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[-viper-]

*whew* I got a little concerned.

Seems solid for a basic split. May wanna swap the front squat for a back squat since I don't see you doing anything else on that list for your hams/glutes and FSs are really quad dominant. I assume you do your deadlift on your back day?

Well I don't have a squat rack so I can't do back squats. Only have a bench, dips bar, pullup bar, and the weights.

 

[Petrie]

Just do assisted pullups when you start out and slowly reduce the amount of weight you use until you don't need assistance anymore. And that workout he posted is pretty standard for beginners that want to get stronger/bigger most efficiently.

I'd always been told assisted pullups and dips didn't work to properly get you doing the exercises to improve. If that's incorrect fantastic, as I'd definitely need them to be assisted for the time being.

Thank you for the advice everyone.

 

[parrotbeak]

From the sounds of it, this is way too much. What should I cut out?

It really depends what you want and where you're at already. If people are beginners and ask about strength progress, we always point to the OP, Starting Strength and other simple beginning strength programs. If you already have a strength foundation and want to build mass and definition, lots of reps and variety are fine.

 

[parrotbeak]

I had one of these today and it was good.

I'm gonna try this, although I'd sub whole milk, sugar and regular pudding. Also I don't have molds so I'd just put it in a big bowl.

Might throw some pieces of bacon in there too.

 

[cuevas. PhD.]

Going to give this workout a try...

 

[Veezy]

Going to give this workout a try...

That page makes me think about things Google doesn't find appropriate.

 

[ezrarh]

Going to give this workout a try...

How do you spot someone doing a the leg press? Then again, I don't think that was why I was watching the video.

 

[Veezy]

How do you spot someone doing a the leg press? Then again, I don't think that was why I was watching the video.

If she needs help with a depth check on her squats, I wouldn't mind assisting.

With my head.

 

[parrotbeak]

How do you spot someone doing a the leg press? Then again, I don't think that was why I was watching the video.

She could sit in my lap. Or I could crouch down between her legs.

 

[cuevas. PhD.]

How do you spot someone doing a the leg press? Then again, I don't think that was why I was watching the video.

Being serious for a second: If they can't get it up to a spot where they can lock it you go underneath and push/squat it up

If she needs help with a depth check on her squats, I would mind assisting.

With my head.

You would mind? Jerk.

 

[Veezy]

Being serious for a second: If they can't get it up to a spot where they can lock it you go underneath and push/squat it up



You would mind? Jerk.

Fixed. Wounldn't want to come off as some sort of inconsiderate ass hole. That's just rude. I'm a gentlemen, through and through.

 

[ezrarh]

Being serious for a second: If they can't get it up to a spot where they can lock it you go underneath and push/squat it up

I always thought there was an emergency safety pin that prevented it from going past a certain point that would be dangerous. But if worse comes to worse, I will do my duty and get up and close for her.

 

[parrotbeak]

I always thought there was an emergency safety pin that prevented it from going past a certain point that would be dangerous. But if worse comes to worse, I will do my duty and get up and close for her.

All the ones I've used were built so the foot platform could only get so close to the seat and you could just stand up if you failed. I guess if you're really tall and you set it at the closest pin, you could get trapped but never heard of anyone doing that.

 

[deadbeef]

How do you spot someone doing a the leg press? Then again, I don't think that was why I was watching the video.

From watching some guys at my gym, you just stand real close and yell at them.

I remember seeing a guy gather up two dudes for a "spot" on the leg press. I was really confused. That is, until I realized he just wanted some guys to watch him lift some weights.

 

[kehs]

From watching some guys at my gym, you just stand real close and yell at them.

I remember seeing a guy gather up two dudes for a "spot" on the leg press. I was really confused. That is, until I realized he just wanted some guys to watch him lift some weights.

That's so awesome.

 

[parrotbeak]

I remember seeing a guy gather up two dudes for a "spot" on the leg press. I was really confused. That is, until I realized he just wanted some guys to watch him lift some weights.

Did he take every 45 in the gym to load it up and then move it 2 inches?

 

[Tater Tot]

nvm

 

[BertramCooper]

It is so fucking hot.

And seeing as though I rely on outdoor running for a large portion of my workout, I'm kinda screwed this week.

