Yumcha

34 flights? It builds character and yes, I am a puddle of after running it...

I absolutely hate cardio...I often curse with each breath I take for the 20 minutes I go at it...

BEETROOT

I've been doing 90+ minutes of nonstop, 135-165 bpm cardio per day lately.

Yumcha

90 MINUTES?!? Wow.

That's impressive!

Whiskers

My trainer told me today that you want to have 90 seconds of your base heart rate and 90 seconds of peak for 20-30 minutes. To get your peak, sprint for 90 seconds and take hr, then walk for 90 seconds and take hr for base.

BEETROOT

For what, weight loss?

Whiskers

Yes.

NJtsx

MON- bi's and tri's, cardio (30 min)
TUES- chest (free weights, bench, and fly exercises)
WED- Shoulders and (back every other week), cardio on off days from back
THURS- Bi's and tri, cardio, 20 minutes of abdominal
FRI- chest (free weights, bench, and fly exercises), 20 of abdominal
SAT- Shoulders and (back every other week), cardio on off days from back
SUN- off day or run at the boardwalk

everything is done in 3 sets of 10 reps except for finishing chest exercise which is done from heavy to light with increasing reps.
everyday day 180g of protein, sufficent carbs and NO-Xplode supplement

NJtsx

Cause i think tris and chest is too much emphasis on tricep area in one workout unless your doing less weight and more reps. Same thing with bis and back together. Too much stress to do, lets say 4 exercises with tris and 4 exercises with chest. I dont know about you but i am burnt after doing 4-5 exercises of chest alone.

TLover

You bike at a pace of 30-33 mph? That's pretty close to what pro cyclists can do.

slobeatz

Just started this routine.

Everyday:
Before work: 2 mile run
After work: 50-60 minutes rollerblading (roughly 7-9 miles)
After Weights: 150 crunches & 75 leg lifts

After Rollerblading rotate between chest & tri's and back & bi's 3 sets or each lift 15,12,10 reps adding weight per rep.

Keeping Calorie Intake below 1800 usually about 1600.

Goal: get more toned and lose a little fat in the mid-section

No supplements.

I don't know if this is a great work out, so let me know what you guys think

Reddly9007

I assume your skinny with little muscle mass, because your burning so many calories and not feeding your muscles shit! which isn't bad, don't know what your plan is.

Adam_Schwartz

If you like it and it works, then it's great! I bet each of our regimens is different from one another, but one it no better than another.

Adam_Schwartz

It's a good idea, however, to mix it up and do chest/tris/delts in the same session and back/bis in the same session. It just keeps your body from adapting and allows you to incorporate muscle fibers you might not normally use otherwise. But if you are doing 4-5 chest exercises, then I agree that doing any tris or delts afterward would be too much.

Reddly9007

Hey Adam, you ever try goodmornings? I saw some kid doing them when I was down in S. FL two weekends ago and almost started laughing at him, his back was arched like a tree in a hurricane. I have never tried them and really don't care to especially cause I think it puts to much emphasis on the pivot point of your lower back, but figured might as well ask.

Adam_Schwartz

Yup, I have been doing good morning for a long time now. They look goofy but are a great core strengthening exercise. They really help improve lower back and ab strength. And you are right, you can jack your lower back up if you go to heavy and have poor form. I'd recommend them but would also recommend you do at least 100 reps with just the bar to get the motion down.

slobeatz

5'8' 160lbs. Not real skinny. First I'm trying to lose some fat, then it's onto more weights.

Reddly9007

just got ripped up this morning, when I take a break and come back I feel so good! Just throwing around weight like its no one's business! AAAAAAAAAHHHHHHHHHHHHHHHHHH

Reddly9007

Had another sick workout yesterday, tore up my back!

Whiskers

Spinning today.

HQuakers

Lifting since Sept. '04.

Day 1: Biceps, shoulders, forearms/wrist (I have weak wrists)
Day 2: Triceps, chest, mid/lower back
Day 3: Legs

I am 5'-11 to 6' and like 140lbs. I was up to 155 when eating chicken, chicken, and more chicken at school. If I get sick I lose 5 lbs, then gain most of it back right away. I am not taking creatine anymore since my family and gf dont think it's a good idea, even though it works IMO. I just take protein and try to go every other day/4 days a week.

