Workout routines

[Alcoholic]

I'm just wondering for those of you who work out regularly, what are you routines, like what do you do and the sets etc. I want to increase my strength (mainly upper body) and conditioning (which I guess can be done with running) but I try out things and I don't really see any improvement. I mean, it's only been a few days, but if what your doing is working, shouldn't your arms be sore or whatever when you wake up in the morning? Yesterday at around 11 am I was doing some arm curls and push ups and 2 other things that work out your deltoid and triceps, all of them 2 sets, and after the workout my arms were really tired for maybe an hour and a half, but this morning I feel fine, and I don't really think it worked..

[cyanide]

Well, muscle soreness isn't really a good indicator of whether or not it is "working." Your focus should be on either cutting (losing excess fat) or bulking (gaining muscle). Right now I'm in the bulking phase and I'm eating clean foods but eat more calories than I burn in a day (so I can gain weight, hence, bulk). My lifting routine looks like this:

Tuesday - Arms
2 deltoid exercises (3 sets each)
2 tricep exercises (3 sets each)
2 bicep exercises (3 sets each)

Thursday - Chest and Back
2 chest exercises (3 sets each)
2 back exercises (3 sets each)

Sunday - Abs and Legs
3 abs exercises (3 sets each)
2 legs exercises (3 sets each)

Once you become used to the exercises and are looking to move on to more difficult exercises, I would recommend squats and deadlifts as they really work the body, and are known to be big time muscle builders.

[Strike Freedom]

what do u mean by clean foods?
apart from non-junk food.. what is clean food?

[air gordon]

watch your diet. it's equally important as the exercises themself. if you do a search, i think you'll find a good thread about this. also keep a running journal of your workouts and body measurements to how you're progressing.

otherwise, i'd read "muscle and fitness". they have detalied workout routines and diets layed out.

i normally try to change up my routines every 2 months

[Filip]

I used to workout 2 times a week before, but I had to quit that because of the military. Gonna start again as soon as I get the time.

Anyway, just for the record: I'm quite proud that I managed to run 6.214 miles (10 swedish km) on 48minuts and 30 seconds

[Ruff Ryder]

Anybody know good stomach/ab exercises?

[FendeR`]

Anybody know good stomach/ab exercises?

Good old crunches But seriously they are one of the best ab exercises, you really don't need anything else. Just make sure you do them slowly with good form so you actually get tired after doing about 30 of them.

[Alcoholic]

I also got a question about breathing. What's the best/most effective way to breath during exercises, especially conditioning? I heard before that the nose lets you get my oxygen, so you breath in and out of your nose, I've also heard breath through your nose and exhale through your mouth, but what is the best way? Also I'm pretty sure when you work out your muscles (like when you 'push-up' during a pushup) is the time that you exhale.

[Ruff Ryder]

I also got a question about breathing. What's the best/most effective way to breath during exercises, especially conditioning? I heard before that the nose lets you get my oxygen, so you breath in and out of your nose, I've also heard breath through your nose and exhale through your mouth, but what is the best way? Also I'm pretty sure when you work out your muscles (like when you 'push-up' during a pushup) is the time that you exhale.

Through your nose is best. For instance, if you run a mile and breathe through your mouth, you'll be really tired versus just breathing through your nose. I'd say in through nose and out through mouth, but it may be kinda hard to make it a habit, so maybe start breathing through your nose.

[cyanide]

what do u mean by clean foods?
apart from non-junk food.. what is clean food?

Clean foods: eggs, multigrain breads, chicken breast, oatmeal, potatoes, olive oil, veggies, fruits, etc.. Those are clean (healthy) foods, low in saturated/trans fats, salt, sodium and sugar.

Anybody know good stomach/ab exercises?

Good old crunches But seriously they are one of the best ab exercises, you really don't need anything else. Just make sure you do them slowly with good form so you actually get tired after doing about 30 of them.

Crunches are good for upper abs, but for lower abs, try leg raises, scissor kicks, and bicycle kicks (hard!)

Here's a nice long list of exercises:

http://www.abcbodybuilding.com/slidesho ... 6&subId=37

[AlwaysWhat,NeverWhy]

I'm using this very schedule at the moment:

http://www.bodybuilding.com/fun/james1.htm

I've been on it for about 2 weeks and the best part is that it is short using maximum effort and few repetitions, which makes it easy on the mind most of all. In addition, I jog a little and do half an hour worth of abs at home each day. Just make every repetition count if you use this schedule...

[Doobie]

for abs i am starting with 3 sets of 20 a day . every week i will increase my set by one and my situps by 5 . so next week its 4 sets of 25 , and i run an hour every morning .

[AlwaysWhat,NeverWhy]

That sound like a good way to start the effort to lose excess weight. Just don't go starining those abs at the beginning or the pain will be unbearable. Don't max out your effort at the beginning, and don't work out until you get a big burning sensation, at least in the beginning...

you could add some push-ups to get used to working your upper body muscles,too

[FendeR`]

Also I think it's a good tip to spread your workout somewhat throughout the day. At least for me, I'll do maybe 5 sets of 50 crunches, but I'll do 1 set in the morning, 1 at lunch, etc. Something like that. Just spread it out a little bit.

[cyanide]

Also I think it's a good tip to spread your workout somewhat throughout the day. At least for me, I'll do maybe 5 sets of 50 crunches, but I'll do 1 set in the morning, 1 at lunch, etc. Something like that. Just spread it out a little bit.

