The Workout Thread
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Wed Aug 08, 2012 11:51 pm
#15509- OtisSupreme Overlord
- Location : Texas
Corvade wrote:i suck at running.
How do you guys motivate your self?
I did 3 miles a day for a few days over a year ago for track, but that was it.
I nearly die after a mile now.. lol.
i HATE running. i just did 3 miles and i hated every step. but then again ive only been running regularly for about a month. went straight from the couch to the treadmill and im already up to 3 miles in 30 minutes. my motivation is multi faceted in that I am paying a good amount of money for the healthy food that im eating and i dont want that money to go to waste, so that helps me stick to my training regimen. also, i have this picture of myself on the beach last month that i look at every day and it reminds me that i dont want to look like that anymore.
Thu Aug 09, 2012 3:06 am
#15511- sharpPUSB
- Location : City of Dreams, England
Corvade wrote:i suck at running.
How do you guys motivate your self?
I did 3 miles a day for a few days over a year ago for track, but that was it.
I nearly die after a mile now.. lol.
Chasing people
Thu Aug 09, 2012 9:10 am
#15531Thu Aug 09, 2012 9:53 am
#15533- AlphaI like Pink
I can drive 500. 1 tank
And can swing a bat hard enough to put a ball 400 ft. Would love to swing at someones head when they start.
Ever swing a bat after not using one 10 years? You back is sore as shit the next day.
And can swing a bat hard enough to put a ball 400 ft. Would love to swing at someones head when they start.
Ever swing a bat after not using one 10 years? You back is sore as shit the next day.
Thu Aug 09, 2012 11:59 am
#15543Thu Aug 09, 2012 12:57 pm
#15546- Kaz--MoneyMember
- Location : Calgary, AB, Canada
I like running cross country style....you know, offroad. Street or pathway sht is boring as fck.
My body is too beat up to handle running. Biking is low impact, and a hell of a lot more fun....and the biking I do is a full body workout.
My body is too beat up to handle running. Biking is low impact, and a hell of a lot more fun....and the biking I do is a full body workout.
Thu Aug 09, 2012 1:17 pm
#15549- RickMember
Kaz--Money wrote:I like running cross country style....you know, offroad. Street or pathway sht is boring as fck.
My body is too beat up to handle running. Biking is low impact, and a hell of a lot more fun....and the biking I do is a full body workout.
Yes but you are also an extreme biker are you not? That has to be thrilling and interesting mountain biking through forests and over inclines and through creek beds and such.
Thu Aug 09, 2012 6:35 pm
#15582- GuestGuest
Alpha wrote:To keep near a topic..
Never could lift the same in winter. Muscles stayed tight. Didn't know what to wear to gym lol. Put on sweats, get to gym, walk in to 75 degrees and sweat. Walk outside sweating and get death pneumonia.
We bitch about heat but couldn't live if it was 30 degrees longer than a month. Southerners lol
Cry its too cold, then go sit in deer stand not moving for 4 hours.
Wear shorts + vest and whack on jumper and sweatpants to take off when you get to the gym?
And did Chest/Back today - body's hurting in all the wrong places.
Thu Aug 09, 2012 7:41 pm
#15587- OtisSupreme Overlord
- Location : Texas
chest/tris/shoulders yesterday.
entire upper body is useless today.
entire upper body is useless today.
Thu Aug 09, 2012 8:01 pm
#15590- GuestGuest
Oh yeah, is there any preference to training groups of muscles together. I read somewhere to train complimentary ones on the same day (Tris/Chest, Bis/Back etc) then I read somewhere else to do the opposite.
Is it just a case of choose one and stick to it? Or is there a hard and fast rule?
Is it just a case of choose one and stick to it? Or is there a hard and fast rule?
Thu Aug 09, 2012 8:12 pm
#15591- OtisSupreme Overlord
- Location : Texas
Fried_EggZ wrote:Oh yeah, is there any preference to training groups of muscles together. I read somewhere to train complimentary ones on the same day (Tris/Chest, Bis/Back etc) then I read somewhere else to do the opposite.
Is it just a case of choose one and stick to it? Or is there a hard and fast rule?
it really depends on what works for you. you can do a push/pull routine like you mentioned. all your pushing groups on one day and all your pulling groups on another. chest/tris/shoulders and then back/bis/abs and of course an extra day for your legs.
the routine that worked best for me when i was in my best shape was:
day1: chest/tris
day2: back/bis
day3: shoulders
day4: legs
day5: rest
repeat
i did 3 exercises per group. for example on chest day it was flat bench press, dips, incline flys, tri pulldowns, french press, skull crushers. that way you work the shit out of the group and it takes those 4 days to recover.
