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Workin Out Thread (pg. 7)
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| infinity HiGH |
Anyone know good ways to workout with free weights? I don't wanna waste my money going to a gym (since they require you to sign up for a year). My friend has a bench, so I started going over to his place every other day, but so far all I know are chest workouts (bench press) and bicep curls.
What else is there? |
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| diego |
| quote: | Originally posted by Floorfiller
anyone have any arm recomendations?
when i was younger...i used to avoid doing arms because they seemed to respond quickly to training and i wanted to be porportionate.
now, i can't seem to get any size on them. what would you guys suggest for arms? heavy weight? lots of reps? i know arms is something that seem pretty easy, but it's been bugging me for a while... |
the thing is everyone is different and everyone responds differently. experimentation is best, trying different rep ranges, to failure/short of failure, different exercises for same body part. a good basis is 6-8 reps on barbell curls, if you reach a plateau then maybe move on to dumbbell curls or cable curls. This should keep you gaining, and maybe try reps of 12 it may speed up your progress again. but what i firmly believe is, if your eating huge and gaining at least a lb a week and it's not going on as fat just any sort of training will make you get bigger proportionalitly(bad spelling probably) |
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| Galapidate |
| quote: | Originally posted by infinity HiGH
Anyone know good ways to workout with free weights? I don't wanna waste my money going to a gym (since they require you to sign up for a year). My friend has a bench, so I started going over to his place every other day, but so far all I know are chest workouts (bench press) and bicep curls.
What else is there? |
If you want to "kill" your triceps and build them up, there's something you can do w/ one weight. Take the weight and put both of your hands so that they hold it up from the inner part of the top weight. Then, raise it above your head and lower behind your neck and go up and down like this slowly, making sure your shoulders don't bend. You'll really feel it and it really builds up the lower arms. |
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| DigitalMP |
Aug 2002 6'7 220
May 2003 6'7 230
Aug 2003 6'7 218
March 2004 6'7 210
I eat really healthy, so I can diet down and rip up really easily, becuase my metabolism is so fast. I know very well how to put on lean muscle mass, but I have to eat so often and so haeltyh to do it, it's hard to maintain once I get there, like in the second pic. I never wanted to get down to 210, ass in the last pic, and 5 grad classes in one semester did a good job of keeping me from the gym on great occasion. However, I still ate healthy, so I still kept my lean bodystyle. |
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| smokeape |
I like Katrina!
:D
[[[smoke]]]
Blank & Jones - Perfect Silence |
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| Orbax |
| quote: | Originally posted by infinity HiGH
Anyone know good ways to workout with free weights? I don't wanna waste my money going to a gym (since they require you to sign up for a year). My friend has a bench, so I started going over to his place every other day, but so far all I know are chest workouts (bench press) and bicep curls.
What else is there? |
well the freeweights I use during a workout are
15s, 20s, 25s, 30s, 35s, 50s, 60s, 70s, 80s.
So if you have all those you can do a lot. one arm rows, tricep kick backs, french press, flies, reverse flies, bent over lateral raises, salt shakers, shoulder shrugs, forearm curls, reverse forearms curls, military press. |
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| Orbax |
| quote: | Originally posted by smokeape
I like Katrina!
:D
[[[smoke]]]
Blank & Jones - Perfect Silence |
the ...
Digital...dang man. Now you you have to write your routine out, sorry hehe.
and no more doing pornos! |
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| diego |
digital MP you must be like a huge savage walking down streets with that height and weight! i congrat you on your work.
funny how much difference 8lbs makes |
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| DrUg_Tit0 |
| quote: | Originally posted by Orbax
whats a kg ^_^ |
A weight measuring unit used by most normal folk all over the world :p |
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| Orbax |
| quote: | Originally posted by DrUg_Tit0
A weight measuring unit used by most normal folk all over the world :p |
No wonder there are so many weak nations, mUAHAHAHAHHA. Take that and a kilometer of milimeters you punks! |
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| DigitalMP |
LMFAO...
Orbax...I don't do pornos (anymore)
Diego...thanks homie.
I'd like to confuse all of you who are looking to grow but don't know how. It's accomplished in the kitchen. You can train as precisely as you can, and with as much dedication as anyone, but if you're not eating right, you are only putting obstacles in your path.
Take another look at those pictures of me. I'm 29 years old. I didn't always look this good, but I promise you, I always will. That's because I know how to eat. Every bite of food that goes in my mouth, I know what it contains, as far as protein, carbs, fats, and sodium.
I grew 7 inches in 3 months back in high school. Over summer vacation, between 10th and 11th grade, I grew from 5'8 to 6'3. If you're wondering if I was prewarned of this, I was not. I sprouted like a dandelion, and in my high school basketball program of my senior year, I was 6'5/165.
I've always had a huge appetite. Large pizza? No problem. 50 chicken wings? Easy. 2 submarine sandwiches? Give me another. Mickey D's 39c hamburgers on Tuesday from 4-8pm? I won that contest with my friend Eric, 25-22.
People said to me, "you want to gain weight? Eat a lot of pasta!" So I did. I ate alot of everything. My metabolism is lightning fast, but since I was so active, I burned it off with ease. This was not a good thing. Do you know fat people who can't lose weight? Well I was a skinny person who couldn't gain it. Well, now I can gain it, and I know just how to keep it on. But that lightning fast metabolism is just waiting in the wings for me to slip up on my diet by not eating as much, or not working out. And for you fat people, this works for you too.
Once you clean your diet, and you learn how to eat, eating will never be the same. You'll follow my motto/reply of "While you enjoy eating the that you eat 1.5 hours each day, I enjoy looking the way I look 24 hours each day." You can never imagine the immense control you have over your body style when you eat healthy.
For my detailed outlook on nutrition, paste this link into your browser:
http://www.geocities.com/iamsodigital/nutrition.doc
As for training, I recommend 20-45 minutes of variable intensity cardio (I use the elliptical because my knees are fked), as well as weight training. If you don't want to go crazy on the weights (though you won't put on much muscle if you limit, NOT eliminate, your carb intake), use this core of exercises:
Chest - incline dumbbell bench press
Back - dead lift, pull up (may substitute bent-over row)
Biceps - cable curls
Triceps - dips (weighted if possible)
Shoulders - military dumbbell press, dumbbell shrug
Legs - Squats (light weight press for warmup)
Additional exercises that I also use:
Chest - flat dumbbell bench press, cable flys 2 sets lateral, 2 incline, 2 decline
Back - bent-over row, pullover, seated row (or wide-grip stiff-arm cable push down), reverse pec deck
Biceps - dumbbell curls, cable preacher curls
Triceps - skull crushers (with integrated close-grip bench press at end of sets), rope pull-down
Shoulders - lateral raise, front shoulder raise, upright row, reverse barbell shrug
Legs - leg extension, hamstring curl (superset with leg extension), calf raise (3 sets seated superset with 3 sets standing) |
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| Floorfiller |
DigitalMP...
i've glanced over that nutrition site and i can tell you've done your research. also let me say that you've done a great job filling out such a tall frame...i know how difficult that is. you definitely have a lot of good advice for people here.
i personally goals involve a little more pec than you have, but if you're happy with it that's great. to those of you reading his list of exercises who want larger pecs...notice the absence of any large compound pec movements with the use of Barbells. That is how you put size on your pecs, make no mistake about that. Dumb bells are great, but i've always had them as a secondary in my own routine.
once again, i'm not knocking...just providing some insight for those that have a different body type in mind. |
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