• Weightlifting/Bodybuilding Thread
    4,999 replies, posted
[QUOTE=VQ35HR;26602272]shoulder flies-they`re the ones that I feel the most[/QUOTE] shoulder flies and lateral raises seem to be synonymous
[QUOTE=VQ35HR;26596524]looking good dude! but remember, you can change those (add or remove stuff at anytime) good luck[/QUOTE] Thanks, I'll try and stick to it this time. [QUOTE=JohnStamosFan;26602305]Check on Amazon for "The Men's Health Home Workout Bible" It's got a ton of workouts you can do at home.[/QUOTE] I'll check it out :D
I don't really weight lift aside from body resistance like pushups, burpees, etc. but my recruiter wants me to improve on my pull ups/chin ups. Last strength test session I was able to crank out 13, hopes for the next IST (in one month) 15-16, Right now I run down to a parking garage daily and do three sets of max chin ups on low-hanging pipes followed by a dead-arm hang for however long my body will allow. I weigh 160lbs and am about 12-15% fat. Can it be done in a month?
[QUOTE=Adamhully;26603433]Thanks, I'll try and stick to it this time. I'll check it out :D[/QUOTE] I think my copy used was 12 something, and it was in perfect condition. Good luck. [editline]10th December 2010[/editline] [QUOTE=xamllew;26603749]I don't really weight lift aside from body resistance like pushups, burpees, etc. but my recruiter wants me to improve on my pull ups/chin ups. Last strength test session I was able to crank out 13, hopes for the next IST (in one month) 15-16, Right now I run down to a parking garage daily and do three sets of max chin ups on low-hanging pipes followed by a dead-arm hang for however long my body will allow. I weigh 160lbs and am about 12-15% fat. Can it be done in a month?[/QUOTE] I can only do 3 pull ups :(
[QUOTE=NotMeh;26602752]shoulder flies and lateral raises seem to be synonymous[/QUOTE] Completely mixed up the two in my head, I thought by lateral raises you meant the front shoulder raises. If you don`t do those, try them [editline]10th December 2010[/editline] [QUOTE=xamllew;26603749]I don't really weight lift aside from body resistance like pushups, burpees, etc. but my recruiter wants me to improve on my pull ups/chin ups. Last strength test session I was able to crank out 13, hopes for the next IST (in one month) 15-16, Right now I run down to a parking garage daily and do three sets of max chin ups on low-hanging pipes followed by a dead-arm hang for however long my body will allow. I weigh 160lbs and am about 12-15% fat. Can it be done in a month?[/QUOTE] It`s completely possible if you practise a few times a week, since you can already do 13, 15 is only 2 more and if you stick to your program and push yourself on each set then your max will increase. Good luck
[QUOTE=NotMeh;26602752]shoulder flies and lateral raises seem to be synonymous[/QUOTE] you could try Arnold press and pull overs [editline]10th December 2010[/editline] [QUOTE=Perfumly;26589053]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] i know that a full ab day isn't very common place but i really see much more improvement in my abdominal strength overall from it. i recommend you try it and if you don't like it feel free to change it up, man. Do what's best for you I'll write up a nice schedule shortly, i'm fixing to go home for break. [editline]10th December 2010[/editline] [QUOTE=Perfumly;26589053]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] Well now my ride is running late so i'll try to see if i have time to write one up Back/Bi's/Forearms- Preacher curls 3 sets Pull ups (weighted or not preferably wide grip (also if you want to work forearms a bit you can try to do 3 finger, 2 finger or 1 finger) 3 sets endurance curls- (not sure on the actual name but basically you have two weights in your arm that are going to be lighter than what you usually curl and then hold one weight up making a 90 degree angle with your bicep and forearm while you curl with the other then switch arms. No break until you've done both arms) -3 sets Bent over rows- 3 sets Hammer curls- ( you don't have to try this way i'm about to tell you although i get a really good burn from it: I do two sets of three sets without break and i get my max weight for hammer curl do the first set and then go five pounds lower and do the next set and then again five pounds lower and then i take a break before the next set. But once again normal hammer curls would be fine too and if you choose not to do it this way then try with just:) 3 sets Rows (idk if you have a row machine at your gym or not but if you don't then try lying rows or something instead) 3 sets. Incline curls- 3 sets. Reverse curls- 3 sets Pronator/ supinators curls ( you curl to about a 90 degree angle and try to twist the dumbbell inward and then outward.)