First off I wouldn’t even consider fruits to be in the heathly catagory. I’m talking protien shakes, chicken slices (like the lunch meat kind), steak strips (if it’s in the buget) can’t get enough cottage cheese, I suppose “1” reduced fat muffin/danish a day, pretty much some type of meat slice thats not pork. I would stay away from the protien “bars” thou, waste of time. If you just gotta have a sweet, try to find kettal korn (the sweet glazed popcorn *not carmelcorn) it’s actully not that bad on fat/carbs and you can eat like half a big bag to curb that sweet tooth if you have one.
Fruits aren’t healthy??? explain.
for more to gain a certain ammount of weight should I just cram like a madman or watch what I eat?
I hope he said that just cuz of the sugar content…fruits still have lots of stuff ur body needs and with a diet like the one he described you should really consider taking a multivitamin like mega men for instance. I for one choke down a banana or two a day cuz I need my potasium.
And don’t eat 6 times a day unless it’s 6 healthy meals a day like the ones perfect cell described.
Technique:
I noticed ur only doing military press for shoulders and nothing for traps. You may want to add another day to ur routine for shoulders and traps as that’s what I do. Chest/tri’s, Bi’s/Back, Shoulders/Traps, Legs. When you work out ur shoulders be sure to hit the frontal, medial, and rear delts…and maybe just 3-6 sets of shrugs should do it for traps.
Apoc:
There is a difference between toning muscles and building mass. You can’t forget/ignore the fact that muscle helps metabolize fat. I for one am trying to tone my obliques (if ur not careful those muscles will get huge) So what I do is compound set my oblique exercises with ab exercises with light weights. It does have to do with bodyfat percentages but dieting does not = muscle tone.
Oh and I’m taking mega creatine from GNC. It doesn’t say whether it’s tri or mono anywhere that I’ve seen on the box.
Thanks for the praise man. Just tell that to my gym teacher. He makes the class do 5 full body routines a week. He’s failing me cause I refuse to do it. I hate people who refuse to learn from people younger than them.
MagnusMadness:
Creatine from GNC is usually monohydrate.
trunkszero157:
Watch what you eat. High protien/medium carb all the way man. That’s what puts on weight when you’re bulking.
teqnique:
Salads are your friend. Drop the fast food. Do cardio every day (about half an hour ot an hour or medium intensity cardio). About your routine, do back before biceps. Since your back workouts involve your biceps, you don’t want your biceps exhausted when doing heavy back movements.
Chaos:
DC training is hardcore man. I shake like a retard doing those stretches and statics. Imma keep on DC for a couple more weeks and post if I see any results.
It is crazy the first few weeks I was really worried about undertraining but the stregth gains are crazy. It really gets good on teh second loop when your having to beat previous lifts to keep an exercise, very intense. Plus its pretty fast compared to your typical five or four day a week 12 set chest split.
OMG! This isn’t for football where he’s got yall on a steroid regime is it? I mean, that’s so blatantly incompetent that it should be easy for you to either take his job or get an A.
Make a report complete with bibliography and take it to the principal and if he’s an idiot, take him to the schoolboard. Your GPA shouldn’t be affected by an incompetent prick.
Have you shown him legitimate scientific studies that shoot his program all to hell?
Sorry to hear about that. It’s more common than you think. I get dumber as the years go by so, I have no problem learning from those younger than myself. I was a know-it-all most of my life until around 18-19. You can gain wisdom with age but intelligence can be clearly evident by the age of 7.
I would love to give that asshole a piece of my mind.
Stay up, Romie. Your results will teach everyone else.
Apoc.
i need a better rotine for my biceps. heres what my rotine, please comment.
4x8 barbell crl (75 lbs)
4x9-10 preacher crl (75 lbs)
4x10-11 hammer crl (30 lbs each hand)
then i finish it off with a pyramid set:
1x8 20
1x8 30
1x8 40
1x8 50
I do that withot resting, then after 2 mintes do the same thing cept backwards.
1x8 50
1x8 40
1x8 30
1x8 20
My biceps tend to hrt after that more often than not, bt i wanna know if thats enogh, or shold i increase the weights, or sets?
