is rollerblading beneficial at all?

is rollerblading beneficial at all?

well? whats it doing for me...any toning or fat burning?

Any physical activity is better than none Reults depend on if you are trying to speed skate around an ovel for 4 hours or just lazily douching around the park.

rollerblading is a hell of a workout

joy division Any physical activity is better than none Reults depend on if you are trying to speed skate around an ovel for 4 hours or just lazily douching around the park. about an hour of cruising around neighborhoods..going up some hills...going fast....very little lazy douching though

superbri007 no, but I heard that lollarblading is really good

yeees, it gives you nice tone man-glutes

will it burn any body fat, or do any overall toning? or just legs pretty much

it won't burn anything. it'll just give you an onion booty. no but seriously, if you do it with enough intensity, it could be a good cardio activity thats easy on the knees compared to jogging.

Rollerblading is horrible

great workout!

if you have to ask, then no

jackjohnson if you have to ask, then no well its definetely " a workout" since i sweat hard and can run out of breath when im skating hard. jw what it actually does for you....like if it tones or burns any fat.

could be decent cardio.. it all depends on your intensity

I used to be an agro skater. Id skate every day for 6 hours or so in the summer. My legs and abs were crazy Though I doubt youll be jumping onto any rails or crazy business like that.

Do you have to say TONE in every god damn post. NO, it will not TONE your muscle. You will lose weight, uncovering what muscle you may have underneth -- giving the appearence of TONAGE (lol?). It is good cardio though (good on the knees), depending on your entensity.

just go to a damn gym

sr20wop just go to a damn gym I can't stand doing cardio in a gym so I normally rollerblade 2-3 times per week during the summer. Yes it is one hell of a workout if you make it. Actually a girl I work with use to speedskate and her and I would go every weekend and not quit till someone gave up. Some days we would end up doing 20+ miles. If you really want some fun basically skate upright for a couple of minutes and then crouch and try and get as far of a kick as possible for a minute or so and as hard as you can. If you have a friend who bikes try and draft them. Did that with a buddy of mine who raced and I could barely breath after a couple of miles. What muscles you work depend on your stance very similiar to an efx machine. If you are low you are going to notice it more in the whole leg if you are upright more in the middle of your legs.

iwishiwascool I used to be an agro skater. Id skate every day for 6 hours or so in the summer. My legs and abs were crazy Though I doubt youll be jumping onto any rails or crazy business like that. Use to aggressive to and it was amazing how much you really had to stay constrictinged and were squeezing your abs. Especially on rail grinds.

Inline skating is my favorite cardio exercise. What muscles you work and how much you work them depends much on what kind of stance you use when skating and the intensity you skate at. Using proper speed skating form will work pretty much everything in your lower body and back. If you have paved recreation trails that you can just zone out in your skating form, that will be the best. What kind of skates are you using?

Davo Inline skating is my favorite cardio exercise. What muscles you work and how much you work them depends much on what kind of stance you use when skating and the intensity you skate at. Using proper speed skating form will work pretty much everything in your lower body and back. If you have paved recreation trails that you can just zone out in your skating form, that will be the best. What kind of skates are you using? my bauer hockey skates......thats all ive ever used since i was a kid.

I used to go through 2 pairs per season. The set that I ended with were the Razor Cults. They were nice.

Davo Inline skating is my favorite cardio exercise. What muscles you work and how much you work them depends much on what kind of stance you use when skating and the intensity you skate at. Using proper speed skating form will work pretty much everything in your lower body and back. If you have paved recreation trails that you can just zone out in your skating form, that will be the best. What kind of skates are you using? I started rollerblading 12 years ago it was a b-day present from my parents since I wanted something else to supplment my cycling. I basically have sticked with rollerblade brand the whole way. Right now I am on the Rollerblade Aero 2 got an awesome deal on them at a local sporting store that stopped carrying the rollerblade brand. The only problem I have is the boot is uncomfortable and almost makes my foot go numb but after a couple of miles almost like it breaks in and I don't have a problem. I use to have K2 and that was a nice boot. If I could take the Aero 2 skate and add the K2 boot it would have been perfect. What you got?

iwishiwascool I used to go through 2 pairs per season. The set that I ended with were the Razor Cults. They were nice. Even when i was doing agressive I used rollerblade old school with the hard plastic boot. First skate I ever owned. Had a couple sets of wheels and bearing that I would switch depending if I was doing x-training, aggressive, or even playing hockey. God I miss that skate but man it would get hot. Ton of armor on it. Tore through grindplates like it was nothing.

jshively What you got? I have the Rollerblade Lightning 09 2004 model, had them for about a year. They're a five-wheel skate, built for fitness/speed. The boot is amazing, and even after a long (15-20 mile) skate, I hardly feel like I had them on. The only downside to having skates with such a long frame is that you can't do too many 'fun' things, other than going 25-30mph. They just aren't that agile. Plus, you have to pay to play: when my bearings wore out, it cost over $100 to replace them.

