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Workout Thread III (pg. 13)
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| Floorfiller |
i started just doing one muscle group a day yesterday...here was my workout for my arm day...went really well...was in the gym for about 2 hours...
Biceps
Barbell Curl 4 sets
Incline DB Curl 4 sets
21's 4 sets
Cable Curl 4 sets
Concentration Curl 4 sets
Triceps
Rope Pulldown 4 sets
French Press 4 sets
DB Kickbacks 4 sets
Cross-Face Extension 4 sets
Resverse-Grip Pulldown 4 sets
forearms
Wrist Curl 4 sets
DB Wrist Curl 4 sets
Behind-Back Wrist Curl 4 sets
ran out of time and didn't get to finish my forearms :/...but it felt really good. i went back and did about an hour of cardio later that night and some ab stuff...
today i'm doing a mother ****** of a back day...i'll post what i do tomorrow... |
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| Spike |
hi im basically starting out and ive been doing a bit of research on diet and workout but am not sure how much i should be taking in calorie wise per day.
right now i weigh 125 (skinny dude, i know i know...) and im trying to figure out and plan exactly when i will be working out and how the hell im going to eat so much food (not an easy task considering my already very busy schedual)
as far as goals go, im gonna take it one step at a time and climb 10 lbs, then another 10 n so forth....longterm id like to get up to about 160 - 170. im 6ft. tall btw
i know pastas are very good and ive been buying alot of high calorie cereals, oatmeal bars, and bagels....are there any other really nutritious foods i should be aware of? what are the best foods i should include into my diet ? |
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| Orbax |
sweet potatoes cooked for 5 minutes in microwave. eat half of one every meal. Omega III eggs, or eggs and a table spoon of Flax seed Oil as a chaser. Tuna fish. Half meat half pasta pasta. Home made hamburgers with mushrooms and onions cooked in. Tuna and Salmon filet bbqd or oven baked (cedar boards make them taste goood). A tortilla with 2 eggs, a slice of cheese, 8 slices of deli meat, avacado, tomato.
you need to eat4-6 meals a day and be aiming for 4-5000 calories. You are an endomorph and you need to focus workouts on low reps (6-8) and high weight with long rests between sets. do 2-3 exercises per muscle, and work out often. |
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| Spike |
| also, are there any sites that list caloric and nutritional information for every food group that i can check? |
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| Orbax |
www.fitday.com
also google search the glycemic index and cross reference because high GI foods arent very good for you |
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| Spike |
| awesome...thank you! |
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| djdawn |
| quote: | Originally posted by Floorfiller
i started just doing one muscle group a day yesterday...here was my workout for my arm day...went really well...was in the gym for about 2 hours...
Biceps
Barbell Curl 4 sets
Incline DB Curl 4 sets
21's 4 sets
Cable Curl 4 sets
Concentration Curl 4 sets
Triceps
Rope Pulldown 4 sets
French Press 4 sets
DB Kickbacks 4 sets
Cross-Face Extension 4 sets
Resverse-Grip Pulldown 4 sets
forearms
Wrist Curl 4 sets
DB Wrist Curl 4 sets
Behind-Back Wrist Curl 4 sets
ran out of time and didn't get to finish my forearms :/...but it felt really good. i went back and did about an hour of cardio later that night and some ab stuff...
today i'm doing a mother ****** of a back day...i'll post what i do tomorrow... |
now, this rant isn't pointed at you floorfiller, I just saw your routine and had to write something.
this looks so much like something out of Flex or a similar mag and looks like total overtraining to me. Unless you have some extremley generous genetics and/or are taking 'roids there seems to be no need to work small muscle-groups like your arms as much as that routine. How/when are you supposed to recover?
now, I have NOT read through this whole thread or the other 100+ pages one. But is there ANYBODY here who believes (and practices) in short, abbreviated workouts concentrating on compound exercises and progressive poundages? or maybe even HIT?
Just out of pure logic, do you believe you can add 2 inches to your arms by following that routine? (I mean only that one, not considering your other days)
for me, I believe you need to put on at least 15-20 lbs of overall muscle and then you will have an extra inch or two on your amrs. this would even work without any direct arm-work.
I focus on the squat, bench, overhead press, dip, deadlift, chin-up. maybe bent-over row or one-arm row. most important thing for me is progressive poundage on every exercise. this is a point MOST people ignore (after a while). in the beginning of training, it's quite easy to add some weight to the bar, but it becomes harder after a couple of weeks/months. Most people seem to stay at a certain weight (get stuck) and then change their routine cause they THINK they can't progress any more or they find it too hard.
that's a HUGE mistake imo. you can keep adding weight for a LONG time if you do it correctly. for instance, there is no way you will be able to add 5 lbs on every workout to your squat on every workout for a year or longer. but adding 1-2lbs is possible. When you're squatting 200/300+ lbs, adding 2lbs is hardly noticed. same applies for smaller exercises but most people don't keep exact records of their workout or don't have a clue on how to add 1lb or less. big magnets or fractional plates are a key to success here.
