie described. As far as back goes...I go all out...3 sets of pull ups, 6 sets of lat pull downs, pull overs, one arm rows and seated rows...after that my bi's are pumped...I just finish em off with two random exercises which more often than not include dumbell curls while laying on an incline bench. I would do more for bi's but for one I don't feel it necessary and two...if I did more I would be in the gym for over two hours and that's too much. In fact I'm considering not doing tri's with chest and bi's with back cuz I'm just so exhausted by the time I get to them...I'm gonna add another day to my routine for bi's and tri's and see how that goes.

But as for you're question...I definitely don't think you need more sets but always move up in weight accordingly. If ur goal is to fail at 8 reps and you don't...then you should move up in weight IMHO.


the thing is i don't know if im overtraining, cuz i barely feel the soreness nemore. so should i do more weight with less reps, or more reps less weight?

[Romie]

OMG! This isn't for football where he's got yall on a steroid regime is it? I mean, that's so blatantly incompetent that it should be easy for you to either take his job or get an A.

Make a report complete with bibliography and take it to the principal and if he's an idiot, take him to the schoolboard. Your GPA shouldn't be affected by an incompetent prick.

Have you shown him legitimate scientific studies that shoot his program all to hell?

Sorry to hear about that. It's more common than you think. I get dumber as the years go by so, I have no problem learning from those younger than myself. I was a know-it-all most of my life until around 18-19. You can gain wisdom with age but intelligence can be clearly evident by the age of 7.

I would love to give that asshole a piece of my mind.

Stay up, Romie. Your results will teach everyone else.

Apoc.

I filed a complaint this morning after class. I just added the class last week, so fortunately I didn't have to go through as much shit as some others in the class did.

Thing is, I don't even workout in school. In all my previous weight classes I explained to the teachers that I workout outside of school and they let me be the TA, where I make sure everyones working out, spot people, and put back dumbells after class, so I'd pass.

I dunno what this pricks problem is, I'm gonna ask one of my old teachers to talk to him. Hopefully everything will be fine.

Thanks for the heads up.

[trunkszero157]

trunkszero157:

Watch what you eat. High protien/medium carb all the way man. That's what puts on weight when you're bulking.


Other than supplements what foods do you know off hand that have high protein and/or medium carb counts..

[Perfect Cell]

To answer a question somebody had a while back. I don't like fruits or consider them good foods for guys who want to see definition, cuts or lean mass because of the carb count. There's saying in BB world "An apple a day keeps the sixpack away." And it's true. Vegie's are your frined, not fruite. Get your vitamines in the pure form. Hell if you can stomech it even take your fats in pure form, like a flax oil.

Excusse the spelling/grammer, in a hurry. Later.

[MagnusMadness]

the thing is i don't know if im overtraining, cuz i barely feel the soreness nemore. so should i do more weight with less reps, or more reps less weight?

My biceps don't get sore either. Everybody's different. Muscles aren't always going to be as sore as the first time you worked them out either...that's why it's important (IMO) to keep loading up the weights and switch up ur exercises every so often so as to keep shocking ur body into making changes on a cellular level.

But IMO...ur overdoing it a little on biceps. 12 to 15 good strong sets with heavy ass weights and good form is all any muscle group needs IMVHO. And for me since I work out back right before bi's 6 to 9 sets is plenty. Someone please correct me if I'm wrong.

[goodgravy]

u guys mind postin up some of ur stats?

and im directing that to the weightliftin pros.

[Romie]

Age: 17
Height: 5'7
Weight: 240lbs
Shoulders: 53" (Shoulders have that "drooping" look, not wide and broad)
Chest/Lats: 49"
Biceps: 17" (Left a little bigger than right)
Forearms: 13.5" (Measured near about 2 inches from the elbow, yes they're huge).
Waist: 36" (Looking to go down to about 32 inches, but my waist structure is naturally wide).
Quads: 24" (Measured from the middle of the quad).
Calves: 17"

I'm guessing my bodyfat is around high teens, due to my stomach sticking out a little and there's very little seperation in my abs. I've been trying to start a serious cutting cycle, but I keep getting injured for some reason. Hopefully I can get one started by next week. I'm estimating I'd be competition ready at 200lbs. But for right now, I'm just a big mofo.

[goodgravy]

Age: 17
Height: 5'7
Weight: 240lbs
Shoulders: 53" (Shoulders have that "drooping" look, not wide and broad)
Chest/Lats: 49"
Biceps: 17" (Left a little bigger than right)
Forearms: 13.5" (Measured near about 2 inches from the elbow, yes they're huge).
Waist: 36" (Looking to go down to about 32 inches, but my waist structure is naturally wide).
Quads: 24" (Measured from the middle of the quad).
Calves: 17"

I'm guessing my bodyfat is around high teens, due to my stomach sticking out a little and there's very little seperation in my abs. I've been trying to start a serious cutting cycle, but I keep getting injured for some reason. Hopefully I can get one started by next week. I'm estimating I'd be competition ready at 200lbs. But for right now, I'm just a big mofo.

that helps

[trunkszero157]

what are the best ab, calf, and bicep workouts

[MagnusMadness]

what are the best ab, calf, and bicep workouts



Well that's a pretty cut and dry question...

Abs:
Sit ups. Crunches and leg lifts

Calfs:
Calf raises

Biceps:
Curls of different sorts...just find what you like and what works for you I.E. dumbell curls...concentration curls..negatives. etc...

As far as stats go...I'm not a big guy..as I've only been at this about a year now...And I'm under the impression that the really big guys start out pretty hefty whereas I started pretty lean. And I haven't measured myself either, cept my biceps which are between 15 1/2 and 16 inches. Right arm slightly bigger than the left...

I'm guessing my bodyfat is around high teens, due to my stomach sticking out a little and there's very little seperation in my abs. I've been trying to start a serious cutting cycle, but I keep getting injured for some reason. Hopefully I can get one started by next week. I'm estimating I'd be competition ready at 200lbs. But for right now, I'm just a big mofo.[/

Losin 40 pounds is no joke heh. I've lost over 20 since I've been workin out...alot of that was just watchin what I ate a little and letting some of the shakes I drank replace meals instead of supplementing them. So what do you have in mind to cut down the bodyfat??

[Romie]

Losin 40 pounds is no joke heh. I've lost over 20 since I've been workin out...alot of that was just watchin what I ate a little and letting some of the shakes I drank replace meals instead of supplementing them. So what do you have in mind to cut down the bodyfat??

An hour and a half of cardio everyday for 16 weeks :xeye: , dieting, and upping protien to around 400g's.

[The Fireboy]

An hour and a half of cardio everyday for 16 weeks :xeye: , dieting, and upping protien to around 400g's.

I read that eating too much protein is just like eating too much carbs, too many just makes your body store them as fat. If that's true why would someone need that much protein (Unless he weighs 400 ibs)?

[Romie]

I take 1.5 - 2 times my bodyweight in protien when I'm cutting. Mainly for the reason your body burns more calories processing protien that it does processing carbs and fat. If you take protien in gruadually througout the day, you won't have a problem.

[goodgravy]

yea i started serious lifting a year ago too, but before that i was just doin pushups before i go to bed.

Hieght: 6'2"

Weight: 200-205 varies

biceps: 16"

i don't know the rest :rolleyes:

[MagnusMadness]

I take 1.5 - 2 times my bodyweight in protien when I'm cutting. Mainly for the reason your body burns more calories processing protien that it does processing carbs and fat. If you take protien in gruadually througout the day, you won't have a problem.


