- Mar 29, 2002
- 2,791
- 11
you should get atleast 2-3 cardio days in http://www.freedieting.co.../calorie_calculator.htm.
feels good to have my abs back
feels good to have my abs back
Stay/Get Back In Shape.... Vol 2.0
- Jul 3, 2010
- 783
- 10
So I just tried to do DL's for the first time today. Needless to say, I let my ego get the best of me. After the 4th rep I felt a CRACK! in my lower back and immediate tightness. It feels swollen and it hurts my right hip. Going to a back specialist tomorrow to see what they say
FML
FML
- Jul 12, 2007
- 3,784
- 12
use a weight belt that lets you attach plates to it......you will thank me its a lot less of an inconvenience
- Mar 10, 2007
- 1,153
- 11
best exercises to workout the pectoralis minor?
- Jul 30, 2004
- 3,594
- 44
my right shoulder hurts a lot when i do shoulder exercises.
what gives?
what gives?
ginzo
Banned
- Jun 12, 2010
- 3,421
- 10
Try slower reps/less weight. You may be doing em with improper posture. If it's not that then do shoulder stretches to ease the pain.
If it doesn't help just stop working it out for a 2-5 days make sure you do shoulder stretches.
- Jun 4, 2010
- 4,414
- 10
This
- Nov 9, 2007
- 6,376
- 433
- Mar 10, 2007
- 1,153
- 11
That cant be isolated and its a deep muscle so why would you want to work it out?
I meant the superficial of the pectoralis minor so the cut on the outside of your chest
- Dec 7, 2008
- 6,557
- 1,188
I fell off badly this semester..
Started school at ~154lbs, just weighed myself on monday and I am at 175lbs.. Truly embarrassed, all that hard work for no reason.. smh
But, I started hitting the gym hard since monday.. doing 30mins of cardio a day and weights.
Right now, I am using ON Whey and Jack3d..
Questions about Jack3d:
1. How exactly does it work? I honestly don't really feel a boost?
2. I start my workouts with a 30min cardio session, but on Jack3d it says not to do any activity until 30-40mins after you take your first dosage... am I wasting my Jack3d dosage on my cardio, or shall I do cardio then take Jack3d, then hit the weights?
Started school at ~154lbs, just weighed myself on monday and I am at 175lbs.. Truly embarrassed, all that hard work for no reason.. smh
But, I started hitting the gym hard since monday.. doing 30mins of cardio a day and weights.
Right now, I am using ON Whey and Jack3d..
Questions about Jack3d:
1. How exactly does it work? I honestly don't really feel a boost?
2. I start my workouts with a 30min cardio session, but on Jack3d it says not to do any activity until 30-40mins after you take your first dosage... am I wasting my Jack3d dosage on my cardio, or shall I do cardio then take Jack3d, then hit the weights?
- Nov 9, 2007
- 6,376
- 433
I meant the superficial of the pectoralis minor so the cut on the outside of your chest
Im still confused. All of the pectoralis minor is deep. None of it is superficial.
- Dec 16, 2007
- 2,771
- 10
Im still confused. All of the pectoralis minor is deep. None of it is superficial.
For the outer chest do fly's!!
- Jul 9, 2008
- 2,390
- 17
al audi
Banned
- Jun 18, 2009
- 29,810
- 4,562
- Sep 9, 2010
- 207
- 10
just got back into working out. jesus...
did leg day today and my knees hurt so bad during my first squats, but by the end of deadlifts my knees felt great but my hams were def about to give out
It's ridiculously hard for me to stay motivated, I'm really just going off the mantra "just do it"
did leg day today and my knees hurt so bad during my first squats, but by the end of deadlifts my knees felt great but my hams were def about to give out
It's ridiculously hard for me to stay motivated, I'm really just going off the mantra "just do it"
- Sep 7, 2006
- 7,322
- 112
Enjoying a cheat day today...
Muscles are fuller, veins are showing, eating tasty food in large portions...feelsgoodman
Feel like a bloated pregnant +%%$+...feelsbadman
Muscles are fuller, veins are showing, eating tasty food in large portions...feelsgoodman
Feel like a bloated pregnant +%%$+...feelsbadman
- Jan 18, 2006
- 1,132
- 14
end of my bulk my year long bulk
will post pics if i can find the old ones
will post pics if i can find the old ones
- Jul 12, 2007
- 3,784
- 12
jack3d for 9.50 wow i missed the boat on that one great deal
even at $22 or whatever it is on most sites its a bargain
even at $22 or whatever it is on most sites its a bargain
- Apr 8, 2006
- 6,202
- 12
read that a while ago
thtat aint no way to live life
Nujavez
formerly gatorad3
- Dec 18, 2008
- 8,268
- 14,131
QFT
- Mar 9, 2008
- 4,369
- 23
Damn I would've bought that Jack3d %@*! for 9.50.. Not for 30 bucks though
Last day at 24 hour fitness for me, going to join a crappy gym after this cause I'm broke
Last day at 24 hour fitness for me, going to join a crappy gym after this cause I'm broke
- Dec 7, 2008
- 6,557
- 1,188
al audi
Banned
- Jun 18, 2009
- 29,810
- 4,562
Durden, im still reading this book called "built for show" by nate green, i almost feel like its you talking.
