|
| Bodybuilding - Workouts | Workouts other people doing, post your own workouts and routines here |
(Log in to post your own messages)
|
Click on any of the messages below to expand them.
|
| Biceps pain back workout - Posted by anonymous (1 Reply, Updated 05/24/2010 10:35:55) | | (Log in to post your reply) | anonymous | 05/10/2010 04:53:08 | Message:
Hey.
When i pull down to neck, i get overwhelming pain in left biceps. Feels like some nerve or something is getting squized inside it.
anyone know what could be the course?
| Replies:
| | Re: Biceps pain back workout - Posted by jimmartinwv | | (Log in to post your reply) | jimmartinwv | 05/24/2010 10:35:55 | Message:
Man, that sounds aweful. What exercise are you performing that feels like that? It is lat pulldowns? If so, are you pulling down in front or behind the neck?
|
|
|
|
|
| uper body training - Posted by anonymous (1 Reply, Updated 03/05/2010 12:15:10) | | (Log in to post your reply) | anonymous | 02/15/2010 06:16:28 | Message:
i want to know which exercises i should use to train abs , pec , arm , forearm , back , shoulder ,triceps ( upper body training )
| Replies:
| | Re: uper body training - Posted by anonymous | | (Log in to post your reply) | anonymous | 03/05/2010 12:15:10 | Message:
Very simple. Start with the basics:
Bench Press - Flat and Incline - Chest and Triceps
Deadlifts - Back and Legs
Military Presses - Anterior Deltoid and Triceps
Close Grip Bench or Skullcrushers - Triceps
Dumbbell Curls or Hammercurls - Biceps, Brachialis and Brachioradialis (forearm)
Crunches - Cable Curls - Physioball Crunches
You can exchange the movements with Dumbbell movements (ex: Bench Press to Dumbbell Bench Press or Deadlifts to Dumbbell Rows)
Good luck and do it.
|
|
|
|
|
| i m just a beginner - Posted by turboholic_1634 | | (Log in to post your reply) | turboholic_1634 | 02/14/2010 12:29:49 | Message:
please help me..i wanna know bodybuilding workout schedule..
|
|
| Upper Workout - Posted by anonymous | | (Log in to post your reply) | anonymous | 01/12/2010 04:32:13 | Message:
Upper Workout one day
| Attachments:
 Weightlifting Routine |
|
| Wierd pain!!! - Posted by anonymous (2 Replies, Updated 10/27/2009 10:52:22) | | (Log in to post your reply) | anonymous | 03/15/2008 02:59:38 | Message:
Everytime i lift quite heavy my left arm ( the fold opposite my elbow ) get a wierd dull aching pain.
Does anyone know why this is??
Also my right bicep gets mega pumped and feels like its gonna rip my skin open when i train chest or tri s?????
Any help would be great as its drivin me nuts!!!!! thanks
| Replies:
| | Re: Wierd pain!!! - Posted by matt | | (Log in to post your reply) | matt | 04/03/2008 04:18:04 | Message:
If the aching pain you re talking about is in your shoulder or behind your shoulder blade, it could be your rotator cuff. If that s the case, you should just stop doing exercises that involve movement of the shoulder until the pain is gone, I get that quite often. Sometimes when your shoulder is injured, it s hard to pinpoint where the pain is...just sort of a dull ache around your arm, shoulder, or back.
No matter where it is, it sounds like it could be a strain...I d just give it a couple of weeks doing no exercise for that muscle. Then try light weight after a couple of weeks and see if the pain comes back.
|
|
| Re: Wierd pain!!! - Posted by skullphil | | (Log in to post your reply) | skullphil | 10/27/2009 10:52:22 | Message:
Ok first of all I see you said the pain was in the region of your elbow, I would dismiss it being a rotator cuff problem. I would say it is a strain but more to do with tennis elbow, how ever with out examination I could not be 110 on that.
My advice would be to put a support bandage on it whilst at the gym, drop any weight training for the time being and do more gently stretching and resistance work on it. DONT keep the support on out of the gym because the strain will not heal but instead will become dependant on the support being there and in turn make you prone to it reoccurring.
OK now as for your Bicep s getting pumped when working on your chest and triceps is probably just down to bad technique. Im not having a go but its easy to do.
The proof is in the fact you are not isolating the target muscles, which in turn means you pump in muscles you are not aiming for.
Either ask for advice at your gym which is the best option or just read up more on the exercises you are doing always use strict form.
Phil Green
Personal Trainer
(PTI Class II)
|
|
|
|
|
| Firefighter Workout Needed - Posted by medicus (1 Reply, Updated 10/27/2009 10:35:32) | | (Log in to post your reply) | medicus | 07/20/2009 09:58:49 | Message:
I need help designing a bodybuilding workout (especially upper body). I am a 20 year old male who works as a firefighter-paramedic in a city. I am 5 10 and weigh 148 pounds (BMI: 21.2) with a percent body fat of ~10 . Obviously, I m a small guy. I have been doing weight training for the past 6 months or so now. A typical workout for me consists of:
Chest-
Wide bench press: 210 lbs 6 reps 4 sets (Mind you, I do this with one of the Hammer Curl-brand machines since I usually don t have a spotter and I d rather not crush my trachea).
Incline press: 90 lbs 8 reps 4 sets
Arms-
Ez-bar curl: 90 lbs Stack of 10 reps, 8 reps, 6 reps, and 6 reps.
Seated alternating dumbbell curl: 30 lbs 12 reps 4 sets
Tricep pulldown: 50 lbs 10 reps 4 sets
All of these are interspersed with each other while I am at the gym. I feel like my workout could be a lot more efficient but I don t even have any confidence in this being the right routine. If someone could please design a workout routine for me, or help me design a workout routine, I would very much appreciate it.
| Replies:
| | Re: Firefighter Workout Needed - Posted by skullphil | | (Log in to post your reply) | skullphil | 10/27/2009 10:35:32 | Message:
Ok, first of all I would add Decline Bench Press into the workout. Your chest can be split into three areas - Upper, Middle and Lower pectorals.
You should have at some point in your work out the following chest exercises to make sure all areas of the chest are covered...
- Bench Press
- Push up s
- Narrow Grip Press
- Decline Press
- Dumbell Fly
- Pull Over Bar Dip
- Incline Press
Now thats the chest covered.
Let s take a look at the arms:
OK, curls are good but remember your Triceps make up 2/3 s of your upper arms and in turn your strength.
Tricep pull downs are ok but you really need to mix it up on your arms and spend just as much time if not more on the tri s.
Add the following into the mix...
- Alternate Dumbell Curl
- Concentration Curl
- Preacher Curl
- Lying Tricep Extension
- Standing or Seated Tricep Extension
- Tricep Press Down
- Barbell Reverse Curl
- Barbell Wrist Curl (Just for your forearms)
Now you do not do any shoulder or back work outs so what I suggest is you google shoulder and back workout and when you find one that pumps you add the above exercises to hit your arms and chest.
Your upper body relies on shoulders and back strength to keep your chest and arms in sync so find a shoulder and back work out thats good for you then add your arms and chest to it.
Phil Green
Personal Trainer
(PTI Class II)
|
|
|
|
|
| Re: TO gain muscle - Posted by skullphil | | (Log in to post your reply) | skullphil | 10/27/2009 10:17:28 | Message:
A Good fast bulking work out.
I know your all keen to get big fast, not always the best way but yhis should help.
| Attachments:
Weightlifting Routine |
|
| TO gain muscle - Posted by rajmalhotra | | (Log in to post your reply) | rajmalhotra | 08/16/2009 11:10:31 | Message:
my hight is 5.8,my chest size is 45+ and my arms size 16+ what is the exercise routine and what kind of exercise for me to gain fast muscle size .
|
|
| Help! Tricepts - Posted by spyder (3 Replies, Updated 06/14/2009 05:12:25) | | (Log in to post your reply) | spyder | 05/14/2008 07:41:40 | Message:
I ve been training for about a year. I am 16 years old. I have 17 inch arms, but all of it is bicept. No matter how hard I train my tri s they never seem to grow. My strength increases, but i never see physical results. Any ideas? I do 2 sets of 12 reps of tricept extension, tricept pushdowns, and dips (20 pounds belt). Thanks
| Replies:
| | Re: Help! Tricepts - Posted by matt | | (Log in to post your reply) | matt | 05/28/2008 09:11:15 | Message:
Try adding an exercise where you re getting resistance in the muscle s stretched position...like overhead triceps extensions. You can do those with a dumbell or barbell.
|
|
| Re: Help! Tricepts - Posted by cooltech25 | | (Log in to post your reply) | cooltech25 | 06/30/2008 01:02:07 | Message:
For adding mass to Tris u can never go wrong with skullcrushers and close grip bench i would add these to your routine asap
|
|
| Re: Help! Tricepts - Posted by kamalibra | | (Log in to post your reply) | kamalibra | 06/14/2009 05:12:25 | Message:
I do believe you have done most of whats available as exercise advise, but no one will show you the correct technique.
The skull/nose crusher is a very good exercise, which is also responsible for a tennis elbow. Very painful if not done right so becareful.
This is my advise:
First of go easy with poundage. 16 is young for heavy weights.
Second: Next time at the Gym, pay a technician (Trainer) to show you how its done, dont look at the magazines and assume you got it. (Not that you do that, just making a point)
I train individuals and even after I demonstrate they make mistakes, some of them prone to injuries.
Eat well, rest well, the rest will come.
|
|
|
|
|
| Weightlifting Routine - Posted by danielgeri (1 Reply, Updated 01/31/2009 08:31:25) | | (Log in to post your reply) | danielgeri | 12/10/2008 02:20:21 | Message:
I designed a training program for myself an thought i would share it with you guy s
i hope some of you find it usefull
| Attachments:
Weightlifting RoutineWeightlifting Routines | Replies:
| | Re: Weightlifting Routine - Posted by kpawar | | (Log in to post your reply) | kpawar | 01/31/2009 08:31:25 | Message:
am following your workout schedule, just i need know on mentioned rest days can i proceed with cardio workout
so I’ll be working out for 6 days in week - 2 days cardio & rest 4 day weight training
|
|
|
|
|
| My Workout - Posted by parker_1 | | (Log in to post your reply) | parker_1 | 10/24/2008 06:41:03 | Message:
MY WORKOUT
| Attachments:
 Weightlifting Workout |
|
| looking for a good maintenance routine - Posted by grant flowers | | (Log in to post your reply) | grant flowers | 10/08/2008 08:27:21 | Message:
Need a good maintenance routine for free weights. dont want to gain size just maintain
|
|
| Machine based routines - Posted by racesx | | (Log in to post your reply) | racesx | 09/07/2008 09:51:29 | Message:
Does anyone have a machine based routine for a 5 day week program. 75/25 machine to free weights or even a good 60/40 workout.
|
|
| DB Curls - Posted by anonymous (3 Replies, Updated 06/30/2008 01:06:37) | | (Log in to post your reply) | anonymous | 02/29/2008 09:35:07 | Message:
Stuck on 40 lbs dumbell curls...what to do???
| Attachments:
Weightlifting Workout | Replies:
| | Re: DB Curls - Posted by matt | | (Log in to post your reply) | matt | 02/29/2008 10:57:05 | Message:
Try incorporating another bicep exercise, like maybe close-grip chinups or barbell curls.
