|
|
| Author |
Message |
Wulfheart
Sir Postalot
Joined: 12 Oct 2002
Posts: 1478
|
 Posted: 06/16/03 - 14:13 Post subject: Body Building
|
|
|
Was wondering on some of the workout routines that those of you that really do workout are.
I was looking for some suggestions and/tips.
Currently
Run 45 mins
Upper body all areas
Then in the evening lower body all areas.
I do this 3 days a week. Monday/Wed./Fri
Tues and Thurs are days off
Sat and Sun I run.
I know there are better workout routines so thats why I am asking.
I am a Marital Artist not a weight lifter so I have no clue on doing a serious Body building workout. Any suggestions would be great.
And I know since this is RP I expect the usual respones from some of you.
|
|
|
Back to top
|
|
|
|
 |
kireol
Guest
|
|
Posted: 06/16/03 - 14:35 Post subject:
|
|
|
work out routines vary greatly depending on what your end goal is.
I chose size then definition. size =lift more weight. definition = weight loss which happens doing anything given a good diet. So mine focuses mainly on getting mass put on. My routine hits 1 major and 1-2 minor muscle groups a day, and makes sure the exercises dont overlap day to day so they can repair themselves.
my routine
Monday - Chest - 4 exercises 4 sets 8-12 reps. typically 1) flat bench barball 2) declines dumb bell 3) inclines smith 4) cable flys
tuesday - back - 4 exercises 4 sets 8-12 reps typcially 1) bent over rows wide 2) smith rows close 3) pull downs wide 4) cable rows close
wednesday legs 5 exercises 4 sets 8-12 reps typcially 1)smith squats 2) inverted press 3) calf 4)thigh extensions 5) thigh contractions
thursday - shoulders/neck 5 exercises 3 sets 8-12 reps 1) miltary barbell press 2) side lifts 3) rear lifts 4) front lifts 5) shrugs
Friday - Bis/Tris - 6 exercises 3-4 sets 8-12 reps 1)skull crushers 2)close grip press 3) Cable pressdowns 4) barbell curls 5) concentrated dumbell curls 6) cable curls
that's mine. it changes week to week. well actually i took the last 2 months off cuz of other stuff. but that worked for me. took a while to get it perfected to where I liked it. Your milage may vary.
|
|
|
Back to top
|
|
|
|
|
Occulis
RealPoor Jedi
Joined: 11 Oct 2002
Posts: 13293
Location: Moral Relativity Central
|
|
Posted: 06/16/03 - 15:51 Post subject:
|
|
|
Wulf please do me a favor and get some books from the library on fitness. You don't have to memorize them... just spend 30 minutes per book reading through them.
Word of mouth is, AT BEST, 90% b******t, anecdotal evidence, and wives tales. AT BEST.
Even "that really big guy at the gym" is going to feed you misinformation 90% of the time.
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 15:56 Post subject:
|
|
|
Monday: Chest/Shoulders
Tuesday: Back/Abs
Weds: Rest
Thurs: Legs
Fri: Bis/Tris
http://www.exrx.net/Lists/Directory.html
As for cardio, I play soccer two nights a week.
What you are doing right now can be counter productive depending on
how intense you're pushing yourself. Not giving yourself enough time to rest = BAD.
There are really only a few training variations which determines the effects on your muscles.
Endurance: Training the slow twitch muscle fibres. Use high reps, low weight.
Size: Training the fast twitch muscle fibres. Low reps, high weight.
Strength: Training fast twitch muscle fibres/strengthening ligaments, etc. 1 - 3 rep range, highest amount of possible weight.
Diet Training: Cardio, circuit training, etc (can also fall under endurance)
Plyometrics: Speed and agility, as well as explosiveness. Quick, repetitive, explosive moments. Such as jumping, sprinting, etc...
If I'm missing anything, feel free to add.
