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[MrOogieBoogie]

For anyone who might be interested in a pretty tough ab workout, try the one my friend created:

All exercises MUST be completed within 15 minutes.

100 bent-knee crunches (elbows over knees)
100 twist crunches (legs straight up, rotate to touch opposite toes)
30 v-sits (arms and leg as straight as possible; arms start behind head)
120 bicycle-kick crunches (legs as straight as possible on each kick)
120 flutter kicks (straight legs, up and down)
60 scissor kicks (straight legs, side to side)
120 side twists (bottoms of feet on floor, knees bent, hold crunch, twist side to side and touch heels)
120 bicycle-kick crunches (legs as straight as possible on each kick)


I do it every morning and it's definitely a killer.

 

[Cheeto]

https://www.youtube.com/watch?v=ilHRhAYS5d4

 

[MjFrancis]

That looks similar to abdominal workouts I used to do 3-4 years ago. And my back hurts just looking at it.

I'm more partial to gearing my abdominal training towards heavier resistance with less reps these days. Controlled tempo hanging leg raises, L-sits for time and the dreaded ab wheel, which is just about the only fitness contraption sold on television that actually works well.

 

[AdventureRacing]

My ab routine mostly revolves around planks though i'm adding in some new exercises.

 

[Mr.City]

Hey, I have a small question. I just bought a pull-up station (called better body solutions power tower, it was 100$ and fairly cheap but does the job), I use it to do wide-grip, dips, inverted rows and pull-ups/chin-ups. I started doing 3 sets of my max every day, but is this too much? Should I do these exercises one day then take one day off? I stopped going to the gym until my exams are done but I'm thinking about continuing these exercises once I start again (using the station in the morning then going to the gym the after-noon).

Pavel "Greasing the grove" has a concept where you train bodyweight exercises everyday by doing multiple sets (4-5) at first with 50% of my max reps. For example, if you can do 10 chin ups, then you would 5 sets of 5 chin ups. You would keep adding sets each week until 4-6 weeks have passed, and then you add a rep.

It's not an exact science, and it will require you to aware to some changes at some point in terms of progression.

 

[kylej]

https://www.youtube.com/watch?v=ilHRhAYS5d4

CaliforniaStrength is a great channel. A lot of those videos get me hyped to lift. That girl Lindsay at the end of the video is a house, she's in a lot of their videos and is a beast. Amazing legs too lol.

I wish there was a place like that even remotely close to my area. It'd be fun to learn and train Oly style with other hardworking people instead of having to fight off old obese dudes at my Golds to grab a bench.

 

[Mecha_Infantry]

https://www.youtube.com/watch?v=ilHRhAYS5d4

The main girl's arse/thighs are absolutely beautifully sexy

 

[MrOogieBoogie]

That looks similar to abdominal workouts I used to do 3-4 years ago. And my back hurts just looking at it.

I'm more partial to gearing my abdominal training towards heavier resistance with less reps these days. Controlled tempo hanging leg raises, L-sits for time and the dreaded ab wheel, which is just about the only fitness contraption sold on television that actually works well.

Those are all fantastic, particularly the L-sits. Hold that for 30 seconds and you've got yourself a nice burn. I forgot to mention the ab wheel. Do about ten reps of that after the end of the workout. This is all supplemental. I don't have "ab days." For my body type, it doesn't hurt to throw in a hardcore 15-minute workout every morning even if I do core-centric exercises later on in the day anyway.

 

[FallingEdge]

Actually, I read the OP several times and my first post in this thread was actually about my goals and the whole list thing provided in the OP. But this isn't about my goals though, I was just wondering if pull-ups etc... everyday is pushing it, even though it's just 5 exercises a day and not an actual full workout (I know I have to rest but to what degree? Are push-ups (for example) everyday too much or is it not enough to wear you out?). About the gym thing, I usually go 5 days a week (two muscles a day) but I was wondering if adding my pul-up set to it in the morning would be too much.

Pullups are fine to do everyday but it comes down to how it is impacting the rest of your workout or your body. Hell, even how many you do can make a difference. If you are going to failure every day, then yeah, that will be a problem. But doing a few reps because you want to, no, it doesn't hurt you at all.

That looks similar to abdominal workouts I used to do 3-4 years ago. And my back hurts just looking at it.