You could also try a different angle, like sitting on an incline bench while curling (if you currently stand). The incline position strengthens the muscle from the stretched position more than the standing curls would.
|
|
| Re: DB Curls - Posted by candicel | | (Log in to post your reply) | candicel | 04/20/2008 08:48:51 | Message:
try changing the eccentric phase to a longer tempo while using the same reps and sets. this will help you gain strength. like one one-thousand on the curl, and two one-thousand on the way down. this should work in about two weeks.
|
|
| Re: DB Curls - Posted by cooltech25 | | (Log in to post your reply) | cooltech25 | 06/30/2008 01:06:37 | Message:
How many reps are u getting with 40 pounds ?
|
|
|
|
|
| Beginner in need of advise!! - Posted by anonymous (1 Reply, Updated 06/30/2008 12:58:37) | | (Log in to post your reply) | anonymous | 06/04/2008 11:44:08 | Message:
Hi, I just started going to the gym and I would like some advise on what workout should I do. I am 22 years old male, weight 185 pounds, height 6 4 and my BMI is 13 . I talked to one trainer in the gym and he said I should decrease my BMI to 9 and get 10 pounds of muscle. I downloaded this routine and is more less similar to what the trainer told me I should do. Is it ok for me? Should I change something from it? Thanks, GAB
| Attachments:
Weightlifting Routines | Replies:
| | Re: Beginner in need of advise!! - Posted by cooltech25 | | (Log in to post your reply) | cooltech25 | 06/30/2008 12:58:37 | Message:
I do not like this routine at all i would do chest sholders and tris day one then back and bis on day 3 and legs on day 5 if u are just willing to hit the gym 3 times a week
|
|
|
|
|
| Calorie readouts on machines accurate? - Posted by naturegirl (5 Replies, Updated 04/21/2008 10:20:02) | | (Log in to post your reply) | naturegirl | 12/08/2006 06:24:33 | Message:
So I'm a huge elliptical lover. I use it a lot. It says I burn 350 in a half hour. I'm sweating pretty hard, but I don't feel like I'm putting too much effort in. Are these machines accurate?
| Replies:
| | Re: Calorie readouts on machines accurate? - Posted by matt | | (Log in to post your reply) | matt | 12/12/2006 05:54:18 | Message:
Yeah, burning calories with cardio takes a while. That's why I prefer lifting weights. If you build muscle, the added muscle mass burns calories, even while your sitting around watching tv. It seems like I've seen a lot more people doing circuit training lately (go from machine to machine without much rest between).
|
|
| Re: Calorie readouts on machines accurate? - Posted by anonymous | | (Log in to post your reply) | anonymous | 02/20/2007 01:52:18 | Message:
If you are the average height, weight, fat mass, limb length, resting metabolism they used to calculate it then maybe.
Otherwise those numbers are not even close.
|
|
| Re: Calorie readouts on machines accurate? - Posted by housecallfitness | | (Log in to post your reply) | housecallfitness | 03/06/2007 10:24:03 | Message:
The cardio machines that tell you about your burned calories DRASTICALLY OVERSTATE the amount of calories that you actually burn. If you are really interested in seeing how many calories you truly burn you should invest in a heartrate monitor. Polar makes all kinds that very in all types of ways. I've seen them range from about $25 all the way up to around $200. They all work just as well as the other. The increase in the price has a lot to do with all the little extras that come with them, like being able to like them with your computer and stuff like that. If you want any more info. feel free to message me. I'm glad to help out in any way I can.
|
|
| Re: Calorie readouts on machines accurate? - Posted by candicel | | (Log in to post your reply) | candicel | 04/20/2008 09:04:04 | Message:
it s going to have to be programmed for your height and weight, then the accuracy won t be perfect, but it ll be close.
Also, if you re doing the same intensity at the same length of time, all the time, you ll adapt and then you ll actually start to plateau so, notch it up one in a few weeks after the same thing gets easy.
|
|
| Re: Calorie readouts on machines accurate? - Posted by anonymous | | (Log in to post your reply) | anonymous | 04/21/2008 10:20:02 | Message:
I don t really pay any attention to the calories burned on those machines. I just monitor my bodyfat over time. If it s going up, I need to cut calorie intake. If it s going down, I can eat more calories to maintain. So many other things affect how many calories you use, what you do on a cardio machine is just a very tiny piece of the puzzle.
|
|
|
|
|
| Stretching - Posted by thegoodfight (2 Replies, Updated 04/20/2008 08:54:07) | | (Log in to post your reply) | thegoodfight | 04/17/2007 06:58:03 | Message:
I just recently started working out diligintly, and I am thinking that I need to get on a good stretching program. My legs have always been extremely tight, and it really hinders my mobility. Any direction?
| Replies:
| | Re: Stretching - Posted by budomushin | | (Log in to post your reply) | budomushin | 05/10/2007 05:19:26 | Message:
you have to state what muscles have hypoflexibility (tight) in order for analysis to be done or state the exercises that you have difficulty with
|
|
| Re: Stretching - Posted by candicel | | (Log in to post your reply) | candicel | 04/20/2008 08:54:07 | Message:
stretch glutes/hams/quads/adductors/piriformis EVERY time you cool down
|
|
|
|
|
| How to take mesurements? - Posted by imjscn (1 Reply, Updated 04/18/2008 03:31:49) | | (Log in to post your reply) | imjscn | 04/05/2008 07:43:27 | Message:
For Chest, I wrap the tape around my chest as high as under my arms as possible, right? or, should I measure only the front of my chest from under one armpit to under the other?
For Back, is that from shoulder to shoulder? Or can I just calculate 1/3 of full chest as the measure of Back?
Any help is appriciated!
| Replies:
| | Re: How to take mesurements? - Posted by matt | | (Log in to post your reply) | matt | 04/18/2008 03:31:49 | Message:
For chest, the tape should go around the fullest part of your chest. For men, that would be as high up as you can go under your arms.
For back, I assume you are doing the body fat calculation. Just pinch the skin right at the tip of your shoulder blade. Those body fat measurements need to be taken with calipers (which you can purchase for 10.00 or so at GNC or similar stores).
|
|
|
|
|
| post testing - Posted by imjscn | | (Log in to post your reply) | imjscn | 04/05/2008 07:37:32 | Message:
I just posted a message but I don t see it on the message board. So I am posting again for a test
|
|
| Bench press - Posted by kuko (13 Replies, Updated 02/19/2008 08:13:07) | | (Log in to post your reply) | kuko | 01/13/2007 03:46:02 | Message:
Hi guys, I got a problem with my bench press. I know it's sounds kinda silly, but I've been wokking out for over a year and I still can't get over 165pounds. I thought it was because my arms were weak, so I started work them quiet hard, but it still doesn't work at all. My routine for chest looks like this: first I do chest and then my triceps. On other days I do back+biceps, shoulders, legs. Every single musle is growing except the chest. Does anybody has any solution?
| Replies:
| | Re: Bench press - Posted by matt (1 Reply, Updated 01/17/2007 05:10:10) | | (Log in to post your reply) | matt | 01/17/2007 02:02:35 | Message:
This might seem silly, but have you tried widening or narrowing your grip?
| Replies:
| | Re: Re: Bench press - Posted by kuko | | (Log in to post your reply) | kuko | 01/17/2007 05:10:10 | Message:
well actually when I narrow it, I almost instantly feel my tripces, and taking wider grip really exhausts my shoulders. Probably I should more strenghten my arms. But thanks for advice
|
|
|
|
|
| Re: Bench press - Posted by anonymous (3 Replies, Updated 05/10/2007 05:26:15) | | (Log in to post your reply) | anonymous | 01/18/2007 06:51:17 | Message:
How many reps and sets do u use? /barzky
| Replies:
| | Re: Re: Bench press - Posted by kuko (2 Replies, Updated 05/10/2007 05:26:15) | | (Log in to post your reply) | kuko | 01/25/2007 04:18:15 | Message:
I usually try to go like this: 15 12 10 8 6 5 3 2 1 a trying to incrase weight on each set
| Replies:
| | Re: Re: Re: Bench press - Posted by anonymous | | (Log in to post your reply) | anonymous | 01/26/2007 10:26:33 | Message:
Try 3 set 10 rep, adjusting the weight to that level... and a little wider grip as matt wrote before..
|
|
| Re: Re: Re: Bench press - Posted by budomushin | | (Log in to post your reply) | budomushin | 05/10/2007 05:26:15 | Message:
if thats the amount of sets you are doing i hope you decrease the amount of exercises you do unless that will be way too much volume, which would most definitely lead to overtraining or injuries. What you can do is hold off for a week; take a recovery week. Your muscles grow outside of the gym not when you are training, REMEMBER SLEEP IS RECOVERY TOO....get your full dose 8 hrs. Even if its by taking short naps
|
|
|
|
|
|
|
|
| Re: Bench press - Posted by armour | | (Log in to post your reply) | armour | 01/23/2007 11:09:54 | Message:
Try super setting Do 3 sets of 8,6,4 with failure on 8,6,4 rep on the last set when done do pushups to failure with feet on bench.
Also have you been working on incline and decline bench? Working the entire set of muscles. When doing incline bench same thing super set them do pushups but flat on the ground till failure after the last set.
Also don't over train at least 48 hours between work outs on each body part group.
Here is what use to get past my plateau point
Dumbbell bench Press 3 sets 8,6,4, with feet raised pushups to failure
Incline bench press 3 sets 8,6,4, with regular pushups to failure
Next work out 48 hours latter
Dumbbell bench Press 3 sets 8,6,4, with feet raised pushups to failure
Decline bench press 3 sets 8,6,4, with regular pushups to failure
After a 2 weeks back to regular bench press bar
|
|
| Re: Bench press - Posted by pal | | (Log in to post your reply) | pal | 01/23/2007 12:31:23 | Message:
One thing which could be stopping muscle growth and strengthening could be that you are overworking your muscles, its very common. When you workout in your muscle tissue you form microscopic holes which take a few days to heal. I suggest working out less frequantly, but with more effort. Remember: quality not quantity, within reason
|
|
| Re: Bench press - Posted by kuko (1 Reply, Updated 02/01/2007 11:42:11) | | (Log in to post your reply) | kuko | 01/25/2007 04:20:01 | Message:
ok guys, i try your tips. But I dont really think I overtrain my musle, cause I do chest only one day a week. Is it possible that i can overtrain it in one day>
| Replies:
| | Re: Re: Bench press - Posted by armour | | (Log in to post your reply) | armour | 02/01/2007 11:42:11 | Message:
one day a week is probly not enough that why your at a plateu
|
|
|
|
|
| Re: Bench press - Posted by angel_08091986 | | (Log in to post your reply) | angel_08091986 | 01/29/2007 03:21:49 | Message:
This may seem crazy but it worked for me, don't train chest & triceps for 2 weeks. then when you come back to your usual chest routine pick 1 exercise and do your preferred number of sets, only begin from nearly 90% of your 1 rep max and decrease the weight while increasing the reps.
and tell me how you'll do.
|
|
| Re: Bench press - Posted by budomushin | | (Log in to post your reply) | budomushin | 05/10/2007 03:59:40 | Message:
atleast state the rep range or some other information. you could try partial press. Do this by going in a rack and rest it on some rack pins where the bar is a good distance away from your chest (like arms bent 90 degrees), then press the from there to full extension (lock out not necessary but doesnt matter). In addition you increase your weight (intensity) by 10-5%.
