This is $|-|U(V)AYeL posting:
Stretch before and after you work out, keep stretching and pushing yourself and you’ll gain flexibility…
Wow, you couldn’t be more wrong. Muscle hypertrophy without stress? Good one mr. “bodybuilding board mod”. Your body does not “want” to be proportional, it responds to stress by laying down new muscle tissue. That quote above renders any advice you give from this point on completely worthless. Thanks for playing.
Yeah that doesn’t really make sense. Getting big arms has everything to do with training your arms, and eating right, and most importantly rest (where your muscles grow the most).
And where does that leave chest and legs? I hope you’re not planning to train more than 4 days a week. Train each bodypart once a week. Training arms twice a week is not the smartest thing to do because your biceps and triceps are involved in other movements, you don’t want sore triceps the same day you’re doing chest Same for biceps and back. Be smart and safe and train each bodypart only once a week.
Hey Romie, I know you’ve been on this thread for as far back as I can remember, and I was just wondering what your routine is like. I figured you have alot of experience and I’m always looking for new ways to switch it up. I was thinking of changing my routine to having chest and tris on the same day, and back and bis on the same day.
after you are warmed up:
Go sit down next to a wall and spread your legs apart and slowy make you head touch the wall while spreading your legs. The pain is excruciating. My karate teacher told me this and I still haven’t done it. But trust me after 2-6 months you legs will me as fast as your arms.
Now here’s my question: I’ve started working out. I do weights every other day (MWF…I don’t train at all on weekends). I work out my chest, abs, legs, arms. This too much? I do about 2-3 sets of 15 reps each, trying to add weight after every set. Will the above give me faster results? it seems to me that working one part of the body a week won’t do any good (I’m still pretty new at this btw)
i want my lower neck big, how do i do it?
thx for the strecthing help.
Hahaha, what a funny sounding question. In all seriousness, well, work that muscle group especially? I don’t know, if you mean the lat area, you could try… I forgot the name of it, but I work mine with a machine where your hands point up, you’re sitting, and you push up against the weights… 
Are you talking about your traps? (Trapezius)
That’s the muscle the runs between your neck and your shoulder. If so, it’s easy to stimulate them. Just do alot of heavy shrugs.
Grab two heavy dumbells, hold them at your sides, and raise your shoulders up. Try to touch your ears with your shoulders. Then lower your shoulders back down. Make sure the weight isn’t too heavy on your gonna hurt yourself blah blah. But it is especially true with this excercise, because you can easily damage a nerve.
There are some other exercises that will do the trick (Upright Rows, Heavy Upright Rows), but shrugs should do the trick.
But you literally mean your neck, you could hang some weight around your neck and raise your head up and down slowly. Really old school. But your neck tends to grow as you grow in weight and mass.
I’m a strong believer in the once a week per muscle group idea, but your mileage my vary. Have you tried a once a week? You should give it a shot for a month or two and see how you feel. Don’t expect instant gains no matter what your routine is.
Do chest and triceps one day, back and biceps another, and legs another. You can do shoulders on leg day if you want, but some people do them on chest and tricep day. Others even give shoulders their own day, like me. I do them with abs on their own day.
The reason you do them in pairs like this is because they are complimentary muscle groups. When you do a bench press for example, you’re using mainly your chest, but you are also using your triceps. So for example if you’ve done some bench presses and some incline dumble presses, your triceps will be warmed up and you can finish them off with some isolation exercises like cable push downs or overhead extensions.
Same for back and biceps. Pullups, rows, chin-ups, etc. all work your back, but also use your biceps. Once you’re done with your back, your biceps are warmed up and ready to be finished off with barbell/dumbell curls or whatever.
You’re using your shoulders on chest and tri day as well, that’s why some people go ahead and do shoulders then. I like to do overhead presses for shoulders though, and that combined with my usual chest and tri workout just seems like too much tri for me. So I give shoulders their own day.
EDIT: And while I guess it’s fine if you want to, a lot of people don’t like to train opposing muscle groups on the same day. Biceps and triceps for example, are seldom trained on the same day. Not only does it feel weird (IMO, maybe not for you), but look at what this means. If you do biceps and triceps one day, and back and chest the next day, you’re training your biceps and triceps twice as much. Because you use your bi with back and tri with chest.
Just like Eugene said…Running.
