[QUOTE=Binsky;26568129]he works out at home
[editline]8th December 2010[/editline]
and honestly, i still recommend doing ab exercises. A lot of my friends don't and my abs (lower abs especially) are able to lift almost twice as much as them.[/QUOTE]
absolutely nothing seems to hit my abs anymore
pull-ups are the only exercise that get my abs sore
have you ever tried windshield wipers? They're a lower ab/ oblique exercise.
What do you typically do for abs?
Leg raises, reverse crunches and weighted crunches.
also every single "lower abs" exercise didn't do shit to my lower abs.
do you do the leg raises weighted?
[editline]8th December 2010[/editline]
try doing a larger variety of ab work outs too. Changing it up can really help
What's a good way to start working out? I'm like 5'6 tall and weight 114, so i'm a skinny fuck.
If you're wanting to get overall stronger try to make your own "split" which is basically what muscles you work on what days.
Mine for example:
Mon-rest
tues- abs/obliques
wed- rest
thurs- legs/ lower back
fri-chest/shoulders
sat- triceps
sun-back/ bi's/ forearms
Prob shouldn't be doing any form of an intense split as a beginner. Maybe make two workouts and alternate between them.
ie. monday, wednesday, and friday
Week 1:
M: Workout A
T: Rest
W: Workout B
T: Rest
F: Workout A
S: Rest
S: Rest
Week 2
M: Workout B
T: Rest
W: Workout A
T: Rest
F: Workout B
S: Rest
S: Rest
Hey guys, i know some of you are quite experienced here so i was wondering if any of you could please help me?
You see, last winter i was attending the gym about 3 times a week. It was going fine i guess but i lost motivation. So now its been 1 year and i'm looking to get back into fitness without the use of a gym. So I'm looking to just give my body some shape and increase my core strength. The places where i would like to increase my strenth and size would be my;
- Arms (Biceps, Triceps)
- Chest (Or boobs if you like)
- Abs (Torso, abdomen, six-pack, whatever you like)
- Shoulders/Back if necessary, i don't want to be misshaped, if you know what i mean.
I'm not too bothered about my legs, as i will be going swimming, jogging and on long bike rides.
I have some dumbbells and an exercise mat.
So if someone could make me a weekly schedule or something, that would be great! (EG Push ups one day, dumbbells another day).
Is Whey protein also worth getting?
Thanks.
[QUOTE=Adamhully;26575730]Hey guys, i know some of you are quite experienced here so i was wondering if any of you could please help me?
You see, last winter i was attending the gym about 3 times a week. It was going fine i guess but i lost motivation. So now its been 1 year and i'm looking to get back into fitness without the use of a gym. So I'm looking to just give my body some shape and increase my core strength. The places where i would like to increase my strenth and size would be my;
- Arms (Biceps, Triceps)
- Chest (Or boobs if you like)
- Abs (Torso, abdomen, six-pack, whatever you like)
- Shoulders/Back if necessary, i don't want to be misshaped, if you know what i mean.
I'm not too bothered about my legs, as i will be going swimming, jogging and on long bike rides.
I have some dumbbells and an exercise mat.
So if someone could make me a weekly schedule or something, that would be great! (EG Push ups one day, dumbbells another day).
Is Whey protein also worth getting?
Thanks.[/QUOTE]
Day 1:Chest/tris: Pushups, decline pushups, triangle pushups, dips, triceps extensions
Day 2:Back/bis: Curls, Hammer curls, single arms rows
Day 3:Shoulders/Abs: shoulder press, shoulder flies, shoulder raises, crunches, bicycles, leg raises, plank
[editline]9th December 2010[/editline]
Oh and all of those you can add or remove exercises to each one really I just put some basic stuff.
Whey protein IS worth getting if you get a quality brand and work out a lot, if you're just going once in a while at home just have some mixed nuts or chicken breast.
[QUOTE=Adamhully;26575730]Hey guys, i know some of you are quite experienced here so i was wondering if any of you could please help me?