Another thing you can do is play around with other variables rather than exercise selection. Work with maximal weights which will fall in the rep range of 1-6. This allows you to recruit muscle fibers more. There are two types of strength....absolute (which is the potential that your nervous system has to recruit muscle fibers) and limit (the actually activation you allow due to reasons such as untrained, stress, nervousness, low confidence etc.). When you work in the rep range from 1-6 that means your have to increase sets, because its more of a learning process so the repititions train the nervous system to recruit the fibers
I wish i had more time to explain about fiber types etc. anyway i'll try to answer any other questions
|
|
| Re: Bench press - Posted by anonymous | | (Log in to post your reply) | anonymous | 02/19/2008 08:13:07 | Message:
how many times a week do u work out on if it is only like 3 then do it more times a week and just add bout five pounds and go for it
|
|
|
|
|
| Leg workout - Posted by anonymous | | (Log in to post your reply) | anonymous | 01/11/2008 05:18:50 | Message:
I need a leg workout for a football player
|
|
| leg routine - Posted by t_day | |
| TD 3rd WEEK JULY 07 - Posted by t_day | | (Log in to post your reply) | t_day | 07/20/2007 09:10:24 | Message:
THIS IS MY LEG WORKOUT FOR 3RD WEEK OF JULY 2007
| Attachments:
A weightlifting routine |
|
| first - Posted by mehmethex | |
| The Incredible Bulk - Posted by anonymous (1 Reply, Updated 07/13/2007 04:43:21) | | (Log in to post your reply) | anonymous | 07/10/2007 01:37:57 | Message:
Something I Picked up in a mens health book.... worked pretty good, i only did it for 4 weeks though, i might go 6-8 weeks sometime soon
| Attachments:
Weightlifting Routine | Replies:
| | Re: The Incredible Bulk - Posted by matt | | (Log in to post your reply) | matt | 07/13/2007 04:43:21 | Message:
It seems kind of strange to do some of the bigger exercises (deadlift, squats) at the end of the workout. Is the idea to pre-exaust the major muscles first or something?
|
|
|
|
|
| New Member - Posted by r3999 (1 Reply, Updated 07/13/2007 10:25:44) | | (Log in to post your reply) | r3999 | 06/05/2007 10:58:27 | Message:
Would like to share a workout with someone who has worked out for some time.
| Replies:
| | Re: New Member - Posted by kevinclark10 | | (Log in to post your reply) | kevinclark10 | 07/13/2007 10:25:44 | Message:
I have been working out for about 25 years now and could probably help if you have questions.
|
|
|
|
|
| Total Body Beginner - Posted by captleonard | | (Log in to post your reply) | captleonard | 06/10/2007 05:37:03 | Message:
A good total body routine for those just starting out.
| Attachments:
Weightlifting Routine |
|
| Yes - Posted by anonymous | | (Log in to post your reply) | anonymous | 06/04/2007 01:01:00 | Message:
yes I'm, hi how r u?
|
|
| about progress report - Posted by anonymous | | (Log in to post your reply) | anonymous | 06/02/2007 05:15:13 | Message:
hi
i can't view any progress report about my weightlifting program. i set true dates.
please help me.
|
|
| Help me plis - Posted by anonymous | | (Log in to post your reply) | anonymous | 06/01/2007 12:34:47 | Message:
I'm 16 years old, I play volleyball and my court trainer said to me that I need for my age make weighlifting, i like to somebody make me a workout plan for me consider the sport(volleyball), I like the bodybuilder
|
|
| hello - Posted by led_foot35 (3 Replies, Updated 05/26/2007 01:58:39) | | (Log in to post your reply) | led_foot35 | 11/03/2006 07:47:37 | Message:
hi there I'm new at this. Is there anyone out there?
| Replies:
| | Re: hello - Posted by coldshadow | | (Log in to post your reply) | coldshadow | 11/04/2006 05:09:38 | Message:
Of course !
|
|
| Re: hello - Posted by matt | | (Log in to post your reply) | matt | 11/04/2006 08:36:08 | Message:
whats up?
|
|
| Re: hello - Posted by anonymous | | (Log in to post your reply) | anonymous | 05/26/2007 01:58:39 | Message:
Yes we are all out there! Crazy ass People
|
|
|
|
|
| need a good work out routine - Posted by cool_student (4 Replies, Updated 05/26/2007 01:57:39) | | (Log in to post your reply) | cool_student | 12/08/2006 09:44:05 | Message:
iam a 19 yr old boy i have just started body building my height is 177 cms i weight 135(pounds) (61 kgs) my body has developed some flab in and around my abdominal and stomach area therefore i ned serious help anda good work out routine so that i can impress my girl friend when she returns for her summer vacations 6 months from now by building a good body with good definition . i have no definition i my body and i want 2 build my body proportionately so all u guys plz help me plz
| Replies:
| | Re: need a good work out routine - Posted by matt | | (Log in to post your reply) | matt | 12/12/2006 06:03:43 | Message:
Sounds like you're a lot like I used to be. As a sophomore in high school, I weighed right around 120 pounds. By my senior year, I was around 175 and lean.
The exact routine I followed for about 2 years to get there is posted at:
http://www.openfitness.net/get_attachment.jsp?message_id=4&attachment_id=1&object_id=0
It is a lot of work though. The one I'm currently doing is at:
http://www.openfitness.net/get_attachment.jsp?message_id=420&attachment_id=125&object_id=0
|
|
| Re: need a good work out routine - Posted by rocasa | | (Log in to post your reply) | rocasa | 12/12/2006 02:28:25 | Message:
Hi, here are my routine for Mass gaining, if you have time add one or two more sets of 6 reps each one to each exercise. Do negatives at the last reps of the last sets, thats means that when you go down in the movement down very very slow, that give you more mass for your muscles. And make complete movements of each exercise, don't cheat, and go with the same speed along all the movement.
Chao an good luck
| Attachments:
Weightlifting Routines |
|
| Re: need a good work out routine - Posted by stanzlo | | (Log in to post your reply) | stanzlo | 12/17/2006 07:14:54 | Message:
all you need to do is bust your ass in the gym on a daily basis (5days)
eat around 5000 cal a day, dont worry about your abs, most bodybuilders dont see there abs for a good 8 months until they go on a cut diet, so dont be afraid to get a little "soft"
also eat around 6-7 meals a day
i did this myself and i now sit at 170 with a defined six,i also refered to www.bodybuilding.com for information further than what i presented
happy gaining
|
|
| Re: need a good work out routine - Posted by anonymous | | (Log in to post your reply) | anonymous | 05/26/2007 01:57:39 | Message:
Vheck out the Muscle and Fitness Chest and Shoulders for a great workout!
|
|
|
|
|
| Muscle and Fitness Program Chest - Posted by anonymous | | (Log in to post your reply) | anonymous | 05/26/2007 01:41:46 | Message:
THe Best Chest Work Out for defining your Chest and Shoulders. Muscle and Fitness style!
| Attachments:
Weightlifting Workout |
|
| great work out for mass - Posted by devinr1987 | | (Log in to post your reply) | devinr1987 | 05/20/2007 02:30:48 | Message:
this is my favorite upperbody work out that i like to do three times a week the two times a week and alternate weekly for example week1 mon-tues-wens. week2 mon-wens. week3 mon-tues-wens
| Attachments:
Weightlifting Workout |
|
| 4 Week Periodization Routine - Posted by matt (2 Replies, Updated 05/10/2007 05:16:49) | | (Log in to post your reply) | matt | 11/27/2006 06:59:28 | Message:
The attached routine is the one I'll be following for the next 4 weeks. It hits the entire body and can be performed with or without a workout partner, so it's good if you workout by yourself. It is pretty intense, so if you are just starting out, you may want to choose a different workout. All sets should be performed to failure, meaning keep going until your muscles won't go any more.
It uses a periodization strategy, which means you sort of overload/overwork your body for a couple of weeks, then let your body catch up and for a couple of weeks.
The routine allows some flexibility, as far as moving exercises around. So, if you workout in a busy gym, you can switch around some of the exercises depending on equipment availability.
The rest days can also be moved around somewhat, to allow flexibility with your schedule. As long as you hit upper body and lower body twice per week, and don't work out more than 2 days in a row, you can adjust the days as needed.
Any of the pushing (dips, dumbell bench press) or pulling (chinups, rows) exercises can be swapped with whatever pushing/pulling exercises you prefer.
Once you have completed all four weeks, you can start the routine over, continue repeating the last week, or start a different routine.
| Attachments:
Weightlifting Routine | Replies:
| | Re: 4 Week Periodization Routine - Posted by uloewa | | (Log in to post your reply) | uloewa | 11/27/2006 12:42:56 | Message:
thx, let's see what I can reach with this routine.
thx I'll try it
|
|
| Re: 4 Week Periodization Routine - Posted by budomushin | | (Log in to post your reply) | budomushin | 05/10/2007 05:16:49 | Message:
"It uses a periodization strategy, which means you sort of overload/overwork your body for a couple of weeks, then let your body catch up and for a couple of weeks."
The workout is kool but thats not actually periodization, what you are talking about is called tappering or overreaching. The program you have would only be a mesocycle in the periodization principle.
Periodization is the way in which an person assorts there training in different periods or certain amount of time to work on a specific objectivesl. The Macrocycle is the intended goal such as gain maximum muscle mass which could b a year or 8 months depends on the program design. Then there are mesocycles which would be the way in which u prepare yourself and train different aspects to add variability. Therefore having 4 or2 weeks devoted to GPP (general physical preparedness), then hypertrophy, then strength, then definition. As I said it depends on the person who designs the program.
Just a clarification on your post and new information....but i advised look it up yourself thats the best way to be sure about everything and get a better understanding in that my explanations might not be totally accurate (in that im writing off the top of my head) or i might have made a mistake or i might not explain it properply
Yours in Fitness,
Daniel Hinds
|
|
|
|
|
| help - Posted by pavcho209 (4 Replies, Updated 05/10/2007 03:34:13) | | (Log in to post your reply) | pavcho209 | 02/10/2007 09:15:46 | Message:
i need some ideas on what kind of excersise i should focuse on when trying to gain muscel???
| Replies:
| | Re: help - Posted by anonymous | | (Log in to post your reply) | anonymous | 02/12/2007 11:09:31 | Message:
You should focus on eating right to gain muscle, and take in Approximately 2.5 grams of Protein per Pound of body weight. When you do your exercises focus on lifting the heaviest weight possible that will allow you to do about 12-15 reps per set, and do 3-4 sets of the exercise. Work out at least 3X a week, and focus on working oposing muscles, and different muscle groups each day, so that you get the proper recovery. Use the window of opportunity after workouts, (thats the 15-45 minute window after workout) to take in proper protein and recovery to aid in muscle gain and recovery, and finally SLEEP, plenty of rest aids in Muscle growth, and eliminates burnout. REMEMBER you grown when youre sleeping and inactive, NOT IN THE GYM ! :) Feel free to ask about more. Good Luck !