That's actually pushing it.. Even abs should be treated the same way as biceps, legs, back, pecs, etc. Most bodybuilders work one or two days a week on abs as part of their workout. Abs should be done with proper form, and slow movement, because 5 sets of 50 crunches, you're probably using your back and legs to assist you, rather than strictly isolating the abs.

[Madskillionaire21]

i do a lot of lower body workouts like calf raises, box jumps, squats at school, and upper body, i do push ups and benching based on the workout plan i have at school.

[COOLmac©]

hey poeple who consider themselves GYM rats..,,,,,,i need a little help here...since it's summer here in our country i have been eating a lot of LARDS lately and my abs seem to show the evidence of eating such stuff.........
i know a lot of routines to take it out but i was hoping on a 2 week fat reducing program just in time for a big event........
well any tips will do guys.pls help me lose 5 pounds in 2 weeks in the abdomen area

[AlwaysWhat,NeverWhy]

i was hoping on a 2 week fat reducing program just in time for a big event........

Mr Phillippines?

pls help me lose 5 pounds in 2 weeks in the abdomen area

Jog the hell out of them!!! Do some crunches at home and jog 30 mins in the morning and 30 mins in theevening every day for 2 weeks. And stop eating crap. That should do it for you, you won't get chiseled abs but you'll lose fat in the ab/waist area....

[bullsfan009]

Yeah, that's good advice. The hardest thing is being disciplined, 'cause you could do a good 30 minute workout, but then you come home, have some oreos and a bag or two of chips, and you might as well never have worked out in the first place.

I don't eat as good as I should, but I have been sticking to a workout routine that I do at home, and I've followed it without exception for the past 3-4 months:

Monday-Wednesday-Friday: 5 sets of 50 sit-ups, 250 in total. Try to make them pronounced, and switch up your arm and leg positions (cross up right over left, then left over right, move your legs in closer, etc.).

Tuesday-Thursday-Saturday: 5 sets of 50 push-ups, 250 in total. I've gotten to the point where I can do a set of 50 without stopping, every time. For each of the first 200 push-ups, I try to hit my chest on the floor going down, and straighten my arms completely going up.

Then for the last set of 50- I do the killer. 50 DIAMOND PUSH-UPS! These are weird in that it is the opposite of the normal push-up: it's harder to go down then up. I'm not yet at the point where I can do 50 in a row (I died after 39 last time).

Sunday: rest day

Also, I've recently added a leg workout that I do Monday through Saturday: 100 "leg lifts" (I don't know if that's the right word). What you do is stretch out good by touching your toes, maybe you're really flexible and can get your knuckles on the ground. Then use a stair, or the bathtub, or a stack of books, and stand on it with both feet, but have only the top 20% of your foot on the ledge, the rest hanging off. Push up like you're going to jump, but don't. Just go back and forth, making sure that your heel is going underneath your ledge (makes your calves really burn) This is another really good exercise.

[AlwaysWhat,NeverWhy]

5 sets of 50 sit-ups, 250 in total. Try to make them pronounced, and switch up your arm and leg positions (cross up right over left, then left over right, move your legs in closer, etc.).

, nice schedule.

5 sets of 50 push-ups, 250 in total. I've gotten to the point where I can do a set of 50 without stopping, every time. For each of the first 200 push-ups, I try to hit my chest on the floor going down, and straighten my arms completely going up

That's tough,man. How much do you weigh?


Tip: Best leg workout at home. Lean back against the wall in a seated position, but only let your back and legs support the position. Stand there for 2 - 5 mins depending on your level of fitness, and feel those quadriceps burn.

[bullsfan009]

That's tough,man. How much do you weigh?

I'm 5-8, 161 pounds, 18 years old. Swoller than swoll j/k

Tip: Best leg workout at home. Lean back against the wall in a seated position, but only let your back and legs support the position. Stand there for 2 - 5 mins depending on your level of fitness, and feel those quadriceps burn.

Yes, I know about these- even though I know I shouldn't, I avoid them b/c BY FAR, they hurt the most! You're supposed to make a 90-degree angle with your legs and back against the wall. I used to do them almost every night, and I'm telling you, there are no longer 3 minutes than those you experience during a wall sit. It hurts sooooo bad.

That being said, I should get back to doing them...

Oh, and they're called wall sits, by the way.

[AlwaysWhat,NeverWhy]

Yes, I know about these- even though I know I shouldn't, I avoid them b/c BY FAR, they hurt the most!

No pain, no gain, buddy

Oh, and they're called wall sits, by the way.

Wanna know how they're called in Greek?

[Ruff Ryder]

Oh, and they're called wall sits, by the way.

Wanna know how they're called in Greek?

Wall shits?

Damn, I'm out of shape, but people think I'm in shape. I tried doing 50 pushups and died out on about 40. I remember last year I did about 50 in 45 seconds, but then could only get 5 in the last 20.

And bullsfan, what kind of results did you get? How long did it take you before you saw a difference? And on abs, is it possible to still get good abs while eating pretty much what you want?

[AlwaysWhat,NeverWhy]

Wall shits?

Typical US joke, I gather

remember last year I did about 50 in 45 seconds, but then could only get 5 in the last 20.

To do pushups right , it should take you at least 1.5 seconds for each repetition...

And on abs, is it possible to still get good abs while eating pretty much what you want?

Only in Utopia... or if your metabolism rate is such that allows you to do it. But if it were so, you would not be out of shape now...

[cyanide]

I always found pushups extremely challenging when my legs are inclined on a chair and doing pushups going really slow on the way down. Try doing those pushups where you're going 3 seconds down with your arms relatively spread apart. Those are tough