Official Fitness Thread

[Fenix]

I'm sure that I'm not the only one out there who loves working out. So what does you training regime look out?

I started working with weights when I was 14 years old (6'0, 130lbs) and had to stop doing it a couple of years later (6'2, 175lbs, 6.7% BF) because we moved out of town and I didn't have any transport to take me to the fitness center. I'm doing strictly aerobic excercises since then and I'm 6'2 1/2'', 157lbs, 6.2% BF right now. Extremely skinny, but with a good frame. Both my brother (5'10, 190) and my father (6'1'', 220) were like that at my age and they're both huge now, so I don't worry about gaining mass. So, back to the story - now I have my own car, so I started working with weights again.

.::Monday::.
Abs

.::Tuesday::.
Rest

.::Wednesday::.
Cardio
Back
Calves

.::Thursday::.
Abs
Legs
Tri

.::Friday::.
Cardio
Chest
Bic

.::Saturday::.
Abs
Back
Shoulders

.::Sunday::.
Cardio
Legs (+calves)

I do low weight but high rep (for instance, my current goal for the bench is 90lbs/4x10-12 reps) and my ultimate goal is 180lbs/5% BF. Bigger Brad Pitt, that is. Oh, and my cardio workout consists out of spinner, running and b-ball. And I know that I workout abs too many times, but they're not overtrained. It depends on the body, I guess. BTW, for all of you who aren't used to train with weights but you'll start using them: don't try too much. I injured my right arm and my biceps got swollen. My whole arm was twice the size of the left one for a couple of days.

[cklitsie]

I don't do any of this stuff, I'm too young and my body is still growing. That's also a useful tip, don't start too early.

I used to be skinny (at least my upper body was) but since 2-3 years ago I've been getting more and more muscular, probably because of basketball. My legs have been really muscular for a longer while, I've been cycling more than 20 kilometres to school everyday. This year I've moved to a new team too and I have to do conditional practices (walking in the woods and such) every week, I guess that helps too.

[cyanide]

Actually, it's been proven safe for 13 year olds to start lifting weights. Just that they have to start slow.

Nice workout schedule, VanK, and a great idea for a thread. I would have to recommend you putting bis and tris on the same day, and three times a week for abs max is ok. If you're looking to get bigger and still maintain your body fat %, it's not going to happen unless you start a bulking phase (gain muscle, but also gain some fat in the process) then when you're done the bulking phase, go on the cutting phase (burn a lot of fat, but lose a little bit of muscle.) These phases is the fastest way.

As for diet, you have to eat more calories than you burn if you want to bulk (and get rid of the cardio, unless you're on a cut). Eat a good ratio of carbs (avoid fructose as much as possible), protien and fats, about 33% each for now. As for the fats, stick to the monosaturated and the polyunsatured fats (such as natural peanut butter, olive oil) and avoid the saturated and trans fat. DWeaver could probably give you some good food tips. Oh, and drink a lot of water! I can't emphasize that any more.

For lifting, always go slow, it provides the safest and greatest gains, especially on the negative rep (lowering of the weight). Aim for between 6-10 reps until failure (where you can't do any more reps) in controlled and accurate movements. Change up your exercise routines every 4 weeks, or else you'll hit a plateau where your body gets used to the exercises. You need to 'shock' the muscles as much as possible.

Supplements would be beneficial to any growth, such as multivitamins, whey protien (for post work out or meal replacements), and glutamine. Creatine is optional if you want additional benefits.

And finally, lay off the heroin

[FendeR`]

I have a feeling this thread is going to have at least 5 Dweaver posts by tomorrow. Anyway, I think I'll start really trying to work out soon. I've been doing a little bit of exercising with abs, arms, and some legs for a little while. But nothing very structured, and I haven't really set up a solid eating plan (I mostly just need to drink more water and eat more during meals, I get full pretty easily).

[Its_asdf]

I'm working out once in a while, but do you guys think it's ok for a 14 year old to be benching?

[FendeR`]

I'm working out once in a while, but do you guys think it's ok for a 14 year old to be benching?

You'll problably find mixed answers to that, but I wouldn't. Not worth possibly screwing up your body in some way. Personally I'll problably wait till at least 16.

[J@3]

It's like having 2 Bible threads

[cyanide]

I'm working out once in a while, but do you guys think it's ok for a 14 year old to be benching?

Like I said, go slow. Start with the lightest possible amount of weights (or no weights, just the bar itself) and see how well you can bench it. Then slowly add in the pounds (in 5 lbs) increments then you can determine what's your best range. Plus, you need a spotter, so don't bench alone.

It's like having 2 Bible threads

It's better than having "omg NBA Live Sept 6" or "No it's Sept 27!" threads

[air gordon]

where's the amatuer boby builder to field all the questions

interesting takes, cy

someone always has an opinion on which workout program is "the best" but i think for the people that have been working out for some time, they should know what workouts are the best for them individually. everyone's body reacts differently to any program

i wouldn't 'shock' the muscles as much as possible because that defeats the whole purpose of 'shocking'

as far as 'the negative', i think just as long as the weight is controlled on the negative motion you're fine. in a lot of the pulling type exercises, i find it more important to make sure you get that squeeze at the peak of the contraction. or in sets where you're focusing more on mass or explosive type excercises like clean and jerks, the negative motion is almost non existent

anywho, there's always "muscle & fitness" to refer to. great information from certified trainers, bodybuilding champions, etc

[Chris.]