You guys are making me miss rollerblading, about 10 years ago I skated just about everywhere

is rollerblading beneficial at all?

How to kick higher?

How to kick higher?

How does someone train their legs to kick much higher? I am assuming just stretching your legs out and practicing kicking would do it?

Thats one way to do it...alot of it has to do with your hips being too tight. For example if you can do the splits you'll have an easier time kicking high. Dynamic stretching helps a bit as well, but relaxed and other kinds of stretching are just as important.

All about the flexibility.

relaxed stretching first, then with tension. do both kinds of splits (side and middle). do stretch up kicks to loosen the hamstrings. practice your kicks about a million times. I dunno if this attatchment will work right, I just came back to the board, but this is me at about 19.

Maestro Nobones relaxed stretching first, then with tension. do both kinds of splits (side and middle). do stretch up kicks to loosen the hamstrings. practice your kicks about a million times. I dunno if this attatchment will work right, I just came back to the board, but this is me at about 19. That is really impressive. If I want to kick higher, should I do those stretches everyday? Or can I overexert them?

I dunno I developed the ability over about a year's time. Your body should tell you how much pushing yourself is OK. Don't let yourself get comfortable until you are at your desired amount of stretch, but let yourself reach that point gradually; don't force it. If you work for it, it'll come.

I have trained in several martial arts for quite sometime and I always found that easiest way to improve your kicking height is simply practice kicks, and stretch. Stretch not only your legs, but also your groin, hips, glutes, and sides of abs. A combination of both intensive stretches and a lot of kicking practice will get you there.

stretching is one thing, flexibility is another. So yeah, you've gotta be pretty flexible.

3 or 7

VinSVT 3 or 7

hes right. posts 3 and 7. practice and flexibility.

Socrates How does someone train their legs to kick much higher? I am assuming just stretching your legs out and practicing kicking would do it? are you in martial arts or sumpin(serious, not trying to be a dick). cuz if you wanna become an all around better fighter, there is a very slim chance that in a real world fight you will get the chance to kick someone in the face if thats what you are after. if you are lifting at the same time that can be deleterious to your flexability goals. ive lost about 20% of my flexability in the last few weeks

incubimmer deleterious ,., ohh, fancy word...i like that one

incubimmer are you in martial arts or sumpin(serious, not trying to be a dick). cuz if you wanna become an all around better fighter, there is a very slim chance that in a real world fight you will get the chance to kick someone in the face if thats what you are after. if you are lifting at the same time that can be deleterious to your flexability goals. ive lost about 20% of my flexability in the last few weeks Yeah, actually. I grew up wrestling with my older brother, then wrestled in high school a bit. Took some boxing lessons at a gym for a few months, but gave it up pretty quick. I joined up with a MMA training gym (Springfield Fight Club) a couple months back and have been into it ever since. Going to jail for fighting directly after turning 17 got old REAL fast, and I have always been pretty addicted to fighting sports. I'm going to work on getting my martial arts belts through the military (easy to do at the Reserve Center here), and was going to continue training at the MMA gym and hopefully get set up with some good fights. A few of the guys travel around and fight, so I think it will be good teaching. The reason I want to get better at kicking now is because my friends set me up fights with guys from other towns or other guys for $50 a fight, and I can't get over the adrenaline rush from the fight. My kicks are weak, and when I kick someone in the head, it usually isn't very powerful. I figure I shouldn't do too much leg weight training.

Leo95SE hes right. posts 3 and 7. practice and flexibility. Dang you seriously knew what was going on there.

As long as you continue to train your flexibility separately, leg weight training is fine, how do you expect to kick hard with weak legs? look at cro cop, he ktfo'd so many people with his tree trunk legs... you gotta weight train, just continue to practice your high kicks too!

Maestro Nobones As long as you continue to train your flexibility separately, leg weight training is fine, how do you expect to kick hard with weak legs? look at cro cop, he ktfo'd so many people with his tree trunk legs... you gotta weight train, just continue to practice your high kicks too! I'll make sure to do that then!

