i see thx …
yeah i want to have big fore arms …
bicep curl ??
nah don’t pull urself up. just like do the wrist motion.
you can add resistance by slappin on that belt with a few weights. this exercise really shreds your forearms like no other; and most importantly it’s core strength building meaning you get stronger not just bigger.
Well…this is pretty much what I do…
Day1 Upper:
Bench Press
DB Rows
Rotating shoulder press
Lat Pulldowns
Supersets
Incline Flies/Reverse Flies
BB Curls/Overhead Extensions
Day2 Lower:
Squats
Stiff Legged Deadlifts
Lunges
Calf Raises
Day3 Off
Day4 Upper:
BB Military Press
Pull ups
Flat (or decline) dumbell press
HS High Rows
supersets
Lateral Raises/Pullovers
Hammer Curls/ Lying overhead extensions
Day5 Lower:
Deadlifts
Front Squats (or hacks)
Leg Curls
Calf Raises
Day 6 and 7 off…
Week 1…3 sets@ 8-12 reps each set
Week 2: 4 sets
Week 3: 5 sets
Week 4: Drop to 2 sets and increase intensity slightly to 8-10 rep sets
Week 5 (intensification): 3 sets@4-6 reps
Week 6: 4 sets
Week 7: 5 sets
Week 8: drop to 3 sets and increase intensity again for 1-3 rep sets
Once I finish this program I’m going to switch to alternating periodization…then undulating and back to accumulation/intensification.
I didn’t want to just GIVE anyone a workout though…especially with no knowledge of their experience or what equipment is available to them. The reason I outlined the principles is so you could design one yourself. Hope this helps.
Good point there Madness, i keep that in mind aswell. the foundation of my workout is pure endurance, and the strength training i do is all core. i wanna maintain my size and get stronger. i’ve been doing it off and on, but with my strain thigh i’ve been recoverying from for the past month as really put a hole into my progress.
Guys, I have 2 questions:
1: is Muscle Milk good? I notice that each container only has 20 grams of protein…
2: are these any good, or are they just glorified candy bars? I see them all the time for 2.99 apiece at 7-11’s in my area when I’m on the road.
q1: MM is the best tasting out there. MM is just a filler, shakes digest in like 30 min. you can give yourself like an hour break and eat something else to meet your Protein intake.
is it worth it? yea sure. hell, i take it still 
q2: meal replacement, would be key word in this. the only thing that would hit hard is the carb load your getting from this. would be good if you were doing a some kind of intense excerise that need high carb intake, like marathons or simple sprinting/running.
K, I won’t bother giving forearms anything extra and just stick to regular routines.
If you don’t use straps or hooks for heavy back work (deadlifts, rows, etc) then your forearms will be fine…try using a false grip sometimes too, or reverse curls. When most people think of working forearms they think little forearm curls or something stupid…when you think forearms you should be concerned with grip strength…static holds are great…and the aforementioned raw lifts on back day.
Endurance huh?? Try density training and really high rep sets…don’t know much stronger you’ll get doing that though. How bout this…how bout you try alternating periodization…alternating between 15 rep+ sets one week to 4-6 rep sets the next then 8-12 reps and repeat, incorporating just a little bit of density training with each workout. You can limit ur growth as much as you want with ur diet…
In case you didn’t know Density training involves the manipulation of resting intervals more than anything else…weight drops off with each set most times… but the rest intervals may be VERY short…goal is to get them as short as you can…this may help improve cardiovascular recovery/endurance while also increasing ur threshold for lactic acid…or so they say. Maybe an exercise or two done each day in this manner towards the end of ur weight training session would suffice.
Word.
If a girlfriend/wife/fuck buddy says that they want to you to stop losing fat when you are obese, it’s because they’re woried that you’ll leave them once your get that 6-pack and the confidence that comes naturally with it.
what about my mum and dad ? i’m still rather flabby and they told me not to continue to be ‘skinny’
my reason to continue cardio is to reveal the muscles >.> .
and i’m still doing work out becasue i will get muscle lost during cardio .
Just do it.
-Nike
Right now I work out in my high school’s gym so I can use the machines and give every muscle group a good workout. Now what I’m concerned about is when the summer comes, all I have is dumbbells and an exercise ball. I can do my upper body with those items, but what about my back and legs? What could I do to keep those in shape?
Still lots of exercises you can do. Especially if you get yourself a barbell as well. dumbell squats, lunges, deadlifts, lat raises, etc. Almost any bar exercise has a dumbbell variation.
you fucking right their man, people cant take you changing because their used to you being fat or skinny you will find that when you reach your goal, friends and family will openly diss the way you looked before meaning they were thinking that all along.
That kinda shit pisses me off, and its one of my driving forces every time I hit the gym.
Stupid assholes,I’ll show them.
Oh magnus welcome back.
Warpticon: I was already rollin with a makeshift container for mix. Takes too long.
Anyway though, i tried slamming scoops of mix and chuggin water and it worked fine. So it’s actually a decent method as far as i know.
Thanks, I’ll keep that in mind when summer comes by.
Your not gonna increase “strength” very much if you training for endurance. Strength in the weightroom, as in ballistic (maximum ability to move weight) vs. endurance (which can be defined as weight moved times reps) are the result of the constituency of your muscle and the fibers within. If you are training high rep low weight (or high rep in general) your volume training slow twitch muscle fibers which do not help very much with 1RM type numbers. Increasing maximum weight moving ability is largely due to hypertrophy of fast twitch muscle fibers. So if your training endurance you will increase “strength” your just defining it differently.
This is the reason olympic lifters and powerlifters work in low pyramid max weight schemes and stress explosive movements in training. You are almost never going to see powerlifters or olympic lifters in serious training exceed 6 reps on working sets.
That’s straight up bullshit.
Depends on what part of their training they’re in.
Slide: make you sure you drink a ton of water after you take the shit cause it needs a lot of water to work correctly.
Does any body know where I can buy dumbells here in Orange County or near OC? I want to get dumbells but I just can’t order them online because of the weight issue. Are there any good stores here in California that I should check out? I just realized the tons of exercises you can do while at home.
Any suggestions as to which dumbells I should get? Is there such thing as “a good dumbell” and a “bad dumbell”?
Thanks guys.
Ryyu