That’s a fuckin lot for such a small muscle IMO. I do bi’s on back day and AFTER I finish back EXACTLY as romie described. As far as back goes…I go all out…3 sets of pull ups, 6 sets of lat pull downs, pull overs, one arm rows and seated rows…after that my bi’s are pumped…I just finish em off with two random exercises which more often than not include dumbell curls while laying on an incline bench. I would do more for bi’s but for one I don’t feel it necessary and two…if I did more I would be in the gym for over two hours and that’s too much. In fact I’m considering not doing tri’s with chest and bi’s with back cuz I’m just so exhausted by the time I get to them…I’m gonna add another day to my routine for bi’s and tri’s and see how that goes.
But as for you’re question…I definitely don’t think you need more sets but always move up in weight accordingly. If ur goal is to fail at 8 reps and you don’t…then you should move up in weight IMHO.
the thing is i don’t know if im overtraining, cuz i barely feel the soreness nemore. so should i do more weight with less reps, or more reps less weight?
I filed a complaint this morning after class. I just added the class last week, so fortunately I didn’t have to go through as much shit as some others in the class did.
Thing is, I don’t even workout in school. In all my previous weight classes I explained to the teachers that I workout outside of school and they let me be the TA, where I make sure everyones working out, spot people, and put back dumbells after class, so I’d pass.
I dunno what this pricks problem is, I’m gonna ask one of my old teachers to talk to him. Hopefully everything will be fine.
Thanks for the heads up.
Other than supplements what foods do you know off hand that have high protein and/or medium carb counts…
To answer a question somebody had a while back. I don’t like fruits or consider them good foods for guys who want to see definition, cuts or lean mass because of the carb count. There’s saying in BB world “An apple a day keeps the sixpack away.” And it’s true. Vegie’s are your frined, not fruite. Get your vitamines in the pure form. Hell if you can stomech it even take your fats in pure form, like a flax oil.
Excusse the spelling/grammer, in a hurry. Later.
My biceps don’t get sore either. Everybody’s different. Muscles aren’t always going to be as sore as the first time you worked them out either…that’s why it’s important (IMO) to keep loading up the weights and switch up ur exercises every so often so as to keep shocking ur body into making changes on a cellular level.
But IMO…ur overdoing it a little on biceps. 12 to 15 good strong sets with heavy ass weights and good form is all any muscle group needs IMVHO. And for me since I work out back right before bi’s 6 to 9 sets is plenty. Someone please correct me if I’m wrong.
u guys mind postin up some of ur stats?
and im directing that to the weightliftin pros.
Age: 17
Height: 5’7
Weight: 240lbs
Shoulders: 53" (Shoulders have that “drooping” look, not wide and broad)
Chest/Lats: 49"
Biceps: 17" (Left a little bigger than right)
Forearms: 13.5" (Measured near about 2 inches from the elbow, yes they’re huge).
Waist: 36" (Looking to go down to about 32 inches, but my waist structure is naturally wide).
Quads: 24" (Measured from the middle of the quad).
Calves: 17"
I’m guessing my bodyfat is around high teens, due to my stomach sticking out a little and there’s very little seperation in my abs. I’ve been trying to start a serious cutting cycle, but I keep getting injured for some reason. Hopefully I can get one started by next week. I’m estimating I’d be competition ready at 200lbs. But for right now, I’m just a big mofo.
that helps
what are the best ab, calf, and bicep workouts
Well that’s a pretty cut and dry question…
Abs:
Sit ups. Crunches and leg lifts
Calfs:
Calf raises
Biceps:
Curls of different sorts…just find what you like and what works for you I.E. dumbell curls…concentration curls…negatives. etc…
As far as stats go…I’m not a big guy…as I’ve only been at this about a year now…And I’m under the impression that the really big guys start out pretty hefty whereas I started pretty lean. And I haven’t measured myself either, cept my biceps which are between 15 1/2 and 16 inches. Right arm slightly bigger than the left…
Losin 40 pounds is no joke heh. I’ve lost over 20 since I’ve been workin out…alot of that was just watchin what I ate a little and letting some of the shakes I drank replace meals instead of supplementing them. So what do you have in mind to cut down the bodyfat??
An hour and a half of cardio everyday for 16 weeks :xeye: , dieting, and upping protien to around 400g’s.