Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
4,391 replies, posted
can anyone whip me up a good split for 4 days a week of lifting?
I do various body-weight exercises, and lately I seem to have plateau'd on my push ups.
Every Tuesday Thursday and Saturday I do various push-ups. Do I need to increase the frequency or take a break or something?
[QUOTE=its shortie;35029911]Smoking weed alone will have no negative impact on your body. Studies have shown that smoking weed does not decrease your lung function(I cannot attest to that, as I smoke cigarettes occasionally). Only thing you have to worry about is when you're high you aren't going to want to lift, and you are more apt to eat dirty foods and stray from your diet. Other than that you should be in good shape, I'm a prime example.[/QUOTE]
While I hate to sound like your stereotypical stoner, I honestly lift harder. It's weird. Marijuana increases blood pressure, and that combined with AR-7 pre-workout is ridiculous. Try smoking before you workout, it's fun. Makes it much more enjoyable.
[QUOTE=Heroms;35030675]I do various body-weight exercises, and lately I seem to have plateau'd on my push ups.
Every Tuesday Thursday and Saturday I do various push-ups. Do I need to increase the frequency or take a break or something?[/QUOTE]
Try harder push up variances? IMO though, if you dedicate time to bodyweight exercises, you may as well look into weight lifting. Better results.
-because i'm not allowed to give advice ever-
[QUOTE=Javascript;35030982]While I hate to sound like your stereotypical stoner, I honestly lift harder. It's weird. Marijuana increases blood pressure, and that combined with AR-7 pre-workout is ridiculous. Try smoking before you workout, it's fun. Makes it much more enjoyable.[/QUOTE]
I blaze multiple times throughout the day, daily. I find myself fairly sluggish after smoking and taking my preworkout rather than just my preworkout. It does affect everyone differently though, so I don't doubt your claims. I would like to try a very strong sativa before lifting though.
Maybe I should just start smoking weed again to help bulk up
I gained 8 pounds in 3 months because I had hardcore munchies :v:
[QUOTE=Javascript;35031119]The first number is the number of sets, the second number is the amount of reps. I just whipped this up on the spot, it might need some tweaking but it's pretty comprehensive.
Day 1:
Chest:
Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
(You can substitute a 10-8-6-4 rep cycle if you'd like, that's what I prefer.)
Biceps:
Pyramid Curls (starting with a higher weight that you can do, going down by 5 pounds each time)
Hammer Curls 10-8-6-4
Overhand Curls (curl with your forearms facing you on top of the bar) 3x10
Day 2:
Back:
Pullups 3x8
Lat Pulldowns 10-8-6-4
Triceps:
Kickbacks 3x8
Skull Crushers 10-8-6-4
Day 3:
Shoulders:
Front Raises 3x8
Side Raises 3x8
Traps:
Barbell Shrugs 3x8
Behind-the-Back Barbell Shrugs 3x8
Day 4:
Forearms:
Forearm Curls 3x8
Behind-the-back Forearm Curls 3x8
Abs:
Crunches x50
Oblique Crunches 6x4 (each side)
There ya go.[/QUOTE]
I know Zyzz didn't have the most perfect workout, but I think what he did well was do different lifts for the same muscle groups. For example, on what you wrote up, the 3 different kinds of bench press are extremely similar to the point where it's like doing 9 sets of bench press. Instead, he could do barbell bench press, dumbbell bench press, and incline flies (straight from Zyzz's routine) and he'd have 3 different chest-targeted lifts that engage different sets of stabilizer muscles and areas of the chest.
Same with the curls, they're all virtually the same, just different wrist rotations. Instead, he could do 21's, dumbell curls, and barbell curls. Maybe even chin-ups. All hit the biceps but work different stabilizer muscles so you can actually do a bit more instead of being completely burned out in certain spots.
Also don't see any leg lifts in there. You can completely eliminate any need to do ab work by throwing in squats and deadlifts, as those use the abs in stabilization.
Not trying to jump on you or anything, just a few modifications I think would make that routine a little more effective.
[QUOTE=its shortie;35029911]Smoking weed alone will have no negative impact on your body. Studies have shown that smoking weed does not decrease your lung function(I cannot attest to that, as I smoke cigarettes occasionally). Only thing you have to worry about is when you're high you aren't going to want to lift, and you are more apt to eat dirty foods and stray from your diet. Other than that you should be in good shape, I'm a prime example.[/QUOTE]
Sorry bro, that's bullshit. Cite the study so i can spergily pick holes in it's methodology.
Regardless of the content being tobacco or weed, you are breathing in smoke. It's harmful to your lungs. Tobacco in and of itself isn't harmful to your cardiovascular function, it's the combustion and repetitive inhalation of smoke.
The studies you are thinking of are the ones showing that cannabis doesn't have an increased risk factor more than Tobacco smoking does.
tl;dr if you are worried about prime cardiovascular function, vaporize your weed or eat it etc.
