[marclapierre]

Theres lots of different routines, and opinions about the best way to stay fit. Whats yours?

Heres mine:
20-30 Minute jog every morning
5 minute skip rope every morning
15-30 minute speed bag exercise every morning
Crunches, pushups every 2nd morning

Basically thats all ive been doing, ive been pretty busy so I havent been getting around to my weight routine, but ill be doing it again shortly. When i do, this is what I do(usually every 2nd morning)

Bicep curls
Dumbell bench press
Calf raises, + reverse
Hammer curl
Front Row
Weighted quad and ham lifts
Rear delt row
lying tricep extensions
Shrugs

generally i do about 3 sets of 10 reps

[L0uie69]

monday: 45am cardio
tuesday: heavy legs/ light pull
wednesday: 45am cardio
thursday: heavy push/abs
friday: heavy pull/ light legs
saturday: relax
sunday: light push/forearms/abs

[marclapierre]

Changed my routine abit. I hear squats can damage knees, so I switched to lunges, and my usual quad and ham lifts.

[L0uie69]

Originally posted by marclapierre
Changed my routine abit. I hear squats can damage knees, so I switched to lunges, and my usual quad and ham lifts.

LOL lunges are even worse for the knees bro

When you go ATG (ass to grass) it takes less pressure off the knees and puts more on the hamstring

[marclapierre]

really? i guess it varies with who you talk to then huh? seems everyone has a different oppinion on it.

[penner2k]

day 1 - bench press, deadlift, push press (low reps, lots of sets)
day 2 - off/cardio depending how I'm feeling
day 3 - squats, straight legged deadlift, calfs (various exercises)
day 4 - off/cardio/wakeboarding
day 5 - deadlifts, dips, bent over rows, chinups or pullups (weighted)
day 6- whatever I feel like I need to work on I'll actually do an isolation day
day 7- off/cardio/wakeboarding

sometimes I'll change things around a bit if I feel like it but for the most part I prefer to just stick with heavier compound lifts..

[jakobi]

all compound and bodyweight exercises...no machines

mon (shoulders, quads)
-bb standing military press
-bb upright rows
-bb rear delt rows
-db swings

-bb zercher squats
-bb overhead squats

tues (traps, core, hamstrings)
-db incline shrugs
-bb overhead shrugs

-bb bent press
-turkish get up
-bb good mornings

-romanian deadlift
-zercher deadlift
-bb walking lunges

weds (triceps, calves, forearms)
-bb incline close grip press
-wighted dips
-db elbows out extension

-weighted donkey calf raise
-bb squat raise

-one hand deadlift
-plate pinch curls
-weighted towel chinups

friday (chest, biceps, quads)
-bb incline press
-bb floor press
-weighted v-dips

-one hand bb rows
-db incline rows
-weighted chinups

-atg squats

sun (back, calves, forearms)
-deadlift
-snatch grip deadlift on a block
-bb rows
-weighted wide grip pullups

-weighted donkey calf raise
-bb standing calf raise

-farmers walk
-one hand seated bb wrist curls
-plate toss

[L0uie69]

Originally posted by marclapierre
really? i guess it varies with who you talk to then huh? seems everyone has a different oppinion on it.

its more like they say that cause they don't even squat cause they're afraid of exercises that taxes their body

[!Shuya80]

try p90x..its a pretty good workout and guarenteed you'll get results...tryied it for a week and i'm already gettin results..they do like 20 minutes of nonstop ab workout and you'll do around 340 core/ab excercises..i couldn't walk right for the next 2 days after doing it...couldn't even sit without pain.

[penner2k]

one thing I have never been able to get a good answer about is if push press is good for building the shoulder or not..
some ppl say its more of a power movement.. some ppl say it can work well as a mass builder too

[TRDood]

is it normal for my upper back/neck/shoulders to hurt when i do squats?

or am i too boney?

