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Mofila
03-31-2006, 06:44 PM
Hello, I have put together a workout plan, which my friends and I have developed. It was also developed by a professional lacrosse coach in the NLL. This plan is meant to burn fat and put on muscle, but not become bulky.

I recommend warming up for 2-5 minutes on either a bike or treadmill before any work out. Warming up properly can help prevent injuries and pulled muscles.

I am also looking to add a proper diet for each body type, but I will do more research before I even attempt to write it up.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Skipping

Text Instruction: Start with a skipping rope and jump while the rope is going underneath your feet.

Weight and Sets: Do two sessions of 3 minutes.

Why am I doing this?: Skipping works many parts of the body, a great general exercise.

Visual:
http://www.myfit.ca/exercisedatabase/images/skipping.gif

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Mofila :)

BeatdownT
03-31-2006, 07:24 PM
nice dude....nice im gunna use this
thanks

[.BC.] bsk84091
03-31-2006, 07:26 PM
thats exactly what we do in weight trainign nice examples too bro :) this should be helpfull to alot of people

XXLORDXX
03-31-2006, 07:27 PM
Good exercises in there, me, I do push ups and pull ups etc, I think the best way to work out is to pull your own weight. Stables you out more.

`p a n ic
03-31-2006, 07:35 PM
Great Tutorial/Examples. I'll Rep you , for all the Trouble you've gone into doing this. =p

EssenceDesignStudios
03-31-2006, 07:37 PM
Everyone of those exercises is done in my Weight Training class at school :)

X-5
03-31-2006, 08:36 PM
wow this is nice

The Sad Goat
03-31-2006, 08:41 PM
Nice.


But whats the hidden message those at GameRenders...

Are fat?

Jamesio
03-31-2006, 08:59 PM
http://www.myfit.ca/exercisedatabase/images/twistingcrunches.gif

Do I need breasts if I do this one?

Ice92888
03-31-2006, 09:28 PM
Sweet plan that's detailed to crisp.

M0nK3y
03-31-2006, 09:32 PM
Nice, should help a bunch of people

DiabloDj1
03-31-2006, 09:36 PM
I already got a routine containing most of this, plus a few. Nice write up.
Never did shrugs, and cant do tricep pulldowns.
Instead I do tricep extension. and a few other things.

Symbolic
04-01-2006, 02:11 AM
Wow dood, nice this is exactly what they explained in my weight training class last year...

AcidGlow
04-01-2006, 02:34 AM
The next Tony Little.

xlink
04-01-2006, 02:58 AM
one good thing I see is that he is benching shoulders in(which helps reduce the chance of injury)

several things, that wasn't a leg press in the picture it's a hack squat if I'm not mistaken.

what's the point of doing 6 set for you biceps ion total in 0 sets for your lats?

only way to loose bodyfat is to be on a caloric deficit, spot reduction is a myth doing crunches won't help you loose belly fat for ----

the DB flies look more like DB presses FYI.

you neglect calves and shoulders.

upi forgot to mention stretching

warm-ups are typically best done by simply doing a few reps(say 5) with about half our normal weight(for liek one general movement, if you are working your legs no need to warm up for each seperate thing). Cardio is good too, but shouldn't be the only warmup you do.

also it seems like you are doing EVERYTHING in one day. Try HIT MUCH EASIER ON THE BODY AND PRODUCES REALLY GOOD RESULTS REALLY FAST. do only one set for each body part and go to failure, the point where if I offered you 1000$ you couldn't do another rep. only hit the gym two or three times a week as you WILL overtrain if you do more. every so often do higher reps to keep your body from adjusting. a slash is the same thing as saying or alternate it every other session or so.

=====================
squats or hack squats 12-16 reps !failure
dead lifts 12-16 sets !failure
leg curls 12-16 !failure
leg extensions !failure

lat pull downs/chinups with weight 6-8 !failure
seated rows 6-8 !failure
concentration curls/Hammer curls 6-8 !failure

millitary press 6-8 !failure
DB Press/Decline DB press 6-8 !failure
incline DB press 6-8 !failure

calve raises 6-8 !failure or 50-100 !failure(enjoy the burn)
weighted crunches 15-20 !failure
forearm curls/reverse forearm curls 15-20 !failure

after a workout you should be beaten to hell almost crying... enjoy the endorphin high. I got really good results off this, atleast in terms of strength, bicept curl on a machine(machines are good for isolation don't evr let anyone tell you otherwise, though it's good to use freeweights as well) went from 600lb for 3 reps to 90lbs for 8 reps in about a month and a half.