- 3 sets Wrist curls and reverse wrist curl super set- (3 sets of each) Chest/shoulders/tris- Bench straight- 3 sets ( you may want to interchange between doing normal and dumbbell press to give your muscles more stability so you can increase weight faster) bench decline- 2 sets bench incline- 2 sets arnold press- 3 sets skull crushers ( or tricep extensions)- 3 sets Flies straight- 3 sets ( dumbbell or cables once again change it up) cable pull down set- (do about 2 sets of each: pull downs with rope, then switch to bar, then do one hand grip, Also to change it up you can try tricep extention starting from high and/or low start) military press- 3 sets ( behind or in front of the head) flies decline- 2 sets upright row- 3 sets (you could also change this out for shoulder shrugs) flies incline- 2 sets Lat raises- 3 sets (also, try forward raises) Pull overs- 3 sets (be careful, i've thrown my shoulder out on these fuckers before) Ab/obliques Windshield Wipers- 3 sets Straight leg raises (weighted)- 3 sets Kick outs (weighted)- 3 sets forward planks 1 set ( go as long as you can and each week go five seconds longer.) side planks 1 set each side (same format as planks but add five seconds to each side) V ups (weighted)- 3 sets Bicycle crunches (weighted (ankle weights))- 3 sets Captain's chair- 2 sets of straight leg lifts/ 2 sets of side to side kicks. Incline sit ups (you can do these weighted in several different ways: hug a plate weight, throwing a medicine ball to a potential workout partner and having them throw it back, etc.)- 3 sets Side bends- 3 sets each side cable twists- 2 sets cable down ups- 2 sets cable up downs- 2 sets Leg/ lower back Squats- 3 sets Deadlift- 3 sets seated calf raises- 3 sets lunges (weighted (incline/decline))- 3 sets standing dumbbell calf raises- 3 sets (also you can do point your toes inward or outward to work more of the inner and outer part of your calves) Power squats- 2 sets Superset of leg extensions and hamstring curls- 3 sets for each calf raise machine- 3 sets Good mornings- 3 sets reverse sit ups (weighted)- 3 sets i didn't really specify reps because that's more up to you. If you're wanting to bulk just increase the weight. Higher weight lower rep.
Mother of god that is a lot of volume.
too much? i can adjust it some if you'd prefer
Man I fucking love working arms and legs, but I hate running. And by far my stam is my worst enemy. NEED TO GAIN WEIGHT AAAAAAAAAHHHHHHH. I just downed some major protein, MUST WORK OUT NOW.
I hate running as well. I love elliptical machines, so I do those for cardio.
those are actually much better for you and easier on your knees. i typically bike or play tennis before i work out.
That's why I like them. With running, my legs are dead, my knees are achy and I'm just plain out of breath before I actually break out a sweat. With elliptical machines, I can get my heart rate up, hold it for a full half hour, work up a heavy sweat and get a great workout before my legs are done for.
[QUOTE=Mr_Razzums;26615086]Man I fucking love working arms and legs, but I hate running. And by far my stam is my worst enemy. NEED TO GAIN WEIGHT AAAAAAAAAHHHHHHH. I just downed some major protein, MUST WORK OUT NOW.[/QUOTE] If you`re only having protein once a day, it should probably be after your workout (if it is fast digesting isolate). If it is slow digesting protein (egg albumen, milk, etc.) then you can have it before but most proteins are whey isolate and should be had either both before and after or just after your workout
[QUOTE=VQ35HR;26616153]If you`re only having protein once a day, it should probably be after your workout (if it is fast digesting isolate). If it is slow digesting protein (egg albumen, milk, etc.) then you can have it before but most proteins are whey isolate and should be had either both before and after or just after your workout[/QUOTE] Hmm. Well I have a bit of protein with every meal. Normally after work out I eat nuts or something. And before I have eggs/bacon etc.
eat protein err meal
[QUOTE=Binsky;26614764]too much? i can adjust it some if you'd prefer[/QUOTE] Im fairly sure I would OT with that many exercises per muscle group on each day.
well feel free to pick and choose some work outs that you want to do and drop one's you don't. The format should still be p good.