[marclapierre]

Dunno.
Can someone explain to me why squats are better then lunges?
dead lifts i kinda wanna stay away from... i use the extention on my bench to work those, so dunt need it.(lay on my stomach, bring my leg backwards)

[jakobi]

push press is an excellent shoulder builder..it allows you to push more weight that the ordinary military press

Originally posted by penner2k
one thing I have never been able to get a good answer about is if push press is good for building the shoulder or not..
some ppl say its more of a power movement.. some ppl say it can work well as a mass builder too

[jakobi]

Why is this even debatable?
Lunges is not as EFFECTIVE as squat.

Squatting is hard work. It can be uncomfortable, it requires full concentration on the job in hand. Squatting works nearly the whole body - calves, quads, hamstrings, lower back, glutes, abdominals, heart and lungs etc. Because of the degree of difficulty, squats also force your body to release higher amounts of important anabolic hormones, such as testosterone and growth hormone, thus resulting in total body muscle growth.
They don't call it the King of ALL exercise for nothing

Originally posted by marclapierre
Dunno.
Can someone explain to me why squats are better then lunges?
dead lifts i kinda wanna stay away from... i use the extention on my bench to work those, so dunt need it.(lay on my stomach, bring my leg backwards)

[Hockey Pimp]

m-jiu jitsu am, lift pm
t-muay thai
w-jiujitsu am, lift pm
th-muay thai
f-muay thai
sat- muay thai, jiu jitsu
sun- jog with the girl

[penner2k]

Originally posted by marclapierre
Dunno.
Can someone explain to me why squats are better then lunges?
dead lifts i kinda wanna stay away from... i use the extention on my bench to work those, so dunt need it.(lay on my stomach, bring my leg backwards)

you'll understand when you have more then your body weight loaded on your shoulders

[Ulic Qel-Droma]

Originally posted by penner2k
you'll understand when you have more then your body weight loaded on your shoulders

yeah dude, unless you can hold like 150pound dumbells in each hand doing lunges... i duno man. lunges are kinda lame.

[L0uie69]

Originally posted by Ulic Qel-Droma
yeah dude, unless you can hold like 150pound dumbells in each hand doing lunges... i duno man. lunges are kinda lame.

I think lunges are good to get the separation but it certainly can not be compared to squats

[Full`Throttle]

i think the OP was asking why squats are better for his knees than lunges. Obviously squats are the better mass builder.

[marclapierre]

Exactly.

I just want to tone up my legs abit. Not looking to become a body builder lol. Like I said, i do weighted ham and quad raises. But squats and lunges work more of your lower body, as well as those 2 muscles, so I want to include them in my routine.

[L0uie69]

what is "tone up".. how the hell do you tone up your legs.. you can only get them bigger or drop the bf% for better definition.. seriously if you're worried about your knee buy some knee wraps..

curious have you ever squatted?

[Meowjin]

Monday - Legs - Deadlifts, Side split squats, burpies, roman deadlifts, leg extensions with ball, hamstring curls with ball
Tuesday - Shoulders, Biceps and Triceps
Wendsday - Back and Core
Thursday - Chest and Cardio (usually 30 minutes of swimming
Friday - Legs Again

I have to make up for 2 months of leg excersizes... have been out with a leg injury. I also play hockey at elast once a week.

[marclapierre]

Originally posted by L0uie69
what is "tone up".. how the hell do you tone up your legs.. you can only get them bigger or drop the bf% for better definition..

curious have you ever squatted?

You just answered your own question...thats how you tone them, lose the bf%, and ya, of course build em up a little. all i was saying is that Im not planning on getting HUGE like a body builder. Just lose some fat, gain some muscle. thats the overall purpose of my whole routine.

and no i have squatted. ive done lunges before. like i said, i want to work an exercise into my routine that works alt of the lower body. but i dont want to fuck my knees up. based on all the comments here, your saying squats are better though... i guess ill switch to them.
Im just looking for a clear answer as to why they are better?

[penner2k]

so.. this morning I woke up.. I did squats on Saturday and you wouldnt believe it.. my legs looked like Ronnie Colemans..
but bigger..
dont do squats.. you might get too big

[Wagonized]

monday-chest and calves
tuesday-back, rear delts and traps
wed-legs
thursday-shoulders and traps
friday-arms

every 2nd friday i do deadlifts only and insert bis and tris somewhere throughout the week.

exercises vary.


squats and deadlifts are the kings of all exercises imo. Lunges can be good but should never be chosen to replace a squat movement.

