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MUSCLE HEADS I NEED UR HELP!!!zor (pg. 3)
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| chimera66 |
| thanks! when i say bad time i mean more like i'm sacrificing resting time to workout and further tire out my body. i say i'll be a fat ass but in all honesty not gonna happen because i'm pretty strict about exercise and eat well. oh well i guess my concern is that do i give up sleep to exercise...which i definitely did yesterday by going to the gym at 10pm. |
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| sandsideapache |
"Wikipedia.org/wiki/sexercises"...masturbation might also be considered a form of sexercise, if done athletically with a mind for health and fitness.
That's the very bad-boy for me right there. Now all I have to do is convince the wife . Dunno about tha 'athletically' part though, tried it whilst jogging in the park and got arrested. |
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| sstranger1 |
| yeah i heard it's good to work out each body part once a week so it can rest and you build muscle that way. i don't work out much but i try to do 3 times a week, biceps/chest on monday, back/triceps on wednesday, legs,shoulders on friday. it worked for me but i guess different results for different people. |
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| JD8180 |
| quote: | Originally posted by sstranger1
yeah i heard it's good to work out each body part once a week so it can rest and you build muscle that way. i don't work out much but i try to do 3 times a week, biceps/chest on monday, back/triceps on wednesday, legs,shoulders on friday. it worked for me but i guess different results for different people. |
yes, you are correct. you may want to try modifying that though. chest/triceps, and back/biceps i hear tend to go together better. reason being that most chest exercises cause you to push (which means you're also using triceps as a secondary muscle), and back exercises cause you to pull things (using biceps as a secondary).
REST IS VERY IMPORTANT FOR WORKING OUT |
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| ToxicGreenWaste |
Here's what I do.
Mon - Back
Tues - Legs
Wed - Chest/calves
Thurs - Shoulders
Fri - Arms
Sat - Traps/Deadlift/Good mornings/lower back work/abs
Sun - Off
(Every eight weeks I take one week off)
The order in which I train my bodyparts has changed many times over the years until i've come to this, which I think is perfect for me. I can't train back well if my shoulders or biceps are sore, so I give at least two days of rest in between shoulders/arms and back. I can't do chest if my triceps are sore, so I give four days of rest in between chest and arms. I'm far too fatigued in the quad/hamstring area to want to think about doing calves on leg day, so I move them to chest day. It's all just balanced out for me and my body. Over years, you will (or won't) perfect the right order for you.
My goals are to gain strength and muscle mass. So I never stick to one single rep/set scheme when doing, say, biceps. For example working biceps, i'll do something like this...
Dumbbell Curls
1x10
1x8
1x6
1x4
1x4
1x4
Burnout
Dumbbell Hammer Curls
5x5
Reverse Grip Barbell Curls
4x10
I go heavy and low reps on DB curls and Hammer curls, yet the type of rep scheme I use on my reverse grip curls and the burnout at the end of my DB curls gives me a muscle-building pump.
Seems to work for me.
EDIT: However, I would probably call this an 'advanced' program, as i've been training for years and have resorted to doing all kinds of crazy crap to my routines in order to 'confuse' my muscles. You might be better off doing something a little simpler for a while. |
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| dj_alfi |
| quote: | Originally posted by Poncho
My gf tells me to only work out once a day 3 times a week for 20min. |
well if your girlfriend is busy giving u excersice advice, who's whiping yur ass? |
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| Fledz |
| quote: | Originally posted by sstranger1
yeah i heard it's good to work out each body part once a week so it can rest and you build muscle that way. i don't work out much but i try to do 3 times a week, biceps/chest on monday, back/triceps on wednesday, legs,shoulders on friday. it worked for me but i guess different results for different people. |
It depends on what you are trying to achieve. I don't think most people realise that there are actually quite a number of different ways to work out, depending on what your final goal is. Direct can tell you this himself as he's probably told most of his customers this.
For example, building muscle to be a muscle man type, or toning up to be a model type require entirely different forms of exercise. Yes, some of the way you look is based on genetics but a lot of it is based on which exercise you do, how often you do it, and how and what you eat.
Something I picked up on quite recently, which I think is beneficial for most guys that go to the gym is this:
Everyone loves the pecs and abs and I daresay they are the toughest to train up to look good. Now ask yourself, do you want the muscle man look, or the male model look?
Muscle man is obviously large rounder pecs that stick out and a 6 pack that looks like you just stuck 6 golf balls underneath.
A male model/surfer/swimmer look is larger but flat and square pecs with a big gap in between and flat washboard abs. They don't stick out but are more toned.
Basically, if you're going for muscle man then you need to work on your lower pecs. Preferably a flat bench press and flat dumbell flyes, plus lots of high intensity ab exercises. Mostly upper.
Model look on the other hand, you should work on upper pecs to help stretch them up and out, not in all directions and make them massive like the muscle man. For this a good idea is to do incline bench and flyes and try and rarely use a flat bench (as that puts emphasis on lower pecs). For abs, static ab exercises. When you move your abs a lot, they grow. You don't want this for this look as you want them to be strong and toned, but not massive. Best exercises are working on your lower abs (leg raises, but at a slow static pace) and the plank exercise (google it). |
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| XaNaX |
| This dude wants "crazy" muscles so in addition to the workout plans people have posted you are gonna want to get some steroids and HGH. |
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| Dr. DAS |
| Get a new haircut and get in the in' zone. |
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| Floorfiller |
| 1800 cals is not enough food to gain weight... |
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| Nostalgic |
| Im 5'11 215 right now. How do I lose 10 lbs in two weeks? |
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| sweds00 |
| quote: | Originally posted by XaNaX
This dude wants "crazy" muscles so in addition to the workout plans people have posted you are gonna want to get some steroids and HGH. |
Yea man, get some "cream" and the "clear" in your routine. |
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