Clay H Trevino, ES,CPT;NSCA*
Trevino 1 on 1 Fitness
|
|
| Re: help - Posted by housecallfitness | | (Log in to post your reply) | housecallfitness | 03/07/2007 10:29:36 | Message:
Hey I just saw that you wanted some ideas to help you gain weight. What kind of info. can you give me about your workouts, diet, etc. that would have an influence on that?
|
|
| Re: help - Posted by captcooper | | (Log in to post your reply) | captcooper | 04/18/2007 07:54:51 | Message:
read this, and all your questions will be solved:
Beyond Brawn: The Insider's Encyclopedia on How to Build Muscle & Might by Stuart McRobert (Paperback - Sep 1999)
Asking a forum is a double edged sword. Too many wanna be experts that may send you down the wrong path. And that would be a waste of your time.
|
|
| Re: help - Posted by budomushin | | (Log in to post your reply) | budomushin | 05/10/2007 03:34:13 | Message:
The main exercises to focus on to gain muscles are compound exercises. These are multi-joint exercises such as bench press, squat, deadlift, standing shoulder press (military press), bent over barbell/EZ-bar row, cleans, lunges, step ups etc. The reason why compound exercises are so effective for maximum muscle growth potential is due to there ability to stimulate alot more exercises than isolation exercises. What happens is that eventhough you might be putting more stimulation on one body part, other muscles still have to come in to play as stabilizers. For example with the bench press you focus on your pectoral (chest) musculature alot; however, your triceps and anterior (front) deltoids (shoulders) have to assist acting as secondary movers. In addition your adominals, latissimus dorsi (lats for short, spans from your lower back right your to your middle back) and serratus anterior (located under your arm pit) all act as stabilizers. Therefore your energy expenditure is higher promoting increase protein synthesis; there is increase muscle fiber recruiment (your muscle are made up of fibers, recruiting just means they are being utilize); more bang for ya buck, in that you can work two body parts efficiently at the same time.
Remember eventhough compound exercises may be the best for putting on serious muscle mass your body works in a way of survival; meaning: the body would recruit the muscles which are the strongest in the movement. Hence, when setting a routine up you still have to include some isolation exercises to focus on those lagging, weaker body parts. For Instance taking the bench press movement again if a persons front delts or triceps are very strong or high susceptible to growth than the chest, then during the movement the chest might not get enough stimulation. As a result a isolation exercise is incorporated such as chest flies or pull overs. This is highly important in that bodybuilding is a sport of aesthetics (looking good nekkid), rather than survival, strength, power or endurance (not that im saying that these qualities help ALOT but whatever it takes to look good is more important).
If you have anymore questions feel free to ask because there are many more factors which come in to play, these being, time under tension, intensity, variability, density, NUTRITION, and the list goes on, and on, and on, and on.....and on a lil more
|
|
|
|
|
| need a program - Posted by anonymous | | (Log in to post your reply) | anonymous | 05/07/2007 08:52:09 | Message:
Hi.. I worked with basic programs for 3 months. Now i need a new good one. I should train my shoulder and chest especially. I m 1.80 m and 90 kgs
|
|
| My workout - Posted by thegoodfight (1 Reply, Updated 04/18/2007 07:33:01) | | (Log in to post your reply) | thegoodfight | 04/17/2010 07:08:12 | Message:
This is my 1-week beginning workout. Let me know what you think..I just started it yesterday
| Attachments:
Weightlifting Workout | Replies:
| | Re: My workout - Posted by captcooper | | (Log in to post your reply) | captcooper | 04/18/2007 07:33:01 | Message:
Hi good fight.
You write it is a beginners work out. You do not mention how often you plan to do this workout during the week.
In general you have done a good job in selecting the exersise but you may find it a bit too long and if you work it more than twice a week perhaps a bit too strenuous for a beginner as well.
A common error of beginners is that the think more is better. Quite the contrary is the case. I had to learn it the hard way. I was working my but off in the beginning too, and saw some good results, but then it came to sreaching halt. I had overtrained myself (partially) and would not gain anymore. I trained harder, which at the time sounded like the right thing to do, but it wasn´t. I actually started to loose muscle mass.
After I read Stuart Mcroberts Books Beyond brawn, when I realized that (unless I start taking steroids) less would be more.
Now my work out is hardly ever longer than 50 mins, I do not have more that 4 exercises per workout (excl abs, I count these extra).
I do however do exclusively heavy compound exersises: Deadlifts, Squats, Benchpress, Pull ups etc and leave out almost all isolation exercises such as leg extensions, side raises etc.
Don´t fall into the trap of using a workout that you got from a bodybuilding magazine. Those are geared at the genetically gifted (which you may be, I can`t know) AND the (semi) pro using drugs.
Less is more... It is hard to believe. I shook my head, too when I first heard it... but then everyone is differen :-)
|
|
|
|
|
| Need ADVICE - Posted by el doksh (7 Replies, Updated 04/14/2007 10:06:10) | | (Log in to post your reply) | el doksh | 06/28/2006 03:10:40 | Message:
i've been training for awhile and i acheived good results for evry thing except for my chest and shoulders which is getting me really frustrated... so iwas wondering if there is a way i can gain mass in these muscles fast cuz im starting to look weird.
thnx
| Replies:
| | Re: Need ADVICE - Posted by anonymous | | (Log in to post your reply) | anonymous | 08/17/2006 11:25:41 | Message:
neno_1977x@hotmail.com
i will give you the advice you need
|
|
| Re: Need ADVICE - Posted by matt (1 Reply, Updated 01/16/2007 04:34:34) | | (Log in to post your reply) | matt | 10/12/2006 06:25:27 | Message:
Have you ever tried dips? I try to do those about once a week. They are definitely one of the best upper-body exercises. With practice, you can target your chest very well. Also, you can quickly get very strong with dips.
If you try them and find that your triceps are wearing out before your chest, try leaning forward a little more while doing them. Also, the distance between the dipping bars helps you control which muscles your targeting.
| Replies:
| | Re: Re: Need ADVICE - Posted by rpriest01 | | (Log in to post your reply) | rpriest01 | 01/16/2007 04:34:34 | Message:
Careful tipping too much on dips, especially with the shoulders. too far forward stresses them adn the dip works them pretty hard. The combination can cause injuries if you don't watch carefully.
|
|
|
|
|
| Re: Need ADVICE - Posted by anonymous | | (Log in to post your reply) | anonymous | 10/17/2006 03:36:14 | Message:
are you going heavy on your shrugs? coz i would suggest going heavy with this excercise. and then u'll grow big shoulders. do both d/b shrugs and b/b shrugs.
|
|
| Re: Need ADVICE - Posted by matt | | (Log in to post your reply) | matt | 01/17/2007 02:09:21 | Message:
In my opinion, weighted dips are one of the best chest exercises you can do. If you don't get the form right on dips, it hits more of your tris. I've found if I let my elbows go out just a little, it really hits the chest. It also seems to me like dumbell bench gets my chest a little better than regular barbell bench.
I like dumbell lateral raises for shoulders. Front delts get hit by chest work, rear delts by back work. So, I really only do lateral raises and upright rows for my shoulders. I used to do military a lot, but when you start getting heavy with it, it seems to put too much strain on your lower back.
|
|
| Re: Need ADVICE - Posted by kamalibra | | (Log in to post your reply) | kamalibra | 04/10/2007 08:35:09 | Message:
Yup few questions before the tip:
1:Age ?
2:What current pounds you lift
3: ANY Supplements?
Answer me these three quest.. and trust me I will solve your problem. I have been in this scene for over 20 years.
psst if you dont want anyone to know your age, send me private msg.
|
|
| Re: Need ADVICE - Posted by kamalibra | | (Log in to post your reply) | kamalibra | 04/14/2007 10:06:10 | Message:
Nothing is weird except in your own thoughts. Trust me.
Anyways, if you are trully interested, depsite the fact that, it has been a while since you posted this. I have the tools neccessary, for you to develop thee areas you mentioned. PM and the sooner I see your pm, you will be a hhapy man. I am an educated person, who have been training for over 25 years. I have a Bsc in Exercise Science, know the shortcuts as well as, long lasting pumps without the use of anabolic stereids. Well, open the Door and I will show you the tricks. Now it is up to you!
|
|
|
|
|
| Hello - Posted by spokesnwheels | | (Log in to post your reply) | spokesnwheels | 04/10/2007 10:25:34 | Message:
Just want to say that I am SO Happy to see the boards back up!!!!
|
|
| my workout - Posted by mikey250976 (2 Replies, Updated 04/04/2007 08:53:02) | | (Log in to post your reply) | mikey250976 | 05/20/2006 11:48:59 | Message:
iam posting my 8 week workout can any1 tell me where it may need improvments
| Attachments:
Weightlifting Workouts | Replies:
| | Re: my workout - Posted by anonymous | | (Log in to post your reply) | anonymous | 03/21/2007 03:06:59 | Message:
I just checked out your prog and it seems to me that if you want to improve it, mix up your exercises! You can't focus on 1 bodypart the whole day, your muscles are not gonna recover and you will end up with a injury! Just my thoughts!
|
|
| Re: my workout - Posted by mnack | | (Log in to post your reply) | mnack | 04/04/2007 08:53:02 | Message:
I was reading the work out and it is very different...I train over at Worlds Gym on Long Island and if you want help reviewing this workout let me know what your goals are and your situation now. There would be no way to critique this without knowing what your trying to acomplish. What I can say just by breezing through it, you do have a lot of repeat muscle groups. As the guy before me stated you will not be giving your muscles enough time to rest. If you want to circuit train you would be better off going one day on one day off cycle with your cardio and abs altering. Also you need to take into consideration your diet. how is your calorie, protein, carb, fat intake? Get back to me if you would like help
|
|
|
|
|
| Beginner Routine (1 week) - Posted by matt (1 Reply, Updated 03/07/2007 03:55:33) | | (Log in to post your reply) | matt | 09/20/2005 09:50:14 | Message:
Here's a routine for beginners. If you're just starting to get serious about working out and gaining size, you might try this one for a couple of weeks, and then moving on to the 6 week size routine.
It's a pretty basic routine, and requires 4 days a week (typically monday, tuesday, thursday, friday).
| Attachments:
Weightlifting Routine | Replies:
| | Re: Beginner Routine (1 week) - Posted by singer311 | | (Log in to post your reply) | singer311 | 03/07/2007 03:55:33 | Message:
looks good, but at what weight. all it says is "0 LBS" and also, could you post in KG's? (ok so I can do my own conversions but it never hurts to ask, right?)
|
|
|
|
|
| 20 Minute Workout? - Posted by pbw297 (2 Replies, Updated 03/06/2007 10:19:44) | | (Log in to post your reply) | pbw297 | 12/26/2006 11:46:26 | Message:
Bowflex, Total Gym et. al. all describe a routine that in 20 minute a day, 3 days a week, You (I) can gain muscle and lose weight.
I do exercise regularly and eat well. I cycle when the weather allows and jog on treadmill when it doesn't I've already lost 40 pounds on Weightwatchers.