Nope, occasional use of cannabis shows no decrease in lung function in a long term study.
News article: [url]http://abcnews.go.com/Health/occasional-pot-smoking-harm-lung-function-time-study/story?id=15331989#.T1cJ__FDuLU[/url]
[editline]7th March 2012[/editline]
[quote]Those who smoked less than the heaviest actually saw a slight increase in air flow and lung function.[/quote]
[editline]7th March 2012[/editline]
Found the actual study as well-http://jama.ama-assn.org/content/307/2/173
"occasional and low culmative marijuana use" is not the same as "smoke weed erryday". That study shows right there in front of you that heavy cannabis smoking was associated with reduced cardiovascular function.
You can occasionally smoke a cigarette and not have any adverse effects on cardiovasular function either. Again it's not the active substances in these drugs, it's the repeated bouts of heavy smoke inhalation that cause lung damage.
Oh man an argument about weed
Not sure where I said he could "smoke weed erryday". I said that he could smoke weed and not have to worry about decreased lung function. If he starts smoking half an O every day then no shit its gonna reduce it. Smoking pot in general won't, which is what the study shows.
[QUOTE=Javascript;35031119]The first number is the number of sets, the second number is the amount of reps. I just whipped this up on the spot, it might need some tweaking but it's pretty comprehensive.
Day 1:
Chest:
Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
(You can substitute a 10-8-6-4 rep cycle if you'd like, that's what I prefer.)
Biceps:
Pyramid Curls (starting with a higher weight that you can do, going down by 5 pounds each time)
Hammer Curls 10-8-6-4
Overhand Curls (curl with your forearms facing you on top of the bar) 3x10
Day 2:
Back:
Pullups 3x8
Lat Pulldowns 10-8-6-4
Triceps:
Kickbacks 3x8
Skull Crushers 10-8-6-4
Day 3:
Shoulders:
Front Raises 3x8
Side Raises 3x8
Traps:
Barbell Shrugs 3x8
Behind-the-Back Barbell Shrugs 3x8
Day 4:
Forearms:
Forearm Curls 3x8
Behind-the-back Forearm Curls 3x8
Abs:
Crunches x50
Oblique Crunches 6x4 (each side)
There ya go.[/QUOTE]
lol what a horrible beginner routine
Fawk. I was doing a widowmaker set (20-rep squat) 3 days ago and I got a horrible headache in the back of my head. The pain is so intense I can't continue, though it goes away after few minutes. Since then I haven't been able to do a single set of anything because it strikes right away, and the weird thing is I can't even fucking fap without the pounding in the back of my head. I haven't gotten anything like this before.
After some quick googling looks like it's a common problem, but I haven't found any type of cure yet. Some have said that they have taken a few month break in sports but what the hell I can't do that. Does anyone have any experience with this? I guess I gotta go to doctor if it doesn't get away, although they aren't probably going to do anything but give me a recipe for some shitty ibuprofen.
Ehh, these'll probably be pretty stupid (and obvious) suggestions, but maybe try stretching your neck and back, go swimming (in the lake) and/or go to a sauna? Plus sleep and rest well of course.
[QUOTE=Maucer;35035420]Fawk. I was doing a widowmaker set (20-rep squat) 3 days ago and I got a horrible headache in the back of my head. The pain is so intense I can't continue, though it goes away after few minutes. Since then I haven't been able to do a single set of anything because it strikes right away, and the weird thing is I can't even fucking fap without the pounding in the back of my head. I haven't gotten anything like this before.
After some quick googling looks like it's a common problem, but I haven't found any type of cure yet. Some have said that they have taken a few month break in sports but what the hell I can't do that. Does anyone have any experience with this? I guess I gotta go to doctor if it doesn't get away, although they aren't probably going to do anything but give me a recipe for some shitty ibuprofen.[/QUOTE]
[url]http://ask.metafilter.com/62639/Exertional-Headaches[/url]
[QUOTE=Maucer;35035420]Fawk. I was doing a widowmaker set (20-rep squat) 3 days ago and I got a horrible headache in the back of my head. The pain is so intense I can't continue, though it goes away after few minutes. Since then I haven't been able to do a single set of anything because it strikes right away, and the weird thing is I can't even fucking fap without the pounding in the back of my head. I haven't gotten anything like this before.
After some quick googling looks like it's a common problem, but I haven't found any type of cure yet. Some have said that they have taken a few month break in sports but what the hell I can't do that. Does anyone have any experience with this? I guess I gotta go to doctor if it doesn't get away, although they aren't probably going to do anything but give me a recipe for some shitty ibuprofen.[/QUOTE]
Take a week off, if it's still there, take another week off. It only lasted a week when I got it once.
[QUOTE=Shovelpass;35031712]I know Zyzz didn't have the most perfect workout, but I think what he did well was do different lifts for the same muscle groups. For example, on what you wrote up, the 3 different kinds of bench press are extremely similar to the point where it's like doing 9 sets of bench press. Instead, he could do barbell bench press, dumbbell bench press, and incline flies (straight from Zyzz's routine) and he'd have 3 different chest-targeted lifts that engage different sets of stabilizer muscles and areas of the chest.
