The Official Gym & Fitness Thread

F all that accessory exercises, 10 sets of back squats, 5 sets of front squats. 3 reps per set, 80% of 1RM. do that twice a week for couple of month and you'll get big legs.

And remember sean's quote when you do this "Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable."

 

If you're looking for strength, better to follow a strength type program or workout as opposed to a BB'ing type one.

 

I'm sorry but 3 reps at 80%...on 10 and 5 sets...we're talking 45 total reps here, not gonna get big legs, gonna get strong legs yes but not big.

Dedicated leg day, 10 sets, 6 reps, 70% 1RM, 90 second rest for squats.

Same thing straight leg deads.

If you want, finish the day with 100 lunges per leg and then tabada body weight squats.

 

Im sorry but are you saying triples don't build muscle?

 

Low reps for strength, look at the 5x5 program. You're basically suggesting a modified 5x5, which is for strength.

Conduct a higher number of reps, with a lower rest time (GVT) (FST7) 10x6 program etc, for mass gain. Its not bro science, its fact.

The lower reps with a higher weight works a different muscle fiber then a higher set/higher rep range. Research it, Fast Twitch and Slow Twitch muscle fibers.

 

I have done 5x5 and 3x5. Never increased for shoulders. Id say I have an acceptable form too. I think im coming to find out I react more to a little higher rep range such as 8. I still do strength lifts for sure.

 

I may do this today. What if I don't know my 1RM? Last time I did 5x5 it was at 205lbs. Any suggestions what a good weight would be?

Are lunges alternating? So 200 lunges?

So just squats, straight leg deads, lunges and body weight squats?

Thanks

 

1 rep max 260 or so.

 

You think so? Now I'm curious lol

 

Finally got below 220lbs (219 today). Started off working out around 230 in February being the heaviest I've ever been. I'm really starting to somewhat watch what I eat but mainly eating less during meals. Hoping to be around 210 when summer starts. I'm going to up the cardio as well.

 

Congrats man!

 

Yup. I'd say around there.

 

I apologize for not getting back to you earlier sir.

Yes alternating lunges, 100 right leg forward, 100 left leg forward. If you were doing 5x5 at 205, I'd do this starting at 185-205.

And yea, squats, straight leg deads, lunges and body squats (Tabada style)

 

is 6/7 days between muscle groups too long? i do:

chest/tri's monday
cardio/abs tuesday
back/bi's wednesday
cardio/abs thursday
shoulders/legs friday
cardio/abs saturday

and continue, sometimes a day off, sometimes not, depends on my work schedule.

my workouts are around 1.5 - 2 hours.

also, i am not making any gains, i am trying to put on a little mass but get a little more ripped at the same time (possible?)

chest: flat dumb, incline fly, decline dumb, cable fly, finish it with a few sets of 15-20 reps on the flat bench with the 45's.
tri's: skull crushers, weighted bench dips, single arm dumb extensions

back: bent over row, seated row, lat pull down, deadlift
bi's: easy bar curl, dumb hammer curls, straight bar curl

shoulders: seated dumb press, side lateral raise, reverse pec, front bar raise, dumb shrugs
legs: back squat, calf raises, leg ext, leg curl

cardio: 25 min run into full treadmill incline walk for 20 to 15 min recumb bike to 1 min skipping intervals with abs inbetween.
abs: alternated days with hanging leg raise 10 sets of 20-25, crunches 10 sets of 30, or some kind of weighted side raise or twist

all my weight exercises are to fail, sets of 20, 16, 12, 8, 8

anything in there i should change?
i was planning to switch my weight sets to go right to my max weights for 4 or 5 sets of 8.

my diet is pretty decent, lower carb higher protein. i don't eat any crappy food, fast food or anything.

any imput is great, thanks

 

eat more, lift heavier, rest longer between sets. once a week is fine, but if you are doing the same stuff same weight over and over and over, you won't make much gains. people either increase weight or switch up routine to make gains. also make sure you eat enough.

 

Dude, cut out all the isolation bodybuilding stuff......only works for guys on roids who have built up a ton of mass and are looking to bring out certain parts of muscle. Useless for average joes just trying to look good.

Try an upper/lower split or 3 full body routines a week with cardio on off days. Basic movements are vertical push/pull, horizontal push/pull and compound lifts for legs (squats and deads). Rep ranges are 8-12 will promote mass and 3-5 strength......do both! Going over 12-15 reps will only work the endurance energy system.

I do 3-5 reps of the hardest exercise (deads, weighted pull ups, bench etc) then 8-12 reps of easier ones (squats, rows, press etc). That way I'm hitting strength and some mass at the same time.

Theirs a 1,000 ways to skin a cat though.....just stick to the basics!

 

One thing people don't realize is their central nervous system (brain and nerves) is what becomes accustomed to a certain stimulus. Changing that stimulus frequently will reduce plateauing. Steady state cardio (long runs, bike rides, eliptical) will cause your body to adapt to that 1 stimulus and be good at it. Look at runners. They're in peak physical conditioning for running, but have little muscle because their cns has determined they don't need huge arms, wide hips or other large muscles to perform the tasks their sport requires of them. Being well rounded in your physical training, will make your body well rounded. There is a guy named Ross Enamait (sp) who is an awesome guy. He has written a few books, but the most important one is Infinite Intensity.

My work out last night was 5 minutes of jump rope. Each mistake with the rope cost me 3 burpees. The challenge being doing as few burpees as possible in 5 minutes.

Then running 3/10 of a mile followed by 15 pull ups, 30 burpees, and 60 air squats followed by another 3/10 mile. Then 9 rounds of rowing with 1 minute of exercise and 20 seconds rest. The cap was 4/10 of a mile.

The other day I ran for about 35 minutes where I would alternate 1 minute running with 20 seconds of sprinting.

The day before that was my 5 minute jump rope exercise followed by 3 cycles of pullups, single arm dumbbell press, single arm snatches, and bent over rows. I don't rest between exercises or sets. My rest comes from doing a different exercise.

As you can see, I don't have a plan. I just go into my workouts with the mindset that I'll work until I can't go anymore.

 

Ross Enamait is THE SHIT! Most conditioned guy in the biz and can out lift 99% or dudes his size!

 

x2


If you're not making gains, you either need to change your diet, or change your routine. You're doing too much work. Simplify it. I'd cut out the flies for now if you're wanting to get gains. Or do one at most (ei. flat bench vs flat + decline). You should be focusing on squats, deads, OHP, bench, rows. Any compound movement.

 

thanks guys. i have always had the mindset that you need to hit every muscle from every angle. might be hard but im going to switch things up.
does anyone have any links for any decent workouts/programs?