I'm more partial to gearing my abdominal training towards heavier resistance with less reps these days. Controlled tempo hanging leg raises, L-sits for time and the dreaded ab wheel, which is just about the only fitness contraption sold on television that actually works well.

Isn't it better to do more reps because your abs respond to them better? That high resistance/low reps doesn't do as much? I recall reading this somewhere but I could have gotten them confused with another muscle.

http://i.imgur.com/6mVgV.jpg?1
http://i.imgur.com/U8iwV.jpg?1

beast!

 

[rififi]

Actually, I read the OP several times and my first post in this thread was actually about my goals and the whole list thing provided in the OP. But this isn't about my goals though, I was just wondering if pull-ups etc... everyday is pushing it, even though it's just 5 exercises a day and not an actual full workout (I know I have to rest but to what degree? Are push-ups (for example) everyday too much or is it not enough to wear you out?). About the gym thing, I usually go 5 days a week (two muscles a day) but I was wondering if adding my pul-up set to it in the morning would be too much.

To answer your question, as a beginner, generally you shouldn't work the same muscle groups two days in a row because it doesn't allow the muscles to repair. Bodyweight exercises like pushups, pullups, etc everyday may be fine on their own, but not if you are also going to the gym.

However, your overall goals do matter with how you set up your routine and schedule, how many rest days, when you take those rest days, what exercises to do, when to do them etc. For instance, even an advanced individual who focuses only on calisthenics/bodyweight exercises like Al Kavadlo does not do strength exercises everyday. While he exercises everyday, he usually does something like running or swimming when he is not doing strength exercises. Even experienced gymnasts do not do the same strength exercises 7 days a week, your muscles need rest to grow optimally. In your case, more volume will not increase your results, most often it will do the opposite.

I now read your first post about wanting strength gains and especially increasing bench. While I didn't start this way as I have different goals, Starting Strength is designed precisely for what you want. I know you said your arms are weak, but most likely everything is at the same level. It is also normal for your shoulders or triceps to give out before your chest on bench - but make sure you have proper form as well (pinch your upper back, chest out, focus on contracting chest muscles, etc). Starting Strength using an A/B schedule still allows for accessory exercises (like dips, pullups, and some isolation exercises) that you can do after several weeks on the basic program - you can read about it in much more detail here: Starting Strength, Accessory Exercises, etc

For now, keep it simple. More volume does not mean quicker gains. I know you just bought new equipment and you feel like you have to use it, but it's too much, especially with going to the gym 5 days a week.

 

[Petrie]

For anyone who might be interested in a pretty tough ab workout, try the one my friend created:

All exercises MUST be completed within 15 minutes.

100 bent-knee crunches (elbows over knees)
100 twist crunches (legs straight up, rotate to touch opposite toes)
30 v-sits (arms and leg as straight as possible; arms start behind head)
120 bicycle-kick crunches (legs as straight as possible on each kick)
120 flutter kicks (straight legs, up and down)
60 scissor kicks (straight legs, side to side)
120 side twists (bottoms of feet on floor, knees bent, hold crunch, twist side to side and touch heels)
120 bicycle-kick crunches (legs as straight as possible on each kick)


I do it every morning and it's definitely a killer.

Looks like a cardio routine to me.

 

[Chinner]

think you guys will like this game:
http://www.basketballgamesonline.biz/game/712/Ultimate-Workout.html

neogaf build:

 

[Drealmcc0y]

Im gonna start waking up early now.

On days I go gym im gonna wake up at 6:30am and on days I dont im gonna wake up at 7am and go for 1 hour long walks round my local park and do stretches and shit..... Living healthy ftw!

To get me started I went for my first half long walk at 2pm today... and I feel drained afterwards... it kinda suprised me that walking can affect me like that.

 

[MrOogieBoogie]

Looks like a cardio routine to me.

Oh, it's definitely that too, that's why I think it's so effective.

 

[Natural]

Im gonna start waking up early now.

On days I go gym im gonna wake up at 6:30am and on days I dont im gonna wake up at 7am and go for 1 hour long walks round my local park and do stretches and shit..... Living healthy ftw!

To get me started I went for my first half long walk at 2pm today... and I feel drained afterwards... it kinda suprised me that walking can affect me like that.

Early gym sessions are the one! My last few gym sessions have been at 6.30am when the gym opens and I have to say I feel better for it. Wakes me up and also all the equipment is free meaning I can be done in a hour as opposed to the hour and half if I was to go at peak times like 5/6pm. Also means that after work I can do whatever or even double up and go boxing/football in the evening.

