Lol, thanks for the advice.
But yeah i dont really work out like a madman like i probably sounded. THe 48 min on the stepper thing is not continually. I do 2 sets of 24min with like 5-10min rest in between.
And yeah i’ve been eating healthy throughout the week except weekends because of things that come up.
Ok here’s my stats: (in circumferences)
Arms- 16.5 inches
Stomach (across bellybutton)- 38 inches
Waist- 36 inches
Chest- 45 inches
Weight- 200 lbs
Body Fat%- 18
Supplementation: Whey Protein(20g/serving), and Creatine Monohydrate(5g)
Work out routine:
Monday- Biceps, Back, Abs
Tuesday-Cardio
Wednesday-Chest, Triceps, Shoulders
Thursday-Cardio
Friday-Legs
Saturday-Cardio Kickboxing
Sunday-Rest
I’ve been on this routine for a month now…anyone have any tips regarding my routine and body stats?
Can anyone awnser my first question and possibly the 2nd?
What I use to work out my stomach;
- Get those wheel rolling things, they workout the lower part of the stomach.
Use the machines too with high resistance.
2.Leg raises,either lying on your back or holding onto something.
3.Do Lower back exercises;this helps with the stomach too,although it sounds like it doesn’t.
Why can’t I attach pictures :mad:
I did my usual workout yesterday. I train Mon Wed and Fri, and have only been doing this a week. I was sore after the workouts last week, but now I’m not sore at all, is it time to increase weight or reps or both?
hold on there tiger, let your body get used to it. Give it like another week or two, then increase.
Hopefully this thread isn’t that dead.
Can someone recommend some good trap exercises?
bastard…your arms are .5 inches bigger than mine… :tup:
what do you guys think of this routine?
all are 3 set increasing weight; usually 10,8,6 reps
mon-tri/chest
kickbacks
dips
dumbell tricep extension
seated tricep press
dumbell press
incline dumbell press
fly
incline fly
tue-rest
wed-shoulders
bent over rear delt raise
standing lateral raise
front lateral raise
dumbell press
thr-bicep/back
standing curls
preacher curls
hammer curls
concentration curls
shrugs
upright rows
bent over 1-arm rows
deadlifts
**
fri-rest**
sat-legs
calf raises
squats
lunges
deadlift
sun-rest
Anyone know anything about this redline shit? I bought a case of 4 energy drinks. (not the pills) That shit gave me so much energy…but it made me feel…cold…I had a shit load of energy…is it safe?..does it work? what about the pills(cuz I don’t believe in weight loss supplements)
I see alot of what I do in my workouts in yours. I’m assuming you do ur chest exercises first on monday correct? Second, on ur second day you could do back and bi’s and give ur shoulders even more time to recover from ur chest workout ( YES, chest exercises do use ur shoulders considerably) while at the same time giving ur lower back more time to recover for leg day (squats, and yes I’ve MESSED up my lower back doing squats.) Here’s my routine in order of exercises:
Monday, Chest and Tri’s:
Flat Barbell Press
Incline dumbell press
decline press(either dumbells, barbell, or hammer strength machine)
incline flies
Decline flies with cables
tricep pull downs with cables
curl bar nosebreakers superset with dumbell skullcrushers
kickbacks
Tuesday, bi’s and back:
Pull ups
lat pull downs, 6 sets on two machines
Seated rows with cables
deadlifts
standing dumbell hammer curls
dumbell curls laying on an incline bench
preacher curls on a machine, one handed spotting myself
standing cable curls
Wednesday, Shoulders and Traps:
Barbell military press on a smith machine
rotating shoulder press with dumbells
lateral raises drop sets
curl bar frontal raises while lying on an incline bench
reverse fly drop sets
upright rows
side shrugs with dumbells
barbell frontal shrugs
Thursday, legs:
Squats
Leg press
Hack squats
Leg extensions
reverse curls, 6 sets on two different machines (new guys should start with 3 sets)
seated calf raises
Standing calf raises
Go to bathroom and throw up. heh.
Friday, whatever I want to do that day…lately it’s been arms so repeat bicep and tricep exercises…maybe throw in a different or an extra exercise seeing as I’m not pre-fatigued this time around.
