For all you guys wanting to gain muscle, size, etc.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

dudes form on the squat is going to lead to his knee caps popping out and killing someone. insane...

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

i cleaned 318 in college, thought i was strong, smh...

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

dudes form on the squat is going to lead to his knee caps popping out and killing someone. insane...

I gotta admit when watching that i couldn't help think that this guy will be struggling to walk properly by the time he is 30. Only time will tell i guess.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

I gotta admit when watching that i couldn't help think that this guy will be struggling to walk properly by the time he is 30. Only time will tell i guess.

no doubt man, letting your knee flex that far is not good, esp with that much damn weight...

[matt8204]

Re: For all you guys wanting to gain muscle, size, etc.

Man one of buddies is like that all the time. He's ALWAYS asking for advice etc and says he wants to work out with me but when it comes to actually doing anything about it it's always "oh yeah i'll start that next week". I don't really care and he's still one of my best buds but i'm like why do you keep asking me for help all the time if you don't actually want to do anything about it? He used to be a fit guy in High School through sport but every year he gets fatter and more out of shape and every year he tries these hardcore diets that last about a week then he falls off the wagon again. I have been there myself so i know it's not easy but i just keep telling him he's welcome to come workout with me whenever he wants but up until now he's never taken me up on it.

A good quote i saw today:

Great line from Pacino's character in Glengarry Glen Ross:

Great meals fade in reflection. Everything else gains. You know why? Because it's only food; !@#$ we put in us that keeps us going. It's only food.

[matt8204]

Re: For all you guys wanting to gain muscle, size, etc.

Interesting article

http://www.cnn.com/2010/HEALTH/11/08...sor/index.html

Bottom line: eat fewer cals than you burn and you lose weight. It's not rocket science.

Wouldn't want to shovel all of that processed crap into my body on a regular basis, but his basic premise is correct. Weight gain or loss is about calories in vs. calories out.

[Money99]

Re: For all you guys wanting to gain muscle, size, etc.

I finally found a workout routine I really enjoy.
For years I've been doing the split with working out one or two body parts a week for 5 days.
But what sucked was that I couldn't always get to the gym every day and there were more than a few days I just needed a break.

When I was in my 20's I couldn't get enough and relished each workout. I'm 36 now and married with 2 kids. I refuse to workout on weekends. That's MY time to spend with my family.

So I've been reading quite a bit and although it might seem simple to some (and most probably already know this) but I decided to condense the workouts into 2 full body routines.
It allows me to hit every body part as well as get in 3-4 days of cardio and running.

At first I thought I wouldn't be getting in as many sets but after doing the math I realized I would be doing more.
With my old routine I would use 3 days for weights and 2 days for cardio. But with only 3 days I would have to skip routine every 4 weeks. So if I did 15 sets for legs, I would do 45 over a 4 week span.

With a full body where I do 6 sets for legs, and 4 for every other body part, I'm actually doing 48 sets over a 4 week span.
With chest, I would do 10 sets 3 times in a four week span. Now I do 8 sets in a week, which equates to 36 over a 4 week period.

What's crazy is that my body feels so pumped and exhausted after a 26-set workout. I would have thought only hitting bi's and tri's for a combined 8-sets wouldn't be enough.
But because I'm doing so many other compound movements, that involve lots of body parts, they're sufficiently strained and trained.

With only 2 days to focus on weight training I feel fresher when I hit the weights. I also feel better knowing that I'm doing nearly twice as much cardio.
I suggest this to anyone who's looking for a break.

I would also like to mention that after 4 weeks of doing this routine, I've already increase my max weight in several different movements. So it's definitely making me stronger.
* I also go switch every other week from low reps to high reps.

P.S. I'll have to use my google skills but I read a great article by a few world-class bodybuilders who say that full body workouts are the way to go for the 'every man'. They even state that some of the founding fathers of bodybuilding all used full body.
They also made a point to remind the readers that all top bodybuilders juice and are genetic freaks. Just like you wouldn't expect to play b'ball like Kobe if you followed his diet and training regimen, you shouldn't expect to look like Mr.Olympia if you copied his routine.
So they recommended full body for regular schmucks like me. Glad I listened.
I'm not saying I'll stick with this for the rest of my life, but right now I really enjoy it and I don't dread going to the gym like I used to.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Yeah i'm the same regarding the weekends. I workout mon-fri then weekends are family time. Agree full body workouts are awesome. I personally prefer to do individual body part splits over the 5 days then do cardio after but there is no doubting the effectiveness of fullbody workouts. I'll prob go back them at some stage once i reach my desired size because as you said i for an average joe like me who just wants to be in better shape that's all i'll need.

On a related to working out note, i thought this was pretty funny :
<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/R_R4Jr-SwHw?fs=1&amp;hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/R_R4Jr-SwHw?fs=1&amp;hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>

[roadman]

Re: For all you guys wanting to gain muscle, size, etc.

Our son is a sophomore(15) and just finished playing on the JV Soccer team. He wants to play on Varsity next year.

He is 5'10 or 11 and probably 150 tops.

He signed up at our gym and I want to start working out with him. He wants to add muscle and maybe even gain speed. Is that possible with adding muscle.

I'll have him working with upper and lower body every other day. Squats, quads with the lower body.

Any ideas on agility and speed training?