 

[entremet]

So what do you guys do for pre/post workout nutrition. I just do a whey shake after weights and nothing after cardio. But I'm hearing about the importance of pre workout nutrition.

 

[Mecha_Infantry]

So what do you guys do for pre/post workout nutrition. I just do a whey shake after weights and nothing after cardio. But I'm hearing about the importance of pre workout nutrition.

Pre = normal meal
post = BCAA, Creatine (about 30 mins after) a protein shake, then normal food and sleepy time

 

[harSon]

Would anyone care to flesh out the workout in the OP?

Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

Basically, examples for Abdominal work on Wednesday and Arm work on Friday.

 

[Petrie]

Would anyone care to flesh out the workout in the OP?

Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

Basically, examples for Abdominal work on Wednesday and Arm work on Friday.

For ab work, a few sets of planks and leg raises is all I'd do.

For arm work, I like Laying Tricep Extensions and dips, alternating each week. Then maybe some type of curl so you can say you hit thos biceps!

 

[HarryHengst]

For ab work, look into things like leg raises, cable crunches (kneeling or standing ) or planks.


For arm work, you could do dips, or close grip benchpress or something like that for your triceps. If you want to do your biceps, just do curls i guess, or chin ups.

 

[Brolic Gaoler]

I'd also like to re-emphasize that your triceps make up most of your arm mass. So anything that's going to focus on triceps should be a major focus if you're looking for badass arms.

 

[JB1981]

Would anyone care to flesh out the workout in the OP?

Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

Basically, examples for Abdominal work on Wednesday and Arm work on Friday.

Abs:
Planks
Side bridges
Stir-the-pots

Biceps- chin up (unweighted or weighted)
Barbell curls
DB curls (standing or seated)

Triceps
Dips (unweighted or weighted)
Skullcrushers
Tricep press downs

 

[Cheeto]

I'd also like to re-emphasize that your triceps make up most of your arm mass. So anything that's going to focus on triceps should be a major focus if you're looking for badass arms.

Signed.

 

[Mr.City]

So what do you guys do for pre/post workout nutrition. I just do a whey shake after weights and nothing after cardio. But I'm hearing about the importance of pre workout nutrition.

I try to eat a reasonable time before training, and I'm usually hungry afterward, so I like a meal when I get home. It's tricky for me since my food and calorie intake is very restricted during this diet I'm on.

 

[Powercast]

4g Beta alanine + 6g Citrulline malate + 200mg caffeine = best pre workout ever, screw the overpriced premade ones.

 

[cdyhybrid]

think you guys will like this game:
http://www.basketballgamesonline.biz/game/712/Ultimate-Workout.html

neogaf build:

Should be left forearm!

 

[entremet]

Pre = normal meal
post = BCAA, Creatine (about 30 mins after) a protein shake, then normal food and sleepy time

Just a regular shake? I usually do 2 cups whole milk, 3 scoops of whey, PB and a Banana after doing my heavy weight training.

I'm trying to maximize my gains lol.

 

[paskowitz]

Fitness GAF, I need advice. 21yrs old. 6ft 3in 190lbs. Waist 33 inches. I need to rapidly increase my endurance. I have 3 months.

I am entering the GT Academy (Google/YouTube it). If I make it to the finals in August I will need to compete in a bunch of very demanding physical challenges. Right now I am not in the best of shape endurance wise. I struggle running 2 miles and some days 1 feels very hard. This is the result of not doing sports for 2 years. I need to fix this within 2-3 months. I am naturally strong... just not for very long. As soon as things get fast I fall apart. At least I eat very well and have a fantastic metabolism. I do not need nor desire to loose weight (at my height and weight I really should be gaining muscle mass) or get a better six pack.

What are my best COAs? More specifically could you point me in the direction of some good programs / routines for this sort of thing. I would like to be able to run 3 miles, bike for at least 20 and then be able to still have something left in the tank.

A reply would be greatly appreciated.

 

[Brolic Gaoler]

Either I had a bad day, I'm plateauing, I did too much warmup or I'm dehydrated (or a combination of those). I only managed to hit the prescribed reps for military press today at 220x3.

Guess I'll see in the coming weeks if OHP needs a reset.