How often/ what kind of stretching do you do? Flexibility isn't set in stone, you can change it. There are shitloads of exercises you can do to increase flexibility, especially for legs...your #1 problem is probably your hips being too tight. How far can you go down into the splits? Being able to do the splits isn't necessary for good kicking but it will make it easier.

I should make a pictoral stretch guide

funny you should mention that http://tinyurl.com/cx2s6 http://tinyurl.com/dz4tg

nice links

Leo95SE funny you should mention that http://tinyurl.com/cx2s6 http://tinyurl.com/dz4tg the second link is not working for me. only part of it comes up

right click, save link as.

Leo95SE ohh, fancy word...i like that one no one smiley posts (had 2 add ome words in )

Socrates Yeah, actually. I grew up wrestling with my older brother, then wrestled in high school a bit. Took some boxing lessons at a gym for a few months, but gave it up pretty quick. I joined up with a MMA training gym (Springfield Fight Club) a couple months back and have been into it ever since. Going to jail for fighting directly after turning 17 got old REAL fast, and I have always been pretty addicted to fighting sports. I'm going to work on getting my martial arts belts through the military (easy to do at the Reserve Center here), and was going to continue training at the MMA gym and hopefully get set up with some good fights. A few of the guys travel around and fight, so I think it will be good teaching. The reason I want to get better at kicking now is because my friends set me up fights with guys from other towns or other guys for $50 a fight, and I can't get over the adrenaline rush from the fight. My kicks are weak, and when I kick someone in the head, it usually isn't very powerful. I figure I shouldn't do too much leg weight training. that makes more sense, shit i fight for free fairly regularly (not set up in advance tho), wish i could get $50 2 do it

How to kick higher?

thinking about starting an ECY stack V.11tybillion repost i know

thinking about starting an ECY stack V.11tybillion repost i know

I know it's a topic here every day but i wanted to get some advice. I'm doing good with my cut but would like to do better. :impatient: I think i have my diet done pretty well. im getting 2000-2500 cal a day 200-300g protein and about 70%/30% carbs/fat. I lift MWTF and 7 days befor i hit the same groop cardio on that days off and nothing on sunday, i also cheat for sunday dinners. is the stack going to help me alot of am i doing enough as is? again im happy with the results but if the stack is going to speed it up considerably ill try it. what do ya guys think? clifffs for the lazy: my diet/workout is good, is the stack worth it?

im saying if im getting my 2-3 pounds a week, is this going to increase that by any real amount?

Demize im saying if im getting my 2-3 pounds a week, is this going to increase that by any real amount? 2-3 pounds sounds a bit ghigh, the ECY does not burn the fat so much as it decreases hunger...

i think ill try it for a cycle. so what should i get? id like to go with most pure shit. links to products PLEASE

wtf dude

Demize i think ill try it for a cycle. so what should i get? id like to go with most pure shit. links to products PLEASE i went with vasapro, Mistich recomended it, alot of people are out of it ATM, I went with yohimbine from bulk nutrition, and cafiene from them aswell.

Demize i think ill try it for a cycle. so what should i get? id like to go with most pure shit. links to products PLEASE Clcik here



Demize I know it's a topic here every day but i wanted to get some advice. I'm doing good with my cut but would like to do better. :impatient: I think i have my diet done pretty well. im getting 2000-2500 cal a day 200-300g protein and about 70%/30% carbs/fat. I lift MWTF and 7 days befor i hit the same groop cardio on that days off and nothing on sunday, i also cheat for sunday dinners. is the stack going to help me alot of am i doing enough as is? again im happy with the results but if the stack is going to speed it up considerably ill try it. what do ya guys think? o clifffs for the lazy: my diet/workout is good, is the stack worth it? How much do you weigh? How much carbs and how much fat do you have per day?



I think you need more fats in your diet. Too much protein.

well i ate some pizza today lol weight= 190

just stick with your diet..

Neo22 I think you need more fats in your diet. Too much protein. I don't think he has *too much* protein at all.

should i do some e just to get bonkers on the weights once a week? one week i go bonkers on arms/abs next week legs etc ect. @ once a week will i build a tolerance?

i love teh protein, eat some raw eggs and red meat, flip out and kill some weight!

GilgaMesH I don't think he has *too much* protein at all. Compared to his fats and carbs he does.

Neo22 I think you need more fats in your diet. Too much protein. he's right, this will be an unsuccessful cut without dietary changes. you may find that you end up with less lbm/fat mass. according to your fitday log, your ratios are 10%fat, 27%carb, and 63% protein. if you're adding protein powder on top of that, the ratios are more skewed with way too much protein. you need more carbs and fat if you want to lose fat instead of muscle. even with that much protein, your body will be burning it as the primary fuel instead of releasing fat to burn.

i think you're asking for low blood sugar problems and i'd be surprised if you can maintain your current lbm thru this cut with the thermo

Well today im going to add some home made cookeis to my diet infact im eating one right now! would adding some friut and nut throughout the day get my carb/fat levels where they should be?