things in here about training resemble things youve said
he brings up BPSE (body split epidemic) basically originated from bodybuilders/steroid users that many guys follow today
what was that asian guys name that had those youtube videos we had posted in here? he was pretty jacked? you guys remember? this is basically the type of training style he was promoting
things in here about training resemble things youve said
he brings up BPSE (body split epidemic) basically originated from bodybuilders/steroid users that many guys follow today
what was that asian guys name that had those youtube videos we had posted in here? he was pretty jacked? you guys remember? this is basically the type of training style he was promoting
- Sep 10, 2009
- 743
- 10
Wanted to go from 175 to 200.. (im 5'10) is this a good workout to build mass in a short span of time? (10-20 pounds of muscle by march)
Routine For The First Two-Three Months:
* Monday: Chest / Triceps
* >Tuesday: Back / Biceps
* Wednesday: Shoulder / Traps
* Thursday: Thigh / Calves / Abs
* Friday: Chest / Triceps
* Saturday: Back / Biceps
* Sunday: Shoulder / Traps
** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking.
** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting.
By using this routine, you are focusing on both building muscle mass and defining the muscles at the same time. You must combine both compound and isolation exercises into your workouts.
Chest / Triceps Days:
* 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
* 3 Sets of 12, 8, 8 Dumbbell chest flies
* 3 Sets of 10, 8, 8 Incline dumbbell press
* 2 Sets of 10, 8 Weighted Dips
* 3 Sets of 12, 8, 8 Skullcrusher
* 2 Sets of 10, 8 Overhead Tricep Extension
Back / Bicep Days:
* 1 Set of warm-up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down
* 3 Sets of 12, 8, 8 low row
* 3 Sets of 12, 8, 8 high row
* 2 Sets of 8, 6 Barbell pullovers
* 3 Sets of 12, 8, 6 Deadlifts
* 2 Sets of Alternating Dumbbell Curls
Shoulder / Traps Days:
* 1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
* 3 Sets of 12, 8, 8 Dumbbell lateral raises
* 3 Sets of 12, 8 ,8 Dumbbell front raises
* 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
* 2 Sets of 10, 8 Dumbbell Arnold Presses
* 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
* 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
Thigh / Calves / Abs Days:
* 1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
* 3 Sets of 15, 12, 8 Hamstring Curls
* 3 Sets of 12, 8, 8 Heavy Calf raises
* 2 Sets of 8, 8 Heavy Squats on the leg press machine
* 2 Sets of 12, 8 Leg extensions
* 2 Sets of 50, 50 Crunches or as much as you can do
* 2 Sets of Hanging leg raises (As much as you can do)
By doing 8-12 repetitions for each set, you will stimulate maximum hypertrophy. However, this is based on the average person. Every person responds to weightlifting differently, some better, some worse. Simply try this routine and then adjust it according to your own unique body type.
Warm-up sets require at least 12 repetitions depending on the size of the muscle and the amount of weight you are using. It is very important to warm-up and stretch the muscle group that you will be targeting before you start your routine. Failure to warm-up and stretch properly before workouts can result in severe injury.
Another good idea is to warm-up the secondary/stabilizing muscles as well. For example, if you are going to be doing heavy barbell bench, I recommend that you warm-up the triceps and shoulders before heavy benching.
Routine For The First Two-Three Months:
* Monday: Chest / Triceps
* >Tuesday: Back / Biceps
* Wednesday: Shoulder / Traps
* Thursday: Thigh / Calves / Abs
* Friday: Chest / Triceps
* Saturday: Back / Biceps
* Sunday: Shoulder / Traps
** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking.
** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting.
By using this routine, you are focusing on both building muscle mass and defining the muscles at the same time. You must combine both compound and isolation exercises into your workouts.
Chest / Triceps Days:
* 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
* 3 Sets of 12, 8, 8 Dumbbell chest flies
* 3 Sets of 10, 8, 8 Incline dumbbell press
* 2 Sets of 10, 8 Weighted Dips
* 3 Sets of 12, 8, 8 Skullcrusher
* 2 Sets of 10, 8 Overhead Tricep Extension
Back / Bicep Days:
* 1 Set of warm-up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down
* 3 Sets of 12, 8, 8 low row
* 3 Sets of 12, 8, 8 high row
* 2 Sets of 8, 6 Barbell pullovers
* 3 Sets of 12, 8, 6 Deadlifts
* 2 Sets of Alternating Dumbbell Curls
Shoulder / Traps Days:
* 1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
* 3 Sets of 12, 8, 8 Dumbbell lateral raises
* 3 Sets of 12, 8 ,8 Dumbbell front raises
* 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
* 2 Sets of 10, 8 Dumbbell Arnold Presses
* 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
* 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
Thigh / Calves / Abs Days:
* 1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
* 3 Sets of 15, 12, 8 Hamstring Curls
* 3 Sets of 12, 8, 8 Heavy Calf raises
* 2 Sets of 8, 8 Heavy Squats on the leg press machine
* 2 Sets of 12, 8 Leg extensions
* 2 Sets of 50, 50 Crunches or as much as you can do
* 2 Sets of Hanging leg raises (As much as you can do)
By doing 8-12 repetitions for each set, you will stimulate maximum hypertrophy. However, this is based on the average person. Every person responds to weightlifting differently, some better, some worse. Simply try this routine and then adjust it according to your own unique body type.
Warm-up sets require at least 12 repetitions depending on the size of the muscle and the amount of weight you are using. It is very important to warm-up and stretch the muscle group that you will be targeting before you start your routine. Failure to warm-up and stretch properly before workouts can result in severe injury.
Another good idea is to warm-up the secondary/stabilizing muscles as well. For example, if you are going to be doing heavy barbell bench, I recommend that you warm-up the triceps and shoulders before heavy benching.
- Apr 8, 2006
- 6,202
- 12