WTF dude...I would have to eat like 8-10 times a day to take in 400 grams of protein..

Also I was talkin to a guy at GNC today and we were discussing how the body breaks down food...the popular belief around these parts as of late is that if u take in more than 35-40 grams of protein in one sitting then ur body shits out the rest...and this guy completely disagreed...saying that ur body will break down everything regardless of when you eat it within reason. So taking in 50-60 grams of protein at one sitting isn't necessarily going to be wasted...I would really like to hear what chaos has to say about this seeing as he could prolly shed more light on the subject.

[glass]

last i checked, the body should be able to process ~70 grams of protein per sitting. don't quote me on the number... but yea, it's supposed to be much higher than is widely believed.

[goodgravy]

I take 1.5 - 2 times my bodyweight in protien when I'm cutting. Mainly for the reason your body burns more calories processing protien that it does processing carbs and fat. If you take protien in gruadually througout the day, you won't have a problem.


how the fuck do you have the time and $ to get in 400g of protein a day?!?!?!?!??!?

:wow: :wow: :wow: :wow: :wow: :wow: :wow:

[trunkszero157]

how the fuck do you have the time and $ to get in 400g of protein a day?!?!?!?!??!?

:wow: :wow: :wow: :wow: :wow: :wow: :wow:

exactly, if theres a cheap cost effective way, let me know

[*InVeRs3*]

Hey guys, i'm 17, 5'3 1/2 and about 129-135 pounds, and this year i'm going to take my Brazilian Jujitsu and Judo seriously for competing. I'm planning to buy me free weights, I'm saving up, but I don't want anything too heavy because I'm going for muscular endurance and strength. So what's a good amount of free weights for me?

[ReptarBar]

What do you guys recommend as far as a workout routine to increase speed, and short and long term endurance for sports. I play a lot of indoor soccer and I want to increase my stamina.

[glass]

how the fuck do you have the time and $ to get in 400g of protein a day?!?!?!?!??!?

:wow: :wow: :wow: :wow: :wow: :wow: :wow:

when i did the math, whey protein isolate came out the cheapest with the most grams of protein per dollar. eggs and canned tuna came up just a bit lower.

but yea, it's still a lot.

[Bojack]

I see a lot of people working chest/tri one day and back/bi another day type workouts with everything else taken care of at other times.

I got a work out plan from Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding that says that it's more ideal to do something like this,

Chest/back one day and then bi/tris/shoulders on another day with everything else taken care of at other times.

I tried the chest/tri back/bi routine but after working chest I wound up with not a lot let over for a good tri work out. Same thing with the back. But on this new plan I got from the Arnold book I always have plenty of energy to come in and bash the muscles needed.

So my basic plan is this,

Mon - Back/Chest
Tue - Rest
Wed - Bi/Tri/Shoulder
Thu - Rest
Fri - Forearms/Legs
Abs worked when I feel like it.

This basic plan (which is slighty changed from the Arnold plan but still following the basic premise) is working wonders for me. Should I stick with it since it is working or is there some secret that's been found out since the Encyclopedia has been published that says that a routine like this is better?

Mon - Chest/Tri
Tue - Rest
Wed - Back/Bi
Thu - Rest
Fri - Forearms/Shoulders/Legs or whatever else done throughout the rest of the week?

Do bear in mind that I'm just getting back into training I used to work out 5 days a week and over trained and under ate my self into a horrible several month long bout of illnesses so now I work out less and eat with what I consider reckless abandon with the above plan and seeing good results.

[d2k]

how long should the rest period be between days? i've read 48 hours, but does that count the day of workout?

[MagnusMadness]

I am personally trying something new that alot of people have said good things about..It's been said that alot of testosterone is released when you work out legs..so something you can do to keep ur test levels high throughout the week is to split legs up and do a part of them everyday so next week I'm going to try this...

mon:
Chest/quads

Tues:
Back/Hams

Wed:
Shoulders/calfs

Thurs:
Bi's/tri's

And throw in abs once or twice a week for good measure...I'll let you guys know in about 4 to 8 weeks how this is going for me.

Another reason for this is that when I do legs all in one day...I get sick for real...a friend of mine has even thrown up on leg day AT the gym after a set of squats.

Oh yeah and myoplex has a new protein shake mix with 500 calories per serving I'm going to try too..hopefully this will make up for me not eating quite enough to gain weight.

how long should the rest period be between days? i've read 48 hours, but does that count the day of workout?

You need to give each muscle like 48 hours before you work it out again at least...Meaning you workout chest one day...do something else the next day and something else the day after that and then you can work out chest again if you like...but not if ur still sore. I workout 4-5 days a week...hitting every major muscle group once. The next week...wash,rinse,repeat.

[Romie]

how the fuck do you have the time and $ to get in 400g of protein a day?!?!?!?!??!?

:wow: :wow: :wow: :wow: :wow: :wow: :wow:

Believe me, it's not cheap at all. I eat 2 protien bars a day and 1 shake, along with 3 other high protien meals. The protien bars kill my wallet, but that's the only thing my teachers allow me to eat in class.

[goodgravy]

question: i work at mcdonalds and i down 3 doublequarters a day, and with my high metabolism i haven't gotten the least bit fat, is that a good source of protein, cuz i also read some where that there are certain types of protein, i mean i know im gettin the high cholestoral, but should i be worried about it at my age?

[JinTheAvenger]

Romie you got just about the same stats as Salman Khan...no wonder why u got his pic in your avatar :tup:

Peace

[ReptarBar]

question: i work at mcdonalds and i down 3 doublequarters a day, and with my high metabolism i haven't gotten the least bit fat, is that a good source of protein, cuz i also read some where that there are certain types of protein, i mean i know im gettin the high cholestoral, but should i be worried about it at my age?

god damn that's disgusting, every day man...your gonna get gallstones if you keep going like that

[BoogerManVII]

For lunch and dinner every day, I have about 6 turkey slices and about 2 small lunchroom sized containers of 2% milk. Is the milk any good because of the protein,or should I avoid it because of the carbs?

[The Mullah]

romie have ou got a pic of yourself, i'm curious to see your muscles.

[Romie]

No body pics, sorry.

JinTheAvenger: I think I outweight him. I doubt he's over 200lbs. He's gotten pretty big lately though. I like his movies, hence the avatar.

BoogerManVII: That's fine. Milk doesn't have that many carbs, so I'd say its alright if you drink it late in the afternoon.

goodgravy: Yes, it will affect you at a young age. If you're gonna eat fast food, I'd suggest chicken (or McDonalds have salads I think). Fast food beef isn't always the best quality.

[goodgravy]

can neone recommend me a good brand of protein bar, available at most conveience stores or gas stations?

[Romie]

I've seen U-Turn at local stores, and that's pretty good. Detour bars too.

[goodgravy]

wut do you guys like workin out the most?

for me its always triceps

[Romie]

wut do you guys like workin out the most?

for me its always triceps

Legs.

Back comes in a close second.

[Sexperienced.]

romie have ou got a pic of yourself, i'm curious to see your muscles.

Thats why I hate this thread.. you get guys that say they look a certain way but they're unwilling to post their pic, why's that?.. Nothing worse than getting advise from a scrub, not that I've got anything against anyone but you have to prove your credentials before you give me advice.

I'm a semi-pro Powerlifter and I'll prove it by posting my pic in a week or so... (if anyone cares)

[Rhio2k]

Fast food beef isn't always the best quality.