You see, last winter i was attending the gym about 3 times a week. It was going fine i guess but i lost motivation. So now its been 1 year and i'm looking to get back into fitness without the use of a gym. So I'm looking to just give my body some shape and increase my core strength. The places where i would like to increase my strenth and size would be my;
- Arms (Biceps, Triceps)
- Chest (Or boobs if you like)
- Abs (Torso, abdomen, six-pack, whatever you like)
- Shoulders/Back if necessary, i don't want to be misshaped, if you know what i mean.
I'm not too bothered about my legs, as i will be going swimming, jogging and on long bike rides.
I have some dumbbells and an exercise mat.
So if someone could make me a weekly schedule or something, that would be great! (EG Push ups one day, dumbbells another day).
Is Whey protein also worth getting?
Thanks.[/QUOTE]
I'm the same as this guy, except I definitely need legs in there. Tried making my own stuff for the past 1-2 weeks but I really need someone more experienced to come up with some weekly schedules for me. Any help would really be appreciated
Edit: Actually I do have a small workout station at my house that has capabilities for squats/bench/pec-dec/pull-down/dips. Also have a standard barbell. So anything anyone can come up with for what I have?
Day 1: Chest, tri, shoulder- Bench (straight decline and incline), dips (you can do weighted even without a weight vest or belt if you want by resting the dumbbell on your feet), flies( straight decline and incline, military press, skull crushers/ tricep extension, and shoulder raises.
Day 2: Back, bi, forearms- Curls (preacher, hummer, twisting), Pull ups (possibly weighted in the same way), bent over row, reverse curls, wrist curls, reverse wrist curls, and twisting pronators
Day 3: legs and abs: Squat, leg raises, dead lifts, kick outs, planks, power/ jumping squats, incline sit ups, lunges, calf raises, v ups
What do you guys think of mine?
Monday: Mostly push lifts, emphasis on upper-body.
Flat Benchpress 3x5 (2 warm-up sets, one full out set)
Tricep Pulldowns 8x3
Lateral Raises 2x8
Dumbbell Press (2x12)
Military Press (5x5)
Incline Bench (2x12)
Skullcrushers (5x5)
Decline Bench (2x12)
Tuesday: Mostly pull lifts (Emphasis on lower back and legs)
Squat - 3x5
Dead - 1x5
T-Rows - 8x4
Pull-ups 3 sets until failure OR Lat Pulldowns 10x3
Leg Extensions (10x3)
Standing Calf Raises (10x3)
Bicep Curls (10x3) Sometimes switch it with Preacher Curls (8x4)
and I do ab work whenever I feel like it but I get most of the ab work I need from core lifts because I don't use any gear/straps
I do monday's workout again on wednesday and tuesday's workout again on thursday, then I have three rest days. The reason I have 4 conseq workout days is because it's all my schedule really allows. I can only get to the gym monday-thursday.
[QUOTE=Perfumly;26584371]What do you guys think of mine?
I do monday's workout again on wednesday and tuesday's workout again on thursday, then I have three rest days. The reason I have 4 conseq workout days is because it's all my schedule really allows. I can only get to the gym monday-thursday.[/QUOTE]
Push/pull splits are very beginner-like, and are only very good if you don't have much time during a week, or you are just starting lifting. If you've been lifting for at least 3 months and you aren't a total idiot, I'd honestly recommend switching to a better routine.
Do a 3-day or a 4-day split, something better. In fact, having read your post more, you should probably do something like Legs, Chest/shoulders, Back, Arms or something to that similarity.
[QUOTE=VQ35HR;26578444]Day 1:Chest/tris: Pushups, decline pushups, triangle pushups, dips, triceps extensions
Day 2:Back/bis: Curls, Hammer curls, single arms rows
Day 3:Shoulders/Abs: shoulder press, shoulder flies, shoulder raises, crunches, bicycles, leg raises, plank
[editline]9th December 2010[/editline]
Oh and all of those you can add or remove exercises to each one really I just put some basic stuff.