Oh well. My diet is intact, and it looks like it will cool down on Sunday.

 

[kehs]

Did he take every 45 in the gym to load it up and then move it 2 inches?

How many times must I apologize for my static contraction stint?

 

[deadbeef]

Did he take every 45 in the gym to load it up and then move it 2 inches?

He does strip sets, starting with probably 10 plates on each side. He does a few "reps" (you know what I mean), at each weight.

 

[Parch]

It is so fucking hot.

And seeing as though I rely on outdoor running for a large portion of my workout, I'm kinda screwed this week.

Some people like working out in the heat. I hate it. I always underperform.

Instead I'll just go enjoy my bacon fudge bowl.

 

[perryfarrell]

It is so fucking hot. And seeing as though I rely on outdoor running for a large portion of my workout, I'm kinda screwed this week.

Get up early, run @ 6 am.

 

[cuevas. PhD.]

It is so fucking hot.

And seeing as though I rely on outdoor running for a large portion of my workout, I'm kinda screwed this week.

Our rec center (temporary, they are renovating the current one and did not want to spend 500mil on an AC for the temp one) is closed for a few days but I have just been doing some p90x dvds instead. No harm.

 

[BertramCooper]

Get up early, run @ 6 am.

6 a.m. is actually my normal run time.

But this week, it's been about 75-80 degrees at 6 a.m. And super humid. It really sucks.

I usually run about six miles. I got to about 2 miles this morning before giving up. It was miserable.

And I don't have A.C. in my apartment, which makes doing indoor exercises difficult as well.

But like I said, I've kept on my diet this week, so I'm not feeling too down.

 

[The Lamp]

Sometimes with my leg extensions I don't completely extend my leg because the weight is too heavy...is that bad for my knees or should I fully-extend/lock-out my rep every time?

The Lamp:

Dumbbell side bends, weight behind the head weighted sit ups, hanging leg/knee raises.

Your program seems complicated. SS or Grayskull would probably work better for you if you're just starting out. If you're looking for more of a body builder routine, do the Grayskull program as outlined except:

Days that your press, do chins/weighted chins 2x5 1xAMRAP, once you can do 10 easily start adding weight
Days that you bench, do curls 2x8-10 1xAMRAP go up 2.5 lbs per session

Doing all the things isn't really a good program because you don't know what's working/what improvements you're making. It's great you're having gains, but if you're not focused, you'll end up doing too much or not using your time efficiently. Have you thought about what program you’d like to switch to?

viper:

Are you doing that every day you go in?

I don't know what program I'd like to switch to, I'm not sure which would be best for mass gaining.

I'm currently in a temporary place for the summer with a rather small gym with not a lot of equipment. I'm too weak to do bodyweight exercises, so things like pull-ups are impossible or difficult for me. Meanwhile, I don't have any barbells or squatting racks or anything like that...just a few machines and DBs that go up to 50 lbs. So my program focused on per muscle group because that's kind of how the gym was laid out, even if it was kind of complicated....but I never spent more than 50 minutes in the gym per workout.

 

[cuevas. PhD.]

Sometimes with my leg extensions I don't completely extend my leg because the weight is too heavy...is that bad for my knees or should I fully-extend/lock-out my rep every time?

You should fully extend. I do not let it get back to the resting position though.

 

[GiJoccin]

6 a.m. is actually my normal run time.

But this week, it's been about 75-80 degrees at 6 a.m. And super humid. It really sucks.

I usually run about six miles. I got to about 2 miles this morning before giving up. It was miserable.

And I don't have A.C. in my apartment, which makes doing indoor exercises difficult as well.

But like I said, I've kept on my diet this week, so I'm not feeling too down.

I don't know why I enjoy this, but the hot weather isn't bothering me. I did 9 miles in the park 2 days ago, must have been high 80's and humid. Running shirtless definitely helps - i lose all motivation to run as soon as i feel sweaty clothes on me. Also carrying a water bottle to stay hydrated and stopping to fill it up helps out a bunch.

 

[Tater Tot]

Quick question about reps.

For a bulk - failure at 6 reps

Cut- Failure 8-10 reps?

 

[cuevas. PhD.]

