Official Fitness Thread

Sunday - off
Monday- off
Tuesday - Chest, Triceps, Abs, Forearms
Wednesday- off
Thursday - Thighs, Calves, Hamstring
Friday - off
Saturday - Shoulder, Back, Biceps, Abs, Forearms

I like it though Saturday seems pretty heavy with the abs included in it, but if you can keep it within one hour (before cortisol kicks in) you're good. 90 minutes might be cutting it too much, but 60 or under via research shows to be most effective.

I used to work out 6 days a week until about a month back but I find this routine more effective. Thumbs Up And I try to keep my workout time under 90 minutes. I've been taking Creatine for a couple of weeks or so now and it's been pretty effective too. About that.. when you're in the maintanence phase, do you have to take it only on the days you work out?

Glad you're going down from 6 days to 3-4 days a week, it's definitely more effective. Creatine is best taken in the morning. On the days you don't work out, take your maintainence dose in the morning. On the days you do work out, take it in the morning and after your work out. Absorption is best taken directly spooned into your mouth rather than in your drink as it breaks down easily in water... but that might be a little too hardcore, imo.

A couple more questions..
When you say you bench say 100 lbs., do you mean with 100 lbs. on either side of the barbell or 100 lbs. on both sides combined? Or do you also take the weight of the barbell into account?

I think with both sides combined, but not sure if the bar counts. It might.

Also... I read somewhere that you shouldn't increase weights until you can do atleast 3 sets of 12 of whatever exercise in proper form. Is that so or is it better to hit low reps say in the 6-8 range?

I usually do it from 6-10 reps. When I hit 10 reps and feel like I can move up a little notch, then usually I could probably do only 6 reps with the weight increase.

Cy, why is good for to train bi/tri on the same day? And what does your leg training look like?

You know, it's so common to see biceps and triceps done on separate days, but I've read so many times that it's more effective if they were both done on the same day. I keep forgetting why, though

When I get a chance to work out in a gym, it'd be lunges for glutes, hamstrings, and quads, leg raises for calves, squats for pretty much every muscle group, leg press for quads, and if I have enough energy, I'll throw in deadlifts, which work every muslce group. Both squats are deadlifts are two of the best muscle builders

hmm deadlifts don't work out your quads.. it mostly hits the glutes, hammys, and also lower back & calves

it's a better hammy exercise then hamstring curls without a doubt

personally i think lunges & squats are the best leg muscle builders but everyone's got a theory, just like how you think training bi's & tri's on the same day is more effective then training them on separate days

K, found the theory: your tris would be more fresh if you work them on the day where triceps would not be used as a secondary source. For example, if you're doing compound exercises like squats, or bench press, the tris are used as secondary muscles and will already be fatigued by the time you start them. You could argue that you can do the tris first, but that's not really my cup of tea.

true, you would be more fresh... and yes, the muscle will be fatigued, but not significantly enough where you can't complete any tricep exercises/have a poor tricep workout

almost similar to training 2 different body parts in the same day. your body could be slightly fatigued after the set of exercises to the first muscle but you're still able to go on to exercising the next body part

Except if your tris are not well rested, you might be only to pull off 3-4 less reps which can make a big difference. It's not the same when your tris are pre-fatigued, because it wasn't pushed to its limit (to the point of muscle failure).

I have never tried working out two different body parts in the same day. Sure, I can do lunges, squats, and leg presses, and they will hit secondary muscles outside of the legs, but I'm not working those secondary places on that day where these exercises will hit the primary muscles in the legs.

When I work out...

Monday -- Wednesday -- Friday
Upper Body

Tuesday -- Thursday -- Saturday
Lower Body

Sunday off

I started a new workout plan in the last month since I'm trying to really whip myself into shape. Its only one year untill I'll be in the Butler gym trying to make it as a walk on...

This is what I've been doing.

I work out at my old high schools gym.

Monday- Get off work at 4:00. At gym at 5:30.
1 Hr upper body and lower body lifting.
1 Hr shooting in gym with a buddy of mine who is taking a year off before leaving for Florida State in hopes of becoming a walk on as well.
2 Hrs 1 on 1 with him.

Tuesday- Same thing

Wednesday- Same thing

Thursday- Same thing

Friday- Run for as long as I can on the track. Usually between 2-3 miles. I'm not a good endurance runner after that point.

Then I lift again for about an hour.

Saturday and Sunday off. Although, I'm going to the gym on Saturday because my friend who goes to Tulane wants to work out. Obviously, he will be back in town untill at least January. (Tulane was shut down for the Semester at the least because of the Hurricane.)

i pretty much just run around my block,play a lot of basketball,football,baseball,ride my bike,do reg. excercises(push-ups,ext.),treadmill

Except if your tris are not well rested, you might be only to pull off 3-4 less reps which can make a big difference. It's not the same when your tris are pre-fatigued, because it wasn't pushed to its limit (to the point of muscle failure).

