Work Out INFO

[james_mustang88]

I work out in the morning at local gym.. Could some guys break down how they work out an with what machines or free weights. I really don't know what days I should work what muscles groups an what machines or free weighs. Any help guys. Thanks

[arnold jr]

Here is my favorite 2 splits, 1st one is one I use now:

mon: quads & calves
tues: delts & traps
wed: abs & cardio
thur: back & bi's
fri: hams, calves, abs, & cardio
sat: chest & tri's
sun: abs & cardio

(bi's and tri's will sometimes switch spots)

mon: a.m. back & bi's
p.m delts & traps
tues: legs
wed:chest & tri's
thur: a.m. back & bi's
p.m delts & traps
fri: legs
sat: chest & tri's

The second split I often use for comp prep, in which case cardio is done every day, abs 5 x wk.

Hope this helps,

Arnold jr

[rAJJIN]

I work out in the morning at local gym.. Could some guys break down how they work out an with what machines or free weights. I really don't know what days I should work what muscles groups an what machines or free weighs. Any help guys. Thanks

sure bro..Whats your goals and where you at nowas far as reaching them?

[james_mustang88]

My goals is to tone up an build some mass. I know i'm asking alot. Right now I think I have a good routine just need to make it better. I want to be able to go to the the mon-thursday. I'm not real big on legs but I do, do cardio after every workout on tredmill. If this help you out any. thanks again

[jstforme]

My goals is to tone up an build some mass. I know i'm asking alot. Right now I think I have a good routine just need to make it better. I want to be able to go to the the mon-thursday. I'm not real big on legs but I do, do cardio after every workout on tredmill. If this help you out any. thanks again

you will want to take that cardio out of your postworkout, that time needs to be getting home without pit-stops and strait to a protein/carb shake or 2. theres a crucial window of time, some say an hour but i tell myself i just need to get my butt home right now.
my biggest complaint about people at the gym, besides re-racking weights is incorrect form, and these guys wonder why they are still small, they use more of thier front delts than biceps when doing curls. i could go on an on. i read somewhere this little saying and its true, something like "whats more important, big muscles or big weight" if your looking for proper form workouts then i would suggest a muscle mag

[Jimmy88]

Try your cardio in the Am's before work then after work do your weight training.
Try to do a split routine if you are experienced ora three day full body routine if you are new to weights.

My [4] day split routine goes like:
day 1 - Pecs/Lats
day 2 - Quads/Hams/calfs
day 3 - off
day 4 - Traps/delts
day 5 - arms
repeat

[jstforme]

day split routine goes like:
day 1 - Pecs/Lats
day 2 - Quads/Hams/calfs
day 3 - off
day 4 - Traps/delts
day 5 - arms
repeat

if this works for you then dont take my advice, but ive always heard its not a good idea to work two major muscle groups together (pecs+lats) that in its self is kinda a full upper body workout. pecs your using shoulders and triceps. lats your using biceps/rear delts and traps. get what im sayin

[pumpedhunk]

personally... i've seen a great deal of size doing my routine... i know i'm a newbie to the forum but not to weight training

Mon: Chest/Abs
Tues: Bi's/tri's and i like to throw in some traps/Abs
Wed: Legs/back/Abs
Thurs: same as Mon
Fri: same as Tues
Sat: same as wed

now i know all of you weight training guru's are going to ask me where my shoulder workout is but i don't do one but everyother week... but this is what i do... i've tried all sorts of workouts from various magazines and this is the one the i've reacieved the most benifit from.

[jstforme]

Pumped: common sense tells me that your back and shoulders are going to seriously be lacking size, you might not notice now, but if you keep it up. forget about looking symmetrical. working same bodyparts 2 times a week like that doesnt help at all with recovery.

[bigbigb]

Well for me I don't know about anyone else. I do
d1 chest abs
d2 back rear traps
d3 sholders and side traps
d4 tries then bies and forearms
d5 quads and lower back
d6 hams and calves

big body parts 22 sets small 16-17 sets calves 44 sets.

