[QUOTE=Perfumly;26117913]Home gyms usually imply that you can't do any lifts that require a spotter.
That and with a home gym you don't get to meet new cool people
[editline]17th November 2010[/editline]
And unless you have a buttload of money your equipment range is going to be pretty limited with a home gym as well.
[editline]17th November 2010[/editline]
The only advantages are you get the equipment all to yourself (which isn't really a problem in a real gym provided you don't go to an overcrowded one) and if you're a social recluse you don't have to talk to anyone (Which isn't a good thing)[/QUOTE]
You can work out with a friend. He can spot you.
And tell me what exercises can't be done with a barbell, some dumbells, an adjustable bench, and a squat rack. I'm not knocking regular gyms though.
[editline]19th November 2010[/editline]
Also, what are some chest stretches? I'm having trouble stretching it after a workout.
[editline]19th November 2010[/editline]
[QUOTE=Big Dumb American;26149736]Also, I hate those guys at the gym who make obnoxiously loud hissing noises every time they lift something. You're not a faulty pneumatic lift, shut up.
[b]PFFFFFFFSSSSSSSSSSHHT![/b]
"One!"
[b]PFFFFF-[/b]
[/QUOTE]
I do that. :smith:
My weight training teacher taught us to do that, so it became habit. I only really do it when I go heavy though, because I feel like I can lift more.
reposting cause it was the last post on page 27 and this took me a fuckton of time on tinypic lol
[QUOTE=D0C H.;26152179]Could somebody give me some guidance on whether this is a good workout or not?
Every Tues, Thurs, and Sat:
20 pushups
25 sit ups
--with 35lbs--
Curl (biceps) 20/30 times
15 Shoulder lifts (15 lifting at the sides then straight forward etc..) (I have a bad shoulder and any more makes my joint feel like its going to explode)
(Im not sure what its called) 15/20 holding my arms at a right angle and lifting straight up.
now with 18lbs--
20 wrist curls
20 reverse wrist curls
I'll do that as a whole set, then repeat until im tired. Now Im not well versed in weight training. So if anybody could offer some tips on improving my routine, that would be great. Also I haven't read through all 27 pages, whats a good workout for the triceps/lats using dumbells only? Anything else you guys think I should add? Im big. 6'4"-220lbs, and I have very little fat, My chest looks like its big (i.e. I look like I have pecs) But in reality I dont really. I want to work on my strength and size. So any help at all would be appreciated. I used to work out regularly (light stuff, just to keep me fit) Once I get off my lazy butt I'll also start cardio again. And I have created my own personal diet that fits perfectly with a good workout routine. So now all I need is a good routine and Ill be set to get fit in no time!
(In reality it will take lots of time, but Im ok with that)[/QUOTE]
You`re doing way too high number of reps, keep it between 8 and 12, do sets of 3 for each exercise and start doing lifts that work more of your body instead of isolation lifts like wrist curls (these are important but not when you have 2 wrist exercises and 0 back or weighted chest exercises.
You can do triceps extensions with a dumbbell, there are many ways to do it:
[IMG]http://i53.tinypic.com/2ep4ty0.jpg[/IMG]
[IMG]http://i52.tinypic.com/2ce2cfb.gif[/IMG]
[IMG]http://i52.tinypic.com/2yvv1no.jpg[/IMG]
[IMG]http://i55.tinypic.com/el31g7.jpg[/IMG]
oh and for lats do single hand rows:
[IMG]http://i51.tinypic.com/mr7r41.gif[/IMG]
oh and if doing 10 or so reps for the 3 sets is too easy just step up the weight
[QUOTE=Kel|oggs;26152608]I really need to work on my upper body, my legs, are fine, I can do 400lbs with a Leg Press Machine, 21 times in a row, More than basically anyone in my class, but i'm all fat on my stomach and mainly only my stomach, and a little on my thighs, but I have this baby shaped belly, and I need to get rid of it.[/QUOTE]
Leg press is pussy shit, do squats and deadlifts.
So I just had a beer and thought it may affect my gains.
Will 1 beer per week or so do anything serious/noticeable for me?
No.
[QUOTE=NotMeh;26159238]So I just had a beer and thought it may affect my gains.
Will 1 beer per week or so do anything serious/noticeable for me?[/QUOTE]
The only 2 things in beer that could negatively affect you are calories (if you`re on a cut) and the alcohol. It lowers testosterone and dehydrates you and shit but one beer is fine, I think even 3 would be fine, I`m used to having about 10-15 drinks when I go out to party once a week but now I`m cutting down for working out.
