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Let's start another Workout Thread
- Thread starter Cubsfan23
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Cubsfan23 said:I am 6"2" 165 pounds and want to get to at least 180, mostly muscle. It would be cool if people posted the best websites and some guidelines on what to eat throughout the day.
Try eating peanut butter & J sandwiches throughout the day for starters ( lots of peanut butter is recomended). They are packed with calories, the good cholesterol, and protien.
I'll touch more on a wieght gain diet a lil later, I'm in the process of getting ready to watch the LSU/MSU game shortly.
& Mr Gump, your pictures aren't showing up.
You should be able to get the oblique muscles you speak of if your lifting heavy because those muscles are used to stabilize your body. However, if your not lifting that heavy, you can try some twist crunches.Mr Gump said:
Edit: I almost forgot to mention, using a swissball is also a great way to workout ur obliques and basically your whole core body. Not only that, using the swissball to do things like leg raises and crunchs will help your body better stabilization for workouts just as bench pressing, allowing you to lift more weight with better control.
I have a really good website that I recently discovered. http://www.ast-ss.com/ You do have to sign up but its free and the information in there is, as far as I've tested it and my friends, completly accurate. I've seen gains in my muscle mass in weeks that usually took me months. They have a complete list of workouts and nutritional plans.
For a simple explanation of things to do if you are trying to gain weight. Eat sure that you eat protein in the morning, its very important that you get the protein in the morning. Also before and after working out, you should have atleast 30 grams of protein from your meals. Another thing is to eat every 4-5 hours. Not too large of a meal but just enough so you get ur protein and carbs. On the weight lifting side, you should try to lift as heavy as possible with low reps ranging from 4-6 reps. I would say more but its better you read it from the website than me.
Cubsfan23 said:I am 6"2" 165 pounds and want to get to at least 180, mostly muscle. It would be cool if people posted the best websites and some guidelines on what to eat throughout the day.
Use Max-OT, as the guy above me said. And to build any kind of muscle you must eat at least 1g of protein per pound of bodyweight.
effzee said:
I'm doing Max-OT right now and i've been using it for about 6 months. I was mostly a beginner to lifting when i started, but i've seen some good gains. 20 pounds on my bench, 70 pounds on my squat, and pretty much all of my lifts have went up.
It is a very intense program, though, so you must take caution because of the heavy weight (4-6 reps). I'm sure you'll see gains with almost anything you try if you are a beginner, but the key to gains is a good protein intake like i said in my first post (1g per 1lb of bodyweight is the bare minimum).
So, I'm 6'3" 150 lbs. I really don't want to gain weight. I fear that if I gain weight, I'm just going to end up losing any muscle and have it all be fat. I'm skinny, but not enough to look like an extreme bean pole. I refuse to do any weightlifting and my work outs involve walking to and from class, flag football, and racquetball. I really need to get sex back into my weekly routine, damn ex-girlfriend...
I think the basic conflicting reports are centered around isolation training workouts and compound training workouts. For most of my workout experience, I've been doing mainly isolation workouts and they have gotten me very good results in the past. When I came across Max-OT, I figured I'd give it a try and just as they had promised, their workout got me results but much faster.
What I'm basically trying to say is that there are many ways of getting good results and that is why their are so many conflicting reports and different workouts out there. What you have to really look for is what workout will give the fastest, most efficient muscle growth. Of all the workouts I've followed, Max OT has workout the best. I think people should try differents type of workouts, because that way they can actually see different results and understand what works and what doesn't work.
What I'm basically trying to say is that there are many ways of getting good results and that is why their are so many conflicting reports and different workouts out there. What you have to really look for is what workout will give the fastest, most efficient muscle growth. Of all the workouts I've followed, Max OT has workout the best. I think people should try differents type of workouts, because that way they can actually see different results and understand what works and what doesn't work.
Lemurnator
Banned
I'm about 5'5''-5'6''
I'm about 115-125.
My workouts consist of swimming every chance I get and running around my neighborhood early in the morning before school starts.
I can also do 80 pushups.
I'm about 115-125.
My workouts consist of swimming every chance I get and running around my neighborhood early in the morning before school starts.
I can also do 80 pushups.
Lemurnator
Banned
I work out to stay healthy.
Lemurnator
Banned
I swim because it's fun, it's a good workout, and I like the feeling of water on my skin.
Being in water is one of the most relaxing things to me.
Being in water is one of the most relaxing things to me.
Cubsfan23 said:I am 6"2" 165 pounds and want to get to at least 180, mostly muscle. It would be cool if people posted the best websites and some guidelines on what to eat throughout the day.
First you need to find out your BMR to find out how may calories you need to consume everyday to reach your goal weight.
If your goal if to gain lean mass, you'll need to get about 20% of you calories from fat (good fats) 40% from protein and 40% from carbs - but it vaires from person to person.
Then find a workout routine for you like for developing mass. There is lots of advice at BodyBuilding.com
When it comes to gaining lean mass, the exercise is the easy part - it's the diet that decides how much success you have.
