Working Out

[TheGame]

Originally posted by Mushlafa
then how come abs everyday is ok?

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.

[Shiz]

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

[Mushlafa]

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..

[Perfect Stu]

Originally posted by Mushlafa
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..

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.

[Shiz]

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

[Joeiss]

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.

[Yoda9864]

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?

[Joeiss]

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.

[Mushlafa]

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...

[Joeiss]

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.

[Shiz]

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

[Joeiss]

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.

[Shiz]

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

[Joeiss]

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

[Shiz]

lol...whys ur teacher to special? 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