Demize Well today im going to add some home made cookeis to my diet infact im eating one right now! would adding some friut and nut throughout the day get my carb/fat levels where they should be? I'd go for between 60-80g of fat daily. YOU need fat when you are cutting. It should be around 25% of your intake.

vettedude 2-3 pounds sounds a bit ghigh, the ECY does not burn the fat so much as it decreases hunger... it increases lipolysis

Ceaze it increases lipolysis

Neo22 I'd go for between 60-80g of fat daily. YOU need fat when you are cutting. It should be around 25% of your intake. are you serious? for women too? i'm taking lipo 6 and i've been more concious about eating more protein and cals...but i'm still trying to cut down on my carbs/ fat. is this wrong? god im so confused

BrickTamland i started it today im pretty fucking jittery from the last 200mg of caffeine but i'm supposed to take another 200mg with ephedrine now give it a few days. my first day i was cracked out. now i can feel the energy, but i dont feel the sides at all.

thinking about starting an ECY stack V.11tybillion repost i know

ATTN: Timber

ATTN: Timber

What is your ab routine? Right now I am just doing dragon flairs and V sits with shoulders and weighted side bends with arms. I think my routine might need some revision.

ATTN TIZE how many times did your mom drop you on your head?

tize 2x less than you have never been laid

tize 2x less than you have never been laid that was so funny I forgot to laugh

Mike McShit Is this McDermott with a new name?

ACURA TL-S Is this McDermott with a new name? yeah its some dumb main forum shit btw quit quoting Tize, hes on my IL for a reason.

Mike McShit Fazle changed my name. He also did this to 404notfound. Check the archives for details. Were you involved in a thread that may or may not have pertained to a masturbating rat?

ACURA TL-S What is your ab routine? Right now I am just doing dragon flairs and V sits with shoulders and weighted side bends with arms. I think my routine might need some revision. Before this week I rarely did abs. Though most of my abs workouts consisted of variations of straight legged hanging raises. This week I'm doing them with the the back support on the dipping bar, low reps but with isometric holds at various positions. I was pretty much doing alot of pullups, almost always keeping my legs parallel to the floor. What are dragon flairs?

timberwolf Before this week I rarely did abs. Though most of my abs workouts consisted of variations of straight legged hanging raises. This week I'm doing them with the the back support on the dipping bar, low reps but with isometric holds at various positions. I was pretty much doing alot of pullups, almost always keeping my legs parallel to the floor. What are dragon flairs? Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it.

ACURA TL-S Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it. Isn't that a dragon flag??

timberwolf Isn't that a dragon flag?? Check your pm's

ACURA TL-S Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it. As I said, before working them out regularly again this week, I had noticed lately my abs being almost constantly sore despite lack of direct work. Only thing I could attribute it too is the pullups and possibly single arm pushups. Once in awhile I did like doing seated straight legged leg raises supersetted with crunches off a bench.

yeah, dragon flags



so you can target lower abs

damn why do i only have lower abs... my top two abs are the smallest... WACK... anyone have any GOOD advice

timberwolf Isn't that a dragon flag?? Damn, no wonder I couldn't find the article.

ACURA TL-S Damn, no wonder I couldn't find the article. Heh. Do you do it from a decline bench or flat? Last time I did it put alot of pain on my elbows.

I need to start whooping more ass in abs... that's a huge problem area for me

ATTN: Timber

8 months lifting progress

8 months lifting progress

this is me after 8 months of lifting.. wondering which areas u guys think i should be concentrating on now? i know my chest definetely needs work, been slack in that area bcos of many wrist/elbow injuries that affected my pressing movements im 5'7" and around 143lb (up maybe 11lb from when i started lifting).. i dun have any starting pics of myself, but i guess i can say a few years back i had the typical skinny asian body.. still skinny now but wit a lil bit of muscle :]

eat more

Looks like you need to beating a lot more. Your chest looks like your biggeset weakness, along with your arms. Your abs could use some more work. Your back and shoulders look amazing for yoru weight.

xpinchx Looks like you need to beating a lot more. Your chest looks like your biggeset weakness, along with your arms. Your abs could use some more work. Your back and shoulders look amazing for yoru weight. But yeah, I would agree with everybody else too, you need to increase your food intake. What does your routine look like though?

you need before pics to judge 'progress' and keep eating.

eat eat eat eat

Bulking time.

chest - cable flies if you can't press

my routine is always changing to accomodate for injuries i get from breaking : i was doin westside before but the ME benching was probly too heavy on my elbow and wrists... so now i switched to more of a MAX-OT style workout i guess my back and shoulders are more developed bcos i do planches, but yeh all my other parts are pretty dismal but im definetely gonna take f&n's advice n start bulking now!

impressive lats for your size.