It’s free. Plus you’ll develop some great calves.
But…any cheap bike or treadmill would work. Check out the goodwill/salvation army.
Do you work your entire arm on those work outs? As in Deltoids, Biceps, Triceps & Forearms? I tend to work my total arm two times a week. I used to work my Biceps 3 times a week, with tons of prioty principles. So they are kinda crushing my triceps, which is not good. My biceps and chest go up in weight and strength faster than anything. But now, I work out my arms twice a week.
It all depends on how fast you heal really. If you are too weak to do a chest routine the next day after your tricep routine, then you might want to hold off. Honestly, you just have to figure out how your body works, and what works for it. I work out 5 days a week.
MWF=Chest,Back,Legs (Calves included)
TT=DELTS,TRI,BI, Calves
I also try do a small forearm routine when I wake up, and before I go to sleep. Same for rear delts. But sometimes I forget to do it. From this work out, I see much faster results than training once a week. But I’ve seen guys become huge from training once a week also and in different ways as well. Some guys might hit a few sets, boom-boom-boom and they are out of the gym. Others who train once a week, will train one body part for an hour straight. It all depends on what works for you.
I’m a poor ass motherfucker, I lift bricks tied to a stick and do elevated pushups with heavy books in a backpack. So yeah, I’m not sure of any way to work the chest or legs with what I’ve got.
If you have any ideas, please tell me.
If you’re that poor, do what my dad did when he was young and poor too. He dug a whole in the ground and poured some cement in it and stuck a bar in there. Dried, pulled it out, and repeated for the other end. He made a barbell for bench pressing. =p
Not the most effective thing, but better than nothing.
Also, about pushups. If you have a small piece of a 2x4 (say a foot long) and a dumbell, you can lay the board across the dumbell and with your hands on each end of the board, do pushups. The board will obviously want to “teeter” like a seesaw, but you should try and keep it level. This supposedly increases the effectiveness of pushups significantly by requiring you to use more muscles as stabilizers. Not as easy as just pushing on the steady ground.
I must be really bored.
Here is my “normal” routine if anyone is interested.
Chest
- Heavy Bench Press 4x3
-Bench Press 4x8-10
-Incline Press 4x8
-Flys 4x8
Back
-Pull ups 5x??
- Wide grip pulldowns 4x10
-T-Bar Rows 4x8
-Deadlifts 3x6
Legs
- Tippy Toe Squats 15x6-8
- Calve Raise 5x10 *Stripping Method
Biceps
-Cheat Curls 4x6
-Curls -4x6
Deltoids
-Arnold Press 4x6-8 * Stripping method
-Bent over laterals 5x10
-Shrugs-4x6
Triceps
- One arm Extensions 4x10
-Tricep pull downs 4x6 - French Press 4x8
I like to shock my body with new excersizes randomly, so sometimes I will do all fly type motions on one day for my chest. (flat, incline, decline) I work out my chest pretty weird, but it works. I like training with nothing but dumbells for weeks, until I hit a plateau of some sort, then switch to barbell, until I hit a plateau, then go back and forth. It works for me.
Sometimes, I get lazy on certain routines though, like my back. So when I go home and well rested up, I’ll make sure I hit it before I go to bed, or any part that I get lazy on in the gym for that matter. Welp time to eat…
Thanx for the tips CrouchingTiger, I’m gonna try that board thing. What exercises work the chest and back?
Weighted pushups for chest and weighted pullups/chinups for back.
the back is a large muscle…pullups only stimulate the lattisimus dorsi…don’t forget about rows and hyperextensions/deadlifts. And weighted pushups? If you have access to weights then just bench press or dumbell press. I’ve never really found pushups to be very challenging.
He doesn’t have access to weights. That was the whole point of my post.
You’re right, my bad. I just saw what you quoted, I didn’t go back and read the post he made before that.
I have a personal trainer now, (not that I needed one, but in the absence of a workout partner it’s pretty nice) I finally got my diet down and am going to be able to put down 6 meals a day (3 of those being weightgainer shakes) and am shooting for 4500 cals a day with over 200 grams of protein. How does that sound to you guys…I weigh close to 200lbs and am 5 10" and between 11 and 13% Body fat. 4500 cals sounds like a lot but it’s actually pretty easy…u think I should shoot for more?