It's mostly dead circus animals and some filler, like chopped-up mimes...

Ground round for me.

[Romie]

Thats why I hate this thread.. you get guys that say they look a certain way but they're unwilling to post their pic, why's that?.. Nothing worse than getting advise from a scrub, not that I've got anything against anyone but you have to prove your credentials before you give me advice.

I'm a semi-pro Powerlifter and I'll prove it by posting my pic in a week or so... (if anyone cares)

GTC can prove my credentials, as well as da_dragon and some other NYC people who have already seen me.

[$|-|U(V)AYeL]

Two questions specifically for Romie. Other pros should feel free to answer them as well.

1. What are your thoughts on the Max-OT program?
2. It's saying focus on 4-6 reps.. My endurance is relatively low already, so I don't know if I should try this program out. What do you think?

Edit:

ANOTHER question.

3. I'm currently 170 lbs, and 18% fat. If the machine was correct, my lean body mass is 140. Should I first Cut to get rid of the fat, or go straight into bulk?

[WasFemto]

I started gonig back to the gym last week and am pretty weak again (no prob, since that will change in a month :smokin: ). Anyways here's my problem: Since I'm right handed my right is stronger than my left for for curls. I'm pretty sure it's my grip. My pinky and the finger next to it are not as strong as my pinky and the finger next to it on my right hand. Any suggestions? I was gonna start squeezing a raquet ball a couple of times but not to sure if that's the way to go to build up strength in my left side.

[MagnusMadness]

Thats why I hate this thread.. you get guys that say they look a certain way but they're unwilling to post their pic, why's that?.. Nothing worse than getting advise from a scrub, not that I've got anything against anyone but you have to prove your credentials before you give me advice.

I'm a semi-pro Powerlifter and I'll prove it by posting my pic in a week or so... (if anyone cares)


If ur a semi pro powerlifter then you give the advice goddamn. Second...there is nothing keeping someone from posting someone else's pics anyway, and/or exxagerrating stats in relation to pics cuz it's not like you can argue.

This is a weight lifting and nutrition thread...since EVERYONE'S body is different then the only advice a person can give in relation to getting stronger/bigger/ripped is what worked/works for them IMO.

But from what I've read thus far...romie's been on point with everything and I have no doubt he's at least a strong motherfucker. All I know is by this summer time Ima be lookin right and I'm goin to the beach and gettin all the poon I can handle and then some WHO'S WITH ME?!?!?!

Oh yeah and chest is by far my fav thing to work out. Legs used to be my least fav until recently when I found out I have retardedly strong legs for my experience. ( I rep twice my body weight cleanly )

[ssjbrydon]

anyone else use protein powders? i find my everyday diet isnt gettin me close to at least 150 grams of protein a day. im considering goin with some immediately. is their much of a diff between isolate and concentrated whey protein? i noticed isolate was a tad bit more expensive.


my workout plan is solid, i just read up and realized my protein intake is very low...

[Romie]

Two questions specifically for Romie. Other pros should feel free to answer them as well.

1. What are your thoughts on the Max-OT program?
2. It's saying focus on 4-6 reps.. My endurance is relatively low already, so I don't know if I should try this program out. What do you think?

Edit:

ANOTHER question.

3. I'm currently 170 lbs, and 18% fat. If the machine was correct, my lean body mass is 140. Should I first Cut to get rid of the fat, or go straight into bulk?

1. MOT is alright. Personally, I don't like it. My body reacts better to high volume multiple working set routines. If you see that it's working for you, then keep doing it.

2. 4-6 reps isn't high at all. If you can't do 4-6, then lower the weight, cause it's too heavy.

3. I'd say cut if your bf was really that high.


WasFemto:

I think that's a problem most of us have. My left arm is stronger than my right. When you lift long enough, it'll start to even out and it won't be so much of a problem. If it's grip strength, then I'd suggest but some wraps (it's like a piece of cloth where its looped around your wrist, then wrap it around the bar) so your grip doesn't take priority over your strength.

ssjbrydon:

Isolate contains less lactose and fat per serving. It's more "pure" you might say. But I doubt there's much of a difference when it comes to how much mass you put on. I personally use isolate, but you can go with either one.

[DEF]

All I know is by this summer time Ima be lookin right and I'm goin to the beach and gettin all the poon I can handle and then some WHO'S WITH ME?!?!?!



HALLEAHLUYA(sp).... CAN I GET A AMEN!!!!!!! :encore:
Preach ON BROTHER MADNESS!!

[HeaT]

yo Romie, what is your opinion on the proper rep for a bench press...or anyone else for that matter...

the bar all the way down to your chest? the bar 2 inches from your chest? the bar till where your elbows are parallel to the floor???

im asking because i went to a sports trainer for a sholder problem and he asked me how i was doing my bench presses and i said all the way to the chest...he said i should switch it to elbows parallel to the floor because it is less stressful on the elbow and additionally when you bring the bar down that far (to the chest) you are using a LOT of your back to bring the bar back up from your chest to the parallel state of the eblows, he said you initally get the same effect but with less stress on your sholder and no as much back usage...

so i switched to what he said and it seems that it still works it as effective...but i get a lot of shit from people at the gym about, "oh you are not doing it properly because you are not hitting your chest", kind of funny...

anyway, i was just wondering what you thought about this...

im outi

Roberth

[MagnusMadness]

yo Romie, what is your opinion on the proper rep for a bench press...or anyone else for that matter...

the bar all the way down to your chest? the bar 2 inches from your chest? the bar till where your elbows are parallel to the floor???

im asking because i went to a sports trainer for a sholder problem and he asked me how i was doing my bench presses and i said all the way to the chest...he said i should switch it to elbows parallel to the floor because it is less stressful on the elbow and additionally when you bring the bar down that far (to the chest) you are using a LOT of your back to bring the bar back up from your chest to the parallel state of the eblows, he said you initally get the same effect but with less stress on your sholder and no as much back usage...

so i switched to what he said and it seems that it still works it as effective...but i get a lot of shit from people at the gym about, "oh you are not doing it properly because you are not hitting your chest", kind of funny...

anyway, i was just wondering what you thought about this...

im outi

Roberth

I know this question was for romie but here's my 2 cents...

I don't think anyone should ever touch their chest with the bar cuz makes it easier when you rest the bar on ur chest for even a fraction of a second...coming down to 2 inches above ur chest and then going back up is much harder....

But my advice would be for you to use dumbbells if you have shoulder problems because the bar puts alot of stress on ur shoulders by locking them into position... the supraspinatus most notably (heh)

IMO dumbbells are more advanced and work better PERIOD.

[Romie]

yo Romie, what is your opinion on the proper rep for a bench press...or anyone else for that matter...

the bar all the way down to your chest? the bar 2 inches from your chest? the bar till where your elbows are parallel to the floor???

im asking because i went to a sports trainer for a sholder problem and he asked me how i was doing my bench presses and i said all the way to the chest...he said i should switch it to elbows parallel to the floor because it is less stressful on the elbow and additionally when you bring the bar down that far (to the chest) you are using a LOT of your back to bring the bar back up from your chest to the parallel state of the eblows, he said you initally get the same effect but with less stress on your sholder and no as much back usage...

so i switched to what he said and it seems that it still works it as effective...but i get a lot of shit from people at the gym about, "oh you are not doing it properly because you are not hitting your chest", kind of funny...

anyway, i was just wondering what you thought about this...

im outi

Roberth

I don't go all thw way down to the chest. I stop about 2 inches from it, and don't lock out at the top, so there's constant tension in my chest. Right now though, I'm coming off a shoulder injury, so I'm going a little lower than parallel.

