Does anyone go to the gym?
I dunno just bored and thought i'd see what stuff works best for everyone...
right now i am working on Biceps, Triceps and Pec's and so far the best stuff i have found is Crazy 8's for the Biceps and for the other stuff just doin the usual pectoral flies and dips and all that good stuff...anyways if you have any suggestions on good excercizes to build anything post it up for myself and all the other gym goin folks
Whats crazy 8's? I find that pyramid benches work well for tone/endurance. what that is you start with a bench bar and 5 5pound weights on each side, do 5 reps. Then take off 2 of the 5's, so you have 4 then do 5 reps again, and repeat. Until you have 0 weight on there, then you do 10 reps, then after that start adding the weight back. But you must do this continuously without stopping, so it helps to have 2 assistants.
we used to do that back in weight training and yea it's crazy how quick you burn out on such little weight doin those...
and crazy 8's are where you do 8 reps of half curls up to mid chest level, then do 8 reps from mid chest up, then do 8 reps of full curls....the 2nd set is the hardest because you have to control where you stop the bar...it's best to do it with about 50lbs
I go 3-4 times per week usually, I'm pretty well aware what works for me by instinct anymore. For my chest and arm work I like to stick to dumbells as much as possible instead of a bar to keep equal development on each side. I noticed a few years ago I had a habit of using my right side more than my left.
How often do you go and what are you trying to do exactly?
Can anyone recommend a good overall body program? Im going to start going again, and my goal is bulk up a little, nothing to big, but the main focus is on getting toned/defined.
ehhh we used to go almost every night of the week around 11-12 then come back and drink a protein shake and then occasionally go for a swim but now we only go 3-4 times a week at most due to other stuff poppin up and right now i am mainly interested in upper body strength cause i have enough leg muscle to suffice
i signed up. 400 a year. have been one time. i run, but never really want to go to the gym. hmmmmm.
98 ITR # 650 Team Championship White
00 ITR # 1102 sold back to previous owner !!
400 a year...forget that lol my buddies whole family bought memberships to gold's and he's the only one who goes so i just use his brothers card
**Chest**Originally Posted by ironchef
Incline DB bench presses
Flat bench presses
Dips/or decline presses
Cable Crossovers or Pec Deck flyes (strip set to failure)
**Biceps**
Barbell Curls
Hammer Curls
Cable Curls (strip set to failure)
**Triceps**
EZ Bar skull krushers
Machine extentions
Rope pressdowns (strip set to failure)
**Shoulders**
Front DB raises
Side lateral raises
Bent over rear cable raises
**Back**
Lat Pulldowns/or Chins
Cable rows/or Bent over rows if you wanna go with free weights
Shrugs (DB or Barbell)
**Legs**
Squats
Hack Squats
Lying Leg Curls (2 sets)
Seated Leg Curls (2 sets)
Calf Raises
Leg Extensions
**Forearms**
Behind the back wrist curls (overhand grip a barbell hanging down behind your back with some weight one it and curl upwards with your wrists and go for probably 2 sets of 15 reps)
Reverse DB wrist curls (use a flat bench and hang your hand over the edge, arm flat on the bench and with an overhand grip and curl upwards)
**Abs**
Crunch machine (with as much weight as you can handle for 2 sets of 20-25 reps)
Decline sit-ups (medicine ball/DB's/or a plate, whatever you feel most comfortable with)
Ab rotator machine for obliques (not sure what its called exactly but you sit in it and twist side to side for a set then switch it over to the other side)
Thats basically the workout plan I'm on right now minus a couple of things since I dont know how crazy you wanna get with it, my training split is like this:
**Monday**
Chest/Triceps
Ab work
**Tuesday**
Back/Biceps
**Wenesday**
Either off or Ab work
**Thursday**
Legs/shoulders
**Friday**
Biceps/Triceps/Forearms
Light Ab work
Hope that helped.
lol do you have enough info
Possibly....