Whey protein IS worth getting if you get a quality brand and work out a lot, if you're just going once in a while at home just have some mixed nuts or chicken breast.[/QUOTE]
Thanks man, I'll give this a try :D. I think my schedule will be Sunday, Tuesday and Thursday. Seems to be the most convenient. I'll admit some of those you mentioned I've never heard of before, but nothing a quick google can't fix :).
I really don't work out anymore, but i played American Football for years, since i was four in fact, and working out was part of my daily routine...I played both sides of the ball, both offensive and defensive lineman....i come from a bigger family, but not everyone is overweight, we're just overall big....in my heyday I could bench 300lbs, squat 550lbs, and leg press 600lbs, i wasn't the strongest kid there, but goddammit i was beast...I'm 6'2", and I weigh 208lbs now, i did weigh 230lbs, but a lot came off after i graduated from high school this past year....Weight Lifting takes a lot of dedication, hard work, and attention to form and detail....take the time to learn how to properly do the lifts, learn what you should be lifting, alternate different lifts everyday, and for gods sake make sure your eating a healthy, high calorie diet, otherwise you'll get nowhere fast.
[QUOTE=Porcupine162;26584562]Push/pull splits are very beginner-like, and are only very good if you don't have much time during a week, or you are just starting lifting. If you've been lifting for at least 3 months and you aren't a total idiot, I'd honestly recommend switching to a better routine.
Do a 3-day or a 4-day split, something better. In fact, having read your post more, you should probably do something like Legs, Chest/shoulders, Back, Arms or something to that similarity.[/QUOTE]
I've been lifting around 3 months and I don't think I'm a total idiot. Going to try to switch to a better four day split I suppose. How should I do a split without adding too much volume?
[QUOTE=Perfumly;26584371]What do you guys think of mine?
Monday: Mostly push lifts, emphasis on upper-body.
Flat Benchpress 3x5 (2 warm-up sets, one full out set)
Tricep Pulldowns 8x3
Lateral Raises 2x8
Dumbbell Press (2x12)
Military Press (5x5)
Incline Bench (2x12)
Skullcrushers (5x5)
Decline Bench (2x12)
Tuesday: Mostly pull lifts (Emphasis on lower back and legs)
Squat - 3x5
Dead - 1x5
T-Rows - 8x4
Pull-ups 3 sets until failure OR Lat Pulldowns 10x3
Leg Extensions (10x3)
Standing Calf Raises (10x3)
Bicep Curls (10x3) Sometimes switch it with Preacher Curls (8x4)
and I do ab work whenever I feel like it but I get most of the ab work I need from core lifts because I don't use any gear/straps
I do monday's workout again on wednesday and tuesday's workout again on thursday, then I have three rest days. The reason I have 4 conseq workout days is because it's all my schedule really allows. I can only get to the gym monday-thursday.[/QUOTE]
porcupine is kind of right, you're probably going to want to change that split to a more advanced split soon.
If you can only go mon- thurs maybe try something like this:
Mon-Back/Bi's/Forearms
Tues- Chest/ shoulders/ tri's
Wed- Abs/Obliques
Thurs- Legs/ lower back
If you want i can recommend some work outs for you for these days too.
lol, just did weighted crunches with 2 dumbbells instead of 1 (total of ~20kg)
seemed to do the trick as it was painfully hard to do even 5 reps
also what the fuck is up with my shoulders? They are the second body part that never gets sore no matter how hard I train them.
The next day after I do my shoulder workout my traps get absolutely destroyed but my delts act like nothing happened at all.
[QUOTE=Binsky;26588292]porcupine is kind of right, you're probably going to want to change that split to a more advanced split soon.
If you can only go mon- thurs maybe try something like this:
Mon-Back/Bi's/Forearms
Tues- Chest/ shoulders/ tri's
Wed- Abs/Obliques
Thurs- Legs/ lower back
If you want i can recommend some work outs for you for these days too.[/QUOTE]
Sounds good to me. Think you could cook up a routine that would be better for mass gain? ie. 8-12 rep range on most things. ('cept squats/deads)
[editline]9th December 2010[/editline]
Though a day dedicated to abs/obliques isn't quite kosher. I don't need that at all.