InjeKt
04-01-2006, 03:27 AM
Nice, I like how you took time to do all of this. I actually do all of that except the dead weight. Kudos to you, dude.

Repenta
04-01-2006, 09:15 AM
nice..thats exactly what i do in weight training :)

Mofila
04-01-2006, 11:27 AM
I will add a few more that I do, but I just need to get more info on them.

G-Force
04-01-2006, 12:21 PM
good guide dude.

portopottey69
04-01-2006, 12:31 PM
Cool bro.

Mofila
04-01-2006, 03:22 PM
Its ice cool.

Andrew
04-01-2006, 03:26 PM
interesting guide

Phaze_
04-01-2006, 03:30 PM
i do all of those every tim ei go to the gym except the last two.

Merged Post:

i do all of those every tim ei go to the gym except the last two.

Mofila
04-01-2006, 03:35 PM
good, they are good exercises.

ViVi8
04-01-2006, 06:42 PM
yup get to work

mexces
04-01-2006, 06:48 PM
nice altough im already skinny and strong

DiabloDj1
04-01-2006, 06:59 PM
Usually your usually skinny, or strong.....or fat..
:P

and this is a good base plan for working out. But I agree with xelink on some things. You did miss a few areas.

Mofila
04-01-2006, 08:19 PM
As I said before, this is just my workout,.

SniperStud
04-01-2006, 11:57 PM
thanks dude this is sweet

HKstyluzZ
04-01-2006, 11:59 PM
Cool, might give it a try when i can be bothered >.>

Jadef17
04-02-2006, 01:26 AM
nice examples, thanks for taking the time to help people out :)

asskilla
04-02-2006, 06:42 AM
cool

perko
04-02-2006, 06:45 AM
what do you mean by 'sets' and 'reps' is it ?

dont know much weight lifting jargon, i just use my bros eq.

xlink
04-02-2006, 06:49 AM
Originally posted by perko@Apr 2 2006, 01:45 AM
what do you mean by 'sets' and 'reps' is it ?

dont know much weight lifting jargon, i just use my bros eq.
2325207



"reps" refers to how many repetitions of the movement one does in single group.

"sets" refers to the number of sets which include such said movements.

DrEw91
04-02-2006, 06:29 PM
I don't know if I am the only one who noticed this, but all you are doing is recapping all of the basic weight exercises. It isn't much of a plan. If you wanted a plan, you should include nutritional charts on what to eat, how to make it, ect.

Or you could have included some exercises that aren't used normally.

You should also include that it can be dangerous to do bench presses without a spotter.

xlink
04-02-2006, 08:43 PM
Originally posted by DrEw91@Apr 2 2006, 01:29 PM
I don't know if I am the only one who noticed this, but all you are doing is recapping all of the basic weight exercises. It isn't much of a plan. If you wanted a plan, you should include nutritional charts on what to eat, how to make it, ect.

Or you could have included some exercises that aren't used normally.

You should also include that it can be dangerous to do bench presses without a spotter.
2328290

good point on the nutrition part,

it's somewhat dangerous to bench even with a spotter though, ever here of rotator cuff injuries? a vast majority come from benching.

frozen_lama
04-02-2006, 08:47 PM
this is great thanks for posting!

sleepykid927
04-02-2006, 10:49 PM
niiice ill try it out

Aiden
04-02-2006, 10:56 PM
Looks that guy is squatting 75 lbs... rofl

Still.HerexEDGE
04-03-2006, 01:54 AM
Very nice. Useful. Not my work out plan, but it aint bad.

kenshin4000
04-03-2006, 02:06 AM
lol nice ahaha i do some of this in the jim whean i work out

Spartan000
04-03-2006, 10:36 AM
:\ Like DrEw91 said, these look just like basic crunches and pulls. Thanks for telling me what the are actually used for though. I really wondered on some of them.

IlluZionGfX
04-03-2006, 12:34 PM
Very nicely put together, well be useful

[edit]

sometimes normal curls with some general weights per day and some leg excersise and abdominal excersizeis good..

xlink
04-03-2006, 09:40 PM
Originally posted by Aiden@Apr 2 2006, 05:56 PM
Looks that guy is squatting 75 lbs... rofl
2329339



if you can't squat your body weight, it's probably pretty hard to walk... Also, it looks like he over curls his back up comprimising on form, at that weight there is no excuse to comprimise of form even if just slightly


looks like his dead lift is a bit better though looks like 200 something, not great but acceptable.