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 15:59 Post subject:
|
|
|
In response to Elavis:
As far as I'm concerned, Kireol and I are the source of training advice on this board. No b******t, str8 up
I should get my personal training badge thangy so I can overcharge people like yourself for my nutrition and training consultation.
|
|
|
Back to top
|
|
|
|
|
Luturb
RealPoor Guru
Joined: 11 Oct 2002
Posts: 4043
Location: Livermore, California
|
|
Posted: 06/16/03 - 16:02 Post subject:
|
|
|
What is the point? "Serious bodybuilding" is pointless if you ask me. If you really do bulk up, you're now a slave to your body because if you stop working out it will all turn to fat. It's not particularly healthy and there's no real reason for it if you're not a football player or something. I was into weight lifting in high school, but I just liked the head rush hehe (powerlifting) and being strong and powerful. I think serious bodybuilders are 99% about appearance.
I'm all for being in shape and being healthy, but I don't get bodybuilding. Seems extremely vain and pointless to me. I might be biased because a couple people I know that were into bodybuilding were complete losers, but when I see somebody with a ripped body that obviously spends half their life in the gym, I tend to wonder what they're compensating for.
It may get you some girls, but if you're a no-prospect loser with a great body, they're not gonna hang around long.
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 16:19 Post subject:
|
|
|
I take an hour out of my day, four days a week to hit the gym. Thats four hours a week, in the gym = 208 hours/yr, and 8.6 days every year. No breaks, so thats off.
Bodybuilding is the ultimate vanity sport, there is no question about it, but to question its effects on health in a negative matter is absurd! I was a slave to my body when I was overweight back in the day, very very concious of how I looked. So I started lifting and not only have I prevented serious structural problems from the loose vertebrae in my spine, but I have actually helped remedy the problem slightly, chiropractor takes care of the rest. Not only that, but wow... to actual see the transformation in my body, and to actually see my body as it is now is a gift in itself. I'm so f*****g proud of what I've done, and how I've shared it  . f**k I could write a book on how much lifting has helped me in my life, but I'm not gonna bother.
When you start poking into other shit like steroids (which aren't nearly 3/4ths as bad as people make them out to be), contest dieting and dehydration, etc... they can be detrimental to your health. You will only find that in competitive bodybuilders.
The fact that I'm healthier, quite possibly much stronger, and quite possibly much better looking and successful than yourself is all I really need to point out. The only thing I'm going to assume is that I'm healthier than yourself. 
|
|
|
Back to top
|
|
|
|
|
compusmack
RealPoor Master of Posts
Joined: 15 Oct 2002
Posts: 6354
|
|
Posted: 06/16/03 - 16:21 Post subject:
|
|
|
I'm not claiming to be an expert, but here's a routine im trying to get into (time permitting)
Monday: run/jog 3 miles (~30 min)
Tuesday: run 2 miles, leg strength training (~70 min)
Thursday: Chest, Triceps, Abs (~90 min)
Saturday: Back, Biceps, Shoulders (~90 min)
|
|
|
Back to top
|
|
|
|
|
Luturb
RealPoor Guru
Joined: 11 Oct 2002
Posts: 4043
Location: Livermore, California
|
|
Posted: 06/16/03 - 16:45 Post subject:
|
|
|
| silicon wrote: | | The fact that I'm healthier, quite possibly much stronger, and quite possibly much better looking and successful than yourself is all I really need to point out. The only thing I'm going to assume is that I'm healthier than yourself. |
The "I'm much better looking and successful than yourelf" attitude is my biggest turn-off about body builders. They are extremely impressed with themselves in many cases.
I don't doubt that you are healthier than I am, although I am trying to get rid of the 50 pounds I've gained from having a desk job and playing EQ all the time (been bicycling to and from work, 25 min in the morning, 35-45 min in the evening because I take the long way 4-6 days a week. Also cutting out fast food and candy bars and trying to avoid sugar and carbs mostly). Like I said though, I don't see the benefit of "bulking up" drinking protien shakes and trying to put on weight. But I've always been naturally pretty big and strong, so maybe I never developed the inferiority complex a lot of little skinny guys have.
There's no doubt that it's far better than eating pizza and sitting on the couch every day, but I don't think that the primary goal of most weight lifters is to be healthy. Most of them are motivated mostly by their appearance.
|
|
|
Back to top
|
|
|
|
|
fompea
Can't Stop Posting
Joined: 16 Oct 2002
Posts: 650
Location: Las Vegas
|
|
Posted: 06/16/03 - 16:53 Post subject: working out
|
|
|
|
deleted
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 16:59 Post subject:
|
|
|
Im motivated by my appearance. Yes.