I had a Total Gym and never discovered that workout, I now own a Soloflex (Thank you Ebay) does anyone know these magical 20 min/3 day workouts that I could do with a Soloflex.
| Replies:
| | Re: 20 Minute Workout? - Posted by justina prince | | (Log in to post your reply) | justina prince | 02/24/2007 07:03:58 | Message:
I know its been since Christmas that you've received your Soloflex ("Go eBay!") but 20 minute workout routines will NEVER WORK to gain as much muscle as you've already been doing if you do exercise regularly.
Here's the thing, you are already in some sort of shape. Those gimmicks, per se, and infomercials are for people who are "NOT" in shape. Those that do not have resources to get to the gym and for those that have at least 30% body fat for women and 50+ BMI for men.
So don't worry, there is no MAGIC pill, no magic routine.....but wait, "there's more.....
if you act now and get to the gym whenever you feel like it and eat a balanaced diet and not smoke....for only 999 years of your life you will live. That's right, 999 years of life is in you right now and its just waiting for you to take care of it...so what are you waiting for, don't call anyone now and get up off the computer and go workout....
this message is approved by Philadelphia Sports Training Center and does not represent the ideas of the marketing community of such items as bowflex, soloflex, home gym, chuck norris, body by jake, the gizelle, or any other product that costs money from the public....enjoy your workouts and live life - have fun - and WORKOUT!
|
|
| Re: 20 Minute Workout? - Posted by housecallfitness | | (Log in to post your reply) | housecallfitness | 03/06/2007 10:19:44 | Message:
There are several different variations of workouts that you can do. Message me and let me know what you're looking for and I'll see if I can help you out.
|
|
|
|
|
| Triathlon Training - Posted by lindsay (1 Reply, Updated 03/06/2007 10:18:07) | | (Log in to post your reply) | lindsay | 03/06/2007 01:33:00 | Message:
Hey! So I've been doing circuit training and Pilates 5 times a week for years now, but I'm training for my first triathlon on May 19th. I've been running 5 miles a day for the past 3 months and it's finally getting a little easier. Any other good ideas to get me ready? I live in Indiana, so there will be no training outside for at least a month. Thanks!!
| Replies:
| | Re: Triathlon Training - Posted by housecallfitness | | (Log in to post your reply) | housecallfitness | 03/06/2007 10:18:07 | Message:
You want to do some type of interval training. That means you're gonna need to incorporate more intense bouts of training during your workouts in order to get yourself ready for the times when you may be required to exert more than just a constant effort such as running up hills, swimming against current or waves, and biking up and down hills. You're also gonna want to incorporate the different types of exercises that you're going to be competing in. Some light to moderate weight training can also help you to increase your muscular strength slightly while also working to improve your endurance as well. If you want any more info. feel free to message me and let me know.
|
|
|
|
|
| Stuck at bench press weight - Posted by armour | | (Log in to post your reply) | armour | 01/19/2007 10:09:23 | Message:
Try super setting
Do 3 sets of 8,6,4 with failure on 8,6,4 rep on the last set when done do pushups to failure with feet on bench. Also have you been working on incline and decline bench? Working the entire set of muscles. When doing incline bench same thing super set them do pushups but flat on the ground till failure after the last set.
Also don't over train at least 48 hours between work outs on each body part group.
Here is what use to get past my plateau point
Dumbbell bench Press 3 sets 8,6,4, with feet raised pushups to failure
Incline bench press 3 sets 8,6,4, with regular pushups to failure
Next work out 48 hours latter
Dumbbell bench Press 3 sets 8,6,4, with feet raised pushups to failure
Decline bench press 3 sets 8,6,4, with regular pushups to failure
After a 2 weeks back to regular bench press bar
|
|
| Reaching Dumbell Bench Goal - Posted by matt (1 Reply, Updated 01/05/2007 11:23:32) | | (Log in to post your reply) | matt | 12/23/2006 09:30:34 | Message:
A couple of months ago, I set a goal for being able to use the 90 pound dumbells for 8 reps of dumbell bench press. I'm pretty close, now, getting 6 reps with 90s.
The next goal will be the same for the 100 pound dumbells. Those are the biggest ones they have at the gym where I work out. Guess after that, I'll have to switch over to regular barbell bench press. Only thing I don't like about that is needing to have a spotter.
| Attachments:
 Progress Chart | Replies:
| | Re: Reaching Dumbell Bench Goal - Posted by terry beauford | | (Log in to post your reply) | terry beauford | 01/05/2007 11:23:32 | Message:
You need to start concerning youself with more shoulder work. Once you strenghten the shoulders you strength will increase like WOW
|
|
|
|
|
| new user - Posted by lapswimmer | | (Log in to post your reply) | lapswimmer | 01/05/2007 06:42:49 | Message:
Just thought I owuld say hello to the group. I am a new user.
Joe
|
|
| Think about Gaining and Keep Pumping!!! - Posted by max | | (Log in to post your reply) | max | 12/28/2006 03:45:33 | Message:
Marry Christmas and happy holydays guys,I am new member here.My name is Maks and I've been training bodybuilding from 4 years.Now I am 20 years old.I want to share my experience and ask for advices ofcourse.I am a personal trainer.I always have the same problems with my clients:'Ohh I am at standstill in gaining muscles' and sometimes I have this problem too.What is your opinion about routine workout for gaining muscles.What plan you use almost?
|
|
| 6 Days Workout - Posted by rocasa | | (Log in to post your reply) | rocasa | 12/12/2006 10:24:22 | Message:
3 groups of Exercices for 6 days. 45 min aprox each one. All the muscular groups for a concentrated work are isolated and to obtain the maximum of muscular mass.
| Attachments:
Weightlifting Routine |
|
| Dic 12 2006 - Posted by rocasa | |
| df - Posted by stryda | | (Log in to post your reply) | stryda | 12/03/2006 12:34:45 | Message:
h
|
|
| methods to Pump Iron - Posted by savio (3 Replies, Updated 11/19/2006 08:29:09) | | (Log in to post your reply) | savio | 11/06/2006 03:03:25 | Message:
Way to go brothers lets rise and shine on our fitness level, hey anyone interested in sharing their workout regime,,,be it any level...kinda stuck right now with the monotonous regime help needed....
| Replies:
| | Re: methods to Pump Iron - Posted by matt (1 Reply, Updated 11/08/2006 09:12:10) | | (Log in to post your reply) | matt | 11/06/2006 04:44:38 | Message:
I'm about to start a new routine. I'm still figuring out exactly what I want to do, but it will probably be 4 days a week, upper/lower split. I'll post the routine once I have it down.
| Replies:
| | Re: Re: methods to Pump Iron - Posted by uloewa | | (Log in to post your reply) | uloewa | 11/08/2006 09:12:10 | Message:
That will be great Matt, if you want to be so kind :)
|
|
|
|
|
| Re: methods to Pump Iron - Posted by matt | | (Log in to post your reply) | matt | 11/19/2006 08:29:09 | Message:
Right after thanksgiving (in a week), I'm going to start a variation of this routine:
http://www.openfitness.net/get_attachment.jsp?message_id=4&attachment_id=1&object_id=0
It's 4 days a week, and I'll probably do it Tuesday/Wednesday/Friday/Sunday.
The only thing I'll change is some of the exercises. I work out by myself, so I'm not going to do bench press, I'll do dumbell bench press instead. Those are the only changes I'll make.
|
|
|
|
|
| Hello! - Posted by arihaus (3 Replies, Updated 11/16/2006 10:18:10) | | (Log in to post your reply) | arihaus | 11/13/2006 03:27:10 | Message:
Hello everybody I'm new here. Hope everyone is doing well and pumping iron and trying out several fitness challenges at the same time. I'm feeling great right now and hope there is more of all that sharing goodness coming on the way. Most importantly have fun!
| Replies:
| | Re: Hello! - Posted by uloewa (1 Reply, Updated 11/16/2006 10:18:10) | | (Log in to post your reply) | uloewa | 11/15/2006 01:16:39 | Message:
well, I'm about to egin my training now...
So I'm enjoying myself :p
| Replies:
| | Re: Re: Hello! - Posted by uloewa | | (Log in to post your reply) | uloewa | 11/16/2006 10:18:10 | Message:
It's a bit strange. When I work out my chest I sometimes get the feeling that I can't do more... And sometimes i don't, like yesterday I felt like i could do the excersice for the whole evening. Still I use equal weights those times.
now I hardly feel a thing of stifness...
I do my excersises on the same way and in the same order...
Do I need to increase my weight or do I have to increase my reps?
|
|
|
|
|
| Re: Hello! - Posted by matt | | (Log in to post your reply) | matt | 11/16/2006 06:04:59 | Message:
Looking forward to my workout this afternoon!
|
|
|
|
|
| fitness king gym - Posted by fitnesskinggym (1 Reply, Updated 11/06/2006 03:06:17) | | (Log in to post your reply) | fitnesskinggym | 09/13/2006 10:40:12 | Message:
dear viewers this is abbas from india and owner and personal trainer by profession. shall you have any quries amy feel free to mail me abbas@fitnesskinggym.com and do visit my site www.fitnesskinggym.com . i would be glad to discuss about fitness in details etc.
| Replies:
| | Re: fitness king gym - Posted by savio | | (Log in to post your reply) | savio | 11/06/2006 03:06:17 | Message:
hi abass could you send me a workout schedule for dveloping my lats these are my weaker areas and could you send in a diet plan...ps brother i'm from india Bangalore age 21
|
|
|
|
|
| here my fitness - Posted by stshenberger | | (Log in to post your reply) | stshenberger | 11/02/2006 09:36:47 | Message:
here is it i forgot to add alot other one but i dont know how to submit i but i hope this is the right way
| Attachments:
Weightlifting Workout |
|
| Greetings Matt - Posted by uloewa (6 Replies, Updated 10/25/2006 02:34:38) | | (Log in to post your reply) | uloewa | 10/18/2006 12:14:42 | Message:
OW, hi Matt.
I was wandering where you have been.
I don't have a question or so but iI'll give you some information about my situation and I hope you can give me some interesting reply back.
So I have a dumb-bell set at my place because I left the gym a while ago. I also got a home training set, I can do the fly, bench press and some other upper torso excercises. I can't train every day, but when I train intensive during a 'long' periode I gain 'very' fast (in my opinion), but when I don't train at all, it diseperes also very quick. I know it's not healthy for my body.
What do you suggest?
because my musceles are stretching out all of the time and shrinking back in.
I read somewhere that that can be a cause of problems later on in life.
(sorry 'bout my english)
and welcome back Matt.
| Replies:
| | Re: Greetings Matt - Posted by matt (5 Replies, Updated 10/25/2006 02:34:38) | | (Log in to post your reply) | matt | 10/19/2006 05:48:44 | Message:
Good for you, it sounds like you know what you're doing if you can get results that quickly.
That's interesting that about growing and shrinking being bad for you later on. I've never heard of that. I'm always trying to do exercises that are easy on the joints, to avoid problems later on. But, muscles are supposed to naturally adapt to whatever workload you give them. So, they're sort of made to shrink and grow, so I don't understand how that could cause problems.
| Replies:
| | Re: Re: Greetings Matt - Posted by uloewa | | (Log in to post your reply) | uloewa | 10/21/2006 08:26:05 | Message:
I'll give you an example: During the days I have to carry al lot of weight on my back (heavy backpack). When I train and ride my bike with my backpack I don't have problems at all, but when my last training was a while ago I feel it in my sholders, maybe it is what you say. The joint in stead of the muscle, but I perceive it.
