i’m 5’9’’ and weigh 160 lbs
i got a little stomach and im trying to get rid of it…i do 15 mins of cardio when i go to the gym which is about 4 times a wk, what else can i do to speed up the process of losing my stomach?
Also i wanna get cuts on my arm, i have muscle but its not cut up like i want it to be, how do i go about cutting up my arm? Help me lol
15 minutes isn’t nearly enough, pal :lol:.
what i’d recommend is 30-40 minutes of a relatively high intensity cardio session. like, 50%-60% of what your max speed would be.
if you go any more than that, you’ll start to burn off muscle as well as fat. not a good thing.
with regards to how often, 4x a week is good.
cutting up = leaning out. diet + cardio are the best ways to accomplish that. diet doesn’t mean you starve yourself, btw. on the contrary, you should be eating 5-6 times a day. but don’t eat, say, McD’s 5-6 times a day. that’ll send you straight to fat camp :lol:.
:rock:
it’s not a weird thing to have those “same excercises still” make you sore :wgrin:. it’s always good to be a little sore 'cuz that means you worked it good.
what i’ve been doing is splitting my workouts into 3 phases.
i hit a wall too, actually. i plateaued at 80 lb dumbbells on incline bench pressing, and even then, i’d sometimes need some help up and i’d only manage 4 or 5 reps with it. i’m currently in my 4th week of strength training and i’ve already hit the 100 lb dumbbells. i did the 80s without any help and got 10 easy. tried for 90s that same day, got 6. so the following week, i decided to start with 90s and go up to the 100s (which was the goal i set for myself when i started working out a year and a half ago). and i pressed them 100 lb dumbbells :badboy:. 5 reps, baby! STRENGTH TRAINING WORKS. do each phase for about 5-6 weeks then switch.
also, remember to stick with free weights. that’s hands down the best way to get size and strength. machines are ok in a sense, but you do less work with them and in bodybuilding, less work = less gain.
regarding your weight gainer and stuff. i’m not sure how much protein you get per serving, but remember that your body can only absorb and utilize 30-40 grams every 3-4 hours. so it won’t do you any good chugging down 60-80 grams of protein in your shake when only half of that will be digested. that’s a waste of the other half. and if you take that when you go to bed, it’ll just convert into fat :shake:.
eat lots of lean meats (chicken breast, turkey breast, fish, etc). have your shakes like, in between meals and post-workout.
:rock:
What’s the best way to increase your max squat weight? I can do about 2 reps at 255 lbs but I can’t even do one rep past that weight. I’m 5’9" and around 164 lbs now. Been thinking of bulking up to get bigger muscles in my arms and legs. Advice?
Ok. I need to get back into the habbit of lifting//eating right. this thread helped me before back in early summer… now i need advice again.
I’ve lost 50 pounds since summer and am down to 240 pounds. I have free weights but lacking a bench. Any type of bench you guys rec.? also what should I incorp. into my diet. Changing my diet really isn’t a problem. I hate eating wrong and like it whenever I sit down to like salad or fruit.
thanks for your help
-adam
teqnique:
my advice to you is to strength train. doing the 2 rep max thing is good, but do it sparingly because it’s not beneficial to do it all the time.
strength training (as i indicated in a previous post) is to do mostly compound lifts using heavy weights (but not your absolute max) and having your target reps sit around the 4-6 range. get up to 6 but at that placement you should not be able to lift further. 6 should be the absolute max you can lift on your first set. strength train for about 5-6 weeks. then change it up. lighten the weights and go for endurance. sticking to the same routine will cause your body to completely adapt to whatever you’re doing and will result in little to no gains at all.
so for packing some mass into your legs, stick with the heavy lifts, i.e., squats (which you’re already doing) and leg presses for your quads and seated calf raises for your calves. the seated calf raise is much more difficult than the standing one. with your hamstrings, i’m not sure if you should tax them as much as you would your quads and calves, so i’d just do the usual hammy workouts.
for your guns, close grip bench presses and dips are awesome for tricep mass building. warm up with pressdowns, but don’t have them as part of your working sets 'cuz they’re more of an isolation lift than a compound one. for biceps, nothing beats the good 'ol barbell curl :lol:. you can switch from barbell to dumbbell. just no isolation! you’re wanting to pack on mass, not cut it up. after the strength training, up the reps and kick back on the weights a little to cut up.
swerve:
more protein :wgrin:. the more muscle you have in your body, the more calories you’ll burn. and eat 5-6 times a day.