I'd have ot agree with Magnus that DB's are better for chest, but coming off an injury, you should be benching with a Smith machine, not locking out at the top, or pausing too long at the bottom.

[*InVeRs3*]

will lifting make you short? myth or fact?

[$|-|U(V)AYeL]

will lifting make you short? myth or fact?

A LOT of people argue that it does not slow down your growth at all. I believe however that it does. Your body grows upwards (height wise) until a certain age, 18 usually for most people. Then your bones start growing width wise. If you're still in the growing stage, and lift weights I believe your body won't be able to handle growing both width and height at the same time and will potentially slow down one or the other.

Another thing to think about.. If teenagers use anabolic steroids (synthetic variations of testosterone) they stop growing. Well, it's just testosterone.. Working out increases testosterone levels and such.. but then again your testosterone levels naturally increase when you reach puberty.. Hmmm

Edit: I'm not a bio/weight lifting expert, but we briefly touched this subject in class, so yeah.

Edit:

Romie: I'm brown. I'm sure you are too.. with the Salman Khan avatar and all. See the thing is.. Brown food is OBVIOUSLY not healthy, and I don't even have a calorie chart or anything to tell me how muich calorie is in the food. :S So I just decided to go with:

Protein:
Tuna, Eggs, Chicken breasts, Whey Protein, Cottage Cheese (before bed), Milk
Carbs:
Oats, Whole Wheat bread, Pears, Apples, bananas (in morning)
Fat:
Almonds, EFA oil, Natural crunchy peanut butter

That is pretty much what I take in. However it's the SAME stuff OVER AND OVER again.. You know. Iunno if i'm getitng the right amount of nutrition from all of this, and it gets DULL...I take a multi-vitamin as well. Should I continue with this? OR from my own money buy more healthy foods? and what brown foods are healthy? haha

[trunkszero157]

my only real problem is putting on mass and bulking, i'm thinking about going the suppliment route but I know thats expensive

[$|-|U(V)AYeL]

my only real problem is putting on mass and bulking, i'm thinking about going the suppliment route but I know thats expensive

Man, first get your diet down dawg. Supplements ONLY help when your diet is perfect. It's all a calorie game, as Romie said. Take your LEAN body weight, and times it by 15. That should be around your daily caloric expenditure. Then just add 500 calories to that, and eat that daily :tup: If that does not help because of your high metabolism, just add 200 calories per week. (you have to work your way in, just like weights.. can't start benching 3x your weight outta nowhere.)

Protein should be 1 g per lb of your body weight. I don't think any more protein is actually beneficial.. too much load on the kidneys. BTW, drink LOTS of water :tup:

[*InVeRs3*]

Romie, can you tell us you're daily diet?

[denjin]

I apologize, for I have not read the entire thread (yet). This question may have already been asked.

I have heard time and time again, if you want to look better (or cut), you drink less water. Not a prolonged activity or anything, else you really wind up hurting yourself.

Well, what I'm saying is, can anyone say this statement?

"Denjin, I gaurantee you if you drank less water, you'd look better."

For the record, I tend to drink a BOAT load of water.

[$|-|U(V)AYeL]

snip

Pro bodybuilders do that before contests, because it basically makes the skin like a THIN ass layer therefore more definition. However MANY bodybuilders have coaches, and MANY have STILL ended up in the hospital because of dehydration :tup: WHILE they are on mad juice, n shit. So... I would not recommend you do that. You should lower your bodyfat naturally, if it's low and it still seems you got a bitta fat, then drink a lot of water :tup: I remember reading that is just excess hydrogen ions your body stores "water retention" so just drink lots of water to get rid of it. To lower your bodyfat, cardio + good diet is the key :tup:

[trunkszero157]

Take your LEAN body weight, and times it by 15. That should be around your daily caloric expenditure. Then just add 500 calories to that, and eat that daily :tup: If that does not help because of your high metabolism, just add 200 calories per week.

which means i need to take in around 2500 calories daily

[Miher]

Sup guys,
I started working out roughly a month ago, hitting the gym everyday for about an hour. There's no real pattern to my workouts, which is I guess why I'm asking for some help. I basically concentrate on arms, chest, and abs--using freeweights a lot, bench pressing, and crunching. I have experienced some good results at least visually--my arm muscles and chest are quite a bit bigger and I've got the beginnings of a six-pack. But I've heard that you should give each muscle at least 48 hours of rest before working it out again...I haven't been doing this at all. Should I be? Also, I seem to have reached a plateau in the amount of weight I can lift...I've been lifting the same amount for quite a while and am wondering if this should be a concern or not. I'm really not that knowledgable on this subject so I don't know if I need to include more information for my questions to be answered...if so, I will.

Thanks a lot for your help.

[Chaos]

I apologize, for I have not read the entire thread (yet). This question may have already been asked.

I have heard time and time again, if you want to look better (or cut), you drink less water. Not a prolonged activity or anything, else you really wind up hurting yourself.

Well, what I'm saying is, can anyone say this statement?

"Denjin, I gaurantee you if you drank less water, you'd look better."

For the record, I tend to drink a BOAT load of water.


False. You will look worse if you drink less water. If you drink large amounts daily then your body adapts and deems it less necessary to store water, so you appear more defined. If you were to cut your intake your body would respond to the perceived shortage by storing more on an intercellular basis.

Unless of course you were talking about a competition type water cut off, which would involve drinking 2-3 gallons daily for 10-14 days pre comp, then down to one gallon, then cutting all water at noon day before contest. You would then take diuretics and drink at most a few sips of water over the next 24-36 hours. This is only done at super low bodyfat and would help you not at all. Continue to drink water, it actually helps burn fat while being processed to some extent.

[goodgravy]

serious question, when i played sports back in highschool, our coach told us not to have sex or nethin related while we played football. some people told me it was cuz it lowered our testosterone or somethin, can neone explain?

[$|-|U(V)AYeL]

serious question, when i played sports back in highschool, our coach told us not to have sex or nethin related while we played football. some people told me it was cuz it lowered our testosterone or somethin, can neone explain?

After ejaculation your testosterone levels DO go down. Testosterone has been linked to aggression. Lower testosterone means lower aggression. Higher aggression in sports help.

[Romie]

Romie: I'm brown. I'm sure you are too.. with the Salman Khan avatar and all. See the thing is.. Brown food is OBVIOUSLY not healthy, and I don't even have a calorie chart or anything to tell me how muich calorie is in the food. :S So I just decided to go with:

Protein:
Tuna, Eggs, Chicken breasts, Whey Protein, Cottage Cheese (before bed), Milk
Carbs:
Oats, Whole Wheat bread, Pears, Apples, bananas (in morning)
Fat:
Almonds, EFA oil, Natural crunchy peanut butter

That is pretty much what I take in. However it's the SAME stuff OVER AND OVER again.. You know. Iunno if i'm getitng the right amount of nutrition from all of this, and it gets DULL...I take a multi-vitamin as well. Should I continue with this? OR from my own money buy more healthy foods? and what brown foods are healthy? haha

I don't eat Indian food or any type of Mid-Eastern food anymore, I basically eat what you listed. It's very unhealthy and contains a hell of a lot of fat. I can't really think of anything healthy enough to eat daily.

Miher:

You should ideally be training each bodypart only once a week. And I can't stress enough how people should be working out their whole bodies. Back, legs, traps, and forearms are muscles too. How do people expect to have a big bench press when they have small, weak backs? If you start giving each muscle the attention it deserves, you'll grow and get stronger.