Any suggestions? Im trying to add bulk and get stronger, which I have but seem to have plateaued even though I changed my routine.

Reddly9007

Holy shit ballz your skinny, i'm 5'11 and weigh in at 205. Ask as many questions as you can, you want mass, do mass exercises! Stick to working out primary muscle groups, try pyramids, look to lift heavy on flat bench, squats, seated rows. If you want to gain, eat, and eat a lot!

If you want my personal opinion, your screwed, learn to be happy skinny cause at your height and weight its going to be really hard to put on some serious mass. Look to bulk up but stay real lean and cut, it will give you the image of being big but not really being a meat head!

I love the gym, there are a couple guys in here like me, check back in on these threads and read up. The body is just like the brain, feed it and it will grow.

Now get your pussy ass back in the gym and lift!

HQuakers

^lol

I know i'm not going to be huge..that's a given. I'd like to get some mass and stay cut. I know someone who is in the same boat as me...been lifting for a year longer than me...he couldn't gain weight for his life, but lifted much more than he weighed..like 125%. Cut, strong..just not huge.

Oh well, gonna keep with the gym because I like it.

Reddly9007

just stick with it little meat head, hard work in the gym is the only way to see true results.

Reddly9007

had an amazing chest work out today, 110 on flat dumbells for 6. I'm back baby!

Phillyboi

I work out at least five times a week, changing my routine at least every five to six weeks.

Sundays: Chest, and Biceps (do at least 4 different sets for each muscle group)
Mondays: 45 Minute Cardio, 25 minutes of abs
Tuesdays: Shoulders and Triceps (shoulders I do supersets, after 15 reps, hold dumbells for 20 seconds straight out and another 6 forward raise reps.
Wednesday: 45 Minute Cardio, Chest
Thursdays: Back (supersets) Seated row start at 100lbs (yeah yeah, I can do more but wait) with 10 reps than move down to 90lbs with 10 reps and keep going until I hit 30lbs than go back up again too 100lbs. Good Workout. Also may throw in shoulders. And also throw in Legs (which a lot of guys hate to do)

I typically spend about 2 to 2 1/2 hours at the gym every night from 10:30 till 1:30-2:00am workout, spa, shower.

Right now I am at 175lbs 5'8"

Whiskers

Found out today that forgetting your tower after working out < *

mg7726

M, W, F - upper body

T, Th, Sa - lower body

Sun - chill out

donkeykang

Well, I decided to start a new Training Program:

Goals: Body Fat Loss, Look more defined
Supplements: Multi-Vitamins
Diet: Trying 3 Meal, 3 Snack with healthy foods

Starting Weight: 230 - 17%ish body fat
Ending Goal: 215 - Anywhere

I got a big frame with plenty of muscle, just need to cut the fat.

One Day:
- Bench @ 135 - 10, 155 - 8, 175 - 6, 185 - 6, 185 - 5
- DB Fly @ Whatever x 3
- Incline @ Whatever x 3

- Seated Row 5 @ 150 x 5-8
- Lat Pulldown 5 @ I forget x 4-8

- Shoulder Shrug Machine 3 x 6-10
- Deltoids x 5 excercises - 8-10
- Bicep DB Curl x 3
- Bicep Cable Curl x 3
- Tricep Pushdown x 3

- Abs

Another Day:
- Interval Training

Yeah, I have to adjust my program because I have to start doing legs + my workout takes too long and doesn't account for a lot of things, but yeah I'm trying to improve it. Any suggestions and I will take them.

donkeykang

I tried doing workout with contraction and I do significantly less...looks like I'll try that.