If you really got a prob, just stand behind the line of chix who dont have a problem with it hhaa I'm playing with you baby.
|
|
|
Back to top
|
|
|
|
|
Occulis
RealPoor Jedi
Joined: 11 Oct 2002
Posts: 13293
Location: Moral Relativity Central
|
|
Posted: 06/16/03 - 17:01 Post subject:
|
|
|
| silicon wrote: | In response to Elavis:
As far as I'm concerned, Kireol and I are the source of training advice on this board. No b******t, str8 up
I should get my personal training badge thangy so I can overcharge people like yourself for my nutrition and training consultation. |
That's funny. I'm an A.C.E. certified personal trainer and you have 77 posts. That stuffs you somewhere around the rank of "loudmouth illiterate."
About "over" charging... I give my clients the names and numbers of other personal trainers, should they like to try other teachers. I have a 92% repeat client rate.
|
|
|
Back to top
|
|
|
|
|
kireol
Guest
|
|
Posted: 06/16/03 - 17:08 Post subject:
|
|
|
silicon posted some good stuff. I also enjoy this website for any weight training/lifting/etc questions. go read the forums and ask any questions there.
http://www.anabolicreview.com/
any questions you may have have been asked there a million times and plenty of advice there. even a pic section where ppl list their meds/diet/routine and show the results via pictures.
enjoy
|
|
|
Back to top
|
|
|
|
|
ATM Banana
RealPoor Master of Posts
Joined: 02 Jan 2003
Posts: 8575
|
|
Posted: 06/16/03 - 17:09 Post subject:
|
|
|
|
running only helps for endurance and conditioning, if you're looking to become ripped, don't run more than 2 miles a day.
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 17:24 Post subject:
|
|
|
| Quote: | | That's funny. I'm an A.C.E. certified personal trainer and you have 77 posts. That stuffs you somewhere around the rank of "loudmouth illiterate." |
Don't try to discredit me over that. I've been registered since the day this has been up, and I was well active back on AW. Most people know me as Ryaik from EQ, the name should sound familiar to yourself as well.
As far as your A.C.E. certification, I haven't really seen it been put to much use on this board
|
|
|
Back to top
|
|
|
|
|
Paco
RealPoor Jedi
Joined: 13 Oct 2002
Posts: 12940
Location: Jacksonville, FL
|
|
Posted: 06/16/03 - 17:36 Post subject:
|
|
|
| silicon wrote: | | Quote: | | That's funny. I'm an A.C.E. certified personal trainer and you have 77 posts. That stuffs you somewhere around the rank of "loudmouth illiterate." |
Don't try to discredit me over that. I've been registered since the day this has been up, and I was well active back on AW. Most people know me as Ryaik from EQ, the name should sound familiar to yourself as well.
As far as your A.C.E. certification, I haven't really seen it been put to much use on this board |
There's no need to, sir.
I'd say he own'd you pretty good, and you just can't get over that, so now you have to try to rip on him. You shot your load and came up short. He slam dunked you.
Get over it and move on. You assumed he didn't know what the f**k he was talking about, opened your mouth, gave your side, then carried on...then he corrected you, egg on your face. Move on.
I mean, come on.
and as for posting goes, we all have a 5min memory, so to speak..you don't post here much..you don't have street credit here..hell, I don't remember you either...and I started out on the VN boards..shit, like 5 years ago or whatever..who the f**k is going to remember everyone who posted at the old VN boards? not me..thnx weed. 
|
|
|
Back to top
|
|
|
|
|
Kin
Luke Warm
Joined: 11 Oct 2002
Posts: 388
|
|
Posted: 06/16/03 - 18:27 Post subject:
|
|
|
NOt that it means a whole lot but:
The program we ran on the football team was:
Monday: Run and full upper body
Tuesday: Run and full lower body
Weds: Run and no weights (excapt a few pushups/situps)
Thurs: same as monday
Friday: off (game day)
Saturday:same as tuesday
Sunday: off
We also varried the way we lifted. we'd hit high reps low weight for 2 months, then high weight low reps for two, repeat.