Same with the curls, they're all virtually the same, just different wrist rotations. Instead, he could do 21's, dumbell curls, and barbell curls. Maybe even chin-ups. All hit the biceps but work different stabilizer muscles so you can actually do a bit more instead of being completely burned out in certain spots.
Also don't see any leg lifts in there. You can completely eliminate any need to do ab work by throwing in squats and deadlifts, as those use the abs in stabilization.
Not trying to jump on you or anything, just a few modifications I think would make that routine a little more effective.[/QUOTE]
The feedback is always appreciated! And yeah, I wrote that half asleep last night so it's probably not up to par. The chest exercises are too close together, I agree. And yeah, forgot about legs :/ it's hard to fit enough into 4 days of lifting. I guess you could smush abs and legs together?
[editline]7th March 2012[/editline]
[QUOTE=Maucer;35035420]Fawk. I was doing a widowmaker set (20-rep squat) 3 days ago and I got a horrible headache in the back of my head. The pain is so intense I can't continue, though it goes away after few minutes. Since then I haven't been able to do a single set of anything because it strikes right away, and the weird thing is I can't even fucking fap without the pounding in the back of my head. I haven't gotten anything like this before.
After some quick googling looks like it's a common problem, but I haven't found any type of cure yet. Some have said that they have taken a few month break in sports but what the hell I can't do that. Does anyone have any experience with this? I guess I gotta go to doctor if it doesn't get away, although they aren't probably going to do anything but give me a recipe for some shitty ibuprofen.[/QUOTE]
Exertion headache. That shit SUCKS. Don't lift until it's completely gone, or you will regret it more than you have ever regretted anything.
[editline]7th March 2012[/editline]
[QUOTE=ImTerryCrews;35033838]lol what a horrible beginner routine[/QUOTE]
i apologize oh great lifting guru
please shower your wisdom upon me and give me enlightenment~
instead of being a dick about it you could point out why it's a bad beginners routine, I never claimed to be an expert
And even though you didn't claim to be one, you still thought you could give advice.
so wait, I'm not allowed to give any advice whatsoever? at all? okay, good to know
SS PP is pretty much best beginner routine . shovel pass is an idiot aswell trying to change your already disgusting routine by modify it to be more similar to zyzz's routine . beginners dont need tons of volume ( most people,as in not just beginners, dont need it either) so many exercises for the same muscle groups i assume are to hit it from different angles which is a plainly retarded concept aswell. and a routine solely of isolation makes me gag a little
[editline]7th March 2012[/editline]
it literally looks like something a 13 read old who skimmed over arnolds book would make
[QUOTE=ImTerryCrews;35036958]SS PP is pretty much best beginner routine . shovel pass is an idiot aswell trying to change your already disgusting routine by modify it to be more similar to zyzz's routine . beginners dont need tons of volume ( most people,as in not just beginners, dont need it either) so many exercises for the same muscle groups i assume are to hit it from different angles which is a plainly retarded concept aswell. and a routine solely of isolation makes me gag a little
[editline]7th March 2012[/editline]
it literally looks like something a 13 read old who skimmed over arnolds book would make[/QUOTE]
Not only that, there's literally nothing related to legs in the routine he designed. Not a squat in sight :v:
tbh i didnt even read it but when i glanced at it i gagged so i assumed the worst
Just do a normal routine ffs.
so who shouldn't just do SS PP?
people in mixed sports ( strength + endurance, like rock climbing or football or something)may need to modify it somewhat unless youre in some kind of endurance sport with no strength aspects then you prob wont have a routine anywhere close to ss pp
[QUOTE=ImTerryCrews;35036958]SS PP is pretty much best beginner routine . shovel pass is an idiot aswell trying to change your already disgusting routine by modify it to be more similar to zyzz's routine . beginners dont need tons of volume ( most people,as in not just beginners, dont need it either) so many exercises for the same muscle groups i assume are to hit it from different angles which is a plainly retarded concept aswell. and a routine solely of isolation makes me gag a little
[editline]7th March 2012[/editline]
it literally looks like something a 13 read old who skimmed over arnolds book would make[/QUOTE]
I didn't know he was looking for a beginner routine.
I thought he had already been lifting and wanted to know a 4-day split so he could fit it in with work/school or whatever. I guess I should have read more carefully, if I knew he was a beginner then I'd definitely suggest SS or SL.
even for intermediate its still a horrible routine . bad routine all around
[QUOTE=Shovelpass;35037896]I didn't know he was looking for a beginner routine.
I thought he had already been lifting and wanted to know a 4-day split so he could fit it in with work/school or whatever. I guess I should have read more carefully, if I knew he was a beginner then I'd definitely suggest SS or SL.[/QUOTE]
Why on Earth would an intermediate never once train his legs?
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