alright i'll try to cook some sort of beginner split up.
cheers mate, i appreciate it.
I'm in the same boat as you, Thorny, so that could help me out as well :)
Day 1- back, bi's, forearms
standing curls or concentration curls- 3 sets
bent over row- 3 sets
hammer curls-3 sets
lying row- 3 sets
wrist curl and reverse curl super set (a super set is where you finish one workout and then do another one without breaks)
day 2- rest
day 3- rest
day 4- legs and lower back
squats or jumping squats- 3 sets
Deadlifts- 3 sets
calf raises-3 sets
lunges or stair steppers- 3 sets
day 5- rest
day 6- chest, shoulders, tri's
dumbbell bench (if you have a bench you can do decline and incline too)- 3 sets
shoulder or arnold press- 3 sets
lying or standing tricep extension- 3 sets
pull overs or flies - 3 sets
kick back- 3 sets
day 7- rest
List of ab work outs to do 2-3 exercises of 3 sets 3 times a week make sure to have atleast a day (maybe even two) between each ab work out (feel free to incorporate them into the work out days i listed))
planks
side planks
(weighted) crunches (hold weight above you with straight arms and do a normal crunch)
(weighted) leg raises (hold the weight between your feet (be sure you have a good hold of it otherwise you could drop the weight on your face and that's the money maker))
kick outs
bicycle crunches
standing side bend
[QUOTE=shemer77;26711431]get some gloves, i cant workout without them, and chicks dig the smooth hands :p[/QUOTE]
gloves get dirty and smelly and you look dumb with them on
also, if the dumbbells are destroying your hands, then just grip tighter, which=stronger grip=bigger/stronger forearms
oh and just read about a natural bodybuilder (LOL) talking about bulking, he said it's extremely benefical and much, much easier to build muscle if you bulk, work out hard then cut instead of just clean eating and working out the whole time
also, he barely did cardio and before contest would drop 15-30 pounds in 2-4 months all through dieting....musta been some crazy diet
Bulking obviously helps with strength in a lot of different ways. First off, you're lugging around more weight every day. And secondly you have much more stored energy. I wish i could bulk up but it seems helpless for me i pretty much have to eat until i feel like i'm going to vomit and i really don't want to do that
[QUOTE=Binsky;26718985]Bulking obviously helps with strength in a lot of different ways. First off, you're lugging around more weight every day. And secondly you have much more stored energy. I wish i could bulk up but it seems helpless for me i pretty much have to eat until i feel like i'm going to vomit and i really don't want to do that[/QUOTE]
yeah that`s what I pretty much had to do, it`s a bit better now but still feel nauseous from eating so much once in a while lol
results are worth it though
yeah i've been trying to tough through it but it's difficult and not enjoyable. Who would've thought that eating would be the hardest part of working out?
[QUOTE=Binsky;26719280]yeah i've been trying to tough through it but it's difficult and not enjoyable. Who would've thought that eating would be the hardest part of working out?[/QUOTE]
and now I spend like half my day eating, and this happens wayy too often:
me, pulling out a huge bag of cashews
friend: "dude wtf is that"
me: "cashews. every 2 hours bro"
friend: "goddamn"
I don't even need my backpack for uni, yet it ends up being full pretty much everyday because of food =/
that's dedication... i used to do something like that with bananas but sometime i would forget and then a month later or so i would start to smell something rotten and i empty my bag and there's a black rotten and slimy banana. This happened several times until i finally gave up
I suck at lifting weights, my max is around 50lbs on each sides
[QUOTE=TheNuB;26719589]I suck at lifting weights, my max is around 50lbs on each sides[/QUOTE]
in what work out? bench?
Dumbbell Curls
either i'm misunderstanding you or you're trolling
[QUOTE=TheNuB;26719710]Dumbbell Curls[/QUOTE]
if you can curl dumbbells, properly, no swinging and slowly and for reps than 50lbs is pretty good
I can do 50 now but I`ve been working out seriously for like a year so
Well you see my friends doing like 75-90lbs and 40+ Reps and I can do like 25
[QUOTE=TheNuB;26720506]Well you see my friends doing like 75-90lbs and 40+ Reps and I can do like 25[/QUOTE]
why would you do 40+ reps? It would take a good amount of strength to curl 75-90lb in one arm so i'm having a very difficult time believing you/understanding you
I have buff friends and I'm considered weak and about to lose some of them
well i just looked up the record for bicep curls and it's about 220lb for two arms and he did one rep. So it looks like your friends should try out for the world record.
just looked more into it. it is actually 260 now and he did 6 reps
[QUOTE=Binsky;26717589]That's not bad and since you can't get a gym that's a good alternative. If you need ideas for work outs this website is really good and has been posted several times in this thread:
[url]http://www.exrx.net/Lists/Directory.html[/url]
[editline]15th December 2010[/editline]
and obviously if you need ideas or suggestions on what is best i and others in here are more than willing to help[/QUOTE]
Holy crap that website is awesome.