Everyone has their own thing.... so that program may not work for you... worked well for me though.
|
|
|
Back to top
|
|
|
|
|
Yabden
RealPoor Guru
Joined: 13 Oct 2002
Posts: 2485
Location: Ohio
|
|
Posted: 06/16/03 - 18:28 Post subject:
|
|
|
upper body weights on monday for about a half hour
play soccer on tuesday
upper body wed.
soccer on thursday
fri. off
run on saturday
sunday off
not too much for being ripped, but keeps you healthy.
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 19:43 Post subject:
|
|
|
Paco,
I actually thought your post was a joke at first... I guess my assumption was wrong. Merely just dribble from a desolate retard.
First off you illiterate f**k, I'm going to refer you to my original post...
"Don't try to discredit me over that. I've been registered since the day this has been up, and I was well active back on AW. Most people know me as Ryaik from EQ, the name should sound familiar to yourself as well."
AW meaning, AbiWorld.
AW NOT meaning, VN Boards.
Oohooooo son, YOU just got CORRECTED. SLAM DUNK, SWOOOSH.
I DON'T expect everyone to remember me, did you read? There are many though, that do. And concerning Elavis, I have talked to him on numerous occasions on EQ and on #abichat under Ryaik before. He was just a baby in EQ then...
Second Elavis did not 'own' me and he certainly didn't 'slam dunk' me baby. Elavis knows just as well as I know--assuming he is A.C.E. certified like he says--that the small bit of advice I gave Wulfheart is absolutely 100% true. And to Elavis, you have absolutely no reason to descredit me if what I type is factual, don't ya think? Refer to my post history concerning training...
Third, I admit it... you're right, Elavis does not need to offer advice to the population of Realpoor that doesn't have the privledge of knowing such fundamental information on training, but he hasn't coughed up much, I have no reason to believe he has A.C.E. certification even if I respect him. Do you?
Lastly, my post wasn't a rip on Elavis, I have no reason to attack him, he is f*****g hilarious and I respect him. As for you, I have every reason to attack you. Just shut your f*****g mouth and let adults deal with minor conflicts.
ciao!
|
|
|
Back to top
|
|
|
|
|
Paco
RealPoor Jedi
Joined: 13 Oct 2002
Posts: 12940
Location: Jacksonville, FL
|
|
Posted: 06/16/03 - 19:50 Post subject:
|
|
|
|
actually sir, simply throwing around forums, and then not know the evolution of this forum..for shame
|
|
|
Back to top
|
|
|
|
|
silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
|
|
Posted: 06/16/03 - 20:04 Post subject:
|
|
|
VN Boards ---Rebellion--> AbiWorld --Frashii shuts down cuz personal attacks on whats her face--> Realpoor
Assumptions are just that, assumptions.
Are you done talking? Go rag on Paden, an intellect you can conquer on your own.
|
|
|
Back to top
|
|
|
|
|
Paco
RealPoor Jedi
Joined: 13 Oct 2002
Posts: 12940
Location: Jacksonville, FL
|
|
Posted: 06/16/03 - 20:16 Post subject:
|
|
|
shit!
now you've turned on me! I cower before your mighty post skillz
/gasp!
|
|
|
Back to top
|
|
|
|
|
Kbarr
Guest
|
|
Posted: 06/16/03 - 20:42 Post subject:
|
|
|
Guys, guys , guys, lets stop all the bickering and ask the RP resident expert on body building and keeping in shape!!
Eduin!
So Ed, tell us all. Whats your work out regiment?
And can you answer a side question, where did your neck go?
|
|
|
Back to top
|
|
|
|
|
Chunkii
Luke Warm
Joined: 13 Oct 2002
Posts: 196
|
|
Posted: 06/16/03 - 21:43 Post subject: check this out
|
|
|
www.abcbodybuilding.com
learned so much here
made so much progress
|
|
|
Back to top
|
|
|
|
|
Wulfheart
Sir Postalot
Joined: 12 Oct 2002
Posts: 1478
|
|
Posted: 06/17/03 - 00:45 Post subject:
|
|
|
|
God damnit Can't one f*****g post stay flame free. Anyhow. Thanks for the advice for those that gave it. I suppose the bottom line is you have to try to find a workout routine that "works" for you.
|
|
|
Back to top
|
|
|
|
|
Clevinger
RealPoor Guru
Joined: 11 Oct 2002
Posts: 3765
Location: Austin
|
|
Posted: 06/17/03 - 01:13 Post subject:
|
|
|
<quote> By Bryan Haycock.....
"... Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily. With a little insight into the factors affecting the optimal timing of your workouts, you may just experience more success than you believed you could.
Knowing exactly when your muscles need to be trained again after the previous workout is difficult to judge with absolute certainty. Recent research in the area of muscle damage and recovery is showing results that may surprise you. Science is now showing us things that may change the way you train forever!
When you lift weights, you cause damage to your muscles. This is often referred to as "microtrauma". Microtrauma involves the tearing and shearing of delicate protein structures within your muscle cells. This may sound bad but in reality it is necessary for the initiation of growth after your workout.
This microtrauma may be expected to require you to postpone your next workout until your muscles are back to normal. It is this logic that your average personal trainer will use when he/she tells you to wait, sometimes a full week, before training the same body part again. Recent research however is showing us that putting off your next workout until your muscles have "fully recovered" may not be necessary or even desirable! (1,2,3) In a study performed at the University of Alabama (4), two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym.
So science is telling us that training a muscle group approximately every 48 hours may be more effective than training it once or twice per week. If you train your whole body three times per week with your current workout routine it might take several hours to complete. I doubt many of us would have time for that. Does this mean you can’t reap the benefits of more frequent training? Once again, new research provides us with some answers.
In a study performed at Montclair State University (5) researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn’t mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn’t do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.
A sample whole body workout might look like this:
- 10-15 minute warmup on bike or treadmill
- Squats, 1-2 warm up sets and 1 work set of 6-8 reps
- Leg curls, 1 work set of 6-8 reps
- Bench press, 1 warm up and 1 work set of 6-8 reps
- Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)
- Dips, 1 work set of 6-8 reps. (Add weight as necessary)
- Seated rows, 1 work set of 6-8 reps
- Lying tricep extensions, 1 work set of 6-8 reps
- Preacher curls, 1 work set of 6-8 reps
You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don’t worry about this however; compound exercises should be the foundation of any muscle/strength building program.
This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you’ve always wanted. "</quote>
|
|
|
Back to top
|
|
|
|
|
evilution
Can't Stop Posting
Joined: 11 Oct 2002
Posts: 618
Location: 69 Ville
|
|
Posted: 06/17/03 - 09:25 Post subject:
|
|
|
dont listen to these tools, you dont need to work so hard to make pretty good gains  I was in the best form when i only worked out 3 times a week, 1 day for legs, 1 day for chest/tricepts, 1 day for back/bicepts..
and i ran a fewtimes a week, but i actually love to run so i dont consider that work
and dont discount the benefits of old fassioned SQUATS, pullups, dips, and pushups
gotta do squats tho.. heavy as you can and ass to grass.
|
|
|
Back to top
|
|
|
|
|
Clevinger
RealPoor Guru
Joined: 11 Oct 2002
Posts: 3765
Location: Austin
|
|
Posted: 06/17/03 - 13:32 Post subject:
|
|
|
| evilution wrote: | dont listen to these tools, you dont need to work so hard to make pretty good gains I was in the best form when i only worked out 3 times a week, 1 day for legs, 1 day for chest/tricepts, 1 day for back/bicepts..
and i ran a fewtimes a week, but i actually love to run so i dont consider that work
and dont discount the benefits of old fassioned SQUATS, pullups, dips, and pushups
gotta do squats tho.. heavy as you can and ass to grass. |
That will get you into *pretty* good shape, but no where near body building form. Go here http://www.musclemagazine.com/bb/index.php?s= if you have questions.
