View Full Version : Ask a Workout fanatic anything
need help on anything? ask......I have a TON amount of knowledge on everything from lifting to dieting to suppliments....
storyteller2
10-28-08, 10:57 AM
Alright, what do you think is more effective for mass-building, full-body workouts or isolating a muscle for each workout (chest one day, legs the next)? I always thought focusing on one muscle would do best, but I've gotten better results from full body workouts...any thoughts?
Electric Ladyland
10-28-08, 10:59 AM
Alright, what do you think is more effective for mass-building, full-body workouts or isolating a muscle for each workout (chest one day, legs the next)? I always thought focusing on one muscle would do best, but I've gotten better results from full body workouts...any thoughts?
my chest will not grow(pecs) regardless of how many grams of protein i eat, how much i clean up my diet etc. regardless of repetition, intensity ,ugh
AmmunitionVX
10-28-08, 05:55 PM
Alright, what do you think is more effective for mass-building, full-body workouts or isolating a muscle for each workout (chest one day, legs the next)? I always thought focusing on one muscle would do best, but I've gotten better results from full body workouts...any thoughts?
How long have you been working out?
and IMHO, most BB's focus on certain muscle groups at a time.
Diggy_Dat_Niggy
10-28-08, 05:58 PM
my chest will not grow(pecs) regardless of how many grams of protein i eat, how much i clean up my diet etc. regardless of repetition, intensity ,ugh
What does your routine look like?
Have you ever tried Starting Strength? It may help you. Maybe your form is a bit off (stressing front delts more) and a slight change may add what you are looking for
Proetin is alot, but its not everything. You may need more fats also. If you just eat protein and not enough fat/carbs it will turn into glucose anyway. Id say post what your diet is like. Also take pictures/measurments because maybe it has grown and you may not even notice it, but with pics/measurments you can compare.
@ story teller...what works for you is the best....Some stuff that I do may not work for you, so if you see that you make great gains fullbody then work with it. I think that works better for me also after all these years of lifting. I been squatting 3x a week and everyone is telling me how much bigger I look, so maybe its the boost from doing legs so frequently. They say the squatting is what helps everything else grow, so it may be the same reaction for you.
AmmunitionVX
10-28-08, 06:01 PM
my chest will not grow(pecs) regardless of how many grams of protein i eat, how much i clean up my diet etc. regardless of repetition, intensity ,ugh
How many reps are you doing?
Start with Inclines, then flat ..... pick a range of weights where you can only do it about 5 times with about 5 sets( or less ) and do them slowly with control. I recommend dumbbells also.
Also on the fifth set, after the 5th rep, I do drop-sets( dropping the weights about 15 pounds until failure ).
And dont forget your nightly before bed shake.
Kareem OWheat
10-28-08, 07:17 PM
What's your opinion on calisthenics? Also, can you point me in the direction of a good calisthenic workout.
Spliff Star
10-28-08, 07:49 PM
lol diggy and ammunition bodyin this thread
Alright, what do you think is more effective for mass-building, full-body workouts or isolating a muscle for each workout (chest one day, legs the next)? I always thought focusing on one muscle would do best, but I've gotten better results from full body workouts...any thoughts?
building mass (aka Hypertrophy) is always going to be at least 8 reps, some people go as high as 20 but leading research leads to sets of 8 reps being the magic number, personally I dont do more than 5x8 for any 1 excercise and deff not more than 4 excercises per group as it means your not training with enough intensity if that group still has gas in the tank
fvck high weight let me get that out of the way....moving high amounts of weight might boost your ego but it can lead to injury and hypertrophic stagnation, with the correct form the high weight will come quicker
in the first 3 months (depending on genetics) you can make a lot of gains by working large groups twice a week if spaced properly, a large group will need only about 60 hrs of rest within the first 3 months but after that I would suggest going with possibly 1 time a week or 8 days.
mass comes quickest from correct execution of the big 3: bench, squat, deadlift....point blank squat and deadlift cause so much total body exertion that its even been proven to release testosterone when done with enough intensity (Leg day means your going to come close to vomiting)
I do 1 large group and one small group every day with 2 rest days a week being wednesday and sunday.
but its important to note everything is different from everyone so its important you do what works for you. Make sure your getting at least 8hrs of sleep a day (max growth means you stopped using an alarm clock) as sleep is when the body naturally produces HGH (growth hormone). if you want to get to a certain weight you need excess calories point blank.....if you wanna be 200 you need to eat like someone whos 200 lbs. yes it can be hard and yes you might eat untill you want to puke.....but if your body is only getting enough calories to maintain your body the way it is what makes you think it will magically grow?
