Post your routines!

[Leo]

Originally Posted by lecchilo

Monday- Chest, abs, Run at least 2 miles
Tuesday- Back, biceps, at least 1 hour of cardio (any machine, sometimes i just go back and forth after 15-20 mins)
Wednesday- Shoulders, triceps, abs, Run at least 2 miles
Thursday- Legs
Friday- Chest, abs, run at least 2 miles
Saturday- sleep till 1pm then either rest or go to the gym to do some simple abs
Sunday- chest, abs, back, biceps, shoulders, triceps, legs, cardio (i wash my car then do a sprint to get in and move it once i see the cops)

I have only recently started doing this routine to build mass and so far it works, but mostly i've been just doing it to keep in shape.
I switch off days and exercises every week (above is 1st week, 2nd would be same order but diff. exercises, 3rd would be same exercises as week 1 but diff. order, etc you get the point)

p.s.- this goes for whoever adn whatever you're trying to do exercise wise... when you run, run outside, you use more muscles in your body and your muscles don't get into a routine fashion you experience on the treadmill.

does anyone know any good supplements for gaining weight ? nothing with steroids and all that tho. thanks

If you're trying ot gain weight you probably want to cut down on the amount of cardio you do.

What do you weight right now and what's your height?

[lecchilo]

Originally Posted by Leo

If you're trying ot gain weight you probably want to cut down on the amount of cardio you do.

What do you weight right now and what's your height?

175-180 and 6'2

[Leo]

Originally Posted by lecchilo

175-180 and 6'2

How long have you been lifting weights? What would you esimate your BF% to be?

[Static]

Originally Posted by IdleSnake

If you are doing the lat pull downs...from what i have heard it is not recommended to pull it behind your head. Reason is because it puts the muscle at an awkward position and get damange it. Can someone confirm that?

I'd have to agree with that. It probably comes into play more when you get into heavier weights.

[cpnhowdie]

i just upped from 20 ounce curls to 40

i just go till i cant no more, i usually pass out from exhaustion.

[oudi]

u can do your abs every day

[KOU In3]

Originally Posted by oudi

u can do your abs every day

You can. But that doesn't mean you should. Why work something more often to make less progress?

[normaspirated]

Mon - All legs and stomach
Tue - Arms and chest and stomach
Wed - Shoulders, upper and lower back and stomach
Thurs - Run
Fri - Run
Sat - Stomach and run
Sun - Off

I do drop sets for every exercise, min. of 28 total reps per set. I do 3 sets. Supplements taken:

1-ad
ethel ester creatine
220g of protein per day
2 muli-vitamin pills

[MonkeyKarma]

Ha ha my Routine
2 Reps Coffee
8-14 Hrs Keyboard
2-3 hrs Thumb work out(video games)
5-6 hrs Sleep.

And some how I still lose weight. :P

[confuzionzero]

Hmm....yeah....i don't have a routine right now..that's why i'm so weak and weird look'n...but my dad was a body builder he taught me this routine which I always followed when I used to work out a lot...

Day 1-Back and Bicepts
Day 2-Chest and Triceps
Day 3 -Legs
Day 4-Rest

The idea is that what you want to do is work your muscle groups until they are fatigued and then let them rest. It make take two days for it to really catch up with you if it doesn't the next day. They same holds true between reps--rest 12-60 secs between reps. Increase the weight each time if you can..either sets of 3 of 12 or start our at a set of 12--increase the weight--unitl you can barely do 10---increase until you can barely do 8..etc...if you just want tone more reps with higher weight will do the trick

He and I were always at a standstill with abs--he swears his buddy who never did ab work won an award for best abs--which makes sense actaully because just doing the exercise correctly works your core...I on the other hand at least warmed up with crunches if not doing 500 at a time.


You should do arobic everyday or every other day. If you can it's best to split it up--45 minutes cardio in the morning, weights in the afternoon--this is also the fast way to lose weight but since most people don't or can't dedicate that much time to working out 20 minutes of cardio to start off your work out is good.


This is really too long now so let's hope it's at least helpful, if not you can just take turns punching me in the face...haha

[Leo]

As I progress with my training I slowly realize that there is very little use in doing a ton of isolation movements or working out 6 days a week. This is just my experience. I've modified the way I workout and now I can get out of gym a lot faster while growing a lot quicker.

