sect one Posted June 4, 2003 Share Posted June 4, 2003 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. Link to comment Share on other sites More sharing options...
Dick Quickwood Posted June 4, 2003 Share Posted June 4, 2003 i do like 30 crunches every other day. im working on the stomache thing Link to comment Share on other sites More sharing options...
NOUM Posted June 4, 2003 Share Posted June 4, 2003 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 Link to comment Share on other sites More sharing options...
shaolinmasta Posted June 4, 2003 Share Posted June 4, 2003 Stick to push ups sit ups and the bench press id be doing it but im too fucken lazy Link to comment Share on other sites More sharing options...
podrido Posted June 4, 2003 Share Posted June 4, 2003 30 every other day? u should start doing 50 every day. and if u can do it 2 to 3 times a day. Link to comment Share on other sites More sharing options...
ClueTwo Posted June 4, 2003 Share Posted June 4, 2003 What's your max bench? Mine is 220lbs... Link to comment Share on other sites More sharing options...
Vlad Posted June 4, 2003 Share Posted June 4, 2003 i should start going to that gym again ;) Link to comment Share on other sites More sharing options...
nomadawhat Posted June 4, 2003 Share Posted June 4, 2003 a trainer once gave me on this program for upper body: in this order: chest: 3 sets bench press 3 sets inclined press 3 sets butterfly* sholder: 3 set dumbell raises 3 set military press bicep: 3 set wide grip bar curls 3 set dumb bell curls back: 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 stomach: crunchs 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. Link to comment Share on other sites More sharing options...
nomadawhat Posted June 4, 2003 Share Posted June 4, 2003 on and sets of 12-15 to get cut or set of 6-8 to gain muscle mass. Link to comment Share on other sites More sharing options...
sect one Posted June 4, 2003 Author Share Posted June 4, 2003 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: Link to comment Share on other sites More sharing options...
nomadawhat Posted June 4, 2003 Share Posted June 4, 2003 Originally posted by sect one 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? 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. Link to comment Share on other sites More sharing options...
Spike Posted June 4, 2003 Share Posted June 4, 2003 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. -Nate ***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 Squats 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 Rest 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 Link to comment Share on other sites More sharing options...
mapo returns Posted June 4, 2003 Share Posted June 4, 2003 lay your nutsack on the floor...then drop a weight on them. Link to comment Share on other sites More sharing options...
sect one Posted June 4, 2003 Author Share Posted June 4, 2003 Thanks you for all the quick responses, and nomadawhat where are you at with all of this just wondering, thanks again Link to comment Share on other sites More sharing options...
sect one Posted June 4, 2003 Author Share Posted June 4, 2003 oh and sorry for all the questions but heres another for now: how long do i work out for at a time? Link to comment Share on other sites More sharing options...
SleepAnDream Posted June 4, 2003 Share Posted June 4, 2003 working out...just wasnt working out. im too lazy for that shit. (you would laugh if you knew me though....) Link to comment Share on other sites More sharing options...
BUCK FUSH Posted June 4, 2003 Share Posted June 4, 2003 Originally posted by ClueTwo602 What's your max bench? Mine is 220lbs... 265... Link to comment Share on other sites More sharing options...
BUCK FUSH Posted June 4, 2003 Share Posted June 4, 2003 o ya if your going to get any kind of suppliment(whey metrx etc.) get the vanilla flavor and add hersheys syrup to it. dont believe what they say all of the flavors taste like chalk. Link to comment Share on other sites More sharing options...
nomadawhat Posted June 4, 2003 Share Posted June 4, 2003 Originally posted by sect one Thanks you for all the quick responses, and nomadawhat where are you at with all of this just wondering, thanks again i used to do that program on the reg, i was taking creatine, and went from 150 to 180 and got some good results, fuck creatine though if your trying to get cut (search for the creatine thread to get those thoughts). i got lazy for a while but am back into it now for the past month with noticable results!! this time i started a little slower (shoter work outs, 30 min) so as not to overdo it and get bored but am just about up to the full program at 2 sets on most 3 on chest (trying to fit it in an hour). sticking with it is the hardest part. Link to comment Share on other sites More sharing options...
yoink Posted June 4, 2003 Share Posted June 4, 2003 (shoter work outs, 30 min a lot of people tend to like working out short but sweet like this, i try about three to five times a week each time just diong like a 30 minute blast on a few muscle groups and alternating. then on the side run also a few times a week. works for me pretty decently. Link to comment Share on other sites More sharing options...