.parfekt//
04-04-2006, 12:37 AM
What's better, working out or cardio?

Boxiom
04-04-2006, 12:55 AM
I do stuff different and it works for me, but still nice plan

and never heard of "shrugs" gonna start doing that

_tArOnA_
04-04-2006, 12:33 PM
yer iv never heard of shrugs before il give that a go to get super sexy shoulders :)

sethisdeath
04-04-2006, 03:38 PM
nice...I'd do this is i
A. Had the machines
or
B. went to a gym..

-Lennox-
04-04-2006, 09:15 PM
yup already knew most of those. Good info though. Dumbell flys are great for chest but its the most painful :)

Also running and biking help with cardio.

DDL
04-04-2006, 11:42 PM
Wow..this is really good! I may have to do this..I need to get a toned body. ;)

xlink
04-05-2006, 02:48 AM
Originally posted by _tArOnA_+Apr 4 2006, 07:33 AM-->yer iv never heard of shrugs before il give that a go to get super sexy shoulders :)
2335370
[/b]


if they work nyour shoulders, they would onyl do so in a secondary msanner. They are intended for working your traps.

you know, your trapezius...

http://img82.imageshack.us/img82/3719/traps9cs.jpg


<!--QuoteBegin--Lennox-@Apr 4 2006, 04:15 PM
yup already knew most of those. Good info though. Dumbell flys are great for chest but its the most painful :)

Also running and biking help with cardio.
2337538


how are they painful? if you feal skelatal pain you're doing soething wrong. if it's muscular pain the day after it means your body isn't used to the exercise/intensity(typically a good thing)

Mofila
04-05-2006, 09:47 PM
I love the pic man lol.

PUMAS&#33;
04-05-2006, 11:04 PM
Nice, but wont help me much, all I do is run, stationary bick, and work my abs. I do a few free weights here and there but nothin too big. But yeah nice find

superscience890
04-06-2006, 12:04 AM
That's a nice list you got there :D Except for the fact that I'm too lazy to actually follow it :P

Emu117
04-06-2006, 12:34 AM
Originally posted by Jamesio@Apr 1 2006, 12:59 AM
http://www.myfit.ca/exercisedatabase/images/twistingcrunches.gif

Do I need breasts if I do this one?
2318482

No but you need a smart-ass attitude. O look your in luck.

Mofila
04-06-2006, 08:19 PM
yea kinda a dumb thing to say, not really a joking topic or serious, just some exercises all you guys can do, and trust me, it will work.

Butch.
04-07-2006, 02:27 AM
Very detailed plan, i might have to give it a go.

-embrace
04-07-2006, 01:23 PM
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
21's(standing curls)

Text Instruction: Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and raise the weight while turning your pinky finger inward to your shoulder. If it is done properly your back should be stationary. Lower the weight to the starting position

Am I the only one who noticed that?

SSJ8
04-07-2006, 02:30 PM
Good, but when you say teen, you should say older teen, as your not supposed to use weights until you 16/18 i cant remember which, and i am 14, so other younger users might not no this, so stik a warning in ur post ;)

Mofila
04-07-2006, 03:21 PM
14 would be a pre teen. and younger.

...Tails
04-07-2006, 05:45 PM
I got my own workout. Strength Training class at school. Then I sit at home and eat froot loops and chips all day while sitting on the computer. Woo! I <3 my fast matabolism(sp?)

exarkun
04-08-2006, 03:08 AM
wow, this sounds like a great plan. Count me in. =P

ReWrite
04-08-2006, 04:07 AM
Nice, i might try :)

Mofila
04-08-2006, 05:09 PM
good, hope you all use it.

GunnersBorn
04-08-2006, 06:43 PM
my mate does all this in college. the problem for me is continuing it. i do it for a wekk or two and then think "my diet is crap so i'll be at this for ages. i know, i'll change my diet" which i never do so it's useless.

could anyone find a diet (i.e. daily plan) suitable for training like this? i have looked and i found it impossible to understand half the crap that they go on about.

Mofila
04-08-2006, 07:04 PM
Ok, this really isnt a diet, but while attending a Gonzaga team camp during the summer, here is a good daily plan.

Breakfeast: Bowl of cereal, glass of juice, a bananna or apple, and toast.

Lunch: PPJ sandwhich(or 2), water/juice, a sweet snack, and a bar, cranola is best.

