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working out

Discussion in 'Channel Zero' started by sect one, Jun 4, 2003.

  1. sect one

    sect one Elite Member

    Joined: Feb 9, 2001 Messages: 3,802 Likes Received: 0
    I know this will be like asking " i want to be a graffiti taggerist how do i start, what do i write...etc etc" but I just started bench pressing (i know it's not much) and I'm very interested in it and I am finally getting off my ass. The problem is I don't know where to start or how to come up with a routine or what excercises do what. I want to build muscle mass as well as lose the fat I have now and I have wanted a hard stomach, nice arms, shoulders, and chest. I know it takes years and I am just getting off the ground but I need to know what to do. If I should do pushups situps etc. Also, what I should eat what my diet should consist of what I should avoid and any supplements I should take and if you guys have any tips I'd reallllllllllly appreciate it.:confused: Thanks.
  2. Dick Quickwood

    Dick Quickwood 12oz Loyalist

    Joined: Aug 25, 2002 Messages: 14,783 Likes Received: 14
    i do like 30 crunches every other day. im working on the stomache thing
  3. NOUM

    NOUM Elite Member

    Joined: Mar 17, 2003 Messages: 3,966 Likes Received: 0
    theres this new thing out called the ab swing..nice way to skip all those crunches,i don't have one but the commecials look very promising
  4. shaolinmasta

    shaolinmasta Veteran Member

    Joined: Mar 26, 2003 Messages: 7,884 Likes Received: 157
    Stick to push ups sit ups and the bench press

    id be doing it but im too fucken lazy
  5. podrido

    podrido Veteran Member

    Joined: Apr 14, 2001 Messages: 9,182 Likes Received: 28
    30 every other day? u should start doing 50 every day. and if u can do it 2 to 3 times a day.
  6. ClueTwo

    ClueTwo Veteran Member

    Joined: Nov 30, 2001 Messages: 9,030 Likes Received: 123
    What's your max bench? Mine is 220lbs...
  7. Vlad

    Vlad Senior Member

    Joined: Jan 9, 2002 Messages: 1,876 Likes Received: 0
    i should start going to that gym again ;)
  8. nomadawhat

    nomadawhat Veteran Member

    Joined: Aug 24, 2001 Messages: 5,001 Likes Received: 2
    a trainer once gave me on this program for upper body:

    in this order:

    3 sets bench press
    3 sets inclined press
    3 sets butterfly*

    3 set dumbell raises
    3 set military press

    3 set wide grip bar curls
    3 set dumb bell curls

    3 sets rows (standing or machine*)
    3 set shrugs (not really back but did it here)

    triceps: (something like 70% of arm size come from triceps)
    3 set pull downs (machine)* (do dips if no machine available)
    3 set dumbbell lifts
    3 sets bench press with hand together

    leg lifts

    thats one hell of a work out but goes through all you upper body, you may drop a few muscle groups (switch between days), or do 2 sets.

    *some you need the proper equipment but smost can be done with a basic home set of bar, bench and dumbbells.

    eat 3 square meals a day with healthy snacks.

    jog/bike, something cardio on off days.

    do something for your legs. (biking, kill two birds w/ 1 stone)

    find somebody to do it with for a spot, to give motivation and can push you harder (and vice versa). this helps get quicker results.

    pratice good form.
  9. nomadawhat

    nomadawhat Veteran Member

    Joined: Aug 24, 2001 Messages: 5,001 Likes Received: 2
    on and sets of 12-15 to get cut

    or set of 6-8 to gain muscle mass.
  10. sect one

    sect one Elite Member

    Joined: Feb 9, 2001 Messages: 3,802 Likes Received: 0
    well i dont have a max bench yet my arms are putty i weigh around 145 and was benching 115 for now, when do i know to increase the weight? Thanks so much for the help nomadawhat and yeah i meant to get cut, so thanks. :idea:
  11. nomadawhat

    nomadawhat Veteran Member

    Joined: Aug 24, 2001 Messages: 5,001 Likes Received: 2
    increase your weight when you can 3 sets of 12-15 without a spotter.

    and don't worry about how much you can lift, do what you are comfortable with, i use to overload my weights to look and feel like i was stronger for the people around me at the gym or even with my friend who is much stronger than me, but that just hinders your progress. it could be a good idea to max out every once in a while (do 1 set of 1 to 4) to see where your at and monitor your progress. but don't get caught up with the numbers, especially seince you wanna get cut.
  12. Spike

    Spike Senior Member

    Joined: Aug 31, 2002 Messages: 1,033 Likes Received: 4
    From a bboying forum:

    This program covers both mass ( building up muscle ) and power ( making the muscles able to do something.) He did this program abstact from Breaking ( ie. He wasn't Breaking when doing this ), but he said it made his flares crazy, and just boosted power.

    It's by Slavik Havik.