You'll need a good Whey protein supplement, again go to BodyBuilding.com - it's the best prices on the internet I've found.
I think almost all excerises can be performed with what you have. Just glancing over my own workout, the only excerises I wouldn't be able to do with your equipment would be lat-pull downs and some ab workouts like incline bench crunches. Also, if you just get a flat bench, which are pretty cheap, you can do tons of excerises like bench press, pull overs, etc...all at home.Cyan said:
For people asking if you can go lower than 1g of protein per 1lb of bodyweight, i would say that you could if you were a beginner, but after one month or so it will be very hard to build muscle. When i was at home for the summer i didn't eat nearly as much as i did when at college and i had little to no gains in my lifts.
I get all of my protein from food, no supplements. Some good protein sources are all meats (i like chicken the best because its lean), beans, and eggs. You can find protein in nuts also, but that could get expensive and it might not be a sufficient source.
For everyone that's buying whey protein i would recommend that you research the product you are buying. Go to the forum at bodybuilding.com and check if there is a good following for the product before purchasing it. There are a shitload of whey proteins out there and most of them are not good, so make sure you are buying a recommended protein supplement.
I get all of my protein from food, no supplements. Some good protein sources are all meats (i like chicken the best because its lean), beans, and eggs. You can find protein in nuts also, but that could get expensive and it might not be a sufficient source.
For everyone that's buying whey protein i would recommend that you research the product you are buying. Go to the forum at bodybuilding.com and check if there is a good following for the product before purchasing it. There are a shitload of whey proteins out there and most of them are not good, so make sure you are buying a recommended protein supplement.
For anyone trying to gain muscle I don't recomend consuming less than 1.5 grams of protien per lb bodyweight.
If you're a hard gainer in trying to gain weight, try Alpha Lipoic Acid 10-15 minutes before breakfast, when finished working out and supper at night. It's an insulin mimcker which helps your body fully digest and utilise more of it properly.
It's cheap and very effective.
If you're a hard gainer in trying to gain weight, try Alpha Lipoic Acid 10-15 minutes before breakfast, when finished working out and supper at night. It's an insulin mimcker which helps your body fully digest and utilise more of it properly.
It's cheap and very effective.
Hmm well you can try this one http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&category=40963&item=5525088594&rd=1alejob said:
I've been using it for a while and its been working great. Its not as good quality as the Whey protein you can get from http://www.ast-ss.com/ but I think that its much more affordable. With my budget, i just can't afford the Max OT protein anymore.
effzee said:
Well they are different excercises. The stiff leg isolates the hamstrings more than the regular deadlift. I prefer the stiff leg because i have never really focused on the regular deadlift (yeah ironic, i know). Regular deadlifts require good form to be performed properly, since rounding your back could severly injure you if you're lifting a good amount of weight.
While doing either of these lifts make sure your back is straight (even slightly arched) and keep your head up. Keep the bar very close to your body, especially while lifting the weight off of the ground. Use an alternate grip, one hand towards you, one hand facing out, for regular deadlifts. Both hands face you when doing stiff leg. NEVER ROUND YOUR BACK. Stiff leg deadlifts can be performed on a box or something else to give you more stretch in your hamstrings.
When doing regular deadlifts make sure you have proper form and watch the weight go up.
Yeah i just recently switched from Stiff Legs deadlift to reg. deadlifts because I feel I can handle more weight with the reg. deadlifts and stimulate alot more muscles at once. Plus it fits in perfectly with my leg workout.deadlifter said:Well they are different excercises. The stiff leg isolates the hamstrings more than the regular deadlift. I prefer the stiff leg because i have never really focused on the regular deadlift (yeah ironic, i know). Regular deadlifts require good form to be performed properly, since rounding your back could severly injure you if you're lifting a good amount of weight.
While doing either of these lifts make sure your back is straight (even slightly arched) and keep your head up. Keep the bar very close to your body, especially while lifting the weight off of the ground. Use an alternate grip, one hand towards you, one hand facing out, for regular deadlifts. Both hands face you when doing stiff leg. NEVER ROUND YOUR BACK. Stiff leg deadlifts can be performed on a box or something else to give you more stretch in your hamstrings.
When doing regular deadlifts make sure you have proper form and watch the weight go up.
Cubsfan23 said:I am 6"2" 165 pounds and want to get to at least 180, mostly muscle. It would be cool if people posted the best websites and some guidelines on what to eat throughout the day.
Best way to build muscle (naturally)
Squats, Deadlifts, Chins and Dips (weighted).
Do about 6 to 8 sets of 3 to 5 reps of a weight that is about your 6 rep max.
Repeat every other day.
Do cardio on off days, but don't go for too long or too hard. Maybe an easy 30 minute jog or some light swimming.
Eat a lot. Don't count calories, just get enough protein and fat and load up on carbs
Avoid caffeine, smoking, alcohol, and get 9-10 hours of sleep a night.