Mizouse

you guys are crazy, all im doing right now is running for 20 minutes at 6mph (i slow down when i get super tired and take a small break) then im on the elliptical machine for 30 minutes, then i do various light lifting, just to work out my biceps, chest, back and abs. thats about it for now.. will start getting more intense when im capable of it

SDCGTSX

Miz, you are right, it's a gradual process and you are doing it right. But exercise is a lot like drugs. The more you do it, the more you need to have the same effect. After you've been doing the same exercise at same weight, your body just stops responding other than maintaining your status quo. Of course, if you stopped doing it, you'd start atrophying and getting in worse shape. But if your goal is to get in continual better shape, you have to up your workouts.

ric

Exercise patterns have varied over the years. Goal now as an old fart is to maintain basic body health, establish benchmark basic cardiovascular health and attain decent muscle strength for an active professional life. I'm past the buff bod age, at 56, but can hold my own on the black diamond run ski slopes at Jackson Hole, when I want to push it. Limiting factors include a bad right knee joint that surgery won't fix (eliminates running) and insulin-dependent diabetes, which enforces a rigid dietary program of no sugar, regular meals and constant blood sugar checks.

I work out three times a week for about 45 minutes each time. About half the time is spent on pure weightlifting, focusing on various muscle groups over time, and the remaining time is spent on cycles of what used to be called "calesthenics", which are designed to improve balance and muscle control while giving me my carido workout. Given my age and medical history, I decided to work with a trainer, which turns out to be well worth the $$$ for me. One session a week is with my trainer, who sets my exercise regimen and establishes proper form. We vary the regimen on a six-eight week schedule, and he is clever about developing "on the road" programs; my work requires constant travel, and I really hate missing my exercise "fix".

After two years of working with a trainer, I've lost some pudge (not much, mostly a reshaping of body weight of 165 on a 6'-2" frame) , gained significant muscle tone and feel a hellofa lot better in my body. Moreover, because my trainer forces me to move at a slower pace than my type A personality would usually accommodate, that two-year period has gone without any muscle stress or damage on the exercise floor, no pulled muscles, strained joints, etc. At first, I thought going to a trainer was a cop-out, but my 29-year old stepson led the way, and he, my wife and I all work with the same trainer, who devises very individual programs for each of us.

Next step will be to add a mind-body movement regimen into my schedule, probably Tai Chi/Qi Gong, an active bodymovement Chinese regimen that has significant impact on those who pursue it regularly.

ric

and vary them..... the body gets habituated to a regimen in about two months, and the regimen will not continue to have building impact. Varying it, to "surprise" the body, will do a lot to spike muscle interest.

GunnmeTaLCURA04

Sun: Chest/bis
BP 5x5
Incline DB 3x8-10
Flys 3x12
BB curl 5x5
preacher curl 3x8-10
DB curl 3x12

Mon: Legs
Squats 5x5
Leg press 3x8-10
Leg extensions 3x12
SLDL 5x5
Leg curls 3x8-10

Tues OFF

Weds.: Back/tris
Rows 5x5
lat pulldown 3x8-10
seated row 3x12
skull crushers 5x5
DB overhead ext 3x8-10
rope pressdown 3x12

Thurs: Shoulders
militarry press 5x5
lateral raise 3x8-10
reverse fly 3x8-10
various rotator cuff work

I try to make it everyday mentioned above. so 4 days total. But thinking of changing it around now. doing something of 3 days a week. and do more cardio to burn fattttssss

gavriil

Currently pretty complicated as I am mixing Vball practice with bodybuilding/strength, plyometrics and weigted dynamic lifts. Cardio is currently last on my list, it only indirectly takes place during the two vball, weekly, practice sessions on average.

That makes for an...about...14-16 day cycle.

I have reached a point though where I get to the gym and decide what I feel like I am doing, but never skip a muscle group for more than two weeks or so, although that's hard to do with vball in between. Even rest is on an on-demand basis. It depends on what my body tells me.

So it looks something like this (exercises are in order):

Day 1: Bodybuilding/strength session: Legs 1 of 2: Squats in the cage, legpress, quad extentions, adbuctions and aductions on the appropriate machine. Problem is the last three exercies, I can do more than the machine has available so squats are really where overload takes place.

Day 2: many times I feel I need to take the day off, but if I had one or two days off before the above leg day, I may feel OK for another strength session today. If I feel like lifting, it will be a set of small muscles. Say biceps and shoulders. Always start with barbell curls in the cage, then dumbell curls with straps on. That's it. Biceps will get a lot of work during the upper back day. It's already pusing it as is. For soulders I always start in the cage sitting on a chair-bench and do military presses with the barbell. Then sometimes I will add dumbell vertical raises but I will always do, front raises and side-lifts, both with dumbells.