*Bookmarked*
[QUOTE=TheNuB;26720506]Well you see my friends doing like 75-90lbs and 40+ Reps and I can do like 25[/QUOTE]
I doubt you can do 25 of 50 lbs
and HIGHLY EXTREMELY doubt your friends can do 75-90 lbs for 40 reps, are you sure this is not with both hands? you're talking about each individual hand?
[QUOTE=CANAD14N;26720888]Holy crap that website is awesome.
*Bookmarked*[/QUOTE]
it is a great site. It's got detailed instruction on how to properly execute each exercise and then pretty much how to use every type of work out equipment known to man and apply it to a specific muscle
I started doing a 5 day split and it`s been going pretty awesome. Before even after 3 days of rest I`d still be tired and wouldn`t be able to do as well in the gym compared to a fresh day where I haven`t worked out that bodypart for a week.
Now, I have awesome workouts and I have enough time to really hit the bodypart. We`ll see how it goes after a few weeks, I`m on my 2nd week of this right now
that's great and i totally agree with the five day split set up. It's what i have seen the most progress from
[QUOTE=Binsky;26723206]that's great and i totally agree with the five day split set up. It's what i have seen the most progress from[/QUOTE]
I think, learning from experience, that it`s good to start out with a 2/3 day split, but once you gain strength, knowledge, etc. etc. then do a 5 day split
I don't think 6 months ago I would have been able to work out as hard as I do now on the 5 day split, I'm going pretty crazy in the gym lately (mind-muscle connection, slower reps, doing that one extra rep)
i completely agree.
And you gotta love that feeling where everything's just going right and you're seeing substantial progress.
[QUOTE=Binsky;26723350]i completely agree.
And you gotta love that feeling where everything's just going right and you're seeing substantial progress.[/QUOTE]
and then...BOOM PLATEAU
but until then, feelsgoodman
Is a body part per day really the thing to do? Normally I do a bit of each part each time I workout for 4-5 days strait.
[QUOTE=Binsky;26715749]i can say that i am honestly surprised by the amount of people the use gloves on here. That rough engraving is meant to provide friction so that even if your hands are sweaty you won't drop them. I don't really ever remember having it hurt my hands that much to need gloves but i don't know. It's interesting[/QUOTE]
Weird, pretty much everyone at the gym I go to wears gloves.
[editline]15th December 2010[/editline]
[QUOTE=VQ35HR;26723076]I started doing a 5 day split and it`s been going pretty awesome. Before even after 3 days of rest I`d still be tired and wouldn`t be able to do as well in the gym compared to a fresh day where I haven`t worked out that bodypart for a week.
Now, I have awesome workouts and I have enough time to really hit the bodypart. We`ll see how it goes after a few weeks, I`m on my 2nd week of this right now[/QUOTE]
I just started one too, I'm only on day 3 though.
[editline]15th December 2010[/editline]
[QUOTE=Mr_Razzums;26723654]Is a body part per day really the thing to do? Normally I do a bit of each part each time I workout for 4-5 days strait.[/QUOTE]
That's no good, you have to give your muscles time to rest. If you workout the same muscle every day, it won't have time to rest and grow. So on day 1 you might rip your muscle, then on day 2 you're going to rip it again before it has time to grow.
I would break my neck
[url]http://www.exrx.net/AnimatedEx/Sternocleidomastoid/BWFrontNeckBridge.gif[/url]
I'm trying to get my schedule set up again but I want to incorporate more cardio this time around, used to work out a fair bit off and on.
I was thinking doing MWF workout in the gym, prob chest + tri's on Mon, lower body on Wed, and back + bi's on Fri.
Then on T-Th-Sat I would go for a run. Nothing too intensive, for now anyways. something like 3 miles or so.
Maybe sub out a day of running for playing tackle football or ultimate frisbee.
What do you guys think?
[editline]edit[/editline]
Also abs whenever I work out. Need to work on dem abs.
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