Get plenty of sex and massages.
Makes you big and strong.
Make sure you do full reps: none of this sissy half squat nonsense. You squat ass to ankles. And dips are full way down, not to 90 degree elbows (get your maximal stretch). Chins are FULL chins, with elbows fully extended on the bottom, and the chest touching the bar on the top. Deadlifts are either classic deads, classic deads with double over hand grip, sumo deads, or Stiff leg deads...all up to you, I found classic deads build the most pure muscle, but SLDLs end up improving overall athleticism because of the extra hamstring recruitment. Your milage may vary.
BobbyRobby
Member
What's a really intense ab workout? I get bored doing high reps.
Fatghost28 said:
Comic book eh ? Ok, I can't believe you're trying to give advice on working out when you clearly have no idea how it works yet, the advice you gave sounds like something I once heard from my 8th grade PE coach.
Working out every muscle every other day is total nonsence if your goal is to gain muscle.
By working out every muscle every other day, the ONLY results you'll see anytime soon is either you'll get sick as hell, njure yourself (esp shoulders) or tear down muscle and become smaller than when you started out.
Unless you have the muscle recover ability of a greek god ( and nobody does, not even pros on super high stacks of roids/growth hormones and insulin would be insane enough to do what you suggested, the body simply can not rebuild muscle fast enough to keep up with being tore down every other day.
90 degree dips, 90 degreebench presses, and 90 degree squats will net you more muscle gain with less chance of injury in the shortest amount of time = FACT.
By going past the 90 degree point you stop working out the targeted muscle and simply stretch it a bit, while working the tendons and ligaments.
Now I don't know about you, but seeing as how tendons and ligaments don't heal or gain strength anywhere near the pace of muscle, I'm not about to hold my muscle gains back from the pace of my tendon and ligament gains.
And if you are one of these hardheaded types who still think only going past the 90 degree point with full onset lifts in these evxcersises is the way to go I have a challenge to blow your theory away:
Next time you want to bench press, only go from the 90 degree point to the end (what you consider the end of a full rep, do this as many times as you can and You'll see your chest is not worked out a bit and the only thing you're doing is putting uneeded wear and tear on your tendons and ligaments in your shoulders and elbow. (your chest won't even get sore with this)
If you want to stretch during chest excersises stick to flys, otherwise stop trying to stretch when you should be lifting weight targeting the belly of your target muscle group.
Post a pic of yourself so we can see if you practice what you preach.
I'll do the same if you want me to prove I can back up what I say with results.
BobbyRobby said:
Hanging leg raises are my fav, but most people do these wrong.
Don't swing, do the lift very controled, hold it at the top of the rep and exhale all the air from your lungs.
Exhaling all the air out on ab excersise is how you sqeeze the muscle to get the best pump.
The only way you can get high reps on almost all ab excersises is by cheating honestly, the best advice I can give is to slow it down a bit, squeeze, and make sure you don't cheat.
Trust me, your abs will be burning by the end of a few short sets if done correctly.
DJ Sl4m said:
Nonsense. If the human body couldn't tolerate exercise frequently, we'd all be dead. Ever see monkeys? Or chimps, our closest related species. They're doing dips and chins ALL DAY LONG EVERY DAY.
And a grown chimp could rip your arms off.
Tell you what: you post your scientific proof of your claim and I'll post scientific proof of mine.
Nonsense.
Why don't you go tell that to Steve Reeves or Eugen Sandow or Arthur Saxon or any other great strong man or bodybuilder who did full body workouts very frequently. Or why not tell that to the guys behind HST http://www.hypertrophy-specific.com/hst_index.html.
Or better yet, explain how Westside protocols produce champion after champion. After all, Westside trains the same muscle groups 2-4 times per week, exercises close to daily, and yet consistently produces top strength athletes.
NONSENSE.
Maybe you're just really fragile and out of shape if you are afraid of injury if you do a complete range of motion.
And if you are really serious about wanting muscle growth to outpace ligament and tendon strength, then you're just being retarded.
You obviously don't bench press properly. Your form would be disqualified in an actual bench press meet.
Flys are a waste of time.
Waste of time.
Ab work like this is a waste of time. You'd be better off doing stuff like Saxon presses if you really needed more ab work, but the BEST ab work out is actually the Clean and Press. But you probably don't even know what a clean and press is
Here's some questions kid:
Exactly where did you learn your human biology? Are you familiar with the fact that our species lived for millions of years without the ability to sit on our ass for days at a time and still be able to eat? Or to be protected from physical threats?
Knowing this, please explain to me how the human body could evolve to the point where hardly moving (such as moving with only incomplete motions, and working a muscle out very infrequently) would produce superior results?
Are you aware that the current popular (and wrong) body building methodology was invented only about 20-30 years ago, and was not how the vast majority of superior strongmen, athletes, and weight lifters trained?
Are you aware that today, champion weight lifters and power lifters still workout with full range of motion and very frequently?
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