I followed a madcows 5x5 workout for ~8 weeks:
http://www.geocities.com/elitemadcow...nts_thread.htm

I was able to bring my deadlift up from 315x5 for the first set (been stuck there forever) to 355x5 for the 4th set.


I now follow a modified version of a 5x5 workout:
Mon: Squat, Flat Bench, BB Row
Wed: Deadlift, Clean and Press (just started), and Weighted Chin-up
Fri: Squat, Bench, BB Row

[Turk]

Interesting, I've plateaued now for quite awhile, I might have to switch it up like you have. Are you lifting more for strength or looks?

[Leo]

Originally Posted by Turk

Interesting, I've plateaued now for quite awhile, I might have to switch it up like you have. Are you lifting more for strength or looks?

I'm lifting for a little bit of both. With 5x5 you can get a decent amount of strength while putting on a decent amount of muscle.

[Spkrman]

lift a bunch of 20-80lb panels of wood onto a saw and carefuly cut em...

assemble those panels into a 50-200lb box...

lift box into car to drop off, or pack box, then lift box into car to ship...

take out the box.

The drive home is the cooldown

[tallok]

Since I'm just starting out, I'm hitting the eliptical for 30 minutes 3 times a week.

[brooklyn11]

One lazy tip-If you spend your weekends or evenings watching a child play a sport, utilize that time for some of your own workout time. Instead of plopping down in a chair for the duration, take a long walk around the field several times or just small paces back and forth. Any movement is more beneficial than sitting. The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort.




"NO PAIN NO GAIN"

[chicagochicano240]

i'm really suprised that what i'm doing is workin... but hey! its workin!

i just 3 sets of 3 minutes every single day.

it's like buenos dias! - 3 minutes of pushups
buenos tardes! - 3 minutes of pushups
buenos noches! -3 minutes of pushups

that's it. and i'm not talkin some lazy azz pushups. or just rushing through them. i'm talking feet up on the bed, fists on the ground. as slow as possible. like 1 every 5 seconds.

it's workin man. i'm tellin you!

[xXELITEXx]

usually i stay away from a lot of machines, they are good for people with injuries but free weights work more muscle groups and help strengthen your stabilizer muscles and tendons/ligaments. Dumbbells are better to use than bars for chest, shoulders, back and bis/tris especially for a beginner. More often than not one side is stronger than the other and does more work and can get bigger if you only use barbells. Starting off don’t go to heavy and stay in the 8 – 12 rep range. Anything below 6 reps is a waste of time for bodybuilding.

Remember when you lift your main object is to break down as much muscle fiber as possible. This causes your body to rebuild it at a faster rate.

Now onto the most important part and where %99 of people fail, nutrition. %70 or more of bodybuilding is all about eating the right foods, very few junk cards (no white bread, enriched pasta, fries etc…) you can still have that stuff just make it something every now and again. Junk carbs are only good for energy and if they are not used for that they are broken down and stored as fat. They have no nutritional value. It’s also just as important to have a good protein and fat source in every meal; you can’t rebuild muscles with out protein and a good protein source at that. Your body needs all 20 essential BCAA present to cause an anabolic effect and muscle growth.

You need to aim for 4 – 6 meals a day, I go through 5 – 6. Typically aim at 3000cals a day of clean food. I go through 3500 a day and that just maintains my body weight at 220 and somewhere between %8 - %10 bf. Remember your body needs around 8 cals to maintain 1lb of fat but around 69 cals to maintain 1lb of muscle. A lot of these people who go on 1000 cal diets lose weight but there bf% still stays around the same because the body is breaking down more muscle than anything else as it’s in starvation mode.

The only real way to effectively lose body fat is to increase your lean body mass (muscle) which in turn increases your metabolic rate as your body needs more calories to maintain that size and will start pulling for your fat deposits through out your body.



I lift very heavy on most of my lifts and go to absolute failure and use full ROM. Typically why I lift by my self as I haven’t found anyone who can keep up with my lifting style yet.


eat right, lift hard and bust your ass to look good. Oh and nothing happens over night.

[Blackie]

m-eat
t-eat
w-eat
t-eat
f-eat
s-eat
s-sleep

[chicagochicano240]

haha - at first, i was looking at those letters in a different way:

m-eat (meat)
t-eat (teet)
w-eat (wheat)
t-eat (teet)
f-eat (feet)
s-eat (seat)
s-sleep (sleep_