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Workout Thread III (pg. 115)
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| chi6me8ra |
| Masonious I'll start mixing up my workout this week. Splitting my workouts is kinda difficult, but I should be able to do it a couple times a week. Thanks!!! :D |
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| Frenchie |
| Thanks to Kanyes work out plan, i'm the envy of all my friends! |
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| bluE_Neon |
| quote: | Originally posted by Masonious
How are you doing with your diet / workouts? |
My diet is very simple. 12 eggs whites a day (sometimes more), blended with goats milk, natural honey for better taste and whey isolate protein shake (45 grams per serving). I drink the shake almost 6 days a week before work & after work. Other than that I eat lots of fruits, veggies, chicken breast, turkey breast, ham, Salmon<---I respect this fish for life, take my Omega 3's, vitamins and just about anything that comes into my mouth expect junk food lol
In terms of workouts, I train with the "Polish Bear" @ my gym. I'm Junior @ 180lbs & growing day by day :)
I don't take any supplements expect the protein shake. In the end, I realized that their all real because when you stop working out, it all drains down. The worst are anabolics, that makes you look all saggy, take a look at todays Arnolds physique :eek: The body doesn't need chemicals because it can natural grow by itself, it just needs patience & maturity. Most people don't have a clue and just listen to long time hard trainers on anabolics/supplements and take the advice. Those that stay with supplements I consider to be weak and easily manipulated. I have waited out this long, only tried that and thank God I'm down with it. Fact is I probably won't look like any of the pros but I'll be surely close to them or maybe even more, not less ;) |
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| Michael19 |
| quote: | Originally posted by bluE_Neon
The worst are anabolics, that makes you look all saggy, take a look at todays Arnolds physique :eek: |
I think more down to the fact that he is what? nearly 60 now? Try find me someone the same age as him who doesnt look saggy. |
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| venomX |
| Indeed, also it depends what supplements your taking my friend. Creatine for example if a perfectly good suplemment that gives you an energy boost. Or amino acids like argenine or however its spelt, you cant really ingest enough of these from regular food, and your body doesnt produce enough to have them at optimum levels. Dont shy away from supplements just because of the 'all natural' trendiness of some people that go to the gym. I trained without any supplements until recently but right now i dont have the energy to work out at 5pm after a full day. Steroids are another thing, but dont just label all other 'supplements' as bad, because by that definition, whey isolate protein is also a supplement and would be 'bad'. |
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| Sushipunk |
I have a question for you guys.
I've only just started going to the gym about a month ago, and the circuit that I'm doing is starting to get a bit easier, as you would expect. My question is, when various machines become easier to use, is it better to increase reps, or is it better to increase the weight and stick to the same amount of reps?
Thanks :) |
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| Masonious |
| quote: | Originally posted by Sushipunk
I have a question for you guys.
I've only just started going to the gym about a month ago, and the circuit that I'm doing is starting to get a bit easier, as you would expect. My question is, when various machines become easier to use, is it better to increase reps, or is it better to increase the weight and stick to the same amount of reps?
Thanks :) |
it is best to increase your intensity first, then add weight as you feel necessary. how long do you rest between sets?
also, if possible, use free weights. they enable you to have a more organic range of motion than machines and therefore allow you to recruit more muscle fibers than you're able to with a machine.
increasing the reps won't do much for you at all if your goal is to add muscle mass. concentrate on doing your positive rep as fast as possible followed by a slow negative. form is incredibly important if you want to build muscle. |
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| Sushipunk |
| quote: | Originally posted by Masonious
it is best to increase your intensity first, then add weight as you feel necessary. how long do you rest between sets?
also, if possible, use free weights. they enable you to have a more organic range of motion than machines and therefore allow you to recruit more muscle fibers than you're able to with a machine.
increasing the reps won't do much for you at all if your goal is to add muscle mass. concentrate on doing your positive rep as fast as possible followed by a slow negative. form is incredibly important if you want to build muscle. |
Thanks Masonius :)
I usually only rest for about a minute between sets, but I'm going to get onto the free weights pretty soon. Mostly at the moment, I'm looking to tone up my upper body a bit (and drop the gut :( ) and maybe lose a bit of weight overall. |
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| StanVoid |
i have a question.
i've been doing crunches (or are they called curls?) on a inclined bench (lay on it at about a 30 degree angle and bring my upper body up and down) to tone my stomach. I want a well defined, flat 6-pack. I still have a little belly thing going on, but I can see when I suck it in and flex that a few 'packs' (the upper 4 of the 6) are slowly taking shape and getting defined.
now what i do is put a 25lb weight on my chest, holding it down with my hands, when i do this. Will this help me get the results quicker? I do 3 sets of 15 reps like this, and I feel like it's getting me results. But I also don't want a bulged-out 6 pack like i see on some real buff guys, it's like a 6-pack belly, it sticks out. I want a flat 6 pack. For that, should i continue my 25-lb weight route or should I just do more reps with no weight on my chest.
Reason i'm asking is because i know using more weight means muscle gain, and I definitely want the 6pack muscle, but i dont' want it to bulge. I just want a flat, defined stomach. |
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| Masonious |
| quote: | Originally posted by StanVoid
i have a question.
i've been doing crunches (or are they called curls?) on a inclined bench (lay on it at about a 30 degree angle and bring my upper body up and down) to tone my stomach. I want a well defined, flat 6-pack. I still have a little belly thing going on, but I can see when I suck it in and flex that a few 'packs' (the upper 4 of the 6) are slowly taking shape and getting defined.
now what i do is put a 25lb weight on my chest, holding it down with my hands, when i do this. Will this help me get the results quicker? I do 3 sets of 15 reps like this, and I feel like it's getting me results. But I also don't want a bulged-out 6 pack like i see on some real buff guys, it's like a 6-pack belly, it sticks out. I want a flat 6 pack. For that, should i continue my 25-lb weight route or should I just do more reps with no weight on my chest.
Reason i'm asking is because i know using more weight means muscle gain, and I definitely want the 6pack muscle, but i dont' want it to bulge. I just want a flat, defined stomach. |
then your best bet is to modify your diet and start doing cardio to lower your total body fat percentage. If you want the flat six pack look then all you have to do is reveal it.
people often forget to work their obliques with so much attention being paid to the six pack.
once you reduce your fat levels to the point where you can see your stomach muscles clearly you'll most likely see 4 larger rectangles followed be 2 barely visible rectangles beneath them comprising your lower abs. work on those and your obliques so that when you drop the fat, everything is in order.
there is no one ab workout that hits all your abdominal muscles equally, so diversify your workout a bit.
here is what i do:
Incline leg raises 6 sets of 12 72
Rope pull-downs 5 sets of 15 75
Vertical leg lifts 4 sets of 15 60
Vertical knee raises 4 sets of 15 60
Russian Twists: 2 sets of 75 150
Jack Knifes: 4 sets of 25 each side 200
Dumb-bell Side lifts 4 sets of 15 each side 120
basic crunches 5 sets of 20 100
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34 sets total 837 total reps
My abs and obliques currently:
I still have a lot of fat to lose to expose my abdominal muscles completely, but you can see that both rows of obliques as well as the core six pack have enough mass to be clearly visible through my skin / fat.
anyway, that's how I go about it so, obviously, i suggest you go about it the same way ^.^
also, nice lats really enhance the look of a well toned abdomen. then again, I'm a dude so who gives a what i think. women should chime in since most of this work is done for them. |
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| Clinkz913 |
| quote: | Originally posted by Masonious
then your best bet is to modify your diet and start doing cardio to lower your total body fat percentage. If you want the flat six pack look then all you have to do is reveal it.
people often forget to work their obliques with so much attention being paid to the six pack.
once you reduce your fat levels to the point where you can see your stomach muscles clearly you'll most likely see 4 larger rectangles followed be 2 barely visible rectangles beneath them comprising your lower abs. work on those and your obliques so that when you drop the fat, everything is in order.
there is no one ab workout that hits all your abdominal muscles equally, so diversify your workout a bit.
here is what i do:
Incline leg raises 6 sets of 12 72
Rope pull-downs 5 sets of 15 75
Vertical leg lifts 4 sets of 15 60
Vertical knee raises 4 sets of 15 60
Russian Twists: 2 sets of 75 150
Jack Knifes: 4 sets of 25 each side 200
Dumb-bell Side lifts 4 sets of 15 each side 120
basic crunches 5 sets of 20 100
===============================================================
34 sets total 837 total reps
My abs and obliques currently:
I still have a lot of fat to lose to expose my abdominal muscles completely, but you can see that both rows of obliques as well as the core six pack have enough mass to be clearly visible through my skin / fat.
anyway, that's how I go about it so, obviously, i suggest you go about it the same way ^.^
also, nice lats really enhance the look of a well toned abdomen. then again, I'm a dude so who gives a what i think. women should chime in since most of this work is done for them. |
props yo.
despite your workout...diet is the most important part. Can you tell us what you are eating while cutting? Another problem for me is...when I do crunches...my lower back begins to hurt after a while. I'm sure those other abs exercises will kill my lower back....the doctor told me I had a minor degree of Oscueleoperosis(sp?). |
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