Guest BIGMETALCIRCUS Posted June 4, 2003 Share Posted June 4, 2003 anyone hear anything about hydroxycut? i lost a bunch of weight recently, and im still working out, and just want to be somewhat cut, not big... i heard this shit works but dont know if it does. Link to comment Share on other sites More sharing options...
nomadawhat Posted June 4, 2003 Share Posted June 4, 2003 Originally posted by BIGMETALCIRCUS anyone hear anything about hydroxycut? i lost a bunch of weight recently, and im still working out, and just want to be somewhat cut, not big... i heard this shit works but dont know if it does. nomad coming off like some kind of fitness nut..... ok, used this shit last year to lose alot of weight before i came to the sunshine state, helped me take off 20. speed in a bottle. if you lost the weight already just work out to get cut, see above. but i guess it can help burn fat around the muscle to help get shaped a bit. if you do use it be sure to take multi-vitamins daily! a better product to try may be the new xenadrine-efx, it has no ephidrine which can fuck with your heart. Link to comment Share on other sites More sharing options...
Guest BIGMETALCIRCUS Posted June 5, 2003 Share Posted June 5, 2003 Originally posted by nomadawhat nomad coming off like some kind of fitness nut..... ok, used this shit last year to lose alot of weight before i came to the sunshine state, helped me take off 20. speed in a bottle. if you lost the weight already just work out to get cut, see above. but i guess it can help burn fat around the muscle to help get shaped a bit. if you do use it be sure to take multi-vitamins daily! a better product to try may be the new xenadrine-efx, it has no ephidrine which can fuck with your heart. yeah man i lost close to 30 lbs and it'll prolly take another 15-20 to be cut. a friend of mine told me the new hydroxy cut has no ephedrine but i'll look into the other stuff as well. thanks a bunch man. Link to comment Share on other sites More sharing options...
Kettiecat Posted June 5, 2003 Share Posted June 5, 2003 i need to start going to the gym and actually lifting weights instead of playing on the treadmill ..... then again its kinda hard when you can't even bench press the bar..... Link to comment Share on other sites More sharing options...
Father John Posted June 5, 2003 Share Posted June 5, 2003 I think i could bench 95..thats why I pack a gun... Link to comment Share on other sites More sharing options...
$360 Posted June 5, 2003 Share Posted June 5, 2003 i swim.a lot.it seems to work Link to comment Share on other sites More sharing options...
Kettiecat Posted June 5, 2003 Share Posted June 5, 2003 Originally posted by Father John I think i could bench 95..thats why I pack a gun... I still don't see how a water gun is going to protect your ass, please enlighten me as to how this works :idea: Link to comment Share on other sites More sharing options...
rental Posted June 5, 2003 Share Posted June 5, 2003 i run 20 minutes almost everyday. doesnt matter how far you run, you ll work up to getting farther...just push yourself, test your limits. you can start out slow, whatever you think you can do, and this'll get your body used to it. i do crunches 30 at a time: center, right side, left side, lower abs, center, left side, right side, second lower ab workout( i do two different lower abs.) then i do 30 lunges, 30 pushups, 30 leg lifts, and i repeat as many times as i feel i can do. (leg lifts are you on all fours, one foot at a time straight up in the air like youre resting a book on your foot-stretch up, lower your leg, but dont put your knee down til your 30 is done.). this works good if you dont want to go to the gym all the time. most important is running 20 a day. Link to comment Share on other sites More sharing options...
Guest uncle-boy Posted June 5, 2003 Share Posted June 5, 2003 i just came home from the gym. bench hammer curls bar curls flys back bench run 20 min abs and im still chubby....but the ladies dont mind.....woooooo! :) Link to comment Share on other sites More sharing options...
FLESHEATER Posted June 5, 2003 Share Posted June 5, 2003 Originally posted by shaolinmasta Stick to push ups sit ups and the bench press id be doing it but im too fucken lazy there ya go .. calistetics work well Link to comment Share on other sites More sharing options...
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