Push presses are absolutely awesome aswell. I never feel a pump in my shoulders like i get with push press and it obviously works the core better than a seated movement.

[SkinnyPupp]

My routine:

Monday, Wednesday, Friday:

Lat Pulldowns (2 sets)
Dumbbell Rows (2 sets)
Dumbbell Bench Press (2 sets)
Dumbbell Flyes (1 set)
Lateral Raise (2 sets)
Front Raise (1 set)
Pec Dec (1 set)
Dumbbell Curls (1 set)
Hammer Curls (1 set)
Concentration Curls (1 set)
Tricep Extensions (2 sets)
Crunches - 40 Reps (2 sets)

This takes 40 mins

Doing HST based on that program (cycle 15 reps per set, 10 reps, then 5 reps)

Carido:

Sunday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Monday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Tuesday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Wednesday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Thursday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Friday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Saturday: REST~!

As you can see, my main goal is fat loss right now ;)

Been doing this for 3 weeks (less hardcore on the cardio until now) and lost 15 lbs so far (of fat - total bodyweight hasn't gone down so much because of the weight training)

[marclapierre]

Originally posted by SkinnyPupp

Been doing this for 3 weeks (less hardcore on the cardio until now) and lost 15 lbs so far (of fat - total bodyweight hasn't gone down so much because of the weight training)

Damn!
Thats alot! Thats how much I want to lose in fat too.15lbs is my goal.
Your routine is similiar to mine, but instead of elliptical i jog. Are you on some sort of diet too?

[SkinnyPupp]

Originally posted by marclapierre
Damn!
Thats alot! Thats how much I want to lose in fat too.15lbs is my goal.
Your routine is similiar to mine, but instead of elliptical i jog. Are you on some sort of diet too?
Yup, I eat less than I used to :)

Eat less, move more, you will lose weight 100% guaranteed. It's so damn easy.

I do drink protein shakes every day, especially post workout.

Be sure to eat breakfast as soon as you get up, I think it really helps. A complex carb is most important, with some protein. I eat a Muesli that is 100% whole grains, and they even added whey to it. Perfect! I eat it every day with a banana chopped in ;)

I hate it when everything is so complicated.. this many sets, that many reps, eat this, don't eat that. Blah blah blah.

Just move more, eat less.

I have a long way to go - I'd like to lose another 20 lbs (of fat) before I visit Canada in August. Already I am wearing shirts I couldn't before, so I am well on track!

[Dat]

Originally posted by Hockey Pimp
m-jiu jitsu am, lift pm
t-muay thai
w-jiujitsu am, lift pm
th-muay thai
f-muay thai
sat- muay thai, jiu jitsu
sun- jog with the girl


I would kill for your training schedule.





Literally.

[Hockey Pimp]

Originally posted by Dat
I would kill for your training schedule.





Literally.

Thank god the girl's busy with work so I can slide out when needed.

Good place to train helps too.

[officejesus]

DAY 1
Bench
Incline Bench
Seated Curls
Barbell Curls
Lat Pulls
Upright Rows

Sets 4
Reps 10

3 Laps
4 X 20 Abs
_____________________________

DAY 2
Shoulder Press
Linear/Lateral Raises
Shrugs
Tri Extentions
Kick Backs

Sets 4
Reps 10

3 Laps
4 X 20 Abs
__________________________

DAY3
Leg Press
Leg Extensions
Hamstring Curls
Calf Raises
Lunges

Sets 4
Reps 10

3 Laps
4 X 20 Abs

then alternate days, s'it.

[mc25]

Originally posted by marclapierre

Bicep curls
Dumbell bench press
Calf raises, + reverse
Hammer curl
Front Row
Weighted quad and ham lifts
Rear delt row
lying tricep extensions
Shrugs

generally i do about 3 sets of 10 reps

Almost the same, but with squats(im a newb at them so only the bar right now :P) Also, for now im doing bench dips, and hopefully will work my way up to chin ups, but right now i struggle doing 1 chin up hahah.