Quick question about reps.

For a bulk - failure at 6 reps

Cut- Failure 8-10 reps?

here:

And there you go. This really is the best explanation of repetitions that I could find and sums it up better than I can explain. For information directly related to this, read the next section on "Muscular Hypertrophy".

Muscular Hypertrophy
Not all hypertrophy is created equal, and no, I'm not talking about building "lean" muscle and building "bulky" muscle. A more apt (but still terribly simplified) comparison is "functional/dense" vs. "superficial/bloated".

Sarcoplasmic Hypertrophy-This is an increase in the sarcoplasm in the muscle. Sarcoplasm is NON-CONTRACTILE TISSUE, but accounts for roughly 30% of the size of the muscle. In increasing sarcoplasm, you are actually DECREASING the muscle's contractile fiber density, resulting in less power/strength output across the muscle area. As you can see from the chart, from 10-12 reps and up is when sarcoplasmic hypertrophy comes into play. This is probably the type of "muscle-building" that bodybuilders get a rep for "all show and no go". However, it is not completely useless--simply being bigger in a chosen sport can have it's advantages and building size can help provide a better foundation for increasing your strength (the larger the cross-sectional area of a muscle, the greater it's potential for strength)
Myofibrillar Hypertrophy-This is an increase in the size of the actually muscle fibers, but NOT an increase in the amount of muscle fibers. The "density" of the muscle will actually increase. This sort of training is more "functional" and more important for athletes, as low reps build explosive power as well. Increases in size may not come as quickly as sarcoplasmic hypertrophy, but you still WILL get bigger if you train this way and eat properly. Low reps (1-5) are best for this.

 

[Tater Tot]

thank you sir

 

[dmshaposv]

Age: 22
Height: 5'7
Weight: 145 lbs
Goal: 138 lbs with a bit of muscle by the start of September
Current Training Schedule:

Cardio daily for 15 minutes,
3 reps of 15 situps
3 reps of 15 shoulder lifts with barbells (very light, 3 lbs)
As many pushups as possible (currently around 15)

Current Training Equipment Available: Barbells, Treadmill

Comments:

Well I started to sag at the end of spring this year, and thought I started taking an intiative sometime around July. I'm basically following my old routine and pointers on what to eat/exercise from the OP, but I need to be sure I'm in the right direction. I want to drop down at least 7 lbs and have been consuming lotsa proteins, eschewing carbs, doing cardio every day and strength training every alternative day.

My shoulders are doing good, and my tummy is flatter, but the love handles are still there and so is some thickness in my thighs. I know spot reducing fat is not possible, so I'm definitely losing weight as a whole. The problem are my arms - they are still skinny as fuck and I really want them to bulk up a bit more so my body looks better and more proportional.

So help me GAF - I think my goal is achievable I just want to look toned once I go back to uni. I need to know if my exercise routines are fine and/or if I should add or remove anything to it. I definitely want to drop down 7 lbs, but is too much cardio hindering my muscle gain, if any?

 

[Deleted member 81567]

I'm 18 years old and a workout newbie. I've tried losing some weight by eating less and exercising the past few years but can't as I always get discouraged. I decided to try p90x though and thought asking GAF if it's a good idea. I realize the challenge and thought I'd go all out and just try the ultimate workout. This is a very vague post but my question can a determined beginner get through p90x? All those transformation vids on Youtube inspired me.

 

[Enco]

I'm 18 years old and a workout newbie. I've tried losing some weight by eating less and exercising the past few years but can't as I always get discouraged. I decided to try p90x though and thought asking GAF if it's a good idea. I realize the challenge and thought I'd go all out and just try the ultimate workout. This is a very vague post but my question can a determined beginner get through p90x? All those transformation vids on Youtube inspired me.

Cut down on sugar and reduce your carb intake. Go for a walk every day or do some other form of cardio. With a lower carb intake, you should up both your fat and protein intake.

You can also watch Fat Head. It's a very good documentary (although slow at times). I pretty much summarised it above.