sorry guys work is crazy (80+) hrs and I never miss a workout so my time is a juggle, but I will try to provide a thorough answer to each question posted here
my chest will not grow(pecs) regardless of how many grams of protein i eat, how much i clean up my diet etc. regardless of repetition, intensity ,ugh
if the above answer on hypertrophy doesnt clear up this question gimme a run down of your chest excercise and diet and I will find the problem
also if you dont workout consistantly dont expect much growth......I bet you do but Im just saying
I would say day a 5x5 for a month in a half than 5x8 and you should be good if everything else is in check. remember you should be SPENT but at the same time do NOT think that means every set is going to failure. it should be a weight where failure is in the last half of the last set
as far as calisthenics if you mean little to no weight I would just recommend crossfit....go to their website they post a new daily workout everyday and iff you havent heard of any excercise they have a video demonstration to accompany it.....try it out Im pretty sure it will step up your intensity level
I just finished a bulk cycle so will incorporate that with HIIT until I get back to 11% or maybe a bit lower
My main issue is endurance. For example - on flat bench, which is my first exercise on chest days, I put up 185 lbs and rep it 10 times with enough energy left to push out 1 or 2 more. Then on my 2nd set it goes down to 7-8 reps, then 3rd 6-7 reps, and 4th 5-6 reps. I take about 30 sec - 1 min rest between sets. Is there anything I can do to make this problem better?
I warm up with 135 lbs
Sleep and eating have been shaky lately - this could be the problem
Q has already been answered.....
pick a weight you can do for 5 sets of 8 with failure on the 4-8th rep of the last set....
I know you wanna be big dawg and throw up 185 10 times but you would get more gains by doing a weight that can meet an established goal of sets and reps
bring it down 10 lb and see what happens
storyteller2
10-30-08, 04:59 PM
this should be simple enough, what's your leg day like? I do squats and leg press, but I don't know too many other good leg workouts for building mass.
squats 5x8
leg press 4x8
stiff leg deadlift 4x8
then I do abs also which I just kinda pick 3 random tough excercises and go till Im done IE my last one was weighted pull down crunches, leg raises(grip bench behind head and raise legs and lower body untill Im only on my shoulders) works best if your ass is hanging off the bench so there is never any support and weighted decline crunches
btw Ive decided Im adding BB lunges to my leg day....we shall see how well it works, Ill try it for 3 weeks
Phukk Tha World
10-30-08, 07:22 PM
good thread
Leif Garretstein
10-30-08, 07:38 PM
my chest will not grow(pecs) regardless of how many grams of protein i eat, how much i clean up my diet etc. regardless of repetition, intensity ,ugh
I was doused with a similar dilemma a few years ago as well.
A fella wasn't content with what was being reflected in the mirror... i wanted to bulk up and increase my physical appeal, real.
After perusing through a hoard of available "over the counter" drugs, i eventually gave in and would say roughly 7 different formats/types/brands of mass-inducing supplements i tried... but the effects were to no avail.
As soon as i transfered to university, a football classmate of mines introduced me to human growth hormones (he had a trial but was too cautious to tamper w/ the drugs).
He handed over his supply, I tried it once and got hooked after the 3rst dosage.
I turned Hulk in one damn semester and retained most of that after 3 years.
Try it mane. You won't regret it.
(the kidney stones are temporary).
.
.
Spliff Star
10-30-08, 07:49 PM
My main issue is endurance. For example - on flat bench, which is my first exercise on chest days, I put up 185 lbs and rep it 10 times with enough energy left to push out 1 or 2 more. Then on my 2nd set it goes down to 7-8 reps, then 3rd 6-7 reps, and 4th 5-6 reps. I take about 30 sec - 1 min rest between sets. Is there anything I can do to make this problem better?
I warm up with 135 lbs
Sleep and eating have been shaky lately - this could be the problem
As already stated, you gotta adjust your weights per set so you're failing towards the end of your 3rd set.
Serious HIIT will also help this tremendously since it lowers your recovery time between sets.
As already stated, you gotta adjust your weights per set so you're failing towards the end of your 3rd set.
Serious HIIT will also help this tremendously since it lowers your recovery time between sets.
I think you mean HIT as HIIT is a sprint heavy program used to lose subcutaneuse fat while keeping lean body mass
AKA loss fat keep muscle
words on steroids
10-30-08, 09:06 PM
In order to obtain and maintain washboard abs what diet, ab workouts, and supplements must I take?
