The Official Gym & Fitness Thread

lol i had a tacoma and just kinda stuck around when i traded it in. Just needed more room.

I will post my arm workout in just a sec and let me know what you think.

 

3x8,6,4 as heavy as i can go for each set.
dumbell overhead press
dumbell lat raises
lat rear flys
tricep rope ext
tricep overhead press
close grip bench
cable curls
cross hammer curls

 

Looks good to me. Are you talking any supplements ?

 

C4, BCAA, and protein. and thats in order, pre/during/post workout

 

I usually do Back/Bis on the same day.
One day I'll do:
standing alternating supinating, 3x10
Cable Curls (straight bar) 3x10
Drop set on the curl bar with 3 10s on each side, try to do 15, drop a 10, do as many as possible, drop a 10, etc.
And I'll end it with 3x10 standing cable curl like this...

http://www.youtube.com/watch?v=0bnwxiwWkUs

The next time I train bis I'll do hammer curls, preacher curls, cable curls (rope, to simulate more hammer), and seated full extension curls

Tris are usually pull downs, skull crushers, overhead tricep extensions, tricep kickbacks, and seated reverse grip tricep extensions

http://www.youtube.com/watch?v=tCKtAu-CuSI

I typically split those up into 2 days, Mon is chest/tri, tues is back bi, wed is leg/shoulders, then repeat.



EDIT: I'm definitely not big, but people around me can tell a difference from when I started working out, so there's that.

 

yea my week is usually legs monday, arms tuesday, back and shoulders weds, chest thurs, and than cardio and abs friday

 

priority principle my friend. Train them hard and twice a week... focus on the mind muscle connection and really hit the target area... when im working out at the gym i see people curling some good looking weight but they are just throwing it around, using back, shoulder, and momentum... this doesnt help and you look stupid lol.... I train arms twice a week...

Monday - Chest Tri Abs
Tuesday - Back and Bis
Wed - Calves
Thursday - Legs
Friday - Shoulders
Saturday - Arms (Bi's and Tri's) - on this day I go more for form rather than weight and mass

haha 3 plates is ideally when I want to be.. any more and that's just asking for pain

Yes to everything.. I actually try not to take a pre workout so my body doesnt get used to that crap... only on leg days or if im feeling low.

When you cut just eat super clean and restrict calories. It's all about looking at what/how youre eating. You also need to find your BMR

I'm a 22 year old male (last time i checked) standing at 5'10" weighing in at 169 lbs. My activity level is hard exercise 6 days a week. So my BMR is 1858 cals a day. In order to MAINTAIN my current weight I need to eat 3204.. to lose 1 pound a week, I need to eat 2704 calories a day. I am also a hard gainer, ectomorph, so I basically need to eat like a fat kid. Currently Im bulking and its freaking hard because Im eating super clean... FML

sorry for the fire hose effect

 

"arm days" are for chumps lol

 

Haha. I call this "auxiliary day".

 

"rest day" haha

 

6 on 1 off

 

cool bro... only give your body 1 day a week to rest, recover and grow

 

finished my garage gym! ill post pics tomarow super stoked on it

 

You need more sets dude, and more reps. 70% one rep max, 10 sets 6 reps. Full extension to 90* and hold for a second, lower slowly.

Use a reverse grip as well.

You current set/rep range is closer to a strength style then a mass style range, adding more reps and sets will help I think.

 

Thanks for all the input I will give it a shot next week and see how it goes.

 

The new workout I just started calls for:
Mon: Shoulders/tri's
Tue: Back
Thurs: Chest/bi's
Fri: legs

^^^ Agreed 100% ^^^ I only ever do 4 day workouts b/c growth happens OUTSIDE the gym, not in it. Training more than 5 days/week is overkill IMO. But in the words of the Hodge twins, "Do whatever the FYUCCCK you wanna do!"

 

Priority principle training. Wednesdays are calves so it's not too intense. Tricking that body.

 

Like others said, hit them twice a week. My triceps were lagging so I started to hit them on chest days as well as shoulder days and I'm seeing good strength and size gains. Also make sure your diet is right and your sleeping well, gains are made outside the gym.

 

What do zombie body builders eat?

 

Each other?