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-- Working Out Thread Part II
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what muscle catagory can i targed for wider shoulders?

im a small guy and i have trouble filling out some of my shirts (adult small)... dont get me wrong im not weak or anything but my shoulders arent wide so the shoulder seam on most shirts rides over my deltoids/triceps... this ends up making me look smaller than i am...

now of course im talking about how i can fix this through workout in order to defy genetics

You should be looking to add total upper body mass.

youll end up doing a lot less work if you add 1 inch to 6 parts instead of trying to add 6 inches to 1 part. So youll want to just do 3 sets of 6-8 of high weight for biceps, triceps, shoulders, back, and upper chest.


I would do 3 days ideally of a biceps/triceps, a shoulders, back/chest days.


shoulders:

Smith Machine Military Press
3x15 light weight warmup (like 10 lbs on each side, go slow down all the way and then controlled upward movement to stretch it all out)
3x8 with 25s on each side or whatever gets you to a failure around 8. The smith machine is nice because you can rack it at any point so you dont need a spotter (even though its preferred) to go to failure and have to rack.


reverse cable crossovers. Set the handles on each side of the cables to the bottom and youll take the left handle in right hand, right in left hand so they are crossed at your hips. Then extend outward into the angel position

3x8 with probably 30lbs

DB military press with the incline set back 1-2 notches so youre focusing on the anterior deltoid a little more

3x8 25s im guessing

bent over reverse DB flies (uses the back of the shoulder)

3x8 15s


---------

Chest/back

Smith machine incline barbell press:

1x25 with no weight going down slow and good stretch.

then go to pullup bar and do as many wide grip chins as you can

then back to smith machine throw on some 45s and do 8 reps where you go down all the way but only HALFway back up. The latter half of the bench press is using shoulders and triceps and you want to target the chest. So after the 8 halfers do 3 full ands rack it.

wide grip chins till failure...actually just read back like 5 posts and I did a chest /back routine that is the one I want you to do

-------

Biceps/triceps

barbell bicep curls

1x15 light warmup 3x8 with like....60 lbs or so.


cable extensions

3x8 with 80ish


DB curls

3x8


tricep extensions again
3x8

hammer curls

3x8


thats pretty much what I would doo.....eat lots of protein shakes (4-5 per day 1 scoop) and eat your normal diet...try to eat carbs right after the work out and then protein within 30 minutes...and you should be fillin those guys out in about 2 months...probably have to move up a size hehe. Remember that triceps are a larger muscle than the bicep so focus on triceps more.

cheers

I've never posted in this topic before until now that I got a Gold's Gym membership on the 16th of August.

My story: I lost roughly 11-12 lbs this summer due to the fact that I mow about 40 lawns on average a week in this god foresaken 100 degree humid weather in the south. I decided to get a membership, personal trainer and shell out some more money on supplements. My choices:

1. BSN Nitrix: 9 Pills daily (3 before breakfast, 3 before lunch, 3 before dinner)

2. BSN CellMass: Twice Daily, once in the morning, second after working out.

3. BSN NO-Explode: Once Daily before a workout.

4. BSN Bicreatol: A protein mix for in between meals and post workout. Twice Daily.

All these along with a high calorie diet and high protein meals.


I started on the 16th weighing at 149 lbs, 6'0. I started taking the BSN supp's on the 21, so it has been a week. I now weigh 158. Yes, that's 9 lbs in 2 weeks. I completely ripped, and my body has always reacted well to supp's. I haven't felt the full effects of the Nitrix yet, as it is supposed to give you some crazy pumps in the gym, but its getting there. And the NO-Explode really gets you pumped up to go to the gym.

My Weekly routine, every other day:

Day 1: Chest/Triceps/Abs

Day 2: Off

Day 3: Biceps/Abs/Legs

Day 4: Off

Day 5: Shoulders/Neck/Back

Day 6: Off

Day 7: Full Leg workout/Abs


Overall everything is going too well. My recovery is awesome with very little soreness the following day. Mass is sticking and supposedly after taking BSN products you'll lose roughly 2-3 lbs water weight from the creatine, but all your mass and strength should stick unlike the creatine supp's from years back.

Any questions about all this feel free to PM me. When I get a digital camera I'll be sure to post some pics.


-Steve

quote:

Originally posted by wizniz what muscle catagory can i targed for wider shoulders? im a small guy and i have trouble filling out some of my shirts (adult small)... dont get me wrong im not weak or anything but my shoulders arent wide so the shoulder seam on most shirts rides over my deltoids/triceps... this ends up making me look smaller than i am... now of course im talking about how i can fix this through workout in order to defy genetics

Unfortunately the width of your shoulders is determined mostly by your skeletal structure and not a matter of how much muscle you have. You might be able to fill out your shirts a little more by targeting side deltoids and trapezius muscles.

quote:

Originally posted by Steven Hays -Steve

That sounds like a horrible work out @@ guess we'll see from the pics, but that sounds like youd be this massive bulgy dude instead of the hard toned body builder style...

thanks a lot!

ill print this out and use it next time i go back to the gym

now... to go renew my old subscription to the gym lol

quote:

Originally posted by Orbax That sounds like a horrible work out @@ guess we'll see from the pics, but that sounds like youd be this massive bulgy dude instead of the hard toned body builder style...

please explain?

It just looks like a juicer schedule that hits you like a tactical nuclear strike to your cells and makes you SWOLE unf! hehe


Ive just worked with a lot of body builders and never seen a schedule like that...

thats a strength based schedule more than a sculpting schedule is all. ends up being difference between mr olympia and strongest men in the world comps

Magnus ver Magnusson:



Serge Nubret

providing no details would be a start

I have a question I have been working out for over a month and I haven't seem any results I have also put ten pounds on. What am I doing wrong?
ok I shall correct it.
One day I work out chest and triceps the next day I work out legs doing lifts than the day after that I work our shoulders and biceps than after that I do cardio. Than I repeat it again. See anything wrong with that?

if you break it down into a:


Chest tricep day:

Incline Bench
3 sets of 15 reps 135 lbs

Tricep extensions
3x15 80 lbs



etc....


and providing height, weight, and cardio activity would help too. and diet.

also check this out


http://www.tranceaddict.com/forums/...9604&forumid=16

quote:

Originally posted by Orbax and providing height, weight, and cardio activity would help too. and diet.

oh man if i did that you would see how much of a fat ass I am. Lets see
5'7
215Ibs
Diet: lots of suger and pizza and donuts and cookies and ice cream and liquer and beer and burgers and soda pop and ho ho's
Cardio activty: Does walking count? I walk to class and etc..I run for thirty mins a week once a week.

See the real bad thing is that two years ago I used to weigh 165Ibs and I was in wrestling, but that was too hard so I became a couch potato for two years and above was pretty much the end result. Any suggesstions on how to lose fat and lose weight quickly?

btw you are balding

change your diet you know what it should be

quote:

Originally posted by metalgearsolid oh man if i did that you would see how much of a fat ass I am. Lets see 5'7 215Ibs Diet: lots of suger and pizza and donuts and cookies and ice cream and liquer and beer and burgers and soda pop and ho ho's Cardio activty: Does walking count? I walk to class and etc..I run for thirty mins a week once a week. See the real bad thing is that two years ago I used to weigh 165Ibs and I was in wrestling, but that was too hard so I became a couch potato for two years and above was pretty much the end result. Any suggesstions on how to lose fat and lose weight quickly? btw you are balding

Bah, i was just writing you out a thoughtful response...sigh.

quote:

Originally posted by Masonious Bah, i was just writing you out a thoughtful response...sigh.

Do it I am going to post my results so the more help you give you get to see the results. I will say in six months I will post pics of results hopefully there is some.

quote:

Originally posted by Orbax thats a strength based schedule more than a sculpting schedule is all. ends up being difference between mr olympia and strongest men in the world comps Magnus ver Magnusson: [IMG]http://www.kraftsport-attack.de/magnusson.jpg[/IMG Serge Nubret [IMGhttp://ironman.prosolutions.tv/gallery/photos/s_nubret_image/serge_nubret.04.jpg[/IMG]

Or you can get the best of both:


Marius Pudzianowski

quote:

Originally posted by metalgearsolid Do it I am going to post my results so the more help you give you get to see the results. I will say in six months I will post pics of results hopefully there is some.

I know you're more articulate than this, not sure what you're up to or why, but I'll pass on offering assistance :/

I like a leaner look. I guess it comes down to personal preference

I did Hurricane PT today; PT in the Hurricane rains. Nice light shit where I live instead of driving and destructive shit around New Orleans. NIce break from the 90 degree heat.

Don't know if any of you others are just fair weather friends or actually go outside in the elements to exercise regardless of conditions like Homey does.


[[[smoke]]]

homey dont play that

quote:

Originally posted by smokeape Don't know if any of you others are just fair weather friends or actually go outside in the elements to exercise regardless of conditions like Homey does.

No, I don't rain-train. I knew my workouts were lacking for a reason.

quote:

Originally posted by Ygrene No, I don't rain-train. I knew my workouts were lacking for a reason.

Real he-men here then? Stay indoors so you don't get wet or something? Stay indoors so you don't get hot nor cold either I bet unless the air conditioning is turned up too high. Yep, girly men work out indoors. Put 'em outside in the manly world and they succumb to the elements quickly...


[[[smoke]]]

yeah my double mountain ranges of cascades and olympics dont breed any weather like the plains of Oklahoma get

edit:




Bizzzle!

quote:

Originally posted by smokeape Stay indoors so you don't get wet or something?

No, I exercise indoors because that's where the weight room and the basketball court are.

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