How much cardio would you recommend a week?
it all depends on you. IMO I dont trust any of the OTC fatburning supps other than maybe animal cut but thats just my opinion, ephedrine and caffiene is a common and effective stack though....its makes me jittery though
the str8 up basics are to get your BF down to 11% or less and do ab training that involves weighted resistence because they are just like the other muscles....the heavier weight they lift the bigger they are and the more prominent they will be comparitavely
eat at 500 cals below maintnence to lose weight in a healthy manner. Abs are pretty small muscles so if you are no sh1t really hitting them hard that 3X is week is a max
for workouts I like rope pull down crunches, full body leg lifts (explained before in this thread) as well as weighted decline crunches
Spliff Star
10-30-08, 10:44 PM
I think you mean HIT as HIIT is a sprint heavy program used to lose subcutaneuse fat while keeping lean body mass
AKA loss fat keep muscle
Nope, HIIT. Does a lot more than just "burn fat keep muscle"
http://forums.projectcovo.com/showthread.php?t=999550
The more you know!
my bad, as far as recovery between sets though HIT would be the supperior program for that goal...
Spliff Star
10-30-08, 11:32 PM
my bad, as far as recovery between sets though HIT would be the supperior program for that goal...
I take it HIT = high intensity training
And if that's the case, how do you figure? You can make any program a high intensity workout.
Dude just needs to readjust his weights to get the most out of his sets and continue to push himself. The HIIT between (should he choose to do it) is just an added bonus.
dont get me wrong HIIT is great cardiowise to strengthen the system but as far as lifting endurence advanced sets such as drop sets, tri sets, supersets, etc will improve it more
but this is just the way I see it and I have no hard fact to back up HIIT vs HIT and their influences on weight training endurence
props on the good read tho
does HIIT + this master cleanse/lemon detox together double results ?
the protein intensive 30day diet, what excercises are people doing while on that, I usually run, and it doesnt seem compatible.
how do you find out your body fat %
Nas_Hero
10-31-08, 04:31 PM
Do you have any tips for ladies? I want to lose ten pounds.
Thanks for the tips :yes:
Another question:
How many reps yall do for deadlift?
Spliff Star
10-31-08, 05:23 PM
Thanks for the tips :yes:
Another question:
How many reps yall do for deadlift?
Since I've been in HS I've had in jarred into my head to not go over 5 as it'll mess my back up. Fortunately, this isn't true if you have a conditioned back and proper form.
Nowadays the highest I go is 8.
Since I've been in HS I've had in jarred into my head to not go over 5 as it'll mess my back up. Fortunately, this isn't true if you have a conditioned back and proper form.
Nowadays the highest I go is 8.
I usually do 8-10 reps in my workouts, and I used to do 10 reps of DLs but since I started upping the weights I realized that it was pretty hard on my lower back and grips. So I'm doing 5 reps of heavier reps now. I guess I had the right idea. Thanks.
Diggy_Dat_Niggy
10-31-08, 10:20 PM
I like this thread, kinda mad I got back into it late cuz this place can be a ghosttown at times
detox I dont know about
and for women its just like men, diet and cardio, up your cardio and cut out 500 calories a day
detox I dont know about
and for women its just like men, diet and cardio, up your cardio and cut out 500 calories a day
sn0man,
#1. what is the best workout to build a solid core in 12 weeks.
#2. what is a good diet for 12 weeks to boost metabolism
How to stay motivated when your body hurtin? My main thing is I get excited, then I get tired and fall off... then a few weeks /months I try again. Been my cycle for years now.
core as in total midsection or core as in abs? theres an important difference
#2 6 meals a day.....yes, take whatever your targeted daily caloric intake is and divide it by 6 and eat roughly ever 2 1/2 hrs. that alone will boost it quite a bit. make sure to eat lean meats and tons of veggies, you want your food to pretty much run through you as fast as possible
cut down as much as you can on sugar, high fructose corn syrup, processed fats(trans and hydrogenated), alcohol and caffeine
How to stay motivated when your body hurtin? My main thing is I get excited, then I get tired and fall off... then a few weeks /months I try again. Been my cycle for years now.
how old are you? you might just be older and need to realized that lower intensity is needed
motivation comes from within.....I never miss a day because this is the only true hobby I have
core as in total midsection or core as in abs? theres an important difference
#2 6 meals a day.....yes, take whatever your targeted daily caloric intake is and divide it by 6 and eat roughly ever 2 1/2 hrs. that alone will boost it quite a bit. make sure to eat lean meats and tons of veggies, you want your food to pretty much run through you as fast as possible
cut down as much as you can on sugar, high fructose corn syrup, processed fats(trans and hydrogenated), alcohol and caffeine
# Thank you
# I have started eating at 6 am, 1 hour before my first gym class but I am not on lemon detox as I am usualyl constipated, hopefully this will clean me out before I start my new lifestyle.
# I am going organic as much as I can, as i have discovered the food tastes better.
# I have also developed a distaste for red meat and discovered some good recepies here
http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
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