Working Out Again

Discussion in 'General Discussion' started by THC + K00lAid, Jul 25, 2008.

  1. DiabloDj1

    DiabloDj1 Well-Known Member

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    What's your goal?... If it's losing weight, good idea on the curcuit, bad execution..
    If it's conditioning, same thing..
    If it's size, very bad execution..
    If it's strength, same thing..
     
  2. Greasy Pete

    Greasy Pete Senior Member

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    he's right, you can't just "do a bunch of stuff". with your little routine, you'll loose a little weight over a long amount of time.
     
  3. nFx

    nFx Well-Known Member

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    No I'm not trying to lose weight. Trying to build size mostly. Don't see how it's "a bunch of stuff". I'm doing 4 sets of push-ups and 4 sets of curls and finishing off with 3 sets of rows. More organized than running into the gym and hitting 5 reps on each machine and call it a day.

    Diablo, what would you suggest?
     
  4. Greasy Pete

    Greasy Pete Senior Member

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    whoops, i misread your post. you should throw some triceps in with those bi's.
     
  5. 3dfan

    3dfan New Member

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    If you want to get good results you should ask a ----- advice from fitness instructor or something in such way - thta is what I did
     
  6. Sock

    Sock Well-Known Member

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    I lift everything with my massive dick.
     
  7. DiabloDj1

    DiabloDj1 Well-Known Member

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    Well why choose a mediocre routine either way?

    Well, this can get very extensive. There are tons of variables in weight training.
    I'll try to give you an outline.... For size, find a split that you like best. I wouldn't try 6 days, even 5 is much (until you get to an advanced level of weight-lifting)
    If you can do 3 days, I'd split something like 1: Chest/Tri, 2: Back/Bi, 3: Shoulders/Leg (a common 3-day split...)
    If you can do 4 days, I'd try doing the same as above, but separate shoulders and leg's to two separate days.
    A good rep-range for hypertrophy (def: the increase in size rather than density of an organ [muscle]), would be around 8-12. I'd try for 3-5 sets per exercise. Up to 4 exercises for major muscle groups, 3 exercises is sufficient for smaller groups.
    Choosing your exercises is important also. I wouldn't overload myself with many highly-strenuous exercise... As much as I hate machines, your fourth (but only fourth!) exercise in a set can be a machine if you choose. Cables are a good choice though too..
    Want size? Diet is important! I personally break training down into 65% diet, 30% training, 5% genetics (rest is important too!) You need to be taking in a significant amount of calories each day to continue growing... I'm not sure what you're size is now or how much you are taking in, but you can try taking in 2700 cals, the increase each week by 300 cals, untill you max out at about 4k cals a day. (you can try for 4.5k if you want to.) Keep in mind, lots of extra calories can mean an increase in fat... So you gotta try to eat clean when doing this also. I can write a ton about food choices further if needed.
    I can ramble on more if needed... Or on a specific thing...

    Oh yeah, always learn proper form! And make sure you warm up a little, no, don't start doing squats, but just to loosen up, bench the bar, do a few bodyweight squats, work that rotator cuff a little.

    And no doubt you can be in great shape from the routine you are doing, I just don't think it tailors to your desires.
     
  8. nFx

    nFx Well-Known Member

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    So isolate muscle groups over three days. Got it. Thanks man.
     
  9. DiabloDj1

    DiabloDj1 Well-Known Member

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    Yeah and furthermore, I used that split because if you notice, when doing chest exercises, you utilize your triceps slightly, so they get worked a little from those exercises. And of course give the required one day of rest in between. Remember the big 3 lifts, Squat, Deadlift, and Bench Press. Utilize them and their variations. Olympic lifts are nice to get into if you want strength/power-lifting. Big lifts, mainly squats, will help release hormones to boost your growth, so aside from being a great leg workout, as well as hitting abs, it will help grow the rest of your body
     
  10. deathbysocks

    deathbysocks Active Member

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  11. ep0cx

    ep0cx Well-Known Member

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    How bout some burpies, some sprints and some boxing lol
     
  12. pwnzor

    pwnzor Senior Member

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    Learn from the master.

    Thread over.
     
  13. 1.000 Watts

    1.000 Watts Senior Member

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    Look up Muscle Gaining Secrets by Jason Ferruggia. It changed my life, man... You need to just train... Muscle burns calories.. So the stronger you are, the more calories and fat you will burn when idle and the more you'll burn when training. Also, the best fat-burning exercise you can do are sprints.. You'd be AMAZED at how hard they are... Try sprinting as hard as you can for 20-30 seconds, resting 60 and repeating the process 3 times. Too easy? Reduce rest time to 45 or so and/or increase the amount of sets. Doing this also puts your body in a catabolic state which continues to burn fat long after you sprint and puts your body in prime muscle building condition.

    Good luck and train hard.
     
  14. xlink

    xlink GR's Tech Enthusiast

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    heavy compound lifts in the 5-10 rep range for fast twitch muscles(chest and back) 8-12reps for arms and shoulders, 10-20reps for thighs and abs, 20-100 for calves and forearms(consider doing timed isomatric holds)... all I'm saying...
     
  15. zeus01

    zeus01 Well-Known Member

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    Just start lifting thats what I did..The main thing is to switch up every other day and keep doing the lifting...I to just started again about a month or 2 ago...
     

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