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For those who go to the gym... (pg. 4)
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| Orbax |
This thread was retarded enough to make me break my self enforced exile. A tip: never worked work supplementary muscles out on the same day that you are working out a major muscle. For example. A bench press involves the front deltoids (shoulders), triceps, and pecs. If you work out your triceps, you wont be able to complete the motion and you wont be able to do an adequate amount of reps and weights for either triceps OR pecs due to the fact that the tri workouts destroy the bench work out and vice versa.
Level 1:
monday: Chest, back.
Tuesday: Biceps, triceps, shoulders, forearms
Wednesday:Legs
REPEAT, Sunday rest
Every day: Abs, calves.
Level 2:
Monday: Chest, Back, Legs
Tuesday: Biceps, Triceps, Shoulders
REPEAT.
Every day: Abs, calves
Sunday: rest
There are probably about 10 threads on this already, but ill post same crap again.
Do 15 sets of 10 reps (or pyramids of 12, 10, 8, 6 ((if you arent familiar with the term, dont use them))) per muscle you are working out.
Slow negatives, fast positives, with a 1 second rest to reduce using momentum from last workout reducing effectiveness of muscle contraction.
The reason you work out Chest, then back, then chest, then back is because when you work out your muscles and tendons have a tendency to shorten. Especially when doing isolation movements like preachers, standing curls, bench press, etc...
The opposite muscle will stretch out the just-worked muscle: Tricep extensions force the bicep to elongate and vice versa.
Focus on using the right muscles. Some retards like seeing how much weight they can stack on the bench, but then arch their lower back, curl their ribs and throw their rear delts and back into it. Good job, you impressed everyone who wasnt watching.
Do it slow, do it right. Youll probably be curling 20s and benching 145, but youll feel and look better than you ever have. Leave your ego in the car when you go to the gym, your goal there is to be humble and realize you NEED TO IMPROVE. Set realistic goals, and if you plateau mix up your work out, reduce time between sets, increase in weight, do inverted pyramids (start with heavy weights and go lighter instead of other way like usual).
3-4 cardio days a week. Your muscles require oxygen to function and grow. it isnt a distance thing, its time. 1 hour of running burns 900 calories 1 hour of swimming 700, that kind of thing. Swimming is the best, jogging is better than running if you dont know how to run properly.
Diet is another thing, carbs are vital. before and after a work out. They reduce the amount of protein your body burns for energy. Ie muscle loss is reduced. So eat them. Your muscle growth and fat loss diets and routines are totally different, so if you want a more in depth approach for those, AIM at W Massa Funk or MSN at [email protected].
I rarely come to the site any more, so PMs will most likely be wasted.
Cheers. |
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| tathi |
weight training every second day
pre-sesason soccer training mondays wednesdays and saturdays, which is mainly cardiovascular workouts until soccer season starts in 2 months
indoor soccer tuesdays, end of season today though
and i run 6kms every night i don't have soccer
i also take creatine monohydrate |
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| smokeape |
I do 100 situps, then walk a little over 4 miles carrying two 25-lb dumbells in my hands. I can't run anyhow because of sciatic nerve damage, so this is my alternative plus the fact I'm a little older than most of the folks in the thread. Gives me a chance to put the headphones on from my Walkman and listen to trance for more than an hour at the end of a workday or on a weekend afternoon. Relaxing, decent workout, works for me... Of course, if you've never tried it, it's not really that easy so lighten up on the weight.
:p
[[[smoke]]] |
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| tranceaholic |
| quote: | Originally posted by Pete Mitchell
you sure do :nervous: |
yup yup...n trust me chest n tris r a big no no..u use so much of ur triceps doin bench bress flat,inclined,declined...by the time u start ur excercise ur tri is tired..unless u tak supplements thats another thing..cause when the muscle is energised and u can get the absolute most of it with chest n tri..but for the average joe..it is not recommended. |
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| MysticStardust |
| quote: | Originally posted by Omegasox
If you wanna lose weight just watch what you eat and do lots of cardio. Do high reps and low weight in the gym to build muscle endurance and get toned without gaining a lot of muscle mass. Swimming laps is the best! :)
That's the gist of it. |
OMG...THATS EXACTLY WHAT I DO....lol u just described my entire routine... but i do laps not for loosing weight but for lifeguarding courses but loosing a few pounds is always a good thing:D |
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| TrAnCe CoNtRoL |
heres my workout split for anyone that cares. im 5'10 185 lbs. 11% bf (enough to see my 6 pack barely).
the idea behind this is workout is as follows: pick one 5x5 workout per body part, and do it first. this weight must increase every week by 5 pounds. this forces the muscles to adapt to new weight therefore equaling growth. you then pick a few 2x8 auxillary exercises...these work different muscle fibers.