I usually train 5 on 2 off so every six weeks a body part gets a full 10 day rest and I never train the same muscle group on the same day of the week twice in a row. It takes 7296-hrs for inflimation process to fully set in, then another 72-96 hours for structural growth/repair. so i figure 8 day rest between. I still can over train with this if my intensity is up. Didn't even change any thing when I started gear just noticed 10-15 lbs gains in wiegts every lift some times 30 lbs and reps. I went from 335 warm up on bench 15 times then 405 2 sets of 4 to 335 405 8reps and then 455 4 reps.

[jstforme]

22 sets, damn that is a lot! how many reps per set? your workouts must take you 2 hours a day. i think your the one who said he wants to go pro, any chance you can post a picture up?

[pumpedhunk]

i haven't had any trouble making gains i mean i'm not trying to lool like arnold or franco if ya know what i mean...

[Ironweb]

This has been interesting reading the different routines. My is a bit different from everyones I have seen. I have a 5 day split that looks like this:

Mon. Chest
Tue. Back
Wed Off
Thur Shoulders/Tris
Fri. Bis/Abs
Sat Legs
Sun Off

I have tried different routines but I like this one the best. I hit it hard and do cardio after except on Leg day. Have my PWO drink ready after cardio. I start work early so AM cardio is out for me. I also use Vit C with my PWO because it is a natural buffer to cortisol (not sure if that is correct spelling) which accurs with the stress caused from resistance training.

There is a benifit doing cardio after your workout for fat loss. Everything I have read states that about the first 20 min of cadio you do not use fat as the resource of energy. Why? Glycogen in the muscle is used as the source of energy. Working out first depletes the glycogen in the muscle therefore causing the body to resort to fat right away. A 30 min cardio after a resistance training is like a 50 min cardio without.

[jstforme]

There is a benifit doing cardio after your workout for fat loss. Everything I have read states that about the first 20 min of cadio you do not use fat as the resource of energy. Why? Glycogen in the muscle is used as the source of energy. Working out first depletes the glycogen in the muscle therefore causing the body to resort to fat right away. A 30 min cardio after a resistance training is like a 50 min cardio without.

your right about the first 20 minutes not really being that usefull for fat loss. But I do think that cardio directly after workout is way to similar to overtraining for me to ever do it. after a workout your muscles are fatigued and are in dire need of nutrients, and instead of replenishing your body you opt to burn fat and muscle. now i will say that if your trying to just loose weight period then yes that would be feasable, but if you have any kind of hard earned muscle and dont need to loose any more than 30 pounds then i would keep them separate. I remember watching some old battle for the olympia tapes and hearing first hand from the pros that they keep cardio and weight training at oppisite ends of the day to retain muscle.

[Ironweb]

Your right there is some possible muscle that may be loss as well. That is why I keep it to 30 min. However that loss can also happen with a 45-50 min run alone. Myself I get up at 4 am just to get to work on time. I can not get up any sooner without hurting sleep. The sleep is more important than a early morning run. I have not noticed any real strength loss. With loss of muscle comes loss of strength usually. Everyone has to find what works for them. This for my current goals works. Once I get to about 8% BF I may look at changing that. However I am not there yet.

[bod1ggity]

My goals is to tone up an build some mass.

