The Official Gym & Fitness Thread

Any thoughts, folks?

 

whats your current routine? How many days are you wanting to dedicate to the gym? I usually do one body part a day but have had success grouping multiple body parts in a workout. I'd add in one or two tricep exercises to the list you gave us as well

 

Broke up with girlfriend of 4 years today... On the positive side I made a new PR on everything when I went into the gym...

Thank fuck I started this shit before we broke up

 

That sucks to hear about the break up.

But congrats about the PRs.

 

That is what I do right now every night, at least 6 of 7. I do this at home and have no issue doing it 5-6 days a week. Take that routine and what should I be doing to break it into 3 separate ones..and what tri lifts do you recommend with just a basic bench?

 

Day 1
Bench press
Flies (resistance band)
Over Head Tricep Press (single or two handed)
Tricep KickBacks

Day 2
Leg lift
Leg Curl
Shrug
Dumbbell raises

Day 3
Hammer curl
French curl
Barbell curl
Deadlift
Bent over row

So Monday, Day 1. Tuesday Day 2. Wed Day 3. Thursday Day 1. Friday Day 2. Saturday Day 3. Sunday rest.

The two tricep exercises I added in you can do them with Dumbbells and use your bench for the kickbacks.

Look good for you?

 

You have everything you need for a good workout for any body part. Machines are for women.

I find that it's more effective to hit each muscle more than once per week. If you do chest on Monday and it's recovered by Thursday, you'd be cheating yourself to not do it again.

I'd recommend something like this, since you like 5-6 days of lifting:

Mon: upper
Tue: lower
Wed: off
Thu: upper
Fri: lower
Sat: off
Sun: upper

The next week, do the opposite. For example, on week 1, you'll hit upper 3 times and lower twice. On week 2, you'll reverse it and hit lower 3 times and upper twice; this keeps everything even, while maximizing your gains.

(I believe it'd be equally effective to just drop the 5th day and stick to 4 days per week though)

If you wanna only do 3 days per week, I'd just do 3 full body workouts on like Mon, Wed, and Sat. 1-2 exercises per muscle group, 3-4 sets of 6-10.

When hitting a muscle more than once a week, I like to have at least 48 hrs before you hit it again, so no hitting arms on Monday and then again on Tues or Wed. Wait until Thurs.

Also, when doing a muscle group more than once a week, you generally wanna lower the volume. Doing 3-4 sets of 3 exercises on chest 3 times a week is simply too much. I like to do 2 exercises per muscle per workout, 2 sets on one and 3 sets on the other for each muscle group with a rep range of 6-15. Example upper workout:

bench press: 2 sets of 10
incline bench: 3 sets of 10
pullups: 2 sets of 10
dumbbell rows: 3 sets of 10
overhead db press: 3 sets of 10
dumbbell shrugs: 2 sets of 10
curls: 3 sets of 10
dumbbell kickbacks: 3 sets of 10

Notice the 3,2 thing. I do 2 exercises per body part and I do 3 sets on one and 2 sets on the other, for a total of 5 sets per major muscle group. If you wanna throw in one more exercise for arms, go for it...I choose not to.

Lastly, the exercises. I generally try to stick with barbells and dumbbells and stay away from machines, but I do use pulley machines sometimes.

Chest:

flat bench, decline bench, and incline bench press (with both dumbbells and barbell)
flat bench, decline bench, and incline bench flys
dips (lean forward)
svend press

Middle-back:

pullups
chin ups

Lats:

one and two arm long bar row (load up barbell and put it in corner, strattle it, grip it, and pull to chest)
bent-over barbell and dumbbell rows (regular and reverse grip)

lower back:

deadlifts
hyperextensions (get on your knees and get wife to hold ankles, lean forward until face is about 6" from ground, go back up)

shoulders:

standing and seated dumbbell and barbell press
lying reverse flys (lay face down on bench, grab dumbbells, do flys)
bent over dumbbell hammer flys
lat and front dumbbell raises
powerclean
linear jammer (load up barbell and put in corner, stand with knees slightly bent and rest barbell on shoulder, grab barbell and extend it up)

traps:

barbell/dumbbell shrugs
upright dumbbell rows

biceps:

incline hammer curls
dumbbell/barbell close grip concentration curls
wide/narrow/regular grip barbell curls
standing hammer curls
zottman curls
concentration curls

triceps:
skullcrushers
dips (stay straight up)
standing/seated overhead barbell press
standing/seated overhead dumbbell extensions(one or two arm version)
close-grip bench press
bent over dumbbell extension
dumbbell kickbacks on flat bench

quads:

squat
barbell/dumbbell lunges
front squat
goblet squat with dumbbell

hamstrings:

deficit deadlifts
sumo deadlifts
romanian deadlifts

If you want calve, abs, and forearms stuff, let me know.