Dinner: Eat one large portion, dont go back for seconds.

xlink
04-08-2006, 07:35 PM
Originally posted by moneyman@Apr 7 2006, 12:45 PM
I got my own workout. Strength Training class at school. Then I sit at home and eat froot loops and chips all day while sitting on the computer. Woo! I <3 my fast matabolism(sp?)
2348522



most people with fast metabolisms are ectomorphs. Ectos needs ----loads fo calories and protein, eat cleaner. you should still be able to cheat on your iet a bit, but atleast eat something more nutritionally sound than froot loops. try diGorno pizzas, best cheat food ever.

AM Anima
04-08-2006, 10:12 PM
Gawd im tired just looking at that. Thanks, this will help lots of teens here.

longhornfreak
04-09-2006, 09:19 PM
lol at squat work out

Mofila
04-17-2006, 01:46 PM
if you found this useful, use the rep button.

Dreamscaper
04-17-2006, 01:49 PM
I allready know this, but well done you, bravo, the fat lazy sods wont think of it themselfs so its up to people like you to do it for them (not phisically) :P

You make the world a better place ^_^

ThA-ViLLAin
04-17-2006, 01:50 PM
Damn, thanks alot for makin this, I'm sure there r many overweight ppl on the site who will add this into their diary lmao

Lipsticktraces
04-17-2006, 03:04 PM
I'm OK at psyching myself up to excercise but changing my junk food diet is a different matter...

Mofila
04-17-2006, 08:31 PM
try to atleast cut down, and eat the "healthier junk"

Dbgrego
04-17-2006, 10:21 PM
I'm happy with my body! xD
So...

xlink
04-18-2006, 03:19 AM
Originally posted by Lipsticktraces@Apr 17 2006, 11:04 AM
I'm OK at psyching myself up to excercise but changing my junk food diet is a different matter...
2393702


change verything all at once and make it part of you lifestyle its easier. you don't even have to have a 100% clean diet just get it clean enough, unless you plan on becoming a bodybuilder or a powerlifter(or you want results really fast) you dont' have to do everything perfect

Tsunade
04-18-2006, 12:48 PM
.... k question... if I wanna firm my stomach up what do I do... since I was reading the excersizes and I'll just choke and fall on the floor 1 minute later... I need something easier... even if it's less effective

1- I'm a girl

2- I'm lazy

3- I got horrible endurance

4- I don't like EXTREME pain

xlink
04-19-2006, 05:21 PM
Originally posted by Tsunade@Apr 18 2006, 08:48 AM
.... k question... if I wanna firm my stomach up what do I do... since I was reading the excersizes and I'll just choke and fall on the floor 1 minute later... I need something easier... even if it's less effective

1- I'm a girl

2- I'm lazy

3- I got horrible endurance

4- I don't like EXTREME pain
2398231



the only way have a firm stomach is to have low overall bodyfat(there is no way to only loose fat in one area or to target one area) and to have relatively high muscle desnity in the abdominal region. this is best accomplished by cardio or circuit training (to loose fat) and by crunches with moderate or light resistence. crunches should be in the 20-40 range(with light resistence) unless you want big bulging "guy-abs" for some reason in which case you would increase the resistence a lto and go to absolute failure(which is painful and harder, but since your a gal it shouldn't amtter a ton)

V1sual B1nary
04-19-2006, 06:12 PM
I think i will try this out :D

vap0r
04-20-2006, 05:00 AM
oh no man boobies

DJ Fayz
04-20-2006, 08:46 AM
im fit..

but thanks :D

you know what i thought was a really crappy thingy..but actually works..?

the "Ab Cruncher"

you can find it in your wal-mart or somewhere else..it looks like it can break so easily..but..it works really good

in about a month I could see my abs coming along..that was about 4 months ago..now I have a 6 pack..but i might use this plan for my biceps and triceps..


i need to work out my ass...dunno why..but i want to lol

Faded
04-20-2006, 02:08 PM
wow.. ive been using this and now i have 0% body fat! it realy works.