Alright, thanks guys.
Also what would be the best alcohol to drink while bodybuilding (I'm on a bulk right now by the way).
Here's my general routine, see any problems with it?
5 sets, 5 reps per set
Squat
Bench Press
Deadlift
Overhead Press
Lateral Pulldown
[url="http://www.pfcfitnessequipment.com/view_item.aspx?pid=1459"]Abdominal Machine[/url] [i](I can do normal situps/crunches all day without feeling anything and without improvement. For whatever reason, I can do hundreds of them consecutively without tiring. It's not that my abs are strong, I just think it has something to do with my modified body shape. I need a machine like this one to make progress on abs)[/i]
After each workout I bike for fifteen minutes to flush some of the acid buildup. I can't do much more than that, cardiowise, because of my bum heart, but it's enough to keep me from stiffening up too badly the next day.
I'm trying to get a workout routine that targets all the major muscle groups, to build the basic frame needed to start effectively doing isolation exercises. I've only been doing this routine for a few weeks, and I can't say I've seen any major changes physically, but I [i]am[/i] becoming stronger. I aim to add five pounds to each exercise every time I go to the gym. If I cannot complete the full five sets after I've added weight, I remain at that weight until I can (usually takes two trips, tops--with the exception of the overhead press, which is really slow going).
After each workout I drink a protein shake and a gainer (the only way I can meet the caloric needs set in place by my trainer). Am I doing anything wrong? Am I missing anything? Any recommendations at all?
i honestly still recommend doing a split. Instead of working a little of each muscle group. Also five sets is a lot. You need variety and less amount of set to work every little piece of the desired muscle, otherwise you risk muscle fatigue (this is only a problem in the long term, obviously)
[editline]19th November 2010[/editline]
Also, are you doing a warm up weight before each of the work outs? If not try doing five pounds lighter or so than what you're wanting to do.
Also, five reps is kind of a low amount of reps depending on the exercise. You do want some endurance.
[QUOTE=NotMeh;26159569]Alright, thanks guys.
Also what would be the best alcohol to drink while bodybuilding (I'm on a bulk right now by the way).[/QUOTE]
I don`t think there`s a `best` drink, beer has lots of calories but so do shots, I`m thinking if you mix vodka with orange juice the alcohol won`t have as bad of an effect and orange juice is healthy sooo...not too sure though
[QUOTE=VQ35HR;26152589]You`re doing way too high number of reps, keep it between 8 and 12, do sets of 3 for each exercise and start doing lifts that work more of your body instead of isolation lifts like wrist curls (these are important but not when you have 2 wrist exercises and 0 back or weighted chest exercises.
oh and if doing 10 or so reps for the 3 sets is too easy just step up the weight[/QUOTE]
Ok, thanks.
Hows this sound?
[b]Chest and Back[/b]
Flat Bench 4/6-8
Reverse-grip bench 4/6-8
Decline Smith 4/6-8
DB Flyes 3/10
Pushups 3/failure
Lat Pulldown 4/10,8,6,4
One arm DB row 4/10,8,6,4
T-bar row 4/10,8,6,4
Cable seated row 4/10,8,6,4
Pull ups 3/failure and then 5 negative reps.
[b]Shoulders[/b]
Barbell Overhead press 4/6-8
Arnold Press 3/12
Lateral Raise 3/10
Front raise 3/10
Reverse Flys 3/10
Shrugs 4/6-8
[b]Biceps and Triceps[/b]
Close grip Bench 4/8-10
Lying Tricep Ext. 4/8-10
Cable Pressdown 4/8-10
EZ bar curl 3/8-10
Incline DB curl 3/8-10
Hammer curl 3/8-10
Reverse Curl 3/15-20
Wrist curl 3/15-20
[b] Legs [/b]
Squat 4/12
Leg Press 4/12
Hack Squat 3/10
Leg Extension 3/10
Hamstring Curls 3/10
Calf Raises 3/20
[b]Edit:[/b] Forgot to put my 1rm.
Bench: 210
Deadlift: 250ish (haven't done them in a long time)
Squat: 200-230 (haven't maxed squat ever)
Bodyweight: 128lbs
How long you've been working out: 2 years seriously but 4 years overall
Why you workout: Always been small an just want to get bigger
[QUOTE=Binsky;26159959]i honestly still recommend doing a split. Instead of working a little of each muscle group. Also five sets is a lot. You need variety and less amount of set to work every little piece of the desired muscle, otherwise you risk muscle fatigue (this is only a problem in the long term, obviously)
[editline]19th November 2010[/editline]
Also, are you doing a warm up weight before each of the work outs? If not try doing five pounds lighter or so than what you're wanting to do.
