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Working Out Thread Part II (pg. 92)
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| Floorfiller |
| quote: | Originally posted by Orbax
Have you noticed a longer recoop period? would a 1 hour superset session leave you fatigued for more days than a 2 hour wait and press session?
Im just wondering if I shouldnt be waiting some more time between work outs...Its gonna be HARD to keep up that kind of intensity. |
well i don't think you'll be more or less fatigued after workouts. i think definitely during workouts you get pretty tired because you don't stop moving you go from one exercise to the next and so you get winded...but just keep hydrated and i think you'd be fine. |
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| Aiwendil |
As far as that discussion about which the body cannibalizes first, fat or muscle, biology says muscle is always the last to go. In the process of starvation in the human body, one's body resorts to the following sources of energy in the following order:
1. Glycogen
2. Fat
3. Amino Acids
So if you are starving your body will use up all its glycogen stores, then burn fat, then eat its own amino acids. Of course protein is made of amino acids, and muscle is the most protein rich tissue in the body, so #3 = muscle, more or less. As long as you eat plenty of Carbohydrates(which provide glycogen to the body) and/or Fat, you body will not use its own muscle tissue for energy. |
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| Orbax |
| The only important thing is that you eat about 80g carbs 50g protein after an intense work out for muscle growth maximization. |
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| Massive84 |
| quote: | Originally posted by Orbax
The only important thing is that you eat about 80g carbs 50g protein after an intense work out for muscle growth maximization. |
Protein shakes are expensive , but they taste great.
nah i didn't bother with supersets yet, am actually still in the process of giving my body the right shape. December 2004 i used to be 130 kilo or little more ;/. I went 5 months through the Atkins way and lost 30, now am below 100 a bit and wanne reach 95..Since am big guy i think 95 kilo is the correct weight for me.
Aiwendil. Having a high carb amount in a human body won't provide glycogen but Insuline.
Thats how i lost my weight, i just turned my body in a automatic fat burnere, i didn't even sport or anything, just eat lots of protien and fat but 0-10g (MAX) carbs a day.
When your body is low on carb it won't need the Insuline so it will make glycogen to turn fat in to bloodsugar (or whatever it's called) and thats used for energy.
Hmm the way i am heading now
Monday, Chest, bicips.
Tuesday back, shoulders, triceps
Wednsday, Same as monday.
Thursday, Same as tuesday.
Friday ..Tiresom totall leg workout. |
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| zack3082 |
wooooot. just moved down to south fla, been here for less than 48 hours and i already have an interview @ bally total fitness.
25$ an hour, 30 hours a week, benifits,insurance and all that good stff, and i still have plenty of time to goto school full time.
ill be makin a decent amount for a full time student, plus i get to work out for free. you do the math :D |
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| Ygrene |
Holy guys....
I went to GNC today thinking I would buy some Betagen or something, who knows, really just to poke around and see what is new. Since I'd moved I haven't been having good workouts and , so I guess I was just looking for an excuse to get really focused again and back in the groove.
So I bought some No-Xplode. And I just took it.
HO. LY. .
I can barely focus on the screen right now and just like the label says, it hit me in like 5 minutes. I'll post again when I get back but, I'll be damned if I don't feel like the Hulk right now. I CANNOT imagine that I'm gonna have a ty workout. |
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| Orbax |
haha nice. My bro is taking N02 and creatine and protein right now, and the kid gets ing pumped just sitting there before the work out.
He said it also helped with soreness the next day. Have fun dude!
Im going in for spine surgery in a month or so so I think im gonna be out of the whole working out thing for like half a year ...!
but right now I cant feel most of my left leg and my toes are numb. Sigh... |
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| zack3082 |
| no-explode is great, if i were you id stack it with some sort of n02 like nitrix. good luck with it, itll get expensive after a while but its well worth it. ronnie coleman signed with BSN, that says enough about the quality of their products |
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| 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 :) |
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| Orbax |
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
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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
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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 |
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| Steven Hays |
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 |
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| Aiwendil |
| 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. |
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