monday - legs
5x5 - squats
2x8 - hack squat
2x8 - hamstring curl
2x8 - leg press
1x75 calf raises (pick a 12 rep max...and do it 75 times basically. when you reach failure, rack the weight, take a few breaths, and do it till you hit 75 reps)
tuesday - chest and biceps
5x5 - incline bench press
2x8 - flat bench db press
2x8 - incline bench db press
5x5 - standing barbell bicep curl
2x8 - incline curls with DB's
2x8 - standing alternating DB curl
wednesday - OFF
thursday - back and triceps
5x5 - deadlift
2x8 - bent over barbell row
2x8 - wide grip pulldowns
5x5 - close grip bench press
2x8 skaullcrushers
2x8 dips
abs - 5x5. get on a 45* angle. lower yourself slowly, hold in that position for 5 seconds, and come back up. thats one rep. do 5 reps. repeat. trust me youll be shaking like a leaf when your done.
friday and saturday - OFF
sunday - shoulders
5x5 - seated military press
2x8 seated overhead press
2x8 standing overhead military press
abs - 50 crunches, 50 seated knee to chest, 50 leg raises
heavy and hard... |
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| Vivid Boy |
| oh ya and working ur legs theres a certain percentage of weight u should use for ur thighs and ur hamstrings i think its 70%...so what ever u do on ur thighs u should be doing 70% more weight on ur hamstrings or else u can have serious problems when playing sports...another tip if ur going to the gymn see if u can get a personal trainer to teach u how to properly use each machine in the gymn...90% of the ppl in the gymn use the machines wrong...u can mess up legements big time if u dont use it right...like the bi machine ur only suppose to have ur arm at a 30 degree angle and pull up till ur 90 degress...not the full way...this is the only spot where ur actually using bi muscles to lift the wight...if u go from all the way down to all the way up first ur using legementa to bring the weight up to 30 degrees after that momentum kicks in and ur really not using ur bi then u reach the very top where ppl usually bring the bar to their face and thats wrong too..because ur bi isnt even contracting all the way up there...thats just an example tho./..find a personal trainer most gymns offer a free personal trainer...let him teach u how to properly use each machine and let him make a program for u... |
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| Slylee |
Well my boyfriend takes the testosterone pills and works out and he said it’s not that bad if I take them for just a little while. He’s not an actual doctor, but he is a chiropractor..they pretty much take all the same undergrad courses. He’s trained a lot before w/ professional trainers too, so he is pretty knowledgeable about all this stuff. Wouldn’t all of those side effects be from long term intake of the testosertone?? Not just from a couple of months of taking it...He said the side effects apply to men taking it as well.
Also, what about Creatin for women? |
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| MisterOpus1 |
Just do yourself a favor-
Take everyone's advice here with a grain of salt (not that some people don't have good advice and programs), save up a few bucks and do a few training sessions with a personal trainer. They will not only give you a good program to do on your own, but will show you the proper position for each exercise which will give you the most amount of efficiency as well as help you avoid injury. Too often I've seen a number of people in the gym for a given period of time lifting on their own with bad form, and too often those same people have to cease lifting due to an injury (as a result of bad form).
Now you don't have to have training sessions every week with the trainer. Just pay for a small block of sessions - enough for them to get you on right path. It will be worth the money spent. |
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| Pete Mitchell |
| quote: | Originally posted by Slylee
Well my boyfriend takes the testosterone pills and works out and he said it’s not that bad if I take them for just a little while. He’s not an actual doctor, but he is a chiropractor..they pretty much take all the same undergrad courses. He’s trained a lot before w/ professional trainers too, so he is pretty knowledgeable about all this stuff. Wouldn’t all of those side effects be from long term intake of the testosertone?? Not just from a couple of months of taking it...He said the side effects apply to men taking it as well.
Also, what about Creatin for women? |
your boy is a chriopreactor,so he knows the ins and outs of steroid and pro-hormone use then? bull.any qualified GP only knows BASIC facts on these topics ie:they are bad,will raise blood pressure etc.they do not know steroid composition cycling methods,estrogen conversion prevention,the effects of different types of these drugs etc.i know a good lot about all this as i have studied it thouroughly on anabolic chatrooms and forums.
testosterone sides will come from long term use so i wouldnt cycle this for more than a 4-6 month period max.also,creatine is useless.all it does is let your muscle store more water than its use to.when u stop using it,you will lose this added weight.this is especially not good for girls as it causes serious water bloat in a short period of time (much like testosterone) and so if u dont want to walk around with a 'moon' face i wouldnt touch the stuff.
check www.anabolicreview.com/vbulletin if you dont believe me
:) |
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| Slylee |
i wasn't saying my boyfriend knows EVERYthing about them just because he is a chiro...i also pointed out that he has spent a lot of time in the gym w/ trainers and used to use steroids...he knows a lot more than just the basics.
anyway, thanks for the link and info... |
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| Kirk |
| quote: | Originally posted by nchs09
i dont eat much, and wen i do is usually soup, cottage cheese and jelly.. that is my daily diet, with some Wendys or Sushi every once and again... so i do eat healty, btw i want to lose weight.. lose lose and lose weight |
ok if u wanna lose weight u should have a min of 20 minutes of vigorous activity three times per week or more, trust me its all u need 2 know if its weight u wanna lose, im a gym instructor and this is the basic guidelines,ive seen it work and it does :)
i know what i said is brief but why over complicate things, just work hard during those sessions. |
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