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workin out (pg. 2)
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| Vivid Boy |
| so orbax tell us ur secrets man..ur a tank |
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| jdjd |
you really should join a good gym to balance out the development.. youre missing back legs and shoulders.. important !
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 |
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| Vivid Boy |
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... |
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| jdjd |
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... |
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| jdjd |
| 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 |
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| Vivid Boy |
| no i dont want to go down 10 pounds..i was actually thinking abt going up 10 |
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| jdjd |
oh and dont work out too hard, you might turn out like this guy:
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| jdjd |
and peeps, this is what happens when you use steriods:
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| TrAnCe CoNtRoL |
| quote: | Originally posted by jdjd
and peeps, this is what happens when you use steriods:
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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 ing 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 . |
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| Omegasox |
| 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. |
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| DigiNut |
| quote: | Originally posted by jdjd
and peeps, this is what happens when you use steriods:
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Holy , he's got arm-boobs!
Someone photoshop a nipple on there! |
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| jdjd |
| 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 ing idiot. anyway, roids wont do all the work for you.
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i know dude it was a joke, cuz hes being arrested and all freaky... |
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