Topic: Need workout advice
Anonymous A started this discussion 15 years ago #3,532
Hello.This is my routine:
Rowing machine - 1000 meters
Chest press - 15-20 X 3
Lat pulls - 20 X 3
Tricep pulls - 20 X 3
Bicep curls EZ bar - 20 X 3
Circuit training on bicycle - 10 minutes
Hanging leg raises - 20 X 2
Seated calf raises - 20 X 3
Hamstrings machine - 20 X 3
Kayak machine - 5 minutes
[Usually I repeat the tricep/bicep exercises here for good measure.]
Curls seated on ball - 20 X 2
Russian twists - 20 X 2
Bicycle machine - 10 minutes
20 grams of whey protein.
(Done 3-4 times every week.)
When am I gonna see noiceably more growth? Picture related, my arm.
Anonymous B joined in and replied with this 15 years ago, 7 minutes later[^] [v] #64,047
You know one of those plain old pencils you can buy at Staples?OK, good. See the eraser at the tip of the pencil?
Yes?
Well, that’s how much muscle you will gain every day.
And this is if you have a strict workout and diet program. If you don’t, you won’t build even that much muscle. It’s actually not easy to grow daily the muscle the size of that tiny little eraser!
(Edited 39 seconds later.)
Anonymous A (OP) replied with this 15 years ago, 2 minutes later, 10 minutes after the original post[^] [v] #64,049
Anonymous B replied with this 15 years ago, 2 minutes later, 13 minutes after the original post[^] [v] #64,050
Now take that eraser, break it up into tiny tiny tiny pieces and scatter it all over the table. Is it noticeable at all? No. What about if you did it for a week? No. What about if you did for a month? Now it's starting to look like something.
On average, you can expect to gain no more than 2.5 lb of muscle each month. But it really depends on a case-by-case basis. Everybody is different. All this assumes that you are eating enough of the right kinds of foods and following a strict muscle-building program.
Anonymous B double-posted this 15 years ago, 51 seconds later, 13 minutes after the original post[^] [v] #64,051
Anonymous A (OP) replied with this 15 years ago, 11 minutes later, 25 minutes after the original post[^] [v] #64,053
@64,050 (B)
> you can expect to gain no more than 2.5 lb of muscle each month
So basically, according to your theory, in 3-4 months I will see decent gain (bigger arms, legs)?
> you can expect to gain no more than 2.5 lb of muscle each month
So basically, according to your theory, in 3-4 months I will see decent gain (bigger arms, legs)?
Anonymous B replied with this 15 years ago, 41 minutes later, 1 hour after the original post[^] [v] #64,088
Broseph !!fxnDb+Ve4 joined in and replied with this 15 years ago, 7 minutes later, 1 hour after the original post[^] [v] #64,089
I've heard that when it comes to actually building muscle, and not just getting exercise and toning muscle, intensity is key. If you can do 5 reps of 10, of any single workout, then you're not using enough weight/resistance to build muscle. You should be using enough weight/resistance that you have to try you very hardest to get to 10x3, and it looks like that's what OP is doing. He's also doing lots of different exercises, so that's good.
I'd recommend doing a lot more abdominal and oblique related workouts, as they're a good way to keep metabolism up and get a six-pack. I also strongly recommend doing more cardio. I run at least 4 miles a day to keep my metabolism up, burn fat and stay in shape. The bike is ok, but just doesn't provide as much of a workout as running outside or on a treadmill.
Then there's dieting, but that's a whole different topic altogether. Just make sure you're getting plenty of lean protein. No fatty meats, and no fried meats. Stick to fish, skinless grilled chicken, and red meat. Also, whey protein shakes are good for right after a workout, because your body can absorb and use whey protein faster than any other protein. Eat lots of green vegetables and stay away from carbs.
I'd recommend doing a lot more abdominal and oblique related workouts, as they're a good way to keep metabolism up and get a six-pack. I also strongly recommend doing more cardio. I run at least 4 miles a day to keep my metabolism up, burn fat and stay in shape. The bike is ok, but just doesn't provide as much of a workout as running outside or on a treadmill.
Then there's dieting, but that's a whole different topic altogether. Just make sure you're getting plenty of lean protein. No fatty meats, and no fried meats. Stick to fish, skinless grilled chicken, and red meat. Also, whey protein shakes are good for right after a workout, because your body can absorb and use whey protein faster than any other protein. Eat lots of green vegetables and stay away from carbs.
Broseph !!fxnDb+Ve4 double-posted this 15 years ago, 5 minutes later, 1 hour after the original post[^] [v] #64,091
@64,088 (B)
I just started working out at the beginning of the month and I already have noticeably bigger arms, and my workout is no where near as intense as OP's as I mainly focus on cardio and weight loss. Also, with the weight loss, combined with my ab workouts, I already have a six pack showing through, and that's in less than a month. I don't do a lot, but I do a little every day, and the little I do is intense. That with the diet and cardio works perfect for me.
I just started working out at the beginning of the month and I already have noticeably bigger arms, and my workout is no where near as intense as OP's as I mainly focus on cardio and weight loss. Also, with the weight loss, combined with my ab workouts, I already have a six pack showing through, and that's in less than a month. I don't do a lot, but I do a little every day, and the little I do is intense. That with the diet and cardio works perfect for me.
Anonymous B replied with this 15 years ago, 15 minutes later, 1 hour after the original post[^] [v] #64,106
Anonymous A (OP) replied with this 15 years ago, 8 hours later, 10 hours after the original post[^] [v] #64,761
@64,088 (B)
You should have said that in the first place.
