(I think I posted this before, but eh)

When you wk out you basically are damaging your muscles, and when your muscles heal from the damage (48hrs) it gets stroger.

By working the same thing every day you are just damaging your muscles over and over with no heal time, and that can lead to some nasty injuries. And if you never get injured, it still will slow down your progress a LOT.

then how come abs everyday is ok?

I wouldn't do abs everyday....

But would it have any NEGATIVE effects? would it do anythin worse than worse than every other day? Would it be better than every other day?

ugh....emil its best to do abs 3 times a week...thts the max. one time a week is fine...you should not do abs 5 times a week. i dont even know how u do each muscle group 2 times a week....if ur workout is good u should not be able to do its for...3-5 days.

abs are used in many things and they are a big muscle group, so we can train em more often than other. calves are the same as abs...and i dont get ur last question. emil u shouldr eally get AIM so we could talk u fool!

Well, it depends on how strong your abs are... Any Body weight excercises can be done every day... but if you are talking about weighted situps or pushups, don't do that every day.

even doing normal situps isnt reccomended. but its nnot that big of a deal ya know.

Does bench pressing slow down your growth? I was at the gym n me n a couple buds were doin some bench pressing and a trainer walked by and said that we shouldnt be doin it cuz were not done growin.. :unsure:

building muscles with weights can sometimes prevent them from stretching out (which happens when you grow). heavy weight lifting can stunt growth before you've pretty much finished growing.

no, lifting does not stunt ur growth, use proper form and u'll be fine.

Well, I have recently got back into the swing of things. I have been going to the gym alot recently, and I am feeling really good... Sore, but the good kind of soreness. I have a new routine which I am starting tomorrow. Here it is :

Sunday : Legs

Tuesday : Chest

Wednesday : Shoulders

Thursday : Back

Saturday : Arms


My Leg workout looks like this :

2 sets, 20 reps of light weight leg extension
4 sets, 10 reps of close stance hack squats
4 sets, 10 reps of high weight thigh press
4 sets, 10 reps of hamstring curls
4 sets, drop sets (max, half of max, half of half) of leg extensions
4 sets, 10 reps lunges


My Back workout looks like this :

4 sets, 10 reps of wide grip lat pulldown
4 sets, 10 reps of bent over barbell rows
4 sets, 10 reps of max weight dead lifts
4 sets, 10 reps of t-bar
4 sets, 10 reps of bent over dumbbell rows


Yep yep... I just started going to the gym with one of my good friends, who knows just about everything related to working out and nutrition and stuff. He is recooperating from a torn chest muscle, so he is basically my trainer until he can start doing upper body workouts.

I find that fatigueing the main muscle before you start works out very well. Leg extensions before quads, peck deck before chest, etc. I will post my other workouts if you guys want... But I have to wait until I do them before I post it! lol.

Might as well post my workout routine. This is a typical workout week year-round. Cross Country and Track give me harder workouts than this. For summer and winter, this is my basic plan of attack:

Monday: 5-6 miles of medium-paced running, 500-700
assorted crunches, 4 sets of 20 push-ups

Tuesday: 3-4 miles of fast-paced running, 200-300 of
weighted crunches, assorted weight room things
(bench, curls, tricepts, etc)

Wednesday: 5-7 miles of slower-paced running, 500-700
assorted crunches, 4 sets of 20 push-ups

Thursday: 4-5 miles of medium-paced running, crunches
optional, assorted weight room things (bench,
curls, triceps, etc)

Friday: 4-6 miles of slower-paced running, 500-700
assorted crunches, 4 sets of 20 push-ups

Saturday: 7-13 miles of medium-paced running, at least 250
crunches, weight room optional

Sunday: lower mileage running is optional, crunches
optional, weight room optional

Any suggestions?

That wounds cool I guess.. Looks like you aren't too serious about gaining muscle, because you want to stay trim for running (correct me if I'm wrong).


Hey, if you guys want a great chest workout, here is what you should do :

Three supersets...

1. Flat Bench Press, then cable crossovers
2. Incline Bench Press, then pushups
3. Incline Flyes, then dips.

This works so good, and you really feel it the day after. Do 4 sets of each superset, and between 8 and 12 reps in each weight exercize. For the body strength ones, perform them to failure.

I dunno what any of those are cept flat bench press .. wanna describe them for me? :d cuz i really gotta work on my chest...

Incline bench press is like the bench press, except you are seated, and on a bit of a backwards slant.