I don't think it's my way of working that gives me a quick result, because I do the excercise I want to at that time, and don't follow a strict agenda. Maybe it's my body who adapt itselfs very quickly...
Yours sincerely
Thijs
|
|
| Re: Re: Greetings Matt - Posted by matt (3 Replies, Updated 10/25/2006 02:34:38) | | (Log in to post your reply) | matt | 10/23/2006 04:49:27 | Message:
I've hurt my shoulder several times. It's always my left shoulder, and it usually is from doing a 'push' exercise, like bench press or military. Every time I've hurt it, it's been after using a barbell or a machine. I don't think I've ever hurt it while using dumbells.
| Replies:
| | Re: Re: Re: Greetings Matt - Posted by uloewa (2 Replies, Updated 10/25/2006 02:34:38) | | (Log in to post your reply) | uloewa | 10/24/2006 12:39:55 | Message:
I dno't have pain in my jiont themselves, I usually have pain in my lower back when I'm doing an excercise for my sholder, for instance the Dumbbell Front Raise
Is it because i'm doing my excercise wrong or is it because I overdo myself with the weight... Because I already use little weight... (very little :P)
| Replies:
| | Re: Greetings Matt - Posted by matt (1 Reply, Updated 10/25/2006 02:34:38) | | (Log in to post your reply) | matt | 10/25/2006 04:51:39 | Message:
Are you sure it's from the dumbell front raises? I've gotten back pain from shoulder exercises that involve lifting weight over my head. I've also gotten back pain from squats and machine squats.
If you get into a situation where you've got more weight than normal compressing your lower back, and then you twist around just a little, you're probably going to cause pain.
Also, it could be your posture while doing the dumbell front raises. You could try sitting on a bench while doing them, if you currently stand for them.
Recently, I started doing hanging leg raises and hyperextensions at the end of my leg workout, to strengthen the muscles that support my back. So far, it has seemed to help a lot with back pain. Also, I started sleeping with a pillow tucked where it will keep my spine fairly straight all night, and that has helped too.
| Replies:
| | Re: Re: Greetings Matt - Posted by uloewa | | (Log in to post your reply) | uloewa | 10/25/2006 02:34:38 | Message:
I am doing my front raise standing, so I will try them while I sit.
I sleep on my stomach so I don't think that that pillow trick will work for me :p
I just arrived home from an indoor football (soccer) match. So I trained my stamina and my legs...
I got back pain from all kid of excersises for my sholders, and as you say, also from those with the weights above my head.
When I start with a new excercise I use very little weight and watch carefully for my posture. When I got the movement right and idon't have any to complain about I upper my weight.
But with the sholder excercises I have pain when I'm doing the aggravating movement. so not when I'm lower my weights...
I'll try doing my workouts when I sit and I'll saty in touch :)
Goodnight its is 10.38 PM here.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| plz can any1 send me some workouts - Posted by anonymous | | (Log in to post your reply) | anonymous | 10/17/2006 12:26:04 | Message:
hi im new and need some great workouts to impress my trainer
|
|
| Back from vacation - Posted by matt | | (Log in to post your reply) | matt | 10/13/2006 06:38:15 | Message:
I'm back, after an extended vacation (if starting a new job is a vacation). Finally, I've been able to make enough time to keep up with this board. Even though I haven't posted any workouts for a while, I HAVE still been keeping up with that (free health club membership came with the job!).
|
|
| Good gym routine? - Posted by kamezzle13 (1 Reply, Updated 10/12/2006 06:45:45) | | (Log in to post your reply) | kamezzle13 | 06/01/2006 04:45:32 | Message:
Just looking for a few good routines, been working out for a couple months now, and my routines are starting to get stale. Im looking to try a new chest and back routine, i dont have a workout partner so i primarily stick to the machine (im double jointed in my shoulders) , so i can really push myself. my gym has a machine for ever barbell/dumbell workout, so this shouldnt be a problem. Im open to anything, TIA
| Replies:
| | Re: Good gym routine? - Posted by matt | | (Log in to post your reply) | matt | 10/12/2006 06:45:45 | Message:
I don't work out much with machines, since they usually cause me shoulder pain. But, if you start supersetting your chest/back exercises, that might really take your workouts up a notch. You can do more exercises and sets in less time. In your case, I'd pick 2 chest exercises and 2 back exercises that you have machines for, and then superset to get through all 4 exercises in 2 'cycles'.
For instance...
set 1:
Machine Bench Press - 10 reps
DO NOT REST
Low Pulley Rows - 10 reps
- rest for a couple of minutes -
set 2/3: repeat set 1
set 4:
Cable Crossovers - 10 reps
DO NOT REST
Lat Pulldowns - 10 reps
- rest for a couple of minutes -
set 5/6: repeat set 4
|
|
|
|
|
| Body Weight Work-out Plzz - Posted by azalloum (1 Reply, Updated 10/12/2006 06:39:14) | | (Log in to post your reply) | azalloum | 08/03/2006 01:07:10 | Message:
Hi,
Im lookin for a workout that i can do at home usein only my body weight. NO EQUMPMENT. I go to the gym but lately i dont have that much time. i want somthing that i can do at home. before i go to bed or somthin. thank u
| Replies:
| | Re: Body Weight Work-out Plzz - Posted by matt | | (Log in to post your reply) | matt | 10/12/2006 06:39:14 | Message:
Chinups are one of the best exercises there is, and you can do them with just your body weight (for a while anyway). They'll work your back, biceps, forearms, and the back of your shoulders. All you need is something you can hang from. If you don't have anything to hang from, I think you can probably get a chinning bar for about $10 and find a solid place to attach it.
To target your back more, do wide grip chins with your palms facing away from you. To target your arms more, do close-grip chinups with your palms facing toward you.
Dips are another exercise you don't necessarily need fancy equipment for. I've done them with to chairs before, using the backs of the chairs as dipping bars. Of course, they need to be really solid chairs.
I attached the workout I do on Fridays, which is an upper-body/bodyweight workout.
If a beginner wants to try this, and works out in a gym, most gyms have bodyweight assisting dip/chin stations. Those would be really helpful. For people with the intermediate or advanced level of fitness, you can add weight by hanging plates from your hips.
| Attachments:
Weightlifting Routines |
|
|
|
|
| Please Help - Posted by anonymous (5 Replies, Updated 10/12/2006 06:17:16) | | (Log in to post your reply) | anonymous | 07/10/2006 02:31:39 | Message:
Im just getting started and am a little under weight want to put some muscle on but can only do this at home using the basics I.E Set of dumbells , does anyone have a simple routine that could help
Thanks
| Replies:
| | Re: Please Help - Posted by uloewa (1 Reply, Updated 07/31/2006 10:42:19) | | (Log in to post your reply) | uloewa | 07/17/2006 01:34:37 | Message:
Hi, I hope someone will reply on your question and maybe Matt.
I also have the same question. Only my case is like this: I worked out for like 8 months in the gym, not very intessive, just for fun... However my muscles gained...
But now I stopped like 6 months and have some equipment at home, like halters and a home training thing (which have to be drawn up. I also have a treadmill at home...
I'm 18 years old and can practice every day...
What excersises and intensivity do you guys recommend?
P.S. Sorry for my English I'm from Belgium so normally I speak dutch :p
| Replies:
| | Re: Re: Please Help - Posted by uloewa | | (Log in to post your reply) | uloewa | 07/31/2006 10:42:19 | Message:
Wow, thx for the replies we get...
I think this community is dead...
a pitty
|
|
|
|
|
| Re: Please Help - Posted by anonymous (1 Reply, Updated 09/18/2006 04:22:15) | | (Log in to post your reply) | anonymous | 08/17/2006 11:24:24 | Message:
neno_1977x@hotmail.com
send me a massege and i wi;; help you not for a thing except that i wish that someone will help me too .
| Replies:
| | Re: Re: Please Help - Posted by jayde | | (Log in to post your reply) | jayde | 09/18/2006 04:22:15 | Message:
Okay, I know this thing is DEAD so to speak. If there is anyone interested in keeping this forum open and alive................reply to this and lets get it going...........jayde
|
|
|
|
|
| Re: Please Help - Posted by matt | | (Log in to post your reply) | matt | 10/12/2006 06:17:16 | Message:
Here's a dumbell-only routine for upper body. It is very similar (almost exactly) to the workout I do every monday. I like using dumbells, because there's never a wait for that equipment at the gym. Plus, once you get practice with dumbells, they're very easy on your joints, compared with machines and barbells.
Getting a good lower-body workout with dumbells, however, is MUCH more of a challenge. I've never tried doing a lower-body dumbell only workout. I suppose you could do stiff-legged deadlifts for your hamstrings and sissy squats for your quads.
| Attachments:
Weightlifting Routines |
|
|
|
|
| routine - Posted by foam | | (Log in to post your reply) | foam | 08/26/2006 03:47:36 | Message:
bench
squat
|
|
| strengthening backbone/workouts 4 strong back bone - Posted by reggiemrks | | (Log in to post your reply) | reggiemrks | 08/23/2006 06:02:46 | Message:
pls send me pictoral representation on the "subject" mentioned
|
|
| pictoral representation of workouts please - Posted by rishansid (4 Replies, Updated 08/23/2006 05:58:44) | | (Log in to post your reply) | rishansid | 08/07/2006 10:05:00 | Message:
hi this is rishan here,its been a few days since i have started working out.......but the prob is the gym i am workingout at doesnot have a trainer so if i could get a visual or pictoral representations of all the exercises it would be great.thats it.
bye god bless
| Replies:
| | Re: pictoral representation of workouts please - Posted by uloewa (1 Reply, Updated 08/17/2006 11:22:23) | | (Log in to post your reply) | uloewa | 08/08/2006 01:21:24 | Message:
Hi there Rishan, It's a waist of time asking a question here because this forum is closed.
At first I thought it would be great that I could disguess about my workout, but nobody replies...
I think you better can get an internet search engine to do the work for you.
Greetings from Belgium
| Replies:
| | Re: Re: pictoral representation of workouts please - Posted by anonymous | | (Log in to post your reply) | anonymous | 08/17/2006 11:22:23 | Message:
hi
why not to share ideas and experience with me??
i am an intermediate bodybuilder who is looking for complete bodybuildig program that can
give me the resultes that i wish to achieve .
if you r intersted here is my e mail neno_1977x@hotmail.com
send me a massege and lets begin together
Nader - Egypt
|
|
|
|
|
| Re: pictoral representation of workouts please - Posted by anonymous | | (Log in to post your reply) | anonymous | 08/16/2006 07:33:06 | Message:
http://www.exrx.net/Lists/Directory.html is a great resource for pictures and explanations of various exercises.
|
|
| Re: pictoral representation of workouts please - Posted by reggiemrks | | (Log in to post your reply) | reggiemrks | 08/23/2006 05:58:44 | Message:
what is the right/perfect way of doing bench press ?
|
|
|
|
|
| to neno - Posted by el doksh | | (Log in to post your reply) | el doksh | 08/21/2006 12:03:29 | Message:
so, Neno it would be great if u can help me..
