Working Out Tips

Discussion in 'General Discussion' started by Dynamik, Nov 25, 2007.

  1. diverseartist

    diverseartist Well-Known Member

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    GREAT POST

    and def. take whey protein

    and man how do u wanna loose weight?
    im 6'0 150 too believe it or not lol and i wanna GAIN weight
    imo u just need to build muscle down there not loose fat
     
  2. Dynamik

    Dynamik Well-Known Member

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    ^^Yeah man. Now that I think about it thats what I'm going to be doing. I just wanna lose the fat by my stomach just so it can showoff the 6 pack and I wanna gain some muscle in my arms and legs like yall said. And ya I got that whey protein. I take it after my workouts. Thanks to the people helping me out with all the tips.
     
  3. xlink

    xlink GR's Tech Enthusiast

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    at first you might be abel to loose fat and gain muscle simultaneously, but that's just because you're body is underdeveloped at first and basically just begging for added mass. After a while the gains slow down(but by that time you're addicted) and you will need to concentrate on either gaining muscle or cutting. Dont' try to both as progress will be slow. Your lifts should be the same if you're doing either, but if you're cutting add in some more cardio and eat leaner, fewer cleaner carbs and a greater emphasis on protein and clean fats(EG olive oil, nuts etc.) while cutting(your body needs protein and if you're cutting you don't want it to be getting that protein by cannibalizing muscle)
     
  4. xlink

    xlink GR's Tech Enthusiast

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    ehh, I'm the type that prefers drop-setting, but i do super set at times as well.


    I'm trying too bulk right now. I have poor genetics for getting big though. I'm basically the 100lb nerd who's skinny as hell + 40lbs of muscle. Right I really need to work on my diet myself. Allready ahve most of my supplies i just ened to get to preparing food.
     
  5. Sheik

    Sheik Well-Known Member

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    If you only do 3 days per week, then i'd go with Push/Pull/Legs. Those being the 3 days.

    You need protein. Protein is essential to growing muscle.

    Workouts that I can think of off the top of my head:

    Push:
    Bench Press
    Incline Bench Press
    Decline Bench Press
    Bicep Curls-
    Incline Curls
    Concentration Curls
    Normal Curls
    Hammer Curls
    21 sets
    Preacher Curls
    Cheat Curls (Don't do these for a while, you'll die.)
    Machine Curls
    Shoulder Presses-
    Military Press (Freeweight/Machine/Dumbell)
    Arnold Press (Really hard, do this month 2 or later)

    Throw in some abs every day. A strong core helps with everything.



    Pull:
    Back stuff-
    Bent-over Rows
    Machine Rows (There's more types of rows, I just can't think of the names...)
    Lateral Pulldowns (Change grip- Narrow/Middle/Wide, they do a different part of your Lats)
    Deadlifts (Also works your legs)
    Good Mornings
    Back extensions (Machine is usually in Ab rooms.)
    Twists (Does abs too, put a barbell with weights on your back - Squat style, sit, and twist)
    Triceps stuff-
    Skull Crushers (Dumbell/E-Z bar)
    Tricep Extensions
    Tricep pushdowns (Triangle bar/Rope/Bar)
    1 Handed Tricep Pushdowns (1 Handed bar/rope - Use strict form)
    Narrow Grip Benchpress
    Narrow "Grip" Pushup
    Bench Dips
    Shoulder Stuff (Pulling)
    Upright Rows
    3 Day Delts
    Shrugs (Dumbells/Barbell - Strictly preference)


    Legs:
    Compound stuff-
    Squats
    Sumo Squates
    Deadlifts
    Hack Squats
    Machine Squats
    Smith Machine Squats
    Leg Press (Change foot position- High = Hamstrings, low = quadriceps. Also Narrow/Middle/Wide)
    Quads-
    Leg Extensions (1 Leg or 2 legs)
    Hamstrings- (Very important muscle. They're the biceps of your legs. Make sure you show a little love to your hammies.)
    Hamstring Curls (Sitting, Laying, Standing, One leg, Two legs)
    Calves-
    3 Way Calves (Feet forward, Feet Pointed in, Feet pointed out)
    Leg Press Calves
     
  6. Dynamik

    Dynamik Well-Known Member

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    Haha man I have a horrible diet. I aint going to lie its not the best. Got any suggestions on what I should eat the most of cause I can tell you guys know more about this then me.
     
  7. Phaze_

    Phaze_ Well-Known Member

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    Good Proteins:

    Fish
    Plain Chicken Breast
    Egg Whites
    Turkey
    Beef
    Pork
    Nuts
    Tofu

    Good Carbs

    Oats, (ex. Cheerios and bran cereals)
    Potatoes
    Rice
    Pasta
    Bread (Not white haha)
    Beans

    Good Fruits/Vegs.


    Green Leafy Lettuce
    Broccoli
    Asparagus
    Green Beans
    Spinach
    Bell Peppers
    Brussels Sprouts
    Cauliflower
    Celery
    Cucumber
    Green or Red Pepper
    Onions
    Garlic
    Tomatoes
    Zucchini
    Bananas
    Apples
    Grapefruit
    Strawberries, blueberries, raspberries
    Lemons/Limes

    Good fats:

    Egg Yolks
    Nuts
    Peanut/Almond butter
    Avocados
    Fatty Fish
    Fish oil
    Olive oil

    Yes, you need to be eating fats, they arent gunna add flabs onto your body if you pick the right ones. Fish oil pills are a really good investment.
     
  8. UFrules

    UFrules Active Member

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    The honest best thing to do is find a good workout plan, basically exactly what phze told you to do...

    But, you should also make sure you stretch before every workout, and after... it sounds dumb but the nexy day you wont be quite as sore and you'll be able to do a hell of a lot more work at the gym the next day... also, run... even if you hate it, i ran for miles a day getting in shape for fire academy, and i hated all of it... but im on my way to being a fireman and im happier than i have ever been

    ali had a qoute that i read everyday in the wrestling locker room : I hated every moment of the training, but i told myself work hard now and live the rest of your live as a champion...
     
  9. killer_kyle

    killer_kyle Well-Known Member

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    First thing, like the guy above me said, stretch! It really is important and it will reduce your chances of getting hurt and your recovery time immensely!

    Another good thing to do is ice. I am a cross country runner and our coach (who is a doctor) always has us do ice baths after workouts. Just fill your tub with water, add some ice, till its about 50 degrees and then sit in there for 8-10 minutes. its hella cold at first but you adjust to it quickly and it really does help you recover and stay away from injuries a lot.
     
  10. boomheadshot45

    boomheadshot45 Well-Known Member

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    Be realistic. Don't try to bench a ton when you start out. Start out small, and work your way up.
     
  11. Dynamik

    Dynamik Well-Known Member

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    haha werd up^^
     
  12. xlink

    xlink GR's Tech Enthusiast

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    but don't be too conservative and use too little weight. if you're lifting too light, you might as well just be doing cardio.
    the first time or two, just see what your body is capable and go from there. if at all possible ,get a spotter or at the least equipment that can 'spot' for you.
     
  13. Jimit87

    Jimit87 Well-Known Member

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    I think there are some special website for people like you. I will try to look for them probably in few hours and post it here.
     
  14. Dynamik

    Dynamik Well-Known Member

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    lol ok
     
  15. xlink

    xlink GR's Tech Enthusiast

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    forum.bodybuilding.com
     

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