I have gone from squatting 50lbs for 12 reps to 225lbs for 20 reps in little under a year. got some nice legs on the way, too. Bodyweight went from 160 to 185. unfortunately, I had to take 2 long breaks because of (non-sports-related) injuries. out of my (home-)gym for almost a year now :(
Just started to workout agagin 2 weeks ago, very easy in the beginning, getting a "feel" for it again. but I LOVE it!
if you're interested in any of the above, some recommended reading is Stuart McRobert's "Beyond Brawn" and "The insider's tell-all handbook on weight-training technique" <--- AWESOME if you use free weights.
then there is this and that and that and finally this.
thanks for your attention ;)
now go train! |
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| Floorfiller |
| i don't do steroids, but i do have pretty good genetics hehe. i know exactly what you're thinking and saying because i've spent time focusing on large compound exercises too. do i think i can add two inches to my arms with arm days like that? yes i do...because i've done it before. i eat and get the nutrients i need to support the level of activity i do. if i only do 2-3 exercises per muscle group...i don't feel like anything was really accomplished...i think i need more to promote muscle growth...but i understand everything you're saying and it sounds like you got a good workout system definitely. |
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| Ibizadreamer AG |
| I've been lifting everyday and boy does it feel superb! I'm eating 4-6 meals a day and so far so good. I'll post some pictars when I feel like I can truly show off. For now, I have to keep it up and gain muscle mass. :p |
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| djdawn |
| quote: | Originally posted by Floorfiller
if i only do 2-3 exercises per muscle group...i don't feel like anything was really accomplished...i think i need more to promote muscle growth...but i understand everything you're saying and it sounds like you got a good workout system definitely. |
I've done the kind of high-volume training you're on now when I started 8 years ago. it DID work for me too, but only the first 6 months or so. it will work for almost any untrained person (the initial "boost"), for me it meant gaining about 10lbs of muscle but then I didn't get anywhere in the next 1 1/2 years. until I changed to less frequent training, with more intensity.
I know what you mean by "i don't feel like anything was really accomplished". you don't get that "pumped" feeling by doing only 1 or 2 work-sets. But it leaves you exhausted and "burning" alrihght when you take the sets to the intensity you need to keep growing.
I admit different people will react differently to high/low-volume training but my guess would be that a LOT of people who don't get decent results even though they train a lot are simply overtraining and/or not adding weight to the bar and should consider backing off a bit...
good luck with your arms... ;) |
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| Orbax |
| hehe im doing way more high volume than that :D its feeling good and its like everything else, going to change in a little bit. Every couple of months I make fairly radical changes to my routines, styles, etc. Ive been feeling good and what not so Im happy with it all. |
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| Floorfiller |
| quote: | Originally posted by djdawn
I've done the kind of high-volume training you're on now when I started 8 years ago. it DID work for me too, but only the first 6 months or so. it will work for almost any untrained person (the initial "boost"), for me it meant gaining about 10lbs of muscle but then I didn't get anywhere in the next 1 1/2 years. until I changed to less frequent training, with more intensity.
I know what you mean by "i don't feel like anything was really accomplished". you don't get that "pumped" feeling by doing only 1 or 2 work-sets. But it leaves you exhausted and "burning" alrihght when you take the sets to the intensity you need to keep growing.
I admit different people will react differently to high/low-volume training but my guess would be that a LOT of people who don't get decent results even though they train a lot are simply overtraining and/or not adding weight to the bar and should consider backing off a bit...
good luck with your arms... ;) |
you're kind of making a lot of assumptions about where i stand in the sceem of training. i promise you i'm not just starting out...i've been working out in some shape or form since i was in 8th grade...and i'm a senior in college now. i'm not in the best shape right now because i've put on a lot of weight and lost a lot of muscle from college, but i still know how to train and make the changes i want.
i agree with you that increasing weight is important when weight training, but i'd also have to say that a lot of people don't train right and increase weight when they really shouldn't and that can be just as useless. i didn't post the weights that i had done on each of those exercises for a reason...they would probably seem to most people in this thread like a small amount of weight, but when manipulating that weight the way i am...i still think it will be productive.
i also think the style of training is dependent on the results that you are looking for. i personally don't really care anymore to be the biggest guy in the world...there was a time when that's what i really wanted, but now i would prefer a very aesthetic body, which i think my style of training will help to acheive.
anyway...just thought i'd clarify some of that. and your last sentence makes me think you might be thinking i'm a beach muscles kinda guy, but i can tell you right now i'm not...i actually hate arms...i just so happens that i posted that day about the new volume of sets i was doing. |
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