The Official Gym & Fitness Thread

My wife says I'm stuck in the 90's!

 

They sound pretty good. I've never heard of them. Is it just me or does the harder the music make it feel like you can lift heavier and/or longer haha

I dont think so. I know someone that did that today

 

Girl with better abs then me is always motivation to blast myself in the gym harder.

 

Okay guys I need some tips. Looking online about working out and such is pretty much reading that blue is red and red is blue. So many people say one thing is right but then others is not.
A little about me. 19 years old, 147 pounds (today) 5'5. I did a strength training workout for two years in high school. Currently I'm going to the gym way more then I used too on my own.
Mondays: Triceps chest and abs
Tues:Back, Biceps calves
Wed: Rest day
Thurs: legs
Fri: Shoulders
Sat and sunday rest.

I take whey protein afterwards and just now got my casein protein in. Which I obviously take before bed.

But I'm increasing all my weights, trying to change it up (do less reps, higher weights one week, and a couple weeks later do one week of more reps less weights)

But today just confused the hell out of me. I CANNOT increase reps of wide grip pullups for the life of me. We have a machine that basically spots you. I did a whole whooping 4 pullups before needing to use it. Any advice? Also, trying to gain muscle and lose fat is my main goal. Doing high intensity cardio after I get done pumping iron.

 

do you work your lats?

 

What I did to increase my wide grip pull ups was wide grip bent over rows. I did 1 warm up set, 4 working sets of 8 reps each. I bent over row 200lbs. Nothing too big. But by the 8 rep, you need to struggle.

 

I do that as well.....

 

Considering your size, I'd do 3 full body workouts a week and wouldn't worry about bringing up any specific body parts yet......4 days with upper/lower split would work too. Work on the big compound lifts that work your whole body and eat slightly above maintenance and let time take care of it......you're young and will put size on if you're patient and put the work in. Wide grip pull ups are prob pointless as they're just reducing your range of motion and would rather be doing high reps with chins to build the biceps more or load up with weight and do 5-8 rep range.

 

Would that be the best thing to do to increase upper body size? I wanna get a more defined look. Why would full body workouts be better at my age? I also forgot to add that I am in college and today I did my day2 workout because I was too busy on tuesday to do it so sometimes Im off a day.

 

Exactly, you need more muscle to look more defined........heavy squats and deads are full body lifts and kick the testosterone and GH up big time. Add in heavy push and pull to the upperbody too and you'll grow. Look up milk and squats, the 20 rep squat routine or starting strength to get an idea.

 

How is curling a basic? Isn't it isolation and mainly concentrate on the biceps?

It's normally deads, squats, bench, and OHP (overhead press).

I'm sure it's been said over and over again. A person that is starting out should read up on Starting Strength or http://stronglifts.com/

At stronglifts you can get a free short document to read and an excel spreadsheet to keep track.

Another popular one is Jim Wendler's 5/3/1. The book cost about $20. You can Google search for spreadsheets for this program.
http://www.muscleandstrength.com/wo...t-jim-wendlers-5-3-1-powerlifting-system.html


30% gym 70% diet (eating clean)

 

Beginners, advanced, whatever i recommend this. Aswell as for doing a 12+ week cut.
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

 

Never mind. I'm talking about compound lifts. Carry on.

 

Are you planning on buying all those supplements? Amazon is probably a cheaper way to go. For example, the Optimen vitamins are $5 cheaper.

http://www.amazon.com/s/ref=nb_sb_s...ld-keywords=optimen+180&sprefix=optimen,aps,0

 

The name of the book is super squats. Its intense