Good job on the lats.

8 months lifting progress

Whose in the Loose skin crew with me?

Whose in the Loose skin crew with me?

Lost a significant (100lbs) of weight, and now your stuck with this loose, pudgy, loose skin..... Ill tell you, if you didnt know i lost 100 lbs, you would probably think it was a sack of fat or something. Its a huge thing for me....i dont know if it is for other people who have lost weight. I hate the sag on my stomach the most. But with it also, my muscles dont nearly look defined if i didnt have it.

Take it as a sign that you are meant to be HYUUUGE.

Loose skin crew member since 2003 Once I get down to about 200lbs, I'm gonna look into getting surgery to get it cut off.

im 19 and im on my way to 50 pounds lost total, will i have loose skin

Edghill im 19 and im on my way to 50 pounds lost total, will i have loose skin maybe, its partially determined by half fast ya drop the weight. The slower you lose it, the more time the skin's elasticity has to adapt. you should already have an idea by just looking in the mirror I dropped like 10lbs a month, which didn't let the skin adapt to my smaller body

Dragon420 Loose skin crew member since 2003 Once I get down to about 200lbs, I'm gonna look into getting surgery to get it cut off. Good luck, insurance wont cover it, i have been to a plastic surgeon already...he said it wasnt worth it...but i think it was

i have dropped 15 pounds in the past 6 weeks so i dont know, i dont see any loose yet, im hoping that im young enough now that it will come back.....i guess we will just wait and see, August 6 is my 20th birthday and i want to be down 40 by then

Dragon420 maybe, its partially determined by half fast ya drop the weight. The slower you lose it, the more time the skin's elasticity has to adapt. you should already have an idea by just looking in the mirror I dropped like 10lbs a month, which didn't let the skin adapt to my smaller body I wish i knew about this sooner..... i lost 100lbs in about 3-4 months

deznutz I wish i knew about this sooner..... i lost 100lbs in about 3-4 months DAMN how did you manage that

christophers i just take a bath in preperation H before i'm going to fuck a girl

christophers i just take a bath in preperation H before i'm going to fuck a girl

Edghill DAMN how did you manage that motivation, dedication, girls, parents... didnt see OT F&N until i lost all the weight....... No fast food No candy No pasta I was addicted to pasta....i used to eat it with noodles and butter.... but i cut a lot of food out and limited myself to at least 800 cals...

deznutz Good luck, insurance wont cover it, i have been to a plastic surgeon already...he said it wasnt worth it...but i think it was fdefinitely worth it to me too. all that extra skin just looks bad to me. I really gotta start saving up cause I want to get that and laser eye surgery too. maybe if we get enough of a crew we can get a deal

Dragon420 fdefinitely worth it to me too. all that extra skin just looks bad to me. I really gotta start saving up cause I want to get that and laser eye surgery too. maybe if we get enough of a crew we can get a deal I dont think they would give a group rate...if we all showed up wanting a tummy tuck...

when your skin is loose like that, is it also thin?

deznutz I dont think they would give a group rate...if we all showed up wanting a tummy tuck... if there's enough of ex-fatty's standing around the guys porsche/ferrari/whatever, think he'd be dumb enough to say no?

Dunken when your skin is loose like that, is it also thin? Yes, but its hard to tell between fat/skin........plus i have a distended stomach....

anybody here with lots of extra skin in single digit bf%? I was reading an interesting article about this a few weeks back, let me see if i can find it.