 

[Sanic]

Last fall I lost about 50 pounds, and about 2 months ago I started going to the gym a few days a week to tighten everything up and generally improve myself physically. Now, I've definitely gotten a good bit stronger since I started lifting, but... I don't look any different at all, which was a big part of my reason for doing it. I don't want to be huge or anything, I just want to look improved I guess. Is this something that will come with time or could I be doing something wrong? I basically do core stuff (squats, etc) and upper body isolation exercises 4 days a week.

 

[Izick]

I bloody well hope so..just simple jogging at about 3-4 MPH or KPH (don't know what the measurement is) for 15 mins or the stair climber for about 20 mins too. As well as a reduction of my carbs and a few months = interesting

Anyway, I'm looking for a good front core strengthing routine. At the minute it's just reverse hyperthings for my lowerback, decline situps with a 45lb and some sidebends. Sometimes planks when I remember, but I'm not too fussed about lean muscle build, just strengthening my gut muscles

Thanks

Yeah, I don't know, I've been thinking about cutting, but I'm not sure. Some days I think I look big and musculur, and I think I'd look even better cutting down, but then there are some days where I don't think I look big enough. I don't even know. :S

The main girl's arse/thighs are absolutely beautifully sexy

All of that girl is dead sexy!

 

[Petrie]

Last fall I lost about 50 pounds, and about 2 months ago I started going to the gym a few days a week to tighten everything up and generally improve myself physically. Now, I've definitely gotten a good bit stronger since I started lifting, but... I don't look any different at all, which was a big part of my reason for doing it. I don't want to be huge or anything, I just want to look improved I guess. Is this something that will come with time or could I be doing something wrong? I basically do core stuff (squats, etc) and upper body isolation exercises 4 days a week.

If you want to look different, you have to eat more. I'd guess after losing 50lbs now you're afraid to gain it back, but you won't see changes from lifting if you don't eat big.

 

[fredrancour]

A reply would be greatly appreciated.

Training for endurance , based on my high school XC running experiences:

Start out running 3 days a week. If endurance training is all you're worried about, progress to 5 days after like 3 weeks.

I'd say do one time-trial type shorter and faster run a week. If you run a consistent route or distance it can be your benchmark for progress.

Train on hills and at higher elevations if possible.

If you can't run any farther, take a break and just stop. No walking. Then continue and finish whatever distance you've set for yourself.

 

[LogicStep]

What does everyone here think of fat burners? I see them at Vitamin World, I don't know if I should try them as a supplement to diet and exercise.

 

[Sanic]

If you want to look different, you have to eat more. I'd guess after losing 50lbs now you're afraid to gain it back, but you won't see changes from lifting if you don't eat big.

Does the OP have any info on proper diets? I've only glanced through it. I haven't done anything with my diet since I started lifting, and I've actually lost another 5-6 pounds.

 

[Carbonox]

Just a regular shake? I usually do 2 cups whole milk, 3 scoops of whey, PB and a Banana after doing my heavy weight training.

I'm trying to maximize my gains lol.

I'd like to know some truly gain-maximising shake recipes. I'd rather go for something way more beneficial than the bog standard whey.

I hear PB is a great ingredient for experimenting due to its obvious benefits in bulking.

 

[Deleted member 12837]

I'd like to know some truly gain-maximising shake recipes. I'd rather go for something way more beneficial than the bog standard whey.

I hear PB is a great ingredient for experimenting due to its obvious benefits in bulking.

Peanut butter
Bananas
Avocado
Protein powder
Whole milk
Greek yogurt
Ice cream
Cottage cheese

All good, high-calorie additions for shakes. I probably wouldn't throw those all in at once though.

When I'm bulking I usually put in PB, banana, chocolate whey, whole milk and greek yogurt. Pretty delicious and a TON of protein. I let it sit in the fridge for 15 min or so and it really thickens up, I think it tastes better that way.

 

[cdyhybrid]

Picked up the Vibram KSOs this morning. Bought a bunch of socks to go with them too so I don't have to wash them every 3 days.

 

[Carbonox]

Peanut butter
Bananas
Avocado
Protein powder
Whole milk
Greek yogurt
Ice cream
Cottage cheese

All good, high-calorie additions for shakes. I probably wouldn't throw those all in at once though.

