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

[WTF]

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

My elbows are starting to hurt from doing some of the tricep exercises... any recommendations?

[Money99]

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

My elbows are starting to hurt from doing some of the tricep exercises... any recommendations?

Warm-up, warm-up, warm-up. I've got terrible tennis-elbow from never warming up before working out.
Now I do 5 minutes of warm ups and stretching before my arm workouts and it's really helped. My left elbow still sounds like a cement mixer when I flex it but I don't have the pain I used to.

[Jon22]

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

Alright... how about doing pushups, chinups, etc...

I worked my chest and shoulders last night, but is it still alright to do pushups like I am use to doing every day, or should I only do those on the days that I work those specific groups?

My lifting schedule looks sort of like this

Day 1-Bi's/Tri's
Day 2-Chest/Shoulders/Abs
Day 3-Bi's/Tri's
Day 4-Chest/Shoulders/Back
Day 5-Bi's/Tri's
Day 6-Full Body
Day 7-Off

Of course I'm working legs in there as well, doing squats, lunges, etc... and doing cardio... but how would you group those to have a better quality workout?

So, do you have the upper body of Scott Stiener and legs of a marathon runner.

Day1 fullbody
Day2 Running/agility
Day3 fullbody
Day4 Running/agility
Day5 Fullbody
Day6 Yoga or something with lots of stretching then 12 pack beer (Sat)
Day7 Relax

You should check this out.
If you have time I would do sometime of heavy stretching or yoga type activity before working out.

[Money99]

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

Alright... how about doing pushups, chinups, etc...

I worked my chest and shoulders last night, but is it still alright to do pushups like I am use to doing every day, or should I only do those on the days that I work those specific groups?

My lifting schedule looks sort of like this

Day 1-Bi's/Tri's
Day 2-Chest/Shoulders/Abs
Day 3-Bi's/Tri's
Day 4-Chest/Shoulders/Back
Day 5-Bi's/Tri's
Day 6-Full Body
Day 7-Off

Of course I'm working legs in there as well, doing squats, lunges, etc... and doing cardio... but how would you group those to have a better quality workout?

My split look like this:

Monday - Chest/Shoulders - Ice hockey at night for cardio
Tuesday - Bis/Tris
Wednesday - Spinning class/cardio
Thursday - Legs
Friday - Spinning/cardio
*** I do abs each day ***

This week I've actually tried a program called "Guerilla Cardio". It only takes 10 minutes but it kicks your butt. I do this after my weight lifting and abs.

http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

It really makes you sweat and as you can see from the article it's supposed to be an excellent fat burning workout.

[ehh]

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

Day1 fullbody
Day2 Running/agility
Day3 fullbody
Day4 Running/agility
Day5 Fullbody
Day6 Yoga or something with lots of stretching then 12 pack beer (Sat)
Day7 Relax

That's essentially what I do without the yoga, and doing abs every 3rd day and a good deal of stretching every day. Instead of running I do intervals on a stationary bike and also play basketball 3-4 days each week.

[RubenDouglas]

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

what do yall think of this routine:

MONDAY- Back/Treadmill(or outside running)
TUESDAY- Shoulders/Treadmill(or outside running)
WEDNESDAY- Legs/small stair stepper routine
THURSDAY- Arms/Treadmill(or outside running)
FRIDAY- Chest/Treadmill(or outside running)

The running aspect is not all out everyday. at some point id like it to be. What do yall think of 2 or even 3 days of rest with a wednesday potentially being off???


Weekends are basically a free for all on a much smaller scale. heck even just rest if its not for a small gym session that calls for moderate full body lifting to work out any tight muscles.

i have the specific exercises if that helps in your analysis of my routine.

[The GIGGAS]

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

I just want to say, before I go into my whole thing, is that I think you guys are nuts. But hey, you guys are fit and I'm not all that much.