ok well it's not really an article but interesting anyway Dear Tom, Before I ask my question I just wanted to say thank you for all the help your Burn The Fat, Feed The Muscle e-book (and the monthly newsletters) have given me with my recent weight losses. Last summer I began a fat loss program using your e-book and it worked so well I got down to 15 1/2 stones (from 19). However, this has caused me a problem: Excess abdominal skin. I didn't crash lose this weight, it came off at the rate of about 2 lbs. per week. Now I'm unsure of whether to carry on, as my abdomen has quite a lot of excess skin - I feel like I've turned into a bloody Shar-Pei! (you know, as in the dog!) Does everyone go through this? Will the skin tighten up? I was overweight for more than 12 years. Am I going to end up needing surgical skin removal? Can you offer me any advice? I'm a medical student in the UK and my colleagues seem determined to proffer surgery as the only option - Needless to say, I would like to avoid that if at all possible... Sincerely, Mike Hi Mike Thank you for your email and congratulations on your successful fat loss Regarding loose skin after large weight losses, here's what I can tell you: 1. Skin is incredibly elastic. Just look at what women go through during pregnancy. Skin has the ability to expand and contract back to normal to a remarkable degree. 2. Elasticity of skin tends to decrease with age. Wrinkling and loss of elasticity is partly the consequence of aging (genetic factors) and also a result of environmental factors such as oxidative stress, excessive sun exposure, and nutritional deficiency. The environmental parts you can fix, the genetics and age part, you cannot. Advice: Get moving and change the things you have control over... Be realistic and don't worry about those things you don't have control over. 3. How much your skin will return to its former tautness therefore, depends partly on age. The older you get, the more an extremely large weight loss can leave loose skin that will not return to normal 4. How long someone carries extra weight has a lot to do with how much the skin will become taut after the weight loss: For example, compare a 9 month pregnancy with 9 years carrying 100 excess pounds. 5. How much weight was carried has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so much and be expected to "snap back" one hundred percent. 6. How fast the weight was gained also has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so quickly and be expected to "snap back." 7. How fast weight is lost also has a lot to do with how much the skin will tighten up. Rapid weight loss doesn't allow the skin time to slowly resume to normal. (yet another reason to lose fat slowly; 1-2 pounds per week, 3 pounds at the most if you have a lot of weight to lose, and even then, only if you are measuring body fat and you're certain it's fat you're losing). 8. There are exceptions to all of the above; i.e, people who gained and then lost incredible amounts of weight quickly at age 50 or 60, and their skin returned 100% to normal. 9. There are many creams advertised as having the ability to restore the tightness of your skin. None work - at least not in a noticeable, measurable way - and especially if you have a LOT of loose skin. Don't waste your money. 10. If you're considering surgical skin removal, consult a physician for advice, because this is not a minor operation, but keep in mind that your plastic surgeon may be making his BMW payments with your abdominoplasty money. (Surgery may be recommended in situations where it's not 100% necessary). Surgery should be left as the ABSOLUTE FINAL option in extreme cases. 11. Give your skin time. Your skin will get tighter as your body fat gets lower. I've seen and heard of many cases where the skin gradually tightened up, at least partially, after a one or two year period where the weight loss was maintained and exercise continued. 12. Know your body fat percentage before even THINKING about surgery. Loose skin is one thing, but still having body fat is another. Be honest with yourself and do that by taking your body fat measurement. This can be done with skinfold calipers or a variety of other devices (calipers might not be the best option for those with large folds of loose skin. Look into impedance analysis, underwater weighing, DEXA or Bod Pod). Suppose for example, a man drops from 35% body fat all the way down to 20%. He should be congratulated, but I would tell him, "Don't bitch about loose skin, your body fat is still high. Press onward and keep getting leaner." Average body fat for men is in the mid teens (16% or so) Good body fat for men is 10-12%, and single digits is extremely lean (men shouldn't expect to look "ripped" with 100% tight skin on the abs unless they have single digit body fat, and women low teens). Except in extreme cases, you are very unlikely to see someone with loose skin who has very low body fat. It's quite remarkable how much your skin can tighten up and literally start to "cling" to your abdominal muscles once your body fat goes from "average" to "excellent." Someone with legitimate single digit body fat and a ton of loose skin is a rare sight. So... the key to getting tighter skin is to lose more body fat, up to the point where your body composition rating is BETTER than average (in the "good" to "great" category, not just "okay"). Only AFTER you reach your long term body fat percentage goal should you give thought to "excess skin removal." At that point, admittedly, there are bound to be a few isolated cases where surgery is necessary if you can't live with the amount of loose skin remaining. However, unless you are really, really lean, it's difficult to get a clear picture of what is loose skin, what is just remaining body fat and how much further the skin will tighten up when the rest of the fat is lost. http://www.fitren.com/res3ask.cfm?compid=18&qaid=163

deznutz i lost 100lbs in about 3-4 months Wow thats extremely unhealthy. If you could go back in time would you do it any differently?

deznutz Lost a significant (100lbs) of weight, and now your stuck with this loose, pudgy, loose skin..... Ill tell you, if you didnt know i lost 100 lbs, you would probably think it was a sack of fat or something. Its a huge thing for me....i dont know if it is for other people who have lost weight. I hate the sag on my stomach the most. But with it also, my muscles dont nearly look defined if i didnt have it. MAN I FEEL YOU BIGTIME

deznutz Yes, but its hard to tell between fat/skin........plus i have a distended stomach.... dud ei have the same problem on my neck/chin its not fat BUT YOU CANT TELL

i dont have it bad



one of my friends has it really bad, dropped 100 lbs in about 6-8 months and now he's around 10% body fat, when he sits down the 6 pack is there but the skin just freely hangs over his shorts

Whose in the Loose skin crew with me?