[Kagemusha]

Sunday = Scratch my ass
Monday = Jog + Weights, Martial Arts
Tuesday = Scratch my balls
Wed = Martial Arts
Thurs = Scratch my armpit, sniff - repeat.
Friday = Heavy Weights
Saturday = Alternating saturdays with Cardio + Weights

[Kagemusha]

Originally posted by Hockey Pimp
m-jiu jitsu am, lift pm
t-muay thai
w-jiujitsu am, lift pm
th-muay thai
f-muay thai
sat- muay thai, jiu jitsu
sun- jog with the girl

I wish I could have that schedule too. Unfortunately, with a fucked up work schedule (T/W off and 12pm-830pm) and not having all classes in Vancouver (3/4 of our classes are out in surrey and I dont wanna commute there), not going to happen soon.

[][-][aste]

If you're not including Bench Press, Deadlifts and Squats... you need to re-think your routine.

Each of these exercises target multiple muscle groups.

[Meowjin]

Originally posted by ][-][aste
If you're not including Bench Press, Deadlifts and Squats... you need to re-think your routine.

Each of these exercises target multiple muscle groups.

Why Benchpress?

I use dumbells. Seem to target way more.

[][-][aste]

Originally posted by MajinHurricane
Why Benchpress?

I use dumbells. Seem to target way more.

Are you laying on a "bench" and using the dumbbells to "press"....

I was generalizing, there are a lot of different variations of the big 3.

[popnGEAR]

too lazy to post everyday....

2x7 regular pullups
2x7 reverse pullups
2x7 close grip pullups
2x7 wide grip pullups

3x30 arm haulers

2x20 pushups
2x15 triangle pushups
2x20 wide pushups
2x20 dive bombers
2x15 dips

2x25 neck up'n downs
2x25 neck side to sides

2x40 situps
2x40 regular crunches
2x40 left crunches
2x40 right crunches
2x40 reverse crunches
2x40 leg raises
2x40 scissors

kickboxing conditioning in the evening

[mc25]

kickboxing EVERY evening??? you must be sore...


PS: this thread should be a sticky.

[Kagemusha]

Originally posted by mc25
kickboxing EVERY evening??? you must be sore...


PS: this thread should be a sticky.

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."

- Bruce Lee

:D

And yes, sticky this!

[popnGEAR]

Nah not every evening, i used to do 2 classes mon, 1 tues, 2 wed, 1 thurs but I have work on thurs eve so it's mon-wed.

[mc25]

i do dumbbell bench press instead of using the bar. also, i do squats, but not dead lifts.

[KO7]

Mon: Squats, improvised glute-ham raises, calf raises, bench, rows, dips.

Tues: Hill sprints.

Wed: (optional) Hanging leg raises, weighted crunches on ball.

Thurs: Deadlifts, barbell lunges, calf raises, pull-ups, push press.

Fri: Hill Sprints or Volleyball

Sat and Sun: Rest


I want to incorporate power cleans too, which day(s) would be ideal for this?

[mc25]

hill sprints...man, those must be killer on your chest...id be panting so hard I cant breath lol....I soooo want to try them :D

Ive been neglecting my routine cause I went on vacation for a week, and its been a week since Ive been back....gotta get back into it lol.

[mc25]

Decided to dig this thread up, I remember it from back in the day.
My revised work out, alternate between upper and lower body, and at least 20 minutes cardio on workout days. (Plus regular outdoor activities)
http://img502.imageshack.us/img502/5198/snapzproxscreensnapz001.th.jpg (http://img502.imageshack.us/my.php?image=snapzproxscreensnapz001.jpg)

[hal0g0dv2]

m/ chest
t/off
w/ arms and traps
f/ back/
sat/ shoulders legs
s/ off

[mc25]

Just started using Creatine, and maaaan thats good stuff. I pushed at least 5-10lbs more on almost every exercise. That was only with 1 scoop too (the recommended amount for starters). The only things I dont like is it is super sweet, like sugar and water, and also when pushing yourself, you can't feel the burn like when you are not using creatine, but you do feel yourself weaken when you can't lift any more.
Also started protein shakes today, hopefully see some results in the near future.