 

What is the difference between ON AmiN.O. Energy and BSN AminoX? Would either benefit a person that is trying to lose weight (wife) that works out after she gets off work 5pm or like myself trying to build muscle?

 

Tl, Dr.

Oh and...... Post workout carb loading



Just ate the other two...so 5 donuts average about 350-400 cal a piece with 30-40 carbs. Aww yeahhh!

 

It was a slow morning at the office

 

Amino Energy is just some caffeine and amino's, Animo X is more or less the same. They both will give you a bit of energy from the caffeine but nothing that is going to promote fat loss or building muscle. Personally, I don't believe in amino acid supplements (bcaa's, glutamine, etc.). I think your money would be better spent on a good quality protein, or even better, on healthy foods.

 

so...I have to move GA by mid July and the only decent gym around is a PF or a Golds...at least that's what my internet research told me---fuck me ...I might try the PF and if they kick me out I'll find me something else...for $10 it's not bad I guess

 

I don't buy into BCAA's either or any kind of amino on its own. I take a pre workout (true athlete) and use the store brand Whey for Vitamin Shoppe (whey tech). I think the whey had some amino additives (or so it says). When I was first getting into lifting I went supp crazy. Had pre, during, and post powders plus protein and some test boosters. Ended up getting some nose bleeds and decided that wasn't for me. My current regiment has worked well for the past 2 years or so. Just to be safe I cycle off my pre workout every other month( take it for 7 weeks or so and then take a week off from using it). I don't really feel a difference from it anymore when I lift. Sometimes I'll feel the tingle and if I'm having a humdrum day and feeling weak it sometimes gives me that extra drive to dig a little deeper. I by no means rely on it. It's more of a habit.

Aside from protein, I think all sups are basically the same. Sugar and caffeine with some watermelon flavor to psych you up. I'm also a believer that lifting is just as much (maybe a tiny bit more) mental as it is physical. If you aren't in the right frame of mind you might not be as strong as if you really hype yourself up. Sometimes these supps act more as a placebo to get your mind right thinking it's doing more than it really is.

 

Agreed. Aminos and BCAA's benefits are so negligible that they're simply not worth the money. Some say BCAA's can be justified when doing fasted cardio first thing in the morning, but I think training on an empty stomach is dumb, anyway.

All you need is a good diet and maybe some protein powder. Results (fat loss or muscle gain) aren't going to happen without a good diet, anyway. There is nothing in GNC or any store that is going to make or break you, if your diet is in check.

Check out some local gyms; those are the best, IMO. No corporate bullshit

 

I love when I come in this thread and everything is fucking bro science. Gives me the warm and fuzzies.


Not.

 

Where's the bro-science?

 

Do you even bro-science?

 

I have been experimenting with supplements lately,
So i decided to ditch ALL supplements including protein pow to figure out what i want, what i like and the impact of those supplements.

My training is still the same so nothing has changed there.

I definitely notice a different without intra-bcaa's but i don't notice the loss of protein pow or general pre work outs. Working out, i will say the pumps are about 50% of what they used to be and my rep range endurance has changed.

i have been logging allot of my reps and sets to see how big of an impact supplements make on my performance and recovery. 225 bench for reps is down 5 reps and squats on 225 is also down for about 5, these are sets till pure failure and then some. The only one that hasn't changed for some reason is deads.

Now pre-work out from this point forward will simply be Arginine, L-carn, Beta alanine, 10g Hcl creatine 5g 2:1 Bcaa maybe some Agmatine and L-citruline...... Intra work out will be simply 10g Creatine and straight leucine or or a 8:1 bcaa blend, 10g glutamine.

This is what i have come up with to make me the best i can be in the gym, Rapid recovery and really push past those points of quitting and giving up. I'm sure i missed one or 2 things but in a nut shell, going with raw ingredients and making my own formulation

 

Manethon getting ready for the gym: