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workin out

alright i got back into it after a few years..used to be ripped then lost it all and i just got back into it again...well i dont have alot of equipment just a bench really...now the only things i can really do is my bi's tri's and chest plus abs i can do just by plain excerises..now theres tons of muscles im missing cause of my limited amount of equipment..like my back i cant do anything....anyone have any good excerises or any good tips to work out the rest of my muscles?

also anyone know of any good cardio work outs i can do during the winter...i play indoor which is twice a week but i need some other cardio...

oh yeah this thread can be about anything in working out...giving cool tips whatever u feel... Ta Juice Monkeys unite!

I have heard working out in cold air is twice as good of cardio as normal. As for back muscles, I couldn't tell ya. Only workouts I do are pullups, pushups (all different kinds, including handstand pushups ), hanging situps, and various martial-artesque and gymnastic exercises.

cool...well that dont help me really :P but keep sharing im totally intrested in what ppl do to stay in shape...i love the burn

I run 3 miles a day, do 50 pushups and 50 situps and do the weight training about 2-3 times a week, I think it works.

Get a home gym or get a gym membership.

10 min of jump rope= 30 min on running

Let's first concentrate on your lower back muscles. Begin by performing a front lying chest lift, a body weight exercise which involves no equipment at all:


Lying face down, place your hands (palms down on the floor) next to and even with your chest.
Keeping your hips and thighs on the floor, lift your chest off the floor. Assisted slightly by your arms as you lift, your lower back muscles should be contracting.
Make sure the back of your head is in an even line with your spine -- don't tilt your head up or down.
Pause briefly when your arms are straight and then return to starting position.
Build up to three sets of eight to twelve repetitions, taking short breaks between each set.

Double knee to chest stretch


Lying on your back with knees bent, pull both knees off the floor toward your chest, holding legs behind the knees on the bottom part of your hamstrings. This stretch can be done with both legs together or one at a time.

Figure-4 stretch


Lying on your back, with your head on the floor or mat and right knee bent, pull your right knee towards your chest.
Then draw your knee across your body towards your left shoulder. Try to keep both shoulders on the floor or mat.
Repeat with your left leg.

Cat/Cow stretch


On your hands and knees, sag your back while lifting up your head.
Alternate with arching your back and keeping your head down.
Lean back onto your heels and hold, keeping your head down and arms extended


Now the lats.

WEIGHTED WIDE GRIP CHINS
Starting from a fully extended hanging position, pull the body up to the chin, deliberately arching and contracting the lats throughout. Lower slowly, extend, and continue. Form is everything, pure and controlled. Lat contraction is your purpose, not going up and down roughly any way you can. Here we have lats totally engaged, outer and lower. (Pulldowns work well, but chins are merciless: no possibility of cheating without silly body contortions.) After a warm-up set, hang an appropriate weight from your waist using a strap or belt, to give you a 12, 10, 8, 6 rep sequence. Not everyone is remarkable in chinning. Give it your committed best and you may develop remarkable lats. Added attractions are bicep peak, grip strength, linear abs and minor pec action.

CLOSE GRIP PULLDOWNS
This pulley movement has a great appeal and serves well as an off day antagonist superset movement (example: dumbbell inclines with close grip pulldowns). Full range of motion from extension to contraction. Upper lat and mid back respond well to this good feeling movement. An alternative worth its weight.

SEATED LAT ROWS
These "low pulls" are a loveable exercise. Nice positioning, energizing catlike stretching and extending, followed by might in the controlled contraction. The reliable 12, 10, 8, 6 sequence with intense muscle work, 55 mile per hour pace, tight arched contraction, no pointless leaning back or dangerous excessive forward lean. Mid back and low lat sweep are the direct targets of this all-time standard.