I have never tried working out two different body parts in the same day. Sure, I can do lunges, squats, and leg presses, and they will hit secondary muscles outside of the legs, but I'm not working those secondary places on that day where these exercises will hit the primary muscles in the legs.

there's a difference there. there's well rested, fatigued, and not properly conditioned. i don't know the exact numbers are but triceps are not worn out by doing 3 sets each of flat, incline, decline bench, and pec deck flye, especially if you keep your elbows out. if pressing out 30 reps exhausts the tri's, then the flat bench exercise would be classified as hitting primarily BOTH the pectoralis major & triceps, and slighly the anterior deltoid

hehe maybe i and the countless other magazines are wrong that recommend workouts where you do chest-tris one day (some even delts on the same day), back-bi's the other

I have a feeling this thread is going to have at least 5 Dweaver posts by tomorrow.

Your ESP is malfunctioning.

Here's mine at this point (three times a week, can be added to four depending on the level of training):

S - Rest
M - Arms (bis, tris, delts)
T - Rest
W - Chest and back (pecs, traps, lats)
Th - Rest
F - Legs (calves, quads, hamstrings, glutes)
S - Rest

Where are the forearms?

I personally like Men's Health a little better

hell no, that's the male version of Cosmopolitan.



My training regime has as follows:


Mon: Chest - 4 exercises, 5 sets each + 600 abs (upper front) - 5km Run

Tue: Upper Legs - 4 exercises, 5 sets each + 600 abs (lower front) - 3 mins Wall Sits , Forearms - 3 exercises, 5 sets each

Wed: Shoulders - 5 exercises, 5 sets each + 600 abs (side and back) - 5km run


Thu: Biceps + Triceps - 3+3 exercises, 5sets each - 5km Run, 600 abs (upper front)


Fri: Back - 6 exercises, 5 sets each - 5km Run , 600 abs (lower front)


Sat: Lower Legs - 4 exercises, 5 sets each - 3mins Wall Sits , Forearms - 3 exercises, 5sets each. 600 abs (side and back)


Sunday: Rest. (maybe if I crave for some sweat I'll do another 5km run.)



I am now down to 6' 2" and 205 lbs.... I lost 7 lbs of fat in the last 7 weeks after I implemented my dietary schedule ( you know, broiled chicken, egg whites... nothing remotely tasty... )


My ultimate aim at which point I will begin maintanance is to get at 6' 2" and 220 pounds in the next 2 years. With 5% bodyfat at the most. I am now at 6% body fat and still have 15 pounds to go.

My ultimate aim at which point I will begin maintanance is to get at 6' 2" and 220 pounds in the next 2 years. With 5% bodyfat at the most. I am now at 6% body fat and still have 15 pounds to go.

You're at 6%? Shit, man. I'm more than that and you can see every muscle and vein in my body. I thought you're at least 10%. Perhaps that just what photographs do. And fuck, you're big. I'm you're height and I would rather be 175 or 180 pounds. Sort of like Antek, a guy from the wannabebigforums.com.

http://wannabebigforums.com/attachment.php?attachmentid=12286
http://wannabebigforums.com/attachment.php?attachmentid=12288
http://wannabebigforums.com/attachment.php?attachmentid=12290

BTW, can I get good legs without doing deadlifts or squats (->without anything that puts a lot of pressure on the spine)?

hm, i don't really work out that much, and no defined schedule, basically i just run a couple miles one day, and maybe do some legs and abs another.

Shit man Vank, that dude is cut. I'd be willing to sell my family to get like that.
Cy, yeah Saturday is kinda heavy compared to the rest of the days. I'm thinking about limiting abs to just one day per week to ease the load a bit.

Except if your tris are not well rested, you might be only to pull off 3-4 less reps which can make a big difference. It's not the same when your tris are pre-fatigued, because it wasn't pushed to its limit (to the point of muscle failure).

I think the reason why they say it's better to work tris and shoulders (if possible) on the same day as chest is because most chest exercises work tris and deltoids secondary. So it's okay to do them since you're working them out anyway. And since you won't be using then much when you're doing back or biceps, it'll give them more time to recover.

I'll be starting college in about 10 days and I don't really know how often I'll be able to work out there. They do have a gym in the college but I'll most likely be playing a lot of basketball so I'm a little worried about not getting enough rest after each workout.. especially legs. I might have to change the routine but it won't be easy.

Anyway, there's this site that I found really informative.. just thought I'd post it here.
http://www.building-muscle101.com/

It has pretty much all you need to know if you're a beginner to body building and it's also pretty simple so it's something I'd definitely recommend checking out. If there's any such sites that you frequent, please post them here. And thanks cy for answering all those questions.

http://wannabebigforums.com/attachment. ... ntid=12288

Wtf is up with his neck, he looks like a dinosaur.