Thu Aug 09, 2012 8:14 pm
#15592- GuestGuest
So you say Shoulders should be on a separate day completely?
I just slot it in-between squats and lunges and deadlifts on leg days to allow some rest.
I just slot it in-between squats and lunges and deadlifts on leg days to allow some rest.
Thu Aug 09, 2012 8:37 pm
#15593- OtisSupreme Overlord
- Location : Texas
Fried_EggZ wrote:So you say Shoulders should be on a separate day completely?
I just slot it in-between squats and lunges and deadlifts on leg days to allow some rest.
you can pair legs and shoulders. like i said it all depends on your what your body responds best to.
Thu Aug 09, 2012 9:19 pm
#15595- Kaz--MoneyMember
- Location : Calgary, AB, Canada
I always liked doing Chest and Bis, Back and Tris, Shoulders, Legs and abs.
I forget my rotational order, and rest days, but....since back compliments bis, the bis will get worked. So, I trained tris that day.
On chest day, the tris get worked, so I would do bis on that day.
Legs and shoulders are pretty complex groups, so they got their own day. Deadlifts happend on back day, and legs got torched in the process, so, it was valuable to space that one out from leg day.
But I found good results came from that routine....not so necessarily in visual gains, but in strength. If I did chest and tris, it was unavoidable to have one of them get roasted before I was actually focusing on them. So, whichever part came second in the workout, got ripped off because they weren't trained in isolation....but they got extra attention when they were the complimetnary muscle group on another day.
Worked well for me. The logic is sound...just make sure you're not doing it Chest and Bis, and the next day Back and tris. A 4 day routine allows 3 days rest..but no need to take them all in a row, or every other day, but, balance it out so you're not doing more harm than good with it.
I forget my rotational order, and rest days, but....since back compliments bis, the bis will get worked. So, I trained tris that day.
On chest day, the tris get worked, so I would do bis on that day.
Legs and shoulders are pretty complex groups, so they got their own day. Deadlifts happend on back day, and legs got torched in the process, so, it was valuable to space that one out from leg day.
But I found good results came from that routine....not so necessarily in visual gains, but in strength. If I did chest and tris, it was unavoidable to have one of them get roasted before I was actually focusing on them. So, whichever part came second in the workout, got ripped off because they weren't trained in isolation....but they got extra attention when they were the complimetnary muscle group on another day.
Worked well for me. The logic is sound...just make sure you're not doing it Chest and Bis, and the next day Back and tris. A 4 day routine allows 3 days rest..but no need to take them all in a row, or every other day, but, balance it out so you're not doing more harm than good with it.
Fri Aug 10, 2012 12:54 pm
#15642- RickMember
For those of you who are interested and or do not know, I thought I would post up a pretty nice way to get your 5RM (five rep max). Probably the single most important thing you can do for any routine whether your goal is endurance, strength or size is to find your 1RM or at least dial in the closest range to it.
Though I should warn you this will take a little more work on your part initially but the payoff will be incredible and you will be very glad you took the time. It will require you to do some math (percentages mostly) but if you start working in percentages it becomes way more easy to chart your progress in my opinion.
I say that it is most important because with that information you can tailor your weight lifting routines more precisely to maximize your gains, with a more narrow approach you are not wasting energy and time on either the weight you are lifting being too light or too heavy. Once you have the 5RM you can then get your 1RM and dial in your workouts for intensity as a % of max strength, reps and energy systems.
FYI 3 energy systems.
ATP-PC: System for speed work activities, like sprinting.
Lactic Acid and ATP-PC: System for all-out exercise that lasts longer than 30 seconds but not more than 3 minutes.
Oxygen: for Aerobic or long term steady state, swimming distance running.
If you like this great, if you find it useful that is even better.
No strenuous activity on the day of the test.
Do a slight warm up with a weight you can do 12-15 reps with
Rest for 2 minutes.
Select a weight you know is light enough for 10 reps.
Perform 10-15 reps.
Rest for 2 minutes
Increase the weight 2-10% depending on difficulty of previous set.
Perform 6-8 reps
Rest for 3 minutes
Increase the weight 2-10% depending on difficulty of previous set.
Perform 5 reps - this should be close to your 5RM.
(perform sets with increasing weight and decreasing reps until a weight that can be comfortably handled for 5 reps is found)
Multiply your 5RM by 1.1 to establish your 1RM.
(for example)
5RM = 112
1RM = 112 x 1.15 = 128.8
Though I should warn you this will take a little more work on your part initially but the payoff will be incredible and you will be very glad you took the time. It will require you to do some math (percentages mostly) but if you start working in percentages it becomes way more easy to chart your progress in my opinion.