I’ve never really focused on working out, i’d start and then go off again. This time around I’m planning on sticking and I have been for the past week-I’ve been losing fat and gaining muscle. My bone structure is very skinny but I have flab n stuff, so I seem skinny but i have a bit of fat around 12% and I’m at 165 at 6’1’ so i’m freakin’ light. Now, for the past week i’ve been trying to eat every 2-3 hours and i have been sucessfully i also worked out monday, wednesday, friday, and tuesday thursday i did some cardio 20-25 minutes each. Now, i’ve been feeling VERY tired… I’ve been eating the same amount I was before I started working out… and I feel tired as hell these days. I’ve also been taking:
ZMA
Glutamine (trying to keep muscle while i’m burning a bit of fat that I have)
ISS bodybuilder vitamin (i’m thinking this might be too much… but already bought it)
Whey
Gatorade
Now, I’m 6’1’, 165 pounds at 12% fat and i’m a total n00b… so I can gain muscle n lose fat… except my parents have been telling me i’m way too skinny these days (even though it seem like my muscles look bigger)… when i was born i was naturally chubby so iunno… what should I do? Eat more? keep doing what i’m doing? why do i feel so tired? bitta help.
good stuff.
i personally wouldn’t put chest and triceps together because your tris are a secondary muscle when doing chest which can lead to overfatiguing them which then results in a not-so-maximized tricep workout. if anything, i’d put chest with biceps because they do not work with each other whatsoever. that will enable you to max your chest out more.
i’d put triceps with delts. the only delt workout that involves the triceps are military or shoulder presses. whereas with pecs, any sort of pressing involves your triceps, and we all know that the biggest mass builder for pecs are incline/flat presses.
also, i’d put shrugs in back day. why? because your trapezius is more part of your back, not your delts. upright rows kinda hit the traps, but exert more stress on the entire delt complex.
edit:
here’s my current routine
day 1 - pecs
incline dumbbell presses - 2 warm up sets, 4 working sets, 8-10 reps. for endurance i normally do 8-12, but i’m gradually going into my strength phase, so i’m going a little heavier.
incline dumbbell flyes - 4 working sets, 10-12 reps
pec deck flyes/cable cross-overs - 4 working sets, 12 reps
dips - 4 working sets, 10-12 reps. key to doing dips for chest is to lean into each rep. make sure your knees are in front of your hips and keep your chin down.
occasionally i’ll put flat dumbbell presses after the incline dumbbell presses just to even things out. i’m personally not fond of flats because pecs tend to develop more on the lower side quicker, and flats work more of the mid-low then just mid. so incline is best!
day 2 - legs
warm up on stationary bike for 7 minutes
- leg extensions - 2 warm up sets, 4 working sets, 12 reps
- leg press - 2 warm up sets, 4 working sets, 8-12 reps
- front squats on smith machine - 4 working sets, 8-12 reps. i sometimes do barbell squats, but front squats isolate your quads better.
- lying leg curls - 2 warm up sets, 4 working sets, 8-12 reps
- stiffed legged deadlifts - 4 working sets, 8-12 reps
- seated calf raises superset with standing calf raises - 4 working sets, 8-12 reps
leg day is killer!
day 3 - back/traps
- wide grip lat pull downs - 2 warm up sets, 4 working sets, 8-12 reps
- bent over barbell rows/one arm dumbbell rows - 4 working sets, 8-12 reps
- close grip pull downs - 4 working sets, 8-12 reps
- close grip seated rows - 4 working sets, 8-12 reps
- barbell/dumbbell shrugs - 4 working sets, 8-12 reps
day 4 - delts
- seated dumbbell presses - 2 warm up sets, 4 working sets, 8-12 reps
- lateral raises - 4 working sets, 8-12 reps. i do these one side at a time then drop set the last set using 2 arms at a time.
- frontal raises - 4 working sets, 8-12 reps. i use either dumbbells or cables.
- rear delt flyes - 4 working sets, 8-12 reps. again, either dumbbells or cables.
- upright rows - 4 working sets, 8-12 reps
day 5 - guns
- tricep pushdowns - 2 warm up sets, 3 working sets, 8-12 reps
- standing alternate dumbbell curls - 2 warm ups, 3 working, 8-12 reps
- close grip bench press - 3 working sets, 8-12 reps. sometimes i’ll go heavy on these and limit myself to 6-8 reps.