I'm not real big on legs but I do, do cardio after every workout on tredmill

Ok first off, if you want to put on mass, GET BIG ON LEGS! Working your legs works your whole body, it also produces more natural HGH than anything else, focus on Squats for Quads, squates is one of the best fat burning and muscle building exercises there is if not the best... it strengthens your core, amps up your anabolic process and buils you like no other... secondly limit your cardio to 2 days a week, do sprint intervals like 25 minutes of sprinting 10 seconds, jogging 30. This will keep the fat off of you but make sure your not taking away from that wonderfull mass your trying to build. Next off, Ive had problems building my back, until I split it, it helps me taget a smaller area and no overtrain another... heres a list of a basic routine that I like to do


M- Quads, Hams, Calves

T- Shldrs, Vert Back

W- cardio:sprint interval Run (25 min, 15sec sprint/45secjog)

T- Tris, Bis, Hams, Abs

F- cardio:sprint interval Run (25 mins, 10sec sprint/30sec jog)

S- Chest, Horiz Back, Abs

S- Off

Now the most important thing for you is your diet and suppliments... help us out, what are you taking/eating, also give us some basic info, ie
age, height, weight, bf% and we can help you out alot more.

[Jimmy88]

bod1ggity

Not to hijack this thread but can you go into more detail about breaking the back routine up... ie...vert = BB rows ; Horz = low pulls more specifis exercises for vert/horz!

Presently,I do Lats and Pecs on the same day then I do the Traps w/shoulders and I do Stiff leg deadlifts for the Ham/lower back seems to be working well but always looking for new ways to shock and awe the muscles.

Thanks

[Tyrone]

Wondering if when doing cable flys is it essential to actually cross them past the center and if so would you vary which one goes over and which goes under?

[flexmuscles2006]

Everyone is going to give you different advice I always go for bulk so on every excercise I start of light with 10 reps and go heavier after that and end up on 4 reps heaviest I can go.

M-chest
T-shoulders
W-bis,tris,forearms
Th-back,legs
Fr-chest

Then I will start my new week with shoulders,etc.That work for me also I do abs everyday,I dont do much cardio during the winter.

[malibu350]

your right about the first 20 minutes not really being that usefull for fat loss. But I do think that cardio directly after workout is way to similar to overtraining for me to ever do it. after a workout your muscles are fatigued and are in dire need of nutrients, and instead of replenishing your body you opt to burn fat and muscle. now i will say that if your trying to just loose weight period then yes that would be feasable, but if you have any kind of hard earned muscle and dont need to loose any more than 30 pounds then i would keep them separate. I remember watching some old battle for the olympia tapes and hearing first hand from the pros that they keep cardio and weight training at oppisite ends of the day to retain muscle.


of course the best time is to do cardio in the morning or when you first wake up...whatever time that may be for you.....but if you can't do it in the morning after your workout is fine....I do 45 mins after workouts sometimes because of no time in the morning etc...I try no to practice it every day...but it works good too...it's better than nothing....

as for 22 sets...I think that's good.....right now I'm doing the following

45min cardio in Am or after workout

day 1 Chest/tris

incline db press
hammer strength
incline flyes
weighted dips

pushdowns
skull crushers
dips(using two benches) with weight
rope pulldowns

all 4 sets of no more than 15 and no less than 10-12 on flyes dips etc

day 2 back/bi's
pullups
dead lifts
bent over rows
hammer strength machine rows

21's 3 sets
standing alt db curl
olympic straight bar curls
machine preacher curls

same 15 reps no less than 8 on any exercise most no less than 10

day 3 shoulders/traps/calves

db press
front raises
side raises
rear delts
db shrugs (3 sets)
BB shrugs (3 sets)

calves
standing
seated
donkey

all 4 sets...calves are 15-20 reps

day 4 off except cardio

day 5- legs

leg ext
squats
leg press
hack squats
DB lunges (3 sets)
lying leg curls ( 3 sets)
straight legged deads (3 sets)
seated leg curls (3 sets)
and standing 1 legged leg curls (3 sets)

all same 15 reps etc


then I start the process over...taking a day off every 4th day except cardio

I'll post some pics up when I get home of my progress... I did all this while on

Super Test/deca 1cc of each every 3-4 days, and d-bol 30mg each day...plus 1mg a-dex every other day....

