Sup guys, Sorry i dont have time to read throught his thread again, i’ve read most of it one time or another but i forgot now.
Anyways, i got a quick question. I’m interrested in getting into armwrestling. Well, there are a couple of small problems. I’m not real strong. I mean I’m probably average/slightly above for people who dont lift, but i’m not particularly strong. To make this worse, I weight 300ish+, so not only will i be weaker than everyone, i will be facing the strongest guys!!
So, I need to get strong. I suppose the good news is that i have PLENTY of time to dedicate to lifting and also in dealing with arm-wrestling strength, it can be limited to certain exercises.
So, my question is not about exercises, but about how many times a week i should do them and also should i start taking protein or creatine? The exercises are bascially hamer curls, wrist curls, grip workouts, etc etc. Is 3 times a week ok? What about the supplements? I want to gain strength ASAP of course.
The problem is those are small muscle groups (biceps, and forearms) They don’t blow up over night no matter how many times a week you work em out.
If you want to be strong then do military press, bench press, squats and deadlifts…do em on four different days, do them first and build a routine around em. For strength training…keep the reps low and weight heavy as you can, going up in weight every set if at all possible and always have a spotter with you. Drink at least two protein shakes a day and take creatine and eat healthy meals high in protein as often as possible. Holla back in two years and you should be pretty strong.
I’m working on losing my stomach and gaining some sexy abs, any suggestions? I don’t fee like going through this whole thread. Anyway I’m out to the gym, Suggestions plz.
ive decided to try to lose my gut and stuff. so for the last week my diet consists of this. can someone advise on how to improve this. right now i just want to get skinny and lose about 30 pounds.
breakfast- pineapple wedges or baby carrots w/lofat ranch, yoplait yogurt, and a rockstar energy drink
lunch- some sort of sandwich, probably turkey or chicken breast
dinner- salad w/chicken breast and lofat ranch dressing.
the only time i might cheat is if my work buys us lunch or once a week i get a chicken fajita platter from the local taqueria. i do crunches every other day or so and am working on a little cardio as well. i’d like to join a gym or osmething but i just don’t have the time right now. i’ve cut out fast/junk food and soda (which i miss the most). what sort of advice can gd give me?
Right now, I’m about 6’5 and I weigh 170. My goal is to get up to 190-200 (which I presume is a long-term goal that’d take at least a few months). I’m looking at splitting my full-body workouts into two sessions (likely “Pull” on Mondays, and “Push” on Wednesday) each week, while tweaking my diet (I only eat about 2-3 meals a day, but as long as I meet the recommended calorie distribution for about 3000-3100 cals/day, this should be fine, right?) and doing abdominal exercises seperately three times a week and playing basketball on days when I’m not working out to serve as cardio.
My other goal is to increase my non-existant vertical leap and overall quickness (again, probably for basketball); I assume that just building muscle should be sufficient in terms of increasing my vertical, and I’ve heard of plyometrics (or pylometrics or something of that nature) being the best way to increase quickness. What I’m wondering is if I should be focusing solely on putting on muscle until I reach my goal and then start plyometics, or if I should find a way to integrate it right now (I’m also going to have to read up on the matter)?
In addition, out of curiousity, is there a general interval over which I should be increasing resistance on my exercises (as a means of measuring how effective training is)?
Edit: Corrected that calorie amount; my mental math abilities aren’t what they used to be.
Could the pro’s Anubis, Romie, etc. post up what their diet looks like? What they eat in breakfast, snack? I want to get a better idea of what I should be eating as i’m trying to gain mass/strength.
I’m also having problems training my side and rear delts. Side laterals (45 degree) and bent over low pulley don’t seem to stimulate it enough…
Also, I’m trying to gain mass/strength but i’m considering doing interval training twice a week after working out my abs. Would this hinder my mass/strength gains a lot? I want to lose just a little bit of flab.
Edit: My forearms and calves having problems with growth too.
Just one quick question since it has never happen to me for more than half a day.
Ok i went to workout monday night and damn i really worked hard on the lifting. Almost an hour.
Anyways, got home, ate, and then went to sleep. Tuesday morning my arms were killing me, they were so f*ing sore. My left arm hurted more than my right arm. I taught to myself its normal bcz of the heavy workout and that it would go away by the end of the day. It still hurted and today when i woke up my arms are still sore.
So right now its being a day n a half.
I’ve been in pain for 5 days at a time. Everyone is different but make sure to sleep your 8 hours and to give your body protein and simple carbs inmediatly after a workout to speed recovering time.
Optimally, can situps/abs be done everyday, or is that something you have to give time to build back up like the arms? If this has been covered, sorry, please point out the page it was discussed.
yooo guys!!
Okay i’m probably one of those kids with super metabolism, cuz I eat a shitload, and never gain any mass. Well I’m trying to gain some mass so that I can build after, but no matter how much I eat I just don’t get it, and I eat alot for a 19 year old 120 pound guy. Right now I have an okay built for a small body, cut biceps and abs, but I’m trying to get big and I can’t seem to gain any mass. wtf man.