[QUOTE=BT@rd;26584833]I really don't work out anymore, but i played American Football for years, since i was four in fact, and working out was part of my daily routine...I played both sides of the ball, both offensive and defensive lineman....i come from a bigger family, but not everyone is overweight, we're just overall big....in my heyday I could bench 300lbs, squat 550lbs, and leg press 600lbs, i wasn't the strongest kid there, but goddammit i was beast...I'm 6'2", and I weigh 208lbs now, i did weigh 230lbs, but a lot came off after i graduated from high school this past year....Weight Lifting takes a lot of dedication, hard work, and attention to form and detail....take the time to learn how to properly do the lifts, learn what you should be lifting, alternate different lifts everyday, and for gods sake make sure your eating a healthy, high calorie diet, otherwise you'll get nowhere fast.[/QUOTE]
eat a lot, sleep enough, workout hard
main rules lol
oh and those are impressive lifts but a 600 leg press with a 550 squat? I only squat 225-250 and I can leg press 500-600 pounds, I think you're mixing something up lol
[editline]9th December 2010[/editline]
[QUOTE=Binsky;26588292]porcupine is kind of right, you're probably going to want to change that split to a more advanced split soon.
If you can only go mon- thurs maybe try something like this:
Mon-Back/Bi's/Forearms
Tues- Chest/ shoulders/ tri's
Wed- Abs/Obliques
Thurs- Legs/ lower back
If you want i can recommend some work outs for you for these days too.[/QUOTE]
that`s a pretty good split but why have a whole abs/obliques day?
you can do abs/obliques and something else, I can't imagine abs/obliques taking anymore than 30-40 minutes in total (and that's with doing a LOT of things)
[editline]9th December 2010[/editline]
[QUOTE=NotMeh;26588359]lol, just did weighted crunches with 2 dumbbells instead of 1 (total of ~20kg)
seemed to do the trick as it was painfully hard to do even 5 reps
also what the fuck is up with my shoulders? They are the second body part that never gets sore no matter how hard I train them.
The next day after I do my shoulder workout my traps get absolutely destroyed but my delts act like nothing happened at all.[/QUOTE]
what do you do for your shoulders?
If you guys are ever lacking motivation this is what I do, I look up people that had similar body types to me and the changes they have made, for instance Joseph Rakich, he is a huge inspiration he started off as a massive ecto and 2 1/2 years later hes ripped, I watch videos ad read interviews of people like this and it always gives me tons of motivation, give it a try.
[URL=http://img139.imageshack.us/i/jesphrak.jpg/][IMG]http://img139.imageshack.us/img139/1225/jesphrak.jpg[/IMG][/URL]
I'm joining the powerlifting club this year. I'm not sure if I'll be on par with the other lifters, but it sounds like fun.
Anywars, I'm thinking of trying a split for my next workout, should I? I workout 4 times a week after school and 5 days a week in weight training class.
How should I do it?
I'm thinking about doing this as a general routine:
Chest, deltoids and arms:
Incline sit-ups
Oblique side bends
Bench press
Dumbbell flies
Military press
Dumbell curls
Triceps extension
Legs:
Squats
Deadlift/Romanian deadlift (I'll alternate between them)
Bench sit-ups
Twisting sit-ups
One legged calf raises
Leg extensions? (Maybe, if I have some extra time)
Back and arms:
Sit-ups
Oblique side bends
One armed rows
Bench rows
Lat pulldowns
Dumbell curls
Triceps extensions
I haven't figured out the particulars, but with most of these (Except for the core exercises, of course) I'm trying to do low reps with heavy weights. I'm trying to gain strength and lose fat.
[editline]9th December 2010[/editline]
[QUOTE=Proj3ct_ZeRo;26594268]If you guys are ever lacking motivation this is what I do, I look up people that had similar body types to me and the changes they have made, for instance Joseph Rakich, he is a huge inspiration he started off as a massive ecto and 2 1/2 years later hes ripped, I watch videos ad read interviews of people like this and it always gives me tons of motivation, give it a try.
