04-13-2006, 04:21 PM | #23 | |
YUGO is my dream car
148
Rep 1,564
Posts |
Quote:
Back is important, ABs important, but not so much is needed in terms of working it out extensively (AB workout) reason being, when you do most of the AB workout, you're trying to spot target your workout, which will not work. You'll never see the 6 pack unless you have somewhere around 3 to 5% bodyfat. Also when you're working your back and various execricse you're working out the ABs as well (known as compound exercise/movement)so not too much is needed for the ABs. You can still do some situp or cruches, but don't make it a primary focus, otherwise, you'll end up with a bigger waistline because the muscle underneath the layer of fat will get bigger and hence making your waist look bigger but as long as the layer of fat is still you'll never see the 4/6/8 packs. |
|
Appreciate
0
|
04-13-2006, 04:23 PM | #24 |
Brigadier General
493
Rep 4,838
Posts |
Bruce Lee's method > All
http://www.geocities.com/Tokyo/8669/abtraining.htm But I don't exercise at all. |
Appreciate
0
|
04-13-2006, 06:18 PM | #26 |
One of my two dachshunds:
56
Rep 663
Posts |
Hey, Sc - good info! So working out a set of muscles once a week should be the most optimal? e.g. I should be curling a pyramid routine only once a week?
EDIT: and, please do elaborate (if you have the time or care to do so) on more details such as diet and beyond 1-week schedules. I suppose I would be in the same shoes as you are - trying to increase strength and build!
__________________
I'm sorry about my outlandish behavior - there's too much blood in my alcohol system.
|
Appreciate
0
|
04-13-2006, 07:06 PM | #27 | |
YUGO is my dream car
148
Rep 1,564
Posts |
Quote:
P.S. Each person has different metalbolism/body shape/and genetic makeup so sometime you just have to take the principle of a good workout and tweak it a little to fit your own style |
|
Appreciate
0
|
04-13-2006, 08:59 PM | #28 |
Myrmidon
19
Rep 236
Posts
Drives: Entwicklung 90 - 325 Xi
Join Date: Jan 2006
Location: Pittsburgh, PA
|
Routine
Since you asked:
Sun - Bench machine 10x97/8x207/8x207/8x207; Lat pull 10x100/3x130x10; Pec Deck 3x10x120/Bent pulley row 3x10x130; DB curl 10x25/10x27.5 then strip sets; TC V pushdown 3x10x145; Smith machine shoulder press 8x65/5x85/4x85/5x65; Hip abduct 3x10x100; Hip adduct 3x10x100. Hamstring/gr stretches Mon -Abd cunch 3x10x95; Leg raise 4x10; Back extens 7x10x95 ; Hip abduct 3x10x100; Hip adduct 3x10x100. Shrug 3x10x115; Rear delt 'flys'10x45/10x60/10x75; Hamstring/gr stretches Tues - same as Sun but Militaries first and heavier, Bench lighter Wed Same as Mon. Thinking of going to PUSH/PULL split. No cardio/TSD til knee better (scope tomorrow, fingers crossed!). |
Appreciate
0
|
04-13-2006, 09:52 PM | #29 |
Private Woodman
178
Rep 467
Posts |
My regular routine is:
1st day: Back (Upper and lower) and abs 2nd day: Chest and biceps 3rd day: Shoulders and triceps 4th day: Legs and abs 5th day: Rest Repeat, and second time with 2 days of rest instead of one. I do about 4-5 exercises per body part, 3-4 sets each, pyramid sets - 1st set 12-14 reps, 2nd set increase weight to only manage about 10 reps, 3rd set increase weight again to only manage about 8 reps, and 4th set increase again to manage only max 6 reps. I would change my exercises every 3 sessions or so. This helped me bulk up real fast. 2-3 times out of the week, I'd do interval training after the workout for about 20-30 minutes. This is better than just straight monotonous cardio since it keeps your energy strain changing and is more effective at burning fat. I recently changed my workout to circuit training to tone down and get more definition. This is as follows: MWF: 15-20 min abs training, followed by circuit training which is one set of 10 reps for each body part followed by a 30 second rest and moving onto the next set of 10 reps for the next body part: Chest Legs Back Biceps Shoulders Legs Back Triceps Shoulders Legs After that, rest about 2 minutes, and repeat the circuit again 2 more times. TTh: Interval cardio for 20-30 min. Of course, good diet is essential: 6 meals a day, about 3 hours apart.