*InVeRs3*:

Lifting won't stunt your growth. Natural testosterone won't stunt your growth either, your body knows when to stop growing, and when that time comes, your growth plates fuse. Steroids quicken that effect.

As for my daily diet, it's something like:

5:30am - Oatmeal, protien shake
8:00am - fruit
11:00am - protien bar
2:00pm - chicken or steak, or something high in protien that will full me up.
5:30pm - (or whenever I finish my workout) - protien shake
7:30pm - chicken, steak, or whatever.
9:30pm - Casien shake.

That's about 300g of protien a day. Some days I'll have an extra protien bar in class if I'm hungry.

[*InVeRs3*]

What are your guys' opinion on milk? I hear crazy stories, like it's a muscle relaxent and it gives you titties. What other bad effects are there, if there is any?

[Romie]

What are your guys' opinion on milk? I hear crazy stories, like it's a muscle relaxent and it gives you titties. What other bad effects are there, if there is any?

People are saying milk has too many added hormones these days, that's what's causing children to "develop" so early. I'm not really sure about that, so don't take my word for it.

Soy milk might give you "titties" because soy promotes estrogen. Stay away from anything soy.

I don't drink milk though, cause it makes me crap like a baby.

[Anubis]

serious question, when i played sports back in highschool, our coach told us not to have sex or nethin related while we played football. some people told me it was cuz it lowered our testosterone or somethin, can neone explain?Scientifically, testerone has been linked to a man's aggressiveness, especially in sports competitions.

I remember this interview that was done some time ago in ESPN Highlights. Lawrence Taylor was the subject for when the Giants were in the Superbowl back about a decade or so ago. He confessed that the night before the game, he insured his team's victory by getting hookers for every member of the opposing team [shocker!] (lol).

So this is the new bodybuilding thread. Not a whole lot of guys want to beef up like GREEN TRENCH COAT, ROMIE & myself. But its still good to see that members here want to take care of their bodies.

[MagnusMadness]

Scientifically, testerone has been linked to a man's aggressiveness, especially in sports competitions.

I remember this interview that was done some time ago in ESPN Highlights. Lawrence Taylor was the subject for when the Giants were in the Superbowl back about a decade or so ago. He confessed that the night before the game, he insured his team's victory by getting hookers for every member of the opposing team [shocker!] (lol).

So this is the new bodybuilding thread. Not a whole lot of guys want to beef up like GREEN TRENCH COAT, ROMIE & myself. But its still good to see that members here want to take care of their bodies.


AHEM...

I'm tryin to gain madd weight man..and with the quickness..and I'm not a skinny fuck who needs to gain weight either...I'm about 5 10, 5 11 and I'm tryin to get up to about 190 ripped, and I expect to be there by 2006. I think that's pretty reasonable...we're only talkin about 25 pounds of lean mass in a year. The only thing holdin me back is my diet. If I could just get more disciplined and wake up early enough to get in a few extra meals I have no doubt I would blow up quick. I just hate cooking/preparing anything...a protein shake is about as far as I go, but I drink a couple a day though.

[Anubis]

AHEM...

I'm tryin to gain madd weight man..and with the quickness..and I'm not a skinny fuck who needs to gain weight either...I'm about 5 10, 5 11 and I'm tryin to get up to about 190 ripped, and I expect to be there by 2006. I think that's pretty reasonable...we're only talkin about 25 pounds of lean mass in a year. The only thing holdin me back is my diet. If I could just get more disciplined and wake up early enough to get in a few extra meals I have no doubt I would blow up quick. I just hate cooking/preparing anything...a protein shake is about as far as I go, but I drink a couple a day though.Try drinking a glass of weightgainer after breakfast & dinner for about a few months. You'll definitely have that extra mass you want.

GNC stores usually have lots of it in stock. Problem is, its usually pretty pricy. So you may have to scout around to find something that's affordable for you.

[MagnusMadness]

Try drinking a glass of weightgainer after breakfast & dinner for about a few months. You'll definitely have that extra mass you want.

GNC stores usually have lots of it in stock. Problem is, its usually pretty pricy. So you may have to scout around to find something that's affordable for you.

I actually saw somethin kinda new at the gnc at the mall the other day. Myoplex has protein shakes that have 500 quality calories per serving and I'd like to give it a try...it is about 50 bucks for 20 servings though...damn...2 of those a day would add right at 1000 calories to my daily diet..I bet I would add some mass too..but how lean would that mass be??

[Anubis]

I actually saw somethin kinda new at the gnc at the mall the other day. Myoplex has protein shakes that have 500 quality calories per serving and I'd like to give it a try...it is about 50 bucks for 20 servings though...damn...2 of those a day would add right at 1000 calories to my daily diet..I bet I would add some mass too..but how lean would that mass be??As long as you're constantly working out, the mass will be applied to what muscles you work out the most. I know you want to have results by '06, but you can start to see results as early as 6 weeks within '05. And then adapt from there.

Wow! $50 for 20 servings. Sounds like it might be a Joe Weider brand.

Try only 1 glass after breakfast, but have sensible meals for the rest of the day for a few months. After regular workout sessions and results start to show, then move up to 2 glasses.

Its easier to apply an endomorphic (lean) shape than an exomorphic (bulky) because of less body fat to work with.

[Romie]

AHEM...

I'm tryin to gain madd weight man..and with the quickness..and I'm not a skinny fuck who needs to gain weight either...I'm about 5 10, 5 11 and I'm tryin to get up to about 190 ripped, and I expect to be there by 2006. I think that's pretty reasonable...we're only talkin about 25 pounds of lean mass in a year. The only thing holdin me back is my diet. If I could just get more disciplined and wake up early enough to get in a few extra meals I have no doubt I would blow up quick. I just hate cooking/preparing anything...a protein shake is about as far as I go, but I drink a couple a day though.

When Anubis said that we wanna get big, he means BIG. I think we're all in the 240-270lb mark, with me being the lightest of the bunch. So yea, he means BIG.

[BoogerManVII]

At this point in time, all im really trying to work out is my chest and abs, and I was curious as to what kind of lifting would promote more muscle growth. Numerous sets of heavy weight reps, or numerous reps and just a few sets? Or is there even a difference?

[HeaT]

At this point in time, all im really trying to work out is my chest and abs, and I was curious as to what kind of lifting would promote more muscle growth. Numerous sets of heavy weight reps, or numerous reps and just a few sets? Or is there even a difference?

generally to generate muscle growth (hypertrophy) they say you should lift 3-4 times a week, hitting every muscle group at least once a week, doing 3-4 sets per exercise with a total of 9-12 sets for the whole muscle group, having 30-90 seconds rest inbetween sets within the 6-10 rep range...

research shows that this type of training is for hypertrophy...

im outi

Roberth

[Anubis]

When Anubis said that we wanna get big, he means BIG. I think we're all in the 240-270lb mark, with me being the lightest of the bunch. So yea, he means BIG.Its true, I do. But believe it or not, GTC & I have recently lost 40 lbs each! GTC is now weighing in @ 260lbs & I'm weighing in @ 215 lbs. I don't have the liberty to explain why GTC slimmed down, but for me most of my shirts I was literally ripping through because they became too small for me. Plus, I was feeling a bit sluggish when I was working out. My instructor thought it might have been a good idea to reduce size, as did many of my friends. Plus, I feared a doctor may have told me that due to me having hypertension, I had best reduce my size.

