Whats your guys opinion on a good workout program? I've been looking into getting in shape since I'm really slow and getting a little soft at the gut. There are just way too many different opinions on the web. So what do you guys do a week?
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Whats your guys opinion on a good workout program? I've been looking into getting in shape since I'm really slow and getting a little soft at the gut. There are just way too many different opinions on the web. So what do you guys do a week?
I do situps, curls with 40 pound weights, benchpressing (I only have 100 pounds of weight...), and jogging around my culdesac every day. Oh yeah, and walking home from school. About 2 miles.
You could make use of your high school's PE teachers or sports coaches. If your high school is like my alma mater, there is a weight room available to you if you're interested. A cross country coach could provide a good running regiment, and a football coach could provide a good weight lifting program. Assuming you have all of those things, of course.
Your workout routine and diet depends on what you want to achieve.
Personally, I power lift, which includes big weight with not many reps, and an outragous amount of food. I almost don't do any cardio, except punching a speedbag for 45minutes three times a week. If you want to know an exact routine and diet which I follow, for about 2 and a half years now, let me know. What I do works for me, I currently bench 480lbs max with 4 reps.
If you want to sculpt your body, do small weights with a lot of weights, as well as a bunch of cardio. Your "six-pack" will never show if you don't do cardio.
If you just want to get back into "normal" shape, do pushups, situps, run 2miles a day, and play a team sport.
I do a lot of powerlifting too, and jog 30 minutes about 3 days a week.
I'm having a bit of trouble believing the 480lbs for 4 reps. How old are you? Is that just freeweights on a barbell? I'm 16, and right now, I max out at around 250lbs. But my upper body is weak. :p
I go to the local fitness centre 2-3 times a week to use all the machines they have there. Never vast weights but always 30+ reps with each. I also break sweat at the badminton club every Saturday morning during the season.
Thats cool. I have a workout center in my basement. I just never use it.
I run three or four miles (almost) every day and do muscle toning exercises (sit-ups, pull-ups, squats, etc.). What you do isn't nearly as important as actually doing something.
Echo Prelude on this one... as long as you're active several times a week, it should help. I play basketball, volleyball, and softball to keep in shape. But I also do situps, curls with decent weight, and some other toning exercises (pecs, love handles, lower torso)
edit: the ladies LOVE the triangle ;) (the muscular upside down triangle formed around the hips)
You mean like *gasp* sports ? Uhm.. does chess count ?Quote:
So what do you guys do a week?
Quote:
Originally posted by Prelude
I run three or four miles (almost) every day and do muscle toning exercises (sit-ups, pull-ups, squats, etc.). What you do isn't nearly as important as actually doing something.
True. The worst thing you can do is nothing.
I only things I consistently do (every morning) is stretch, squats, and push-ups. Try to jog and swim whenever I can, too.
>> Uhm.. does chess count ?
Only if it's full-contact chess (a real workout, I assure you). :D
I sometimes do some push-ups, and am the most fittest of my class, pwned ya all you Arnold Schwarzenegger wannabees. But or gym teacher makes us work like hell.
I'm 21, I've been seriously lifting since I was 17, and powerlifting for more then 2 years. I'm 6'2" and 255lbs. And yes, it is freeweights.Quote:
Originally posted by XSquared
I do a lot of powerlifting too, and jog 30 minutes about 3 days a week.
I'm having a bit of trouble believing the 480lbs for 4 reps. How old are you? Is that just freeweights on a barbell? I'm 16, and right now, I max out at around 250lbs. But my upper body is weak. :p
EDIT: I've never used roids, but I'm using protein supplements. In the beginning of my powerlifting training I've used creotine for a year. That was a bad idea on my part! For those who want to try it don't; your muscles grow extremely fast, but it is only water, as you have to drink a lot of it in order not to mess up your kiddneys. A month after I got off of it my biceps went down almost 2 inches and so did my chest and pecs.