Monday: Basketball practice
Thuesday: Gym + Basketball practice
Wednesday- Basketball practice
Thursday- Basketball practice
Friday - Basketball practice
Saturday - Games + Gym with a trainer
Sunday - Games + Gym with a trainer

there's a difference there. there's well rested, fatigued, and not properly conditioned. i don't know the exact numbers are but triceps are not worn out by doing 3 sets each of flat, incline, decline bench, and pec deck flye, especially if you keep your elbows out. if pressing out 30 reps exhausts the tri's, then the flat bench exercise would be classified as hitting primarily BOTH the pectoralis major & triceps, and slighly the anterior deltoid

I don't mean it will be worn out, but it will be pre-fatigued, because when you do bench, it will primarily work on the pectorals (primary) but it will also affect the triceps, among others (secondary). Additional explanation of what I mean is on the next quote.

I think the reason why they say it's better to work tris and shoulders (if possible) on the same day as chest is because most chest exercises work tris and deltoids secondary. So it's okay to do them since you're working them out anyway. And since you won't be using then much when you're doing back or biceps, it'll give them more time to recover.

The point I was making though, is that if you work the tris on the same day as pecs, for example, you won't be blasting your tris when it's fresh, because your bench press already pre-fatigued the tris. The other way works: If you do tris first, then do bench press, your bench press won't be fully fresh because your secondary muscles (tris) are already fatigued. Plus, if you give your triceps 48 hours to recover, it will be fresh and ready for the days where you incorporate shoulders and biceps, for example.

Where are the forearms?

Bad excuse, but hammer curls work the forearms. (Naw, I don't have enough time to incorporate forearms, but I should. I used to do forearms before, but it's actually one of my genetic strengths.)

hell no, that's the male version of Cosmopolitan

Exactly why I like reading it

interesting.. you should define pre-fatigued though. obviously the tris wont be 100% fresh but can you exactly point out how much fatigued they would be after several chest exercises? and would it be any more fatigued, then say, doing a set or two of dips for warmups before starting tricep workouts?

i have this pal in the office. he's gymfit for goodness sakes. he's not that bulky but he is well toned. he is around 185 at 6'0" so i ask him about his vitamins and stuff. and all he ever do he confess is do a 4 hour training every saturday. thats all....i mean is that effecitive. doin all your muscles at one day of a week?

interesting.. you should define pre-fatigued though. obviously the tris wont be 100% fresh but can you exactly point out how much fatigued they would be after several chest exercises? and would it be any more fatigued, then say, doing a set or two of dips for warmups before starting tricep workouts?

I'm not sure how much fatigued the tris would be after several chest exercises, but it might shred off a few of those last reps... I think the tris after the dips would be more fatigued, but who does dips for warmups? I think we're both going a little too deep with the whole theory of which days tris should be used, but it's a nice discussion.

i have this pal in the office. he's gymfit for goodness sakes. he's not that bulky but he is well toned. he is around 185 at 6'0" so i ask him about his vitamins and stuff. and all he ever do he confess is do a 4 hour training every saturday. thats all....i mean is that effecitive. doin all your muscles at one day of a week?

I remember reading somewhere that it is most effective if you keep your workout time to under 60 minutes.. 75 tops. Any longer than that and you might actually see negative results. I'm not sure about that though, I think it was cy who said something about cortisol kicking in.. maybe he could explain better.
Anyway, I've decided to go on a cutting phase for maybe the next couple of months or so. I'm considering even taking a break from working out and just concentrate on basketball and aerobics.

^^^i took a break from working out 6 months now. i just did toning and shits. and it does help man. i get good forms and curves out of my meat . except for the abs area

i bp 10 reps of 150 every other day or so .. not like thats much but whatever

interesting.. you should define pre-fatigued though. obviously the tris wont be 100% fresh but can you exactly point out how much fatigued they would be after several chest exercises? and would it be any more fatigued, then say, doing a set or two of dips for warmups before starting tricep workouts?

I'm not sure how much fatigued the tris would be after several chest exercises, but it might shred off a few of those last reps... I think the tris after the dips would be more fatigued, but who does dips for warmups? I think we're both going a little too deep with the whole theory of which days tris should be used, but it's a nice discussion.

yeh it's a good discussion.. i'm no expert or certified hehe- it's interesting hearing other people's takes on certain things and debating those with them...

i think if it's just a matter of getting in those last few reps, that's what spotters are for. you should try this chest/tri, back-bi workout some time at least to break up your routine/give a little shock to your muscles

actually i do push ups and/or dips as a warmup before i hit the weights.

you should try this chest/tri, back-bi workout some time at least to break up your routine/give a little shock to your muscles

I think I will, because I've never tried that before and I think it would be a nice experiement to try.

actually i do push ups and/or dips as a warmup before i hit the weights.

Interesting... Do you stretch as well? I forgot to mention that stretching before and after a workout will not only allow up to 33% more muscles, but prevents injuries, among others.

I forgot to mention that stretching before and after a workout will not only allow up to 33% more muscles, but prevents injuries, among others.

I knew stretching was beneficial before and after workouts, but I never actually knew it helped you gain more muscle. I guess I'll have to take my stretches a little more serously next time.