Also, five reps is kind of a low amount of reps depending on the exercise. You do want some endurance.[/QUOTE]
5 sets of five reps with the most amount of weight you can handle is what was recommended for bulking up by the trainer, when I started this. He said to work out in this method for some time to build the bulk you want, and [i]then[/i] switch to lighter weight, lets sets, and more reps in order to refine the raw mass into toned muscle. Unfortunately, I don't have regular access to the guy, so I can't ask him if the exercises I'm doing are in line right now. I'm comfortable with five sets of five reps, it always leaves me feeling like I've gotten a good workout, and I do see quick increases in strength on most of the exercises. It's still too early to say whether I'm bulking up, though. If there [i]have[/i] been any changes in my physique, they have been subtle to the point where I can't notice them yet. I took a snapshot of myself before I started, and I'll take another one a month in, so I can see whether or not I'm making any changes.
I could do a split, but I thought working out every major muscle group with as much weight as possible every other day would yield quicker results on building overall bulk then doing focus and isolation exercises, which seem to be more for refining muscle you already have. You see, I'm skinny as fuck. I don't have any muscle to tone just yet. Is this incorrect thinking?
[QUOTE=Big Dumb American;26161279]5 sets of five reps with the most amount of weight you can handle is what was recommended for bulking up by the trainer, when I started this. He said to work out in this method for some time to build the bulk you want, and [i]then[/i] switch to lighter weight, lets sets, and more reps in order to refine the raw mass into toned muscle. Unfortunately, I don't have regular access to the guy, so I can't ask him if the exercises I'm doing are in line right now. I'm comfortable with five sets of five reps, it always leaves me feeling like I've gotten a good workout, and I do see quick increases in strength on most of the exercises. It's still too early to say whether I'm bulking up, though. If there [i]have[/i] been any changes in my physique, they have been subtle to the point where I can't notice them yet. I took a snapshot of myself before I started, and I'll take another one a month in, so I can see whether or not I'm making any changes.
I could do a split, but I thought working out every major muscle group with as much weight as possible every other day would yield quicker results on building overall bulk. Is this incorrect thinking?[/QUOTE]
Just seems like in your workout you aren't working every muscle. You wanna make sure to do compound and isolation movements, not just one or the other.
[QUOTE=swat99;26161354]Just seems like in your workout you aren't working every muscle. You wanna make sure to do compound and isolation movements, not just one or the other.[/QUOTE]
I'm not focusing on any specific muscles, what I'm doing is focusing on working the major muscle groups with the key multi-joint exercises. The squat, deadlift, bench press, lateral pulldown, overhead press, and the abdominal machine work every major muscle group: legs, back, chest, arms, shoulders, core, etc, etc. The only muscles this routine doesn't seem to stress much are the triceps, and I'm experimenting with different exercises to see what can touch on those a bit more effectively.
[b]edit[/b]
Not trying to argue, just trying to explain my reasoning. If it's totally off, please let me know. My trainer had said that, for beginners, it's a good idea to spend some time strengthening your entire body through these big multi-joint exercises before jumping into the refining and toning phase of isolation exercises like the curl. I'm looking for second opinions from people who also started off at square one, rather than having some natural bulk to them.
By all means listen to your trainer. Correct me if I'm wrong but you're pretty much just weaning yourself into really working out right? If so then your routine does seem like a good place to start. I would just recommend doing a split with more exercises, such as Chest/Back, Bi's/Tri's, Shoulders, then Legs with about 48 hours rest before working the same muscle group.
[QUOTE=swat99;26161669]By all means listen to your trainer. Correct me if I'm wrong but you're pretty much just weaning yourself into really working out right? If so then your routine does seem like a good place to start. I would just recommend doing a split with more exercises, such as Chest/Back, Bi's/Tri's, Shoulders, then Legs with about 48 hours rest before working the same muscle group.[/QUOTE]
Yeah, just getting started. The plan was to go with the core exercises listed above for a month or so, to build up a good base, and then to start with the split, focusing on specific muscle groups each day.
Right now I got to the gym every other day, and it takes a bit over an hour to complete my routine. I'll probably do about six weeks of this, then switch to an A, B, C routine--going every day, but cycling through the A group, B group, and C group of exercises, to ensure that I'm constantly working [i]something[/i], but that I'm giving each group at least 48 hours rest before it comes up again.