BENT OVER ROWS
If the back was a domain, bent over rows would be king. Performed with the Olympic bar, hands gripped collar to collar, this monster movement provides mass, power and width. Sounds good to me. Warm up, set your groove and focus on five sets. You'll notice I like a 15 (warm-up), 12, 10, 8, 6 rep sequence with the appropriate weight increases. The groove you set will determine the range of back involvement. Bringing the bar from the hanging position to mid chest hits high across the back and shoulder cage. Pulling the bar to the mid waist with an arched back contraction promotes muscle growth in the mid and low back with specific low lat involvement. Now you've got it. Be wise, keep a log with comments and calculations.

STIFF ARM PULLOVER
If you like supersetting, a stiff arm pullover between sets is gratifying and productive. A moderate+ weight allows you to stretch and revives the muscle cells and adds immensely to upper lat building. Keep the secondary pullovers at 6-8 reps.

REVERSE GRIP BARBELL ROW
Lower lat sweep is accomplished with this unique and compact movement. Performed with a bent bar, close grip, pull the bar tight to the waist, arching the back to engage full low back, low lat muscle mechanics. Moderate weight allows safest and surest articulation of this demanding form movement. Sets of 6-8 match the demand.

ONE ARM DUMBBELL ROWS
This potent exercise stands alongside barbell rows in mass and power building seriousness. Executed with the same intensity, they are wisely done as alternatives to the wide grips. Stabilized in a powerful tripod stance - none of this knee on bench stuff - one arm rows remove the load from the lower back, enabling you to tough your way through lumbar overload. Relief in this overworked area is priceless. In all your exercises focus, form, and practice yield perfection.

There are a variety of one arm cable exercises for pumping and creatively working the lats, especially the lower lats, that can be brought into play as your perceive their value. They are often best for feel, pump, change of pace and let-up.

Enjoy them. Stregnthen your back like this.

that's great eric! so...what are u benching now...like a good 50 - 60 lbs?

Acctually for the back since you don't have any equipment lay on your stomach and arms out like super man and then lift up your arms and legs and hold it there tight and then release and keep doing that and if you have a bar or anything you can do pull ups palms out not chin ups that works your upper back when i think of some more ill edit this

*fap* *fap* *fap* is the only workout you need

quote:

Originally posted by kewlness *fap* *fap* *fap* is the only workout you need

agreed; i have a right arm like a tree.

push-ups work pretty weel for the back, in a case where you have no uqipment that is, they are a good compasation

Re: workin out

quote:

Originally posted by Vivid Boy Ta Juice Monkeys unite!

rawr!

so orbax tell us ur secrets man..ur a tank

you really should join a good gym to balance out the development.. youre missing back legs and shoulders.. important shit!
at home for legs youre kinda screwed without a squat rack.. the only thing you can do is one leg squats where you stand on something elevated with one leg and do squats with it
for back just do chins, or wide grip pullups if youre strong enough...
shoulders im assuming you have a barbell and weights with that bench so do shoulder presses in front or behind neck..

if you want ONE good tip its that getting in shape is much more about diet than it is training, and of course diet is the harder part

jdjd i wasnt gonna focus on my legs cause theyre actually pretty huge compared to the rest of my body but what do u think..? should i still focus on them?


another problem is i dont have time to hit a gymn or else i would :/



ps im in shape..i play soccer and am very active...but i grew a lil bit of a beer gut...its nothing noticeable but i can notice it...im just trying to get my muscles more defined..im 160 pounds at 5'11 i think im good for weight...

for the average trainer the point of training legs is to:
1. avoid strength imbalances that could cause injury, and slow progress of upper body
2. avoid the light bulb physique hehe

since you already have tree trunks heh, i would still do something for strength, but you dont need to be giving it very high priority...

quote:

Originally posted by Vivid Boy ps im in shape..i play soccer and am very active...but i grew a lil bit of a beer gut...its nothing noticeable but i can notice it...im just trying to get my muscles more defined..im 160 pounds at 5'11 i think im good for weight...