I say that it is most important because with that information you can tailor your weight lifting routines more precisely to maximize your gains, with a more narrow approach you are not wasting energy and time on either the weight you are lifting being too light or too heavy. Once you have the 5RM you can then get your 1RM and dial in your workouts for intensity as a % of max strength, reps and energy systems.
FYI 3 energy systems.
ATP-PC: System for speed work activities, like sprinting.
Lactic Acid and ATP-PC: System for all-out exercise that lasts longer than 30 seconds but not more than 3 minutes.
Oxygen: for Aerobic or long term steady state, swimming distance running.
If you like this great, if you find it useful that is even better.
No strenuous activity on the day of the test.
Do a slight warm up with a weight you can do 12-15 reps with
Rest for 2 minutes.
Select a weight you know is light enough for 10 reps.
Perform 10-15 reps.
Rest for 2 minutes
Increase the weight 2-10% depending on difficulty of previous set.
Perform 6-8 reps
Rest for 3 minutes
Increase the weight 2-10% depending on difficulty of previous set.
Perform 5 reps - this should be close to your 5RM.
(perform sets with increasing weight and decreasing reps until a weight that can be comfortably handled for 5 reps is found)
Multiply your 5RM by 1.1 to establish your 1RM.
(for example)
5RM = 112
1RM = 112 x 1.15 = 128.8
Fri Aug 10, 2012 1:35 pm
#15644- CorvadeMember
Eggz, if you are doing a split, make sure you hit each part of the muscle. EG: All 3 sides of the Deltoid. Or make sure you include reverse curls in your bicep workout to work the brachialis under the bicep. Make sure you hit all 3 heads of the tricep etc.
Does any one here know how to work glutes effectively?(Not squats)
Does any one here know how to work glutes effectively?(Not squats)
Fri Aug 10, 2012 1:42 pm
#15646- ChisaGod Of Boobs
- Location : Boston, MA
Deadlift will hit the glutes, you could also do a glute-ham raise, which is KILLER
why not squats though, they're the simple answer that's proven to work
why not squats though, they're the simple answer that's proven to work
Fri Aug 10, 2012 5:04 pm
#15677Fri Aug 10, 2012 6:01 pm
#15679- CorvadeMember
no squats because I want to isolate the glutes.
I have no back injury, but my body's telling me to lay off the squats for some time.
I lean too forward while squatting, and I'm not sure how this even developed.
Till then, I'll be doing Hammer Strength V-Squats.
I have no back injury, but my body's telling me to lay off the squats for some time.
I lean too forward while squatting, and I'm not sure how this even developed.
Till then, I'll be doing Hammer Strength V-Squats.
Fri Aug 10, 2012 6:56 pm
#15681- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Depends on the objective your trying to reach. Firming the buns, or, turning them into a J-Lo esque drink holder.
I like getting on a stairmill and take 2 stairs at a time. Do it weighted or just body weight. It fcking rocks them. Walking lunges are pretty good as well.
If you're off the squats, deadlifts, etc, there aren't any real grinders for the glutes, but for some serious wreckage of buttox, rep the fck out with those and hate me in 2 days.
I like getting on a stairmill and take 2 stairs at a time. Do it weighted or just body weight. It fcking rocks them. Walking lunges are pretty good as well.
If you're off the squats, deadlifts, etc, there aren't any real grinders for the glutes, but for some serious wreckage of buttox, rep the fck out with those and hate me in 2 days.
Fri Aug 10, 2012 7:07 pm
#15684Fri Aug 10, 2012 7:21 pm
#15685- ChisaGod Of Boobs
- Location : Boston, MA
if you're nervous about your form, take most of the weight off and work on it
besides deadlifts, it's the best exercise you can do
there's nothing like it for hitting the glutes
besides deadlifts, it's the best exercise you can do
there's nothing like it for hitting the glutes
Sun Aug 12, 2012 9:20 pm
#15832- CorvadeMember
Chisa, I tried it with just 95 lbs.. I didn't know if it was working because i felt nothing in my quads.
Mon Aug 13, 2012 8:27 am
#15849- AlphaI like Pink
Mon Aug 13, 2012 9:02 am
#15851- ChisaGod Of Boobs
- Location : Boston, MA
Corvade wrote:Chisa, I tried it with just 95 lbs.. I didn't know if it was working because i felt nothing in my quads.
did you get your ass to the ground?
with that kind of weight, keep going till it burns....it may take 30 reps or so
you're trying to make sure your form is good, and your body learns to deal with it so you can do higher weights
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