Anyway, I was told to get down to about 200 lbs by a doctor. I'm about 6'3" and I weigh about 230. I'd like to do something small and easy for a while to drop it instead of just dropping it in a week or something hardcore like that. I'd also like to focus on my stomach and chest (more stomach) because that's where all my weight sits.

Any suggestions?

(BTW, I know this thread isn't for losing weight, it's to gain muscle, etc... but it has a lot of fitness peeps and it has AA... I figured this would be the best thread to piggyback off of.)

[Money99]

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

I just want to say, before I go into my whole thing, is that I think you guys are nuts. But hey, you guys are fit and I'm not all that much.

Anyway, I was told to get down to about 200 lbs by a doctor. I'm about 6'3" and I weigh about 230. I'd like to do something small and easy for a while to drop it instead of just dropping it in a week or something hardcore like that. I'd also like to focus on my stomach and chest (more stomach) because that's where all my weight sits.

Any suggestions?

(BTW, I know this thread isn't for losing weight, it's to gain muscle, etc... but it has a lot of fitness peeps and it has AA... I figured this would be the best thread to piggyback off of.)

As far as your stomach there's no such thing as spot training. Those ads showing people using crazy equipment to get a 6 pack always make me laugh. Like John Goodman could use an ab roller 20 hours a day for 20 years straight and he'll never have a ripped stomach.
To get toned abs diet and cardio are way more important than crunches. I worked with a guy that had a 6 pack and he barely did situps. He simply stopped eating carbs. I wouldn't recommend that as carbs aren't a bad thing. They're just like anything else; everything in moderation.

If you're not crazy about working out and all you want to do is lose weight just watch what you eat, do situps and pushups everynight and take up jogging or some other cardio excerise.

Eating 6 small, healthy meals a day will melt fat off of you too. Especially if you combine it with a decent workout/fitness program.

[ESPNdeportes]

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

I just want to say, before I go into my whole thing, is that I think you guys are nuts. But hey, you guys are fit and I'm not all that much.

Anyway, I was told to get down to about 200 lbs by a doctor. I'm about 6'3" and I weigh about 230. I'd like to do something small and easy for a while to drop it instead of just dropping it in a week or something hardcore like that. I'd also like to focus on my stomach and chest (more stomach) because that's where all my weight sits.

Any suggestions?

(BTW, I know this thread isn't for losing weight, it's to gain muscle, etc... but it has a lot of fitness peeps and it has AA... I figured this would be the best thread to piggyback off of.)

I'm sort of in the same boat. 6'4" 221 right now. I've always been overweight, sort of your stereotypical "big-boned" or "husky" guy. Anyways, now that I've been so busy with med school, I haven't been able to lift as much, and now my body fat % is in the low 20's (ugh).

Since I realistically won't be able to lift very consistently, I'm going to be focusing on cardio, and I am going to run a half marathon in May. I plan on lifting total body once a week. Anyways, you mention you want to lose the weight steadily, here are non-exercise some things I'm going to be doing.

1. Eliminating soda (almost). I was drinking diet, but I've found that drinking it can actually make me more hungry, as opposed to drinking water. So, more water for me
2. Making small changes with meals. No more cheese, getting lunch portions instead of dinner portions, no bread during dinner, etc. If you like chipotle, getting a bowl saves ~350 calories compared to the burrito. BTW great chipotle nutrition website: http://www.chipotlefan.com/index.php...ion_calculator
3. Trying to not use food as a reward or stress reducer. This can be tough. For example, the week before exams I'd basically eat whatever I wanted and I'd justify it by thinking I was working hard so I deserved it.

So basically all common sense stuff that I've ignored.

[Spectre]

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

I'm sort of in the same boat. 6'4" 221 right now. I've always been overweight, sort of your stereotypical "big-boned" or "husky" guy. Anyways, now that I've been so busy with med school, I haven't been able to lift as much, and now my body fat % is in the low 20's (ugh).