I consumed 55 more grams of protein that I am meant to. I was hungry. Am I going to be OK? Something already hurts inside me...
you are going to die
[QUOTE=AnemoneS2;26163772]I consumed 55 more grams of protein that I am meant to. I was hungry. Am I going to be OK? Something already hurts inside me...[/QUOTE]
You'll be fine. Excess protein that you don't use will just turn into fat. It's not good for your kidneys either, but you should be fine.
[QUOTE=GamerKiwi;26164777]You'll be fine. Excess protein that you don't use will just turn into fat. It's not good for your kidneys either, but you should be fine.[/QUOTE]
that`s a myth it doesn`t turn into fat
[editline]20th November 2010[/editline]
[QUOTE=AnemoneS2;26163772]I consumed 55 more grams of protein that I am meant to. I was hungry. Am I going to be OK? Something already hurts inside me...[/QUOTE]
your body can only metabolize so much protein at a time, for an average male you`d need to have like 300 grams of protein per day to affect your kidney negatively
[QUOTE=VQ35HR;26168165]
your body can only metabolize so much protein at a time, for an average male you`d need to have like 300 grams of protein per day to affect your kidney negatively[/QUOTE]
300+ grams of protein a day isn't bad. On my old diet I was eating close to 330 and had no negative effects whatsoever.
Maxed out on squat today, it was the first time I had squatted a single pound of weight without a squat box in 5 months and I added 30 lbs to my squat (For 345)
So, current stats -
200 Bench
445 Deadlift
345 Squat
I really don't care about having a high max on bench, my upper body isn't weak its just that I can't get excited about maxing like I do on deadlift and squat. Hopefully I'll do a heavy duty deadlift cycle this winter and add more to my deadlift max (my ultimate goal is 500.)
[QUOTE=VQ35HR;26168165]that`s a myth it doesn`t turn into fat
[/QUOTE]
It can.
Protein = 4 calories per gram.
Excess calories = gain in fat.
Therefore excess protein = gain in fat.
[QUOTE=StormHammer;26170055]Maxed out on squat today, it was the first time I had squatted a single pound of weight without a squat box in 5 months and I added 30 lbs to my squat (For 345)
So, current stats -
200 Bench
445 Deadlift
345 Squat
I really don't care about having a high max on bench, my upper body isn't weak its just that I can't get excited about maxing like I do on deadlift and squat. Hopefully I'll do a heavy duty deadlift cycle this winter and add more to my deadlift max (my ultimate goal is 500.)[/QUOTE]
Nice.
Right now my maxes are
150 Bench (Retried my max today, I may have actually been able to do another 5 pounds.)
285 deadlift
205 Squat (Probably higher now since I've been able to do 3 reps on that weight recently)
So, I started weightlifting 4 days out of the week for football. My max is 115, which is pretty sad. Although for someone who wasn't weightlifted before like September, it ain't so bad.
[QUOTE=The Great Ghast;26171352]So, I started weightlifting 4 days out of the week for football. My max is 115, which is pretty sad. Although for someone who wasn't weightlifted before like September, it ain't so bad.[/QUOTE]
115 pounds curling? Squat? Leg Press? Bench?
ah yes, a weightlifitng thread, this is relevant
last time I checked I squat 345 and bench 210, deadlift like 415 on a good day. I can shrug 600 for some fucking reason.
football players have unlimited access to my school's weightroom, it's nice as fuck
[QUOTE=GamerKiwi;26164777]You'll be fine. Excess protein that you don't use will just turn into fat. It's not good for your kidneys either, but you should be fine.[/QUOTE]
There's never actually been any evidence to support that. People confuse increased kidney workrate (which happens with more food regardless of macronutrient) with "kidney damage".
[QUOTE=GamerKiwi;26171276]It can.
Protein = 4 calories per gram.
Excess calories = gain in fat.
Therefore excess protein = gain in fat.
Nice.
Right now my maxes are
150 Bench (Retried my max today, I may have actually been able to do another 5 pounds.)
285 deadlift
205 Squat (Probably higher now since I've been able to do 3 reps on that weight recently)[/QUOTE]
Are those bench presses dumb bells or barbells?
[QUOTE=VQ35HR;26160098]I don`t think there`s a `best` drink, beer has lots of calories but so do shots, I`m thinking if you mix vodka with orange juice the alcohol won`t have as bad of an effect and orange juice is healthy sooo...not too sure though[/QUOTE]
In such a case vodka and orange juice is no better than coke and rum. It's still strong alcohol and sugar, your body doesn't give a fuck where it's from.
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