Hmmm trouble coming up with a descent routine...

Hmmm trouble coming up with a descent routine...

I have gotten a bit out of shape, need to lose body fat and put on muscle mass... I'm about 5"10 / 5"11 @ 180-185lbs, not much muscle defintion due to body fat, when I was 165 pounds I have much better defined muscles. Anyways I used to work out every day with random breaks, chest/biceps back/triceps shoulders/legs however I hit a plateau pretty quick because I was overworking myself I've since expiremented with different routines, lately i've been doing 0 legs.. I want to do a routine for 6 days a week... Sundays I work a f'd up schedule and cant make it to the gym. I was considering Day 1 - Chest, biceps, triceps, abs Day 2 - Cardio Day 3- Back, Shoulders, traps Day 4 - Cardio, abs Day 5 - Legs, lower back, abs Day 6 - Cardio Day 7 - Off However i'm a bit edgy on doing a muscle group only once a week so i'm confused and having a hard time figuring out what I should do...... I think a muscle group once a week isn't enough, I like to get really sore then I recover usually on third day so hmmm.... any ideas??? P.S dont gimmi any shit about doing chest with tricep instead of bicep or viseversa, it makes no fucking diff; everyone does it differently and i've tried all combinations finding little difference. before, about 165 pounds now about 180

great, your avatar made me not as hungry.

lol

you gonna get hit wif the sticky stik, boyo

Too much cardio, not enough lift.

~stangzorized~ Too much cardio, not enough lift.

*decent

christophers rountine, drop down calories, drop down cardio

Whats wrong with cardio?

nothing, I just think theres a bit to much of it in his routine

hmm so maybe limit cardio to twice a week? or even once a week?

how about a rotation of Day 1 - Chest, biceps, abs Day 2 - Back, triceps, abs Day 3- Legs, Shoulders, Lower back Day 4- Cardio with random days off?

baghrhrg decent, dunno why the hell I wrote descent..

I dunno, I do cardio 3 times a week. But I am just looking for something to do I guess. :-x

Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs

mike Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows?

What's your av all about?

Ilyusha What's your av all about? A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon.

chlywly A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon. That's fuckin dope..

If you asked me I would say you should lift more weight less often. What youre doing now obviously isnt working, so how much could it hurt to go 3-4 times a week? When I started doing that I saw instant strength gains because when I was going 6 times a week I was overtraining. Maybe you should cut out some ab stuff as well, some compound movements such as squat will work your abs, so just have an ab day on a different day than your legs day. By the way, make sure you actually have a leg day. In my opinion, probably the most important day. But thats just my opinion.

chlywly Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows? pec deck: bent over row (sorta): do deadlifts.

That bent over row pic sucks ass. The bar is going too high up in the chest area.

ok cool, any good sources on doing a proper dead lift?

Hmmm trouble coming up with a descent routine...

hahaha some toolbag on myspace is using timberwolfs pic ! *NWS LINK*

hahaha some toolbag on myspace is using timberwolfs pic ! *NWS LINK*

http://www.myspace.com/index.cfm?fus...20050502222439 *NWS LINK*

IBitsyou

KetchupKing IBitsyou no timberwolf is a beanpole compared to me im like 10 brolys rolled into 1

dmaestro no timberwolf is a beanpole compared to me im like 10 brolys rolled into 1 he's probably using your pic in his myspace

what a fag.

The funny thing is he is saying timber is 11 years younger than he really is.



What a chode. This deserves OT justice.



damn, wy didn't I think of that first. I could be like Tize and pull in mad myspace bitches

ACURA TL-S The funny thing is he is saying timber is 11 years younger than he really is. that would be quite flattering

its gotta be someone from OT... unless Timber whores his pics out

nice bag over the head...