[hal0g0dv2]

Just started using Creatine, and maaaan thats good stuff. I pushed at least 5-10lbs more on almost every exercise. That was only with 1 scoop too (the recommended amount for starters). The only things I dont like is it is super sweet, like sugar and water, and also when pushing yourself, you can't feel the burn like when you are not using creatine, but you do feel yourself weaken when you can't lift any more.
Also started protein shakes today, hopefully see some results in the near future.

what creatine did u purchase if your dont mind me asking ???????

[mc25]

I forget what it is called, but I got it from GNC, i remember it saying something about naNO on it. Its not the sizeon expensive stuff, its cheaper.

[socialenemy69]

Doing the P90X workout program. Today is the dreaded hour and a half of Yoga.

[hal0g0dv2]

started to use straps for back days, and they do helps, also used then for shrugs, found they work really good on barbell shrugs

[mc25]

started to use straps for back days, and they do helps, also used then for shrugs, found they work really good on barbell shrugs

how so? Ive been doing shrugs for a while and find I cant really feel to much or they dont do much, but I continue to do them. I assume you are talking about those weight lifting back support straps?

[abinga]

I believe he is talking about wrist straps. This allows you go hold more weight then your hands can normally grip. I use them when doing 140lb dumbbell shoulder shrugs. Mostly so I don't drop them and have my leg split in 2.

[hal0g0dv2]

I believe he is talking about wrist straps. This allows you go hold more weight then your hands can normally grip. I use them when doing 140lb dumbbell shoulder shrugs. Mostly so I don't drop them and have my leg split in 2.

ding ding , ya it is when you do like heavy shrugs so you don't fuck your wrists up, i just use it for rows and shrugs, barbell shrugs it helps, my hands get really sweaty so they come in handy. but don't use them for like arms and chest days lol

[rickross888]

^lol thers this guy at my gym that uses straps for all his arms exercises. makes him look like an idiot

i use my straps when i deadlift 315lbs or more usually on my last and, depending on the day, my second last sets. my hands also get pretty sweaty and i lose grip so the straps help A LOT. i only use the straps for my last sets though because i want to improve my grip and use my forearms and whatnot.

[RacePace]

I think if you used mixed grip on the deads, there's no use for straps, they just get in the way. ESPECIALLY on the 315+ lifts. Just wipe your hands down before you start your set and really tighten your grip on the bar

[hal0g0dv2]

I think if you used mixed grip on the deads, there's no use for straps, they just get in the way. ESPECIALLY on the 315+ lifts. Just wipe your hands down before you start your set and really tighten your grip on the bar

ya i do that sometimes, ya i generally just use straps at the end of my work out, cause i am pretty dead by then

[rickross888]

I think if you used mixed grip on the deads, there's no use for straps, they just get in the way. ESPECIALLY on the 315+ lifts. Just wipe your hands down before you start your set and really tighten your grip on the bar

when i first started out doing deadlifts i used the alternate grip, but then i tried the overhand grip and found that the alternate grip felt weird. so i've been sticking to the overhand grip for quite a bit now, but maybe i'll give the alternate grip a try again on the heavier lifts. i can always go back to using my straps lol

[taylor192]

Just started using Creatine, and maaaan thats good stuff. I pushed at least 5-10lbs more on almost every exercise. That was only with 1 scoop too (the recommended amount for starters). The only things I dont like is it is super sweet, like sugar and water, and also when pushing yourself, you can't feel the burn like when you are not using creatine, but you do feel yourself weaken when you can't lift any more.
Also started protein shakes today, hopefully see some results in the near future. Its all in your head.