Cuz it looks like no one else in this dead community can
|
|
| here is a gaining workout - Posted by naxieh | | (Log in to post your reply) | naxieh | 06/23/2006 01:33:51 | Message:
Monday: Chest/Biceps/Calves
Chest
• Flat Bench Presses: 5 Sets x 8 Reps
• Incline Dumbbell Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Close Grip Bench Presses: 4 Sets x 8 Reps
Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps
• Close EZ Bar Curls: 4 Sets x 8 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Tuesday: Legs/Abs
Legs
• Squats: 5 Sets x 8 Reps
• Leg Presses: 4 Sets x 8 Reps
• Stiff-Legged Deadlifts: 4 Sets x 8 Reps
• Leg Extensions: 4 Sets x 8 Reps
• Leg Curls: 4 Sets x 8 Reps
Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps
Wednesday: OFF
Thursday: Back/Calves
Back
• Cable Pulldowns: 4 Sets x 8 Reps
• Reverse Barbell Rows: 4 Sets x 8 Reps
• Dumbbell Rows: 4 Sets x 8 Reps
• Barbell Shrugs: 4 Sets x 8 Reps
• Rear Shrugs: 3 Sets x 8 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Friday: OFF
Saturday: Shoulders/Triceps/Abs
Shoulders
• Rear Military Presses: 5 Sets x 12 Reps
• Front Military Presses: 5 Sets x 12 Reps
• Bent-Over Laterals: 4 Sets x 12 Reps
Triceps
• Nose Breakers: 4 Sets x 8 Reps
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps
Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps
Sunday: OFF
|
|
| am i gaining - Posted by luke06 (5 Replies, Updated 06/14/2006 10:35:38) | | (Log in to post your reply) | luke06 | 03/06/2006 03:26:29 | Message:
i also forgot here is my workouts
| Attachments:
Weightlifting WorkoutWeightlifting Routines | Replies:
| | Re: am i gaining - Posted by michelle bender | | (Log in to post your reply) | michelle bender | 03/06/2006 05:24:44 | Message:
Hi Luke - I am new to this forum. In my opinion without knowing anything about your body type it would be hard to tell if what you are doing will work or not. You mentioned you are "gaining" - I assume you mean weight? What are your goals? Are you trying to see quick results or are you looking for long term.....ie. something that will last?
|
|
| Re: am i gaining - Posted by michelle bender | | (Log in to post your reply) | michelle bender | 03/06/2006 05:32:23 | Message:
I think I read your last email wrong.......I guess the right question would be - what are you trying to accomplish when you ask "are you gaining". Usually rule of thumb is less reps -higher weight - more muscle mass. (Becareful though -too much too soon - incorrect form can cause major problems.) - It is a great idea to constantly show your body something it hasn't seen before....as Gordon says in "Dodgeball" -"You've got to keep the body guessing." :)
If you are looking to get leaner and make your body more tone...my opinion is slightly lighter weight -allowing you to do more reps w/ 20-30 sec between sets. If you are only waiting 5-10 secs. between reps - this could cause your body to fatigue faster -not allowing it to lift the weight it actually has the potential to. When you are lifting....are you lifting until your body SCREAMS QUIT!???
Hope this helps?? Again - what are you asking if you are "gaining"?
|
|
| am i gaining - Posted by luke06 (1 Reply, Updated 06/06/2006 10:16:30) | | (Log in to post your reply) | luke06 | 03/09/2006 11:25:45 | Message:
ive sent u some of ma stats in a private message
| Replies:
| | Re: am i gaining - Posted by ultrabody.com.au | | (Log in to post your reply) | ultrabody.com.au | 06/06/2006 10:16:30 | Message:
Hi Luke, how are you? I just read your message about gaining and would love to help out. Where are you from, how much do you weigh etc. I am a Personal Trainer in Australia and run a business that employs other PT's.
Cheers,
Andy
|
|
|
|
|
| Re: am i gaining - Posted by chunky | | (Log in to post your reply) | chunky | 06/14/2006 10:35:38 | Message:
and what about legs?
|
|
|
|
|
| need a good workout - Posted by elmoro (1 Reply, Updated 06/14/2006 10:12:25) | | (Log in to post your reply) | elmoro | 06/08/2006 01:49:11 | Message:
I need a good workout that defines muascles as long as gaining little size
| Replies:
| | Re: need a good workout - Posted by chunky | | (Log in to post your reply) | chunky | 06/14/2006 10:12:25 | Message:
do isolation exercises
chest - butterfly
back - straight arm pulldown, hyperextension
trap - shrugs
shoulders - lateral raise
biceps - curles on scott
triceps - pulldown
abdominal - crunches
quadriceps - leg extension
hamstrings - leg curles
calves - seated calf raises
if you dont want to gain a lot of muscle use the weights with wich u could do max 15 reps, then do 10... 2-3 sets...
and to see the muscles (loose fat) - lots of long low intensity cardio, and a good diet...
|
|
|
|
|
| am i gaining - Posted by lukeoid (1 Reply, Updated 06/06/2006 10:18:51) | | (Log in to post your reply) | lukeoid | 03/06/2006 03:14:45 | Message:
ive been doing this for a couple of month and i am wondering am i actually gainiing owt anyway here is a copy of ma wiehgtraining journal can someone please tell me if it is wrong eg if im doing to much or 2 less
| Replies:
| | Re: am i gaining - Posted by ultrabody.com.au | | (Log in to post your reply) | ultrabody.com.au | 06/06/2006 10:18:51 | Message:
Hi Lukoid, can you send me your workout as an attachment and I'll give you my honest opinion.
Thanx
Andrew
|
|
|
|
|
| help me to make my size bigger - Posted by sahil | | (Log in to post your reply) | sahil | 05/27/2006 10:57:50 | Message:
please help me to make my size bigger
how can i make my size bigger
|
|
| workout list - Posted by sahil | | (Log in to post your reply) | sahil | 05/27/2006 10:48:03 | Message:
i want full workout list .
iwant daily workout list
|
|
| Machine Workout - Posted by mikelkhall (1 Reply, Updated 05/24/2006 11:49:59) | | (Log in to post your reply) | mikelkhall | 05/24/2006 11:38:54 | Message:
Does anyone have a good workout routing for a FB Vigorfit Gym or the Total Gym style equipment? Thanks in advance
| Replies:
| | Forgot to add - Posted by mikelkhall | | (Log in to post your reply) | mikelkhall | 05/24/2006 11:49:59 | Message:
I am 49 years old and a police officer. I am very out of shape. 300 lbs soaking wet. Need to loose weight and also increase muscle mass and strength. The only workout system I have is the Fitness Bargins Gym (same type that Chuck Norris uses only less expensive).
|
|
|
|
|
| is this any good - Posted by mikey250976 | | (Log in to post your reply) | mikey250976 | 05/23/2006 02:01:28 | Message:
just to see if my training program is working what do u think
| Attachments:
 Progress Report |
|
| S.A.I.S Training Program - Posted by rob4224 | | (Log in to post your reply) | rob4224 | 04/08/2006 10:14:20 | Message:
This is an Interesting Program I tried for something different I got this out of a magazine Works well. For advanced weight trainers.
| Attachments:
Weightlifting Routine |
|
| 4 Day Split - Posted by rob4224 | |
| Advanced Weight Training - Posted by rob4224 | |
| New Strength Workout - Posted by sylviabernardi | | (Log in to post your reply) | sylviabernardi | 03/22/2006 06:07:41 | Message:
Sylvia,
Here is an updated strength routine for you. I have added lost of notes. E-mail or call me with questions.
Vanessa
| Attachments:
Weightlifting Workout |
|
| Need some help - Posted by navydude0703 | | (Log in to post your reply) | navydude0703 | 02/20/2006 01:49:57 | Message:
Anyone,
I am starting to get back into the gym after a year layoff. I used to workout regularly with a friend but I moved due to being in the military. Now I am having a hard time staying motivated. When it comes to working out I was always with a friend and now that I am by myself. How do I add weight with no one to spot me or pump me up?
|
|
| strength - Posted by bounty_hunter | | (Log in to post your reply) | bounty_hunter | 02/12/2006 09:21:12 | Message:
i am a bounty hunter and i was wondering is ther any workouts you guys have for home, like pushups and shit ups and all i dont have tme to go to the gym since i spend about 18 hours a day hunting down fugitives. Thanks in advance
|
|
| workout for biceps - Posted by anonymous | | (Log in to post your reply) | anonymous | 02/10/2006 11:17:47 | Message:
single hand biceps and tricep workout for mass
|
|
| My Workout Journal - Posted by matt (21 Replies, Updated 02/04/2006 10:26:17) | | (Log in to post your reply) | matt | 09/26/2005 03:51:32 | Message:
Since I've been working so much on this software lately, it's actually been a while since I've worked out!
I just started again today, here's the workout I did. My strength is way down from where it was when I stopped, but it should come back quickly.
| Attachments:
Weightlifting Workout | Replies:
| | Re: My Workout Journal - Posted by matt | | (Log in to post your reply) | matt | 09/27/2005 07:43:27 | Message:
Today was legs, shoulders, and calves. Still weak from time off, especially after the first set of each exercise.
| Attachments:
Weightlifting Workouts |
|
| 3 Week Ramp-Up Routine - Posted by matt | | (Log in to post your reply) | matt | 09/29/2005 07:09:05 | Message:
I forgot to post the routine I'm using for the next 3 weeks. This is 3 weeks of increasing intensity, and I'll follow it up with 3 weeks of lower intensity (to allow my body to catch up and overcompensate).
I'm pretty much following the 6 week routine I posted earlier, except that I'm making substitutions for some of the exercises. I've found dips and chins to be much more effective than bench press and other barbell/dumbell exercises.
Plus, I always injure my shoulder when I do bench press! (not to mention that I don't have a spotter in my basement, so lifts requiring a spotter are out of the question).
| Attachments:
Weightlifting Routines |
|
| Thursday workout (9/29) - Posted by matt | | (Log in to post your reply) | matt | 09/30/2005 07:00:39 | Message:
I hadn't done any of these particular exercises for a while, so I was guessing on all of the weights. That's why my reps were all over the map, instead of in the targetted 10-12 range.
| Attachments:
Weightlifting Workouts |
|
| Saturday (10/1) Workout - Posted by matt | | (Log in to post your reply) | matt | 10/01/2005 09:26:50 | Message:
I did today's workout around 9am, and I'm starting to get some strength gains in a few exercises.
Chinups were a little better, and so were military and overhead tri ext. Dips have gone down a little, but I think it's because I did them as the second exercise in the workout, instead of the first (as I did on monday).
Looking forward to a day off tomorrow!
| Attachments:
Weightlifting Workouts |
|
| Monday Workout - Posted by matt | | (Log in to post your reply) | matt | 10/03/2005 01:30:42 | Message:
Here's the workout I did today. Decreasing the weight between sets had an obviously negative affect on weight amounts, but that was expected.
| Attachments:
Weightlifting Workouts |
|
| Tuesday (10/4) - Posted by matt | | (Log in to post your reply) | matt | 10/04/2005 10:14:07 | Message:
Workouts with squats are always the toughest. I really dread doing squats, but at least now I don't have to do them for another week!
| Attachments:
Weightlifting Workouts |
|
| Thursday (10/6) - Posted by matt | | (Log in to post your reply) | matt | 10/06/2005 10:05:24 | Message:
Had a great workout today!