Incline flyes are when you have a dumbbell in each hand, and you spead your arms to your sides, and bring them back in.

hey i am using a similar split joeiss...if i could i would reccomend to you that you should add a couple rest days...you would be overtraining if you didnt. 3 days is the most you should go w/o taking a rest...

make it into:
shoulders
arms
legs
rest
chest
back
rest
startover
and nice back workout!for the leg workout, i saw hack squats...axe them and add in real squats, not smith machine either.

if you guys want i can post my journal of what i do etc in here, but i thought the thread died. heen is the all knowing weightlifting man lol...joe could you post ur stats?and what weights you lift and stuff...thanks

also on that chest workout...axe the pushups in that superset..pushups are not very effective, they dont make you grow alot at all...and i would suggest doing 1-3 more exercises for that workout too...meh

Pushups aren't used for mass, they are used to fatigue the muscle. And yes, tomorrow I am doing my chest workout with my "mentor", so I will post what I did tomorrow.

And its good that you read my post, Shiz... If you look closely, you will find that I do have two rest days, Monday and Friday.. lol.

I did legs today (I am one day behind schedule), and we added in Power Squats inbetween the hack squats and leg presses... Boy oh boy, Power Squats are phenominal. I only did one plate on each side, but if you go ALL THE WAY DOWN, then burst up, it is one hell of a workout.

yeah squats kill me...release the most growth hormone of any exercise too, so in essence they help build ur whole body. too bad my leg workouts suck or are non existant cause i cant go to a real gym yet...my weights are too low as well...grrr

but why in the hell would you do pushups to fatigue the muscle mid workout?generally, people do it in the begining or end of their workout for a warm up/burnout. meh

I will explain to you tomorrow... LOL.. I have to ask my teacher... heheh.

lol...whys ur teacher to special? :confused: heh...sorry...dont mean to sound like an asshole...but i kinda started getting obsessed with lifting over the last few months

and its weird cause im not really big...so ppl think im crazy even though i really know what im talking about...one day guys, one day lol....i really need work on my diet...on a bulk right now. but not a proper one...just eat whatever i want thats healthy

My friend has been injured for like the past three months, and all he has been doing is researching nutrition and exercize. So he knows what he is talking about.

And I know what you mean, man. I dont don't know everything there is to know about weightlifting... But I do know quite a lot of the basic things... So people at school are always like "how much can you do in this? how much can you do in that?".. but I am weak, lol.

yeah its kind of anoying...i know 100X as much as anyone of them...but then they are like why arent you huge then but i am?

damn football players...never make friends with em lol

well...if u ever have a question....im here lol...i know too much about this junk and now my family and friends think i wanna be a body builder...gah

Exactly, I'm not looking for bulk. I'm a runner. I love to run. I need good abs, good legs, good arms, but not too much of one. It's one of those delicate balance areas. So that when I run, one part of my body doesn't get tired faster than another.
For instance, back a couple years ago, I totally ignored my arms. That was my biggest mistake ever. I would get 3-4 miles into my run and my arms would get so tired, I could barely lift them. It really hindered my developement as a competitive runner. But, these past two years I've balanced out my strength and now I can go 8 miles without one muscle group getting more tired than the others.

I often see too many people totally bulk up in one area, then just ingnore all the other parts. Then they get all unproportional with their body. That can be really bad for you if you compete.

:(

Some people are just built BIG. If I was thin (skinny), with my height and build, I'd weigh about 180-195lbs (no joke). With average muscle mass and body fat percentage, I would be about 220-235 lbs. With the extra muscle mass and little big of extra fat I have on my body, I'm currently 252lbs and if I dedicate to tackle (my current position on my football roster...I'm also 3rd tight end) I would have to beef up quite a bit more to go places (high-end University ball). I'm looking to stay a lighter, quicker right tackle, and then try my hand at tight end for University.

My fellow O-Lineman are completely different than me, it's pretty funny. Our center is 5'9 280 lbs...he's a fat (and surprisingly stong) mother f*cker. Our two guards are like 5'10, 5'11 260 lbs and they're damn slow. I'm always one step ahead of them off the line. The left tackle is bigger...like 6'1 275, and is a more athletic build than the other guys...but he's still much slower than me, and he isn't 'mean' enough on the field.