[jstforme]

Wondering if when doing cable flys is it essential to actually cross them past the center and if so would you vary which one goes over and which goes under?

i think i cross them about 75% of the time(left over right then right over left and so on). With your left fingertips place them in the inner most part of your right pec(almost center of your chest), then with your right arm simulate the movement of a cable fly, if you stop right before you would cross your arms you feel how the muscle is, then continue moving it like you would cross your hands and you can see how it works the inner chest more when doing so.

[Tyrone]

i think i cross them about 75% of the time(left over right then right over left and so on). With your left fingertips place them in the inner most part of your right pec(almost center of your chest), then with your right arm simulate the movement of a cable fly, if you stop right before you would cross your arms you feel how the muscle is, then continue moving it like you would cross your hands and you can see how it works the inner chest more when doing so.

Thanks jstforme, I will try it that way.

[bod1ggity]

This is going to get a little complicated so read it carefully....
I prefer doing POF training, its an old school approach to BB that really works wonders in my opinion

Positions of Flexion Training
Multi-angular training is where you would use a few different exercises per body part. A lot of people do this wrong. They will do bench press and then dumbbell bench press. That's essentially the same thing, you're still hitting the muscles from the exact same angle.

The best way I've seen, the most sensible way I've seen is POF or Positions of Flexion training. Steve Holman is the one who originated this. He writes for IronMan magazine. His books (like Critical Mass and 10 Week Size Surge) are sold in IronMan. I'll give you an example. He says you should hit the muscles from three different angles in the same workout:

"1.First you hit the bulk of the fibers in any muscle with a compound, or midrange, movement--such as squats for the quads or bench presses for the pecs.

2.Next you use an exercise that works the target muscle at the point where it's completely stretched. Sissy squats for the quads and flyes for the pecs are good examples of stretch-position moves. When you use a quick twitch at the point of stretch, you activate the myotatic reflex, which sends a shock to the nervous system and forces reserve muscle fibers to come into play.

3.Finally you use a contracted-position exercise, such as leg extensions for the quads, which allows you to flex and squeeze the muscle against resistance. The peak-contraction effect finishes off the muscle and helps further stimulate those reserve fibers you recruited with the stretch in the previous exercise."

As you can see he talks about the mid range exercises, stretch exercises and the contracted position exercises. For example, a barbell curl is hardest in the mid range. A good exercise. Dumbbell curls while you're laying back on an incline bench put a good stretch on the biceps and are harder in that position. Then concentration curls can get a good peak contraction. So you've got the three positions and you are hitting it at different angles. Keep your sets down, I would say no more than two sets each exercise. So you might do three to six sets per body part. You can use it full body or you can use it to bring up a lagging body part. But, if you're going to try the multi angle of training, I really think that POF is the most sensible approach to do it, rather than just the shotgun approach of dumbbell bench presses, bench presses, and a few other exercises thrown together.



To answer your question about horizontal to verticle back...

examples of horizontal back exercises- Bent over Barbell rows, bent over t-bar rows, back rows, bent over cable rows, seated reverse incline rows.

examples of vertical back exercises- pull ups (weighted, change from wide to close grip and alternate between behind the back and in front), lat pull downs.... anything that works your your lats and outer back

This is an example of my old workout routines that I used to follow that helped me get to the point im at now where im comfortable adjusting my routine... this is some hard shit if you really want to try it.

Break in routine
Mon, Wed, Fri.
Squats 2x10-12
Stiff leg deadlifts 2x10-12
Bench presses 2x10-12
Pulldowns 2x10-12
Bent over barbell rows 2x10-12
Seated dumbbell presses 2x10-12
Dumbbell upright rows 2x10-12
Standing calf raises 2x10-12
Lying tri ext. 1x10-12
Standing barbell curls 1x10-12
Crunches 1x15-25