**Triceps**
EZ Bar skull krushers
Machine extentions
Rope pressdowns (strip set to failure)
???????
:confused:
Couple of questions, first im assuming DB is dumbbell? Next what do you mean strip set to failure?
And whats:
Cable Crossovers or Pec Deck flyes
Hammer Curls
Cable Curls
EZ Bar skull krushers
Hack Squats
I probably know what those are but maybe by a different name, thats why im not recognizing them.
Also is "Cable rows/or Bent over rows" the one where you have one leg on the ground, one knee on the bench and your torso is parallel to the ground and you pull up the weight with one arm?
But thats alot of good info thanks
what is an EZ bar skull crusher
i workout at UPS..everyday from 10 - 5....
yea well i work out everyday carrying tires around but that doesn't count
Yep, DB is dumbbell. Strip set to failure is basically just like pyramiding except you should only do it at the end of the workout, I'll use the cable Preacher curl as an example. After I'm done with my Back/Bis workout I'll go to the cable preacher bench start with 120-140lbs. then go til I cant curl it again, then strip off about 30 pounds curl til I can't get another rep, strip off another 20-30lbs and so on until I stripped down to about 30-40lbs. Get a pump like you wouldnt believe.
Cable Crossover
Hammer Curl
Cable Curl I use a D-Handle attatchment for this though and do one arm at a time.
EZ Bar Skulls
Hack Squat
Bent over rear laterals Can be done either with DB's or the cables, the lower set not the same ones as with Cable crossovers.
Oh and I forgot to add Military Presses for the shoulder workout.
Military Press
aight i understand about the skull crusher now...my buddies do that all the time but i have never tried...maybe i will next time
the big thing is resistance.
you've received great advice on just about everything u need to do to tone up.
But if u find urself getting lazy and not feeling like driving to the gym. Do some pushups.
I've been doin 100/night (2 sets of 50 w/ 40 seconds in between each set) for about 2 weeks, but a friend of mine has been doin them for almost 2 months and his forearms and his triceps have just exlpoded.
Also a personal trainer might do u some good. I had one during my football days and it worked wonders.
whatever dude? 1,000,000 says you suck my dick while Fox News reports it
Good point on the push-ups.
As far as the trainer goes that would be good too but, make sure the person knows what they're talking about. I've heard of and come across some dumbass trainers before. Like one who was telling a guy that for bulking up he should stick to 3 meals a day which is way the fuck off haha. I thought it was pretty common knowledge that 6-8 smaller meals is the number.
i usually only eat maybe 2 meals a day and 2 Body For Life protein shakes....and neither are really big meals....and the other day i rode my bike 6 miles to burn up a few calories and i have been tryin to force myself to drink water but for the most part i am just doin this all for the heck of it cause i am at an ok weight and have enough muscles to do what i do for a living but this just gives me somthin to work towards
How much protein are you taking in total each day?
man if i knew that then i'd actually be paying attention....i just drink a protein shake or two and whatever protein's in my meals
Fair enough, but try to shoot for 1-1.5g of protein per pound of bodyweight if you're trying to gain some size.
No more than about 70g per hour though, anymore than that will end up being wasted.
i wanna get some of that boost tech stuff or whatever it's called that expands your veins and stuff so that more of the proteins can be absorbed.....
If you're talking about Pump-Tech from Muscle-Tech then skip it, Muscle-Tech products in general are overpriced and way the fuck overrated.
that's prolly it and i have a buddy that used to be a chef and a personal trainer and was in the army and said he loved the stuff
I'd still avoid Muscle-Tech products period, they're one of those companies thats more about advertising and sucking people in rather than actually delivering on their claims. The only product they have that I've heard mostly good things about is Thermogain. But if you want something that's gonna do what Pump-Tech claims to to then either go with:
Vitargo-CGL from Nutrex
http://www.bulknutrition.com/?products_id=445
or
Swole V2 from Syntrax
http://www.bulknutrition.com/?products_id=689
I can say from experience that the Swole V2 works great and Nutrex makes some damn good supplements that work. I'd go for the Vitargo-CGL personally.