    ***Yeah alright heres the scoop, if your serious into this shit of body conditioning, then you gotta follow some of these rules. If you want to notice a diffrence quickly.
    You gotta eat alot of protien. eat 1.5Xyour body weight in grams of protien every day. This is crutial, if you manage toe at this your gonna notice a HUGE diffrence. You gotta have the right ammount of rest. If your goin and bencpressing one day, dont go back a day or two later and expect results. A muscle takes a minimum of three days before the higtened protien synthesis it aquires from stimulation from your workout wheres off, after that it stops growing, and repairing itself. So give each muscle group at least 3-4 days rest. Resting and nutrition is important.
    You gotta remeber all your growing your gonna do takes place OUTSIDE the gym. So give yourself time to rest, going 7 days a week for 2 hours a day is just gonna kill you, not make you stronger.
    The basic principles for building muscle
    Stimulation to grow (exercise) -> Feed it so it can grow(Eating right)->Giving it the opportunity to grow(Rest)

    If your new to the gym/workout scene, i'll give you some tips it takes most people a few years to figure out. Don't discard these, there going to make your workout... without them, you practically wasting your time in the gym. Quite literaly.

    1) LEave your ego at the door, forget how much weight your doing, keep perfect form and focus on using ONLY the muscle your working, make sure you dont feel any other muscles helping the muscle your working
    2) Work to feel the maximum ammount of burn, not reps or weight when bulding size. The goal in bodybulding is to stimulate muscle growth as much as possible, the more pain you feel or the more time you spend pushing yourself at muscle failiure the more you'll grow. Don't stop your set as soon as you reach failiure and cant push that last rep. Squeeze the muscle, hold the weight, do a few half have your buddy help you a little bit and squeeze a few more reps out. Whatever you can to work your muscles as far past their failiure zone as possible. When your muscles fail is when their really being stimulated. Not when there lifting the weight with ease. Follow me?
    3) Stretch each muscle group for 20 seconds before and after a workout, and stretch the muscle group you just worked for 10 seconds after each set
    4) Take a 5 minute warm up and cool down, on the treadmill stationary bike etc. This gets the blood flowing to your muscles, It enables them to work etter during the workout and recover faster after it.
    5) Change up your program every 3-6 weeks. The standard is 6) but depending on how your body repsonds to weight training the freqency you should change your program at can vary. Change the number of sets and reps, the frequency you go to the gym, somepeople will go to the gym three times a day working a diffrent muscle group each time for two weeks, then the next week only go once every other day, just to shock their body. You can change the way you exercise you do for each muscle. (Ie: Dumbell press over to bench press) whatever, just switch shit up so your body dosent get used to it
    7) Get at LEAST 8 hours sleep a day, this isnt absolutely necessary, but like everything else its one piece of the bodybuilding puzzle and it will improve the gains you make. Some pros will take a nap right after then get back from the gym.
    8) Eating right. If you wanna build muscle, what are you gonna build it with. You gotta provide your body with all the right nutrients to do it with. Picture your workout, as contracting a construction crew, and the food your eat as the matireals their going to use to build the house. Without materials there just gonna sit around after you've wasted your money(or time in the gym). Eating the right ammount of protien will help you like MAD!
    Whey Powder is an easy source if you want to supplement, and is very efficently digested by the body. After that
    Chicken (20g's roughly in a chicken breast) Tuna (25'gs in a can) Milk (10g's in a glass) Eggs (6g's an egg) Try and get 1.5X your bodyweight in grams of protien a day.

    Follow all that and you will grow fast.
    Some optional things that might help
    Recording your program
    Supplementing Glutemine
    Eating 2X the ammount of protien your eating in simple (non-starchy) carbs
    Avoid too much cardio... If your breakin at least three times a week, your probably doing enough.

    Okay so you want that program
    Here I'm gonna give you a few things.
    One for bodybuilding, One for decreasing your strengt defecit (Power to bodyweight ratio). The two are important, body building is buling alot of raw mass, power training is learning how to use that mass. If you can use 100% of your mass then your muscles are going to be very efficient, and having alot of mass wont be a bad thing. If you just build muscle, then your adding on alot of weight that your body dosent know how to use. Gymnist teach themselves how to use all their muscle, thats why they can still be relitvely bulit and do all that crazy shit, but a bodybuldier on the other hand is just bulding mass... essentially dead weight. Obviously he is getting stronger but he never moves his power to bodyweight ratio up.
    By increasing the size of your muscles your increasing your ammount of potential strength... the key is learning how to use it all.
    The two most common methods of doing this are cycling between bulding and power training, or inorporating the two together in one program
    Working sets of 3-4 with 8-10 reps with a 1.5 minute break between sets and a 3 minute break between exercises. is Ideal for size gains,
    Working sets very close to your 1RM (One Rep Max) Is ideal for power training. The most common method of power training is doing
    3 sets of 3 at 90% of your 1RM
    2 sets of 2 at 95% of your 1RM
    1 set of 1 at 100% of your 1RM
    Take a tree minute break between each set to let all your muscle regenerate the energy stores... remeber this is training your body to use muscle, not bulding it so the feeling you'll be generating in your training will be much diffrent. You may not feel the same pump or burn that you would in your building phase. In tis phase don't increase the weight or the reps, but instead work on devloping an explosive contraction, working on moving the weight faster as you get stronger, rather then upping the weight as you would doin a bulding phase.

