No bickering, no name-calling, all discusions/arguments will be kept mature and level-headed.
Courtesy of I3 (pg. 3)
Pages 5, 6:Some basic exercises you can choose from to incorporate/revamp your workout:
- Barbell Row (reverse/overhand)
- Bumbell Row
- Deadlift (bent knees/stiffed legged)
- Weighted Pull Ups (reverse, close, wide)
- Lat Pull Down (T-Bar, Triangle bar)
- Seated Reverse Fly
- Power Clean (do these target the back?)
- 21's (BB, DB)
- One arm cross body curl
- EZ bar curl
- Static arm curl
- In - Out Hammer curl
- Strip set curl (heavy - light, light - heavy)
- Push Ups (weighted) (wide, diamond, sliding, clap, one hand, decline)
- Bench Press (flat, incline, decline) (BB, DB)
- Fly (Machine, BB, DB, Cable) (flat, incline, decline)
- Cable pull down
- Chair dips (leg up)
- Skull Crusher
- Side-Tri-Rise (bodyweight)
- One arm overhead raise
- Military Press (DB, BB) (seated, standing)
- Lateral Raise (DB, BB)
- Font Raise (DB, BB)
- Upright Row (DB, BB)
- Shoulder shrugs
- Shoulder Fly
- Squats (front, back)
- Lunges (DB, BB) (reverse, one legged, normal)
- Calf Raise
- Knee/Hamstring extension (warm-up)
- I need a decent AB workout, anyone got one I can borrow?
- P90x Ab Ripper X
- P90x + Ab/core (this is intense, might do it 3x a week)
- Slow cardio (30-40mins) 50%
Used for off-days or days when you want to go the gym when your not supposed to
- Tabata Protocol
(maybe do one of these 2-3x a month)
Some food/nutrition advice on what are good foods to eat
Back to General!
Courtesy of Blaxoid: (pg. 14)
Not sure if this has been posted or not but here are some resources that helped me get started into weights:
Anyone looking for some good workout programs to start on read this thread
I recommend Rippetoes for beginners having done it myself.
Not sure how to do an exercise? This has a list of exercises by muscle; each one has a GIF showing how to do them well.
Regarding nutrition; Don't over do it. While heaps of people swear by the Chicken Breast & Oatmeal diet for doing weights there are better ways: Read this post for a different perspective Here
ChewToy's Personal Workout:
hey chewtoy112, how much do you weigh and how long did it take you to get to where you are now?
Answered this a couple pages ago or so. 5'11, 175, took about 4 years.
Damn. Do you take any multi-vitamin or supps? Share your secrets, I'm trying to get on your level.
I just take whey and a generic 1-a-day multivitamin from Walmart type thing. I've also tried some thermogenics before, but I'll probably stop once my current supply runs out. No secrets, just hard work, consistency, and knowing how to workout effectively.
Whats your diet? The basics at least
Wish I could help you guys more. I don't follow a specific diet or specific workout routine; I just follow these basic principles (they may or may not work for others):
- Don't neglect or favour specific body parts. Leads to muscular imbalances, potential injury, and a weird looking physique.
- Train functionally. Train like an athlete, and you'll look like an athlete.
- Workout with high intensity. I almost always go 3x12 with 30 seconds between sets. Keeps the intensity high and burns more calories, as well as more size (for me). I also do a lot of supersets.
- Give your body what it feels like it needs. If I feel like lifting heavy a certain day, I'll lift heavy and drop the reps for the first exercise. Or if I feel weak a certain day, I'll do something like pre-exhaust so I can still get a good workout without lifting as much weight. Or, if I've done all my exercises for the day but my muscles feel like it's "missing" something (e.g. a really good burn, hitting a certain angle of a muscle, etc), I'll do more exercises until I get the feeling that I want. Once I get that satisfied feeling, it's like a drug because it's complete muscular satisfaction and it's almost euphoric to me, and that's what makes fitness addicting.
- Lower carb, higher protein and fat.
- Eat frequent, small snacks/meals, with the bulk of calories (probably over 50-60%) coming at dinner time.
- Don't eat close to bed time.
- Limit liquid calories.
- When eating carbs, make sure they're the proper type for the time of day. Time them appropriately
- Feed your body what it feels it needs. If your body feels like it needs carbs, it probably does. Likewise for protein.
- Indulge once in a while, it doesn't hurt as long as you're putting the work in. 80/20 rule. If I go out to eat, I'll usually have whatever. Fries, burgers, and pizza are my favourite foods.
There's probably more I can't think of, but those are the main ones. Everything I do fitness/nutrition-wise, I do by feel. I don't count calories, prepare strict meals, exclusively eat steamed veggies, brown rice, health foods, etc, and I dont' have a specific scheduled workout "program", other than the split that I do.
Proper Deadlift Form
Ill embed later...