expanding veins, dude that sounds dangerous as hell.
whatever dude? 1,000,000 says you suck my dick while Fox News reports it
He was talking about the Nitric Oxide (not nitrous...) pump that keeps the blood flowing through the veins to deliver to the muscles. Basically keeping the muscles and veins pumped while the supplement flows through and helps to expand the muscle. Mostly used in supps with creatine and dextrose or ALA (Alpha lipolic acid), the dextrose or ALA basically causes an insulin spike in your body to force it to absorb more of the creatine and the NO (Nitric Oxide) pump keeps the veins and muscles expanded for better absorbtion.
i got to the gym about 5 days a week. Diet is the most important part of getting a good body. if your wanting to loose some wieght and work on your stomach than start running. Run after your gym workouts, not before. Its good to take a protien shake right after you get out of the gym and take in some carbs also. You needs carbs after the gym. As far as a workout plan, what was listed is a good plan. I wouldn't worry about Muscle Tech or anything like that. The only thing i take is NitroTech Night Time. Its a slow actting form of protien. So when i sleep i'm still kinda getting some nutirents. It takes time and dedication though. Oh, and 2 meals a day is bad. Try and eat 5-6 small meals a day. Good luck.
Swifty
OOOH, thanks for clearin that up, LOL!!
whatever dude? 1,000,000 says you suck my dick while Fox News reports it
As far supplements like creatin and stuff Is that stuff really safe. I mean I'm 18, so I'm old enough, but still is it safe to take and is it like a certain amt of time u take. Cuz a friend of mine he got a baseball scholarship to GSU, and he used to take creatine and he would use it for 3 weeks then go w/o it for 3 weeks and so on.
I would suppose its safe since a lot of ppl use it and its still on the market.
whatever dude? 1,000,000 says you suck my dick while Fox News reports it
Creatine isn't a big deal. If you take Creatine you need to start drinking a lot of water. Water is what will fuel your Creatine. I'm also taking Creatine right now. Its safe for you to take it. The only time you need to worry about taking supliments is if you start taking phormones or steriods.
Swifty
Alright guess I'll be picking up a jar of that from GNC today.
whatever dude? 1,000,000 says you suck my dick while Fox News reports it
i want to go...
I used to does that count?
VAL FOR PRESIDENT
i kickbox 6 days a week when im in mville...i run 3-4 times a week
"Yeah, I'm cocky and I am arrogant. But that doesn't mean I'm not a nice person." ~Jeremy Roenick
Make sure whatever kind you get has the Creapure logo on it, near the information part. Creatine is completely safe as long as it's used responsibly, creatine is actually found in the body naturally and in a lot of meats (red meats). I'd actually recommend going with 6 weeks on and 2 off, because initially they say to do your loading phase with the Creatine for the first week to get it into your system. The thing with regular creatine though is that you're gonna need something as a "delivery" system. Theres a few supplements out there that have it all combined in one so you dont have to buy the creatine, dextrose, ALA etc. all seperately. The one I'd stronly recommend is the Vitargo-CGL that I posted a link to earlier. Whatever you do STAY AWAY FROM CELL-TECH!! GNC will try their hardest for force that bullshit on you, the thing they don't tell you is a lot of the weight you gain is gonna be fat because Cell-Tech is loaded with sugar, mainly for their advertising purposes. When they make an ad that says something like "Gain 10lbs in 3 weeks!!" or whatever, the part they leave out is that 5 of it is probably fat from all the sugar. Same with the Nitro-Tech, they advertize it as a straight protein powder but they conveniently leave out that they stuck creatine in it too so they can put on their ads that it puts on more pounds than a regular protein. Don't get your supplements from GNC either, their prices are ridiculous, $60-70+tax for something you can order for $30+a few bucks shipping. Check the link I put up earlier and look into the Vitargo-CGL if you wanna go with the creatine.
Posting Permissions
Reply With Quote