[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] Holy crap, what kind of diet did you eat? I'm trying to gain weight cause I play O line (currently 5'5" and 150 and only 14(still a freshman)). Been lifting for a while now, and if I don't have time to lift I do pushups and situps. I eat protein everyday and also my fruits and veggies and grains and all that. I'm trying to get ready for JV right now, and maybe even varsity. But I mean I still have time to grow. So should I just let my body develop, or continue with lifting? Right now I'm squatting 160, bench is 125, poweclean is 95, deadlift is 135
[QUOTE=ubertaco;26616875]Holy crap, what kind of diet did you eat? I'm trying to gain weight cause I play O line (currently 5'5" and 150 and only 14(still a freshman)). Been lifting for a while now, and if I don't have time to lift I do pushups and situps. I eat protein everyday and also my fruits and veggies and grains and all that. I'm trying to get ready for JV right now, and maybe even varsity. But I mean I still have time to grow. So should I just let my body develop, or continue with lifting? Right now I'm squatting 160, bench is 125, poweclean is 95, deadlift is 135[/QUOTE] you will hear mixed things about working out earlier than the age of 16: some people will encourage it because it gives you a headstart on things and many people have not had any problems working out at a young age, but others will say that if you`re under 16 just stick to bodyweight exercises because giving your joints and bones extreme workloads at time of development is a no-no I agree with the second one but whatever floats your boat really all the people I know who started working out early are short as fuck though, lol
Whew did a pretty good workout tonight, normally do it in the morning. I've gotten to a point where I can do sets of one arm pullups. Unfortunately for me, I don't have a curl bar or a bench press. So 90% of my workouts consist of rotating between 3 forms of pushups, situps, and pullups. Every time I pass my pullup bar in my house I do 5-10. Throughout the week I do tons.
I started working out and my 12 year old brother (not wanting to seem weak) started too. Im trying to tell him that he is to young but he will not listen. what should I do?
[QUOTE=imasillypiggy;26617083]I started working out and my 12 year old brother (not wanting to seem weak) started too. Im trying to tell him that he is to young but he will not listen. what should I do?[/QUOTE] It's never too early to get fit tbh. I personally wish I started when i was 12. Let him do it.
[QUOTE=imasillypiggy;26617083]I started working out and my 12 year old brother (not wanting to seem weak) started too. Im trying to tell him that he is to young but he will not listen. what should I do?[/QUOTE] If he's serious about it let him try it out, just make sure he has proper form
[QUOTE=imasillypiggy;26617083]I started working out and my 12 year old brother (not wanting to seem weak) started too. Im trying to tell him that he is to young but he will not listen. what should I do?[/QUOTE] Just have him do pushups, situps, etc. Don't let him use major weights.
It is progress shot time currently still 160lbs, but I think I'm just losing a bit of fat. [img]http://imgur.com/4rLwr.png[/img] and also sidebyside [url]http://gyazo.com/3dab4320f099babc658750bf77d0a205.png[/url]
Good work perfumely keep it up :)
[QUOTE=Mr_Razzums;26617082]Whew did a pretty good workout tonight, normally do it in the morning. I've gotten to a point where I can do sets of one arm pullups. Unfortunately for me, I don't have a curl bar or a bench press. So 90% of my workouts consist of rotating between 3 forms of pushups, situps, and pullups. Every time I pass my pullup bar in my house I do 5-10. Throughout the week I do tons.[/QUOTE] you can do SO many things with a pullup bar it`s ridiculous: wide grips, inside grips, typewriters, windshield wipers, muscle ups etc etc etc just look it up [editline]11th December 2010[/editline] [QUOTE=imasillypiggy;26617083]I started working out and my 12 year old brother (not wanting to seem weak) started too. Im trying to tell him that he is to young but he will not listen. what should I do?[/QUOTE] is he doing weighted heavy stuff or just bodyweight???
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Why do you have massive arms and pecs the size of mine [editline]11th December 2010[/editline] and extreme upper body vascularity but no lower body vascularity/no lower abs/no adonis belt Not judging but do you take roids [editline]11th December 2010[/editline] Because all the visual cues are popping up
What the hell is wrong with your right nipple?
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