WTF

I started working with weights when I was 14 years old (6'0,

6'0 im jus 5'7 anyway
well u guys may think this is stupid but i wanna improve my overall strength to help me in sports. im just a 14yr old skinny boy and wondered if there is anything i can do to improve my strength in particualar arms abs and legs. if there are any exercises i can do espcially ones without weights cos they say its not good for the body for a kid to do any weights

[cyanide]

Well, there's no best program, but whichever fits the level of training and intensity and their goals.

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

The rest is crucial for growth of muscles, because while lifting weights, you are actually damaging the muscles. With food, water, and sleep, it's being repaired and added for future "resistance."

Muscle & Fitness is ok. I personally like Men's Health a little better.

[Riot]

I don't lift any weights, I'll do pushups and situps in the morning and I run every morning during the summer and every weekend morning (including winter, but that's more like power walking).

[Rip32]

M- Rest
T- Lifting
W- Rest
R-Lifting
F- Lifting
S- 5 mile run
S- 5 mile run

Those runs are actually the only part of the workout i like. It gives you time to think and stuff and break in that new cd.

[air gordon]

men's health is ok but i don't think it's as hardcore as muscle and fitness, which is focused primarily towards exercising and nutrition. MH is somewhat like a maxim with some health tips

since my work schedule can be wacky, i don't have "set days" (mon, tues, etc). i try and work out at least 3 times a week and avoid exercising the big muscle groups on the same day.

normally it's:

day 1 back
day 2 chest
day 3 legs

normally i mix in the secondary muscle groups with the main muscle i.e- do biceps on the day of i do back, triceps on the day of chest, etc... i like to change things up though. sometimes i'll devote a day 4 soley for the shoulder, bi/tri

but if i know i have a slow week at work & a lot of freetime, i'll work out each muscle twice in one week: do days 1-3, rest, then repeat the days 1-3.

[Steve [The Spiderman]]

I'm definetly on the leaner side...

16 y.o. 5'9'' 150lbs.

I am toned but not big or anything being that I'm a runner and can't be huge....

[nbalive744]

i got some excersice machine and i do the bar pull up 10 times, the bar push 10 times, the leg extension 10 times, then the arm extension thing 10 times, the pully thing 10 times

then i do 15 pound weight lifting 10 times while on the sit up station, then i do 10 crunches on that station, onee day i do 70
then i do 10 pushups

now i g2g cuz that is what im doing right now
brb 10 minutes

[COOLmac©]

my workout scheme:

Mon- arms, shoulders
Tues-abs
Wed-chest,triceps
Thurs-basketball, jog
Fri-basketball, back and push ups
Weekends-sex and stressful activities e.g. driving 300+kms swimming and bum in the sofa.

my diet-eat anything at a moderation 3x a week. the rest of the days eat like there's no tomorrow.



damn i should have a more organized sked than this

[nbalive744]

lmao coolmac look at mine, i dont have an organization plan, just 10 of everything every day

[Its_asdf]

lmao coolmac look at mine, i dont have an organization plan, just 10 of everything every day

You know, it's not healthy to constantly work your muscles when they're sore. You can really hurt your muscles if you do that. It's better to do something different each day to give your muscles rest.

[COOLmac©]

corect. i do super repetition till i cant lift thefucking wieghtanymore. its called shocking the muscles. the next two days it will be sore. i would be happy and rest the next few days. oh yeah i'm more on toning now since i am satisfied with my bulks. i used tolerable wieghts with many many repetitions and less sets

[cyanide]

You know, it's not healthy to constantly work your muscles when they're sore. You can really hurt your muscles if you do that. It's better to do something different each day to give your muscles rest.

Not to mention, you'll overtrain, and instead of seeing results, you'll see negative results - and wear yourself out. Unless you're doing it all half-ass

[Hotshot]

Nice thread.
There's a few questions I'd like to ask the fitness gurus in here.. but before that, here's what my workout routine looks like.

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

I used to work out 6 days a week until about a month back but I find this routine more effective. 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?

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?

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?

Thanks.

[COOLmac©]

on the protien tablet issues.....i only took CENTRUM multivitamins and a .500 mg of herbal protien tablet,,,,,what suplements you gym enthusiast take?

[Fenix]

Thanks for all the tips .

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

I don't know for the rest, but when I say I do 90 lbs on the bench, then I mean 90 lbs of weights (without the barbell). I do my upper chest using free weights (the same weight I do the straight one, only divided by two). BTW, does anybody else use free weights for their butterfly excercise?

Does anybody know how yoga affects one's regeneration? I do it in the morning, every day in the week (30-45 minutes).

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?

It depends. If you want to build more muscles, then you'll have to do less reps with heavier weights, but if you want lean and defined look, then you'll have to do more reps. Although Karl Malone once said that he always does low weights for his biceps (I believe it was somewhere in the 50 lbs range), but he does 100 reps by the time he finishes. And no one can deny that his arms are frikkin' huge.

[baller status]

Monday:
(morning before school)-chest, arms, back, shoulders, abs
(off period during school-around 12pm)-chest, arms, back, shoulders, abs, thighs, calves, glutes... pretty much the legs

Tuesday: same
Wednesday: same
Thursday: same
Friday: same
Saturday: (morning) chest, arms, back, shoulder, abs, legs
Sunday: when not working i do a saturday, sometimes run around my neighborhood (4-6 miles)