Since I realistically won't be able to lift very consistently, I'm going to be focusing on cardio, and I am going to run a half marathon in May. I plan on lifting total body once a week. Anyways, you mention you want to lose the weight steadily, here are non-exercise some things I'm going to be doing.

1. Eliminating soda (almost). I was drinking diet, but I've found that drinking it can actually make me more hungry, as opposed to drinking water. So, more water for me
2. Making small changes with meals. No more cheese, getting lunch portions instead of dinner portions, no bread during dinner, etc. If you like chipotle, getting a bowl saves ~350 calories compared to the burrito. BTW great chipotle nutrition website: http://www.chipotlefan.com/index.php...ion_calculator
3. Trying to not use food as a reward or stress reducer. This can be tough. For example, the week before exams I'd basically eat whatever I wanted and I'd justify it by thinking I was working hard so I deserved it.

So basically all common sense stuff that I've ignored.

You speak the truth- medical school = instant laziness

I was getting to the gym fairly regularly first few months of med school, then it died down. I'm gonna start being pretty regular again. I ate whatever I wanted before exam week = not a good idea

I gotta cut down on my cheese hardcore

[Spectre]

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

Warm-up, warm-up, warm-up. I've got terrible tennis-elbow from never warming up before working out.
Now I do 5 minutes of warm ups and stretching before my arm workouts and it's really helped. My left elbow still sounds like a cement mixer when I flex it but I don't have the pain I used to.

That's exactly what happened to me when I started- I had to take a month off just to let my elbow heal up. WARM UP!

[BTB]

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

what do yall think of this routine:

MONDAY- Back/Treadmill(or outside running)
TUESDAY- Shoulders/Treadmill(or outside running)
WEDNESDAY- Legs/small stair stepper routine
THURSDAY- Arms/Treadmill(or outside running)
FRIDAY- Chest/Treadmill(or outside running)

The running aspect is not all out everyday. at some point id like it to be. What do yall think of 2 or even 3 days of rest with a wednesday potentially being off???


Weekends are basically a free for all on a much smaller scale. heck even just rest if its not for a small gym session that calls for moderate full body lifting to work out any tight muscles.

i have the specific exercises if that helps in your analysis of my routine.

Thats very similar to what I do, except I mix in bi's and tris on my back/shoulder days because I feel I get extra gains when I do them twice a week.

[ESPNdeportes]

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

You speak the truth- medical school = instant laziness

I was getting to the gym fairly regularly first few months of med school, then it died down. I'm gonna start being pretty regular again. I ate whatever I wanted before exam week = not a good idea

I gotta cut down on my cheese hardcore

Just wait till 3rd year my man, LOL......ugh its really hard to get into a routine in anything sleep, working out, anything.

[DirrtySouth78]

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

Age. Wait till you hit your 30's.

Aside from that AA's suggestions on protein intake. I recently read an article in M&F about gaining size and the diet they had in there was nuts. You're basically eating a full course meal every 2 hours.
I remember Arnold once saying that if you want to gain an inch on your arms you had to gain 10 lbs.

Some guys are simply hard gainers. I'm the same way. Just learn to appreciate your strengths. There's guys at my gym that would love to be lean and ripped and then there are guys that are lean and ripped who want to be heavier and bigger. The grass is always greener...

I'm almost there 29...nothing changed yet..I don't need to be Huge, but I would like some size to me...I'm skin & bone..I work out & eat lots & eat right, just nothing....I work at a Restuarant, so wometimes Its hard to eat all I should be, but I still get more than enough for a normal person..I just have a metabolism on overdrive

[Money99]

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

I'm almost there 29...nothing changed yet..I don't need to be Huge, but I would like some size to me...I'm skin & bone..I work out & eat lots & eat right, just nothing....I work at a Restuarant, so wometimes Its hard to eat all I should be, but I still get more than enough for a normal person..I just have a metabolism on overdrive

I hear ya. Perhaps Creatine would do the trick? I've read some good things about Micronized creatine.