:rock:
Is it a good idea to get your protein from nuts like in trail mix. I find myself eating that stuff after workouts alot. How does it compare to animal protein?
meat protein from say, chicken breasts, are probably better than protein found in a variety of nuts because it’s more complete and there’re more grams of protein per ounce.
hands down the best to take after working out though, is whey. digests the fastest, which is really what you need 'cuz you have this anabolic window after working out of roughly 40 minutes to an hour.
:rock:
what are the advantages to using things like this
http://www.gnc.com/productDetails.aspx?&MSHiC=65001&L=10&W=GAINED+gainer+GAINERS+WEIGHS+WEIGHTIS+WEIGH+WEIGHED+WEIGHING+weight+WEIGHTED+WEIGHTS+&Pre=<FONT+STYLE%3D"background%3A%23ffff00">&Post=<%2FFONT>&id=350493&lang=en
the caloric count is a good thing, since calories are your friend when wanting to gain weight, especially with muscle. your body needs energy to build the muscle after working out, so in that sense, this product will do you good. however, it says that it gives you 73 grams of protein per serving. that really sounds inviting, yeah? i’m sure it does :lol:. but your body cannot assimilate/digest more than 40 grams of protein in 1 feeding. if, during the course of the day (where you eat, say, 5 or 6 meals in that day), you take in 160something grams of protein (if you’re a 150 lb guy), then that’s totally good. but almost half of the total in 1 sitting, that’s just a waste 'cuz your body will not be able to digest the remaining 33 grams in that product.
general rule for bodybuilding is to take in something around 1.5 grams of protein per pound of bodyweight. but that’s during the course of the entire day.
the rule for the meals is to have 30-40 grams of quality protein per meal.
:rock:
lol ok i see, but the protein the body cant process wont it be ummmm shitted out?
not necessarily. 'cuz if that were the case, you wouldn’t really have obese people :lol:. 'cuz you can apply that same line of thinking to carbs the body can’t process or fat. pretty much anything that you take in which isn’t used up by your body will turn into excess bodyfat.
if you’re trying to up your bodyweight, i’d just go with taking in more calories but keeping your protein to about 40 grams per. i personally wouldn’t rely on a so-called weight gainer. but that’s just me.
:rock:
hmmmm but i could use the excess body fat to my advantage since my goal weight is damn near 200lbs
:lol:
i personally wouldn’t. i’ve been a fat man once. once you start working out, you’re not gonna want fat on you. excess body fat is not your friend. end of story.
:rock:
ok i got a problem, i used to lift regulary for about 5 months and stopped in october, every day, rotate from upper body to lower @ the gym. 2 days ago i went for the first time in a while cause spring sports are comin up, i did my normal routine of what i used to do, and since then my arms have been fuckin killin me, like it hurts puttin on shirts and shit, and to make things worse i tried playin that game squash yesterday for the 1st time and i don’t think that helped (that game is boring as fuck by the way), ive just tryin to rest em but the pain is still there, any ideas on how to releave pain quick? will poppin advil or anything help?
i’d just rather be chubby not fat
not sure about what advil does in terms of workout recovery, but if you can, take L-glutamine with your protein. yeah, it’s an amino acid that’s already found in protein, but an extra serving helps loads with muscle recovery.
your “pain” is just your body getting shocked. 'cuz like you said, you weren’t exactly a gym rat, yeah? best thing to do is to keep workin’it. you’ll adapt to the physical stress soon enough. then, it’ll be time to change your routine! yeah!
:rock:
With that in mind, would you say that most people who work out extensively are masochists at heart? Of course I’m kidding, but I go on these tears sometimes where I workout regularly for a good 2 or 3 months and then I just get tired of being sore all the time(and no it’s not the bad I can’t move at all kind of sore).
:lol:
of course not. i’m certainly not a masochist :lol:. but i do like the feeling of being a little sore 'cuz that tells me i worked hard.
if you can, Duck Strong, could you post exactly what your routine is? also, do you do the same thing everytime you go to the gym? if so, then that could be your problem. post up and i’ll get back to you :wgrin:.
:rock:
besides crunches and push ups, whats a good way to work pecs and abs??