Warning: I'm not trying to knock you for what you think works, I just hate seeing people waste a lot of money on something that provides so little benefit if any at all. That's money that could be better spent on beer, strippers, ... :D

Unless you're doing some heavy lifting and long daily workouts, you'd get the same benefit from popping a few wakeups (caffeine) before working out. Creatine is supposed to give your muscles energy, yet unless you're doing some serious workouts, you should have enough to provide the energy you need. If you need energy, a much cheaper alternative is caffeine.

Most people new to working out love the results of creatine, since the water retention can be mistaken for putting on bulk. As for protein, most males get enough in their daily diets, anymore just gives us the sh*ts.

[abinga]

^lol thers this guy at my gym that uses straps for all his arms exercises. makes him look like an idiot

i use my straps when i deadlift 315lbs or more usually on my last and, depending on the day, my second last sets. my hands also get pretty sweaty and i lose grip so the straps help A LOT. i only use the straps for my last sets though because i want to improve my grip and use my forearms and whatnot.

I use my wrist straps for bicep and shoulder exercises when it comes to the arms. I don't pull them tight, just wrap them around once. 95 percent of the time I am working till failure with heavy weight and my hands cant handle the grip on the metal bars at that weight. It really digs in and causes unnecessary pain. I should just use gloves but I don't want to buy any. If you go to fitness 2000 then I could be that idiot!

[hal0g0dv2]

I use my wrist straps for bicep and shoulder exercises when it comes to the arms. I don't pull them tight, just wrap them around once. 95 percent of the time I am working till failure with heavy weight and my hands cant handle the grip on the metal bars at that weight. It really digs in and causes unnecessary pain. I should just use gloves but I don't want to buy any. If you go to fitness 2000 then I could be that idiot!

probably because you are so use to straps, that is why it is not good to use them all the time

[abinga]

I never had straps till this year, and have had the same issue since 2005. Never used gloves as well. I have soft girly palms and they have always been like that. They are just really sensitive, especially to rigid objects and heat :/

[Durrann1984]

whats a good work out routine for a beginner
wanting to get rid of fat but also build muscle slowly

[hal0g0dv2]

whats a good work out routine for a beginner
wanting to get rid of fat but also build muscle slowly

well i would do some cardio iff you want to get rid of some fat, but just start with, bench press ( this will do your chest , tris, arms some shoulders also ) for back if you can lift your own body weight i would start with pull ups chin ups, maybe some rows, don't worry about doing curls or anything, your arms will get bigger by doing dips bench and other major exercises

[taylor192]

whats a good work out routine for a beginner
wanting to get rid of fat but also build muscle slowly
The best routine is going to be one that keeps you in the gym, most beginners quit for various reasons.

Do you want a routine of exercise equipment? or with free-weights?
- Some people fear the free weights cause you have to workout beside dudes lifting far more than you
- Some people prefer the machines cause they have bad form and the machines help minimize it.

Can you motivate yourself, or do you need motivation?
- My GF teaches a weight lifting cardio class, and finds some people respond better with an instructor leading them

Do you like to run? bike? climb?
- Pick the cardio machine you like best and stick with it. Running burns the most calories, yet its hard on the knees. Bike or elliptical is much preferred.
- I find reading while biking very rewarding, since you're concentrating on reading you lose track of how long you've been biking.

Work your legs if you want weight loss. They are the biggest muscles and will burn the most energy when being worked.

Easiest way to build up your strength is via grip. Strong forearms will allow you to handle more weight, cause likely you'll max out on grip strength prior to anything else. Don't use gloves, and you don't need straps.

[Berzerker]

whats a good work out routine for a beginner
wanting to get rid of fat but also build muscle slowly


When starting off do lighter weights with reps in the 15-20 range for the first month at least. Do 3 sets of each exercise you choose for a muscle and do 3 exercises. The key here is not to work to hard to start off. You WILL get sore but thats good and you simply have to work through the soreness.

You should be working everything you plan on working and getting them used to being worked. After a month or so (working out each muscle at least 1 time every 6 or 7 days) start decreasing the reps and increasing the weight.

The only way to get rid of "fat" is to decrease your caloric intake and increase your cardio output.


Berz out.

[Durrann1984]

hey thanks a lot guys
i appreciate it

yeah i just want to cut down.