So for me, I went from exomorphic to mesomorphic in size, but it still fits me well for my workouts, health & clothing size.

[Romie]

Its true, I do. But believe it or not, GTC & I have recently lost 40 lbs each! GTC is now weighing in @ 260lbs & I'm weighing in @ 215 lbs. I don't have the liberty to explain why GTC slimmed down, but for me most of my shirts I was literally ripping through because they became too small for me. Plus, I was feeling a bit sluggish when I was working out. My instructor thought it might have been a good idea to reduce size, as did many of my friends. Plus, I feared a doctor may have told me that due to me having hypertension, I had best reduce my size.

So for me, I went from exomorphic to mesomorphic in size, but it still fits me well for my workouts, health & clothing size.

Congrats to both of you. I just started a cutting cycle myself for similar reasons. Being 240lbs at 17 years old is raping the hell out of my joints during my heavy workouts, I'm aiming for 210lbs, where I should be pretty ripped. The highest I was at was 263 coming off a "leg only" bulk (hurt my shoulder and worked out legs twice a week while bulk dieting). I ended up doing 1200 lb. partials on the leg press.

[Anubis]

Congrats to both of you. I just started a cutting cycle myself for similar reasons. Being 240lbs at 17 years old is raping the hell out of my joints during my heavy workouts, I'm aiming for 210lbs, where I should be pretty ripped. The highest I was at was 263 coming off a "leg only" bulk (hurt my shoulder and worked out legs twice a week while bulk dieting). I ended up doing 1200 lb. partials on the leg press.Thanks! For a while, I was a litle depressed about having to lose my old size. But its not the size that makes the man, but the man that makes the size. I feel a lot better now physically and my former g/f stopped complaining about my bearhugs breaking her back (lol).

[MagnusMadness]

When Anubis said that we wanna get big, he means BIG. I think we're all in the 240-270lb mark, with me being the lightest of the bunch. So yea, he means BIG.


For my height...between 190 and 215 ripped (that's the keyword) is fuckin huge...190 was just a short term goal I set for myself...If I'm still at it and want to aim higher then 215 is it...and that's as big as I ever want to be...I don't want to be the guy that girls consider TOO big know what I mean?

[trunkszero157]

my goal is 190-210 which means i'd have to gain 70-90 pounds, working out and toning up isnt a problem for me

[Chaos]

"working out" and "toning up" aren't going to gain you 70-90 pounds. They aren't going to gain you 20 pounds. I wish the damn phrase "toning" had never been popularized, as its a complete myth. You either build muscle or you don't, and toning is not possible, what it really means is weight loss. In any event I recently started cutting again after 12 weeks of big time bulking. I have odd fat distribution patterns so I carry all the excess fat around my waste and I got as fat as I could stand so I cut back. Luckily due to DC diet all I did was cut out caloried drinks (cokes, tea) and drop a little carbs out. That should get me going for a few weeks then I can add cardio and drop carbs further as needed. I'm 6'1 and was at about 214 before I started, prolly finish around 190ish.

[trunkszero157]

"working out" and "toning up" aren't going to gain you 70-90 pounds. They aren't going to gain you 20 pounds. I wish the damn phrase "toning" had never been popularized, as its a complete myth. You either build muscle or you don't, and toning is not possible, what it really means is weight loss. In any event I recently started cutting again after 12 weeks of big time bulking. I have odd fat distribution patterns so I carry all the excess fat around my waste and I got as fat as I could stand so I cut back. Luckily due to DC diet all I did was cut out caloried drinks (cokes, tea) and drop a little carbs out. That should get me going for a few weeks then I can add cardio and drop carbs further as needed. I'm 6'1 and was at about 214 before I started, prolly finish around 190ish.

I just have a habit for using "tone" rather than cut... :confused:

[TarkanX]

...Nice thread... any tips on how to grow taller? I know a lot of it is due to genes, but I want to know what can help me grow taller (calcium is obvious, but any other nutrients or workouts would be much help). Also, if I work out my leg muscles, will that make me move faster and increase my vertical jump? And one more question, what is the best form of workouts for staying virtually injury free? power yoga workouts?

[Anubis]

...Nice thread... any tips on how to grow taller? I know a lot of it is due to genes, but I want to know what can help me grow taller (calcium is obvious, but any other nutrients or workouts would be much help). Also, if I work out my leg muscles, will that make me move faster and increase my vertical jump? And one more question, what is the best form of workouts for staying virtually injury free? power yoga workouts?I'll answer this one. What can help you grow taller? Scientifically - nothing. Its 98% genetics for that to happen. Stronger leg muscles can make you run faster - if your body fat is low. Other than that, it helps in lifting & maintaining good body balance. The best form of workouts that is virtually injury-free? It would have to be calisthetics (i.e. stretching & bending). It does keep your body "toned", but not get stronger. But like the old saying goes, "no pain, no gain".

Yoga workouts have to deal w/ how your mind can control your body to work more "effeciently" than what science has been able to comprehend.

[*InVeRs3*]

If your form starts getting off a little is that a sign that you're lifting too much than you should?

[TarkanX]

How many glasses of water should you drink per day? I know the benefits from water (takes out all the waste and purifies the body more), I usually take about 10 or so... is that a lot?

[Anubis]

If your form starts getting off a little is that a sign that you're lifting too much than you should?I'm not sure you can lift more than you should. But there are people that look absolutely monsterous w/ huge muscles. It is up to you how BIG you want to become. You just have to regulate your workout routine.

[Perfect Cell]

If by form he means posture, then yes your lefting too much. Proper form is the most important thing, 1000lbs. is pointless if the excercise isn't at least 95% correct. Just work with more reps until it feels like you have the control to left smoothly.

[Anubis]

How many glasses of water should you drink per day? I know the benefits from water (takes out all the waste and purifies the body more), I usually take about 10 or so... is that a lot?Most doctors recommend between 8 - 10 glasses per day. This helps keep your system flush & helps rid the body of contaminants. So you're not drinking too much at all.

[denjin]

False. You will look worse if you drink less water. If you drink large amounts daily then your body adapts and deems it less necessary to store water, so you appear more defined. If you were to cut your intake your body would respond to the perceived shortage by storing more on an intercellular basis.


My apologies for the late response. USUALLY things you OD on turn out to be bad for you. And general (unprofessional) concensus is that water is good for you, no matter what, 24/7. So, thanks for the input: You don't sound like the general population.

Editing:

On another note, how much water is a glass? Like...those tiny-ass milk cartons they give out at public schools. How many of those convert to 8 "glasses"?

[Anubis]

My apologies for the late response. USUALLY things you OD on turn out to be bad for you. And general (unprofessional) concensus is that water is good for you, no matter what, 24/7. So, thanks for the input: You don't sound like the general population.

Editing:

On another note, how much water is a glass? Like...those tiny-ass milk cartons they give out at public schools. How many of those convert to 8 "glasses"?Uh! I've never thought about how much water was in a regular glass.

Maybe Bill Nye of Ken Jennings can help you there (lol).

[MagnusMadness]

Uh! I've never thought about how much water was in a regular glass.

Maybe Bill Nye of Ken Jennings can help you there (lol).


8 oz is a glass or "cup"

8-10 8 oz glasses of water a day is what every person should be drinking, if not a gallon a day.

If your form starts getting off a little is that a sign that you're lifting too much than you should?