And then we have our number one tight end who is simply a slightly out-of-shape wide receiver. He's still a bit quicker than me, but he's only like 6' 180lbs. Honestly...he's too small to block well and doesn't quite have the speed to be a deep passing threat. He's good for 5-10 yard crossing routes, but then can't break any tackles. Last practice I played tight end, I caught a 30 yard corner route pass when I literally jumped above the DBs and brought it down...it took them another 11 yards to take me down to the ground :lol: And on quick-hitters, I always gain an extra 5-10 yards after initial contact.

Anyway, enough about my little football update :p

damn...stu, post your name, so when you get to the ncaa or nfl i know who you are lol...then i can get an autograph...tight...free tickets maybe?

Damn stu .. all those guys are huge.. Im currently 150 pounds and 5'8 or 5'7... but i got really small legs n i hate it... guys there say im not sappose to do most of the leg workouts because its not good for my growth :unsure:

and umm.. also... yoda you can run fricken 8 miles? damn.. at best i can run 5.5 miles but it takes me really long... without a break that is.. but then again i dont do it competitivley.. but i do like running.. :)

Haha Stu...When I played football, our line went like this...Left tackle was about 5'10, 225 pounds, left guard about 5'9, 180, center was 6', 160 pounds, right guard (me) about 5'10, 180, and right tackle, I forget, but nothing much over 200 pounds...As you can see, we weren't the biggest team around, but we do play in the second smallest state in the country, so what can ya say. We still finished 4-5 though...

emil that is horse ****...

lol Germy...that O-Line would be eaten by the D-Line I saw on Sunday

Our first game was this past Sunday, and it was up north against this farm-area team...and let me start out by saying, they grow 'em BIG up there. I am fighting injuries, but I was well enough to play...head coach didn't start me because he wants me to play for the long run. I was pissed, so in the 2nd quarter I mentioned to our Defensive Coordinator (really cool, intense guy) that I needed to get out there. Now, seeing as though I've never played defense, I wasn't expecting him to throw me in on that side of the ball...but he did. "You're not playing on offense?!?" he said to me. I was like "nope..." (I somehow forgot to mention the reason why I wasn't playing ;)) and he was like "sh*t...can you play defensive end?". And I was like "Uh...sure". He quickly ran through a few plays so I could have SOME idea as to what I was doing out there, then he literally shoved me onto the field. I looked at the other team's O-Line and was shocked...I had never seen so many guys bigger than me. Their O-Line must have averaged 270-280lbs. In fact, their entire team was big. I didn't really have time to think of anything, so on the first play I watched the snap and charged in between the tackle and tight end where I was prompty double-teamed and smacked in the head by someone's forearm. I plowed them back as far as I could and saw a blur (running back) run to the outside. I spun off the block, but couldn't come near to the runner. Apparently I "owned my gap" and did exactly what I was supposed to do though...our 'University of Toronto' Middle Linebacker took the runner down after a gain of less than 2. As the game went on, I found myself playing defensive end, tight end (one catch for 12 yards, w00t!) and a bit of special teams. Needless to say, I was dead tired afterwards.

What a game. Sure, my body feels like crap and is covered with bruises and scars...I limp without an ankle brace and my shoulder still hurts from a week ago...but the football season has started and I absolutely love it. Practice tonight, Thursday, Saturday...first regular season game on Sunday. Bring it :D

Some months ago, I did a lot of push-ups and sit-ups, untill I was pretty pleased with my muscles.

Now I do some though exercises every now and then, just to keep myself in shape. And I want to improve my abs, working towards a sixpack. :)

i can bench press 8000 thousand pounds

(yes, i realize that says thousand twice, this is just a sad attempt to bump this topic cuz i like it :D)


and no i dont have anything constructive to say

Haha. I can bench 8000 thousand pounds too........just not all at the same time, lol :D.

Yeah Mush, 8 miles is a pretty standard ammount to run if you're in Cross Country, or even [long distance] Track.

Re: Working Out
 

Well, starting this Saturday, I am gonna start a new program and diet.

Saturday: Arms (cardio)
Sunday: Legs
Monday: Rest
Tuesday: Chest (cardio)
Wednesday: Back (cardio)
Thursday: Shoulders and Calves (cardio)
Friday: Rest (cardio)

Lots of cardio.. I expect do do it 4 times a week.. I doubt I can pull off the 5 times. I am also going to buy some glutamine and protein for use after the workout!

I am also going to be eating balanced meals.. and I hope to lose about 8-10 pounds of fat over the summer.. Go me!