|
|
|
Back to top
|
|
|
|
|
Majy
RealPoor Sensei
Joined: 11 Oct 2002
Posts: 1713
|
|
Posted: 06/17/03 - 14:06 Post subject:
|
|
|
Erm... this is what I believe, and I've read a million things and seen my own results etc... so here's my own theory(ies)
In working out you can look at 3 types of gains:
Cardiovascular (Endurance)
Strength (Mass)
Getting Cut (Tone)
People who do mostly cardio workouts are either trying to get in shape for a sport that requires a lot of running or are fat or just out of shape and want to be in shape... anyway... for *bodybuilding* or muscle building, while they can all be mixed, I'd recommend the following progression:
Start with mass, and you can include cardio like 1 day a week into your workout if you wish, I don't but I should =P Cardio sucks... anyhoo, w/ strength/mass training your goal is to get your muscles bigger, and be able to lift more, which does not necessarily mean you're going to start to look like an Adonis, it just means you'll be strong, probably stronger than you look. What you need to do here is lift heavy weights w/ low reps... like maybe do an 8, 6, 4 progression on most of your sets, throwing in maybe a 12, 12, 12 set somewhere to try to get *some* tone. With this kind of training I believe it's important to go up in weight more frequently, like maybe try to go up in weight every third or fourth workout for that muscle group.
Once you start gaining strength you may be at a place where you're either happy with how much muscle size you've gained, or you think you're ready to start getting cut up instead of just getting bigger, so now we start to work Toning into our workouts. I think this can be done in several ways but I recommend to mix it up in every workout. So lets say we do umm 5 exercises of chest in our workout. Maybe do Flat Bench 8, 6, 4, 2 at high weights, umm decline 8, 6, 4 high weight, then do incline like 12, 12, 12 at lower, flies 12, 12, 12 at lower, and uhh cable crossovers 12, 12, 12... something like that... so you still have a solid beginning where you're doing strength training, and then your last 3 exercises focus on getting cut/tone. For something like chest the core exercise is the flat bench, so I'd always do strength there (and maybe even end with an exercise on flat where you do reps also), but mix up where you do a 2nd or 3rd strength set.
I wait about 1-2 minutes inbetween sets (pending on whether or not I'm going to pass out), and like 2-5 minutes between exercises. Always switch up what exercises you do... surprise your body, have like a list of maybe 7 exercises for every body part, find what exercise you think is core or most effective (i.e. flat bench for chest) and always start with that, then mix in like 2-4 other exercises from your list.
I group my workouts like this
Chest (and maybe stomache)
Bi's and Tri's and forearms - but not too much forearms as many exercises do that (and maybe stomache)
Shoulders and Back (and maybe stomache)
Legs
A lot of people prefer to group like chest with triceps because chest exercises involve triceps a lot, but my triceps are always destroyed after my chest workout so I know I won't be lifting my maximum potential, and what good is that?
While you can find what works best for you, I usually do like 4-6 chest exercises, 3-4 bi's, 3-4 tri's, 1 forearm (not including wanking it), 3-4 shoulders, 3-4 back, 4-5 legs (I'm lying, I hardly every do legs, but when I do this is what I do... and you SHOULD do legs, don't get lazy).
If you really want to get in shape, you better do legs and cardio... they're probably the most annoying, cardio b/c it just sucks, legs bc it's not as cool to see your calfs get cut as it is to watch your chest or arms expand... but you should definitely do them.
Anyway, if you just want to tone yourself and are not really looking for big strength gains, just do high reps low weight
If you're going for strength gains better go with a friend or don't hesitate to ask someone for a spot, as you'll be needing them frequently... you have to push yourself to the very limit in order to gain and move up on a regular basis, which means on a lot of your sets you'll need a spot to do an extra 1 or 2 reps that make the difference.
Can't think of anything else right now, if you have any questions, PM me.... hope this helps, good luck.
|
|
|
Back to top
|
|
|
|
|
evilution
Can't Stop Posting
Joined: 11 Oct 2002
Posts: 618
Location: 69 Ville
|
|
Posted: 06/17/03 - 14:08 Post subject:
|
|
|
if your going for body building shape you prolly have RL issues and should see a shrink, not a weight bench
if you can see your d**k when you look down, and do whatever recreational activities you and your friends prefer to do, and your not a fat chunky slob who thinks a tub of ben and jerry's is a "light snack" then your doin pretty good
|
|
|
Back to top
|
|
|
|
|
|
|
 
|
|