Whats a good workout for the love handles?Quote:
Originally posted by ober5861
Echo Prelude on this one... as long as you're active several times a week, it should help. I play basketball, volleyball, and softball to keep in shape. But I also do situps, curls with decent weight, and some other toning exercises (pecs, love handles, lower torso)
edit: the ladies LOVE the triangle ;) (the muscular upside down triangle formed around the hips)
If you are overweight then there is no real good work out for the lovehandles. You can't just pin point on the fat that you want to loose; if you do exercises on your lovehandles while overweight it will only make your lovehandles look bigger. So tone your whole body first and then concentrate on certain areas.Quote:
Originally posted by ZakkWylde969
Whats a good workout for the love handles?
But if you are allready pretty fit then a good exercise is on a half pummel horse, when you lay on your side (with weight or not) and do a sort of a sit up.
If you have a rottating desk chair, raze your feet of the floor, put your hands on the desk, keep your upper body stationary and just twist your stomach from side to side. You can add somoe weight also.
HAHAHAHAHHAHAHAHAHAHAHAHHAHAQuote:
Originally posted by ober5861
edit: the ladies LOVE the triangle ;) (the muscular upside down triangle formed around the hips)
::breath::
HAHAHAHAHAHAHAHAHAHAHAHA!!!
I would recommend starting off with a fullbody type workout using mostly free-weights 3 times a week. Like a Monday, Wednesday, Friday, or a Tuesday, Thursday, Saturday routine. Then when that stops working move into a typical bodybuilding routine where you would do say Monday- Chest/Back, Wednesday - Legs, and say Friday - Shoulders/Bis/Tris.Quote:
Originally posted by ZakkWylde969
Whats your guys opinion on a good workout program? I've been looking into getting in shape since I'm really slow and getting a little soft at the gut. There are just way too many different opinions on the web. So what do you guys do a week?
Also cardio isn't necessary to see a six pack, to see your abs you will need a low body fat percentage. If you really feel the need to do cardio I would recommend doing some form of HIIT, which will in turn benefit your weight training. Basically HIIT cardio will help your body better at utilizing the fat it has while preserving lean body mass. The elevated metabolism from weight training and HIIT would also be of benefit to help you remove that "gut". Stick to the basics rows, chins, bench, deadlifts, squats. If you need any more advice post. I went from "slightly overweight guy" to "fairly big and ripped" in about 4-5 months by working out hard and eating right, it works. Goodluck.
Here's 2 good links that show videos on how to perform exercises...
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.exrx.net/Lists/Directory.html
After reading this I feel bad, lol. I really need to do some exercise, although I don't care much about having huge muscles. My main concern is heart problems (hopefully much later in life) since cholesterol is high on my dads side of the family. I even have high cholesterol now (for my age). Guess I need to take up jogging or something :-\
I disagree here, both from personal experiance and from people around me....very few people have a siz pack without doing cardio. Whe I did cardio my six pack showed a lot but now it all sort of blend in into one big muscle.Quote:
Originally posted by SourceCode
Also cardio isn't necessary to see a six pack, to see your abs you will need a low body fat percentage.
You sure that's not because you burn more fat doing cardio? Anyways I could have a six-pack pretty easily because I'm so skinny...Without even working my abs I can almost see it :D
i run about 3/4 miles about 3 times a week, though i havent in a while because of the whole ramadan thing. but i still lift quite often, about 40 on the bar (yeah..pretty bad haha), but fun stuff. it helps the blood flow to the brain.
>>So what do you guys do a week?
Well right now not a whole lot, some toning workout (less weight, more reps) 2-3 times a week, and I power lift once a week. I dont' run much now cause it's cold so I just utilize P.E. for that. During baseball season however I run 1-3 miles a day and life weights (toning) every day at least once a day for about a month. Then lifting drops significantly and I start throwing (lift/throw every other day). You don't have to work out with weights thow, I noticed a huge improvement in my calves just by doing exercises on the stairs. Most of the time I find it hard to stay motivated while lifting if I don't have a partner.
Try something like this:
and try to get some cardio in every second day.