Size Surge Routine:Phase 1 five weeks
Monday
Squats* 2x7-9
Leg Extensions 1x7-9
Stiff-legged deadlifts* 1x7-9
Leg curls 1x7-9
Bench Presses* 2x7-9
Flat-bench flyes 1x7-9
Incline DB presses 2x7-9
Chins or pulldowns* 2x7-9
Bent over rows* 2x7-9
Behind the neck presses* 2x7-9
Dumbbell upright rows 2x7-9
Wednesday
Deadlifts* 2x7-9
Standing calf raise 2x12-18
Barbell curls* 2x7-9
Lying Tri ext.* 2x7-9
Wrist curls 1x12-18
Hammer curls 1x7-9
Kneeups 2x7-9
Crunches 2x12-18
Friday
Squats* 2x7-9
Leg extentions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline DB presses 2x7-9
Chins or pulldowns* 2x7-9
Bent over rows* 2x7-9
Behind the neck presses* 2x7-9
DB upright rows 2x7-9

* Do 1-2 light warmup sets with 50% on the first and 70% on the second prior to your two work sets. On the fifth week drop the weight in all sets and stop short of failure. A sort of working rest week if you will.

Size Surge Routine Phase 2, four weeks
Workout 1
Quads
Mid: Squats* 2x7-9
Stretch: Sissy Squats 1x7-9
Contracted: Leg ext. 2x7-9
Hams
Mid & Stretch: Stiff leg deads* 2x7-9
Contr: Leg curls 2x7-9
Calves
Mid: Toes pointed leg curls 1x7-9
Stretch: Donkey calf raises 1x12-18
Contr: Standing calf raise 2x12-18
Upper chest
Mid: Incline Presses* 2x7-9
Stretch & Contr: Incline cable flyes 1x7-9
Lower chest
Mid: Bench Presses* 2x7-9
Stretch & Contr: Dec. cable flyes 1x7-9
Triceps
Mid: Lying tri extensions 2x7-9
Stretch:Overhead ext. 1x7-9
Contracted: Dumbbell kickbacks 1x7-9

Workout 2
Midback
Midrange: Behind the neck pulldowns* 2x7-9
Stretch: 1 arm dumbbell rows 1x7-9
Contracted: Bent over bent arm laterals 2x7-9
Lats
Mid: Pulldowns to the front* 2x7-9
Stretch: DB pullovers 1x7-9
Contr: Undergrip bent over rows 1x7-9
Upper Traps
Stretch & Contracted: Forward lean shrugs 2x7-9
Deltoids
Mid: Behind the neck presses* 2x7-9
Stretch: Incline 1 arm laterals 1x7-9
Contr: Lateral raises 2x7-9
Biceps
Mid: Barbell curls* 2x7-9
Stretch: Incl. db curls 1x7-9
Contracted: Nonsupport conc. curls 1x7-9
Abs
Midrange & lower contracted: Rev. crunches 1x7-9
Stretch: Roman chair crunces 1x7-9
Upper contracted: Crunches 1x12-18

* Do 1-2 light warmup sets with 50% on the first and 70% on the second prior to your 2 work sets.
As always diet is the #1 factor in this program working this should be done on a bulking cycle with a bulker diet. Use weights that you can safely manage in the rep range. Once you can cleanly do 9 (or 18 in certain instances) increase you weight until you can only get 7 clean.

[malibu350]

these were taken the first week of Dec
stats 240lbs 5'9"

[malibu350]

And these were taken the first week of Jan 06
stats 220lbs 5'9"

[bod1ggity]

lookin good Malibu, looks like you really leaned up bro... nice lat spread

[Jimmy88]

bodiggty

Wow....great reply and thanks for the info.
There was so much I printed it out and will share it with me lifting partner.
Thanks again

[bod1ggity]

bodiggty

Wow....great reply and thanks for the info.
There was so much I printed it out and will share it with me lifting partner.
Thanks again

No prob bro, trust me it works out so well, I really love those routines... once you get close to getting done with those hit me up and ill hook you up with some more really great workouts.