RIP Rafter
04-20-2006, 10:10 PM
I play tennis so I do a lot more tennis specific training. I suggest if you are just a random computer geek to use this, and you'll be buff if you stick to it. The hard part is discipline...and DO NOT forget to stretch. =P

btw...^^0% body fat is...bad for you. Eat more. I have 6% and I'm underweight.

xlink
04-20-2006, 11:41 PM
Originally posted by Faded@Apr 20 2006, 10:08 AM
wow.. ive been using this and now i have 0% body fat! it realy works.
2407499



you realize that you would die at 0%.

ronniecoleman is at "only" 4% overall bodyfat or so in the picture below, I don't think you are anywhere near that.
http://i.b5z.net/i/u/230085/i/Ronnie_Coleman.jpg

note their is a diference between overall bodyfat and cutaneous bodyfat, he's somewhere around 1-2% if you only measure cutaneous

KaNiVa
04-21-2006, 04:56 PM
Good Subject... i work out everyday after school... 166lb 15age my max isnt very high tho... its only like 200-205

DiabloDj1
04-21-2006, 07:56 PM
Originally posted by KaNiVa@Apr 21 2006, 04:56 PM
Good Subject... i work out everyday after school... 166lb 15age my max isnt* very high tho... its only like 200-205
2413202


Damn man, thats pretty nice for your age...
I just turned 15 4 months ago, I am only doing like 100 max (may be able to do a bit more its just I never tried higher :P )
Of course, i jsut started weight training about a month ago (almost exactly I think...i forget tho) and I am only doing it 3 times a week

Altoidz
04-22-2006, 03:36 PM
I'm 13 and starting going to the gym in January. Since then I've been going 3-5 times a week for abotu 1 hour and 30 minutes along with lacrosse practice for running. My mom hired me a trainer and he showed me most of these exercises. They are very useful, everyone should try them. I'm very satisfied with my results. :D Awesome guide man!

mC˛ vV
04-22-2006, 03:50 PM
im 8% body fat.. i have always been skinny and buff.. i have worked out for about 8-9 years now.. started when i was 12 3 times a week doing the same exercises.. i go monday wednesday friday.. i drink coke, eat out sometimes, etc.. advice would be to follow xelink's advice, it sounds like he could be a trainer. im dead serious, his advice is what you would pay to here otherwise.. if you are looking to start out somewhere, i would start out by running... running is the essential way to keep healthy, lose weight, and keep in shape.

Mofila
05-02-2006, 10:20 PM
Run in the morning, Your body will be burning your fat, and not food calories since you have nothing in your stomach, DONT EAT AFTER 8, even if your drunk/high, you must remember this.

SniperStud
05-02-2006, 10:22 PM
hey dude can you write some for 6 pack abs and stuff like that gotta start gettin ready for summer

DiabloDj1
05-03-2006, 04:20 PM
Originally posted by Altoidz@Apr 22 2006, 03:36 PM
I'm 13 and starting going to the gym in January. Since then I've been going 3-5 times a week for abotu 1 hour and 30 minutes along with lacrosse practice for running. My mom hired me a trainer and he showed me most of these exercises. They are very useful, everyone should try them. I'm very satisfied with my results. :D Awesome guide man!
2417921


How much do trainers cost O.o

I'll give you 20 credits an hour to be my trainer xelink! XP

Mofila
05-06-2006, 02:39 AM
I'd go to your local gym, and ask for a trainer to show you around. Then xelink for training.

Mofila
05-08-2006, 01:14 AM
check it

Mofila
05-17-2006, 02:07 PM
bumporz

Yamaha-Mx
05-17-2006, 02:59 PM
Me myself I love isometrics working out with my own weight, Wall pushups, pushups, pullups, dips, crunches, situps, upside down curls, handstands, walking in place with my hands etc. Also my whole family is skinny and run, we all weigh like 140-150. My oldest brother weighs like 129 and is 6'4 , my middle brother is 20 and weighs 145 and is 6'1 and im youngest im 15, and Im only person at my highschool gym that weighs 145 or less and can bench 205 i dunno how many others can do that but all I do is isometrics and I hate free weights i do them at school just to do them..

the_king
05-17-2006, 04:26 PM
wow nice post, i could use this

DiabloDj1
05-17-2006, 06:48 PM
Originally posted by Mofila@May 6 2006, 02:39 AM
I'd go to your local gym, and ask for a trainer to show you around. Then xelink for training.
2453150


I have one about a mile away. possibly a tad less...like .8 miles away...
I jsut remembered about that..

Lets see...I generally have most characteristics of Mesomorphs. Although I dont really wanna say that...cuz i feel kinda arrogant xP but yea, i believe I am a mesomorph :P

thanks for those body types there.

