shaping up me body

[christthetiger]

eat alot. heavy weights, less reps. protein/creatine. amino acids.

if youre trying to get big you need to eat more, but also workout so your body can use that food for energy. also push yourself longer when you literally feel like you cant go any further.

arnold ****** used a method of imagining the muscle your working out. isolate that muscle in your mind and imagine the blood pumping in and out. it worked for me, i used tobe huge. but you will get to a point where its gay, and someone is always bigger.

[DZA]

but you will get to a point where its gay

You worked out so much it turned you gay
Think you might have been doing it the wrong way

[kay]

eat alot. heavy weights, less reps. protein/creatine. amino acids.

if youre trying to get big you need to eat more, but also workout so your body can use that food for energy. also push yourself longer when you literally feel like you cant go any further.

arnold ****** used a method of imagining the muscle your working out. isolate that muscle in your mind and imagine the blood pumping in and out. it worked for me, i used tobe huge. but you will get to a point where you realise you're gay, and want someone bigger.

[ch3]

Make sure you have a good amount of protein after you work out as you're a veggie.

What do you think is a "good" amount? Veggie diet has a sufficient amount of protein and it's a myth that you need a lot. It has to be a good quality and well absorbed protein, too. Fermented soy products like tofu are rich in full proteins. So are chickpeas - if you can sprout them, even better. Lentils combined with full grain rice - good source as well - combining is a clue word in this case though, on their own they only contain some amino acids.

As for Kay and Simon, you just need to eat MORE, regularly. I saw you, Simon, and that pizza!

Hah! So says musclewoman! Bet GWA doesn't eat half of the stuff you just mentioned!

It's all about the raw juicy beef steak oozing in iron and unadulterated protein.

Shush. I'm so unfit now. I used to do somewhat of weightlifting when on full vegan diet, though, and I gained plenty of muscle then. All gone... sob.

[christthetiger]

i love boi's.

[kay]

Shush. I'm so unfit now. I used to do somewhat of weightlifting when on full vegan diet, though, and I gained plenty of muscle then. All gone... sob.

Get it all back. Show Rats who's boss!

[Shae]

I go Monday-Friday and sometimes on a Saturday or Sunday too.

This is how my routines looks:-

Monday - Chest & Triceps 5x5
Tuesday - Back & Biceps 5x5
Wednesday - Shoulders & Abs 5x5 & 4x30
Thursday - Legs & Chest 5x5
Friday - Barbell Workout 5x5
Saturday or Sunday - Light Weights, usually Biceps & Shoulders

For chest and tri's I do bench, flat, incline and decline, then fly's, tricep pulldowns on the cables, kick backs, overhead dumbell raise, dips, tricep extensions with rope, dumbell press flat bench.

Always doin 5 sets of 5 reps with a good rest inbetween each set, and always have a spotter to help you if need be.

For back and biceps I do bicep curls with the ez bar, and then on the preacher curl, shrugs, deadlifts, lat pulldowns, seated row, bicep pulls, bent over row, pull ups, chin ups, one arm bent over rows. Again, 5x5 and be sure to wear a belt.

For shoulders I do seated shoulder press, and then incline, reverse deltoid press, shoulder raisers, upwards row, overhead circles, dumbell shoulder press, cable raisers. For abs I do 4x30 which is broken down to 1 set of decline sit ups combining of 3 individual 10 reps, 10 reps with a heavy plate eg 20kg, then 10 without, then 10 oblique twists x 3. And then 4x30 leg raisers with your partner throwing your feet down and you raise them. I also do woodchops on the cables, 5x5 on each side.

For Legs I do squats with a barbell in a rack, leg exntensions, lunges, calf raisers, seated calf raisers, leg press. And then 321-123 on the bench which is basically 3 reps then 2 then 1 then 1 again then 2 and then 3. But as the reps decrease the weight increases by 5kg.

For my barbell workout I do 5x5 of power cleans, clean and jerks, bench, deadlifts, squats, military press.

And that's basically it, I have a protein shake in the morning and after my workout, I eat really well, take vitamins etc, I've only been training since Jan 4th and I've gone from doing sets of 5x5 on 45kg to doin them on 65/70kg. My one rep max has gone from 60kg to 80kg, gonna try for 85 tomorow, did 2 reps on 80 today.

Anyway, hope this helps...

On Saturday or Sunday I take it easy, lifting lighter weights focusing on form.

[david]

Right, as someone pointed out, I'm literally skin and bones, no muscle on me.

Got some weights at home, joining gym next month, for now, what's the best way for improving shoulders, arms, forearms and pecks.

Obv I know like the "basic" shit but on a serious note, what's a good routine?

cheers guys

a good way to develop definition and strength in those areas would be to use your own bodyweight. wont get you hench but u'll be ripped.

u need a chin up bar, a doorway and some space.

try this routine and see how u get on.

5 X pull ups ( biceps, rear shoulders and upper back )

10 X push ups ( triceps, front shoulders and chest )

and 15 X squats ( quads )

do as many sets of this as you can in 20 mins.

alternate days to recover e.g. monday, wednesday, friday and on the inbetween days work on you abs and your lower back (crunches and reverse crunches etc)

i know you said you want to work the top but u'll end up looking weird if you only train the parts you can see.

like everyone has said training is half the job, u need to eat more, eat health consciously and drink lots of water.