Monday - Chest and Sholders
-------------------------------------
Exercise Sets Reps
Bench Press 4 8 - 10
Peck Deck Machine 4 10 - 12
Incline Barbell Press 4 10 - 12
Cable Cross Overs 4 10 - 12
Standing Barbell Press 4 8 - 10
Side Lateral Raises 4 10 - 12
Upright Rows 4 8 - 10
Tuesday - Legs
-------------------
Hack Squats 4 10 - 12
Leg Press 4 10 - 12
Front Squats 4 8 - 10
Leg Extensions 4 12 - 15
Leg Curls 6 12 - 15
Wednesday - Back and Calves
--------------------------------------
Medium Grip Lateral Pull Downs (Front)
4 10 - 12
Seated Pulley Rows 4 10 - 12
T-bar Rows 4 8 - 10
Lateral Pull Downs on Hammer Stretch
4 12 - 15
Deadlift 3 8 - 10
Standing Calf Raises 4 12 - 15
Seated Calf Raises 4 12 - 15
Thursday - Arms and Abs
-------------------------------
Preacher Pulley Curls 4 8 - 10
Barbell Curls 4 8 - 10
Altenate Hammer Curls 3 16 - 20
Concentration Curls 3 10 - 12
Lying Tricep Extensions 4 10 - 12
Tricep Push Downs 4 8 - 10
Seated Dumbbell Extensions Behind Head
4 8 - 10
Hanging Leg Raises 4 15
Incline Sit Ups (Knees Bent)
4 10 - 12
This is a real great exercise if done properly...personally this one pumps my chest up the most. You can feel the blood pumping in your muscles!Quote:
Originally posted by biosninja
Cable Cross Overs 4 10 - 12
It depends what you want....if you want more strength then lift weights, but it won't get you ripped if you're fat. If you want to lose weight and be ripped, add in swimming.
btw, 480 lbs max?! That's a lot! Can you post a picture of yourself? I wanna see your chest lol.
lol...I'm not too thrilled about posting my pictures anywhere on the net...bt maybe when I get home tonite I'll take a quick pic, and blurr out the face or something...we'll see.Quote:
Originally posted by Leeman_s
btw, 480 lbs max?! That's a lot! Can you post a picture of yourself? I wanna see your chest lol.
Also, I've noticed that people (on the net) treat me differently after seeing my picture; to many muscle=meat head=stupid. Not that I care much what other people think, but its just an observation
I SERIOUSLY doubt you can bench 480lbs. There are not many long-time power lifters than can do that. I know state champion weight lifters that have maxes not much higher than that. Who do you think you're fooling?
Thats your opinion I guess....Quote:
Originally posted by ober5861
I SERIOUSLY doubt you can bench 480lbs. There are not many long-time power lifters than can do that. I know state champion weight lifters that have maxes not much higher than that. Who do you think you're fooling?
You can believe him or not believe him at your leisure. He could be lying or he could not be. There is no way to prove it one way or the other, and truthfully who cares. If he can then good for him, if he can't then oh well.
heeeeeeeeeeeyyy... thanks for pointing that out. :)
:rolleyes:
>>heeeeeeeeeeeyyy... thanks for pointing that out.
it's attach of the newb's
BTW I bench 500 in my sleep
;)
I believe him.
Oh, the only thing I do is curl and do push-ups. I do single hand 30 pound dumbbells, simply because that's all I got access to. I do the thingy with two of them where you raise them over your head, hit them together, then bring them down to your waist and hit them together. I do that about 30 times, then I do some curls, and I do about 60 push-ups every morning.
The only physical activity I do other than that would be marching band. Kinda like nvoigt said, only does playing frag matches on Serious Sam count?
>>frag matches on Serious Sam count?
that would count as "joint dexterity"
wow thats pretty good haha, i can only do about 5 or 6 straight shoulder lifts with 30's or my shoulders just buckle.Quote:
Originally posted by frenchfry164
I believe him.
Oh, the only thing I do is curl and do push-ups. I do single hand 30 pound dumbbells, simply because that's all I got access to. I do the thingy with two of them where you raise them over your head, hit them together, then bring them down to your waist and hit them together. I do that about 30 times, then I do some curls, and I do about 60 push-ups every morning.
The only physical activity I do other than that would be marching band. Kinda like nvoigt said, only does playing frag matches on Serious Sam count?
for excercise, i chew...
hope this helps!
Oh, I forgot, I can only bench 145 lbs.