If ur lifting so much weight that you can't do at least 5-6 reps in form then IMO ur lifting too much weight...poor form is self defeating. Better to have help from a spotter than from other muscle groups

[MagnusMadness]

anybody ever just hit a wall in some/all exercises and have a hard time moving up in weight??

I think it has a lot to do with my diet but other than that I have no clue...I lift heavy as hell and I've stayed consistent as a motherfucker and still just been beatin my head against a wall here lately...

and don't let this fuckin thread die either...

[trunkszero157]

anybody ever just hit a wall in some/all exercises and have a hard time moving up in weight??

I think it has a lot to do with my diet but other than that I have no clue...I lift heavy as hell and I've stayed consistent as a motherfucker and still just been beatin my head against a wall here lately...

and don't let this fuckin thread die either...

I've hit a wall since i cant seem to gain any weight....

[Romie]

It's usually just a matter of mixing up your workouts. Do different exercises for a few weeks then go back to the ones you were stuck on.

[MagnusMadness]

It's usually just a matter of mixing up your workouts. Do different exercises for a few weeks then go back to the ones you were stuck on.


Weird thing is those same exercises still make me sore u know...

I got some shit at GNC I'm gonna try out, I'll let you guys know how that goes...

I got some Mega MRP Extreme and some weight gainer 1850 and am gonna be using them both at the same time...hopefully I'll put on a few pounds and get a good deal stronger in the next month or so...

[da_dragon]

i'm 5'9'' and weigh 160 lbs

i got a little stomach and im trying to get rid of it..i do 15 mins of cardio when i go to the gym which is about 4 times a wk, what else can i do to speed up the process of losing my stomach?

Also i wanna get cuts on my arm, i have muscle but its not cut up like i want it to be, how do i go about cutting up my arm? Help me lol

[kal el]

i'm 5'9'' and weigh 160 lbs

i got a little stomach and im trying to get rid of it..i do 15 mins of cardio when i go to the gym which is about 4 times a wk, what else can i do to speed up the process of losing my stomach?

Also i wanna get cuts on my arm, i have muscle but its not cut up like i want it to be, how do i go about cutting up my arm? Help me lol

15 minutes isn't nearly enough, pal :lol:.

what i'd recommend is 30-40 minutes of a relatively high intensity cardio session. like, 50%-60% of what your max speed would be.

if you go any more than that, you'll start to burn off muscle as well as fat. not a good thing.

with regards to how often, 4x a week is good.

cutting up = leaning out. diet + cardio are the best ways to accomplish that. diet doesn't mean you starve yourself, btw. on the contrary, you should be eating 5-6 times a day. but don't eat, say, McD's 5-6 times a day. that'll send you straight to fat camp :lol:.

:rock:

[kal el]

Weird thing is those same exercises still make me sore u know...

I got some shit at GNC I'm gonna try out, I'll let you guys know how that goes...

I got some Mega MRP Extreme and some weight gainer 1850 and am gonna be using them both at the same time...hopefully I'll put on a few pounds and get a good deal stronger in the next month or so...

it's not a weird thing to have those "same excercises still" make you sore :wgrin:. it's always good to be a little sore 'cuz that means you worked it good.

what i've been doing is splitting my workouts into 3 phases.

1) endurance - anywhere from 8-20 reps
2) strength - anywhere from 4-6 reps, considerably much heavier weights
3) power - 2-4 reps. just to condition your central nervous system to be able to lift the heavier goods

i hit a wall too, actually. i plateaued at 80 lb dumbbells on incline bench pressing, and even then, i'd sometimes need some help up and i'd only manage 4 or 5 reps with it. i'm currently in my 4th week of strength training and i've already hit the 100 lb dumbbells. i did the 80s without any help and got 10 easy. tried for 90s that same day, got 6. so the following week, i decided to start with 90s and go up to the 100s (which was the goal i set for myself when i started working out a year and a half ago). and i pressed them 100 lb dumbbells :badboy:. 5 reps, baby! STRENGTH TRAINING WORKS. do each phase for about 5-6 weeks then switch.

also, remember to stick with free weights. that's hands down the best way to get size and strength. machines are ok in a sense, but you do less work with them and in bodybuilding, less work = less gain.

regarding your weight gainer and stuff. i'm not sure how much protein you get per serving, but remember that your body can only absorb and utilize 30-40 grams every 3-4 hours. so it won't do you any good chugging down 60-80 grams of protein in your shake when only half of that will be digested. that's a waste of the other half. and if you take that when you go to bed, it'll just convert into fat :shake:.

eat lots of lean meats (chicken breast, turkey breast, fish, etc). have your shakes like, in between meals and post-workout.

:rock:

[teqnique]

What's the best way to increase your max squat weight? I can do about 2 reps at 255 lbs but I can't even do one rep past that weight. I'm 5'9" and around 164 lbs now. Been thinking of bulking up to get bigger muscles in my arms and legs. Advice?

[swerve]

Ok. I need to get back into the habbit of lifting//eating right. this thread helped me before back in early summer... now i need advice again.

I've lost 50 pounds since summer and am down to 240 pounds. I have free weights but lacking a bench. Any type of bench you guys rec.? also what should I incorp. into my diet. Changing my diet really isn't a problem. I hate eating wrong and like it whenever I sit down to like salad or fruit.

thanks for your help

-adam

[kal el]

teqnique:

my advice to you is to strength train. doing the 2 rep max thing is good, but do it sparingly because it's not beneficial to do it all the time.

strength training (as i indicated in a previous post) is to do mostly compound lifts using heavy weights (but not your absolute max) and having your target reps sit around the 4-6 range. get up to 6 but at that placement you should not be able to lift further. 6 should be the absolute max you can lift on your first set. strength train for about 5-6 weeks. then change it up. lighten the weights and go for endurance. sticking to the same routine will cause your body to completely adapt to whatever you're doing and will result in little to no gains at all.

so for packing some mass into your legs, stick with the heavy lifts, i.e., squats (which you're already doing) and leg presses for your quads and seated calf raises for your calves. the seated calf raise is much more difficult than the standing one. with your hamstrings, i'm not sure if you should tax them as much as you would your quads and calves, so i'd just do the usual hammy workouts.

for your guns, close grip bench presses and dips are awesome for tricep mass building. warm up with pressdowns, but don't have them as part of your working sets 'cuz they're more of an isolation lift than a compound one. for biceps, nothing beats the good 'ol barbell curl :lol:. you can switch from barbell to dumbbell. just no isolation! you're wanting to pack on mass, not cut it up. after the strength training, up the reps and kick back on the weights a little to cut up.

swerve:

more protein :wgrin:. the more muscle you have in your body, the more calories you'll burn. and eat 5-6 times a day.

:rock:

[Duck Strong]

Is it a good idea to get your protein from nuts like in trail mix. I find myself eating that stuff after workouts alot. How does it compare to animal protein?

[kal el]

meat protein from say, chicken breasts, are probably better than protein found in a variety of nuts because it's more complete and there're more grams of protein per ounce.

hands down the best to take after working out though, is whey. digests the fastest, which is really what you need 'cuz you have this anabolic window after working out of roughly 40 minutes to an hour.