@64,089 (Broseph !!fxnDb+Ve4)
> I've heard that when it comes to actually building muscle, and not just getting exercise and toning muscle, intensity is key. If you can do 5 reps of 10, of any single workout, then you're not using enough weight/resistance to build muscle. You should be using enough weight/resistance that you have to try you very hardest to get to 10x3
For the tricep pulls/bicep curls (20 x 3 of each), I do 65lb. My arms are shaking by the time I finish and it's hard to complete the last rep.
> Just make sure you're getting plenty of lean protein. No fatty meats, and no fried meats. Stick to fish, skinless grilled chicken, and red meat. Also, whey protein shakes are good for right after a workout, because your body can absorb and use whey protein faster than any other protein.
Yeah yeah. I am eating a lot of fish and red meat. I drink the protein shake every morning on the days I don't work out too.
You should have said that in the first place.
@64,089 (Broseph !!fxnDb+Ve4)
> I've heard that when it comes to actually building muscle, and not just getting exercise and toning muscle, intensity is key. If you can do 5 reps of 10, of any single workout, then you're not using enough weight/resistance to build muscle. You should be using enough weight/resistance that you have to try you very hardest to get to 10x3
For the tricep pulls/bicep curls (20 x 3 of each), I do 65lb. My arms are shaking by the time I finish and it's hard to complete the last rep.
> Just make sure you're getting plenty of lean protein. No fatty meats, and no fried meats. Stick to fish, skinless grilled chicken, and red meat. Also, whey protein shakes are good for right after a workout, because your body can absorb and use whey protein faster than any other protein.
Yeah yeah. I am eating a lot of fish and red meat. I drink the protein shake every morning on the days I don't work out too.
Mister Misanthrope !NPN/W33CeE joined in and replied with this 15 years ago, 9 hours later, 19 hours after the original post[^] [v] #64,882
You're wasting your time trying to do muscle isolation exercises. Compound lifts release testosterone and HGH into the body.
A better routine would be comprised of the following:
-Clean & press
-deadlift
-military press
-bench press
-bent over rows
-pullups, chinups and bodyweight exercises
-ATG squats
-side presses
-Bicep curls, lying tricep extensions
-Rock lifts
-Always attempting to deadlift my car
...And so on. I am constantly getting leaner and more muscular by a routine similar to that one (although I think I left some stuff out) by a diet consisting of almost entirely meat and animal products and zero supplements. I don't even know where to get supplements or how to take them (do they come in a powder or something?) yet I am larger and stronger than most of the guys in the gym I see who take them. That's because they don't really know how to work out, and I do.
Because you appear to be some kind of white, I'm going to do you a favor:
http://ChaosandPain.blogspot.com
http://LumberjackPirate.blogspot.com
Take both of these and read them from the very beginning up until current, and you will understand.
A better routine would be comprised of the following:
-Clean & press
-deadlift
-military press
-bench press
-bent over rows
-pullups, chinups and bodyweight exercises
-ATG squats
-side presses
-Bicep curls, lying tricep extensions
-Rock lifts
-Always attempting to deadlift my car
...And so on. I am constantly getting leaner and more muscular by a routine similar to that one (although I think I left some stuff out) by a diet consisting of almost entirely meat and animal products and zero supplements. I don't even know where to get supplements or how to take them (do they come in a powder or something?) yet I am larger and stronger than most of the guys in the gym I see who take them. That's because they don't really know how to work out, and I do.
Because you appear to be some kind of white, I'm going to do you a favor:
http://ChaosandPain.blogspot.com
http://LumberjackPirate.blogspot.com
Take both of these and read them from the very beginning up until current, and you will understand.
(Edited 4 minutes later.)
Anonymous E joined in and replied with this 15 years ago, 1 minute later, 19 hours after the original post[^] [v] #64,883
Mister Misanthrope !NPN/W33CeE replied with this 15 years ago, 1 minute later, 19 hours after the original post[^] [v] #64,884
Mister Misanthrope !NPN/W33CeE double-posted this 15 years ago, 2 minutes later, 19 hours after the original post[^] [v] #64,885
OP, abandon strictness and replace it with being hardcore. Eat lots of fatty meat and abandon the concept of routines. Instead, just pick a random compound lift every time you go to the gym, and slaughter it with retard strength and hate. Regimentation is not where you want to be, especially in your diet.
Anonymous E replied with this 15 years ago, 3 minutes later, 20 hours after the original post[^] [v] #64,886
Anonymous F joined in and replied with this 15 years ago, 4 days later, 5 days after the original post[^] [v] #68,808
Arrrg, no, just... no.
Anonymous A (OP) replied with this 15 years ago, 1 hour later, 5 days after the original post[^] [v] #68,816
Anonymous A (OP) double-posted this 15 years ago, 13 minutes later, 5 days after the original post[^] [v] #68,818
BTW, I've taken everything down to 8x3 at much heavier weights. Also taking 5g of creatine a day (I will go down to 2g a day when I finish loading). I'm gonna change gym too, the trainers at the one I'm at gave me all those fucking isolation exercises. Thanks for the advice everyone.
Anonymous F replied with this 15 years ago, 3 hours later, 5 days after the original post[^] [v] #68,861
> curls, curls everywhere.
Anonymous F double-posted this 15 years ago, 17 seconds later, 5 days after the original post[^] [v] #68,862
The Owl !yshAAUvyds joined in and replied with this 15 years ago, 19 minutes later, 5 days after the original post[^] [v] #68,871
> Need workout advice
1. pick up weight
2. keep picking up weight
3. BEEEEFCAKEEEEE
1. pick up weight
2. keep picking up weight
3. BEEEEFCAKEEEEE