Unfortunately, since I'm going camping this weekend, I'll have to do Saturday's workout tomorrow. I hate to do a full-body workout 2 days in a row, but then again, I'd hate to miss one even worse.
| Attachments:
Weightlifting Workouts |
|
| Friday/Monday Workouts - Posted by matt | | (Log in to post your reply) | matt | 10/10/2005 05:06:43 | Message:
Forgot to post friday's workout. I ended up working out on Friday instead of saturday, due to a camping trip. I didn't want to work out two days in a row, but I wanted to miss a workout even less, so I did it anyway.
Getting noticibly stronger on Military.
Tomorrow is 5 sets of squats with 60 seconds rest between. I am REALLY not looking forward to that, but I'll get it over with!
| Attachments:
Weightlifting Workouts |
|
| Tuesday (10/11) - Posted by matt | | (Log in to post your reply) | matt | 10/11/2005 01:53:48 | Message:
I was a little stronger on squats today than last week.
| Attachments:
Weightlifting Workouts |
|
| Thursday (10/13) - Posted by matt | | (Log in to post your reply) | matt | 10/13/2005 09:49:48 | Message:
Today was a pretty good workout. The dumbell workouts are a nice break between the more difficult ones (monday/tuesday & saturday).
Just one more workout in this 3 week ramp-up, and then they get a little easier.
| Attachments:
Weightlifting Workouts |
|
| Saturday (10/15) - Posted by matt | | (Log in to post your reply) | matt | 10/15/2005 09:33:33 | Message:
Finally, the last workout of the 3 week ramp-up. Starting Monday, the workouts are a little easier for a while.
I was still pretty sore from Thursday's workout, so it's a good thing the workout intensity drops off a little at this point. I also had a cold until yesterday, so that was probably keeping me from recovering quickly from Thursday's workout.
| Attachments:
Weightlifting Workouts |
|
| Next 3 Weeks - Posted by matt | | (Log in to post your reply) | matt | 10/17/2005 03:53:53 | Message:
For the next 3 weeks, I'll be doing an easier routine than I have been. The point of this type of training is to allow your body to catch up from the prior 3 weeks (which were increasingly difficult).
The routine I'll be doing is attached. It's basically just a 1 week routine that I'll repeat at least 3 times, maybe more.
| Attachments:
Weightlifting Routines |
|
| Monday (10/17) - Posted by matt | | (Log in to post your reply) | matt | 10/17/2005 03:57:34 | Message:
Today was the first workout of the easier 3 week phase. This is definitely more of my type of workout than the prior 3 weeks.
It's a much slower pace, less sets, lower reps, more rest between sets. This allows you to work with a little heavier weights. The rep range will also be different than it was for the prior 3 weeks. The first 3 weeks were 13-15, 10-12, and 8-10, depending on the day of the week. During this 3 weeks, the rep ranges are 8-10, 6-8, and 4-6, depending on the day of the week.
This change in reps made me switch squats to saturday. I had been doing sissy squats on saturdays, but sissy squats with heavy weights would probably kill my knees and back, so I moved them to tuesdays.
| Attachments:
Weightlifting Workouts |
|
| Tuesday (10/18) - Posted by matt | | (Log in to post your reply) | matt | 10/18/2005 07:08:47 | Message:
Busy day, but I still managed to squeeze this workout in
| Attachments:
Weightlifting Workouts |
|
| Thursday (10/21) - Posted by matt | | (Log in to post your reply) | matt | 10/21/2005 09:55:32 | Message:
Low reps are great! Saturday is only in the 4-6 rep range. I'm looking forward to seeing how much weight I can use on military for 4 reps.
| Attachments:
Weightlifting Workouts |
|
| Sat/Mon - Posted by matt | | (Log in to post your reply) | matt | 10/24/2005 03:45:08 | Message:
Starting this weekend, I'm probably going to switch my workout days from Mon/Tues/Thurs/Sat to Tues/Wed/Fri/Sun.
It's kind of hard to fit in a workout EVERY saturday, especially since I'm out of town almost every other weekend.
| Attachments:
Weightlifting Workouts |
|
| 3 Workouts - Posted by matt | | (Log in to post your reply) | matt | 10/31/2005 02:16:55 | Message:
I haven't posted the last 3 workouts I've done, so here they are...
I did have to skip saturday's workout, since I was out of town. rather than shift the days I work out at this point, I just went ahead and skipped the day.
| Attachments:
Weightlifting Workouts |
|
| Tuesday (11/1) - Posted by matt | | (Log in to post your reply) | matt | 11/03/2005 09:13:06 | Message:
Looks like I've gotten a little stronger on each exercise. I'll get around to posting a progress report some time.
| Attachments:
Weightlifting Workouts |
|
| 1st Routine - 2006 - Posted by matt | | (Log in to post your reply) | matt | 01/30/2006 06:45:56 | Message:
I haven't posted anything for a while, but I have been working out pretty regularly for the past few months. I've been working out 3-4 times a week doing 3 exercises, 3 sets per exercise.
Last year, I made some good progress with the ramp-up / 6 week periodization routine, so that's what I'm going to do once again.
I'll be working out 3 days per week at a fitness club (Mon/Tues/Thurs), and one day at home (Sat). So, I've adjusted the exercises accordingly. The exact routine I'll be following is attached to this message.
Right now, I'm weighing in around 153 and 8 percent bodyfat. At the end of this 6 weeks, I'd like to be at or above 160 and still under 9 percent bodyfat. That would be more than I've weighed for 7 or 8 years. We'll see!
| Attachments:
Weightlifting Routines |
|
| Monday - Jan 30 - Posted by matt | | (Log in to post your reply) | matt | 01/30/2006 06:47:45 | Message:
Here's the first workout of the routine, which I performed today. This workout was done at home.
| Attachments:
Weightlifting Workouts |
|
| Tues - Sat (1/31-2/4) - Posted by matt | | (Log in to post your reply) | matt | 02/04/2006 10:26:17 | Message:
Here are tuesday through saturday's workouts.
| Attachments:
Weightlifting Workouts |
|
|
|
|
| Starting from Scratch - Posted by bob baremore (1 Reply, Updated 01/03/2006 09:56:53) | | (Log in to post your reply) | bob baremore | 12/31/2005 01:36:08 | Message:
Hello All...age is 58 male in somewhat good condition.. and I am starting on the road to Physical Exercise....Retired and can make each day as I want...for my schedule....where can I find info for the different types of weight lifting nams...I see Military Press....what is that....I need to get started ...NOW..and need some help in finding all the info I can.....I have not yet purchased any weight lifting or exercise equipment...someone tell me where to start looking...Thanks...Bob
| Replies:
| | Re: Starting from Scratch - Posted by tony | | (Log in to post your reply) | tony | 01/03/2006 09:56:53 | Message:
Hey Bob! Sounds exciting, 2yrs ago I was just like you. I didn't have a clue what I was doing, after 12 weeks I lost 60 lbs and was at 10% body fat. the whole key to success is FOOD, FOOD, FOOD! YOU HAVE TO EAT! I went out and bought the Body For Life Video (20 bucks or so) It will change your Life! A great site is www.bodybuilding.com you can get all your answers about technique, supplementation, and just about anything you need to know. Good Luck!
from a 47 yr old weakling Tony
|
|
|
|
|
| Question - Posted by anonymous (1 Reply, Updated 10/31/2005 08:49:36) | | (Log in to post your reply) | anonymous | 10/24/2005 05:29:06 | Message:
How often should I change my routine and how? I am a natural bodybuilder just starting out. Should I change exercises or exercise order, reps or sets?
| Attachments:
Weightlifting Workout | Replies:
| | Re: Question - Posted by matt | | (Log in to post your reply) | matt | 10/31/2005 08:49:36 | Message:
I think there are a number of events that can indicate you should change your routine...
1) You get bored with your current routine
2) Your body adapts to the routine (no longer get sore)
3) You've been doing the same routine for more than a couple of months
I've found that 6-8 weeks is a good amount of time for me to follow a routine. Of course, even within that 6-8 weeks, I never do the exact same workout more than once per week. I like to vary reps and exercises throughout the week.
|
|
|
|
|
| Complete body workout - Posted by david (1 Reply, Updated 10/04/2005 08:28:46) | | (Log in to post your reply) | david | 10/03/2005 09:46:51 | Message:
Hey there, I read ur messg. and thought to myself: Maybe I should workout my whole body but focus mainly on my abs and bicesp. Maybe throw to gether a work out for me please?
| Replies:
| | Re: Complete body workout - Posted by matt | | (Log in to post your reply) | matt | 10/04/2005 08:28:46 | Message:
David,
What type of equipment do you have access to and prefer using (machines, free weights, etc)?
Also, how much experience do you have with weight training?
|
|
|
|
|
| Need a workout please. - Posted by david (1 Reply, Updated 10/03/2005 07:33:54) | | (Log in to post your reply) | david | 10/02/2005 10:21:34 | Message:
Hi I would like a workout that wil help me build muscle in my abs and biceps....Thanx...
| Replies:
| | Re: Need a workout please. - Posted by matt | | (Log in to post your reply) | matt | 10/03/2005 07:33:54 | Message:
Hi David,
Not knowing your current level of fitness and what type of equipment you have access to, I threw together this routine that ONLY hits the body parts you mentioned. You may want to consider working out at least your entire upper body, rather than just abs and biceps. You'd probably notice a bigger difference in arms and abs faster that way, but obviously, that's up to you.
These exercises that I've used, are simple to perform, and work great. The equipment should be available in ANY gym, and even most home gyms. This workout should probably only take 30 minutes or so, and could be done 2 or 3 times per week, depending on your schedule.
If you don't know how to do any of the exercises, you can probably look them up by name on google, or I can explain them.
For abs, I would avoid any exercises that put any kind of stress on your back. It's really easy to injure your back doing certain stomach exercises (like situps). Crunches and hanging leg raises should put zero stress on your back. In my experience, crunches work GREAT if rather than doing 50 or 100 of them (like many people do), hold enough weight behind your head that you can only crank out 10 or 15. After a couple of weeks, when that gets to easy, increase the weight.
| Attachments:
Weightlifting Routines |
|
|
|
|
| 6 Week Size Routine - Posted by matt | | (Log in to post your reply) | matt | 09/20/2005 09:46:58 | Message:
Here is a 6 week routine for people who want to gain size fast.
I have personally used it several times, with great results every time. It's not easy, but it has proven very good for me. Just don't miss a workout!
Also, every set is to failure. If you haven't been working out for a while, you probably want to just do a basic weightlifting routine for a week or so before beginning this one. If you try this just starting out, you may regret it.
If you don't have access to equipment needed for some of the exercises, you can always substitute an appropriate exercise that hits the same body part. However, I'd try to keep the chinups and dips in there, as they're really good exercises.
| Attachments:
Weightlifting Routine |
|
|
|
|