__________________
Former King of Stock...
E90 325i, Jet Black: Done with Current: E92 328i, Sports Package, 335i wheels, Power Seats, BMW Assist/Bluetooth, IPod/USB, heated seats, //M Short Shifter Future Mods: 19" CSL's, KW V2, 15mm spacer, tints |
Appreciate
0
|
04-24-2006, 06:53 PM | #30 |
Captain
182
Rep 737
Posts |
I've been trying this "pyramid" routine for two weeks now and I've got some questions? I'll give an example of curls. Say I'll start out at 15 reps of 15 lbs, then 12 reps of 25 lbs, 10 reps of 40 lbs, 5 reps of 45 lbs.
When I'm doing the 15@15, this feels like a regular endurance exercise. However, when I get all the way down to 45lbs, I can harldly even do this. Am I doing these right? It really doesn't feel like I'm accomplishing much. |
Appreciate
0
|
04-24-2006, 07:44 PM | #31 |
General
553
Rep 18,849
Posts |
I am actually in the process of training for an event. I too have recently taken it more seriously... I have shoulder problems due to baseball (was a pitcher back in the day), so I do have the tendency to stick to machines and stray away from the free weights. I occasionally do have it give out on me... I also am not training entirely for strength being as the event I am taking part in is not a strength race...
so here goes my workout... A-Day workout Brisk run to the gym (1.5mi) Lat pull downs - 4 sets (10 reps, 8, 6, 6 and slow release) Curls - 4 sets (same reps) Tricep push - (unique machine, same 4 sets) Pectorals - 4 sets Leisure jog back home (1.5 miles) B-day workout 5 mile run and adding a mile every 2 weeks Sundays Long run. right now at 8, goal is to be at 12 by the end of summer. Friday night... 12oz curls People think Im insane for doing this, but in all fairness, they are probably right... |
Appreciate
0
|
04-24-2006, 08:10 PM | #32 |
Colonel
205
Rep 2,068
Posts |
gosh all you americans gotta be fit huh
i dont work out at all, but here's my list 1-3 sit up daily (when i wake up from my sleep and gotta take a piss or shower) a few average lifts..lifting my textbooks, food, drinks, bags etc. and a mix of brisk walk and jog when i'm late for class.. wooohhhooo i am that lazy |
Appreciate
0
|
04-24-2006, 08:29 PM | #33 | |
General
553
Rep 18,849
Posts |
Quote:
Your pretty young arent you... Metabolism is in your favor... Just wait until later... |
|
Appreciate
0
|
04-24-2006, 09:41 PM | #34 | |
One of my two dachshunds:
56
Rep 663
Posts |
Quote:
The pyramid scheme isn't doing something like 10reps/30lbs -> 8/35 -> 6/40 -> 4/45 -> done. It's more like: 10 reps of 35. 6 reps of 50. 10 reps of 35. So you basically build up weight to the top of the pyramid, reaching 'max weight' with just a low number of reps and then 'cool down' using lighter weights with increased reps...basically leading towards the lighter weights you began with.
__________________
I'm sorry about my outlandish behavior - there's too much blood in my alcohol system.
|
|
Appreciate
0
|
04-24-2006, 11:32 PM | #35 | |
Colonel
205
Rep 2,068
Posts |
Quote:
but yeah i know i need to work out, my belly's stickin out and all..its disgusting argh!! i love the gym, lots of chicks there but i'm just too lazy lol..maybe next year when i move to the west coast |
|
Appreciate
0
|
04-25-2006, 03:03 AM | #36 | |
YUGO is my dream car
148
Rep 1,564
Posts |
Quote:
|
|
Appreciate
0
|
04-26-2006, 03:10 PM | #37 | |
Myrmidon
19
Rep 236
Posts
Drives: Entwicklung 90 - 325 Xi
Join Date: Jan 2006
Location: Pittsburgh, PA
|
Quote:
(...and triceps to do them the day after chest day?) I have gone with Push Day (Chest/Tris/Ant-med delt) and Pull Day (Back/Bis/post delt) so as to allow recovery time. Abs get thrown in whenever they're recovered from last time. The main problem that I have is that not all coordinated parts seem to recover at the same pace. |
|
Appreciate
0
|
Post Reply |
Bookmarks |
Thread Tools | Search this Thread |
|
|