 

[Luscious LeftFoot]

Age: 22
Height: 5'7
Weight: 145 lbs
Goal: 138 lbs with a bit of muscle by the start of September
Current Training Schedule:

Cardio daily for 15 minutes,
3 reps of 15 situps
3 reps of 15 shoulder lifts with barbells (very light, 3 lbs)
As many pushups as possible (currently around 15)

Current Training Equipment Available: Barbells, Treadmill

Comments:

Well I started to sag at the end of spring this year, and thought I started taking an intiative sometime around July. I'm basically following my old routine and pointers on what to eat/exercise from the OP, but I need to be sure I'm in the right direction. I want to drop down at least 7 lbs and have been consuming lotsa proteins, eschewing carbs, doing cardio every day and strength training every alternative day.

My shoulders are doing good, and my tummy is flatter, but the love handles are still there and so is some thickness in my thighs. I know spot reducing fat is not possible, so I'm definitely losing weight as a whole. The problem are my arms - they are still skinny as fuck and I really want them to bulk up a bit more so my body looks better and more proportional.

So help me GAF - I think my goal is achievable I just want to look toned once I go back to uni. I need to know if my exercise routines are fine and/or if I should add or remove anything to it. I definitely want to drop down 7 lbs, but is too much cardio hindering my muscle gain, if any?

You want to lose 7lbs? Seems like an arbitrary number. But if should be easy, if you fix up your diet.

Also you want to bulk up your arms, while being more toned ie/cutting fat. Best course of action would be to read the OP. Tons of info there on bulking and cutting and why it's inefficient to try to do both unless you're a complete novice.

I won't comment on your routine, I have tendency to sound mean on the internet

 

[cuevas. PhD.]

I'm 18 years old and a workout newbie. I've tried losing some weight by eating less and exercising the past few years but can't as I always get discouraged. I decided to try p90x though and thought asking GAF if it's a good idea. I realize the challenge and thought I'd go all out and just try the ultimate workout. This is a very vague post but my question can a determined beginner get through p90x? All those transformation vids on Youtube inspired me.

P90x is good if you stick with it and have a good diet

Spoiler

like every other program

 

[Repgnar]

Age: 21
Height: 6'1
Weight: 154
Goal: To gain weight and get in better shape
Current Training Schedule: None
Current Training Equipment Available: Dumbbells, pull-up bar, and University gym
Comments: Last year was my first time watching a season of hockey. Once the playoffs started I started looking into anyway I could play or atleast skate on the ice. There's a local rec/pick-up league that starts in the fall around here that i'm really interested in trying this year. I'm looking to gain some weight(maybe 20-25 pounds?) and just get in better shape overall. Right now i'm thinking about doing P90x. I'm pretty new to the fitness/diet world and would feel most comfortable just being able to hit play at first and not have to worry about whether or not my workout is right for me. After doing P90x I plan on looking into getting into the gym, Starting Strength seems to be praised quite a bit too so I plan on picking that up. For my diet, the 'milk diet' appeals to me for the ease and cost. Is it possible to use that diet while doing P90x, the OP mentions that it's best to do compound excercies with that diet. Also, is it possible to gain that much weight over time doing P90x without altering it or do I need to make changes? I don't expect the weight gain to happen in a month and would like to keep these changes for the long run and not just the next 90 days. Any information/input would be appreciated, thanks in advance.

 

[TheRagnCajun]

The milk diet may be excessive for some. My recommendation is, set a goal of gaining 1lb per week and drink the necessary milk to make that happen. PX90 isn't bad but lots people including myself started with 'starting strength' right off the bat.

 

[The Lamp]

The milk diet may be excessive for some. My recommendation is, set a goal of gaining 1lb per week and drink the necessary milk to make that happen. PX90 isn't bad but lots people including myself started with 'starting strength' right off the bat.

I don't even know how you could tell if you gained 1 lbs. a week considering how your weight can fluctuate a few lbs. per day based on whether you've eaten, taken a dump, are dehydrated, etc.

Anyway, it is probably excessive for some people, but on the GOMAD diet, I've already gained over 20 lbs. and am hoping to get to 30 lbs. within the next week.

 

[reilo]

I don't even know how you could tell if you gained 1 lbs. a week considering how your weight can fluctuate a few lbs. per day based on whether you've eaten, taken a dump, are dehydrated, etc.