[Shae]

If you want to keep it basic, without joining a gym, the above exercises would be good to tone you up, but I doubt they'd increase muscle mass any time soon, they would in a good few months time, but without adding weight, you'll never get bigger which is what you want to do, right? You could just buy a barbell and weights and do barbell exercises, squats, dead lifts, power cleans, military press etc, or simply just power clean and jerk, I can guarantee that you'd put on muscle if you did 5x5 of these every other day...

I'd also like to clarify, that I was a similar build to you gwa, I know I haven't seen a pic but you said slim and not alot of body fat... and I've got bigger in a month, so it shows I know what I'm doin...

[yooamatwa]

I will also add take care of your joints and listen to your body. If something hurts your doing it wrong...stop...don't get macho and push through you'll fuck yourself up. Also stretch before each weight set this can reduce muscle soreness and will increase your range of motion, it will also mean more muscle fibers are used when lifting.
Warm up, warm down. If your going to take any supplements read up on them first. Personally I just use Whey,glucose, Cod liver oil and glucosamine (in intervals). Thought about creatine but to much negative stuff written about it.

[dubluke]

my fitness training regime consists of getting up, eating breakfast, drinking a coffee, I sit about at my desk all day drinking fizzy drinks and eat unhealthy lunch.

Piling on the 'muscles' baby.



BEEFCAAAAAAAAAAAAAKE

[DRTY]

Firstly avoid all cardio for obvious reasons.

You want to be eating a high protein diet, perhaps high carbs too for a while.

When you're exercising what basically happens is you destroy your muscle, then it rebuilds itself stronger than before; hence growth. So you want a rep structure that's going to hammer your muscles.

For instance, less reps with heavier weights as opposed to more reps with low weights.

Your basic rep structure should be as follows; 3 sets of decreasing reps, and increasing weights.

For example,

set 1; 10 reps with 12kg
set 2; 8 reps with 14kg
set 3; 6 reps with 16kg

To build up the areas you mentioned try the following routine:

0. Warm up by walking swiftly to the gym, or jogging on the spot. No more than 5 minutes.

1. Lay on a bench, with dumbells on your chest, lift the weight up above your chest with your arms slightly bent, then steadily bring them down (one each side of your body), then back up.

2. Sit on a chair with a striaght back and hold the weights on your shoulders, then lift up as far as you can stretch and back again, (you can twist weights as your doing this if you like).

3. Sit on a chair with a high straight back, and hold the weight behind your head, holding it by one end (not the handle), then lift it above your head and back down again.

4. Next ones bicep curls, do this in whatever way you find most comfortable.

5. Now do pressups, however many you can, and eventually do one handed ones going sort of diagonally.

6. Finish routine with sit ups, do 10 straight up, 5 to the left, 5 to the right, breath, repeat.

7. Mong out in a sauna/steam room and get your perv on.

8. Eat something high in protein so your muscles have food to recover properly.

Few inportant things to remember; when you're doing weights, doing them fast is NOT good. Slow controlled movements are far more effective than fast clumsy ones. The warm up is also very important to raise your heartbeat. Rest is equally as important as exercise, no rest = no muscle build, exercise every other day.

Presuming you're a smoker, try not to smoke until you've eaten post workout.

[yooamatwa]

Rest is equally as important as exercise, no rest = no muscle build, exercise every other day.

DRTY what do you think about targeting different groups on diff days? I know personally i should probably have one day on, one day off don't really have the time though.

[DRTY]

Rest is equally as important as exercise, no rest = no muscle build, exercise every other day.

DRTY what do you think about targeting different groups on diff days? I know personally i should probably have one day on, one day off don't really have the time though.

If the exercises really are isolating said groups, and you're eating enough protein I don't see why it'd be a problem, so long as you don't mind aching alot I guess. Maybe eat loads of eggs and chicken too!

[lil-tee]

I find it's important to keep exercising and push through the achey stages. It's important to keep the muscles active, you can't push it hard night after night though. Treat some sessions as a "cool down" from the previous day's exploits.

[kejk]

I find it's important to keep exercising and push through the achey stages. It's important to keep the muscles active, you can't push it hard night after night though. Treat some sessions as a "cool down" from the previous day's exploits.

When your muscles hurt, it means they are damaged (which is good). If you rest from that moment, they will heal. (which means they become stronger and bigger)

There no point in damaging your muscles if you don't give it time to heal, it won't grow.

[lil-tee]

I find it's important to keep exercising and push through the achey stages. It's important to keep the muscles active, you can't push it hard night after night though. Treat some sessions as a "cool down" from the previous day's exploits.

When your muscles hurt, it means they are damaged (which is good). If you rest from that moment, they will heal. (which means they become stronger and bigger)

There no point in damaging your muscles if you don't give it time to heal, it won't grow.

I agree that rest is as important as the exercise itself, but you have to do something to keep the muscles loose. In my experience muscles can stiffen up and you can't exercise them again for days.

[david]

I'd disagree with Drty about avoiding cardio. Your heart is effectively a muscle and needs to be strong to pump all the nutrients and oxygen to the muscles so they can recover. Doing too much would be counter productive because you'll loose weight and use up all the calories you need to bulk up but doing none would be worse in my opinion.
Also don't just eat high protein food, it's hard for your body to convert into energy and tough on your digestive system.

[badger]

fucking hell gwa. the other week you were whinging about being fat and now this

boob job next?

[magma]

fucking hell gwa. the other week you were whinging about being fat and now this

boob job next?

I've got 2 to 1 on Bullemia. Anyone?