Is taking stimulants the only way for me? Cuz I don’t wanna do that. Btw not only do I eat alot for a small guy, but I eat like really unhealthy, so I dunno how I’m not gaining mass at all. And for eating really unhealthy, I’m still in good shape with no health problems at all. :pleased:
Losing 30 pounds isn’t that bad, if you can STICK to that diet then you will lose weight prolly, don’t know how healthy that diet is though…consistensy is key though, sticking to a hardcore diet like that is really hard and if you don’t keep it up long enough then you’ll just gain the weight back. I don’t know how active you are but if ur trying to lose weight then you can’t do too much cardio. Diet AND exercise is the key.
Gaining 20-30 pounds is prolly going to slow you down…secondly if you want to gain weight you need to cut the cardio down to a minimum. And about the 3000 calorie thing…ur 6 fucking 5 and only weigh 170…sounds like u have a high metabolism…u made to take in up to 5000 calories a day to gain ANY weight…if you don’t gain any weight at all on a 3000 calorie diet then you should start upping the cals until you start to gain. And to gain 20-30 pounds of lean muscle naturally ur lookin at over a year.
romies gonna tell you he eats protein bars for snacks heh…I can’t stomach that shit…if ur trying to gain weight and build muscle, then there are NO snacks. There are full meals high in protein and complex carbs and there are 6 of them a day. And ur gonna keep a lil flab when ur eating like that, but u’ll build muscle and put on size and that’s what’s important. As far as specific meals are concerned, the hot shit nowadays are boiled egg whites (remove the yolks),meat, dairy,and protein shakes for protein… oatmeal, cottage cheese, and rice (not fried)and other stuff for carbs (you can BUY complex carbs by the jugs to mix in with any drink now like carbo-gain, or carbo-hit)
For shoulders my routine as of late has been:
smith machine military press: 4 sets pyramiding up each set
rotating shoulder press: 3 sets going up in weight if necessary
upright rows: 3 sets
lateral raises: 3 sets
curl bar frontal raises lying on an incline bench: 3 sets
dumbell frontal raises: drop set
pec deck reverse flies: 3 sets
dumbell lying reverse flies: 3 sets
Is that enough stimulation for ya?
As far as forearms and calves go…you can try isolating them twice a week…but forearms don’t blow up quick and neither do calves. I’d like to see my forearms bigger too but I’m not losing any sleep over it…just work out as hard and as heavy as you can and eat a lot and get enough sleep and u will get bigger, but over a long period of time. Don’t fucking quit EVER.
I don’t know if ur lifting weights at all but that’s a start…if ur doing any cardio at all…cut it out. You might even try ur hand at some weight gaining shakes. That’s an easy way to add 2 to 3 thousand cals a day to ur diet…that’s what I’m doing and it’s working very well. But then again…It’s not that difficult for me to gain weight…
You have to realize that muscles don’t grow when ur working out/tearing them down…they grow when they’re rebuilding/recovering…so tearing down the same muscle tissue everyday can’t be good. I’d say work out abs every other day or 3 times a week. If you want ur abs to show then do CARDIO everyday and lose a few pounds, that will make a bigger difference.
One word for you. OVERKILL. WAY, WAY, WAY to many sets. Overtraining is as bad as not training at all remember, and shoulders get hit on chest and back days. I do maybe 4 sets of military presses and 2 or 3 of laterals. Your absolutely begging to blow out your rotator cuff with a routine like that. Double that if you bench heavy regularly.
Good advice. Sleep is so important. I’ve been staying up til daylight for the past week now it seems. I need to break this habit ASAP. And to make matters worse, waking up so late means I usually miss breakfast, a very important meal. =\
Great man I got about 9 months left. Will be in town this week starting on Wed. and will come by to try out the burger, what days you working? Problem with Ronnie’s split is he takes Test, Insulin and HGH. And he’s Ronnie Coleman genetically. I have his latest video, you should check it out just for kicks to see the weight he moves around. Its insane.
As of right now I’m not exactly “natural” either…but I’m not coleman that’s tru. As far as the six day split is concerned I’ve finished the first week and the only things that are just killers are monday’s and thursday’s cuz those days you hit back, biceps, AND shoulders in the same day…even if ur not messin around u can’t get done in less than an hour and a half. The only other thing that I don’t like is the workout has you doin deadlifts on monday and then squats on tuesday…today my lower back was on FIRE. I’m thinkin about dropping one of the leg days, giving myself an extra day of rest in the middle of the week and just hit legs hard and heavy on friday. http://www.findarticles.com/p/articles/mi_m0KFY/is_2_22/ai_n5990718/pg_2
here’s the url for the workout
tell me what you think of my idea and any advice you have or anybody else has for that matter would be greatly appreciated…
And just for the record…I have been training hard and heavy for almost 2 years now, I’m not an amatuer.
Oh and I work for sure sunday night, monday all day, tuesday morning, wednesday night, and saturday night…