Day 3: If I have not rested in Day 2, I take it off here.

Day 4: Vball practice probably

Day 5: This is also a possible rest day because vball puts stress on the whole body and a lot of inflamation is felt today which needs to heal (inflamation not DOMS so much, especially joint/ligament inflamation).

6: If I took day 5 as a rest day, this will be a medium size muscle strengh building lifting session. Say like calves and traps. Calves I start with the Smith press and use the STEP (to step on) in order to split my feet (half on the step half off) so I go ALL the way down when extenting the foot. Because I can go for a 5th or even 6th plate (on each side) on calves, I stop at 3.5 plates on two feet and then do one-footed calf raises with say up to 2 plates per side. That way, my spine does not get unecessary pressure which is very dangerous for myriads of issues. Then go to the seated calf machine and finish the calves session there. Traps I always start with

7: Rest

8: Dynamic Lifting Day 1 of 2: Cleans in the cage and dynamic tricep curls on the right hand only. Dynamic suggestes speeds between plyometric speed and strengh building speed. And it's always weighted.

9: Say something like triceps or a rest day. For triceps, I start with French curls (lying on the bench), then I do mono-dumbell (behind my head) raises and end it with tricep presses on the cables.

10. Either rest of vball training, depending on what day it is and if day 9 was rest or not.

11. If I rested in day 10, this is Leg Day 2 of 2 (strength). Romanian dead lifts, in the cage but on the STEP, so that I stretch even further down than normal (plates touch floor when extending). I guess you could call this a partial lower back day also. This is a short lifting day. No other exercise for targeting hamstrings.

12. Rest.

13. Chest (strength). Flat barbell benchpressing, incline barbell pressing and now depending how I feel, I will either do only flat dumbell extentions or both that and inclide dumbell extentions. Every 6 months I will rotate dips in this day by pulling one or most probably both of the dumbell exercises out.

14. Lower back (and a billion other muscles) day. Deadlifts (strength). Dead lifts in the cage with straps on and of course using barbells. Short day.

15. Rest

16. Dynamic Day 2 of 2: Weighted jump squats in the cage, an exercise which is hard to explain but basically immitates the way a vball player's swing just before the vertical. I do it with small dumbells (up to 20 pounds) but strapped so they dont slip and break the mirror on the wall across from me. Finally, right handed only exercise that imitates how a vball player spikes the ball, using the cables.

17: Upper back (strength): Wide grip lat pulls, then 2 overload sets of close grip (V-grip) lats, then one or two overload sets of inverted grip lat pullups with straps on, finally T-row pulls.

18. Rest.

I am thinking of adding a plyometric day again, in the court. Box jumps, etc.

Some exercises I rotate in and out but always revolve around a very specific set of exercises that always go first in the routine of that day. An example is weighted-barbell box-squats that go on and off the general routine. Step-up barbell squats is another. Pull-overs is another. I mentioned dips, there are others.

The above would change dramatically for example when it's vball off season for example or when I play in leagues.

For strengh training, I always follow the MAX OT principles and common sense.

I take protein, creatine, calcium, fish oil and multivitamin. I am convinced that WHEN you take supplements is more important than IF you take supplements.

gavriil

The reason is because it's important for maximum overload and intensity to be reached during a given muscle-building session. That can only be reached when a given muscle group is fully recovered and rested and fresh to give 100% on the two above factors.

If you're done with bench pressing, your triceps have gone to work to a certain extend (barbell bench pressing "is about 30% tricep" is the belief).

gavriil

If your goal is "max muscle size" there should not be such thing as a "mid weight" day

gavriil

In that order?

Ken1997TL

6 mile runs, 6 days per week (jog on a dirt trail)

20 sets of 20 push-ups per week

20 sets of 25 situps per week

10 sets of 15 pull-ups

I stretch everyday for 20 minutes, no bouncing.

I take a multivitamin supplement, nothing fancy.

My goal is to maintain the status quo.

gavriil

How do goodmornings help improve ab strength exactly?