:rock:

[trunkszero157]

what are the advantages to using things like this
http://www.gnc.com/productDetails.aspx?&MSHiC=65001&L=10&W=GAINED+gainer+GAINERS+WEIGHS+WEIGHTIS+WEIGH+WEIG HED+WEIGHING+weight+WEIGHTED+WEIGHTS+&Pre=%3CFONT+STYLE%3D%22background%3A%23ffff00%22%3 E&Post=%3C%2FFONT%3E&id=350493&lang=en

[kal el]

what are the advantages to using things like this
http://www.gnc.com/productDetails.aspx?&MSHiC=65001&L=10&W=GAINED+gainer+GAINERS+WEIGHS+WEIGHTIS+WEIGH+WEIG HED+WEIGHING+weight+WEIGHTED+WEIGHTS+&Pre=%3CFONT+STYLE%3D%22background%3A%23ffff00%22%3 E&Post=%3C%2FFONT%3E&id=350493&lang=en

the caloric count is a good thing, since calories are your friend when wanting to gain weight, especially with muscle. your body needs energy to build the muscle after working out, so in that sense, this product will do you good. however, it says that it gives you 73 grams of protein per serving. that really sounds inviting, yeah? i'm sure it does :lol:. but your body cannot assimilate/digest more than 40 grams of protein in 1 feeding. if, during the course of the day (where you eat, say, 5 or 6 meals in that day), you take in 160something grams of protein (if you're a 150 lb guy), then that's totally good. but almost half of the total in 1 sitting, that's just a waste 'cuz your body will not be able to digest the remaining 33 grams in that product.

general rule for bodybuilding is to take in something around 1.5 grams of protein per pound of bodyweight. but that's during the course of the entire day.

the rule for the meals is to have 30-40 grams of quality protein per meal.

:rock:

[trunkszero157]

lol ok i see, but the protein the body cant process wont it be ummmm shitted out?

[kal el]

lol ok i see, but the protein the body cant process wont it be ummmm shitted out?

not necessarily. 'cuz if that were the case, you wouldn't really have obese people :lol:. 'cuz you can apply that same line of thinking to carbs the body can't process or fat. pretty much anything that you take in which isn't used up by your body will turn into excess bodyfat.

if you're trying to up your bodyweight, i'd just go with taking in more calories but keeping your protein to about 40 grams per. i personally wouldn't rely on a so-called weight gainer. but that's just me.

:rock:

[trunkszero157]

hmmmm but i could use the excess body fat to my advantage since my goal weight is damn near 200lbs

[kal el]

:lol:

i personally wouldn't. i've been a fat man once. once you start working out, you're not gonna want fat on you. excess body fat is not your friend. end of story.

:rock:

[L1qu1d]

ok i got a problem, i used to lift regulary for about 5 months and stopped in october, every day, rotate from upper body to lower @ the gym. 2 days ago i went for the first time in a while cause spring sports are comin up, i did my normal routine of what i used to do, and since then my arms have been fuckin killin me, like it hurts puttin on shirts and shit, and to make things worse i tried playin that game squash yesterday for the 1st time and i don't think that helped (that game is boring as fuck by the way), ive just tryin to rest em but the pain is still there, any ideas on how to releave pain quick? will poppin advil or anything help?

[trunkszero157]

i'd just rather be chubby not fat

[kal el]

ok i got a problem, i used to lift regulary for about 5 months and stopped in october, every day, rotate from upper body to lower @ the gym. 2 days ago i went for the first time in a while cause spring sports are comin up, i did my normal routine of what i used to do, and since then my arms have been fuckin killin me, like it hurts puttin on shirts and shit, and to make things worse i tried playin that game squash yesterday for the 1st time and i don't think that helped (that game is boring as fuck by the way), ive just tryin to rest em but the pain is still there, any ideas on how to releave pain quick? will poppin advil or anything help?

not sure about what advil does in terms of workout recovery, but if you can, take L-glutamine with your protein. yeah, it's an amino acid that's already found in protein, but an extra serving helps loads with muscle recovery.

your "pain" is just your body getting shocked. 'cuz like you said, you weren't exactly a gym rat, yeah? best thing to do is to keep workin'it. you'll adapt to the physical stress soon enough. then, it'll be time to change your routine! yeah!

:rock:

[Duck Strong]

With that in mind, would you say that most people who work out extensively are masochists at heart? Of course I'm kidding, but I go on these tears sometimes where I workout regularly for a good 2 or 3 months and then I just get tired of being sore all the time(and no it's not the bad I can't move at all kind of sore).

[kal el]

With that in mind, would you say that most people who work out extensively are masochists at heart? Of course I'm kidding, but I go on these tears sometimes where I workout regularly for a good 2 or 3 months and then I just get tired of being sore all the time(and no it's not the bad I can't move at all kind of sore).

:lol:

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

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

:rock:

[trunkszero157]

besides crunches and push ups, whats a good way to work pecs and abs??

['SupêrioR'-TêCH]

how can one isolate the REAR shoulder delts??? and i mean completely ISOLATE it...i keep hitting my upper back, and the angle (neck to shoulders) just looks nassssty. How do i straighten them up??? the rear delts are very important to me. thanx

[Romie]

how can one isolate the REAR shoulder delts??? and i mean completely ISOLATE it...i keep hitting my upper back, and the angle (neck to shoulders) just looks nassssty. How do i straighten them up??? the rear delts are very important to me. thanx

Bent laterals. Bend over with db's in your hands, bend your elbows slightly, and bring them upwards while flaring your elbows out.

trunkszero157:

Chest:
Bench press (incline, flat, decline) and dips are best.

Abs:
Weighted crunches, incline crunches, leg raises.

[$|-|U(V)AYeL]

Romie: You know the ratio of carbs-proteins-fats for a beginning athlete? No.. I'm not talking about LOADING up on protein to become fucking arnold. But, decent amount so I will actually have kidneys later on in life.

[trunkszero157]

trunkszero157:

Chest:
Bench press (incline, flat, decline) and dips are best.

Abs:
Weighted crunches, incline crunches, leg raises.

whats the difference between Weighted crunches, incline crunches, Bench press (incline, flat, decline) and what exactly is a dip

[Cheezy Rice]

I know this is generally a weightlifting thread, but I have a question about working out/ect.

I am 17, 5'11 and about 200 lbs. I want to lose a lot of weight ( fat lol). Can anyone please tell me some hints/best exercise/food tips/ect? Thank you.

[kal el]

whats the difference between Weighted crunches, incline crunches, Bench press (incline, flat, decline) and what exactly is a dip

weighted crunch: you have either a plate or a dumbbell on you as you perform the excercise.

incline/decline/flat: that's just the position of the bench. incline bench presses are IMO, the best for pec development. most people are predisposed to gain more on their lower pecs as opposed to the upper giving the chest area a saggy look. and that equals :shake:. if you're a beginner, i would advise you to stick to incline presses and leave the flats and declines out. if you wanna do a "flat" excercise, do flyes.

dips: what it looks like is pretty much you in between 2 bars with you propped up on them. the excercise is performed by lowering yourself and then pushing up. if you lean slightly forward and keep your chin tucked, you will isolate your lower pecs. if you keep straight up, the focus will be on your triceps.

:rock:

[Romie]

Romie: You know the ratio of carbs-proteins-fats for a beginning athlete? No.. I'm not talking about LOADING up on protein to become fucking arnold. But, decent amount so I will actually have kidneys later on in life.

40/40/20.

I do 50/40/10 and I still have kidneys.

Cheezy Rice:

There are many pages on this throughout the thead. Check the first page.

[BlodiaVulcan5]

Is there anyway to grow taller? naturally (exercises / stretches) or unnaturally (meds / Supplements)?

[Sexperienced.]

Is there anyway to grow taller? naturally (exercises / stretches) or unnaturally (meds / Supplements)?

unnaturally - growth hormone(HGH) and IGF-1