    I've included some sample programs... The first one is designed with planche and flare strength in mind

    PROGRAM 1: Mass Phase
    Day 1: Legs
    Deep Squat 4 sets-15
    One Leg Squat 4 sets -10
    Striaght Legged Deadlifts 4 sets - 10
    Seated Calf raises 4 sets - 10 (Alternate the positon of your foot through all the possible angles)

    Day 2: Chest/Triceps
    Weighted Chest Dips 4 sets-10
    Incline Dumbell Press 3 sets-10 (keep your arms wide, like your doing a mix between a fly and a press)
    Cable Cross Overs Bottom 2 sets -10 Using the handles at the bottom of the cable aparatuns kneel on one leg move so that your body is ahead of the appartus and your arms are back a bit. So the weight is behdind you. Arch your chest back a bit, so that it is completly stretched, and keep a 90 degree bend in your arms at all times, and cross your arms over above your eyes, with your head looking up at a 45 degree angle
    Cable Cross Overs Top 2 sets - 10 Using the higher handles on your cable appartus step forward kep the same strech in your chest keep your arms 100% straight and pull your arms together so that your hands meet infront of your crotch
    Close Grip Tricep Pushups 3 sets - failiure Doing these with your feet on a swiss ball is more challenging, and works planche strength
    Tricep dips 4 sets-10
    Tricep Rope Extensions 4 sets -10
    Reverse Planche on Swiss ball 3 sets-Failiure

    Day 3: Back/Biceps
    Chin ups (1 foot between hands, regular grip) 2 sets -10 (if you cant do this do negaties (Jump up and lower yourself slowly untill you reach 10 reps))
    Wide Grip Chinups 2 sets -10
    Cable rows 4 sets -10
    Close Grip Pulldowns 2 sets -10
    Wide Grip Pulldowns 2 sets-10
    Shrugs 4 sets -10
    Wall curls 4 sets-10
    Incline Curls 3 sets -10

    Day 4: Shoulders/Abs
    Dumbell Military Press 4 sets -10
    Lateral raises 4 sets-10
    Planche on swiss ball 3 sets of 3 to failiure
    Handstand pushups 3 sets to failiure
    Floating Leg Raises 3 sets -15
    Machine Curls 3 sets -15
    Roman Chair Situps 3 sets-25
    Oblique Curls 3 sets - 25 each side

    Program 1: Power Cycle
    For all these exercises use the following series of reps and sets
    3 sets of 3 at 90% of 1RM
    2 sets of 2 at 95% of 1RM
    1 set of 1 at 100% of 1RM

    Day 1
    Bench Press
    Incline Press
    Weighted Chest Dips
    Pec Dec Flys

    Day 2
    Regular Griped Chinups
    Wide Grip Chinups
    Cable Rows
    ReverseClosed Grip Pulldowns
    Wide Grip Pulldowns

    Day 3
    Leg Press
    Dumbell Shoulder Press
    Jumping exercises (25 reps jumping up froma complete crouch, 25 reps jumping up from a 90 degree bend in the legs)

    Day 4

    Day 5
    Bench Press 4 sets -10
    Pull Downs 4 sets-10
    Shoulder Press 4 sets-10
    Alternating Dumblel Bicep Curls 4 sets-10
    Skull Crushers 4 sets -10

    *ABS try and work this in 3-4 times a week
    3 sets to failiure floating leg raises
    3 sets 25 wall crunches
    3 sets -failiure V Snaps

    It is alsop possible to work in power sets into your mass routine, if you do not want to cycle
    Try 3 sets of 10 and 1 set at 95% of your 1RM focusing on explosive power

    I hope this helped

    -Slavik Havik, [br]AKA, CanadianDave1
  13. mapo returns

    mapo returns Member

    Joined: May 4, 2003 Messages: 687 Likes Received: 0
    lay your nutsack on the floor...then drop a weight on them.
  14. sect one

    sect one Elite Member

    Joined: Feb 9, 2001 Messages: 3,802 Likes Received: 0
    Thanks you for all the quick responses, and nomadawhat where are you at with all of this just wondering, thanks again
  15. sect one

    sect one Elite Member

    Joined: Feb 9, 2001 Messages: 3,802 Likes Received: 0
    oh and sorry for all the questions but heres another for now: how long do i work out for at a time?