When I'm bulking I usually put in PB, banana, chocolate whey, whole milk and greek yogurt. Pretty delicious and a TON of protein. I let it sit in the fridge for 15 min or so and it really thickens up, I think it tastes better that way.

How many spoonfuls do you tend to use - or better yet what is ideal given that you don't want to thicken it to the point where you need a spoon to take it in.

 

[Ashhong]

How many spoonfuls do you tend to use - or better yet what is ideal given that you don't want to thicken it to the point where you need a spoon to take it in.

2 spoonfuls of PB, half of a banana, 1 scoop of whey, about 3/4 cup of milk (change this depending on preference), a little bit of water and some oats for me make a great shake.

 

[Draft]

https://www.youtube.com/watch?v=ilHRhAYS5d4

Olifts are fucking awesome. I need to find a coach. And a gym.

 

[MrToughPants]

https://www.youtube.com/watch?v=ilHRhAYS5d4

Best I've seen is Cara Heads and she's smoking hot too.

321x10 Bsquat

Bonus of her leaving the pool

 

[Veezy]

What does everyone here think of fat burners? I see them at Vitamin World, I don't know if I should try them as a supplement to diet and exercise.

Do not invest a dime in them.

Fat burners, generally, don't really work. They're either an appetite suppressant, and not eating really isn't the best way towards weight loss, or a stimulant that attempts to speed up your metabolism. Generally speaking, these aren't solutions to weight loss. A calorie deficit, while still having a healthy diet, and weight training is the way to go.

 

[Veezy]

I'd like to know some truly gain-maximising shake recipes. I'd rather go for something way more beneficial than the bog standard whey.

I hear PB is a great ingredient for experimenting due to its obvious benefits in bulking.

This works for me:

The recipe for the basic Greyskull “Calorie Bomb” Weight Gainer Shake is:
3 scoops (75g) Whey Protein (~300 Calories)
2 Tablespoons of Peanut Butter (200 Calories)
1 cup Dry Oats (315 Calories)
8 oz Whole Milk (150 Calories)
Ice Cubes

 

[LogicStep]

Do not invest a dime in them.

Fat burners, generally, don't really work. They're either an appetite suppressant, and not eating really isn't the best way towards weight loss, or a stimulant that attempts to speed up your metabolism. Generally speaking, these aren't solutions to weight loss. A calorie deficit, while still having a healthy diet, and weight training is the way to go.

Thank you! What about Creatine?

 

[Carbonox]

This works for me:

The recipe for the basic Greyskull “Calorie Bomb” Weight Gainer Shake is:
3 scoops (75g) Whey Protein (~300 Calories)
2 Tablespoons of Peanut Butter (200 Calories)
1 cup Dry Oats (315 Calories)
8 oz Whole Milk (150 Calories)
Ice Cubes

Awesome, thanks. Will keep something like this in mind (this particular recipe's stuff are all cheap as chips).

 

[Deleted member 12837]

How many spoonfuls do you tend to use - or better yet what is ideal given that you don't want to thicken it to the point where you need a spoon to take it in.

I kinda just eyeball it all, to be honest. I know that isn't very helpful though haha.

Veezy's looks about right, although my "tablespoons" and "scoops" are normally "heaping" versions of both.

 

[paskowitz]

Training for endurance , based on my high school XC running experiences:

Start out running 3 days a week. If endurance training is all you're worried about, progress to 5 days after like 3 weeks.

I'd say do one time-trial type shorter and faster run a week. If you run a consistent route or distance it can be your benchmark for progress.

Train on hills and at higher elevations if possible.

If you can't run any farther, take a break and just stop. No walking. Then continue and finish whatever distance you've set for yourself.

Thanks. Luckily right now I live at the top of a very large hill on the Adirondack trail, so I have plenty of hills and elevation. I also have a wind trainer (stationary bike mount). Would that be comparable to running? Same type of distance spacing?

 

[Chinner]

any videos/advice on doing power cleans? doing starting strength and have no experience on them. look like they require alot of technique.

 

[Brolic Gaoler]

Think I found a new goal of 200 pullups/chins in a day.

Today I bumped up to 120 and felt good (4 sets of 10 in each of the 3 grips pullup,chin, and parallel grip).

Think I'll focus on one day and try to get as many in as possible while maintaining 10 rep sets.

Between that one main day of pullups/chins, then kroc rows and BBB deadlifts the rest of the week my back is roasted by the weekend.