Thanks.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

I'm far from an expert but i'd look into plyometrics training Roadman. Focuses on explosion, stamina and speed ie exactly what a good soccer player needs.

Our son is a sophomore(15) and just finished playing on the JV Soccer team. He wants to play on Varsity next year.

He is 5'10 or 11 and probably 150 tops.

He signed up at our gym and I want to start working out with him. He wants to add muscle and maybe even gain speed. Is that possible with adding muscle.

I'll have him working with upper and lower body every other day. Squats, quads with the lower body.

Any ideas on agility and speed training?

Thanks.

[Kearnzo]

Re: For all you guys wanting to gain muscle, size, etc.

Any of you guys have experience with the Boxflex Selecttech? I've been thinking this week that i'd really benefit from building muscle while losing weight. I don't have time to go to the gym, and I really don't have the money to buy a set of each weight up to 55 or so, as that would cost an absurd amount of money.

That's where the Selecttech comes in. Are they as good as advertised? I usually get a few hundred bucks for Christmas from all sides of the family, and with the price around $400, i'd probably be able to afford it. Unless there is a set of individual dumbbells for cheaper than that, but I doubt it. This would save a ton of space as well.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

I've heard they aren't that durable and break pretty easily for the price but i'm sure they would be ok if you weren't too rough with them. $400 seems pretty cheap from the prices i have seen so for that price it's def worth considering.

I've heard from a few different people that the Ironmaster adjustable dumbbells are more durable and better quality but i haven't used them myself so i can't personally vouch for them.

http://www.ironmaster.com/store/Quick-Lock-Dumbbells-c-1.html

Here's a review and some opinions from bb.com

http://forum.bodybuilding.com/showth...table+dumbells

Craigslist might be the best option for price if someone has something in your area?

[Sausage]

Re: For all you guys wanting to gain muscle, size, etc.

Would love to get some feedback on my workout for the next three weeks. It is a 3 day per week dumbbell routine. Any changes for the better are welcome. My goal is to just workout, shed some fat, and gain muscle in the process. Thanks.

Day #1 Chest/Back

CHEST
*Incline DB Bench Press 4 X 12,10,8,6
*Flat DB Bench Press 3 X 12,10,8
*Incline DB Flyes 3 X 15,12,10

BACK
*DB Pullovers 4 X 15,12,10,8
*1-Arm DB Rows 4 X 12,10,8,6
*Bent Over DB Flyes 3 X 12,10,8
*DB Shrugs 3 X 12,10,8

Day #2 Legs/Abs

COMPOUND
*LEGS Walking DB Lunges 4 X 15,12,10,10 (per leg)
*DB Step-up onto Bench 3 X 15,12,10 (per leg)
*QUADS Sissy Squats 3 X 15,15,15
*HAMSTRINGS DB Romanian Deadlifts 4 X 15,12,10,8
*CALVES Single Leg Standing DB Calf Raise 4 X 15,15,15,15
*ABS Crunches w/ DB across Chest 3 X 15,15,15
*Reverse Crunches 3 X 15,15,15

Day #3 Shoulders/Arms

SHOULDERS
*Arnold DB Presses 4 X 12,10,8,6
*DB Lateral Raises 3 X 12,10,8

TRICEPS
*2-Arm Overhead DB Extension 3 X 12,10,8
*1-Arm Overhead DB Extension 3 X 12,10,8
*1-Arm DB Kickbacks 2 X 12,10

BICEPS
*Standing Alternate DB Curls 3 X 12,10,8
*Seated DB Hammer Curls 3 X 12,10,8
*DB Concentration Curls 2 X 12,10

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Looks great to me, very solid. Amazing how much you can do with just a few DB's.

As long as your diet is in check and you are consistent there is no reason why that program won't yield some great results.

How's everyone going with the dieting / exercise?

I am basically maintaining at 200lbs at the moment until January. So many xmas parties etc that i'm trying to go lower cals during the week then higher cal on the weekend with the parties so i end up pretty much maintaining. If i can get through december without putting on any bad weight i'll be happy. Still lifting heavy 4-5 times per week and strength is still going up particularly on 'the big 3' as i call them (bench, squat and deadlift). Then in Jan i'm going hardcore back into it for a few months to try and shoot for 180lbs which should put me around 10-11% bodyfat.

[bgeno]

Re: For all you guys wanting to gain muscle, size, etc.

Hey guys, just wanted to get some quick input...

I'm returning to weight training after about four years off. When I was in high school and early in college, I used to lift hard every day. I also did cardio every day (sometimes twice a day). Around the middle of my sophomore year I just quit lifting and doing cardio (aside from playing basketball once a week, but I haven't done that in a year).

I have a weight lifting plan all set out, and, for the first time ever, I plan on supplementing with Whey Protein. I could never afford it before, but I can now.

I am going to go to the gym around 2:30 p.m., which is 1/2 hour after I wake up. No, I'm not completely lazy, I work midnights, so I typically sleep from 7a/8a-2p. Anyway, I can't eat within an hour or two of waking up, and I've heard it's good to take in at least some protein before you weight train, so I'm going to have a small-medium whey protein shake before I go to the gym (as well as a full shake afterward).


My question is concerning cardio: Would it make sense to do 20 minutes of cardio after my weight training having taking protein before my weight training? Would I just be burning the protein shake or anything?