[URL=http://img139.imageshack.us/i/jesphrak.jpg/][img_thumb]http://img139.imageshack.us/img139/1225/jesphrak.jpg[/img_thumb][/URL][/QUOTE]
Damn...
[QUOTE=Proj3ct_ZeRo;26594268]If you guys are ever lacking motivation this is what I do, I look up people that had similar body types to me and the changes they have made, for instance Joseph Rakich, he is a huge inspiration he started off as a massive ecto and 2 1/2 years later hes ripped, I watch videos ad read interviews of people like this and it always gives me tons of motivation, give it a try.
[URL=http://img139.imageshack.us/i/jesphrak.jpg/][img_thumb]http://img139.imageshack.us/img139/1225/jesphrak.jpg[/img_thumb][/URL][/QUOTE]
Wow, that's pretty amazing. My body is kind of like his atm, except not as skinny and pale.
[QUOTE=Proj3ct_ZeRo;26594268]If you guys are ever lacking motivation this is what I do, I look up people that had similar body types to me and the changes they have made, for instance Joseph Rakich, he is a huge inspiration he started off as a massive ecto and 2 1/2 years later hes ripped, I watch videos ad read interviews of people like this and it always gives me tons of motivation, give it a try.
[URL=http://img139.imageshack.us/i/jesphrak.jpg/][img_thumb]http://img139.imageshack.us/img139/1225/jesphrak.jpg[/img_thumb][/URL][/QUOTE]
roids/hgh/hormone supps?
Based off the little plan that VQ35HR made for me, i created this to print off, just to keep me reminded and on schedule. If anyone is training the same areas as me, feel free to steal it, although i only created it for personal use.
[img]http://img801.imageshack.us/img801/9479/excersiseplan.png[/img]
[QUOTE=Adamhully;26596116]Based off the little plan that VQ35HR made for me, i created this to print off, just to keep me reminded and on schedule. If anyone is training the same areas as me, feel free to steal it, although i only created it for personal use.
[img_thumb]http://img801.imageshack.us/img801/9479/excersiseplan.png[/img_thumb][/QUOTE]
looking good dude! but remember, you can change those (add or remove stuff at anytime)
good luck
[QUOTE=VQ35HR;26595835]roids/hgh/hormone supps?[/QUOTE]
No all natural apparently, here is his interview with simply shredded, also I read a forum where he was answering questions about his routine, diet, supplements etc. He has a crazy strict diet and intense routine.
[URL]http://www.simplyshredded.com/josef-rakich-interview.html[/URL]
[QUOTE=VQ35HR;26590517]
[editline]9th December 2010[/editline]
what do you do for your shoulders?[/QUOTE]
shoulder presses
upright rows
lateral raises
pretty much everything decent that is possible with dumbbells
anything I should add?
[QUOTE=NotMeh;26601126]shoulder presses
upright rows
lateral raises
pretty much everything decent that is possible with dumbbells
anything I should add?[/QUOTE]
shoulder flies-they`re the ones that I feel the most
[QUOTE=Adamhully;26575730]Hey guys, i know some of you are quite experienced here so i was wondering if any of you could please help me?
You see, last winter i was attending the gym about 3 times a week. It was going fine i guess but i lost motivation. So now its been 1 year and i'm looking to get back into fitness without the use of a gym. So I'm looking to just give my body some shape and increase my core strength. The places where i would like to increase my strenth and size would be my;
- Arms (Biceps, Triceps)
- Chest (Or boobs if you like)
- Abs (Torso, abdomen, six-pack, whatever you like)
- Shoulders/Back if necessary, i don't want to be misshaped, if you know what i mean.
I'm not too bothered about my legs, as i will be going swimming, jogging and on long bike rides.
I have some dumbbells and an exercise mat.
So if someone could make me a weekly schedule or something, that would be great! (EG Push ups one day, dumbbells another day).
Is Whey protein also worth getting?
Thanks.[/QUOTE]
Check on Amazon for "The Men's Health Home Workout Bible"
It's got a ton of workouts you can do at home.
Sorry, you need to Log In to post a reply to this thread.