I use my "base weight" as the measurement. What I mean by that, take the weight you are at after you're several hours past eating, drinking, shitting, whatever. Usually this time is in the morning. Eventually you'll notice a pattern in how your weight fluctuates throughout the day, so if you don't worry about the hour-by-hour weight fluctuations, then just take your weight once in the morning.

 

[cuevas. PhD.]

Yeah, if you gain 25 lbs in 90 days you will gain a lot of fat.

over 20 lbs. and am hoping to get to 30 lbs. within the next week.

dude...

 

[reilo]

Yeah, if you gain 25 lbs in 90 days you will gain a lot of fat.



dude...

frogkid.jpg

 

[kehs]

I use my "base weight" as the measurement. What I mean by that, take the weight you are at after you're several hours past eating, drinking, shitting, whatever. Usually this time is in the morning. Eventually you'll notice a pattern in how your weight fluctuates throughout the day, so if you don't worry about the hour-by-hour weight fluctuations, then just take your weight once in the morning.

Yup, the only measurements I use to keep track are always within the same time period of the day.

 

[cuevas. PhD.]

frogkid.jpg

I was just looking for that lol

 

[The Lamp]

Yeah, if you gain 25 lbs in 90 days you will gain a lot of fat.


dude...

GOMAD diet is working for me. I don't look fat at all, I'm actually starting to look normally filled out, considering before I was a twig at 150 lbs., 6'3" (I had to wear a tight belt just to fit into 32x34 pants). I've also been working out 3x a week.

 

[TheRagnCajun]

I don't even know how you could tell if you gained 1 lbs. a week considering how your weight can fluctuate a few lbs. per day based on whether you've eaten, taken a dump, are dehydrated, etc.

Anyway, it is probably excessive for some people, but on the GOMAD diet, I've already gained over 20 lbs. and am hoping to get to 30 lbs. within the next week.

I have a good grasp on how my bodyweight fluctuates over the day. Over the course of the week, I get a pretty good sense of my weight gain.

When I started, I did GOMAD and gained 25lbs in 6 weeks (150lbs - 175 @5'9). I thought it was normal because I had gained so much strength during those first weeks, and I was on the skinny side before. Realistically there was probably 8 lbs of lean muscle mass gained, maybe 4 lbs of water weight and the rest was fat.

Beginners can gain over 1 lb of lean muscle mass per week, but after that you're gaining less than 1lb muscle. Anyone bulking can expect to gain some fat though, so I shoot for 1lb of weight gain per week, expecting .75lbs of that to be muscle. Anything in excess of that is going to be pure fat...unless you're on roids.

Edit: Yeah you would have been a twig @6'3 & 150lbs. So GOMAD is a really good idea for you. You just need to go off of it once you fill out.

 

[The Lamp]

I don't mind having some fat...I needed some. could see and feel every vertebrae in my back. The only person I'd ever seen thinner than me as an adult would probably be Christopher Nolan in The Machinist (who was just unbelievably thin). I was never able to gain weight until I was on GOMAD, and since I've been eating between 4,000-5,000 calories a day and working out 3x a week, I'm fine with that. I plan to stop in mid-August after I hit a target weight, anyway, and then just focus on shaping what I've got.

But I'm definitely gaining muscle. I had absolutely no pecs before I started, and there was no definition in my arms when ever I flexed them (no bicep "bump" or anything). Now I've got all that, and my legs have gotten much bigger (I'm finally filling into "small" size boxers), which isn't to say much compared to normal legs, but it's a huge improvement for me.

 

[Gvaz]

Anyone on Fitocracy?

I want some frans

 

[Enco]

Some of you guys need to go to the Dark Knight movie thread and tell others how you can't go from average build to this:

In a couple of months without roids. Or am I crazy?

 

[Deleted member 81567]

Also another question, for those who tried p90x and never really seriously worked out before that, is it highly possible to slack off later? Should I continue p90x if I actually do pull it off, p90x plus or just use another workout/hit the gym? It's all preference I think but would Gaf advise?

 

[kehs]

Some of you guys need to go to the Dark Knight movie thread and tell others how you can't go from average build to this:

In a couple of months without roids. Or am I crazy?

That's what Bane's mask is for. Duh.