Rave-
05-17-2006, 07:42 PM
Pretty basic things, but I guess it's nice of you to go and type all of that up. LESS FAT PEOPLE!! YAY!!

xlink
05-17-2006, 10:20 PM
Originally posted by Yamaha-Mx@May 17 2006, 10:59 AM
Me myself I love isometrics working out with my own weight, Wall pushups, pushups, pullups, dips, crunches, situps, upside down curls, handstands, walking in place with my hands etc. Also my whole family is skinny and run, we all weigh like 140-150. My oldest brother weighs like 129 and is 6'4 , my middle brother is 20 and weighs 145 and is 6'1 and im youngest im 15, and Im only person at my highschool gym that weighs 145 or less and can bench 205 i dunno how many others can do that but all I do is isometrics and I hate free weights i do them at school just to do them..
2499979


isotnics refers to having your muscles exert force to mantain their position, not again your bodyweight.

EG. when you dead lift and/or squat and keep your back straight, you work it through isometry

Sigma
05-18-2006, 01:57 PM
interesting post
nevr though finding this here
but what do you say to a guy whos tried all that but isnt gaining no weight??

DiabloDj1
05-18-2006, 02:00 PM
Originally posted by Sigma@May 18 2006, 01:57 PM
interesting post
nevr though finding this here
but what do you say to a guy whos tried all that but isnt gaining no* weight??
2503591


work harder? :P

idk, make sure you have low body fat, then build up muscle. Doing that should gain you weight a bit eventually...

xlink
05-18-2006, 02:20 PM
your descriptions of the bodytypes are a little off...

first of all, most meso morphs tend to have wide hips, they aren't gifted with low body fat and easy gain, they are AVERAGE for the most part but with wider hips which makes them look less lean even at low body fat. Top level builders are rarely PURE mesomorhps, they are most commonly endos your description of them is more or less a meso-ecto in nature(typically considered the best combination as they gain far more easily than a pure ecto, have small hips, unlike regular mesos, arnold is said to have been one albiet with extrordinary genetics, note though that arnold was using steroids and as an ecto he responds well) with the easy gain of an endo... that's rare



Also endomorphs aren't that f'ed over... they gain muscle VERY easily, most professional bodybuilders and powerlifters are endomorphs, not ectos.
ectomorph description is rather accurate though, I'm an ecto I have to eat phenominal amou nts of food just to mantain my weight, I am a "hardgainer" and fat gain isn't that probable. Also ecots have higher t3 levels which promotes catabolism or the loss of musscle, albiet these higher T3 levels make them very responcive to the effects fo steroids... something I kind of want to do but have the restraint not to(I'm about 40lbs from "needing" them and don't want to f' myself over)

also it's quite rare for anyone to fall exclusively under one fo these, I'm predominantly an ecto but I'm sure I have abit of mesomorphism to me, my shoulders are relatively wide for my size.


also about 90% of the reason why people fail is due to diet. Diet is the hardest part to do well ebcause ti requires a lot fo restraint/effort(i have to force myself to eat) also note the importance of sleep atleast 10 hours a night are recomended.

Rave-
05-18-2006, 10:18 PM
btw, i was probably ecto but leaning closer to meso when i first started weight lifting. i never really found it hard to gain weight, i didn't do any cardio and just ate ALOT. i've been skinny all my life, and i always ate 3+ meals a day, i have a high metabolism. if you can't gain weight, just up your training and eat more (Don't up it to the point at which you feel like ---- and it's too hard)

xlink
05-19-2006, 09:55 AM
well... everyone gains like crazy at first... I gained like 3lbs my first week and all i did was a few hundred bicep curls, high volume, didn't go completely to failure(or atleastI didn't feal pain while doing it... likely due to a lack of muscle tissue being damaged, I had tooth pick arms)

you knwo you're an ecto when even with a 4000-5000+ calorie diet on a dirty bulking spree you don't gain a significant amount fo fat... mesos simply can't do that.

GoliathX
05-19-2006, 10:02 AM
I think those exercise would help me, I am fat...

InsaneKid
05-19-2006, 01:00 PM
wanna see my abs ? =P

Gasoline
05-19-2006, 03:31 PM
nice work out techs. i got this step thingy at my house and i use that for my legs works well :)

xlink
05-19-2006, 04:16 PM
Originally posted by Gasoline@May 19 2006, 11:31 AM
nice work out techs. i got this step thingy at my house and i use that for my legs works well :)
2507806



unless it offers 200-800lbs of resistence it won't do ----. Trust me, hacksquating, squatting, and deadlifts are just about the best ways to make your legs grow...

Mofila
05-19-2006, 11:58 PM
xelink, if you want to add anything, just pm the info, and ill add a section for you. or any hints or tips for people.