its hard to stay at the same weight and get cut at the same time, a very common mistake. by far the best way is to do one of three things:
1. maintain whatever you have (doesnt look like this is your goal)
2. cut
3. bulk

if you start cutting now, you might find yourself going down to 150 or so.. dunno if thats what you want

no i dont want to go down 10 pounds..i was actually thinking abt going up 10

oh and dont work out too hard, you might turn out like this guy:

and peeps, this is what happens when you use steriods:

quote:

Originally posted by jdjd and peeps, this is what happens when you use steriods:

no..actually thats what happens when your a dumbass. steroids wont do that for you. he injected synthol into his arms, which is pure oil used for bloat. some bb'ers use it pre contest, but this guy is a fucking idiot. anyway, roids wont do all the work for you.

first off, if your going to gain weight, you need to increase total calories and protein intake. protein coming from chicken, tuna, fish, etc.

secondly, get some dumbells and some plates. this allows for many more exercises. for example: chest do flat dumbell press and incline press. shoulders = shoulder press, front raises, side raises. i cant add anmything for back than the other person mentioned. arms = standing curls, and concentration curls. tris= skullcrushers. umm cant think of anything else that is way basic right now.

train, eat, sleep, eat some more, eat again, and when your hungry, eat some more. and oh...alcohol will help you gaiin the wrong kind of weight. beer belly = no pussy.

quote:

Originally posted by Vivid Boy no i dont want to go down 10 pounds..i was actually thinking abt going up 10

At 5'11 and 160 you definitely want to gain weight. The best method is to bulk, then cut, then bulk, etc. since it's impossible to bulk and cut at the same time. You want to eat a lot of foods rich in protein (Tuna, chicken, eggs, nuts, etc.) and lots of vegetables. Fiber is also good (Cold oatmeal mixed with applesauce is a great breakfast). You want to cut out carbs, but not completely, same with fat. Unsaturated foods are still good to keep in your diet, just stay away from saturated fats.

Try for 6 meals a day when you're bulking, and you have to consume more calories than you burn. So you may need semi-big meals if you're an active person. You want to do light aerobic activity (walking) as soon as you wake up since all of the calories have been burnt overnight and you'll be trimming mostly fat before your first meal. And eat a protein-rich meal after you work out with weights, this is where protein drinks come in very handy if you're that dedicated. During workouts you want to go heavier on the weights and lower on the reps to gain strength. Try and mix it up so your muscles don't get used to the same exercises.

When you're cutting you obviously want to burn more calories than you consume. You wanna stay away from carbs as much as possible, and eat lots of vegetables. 3-4 light meals a day, no snacking. You wanna concentrate on aerobic activity if you slack on it when you bulk (Too much aerobic activity when you bulk will hinder the process). When lifting, you wanna go high reps and low weight to condition your muscles.

I know you said you don't have time to go to the gym, but if you have access to a pool (indoor now due to the time of year obviously) you can really start to build your back up just by doing laps. And even though your legs are big you definitely want to keep working on them, too. Biking or running will do you fine, no real need to use weights if they're not available.

Most important of all is sleep. Your muscles need time to rebuild, and without a solid 8 hours of sleep your muscles will be deprived of the time they need to restructure themselves. You will not get any bigger if you tear your muscles lifting one day, and tear them again the next day before they have time to rebuild.

There's a ton of information on the web, I only scratched the surface. But that should get you started with the other help people have given in the thread.

quote:

Originally posted by jdjd and peeps, this is what happens when you use steriods:

Holy fuck, he's got arm-boobs!

Someone photoshop a nipple on there!

quote:

Originally posted by TrAnCe CoNtRoL no..actually thats what happens when your a dumbass. steroids wont do that for you. he injected synthol into his arms, which is pure oil used for bloat. some bb'ers use it pre contest, but this guy is a fucking idiot. anyway, roids wont do all the work for you.

i know dude it was a joke, cuz hes being arrested and all freaky...

ok so lets say i reach the size i want...hw do i stay at that same size? do i keep cutting? if i do will i start unbulking? i know sounds retarded but im pretty much a newbie...

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