- barbell preacher curls - 3 working sets, 8-12 reps
- reverse grip pushdowns - 3 working sets, 8-12 reps
- standing alternate hammer curls - 3 working sets, 8-12 reps.
for arm day, i do all the excercises as supersets of each other. so after one set of excercise #1, i immediately do one set of excercise #2 and go back and forth until 3 sets of each have been completed. pretty tiring :lol:.
i do about 30 minutes of cardio 4 days a week and i do abs before the actual workout.
i’m a firm believer in shorter, more intense workouts than staying in the gym for 2 hours. 45 minutes lifting, 30 minutes cardio and i’m done :tup:.
:rock:
thanks for the suggestions, magnuss and kal el. i’m kinda noobish, so i’ll let you know how it works out
My routine, just for comparison.
Monday - Chest/Calves
Incline DB press (2 warmup, 4 working)
Flat BB press (5 sets)
Flys (Cable/Bench/Machine/whatever, 4 sets, high reps to fatigue the muscle)
Calf Raises (6 sets)
Tuesday - Back/Shoulders
Deadlifts (2 warmup, 4 working.
Rows (4 sets)
Close grip lat pulldowns (4 sets)
Cable rows (3 sets)
Shrugs (5 sets)
DB military press (5 sets)
Side laterals (3 sets)
Wednesday - Cardio
Thursday - Quads/Hams
Squats (2 warmup, 5 working)
Leg press (5 sets)
Leg extensions (3 sets)
Leg curls (6 sets)
Friday - Triceps/Biceps/Forearms
Laying triceps presses (2 warmup, 3 working)
Rope pulldown (4 sets)
Preacher curls (5 sets)
Cable curls (4 sets)
Wrist curls (3 sets)
Behind the back wrist curls (3 sets)
Saturday and Sunday is usually cardio. Each workout is about 45 minutes followed by half an hour of cardio (on the cardio days I would do about an hour). I work abs on Saturdays.
It doesn’t take much for me to gain muscle. kal el’s workouts are slightly longer than mine, but everyone’s different.
Anyone?
Edit: I was talking about my post that people ignored. Maybe I’m just being a bit too impatient. Also, what do you guys do when you lets say buy food or sometin’ that does not list the amount of calories, carbs, protein, etc.?
Man you guys must be in the gym all damn day, so much volume. When I’m not bulking or even when I am I don’t do nearly that much volume. Today for example, I did shoulders…
3 sets dumbell military presses (bars are terrible for shoulders)
3 sets side laterals
3 sets rear laterals
And out. When I’m bulking I go straight DC style, I’ve realized less is more.
any tips on what to do with a medicine ball? I have one but besides crunches, any other things i could do with it.
i’m not in the gym all day :lol:.
like i said, 45 minutes tops for lifting, 30 minutes cardio.
on certain days i may have more excercises, but that doesn’t mean that i take my time. 1 minute max rest in between sets when i’m not strength training. on arm day, i take even less than 45 minutes because i superset triceps to biceps.
now with delts, sometimes i do what you posted and yeah, i’m out. but right now, i want to tone my front delts more and stress all 3 heads at the end. hence the front raises and upright rows.
i think i’ma take something off of Romie’s routine :tup:. i’ll take calves out of leg day and just do quads/hams. seems like a good thing.
$|-|U(V)AYeL
try out the routines that were posted and see what works best for you. like Romie said, everyone’s different, so each body responds differently and will yield different results. bodybuilding is a trial and error thing. we all hope that the errors aren’t too bad, like say getting injured and what not, but sometimes that happens. i can’t stress enough the importance of technique/form over amount of weight. when your technique/form is good, you work the muscle better and will gain quicker.
as far as eating goes, complex carbs are a must. carbs are your friend, but only when taken in moderation. i’d say the most important time to take carbs are 1) breakfast and 2) post workout. multi-grain breads, brown rice, red skinned potatoes are examples of complex carbs.
make sure you eat at least 5-6 meals a day.
regarding protein consumption, if you’re 165, you can have anywhere from 165 to 247 grams of protein in a day, splitting it to about 40 grams per meal. that’s about 1 gram to 1.5 grams of protein per pound of your bodyweight. anymore than that and you’ll be wasting stuff. your body can only absorb/digest/utilize 30-40 grams of protein at once.
Glutamine is good, and so are multi-vitamins.
:rock:
As far as dieting goes, anyone who is an advanced lifter and knows their fat loss patterns should try carb cycling. Dessicated liver is a good way to get in a little extra protein and some B vitamins. Romie IM me if you’ve heard anything about superdrol I’m doing some research for a few of my lazy buddies. Oh and btw guys, do me and science a favor and don’t waste money on NO supplements.