I do cardio before workout because people said you have to get you’re heart rate to a certain point before you pull a muscle. So I shouldnt do cardio before my workout?
Here’s my routine. I do 4 set of 10 reps. Should I change anything?
Monday: Bench press(bp) barbell, bp dumbbell, bp incline dumbbell, incline flies, cross cable flies, dumbbell pullover, butterfly machine, and situps.
Tuesday and Thursday: 30 mins treadmill, 30 mins ellipitical, lying leg curls, leg extensions, seated leg press, and abs.
Wednesday: shoulder press, seated triceps press, one arm dumbbell preacher curl, close gripe ez bar curl, lat pulldowns, tricep pushdown, alternative hammer curl, and situps.
Friday: bp barbell, cross cable flies, lat pulldown, front db raise, side db raise, and abs.
Anyone know any good tips for the blowflex cross trainer?
Just got one, FOR FREE! so yeah, bout to jam on it…
It only list like 7 exercises, but I’m sure there like 1000 more.
Just chiming in and giving ya’ll the update on my progress. (I think) the last time I posted I was near the 240 pound range and due to school and a lot of other personal issues my goal to lose weight have slowed down a bit. I actually was close to 250 about two weeks ago but managed to get down to 240 just by eating right.
So even with difficulty finding time going to the gym, eating right really helped me out. I got rid of all the greasy shit and white rice.
Now that I have the days off that I want, I can now go to the gym to go along with the whole “eating right” thing. I hope the results will show more as I really want to get rid of a lot of this weight as soon as possible. I know losing weight too quick is bad, so I’ll progress slowly but surely from here on out.
Keep up the good work people and keep the advice going. This thread is still one of the best out there on SRK along with that financial thread. :tup:
well, just to comment on your goal…for athleticism imo the way to go is olympic type lifts…snatch, power snatch, clean and jerk, etc…but i cannot offer advice for any routine involving “athleticism”…because i do not really train for it and would know what to tell you…
you said you are training for strenght…generally the rep sceam for strength is 3-5 reps with 3-5 min of rest in between sets…BUT i think strength will just come as you workout regardless of what you do and unless you are talking about strength as in powerlifting strength then i would just stick with a hypertrophy part of weightlifting…
for your nutrition, just try to eat around 5-6 times a day if you can, seems like you have a general clue of what you are supposed to be eating…
for your actual routine, i would recommend doing an upper body lower body split…one day upper body the other day lower body…also dumbbell pullovers are primarly for your back and not chest…i have NEVER heard of a c sweep and i would try to keep it more simple until you have A LOT more experience and fundamentals down…
an upper lower split can look something like this…(taken from this thread)
upper1
bench press
barbell rows
incline bench press
one are dumbbell row
barbell bicept curls superset with overhead tricept extensions
lower1
squat
romanian deadlifts
lunges
upper2
lat pulldowns
sholder press
close grip lat pulldown
dips
hammer curls superset with v-bar pushdown
lower2
front squat
deadlift
good mornings
(i like to do ab work on lower body days but that is just my preference)
for rep scheme use some sort of periodization (again all this info is taken from this thread but i believe it works well)
week1 : 10reps x 3 sets (30 sec-60 rest)
week2 : 8 reps x 3 sets (30 sec-60 rest)
week3 : 5reps x 5 sets (2min-4min rest)
week4: 5reps x 3 sets (30sec-60 rest) (use weight from week 1, as this is unloading phase)
use the same weight for each set…obviously for week 2 you will use heavier weight than in week 1 and week 3 will be using heaviest weights…week 3 is also a good strength building part which you are looking for…also with those rest times you should be able to get out of the gym in an hour…
let me know if it helps or if you have any other questions…
i think a year and half to 2 years is reasonable. find a gym, sign up so you can go at least twice a week. get them to write you up a general weight training program.
once you’ve started working out, you need to be eating right so you’re gonna need to rewrite your grocery shopping list. you want a lot of high-protein meals, low fat/salt/sugar meals on a regular basis. just be wary that it’s a huge change in lifestyle for most people, and that Will Smith had to give up a lot to get to where he is today.
I’m doing this new regime for about 5 weeks now, I got from a book. I like it, it feels good, but everything is 2 sets, 8 to 12 reps (except squats which are 12 to 20). Is that still cool? Its bin itching at me.
Also why am I still hungry an hour after 2 chicken breasts on a bed of brown rice!? I gave my body proper nutrition it should be happy. Should I eat something else when I feel hungry or wait until next meal?
1.Dumb question. Is (any) Chinese food good for you to eat?
2.Besides fish/poulty is there anything more accessible to a HS student to make thats high in protein? I was reading thats it’s extremely hard for ectomorph (I think whats it called. aka a naturally skinny person) to put on weight and you have to eat ALOT. I wouldn’t have a problem doing that, but i’m always so busy i’m not really in the situations where I can be eating so I def. don’ t feel like I get enough calories intake as I should. Plus I’m typically not all that hungry to begin with.
real chinese food can be good, but most of the shit you get in the west is covered in sugar and artificial shit, and its not good for you
you gotta eat every 2-3 hours. 6x a day.
1gram of protein per pound of bodyweight
beef is better than chicken, much better amino acid profile, and more fat thus more calories.
whey protein shakes + milk + (peanut butter or oat meal to slow down absorption) <–this isn’t a meal replacement, this is a bonus, extra protein+calories
make sure to eat carbs and fat with your meals, forget junk food, it won’t help you
natural peanut butter, rice, potatoes, yams, oatmeal, clean carbs and fats.
as a rule of thumb, anything with meat is good - chicken, tuna, beef are usually cheap, with about 20-25% protein. eggs have about 13%. you want about 1.5 grams of protein for every pound you weigh on a daily basis, so if you weigh 100 pounds you should be getting 150 grams of protein a day.
if you want to save money, start reading labels and doing some math…