NWS link

Filmboy44 its gotta be someone from OT... unless Timber whores his pics out http://images.google.com/images?q=ab...al&sa=N&tab=wi google: abs timber = #3

man thats flattering... I wish someone would pretend to be me on myspace

deznutz nice bag over the head... Hiding my wrinkled old face. I just opened a profile on myspace.

post your link timber

http://www.myspace.com/15034000

this is the bish's other pic: with the caption: Ok. . . maybe not as sexy as my first pic . you can tell clearly it is timber from the massive traps ::

timberwolf http://www.myspace.com/15034000 I opened one to view someone elses stuff and thats about as far as I got.

someone add him as a friend and add a comment i already emailed him. what a loser.

I really think it's a joke, obviously other than the plastic bag you can see how he whited out every bit of his hair too. Honestly because who is gonna wanna meet people on myspace and come to find out your just some skinny little punk kid?

funny pic though

i sent a friend req

hahaha some toolbag on myspace is using timberwolfs pic ! *NWS LINK*

heres my bulk v what should i do?

heres my bulk v what should i do?

ok... so originally i started out weighing around 155... going into my senior year and now after working out and "bulking" i now weigh 180 give or take 2 pounds guess water weight... wondering if should start doing a cycle where i bulk for about a month cut for however long and keep repeating this cycle... not trying to get incredibly strong but i want to look good. my abs are no longer visible except a little bit at the top. should i cut for like 2 weeks bulk for a month to look good but continue to get stronger? i know i cant be completely cut while bulking and i understand that to get alot stronger i need to gain more weight by eating just dont like having a huge layer of fat over myself... makes me feel tad bit gross...

ibgettingbitchedat and ive read the stickies...

my goals as of now both long term and short term is to gradually get stronger... for example... somewhat similar to ceaze i dont wanna do like power lifting or anything of the sort. i just want to have a FULL developed body.

heres my bulk v what should i do?

Ab help w/newcomer

Ab help w/newcomer

Ive just recently started lifting and brought back my running routine (going on 3 weeks of progress now). I was dormant from the health/fitness routine for about 2 years. Im naturally predisposed to being an athletically built guy, but it seems that even though im down to 166lbs, I cant get my abs back into the shape they once were. Here is a pic of what they look like now. They can be more defined if I flex, but in thier natural state they seem a bit flabby. Im eating about 3k cal per day, working out mildly and downing about 150g of protein. Im not looking to gain alot of muscle mass, but some gains are good. I havent been cutting at all. Is there a good way to get larger abs instead of just losing the weight around them to show them more? On to the pics number 1 show the place that has some def. and good strength (natrual state in pics) Number 2 show area that is flabby and soft. No matter how much I run or how many forms of situps I do, I cant get muscel to form there. Any thoughts?

your abs ahve fat over them, you want em to be more "defined" you are going to have to loose weight, wich is not gonna happen on 3k cals a day.

vettedude your abs ahve fat over them, you want em to be more "defined" you are going to have to loose weight, wich is not gonna happen on 3k cals a day. cal suggestion for a 166lbs 22 year old who works out the basic muscle groups every day? Run about 2 miles ever other day, too. I know you guys are far more informed than I, and im open to suggestions.

notstock93 cal suggestion for a 166lbs 22 year old who works out the basic muscle groups every day? Run about 2 miles ever other day, too. I know you guys are far more informed than I, and im open to suggestions. i suggest reading those majic posts at the top of the forum labbeled stickies and deleating this thread before you get flamed to death, and scared away. or just e-mail that guy named christophers, a hoby of his is making routines and giving out dietign advice, he obnly answers PM's as he is too bussy to post.

vettedude i suggest reading those majic posts at the top of the forum labbeled stickies and deleating this thread before you get flamed to death, and scared away. or just e-mail that guy named christophers, a hoby of his is making routines and giving out dietign advice, he obnly answers PM's as he is too bussy to post. well, I searched under abs, and the threads above deal with general nutrition (which are fantastic threads, BTW) but they are geared more towards the hardcore F&N guy. at any rate, I read the fat loss guide, but im getting conflicting stories from other nutritionists (I work at a gym) about the cal intake.They say 3k calorie intake is pretty much the max for an active guy looking to lose weight, this forum says 11-12x your body waight (no more than 1,900-ish cals for me) Thats why I asked. No need to get hostile. Im already getting everything else pretty much right in that guide (sans a few grams of protein)

notstock93 well, I searched under abs, and the threads above deal with general nutrition (which are fantastic threads, BTW) but they are geared more towards the hardcore F&N guy. at any rate, I read the fat loss guide, but im getting conflicting stories from other nutritionists (I work at a gym) about the cal intake.They say 3k calorie intake is pretty much the max for an active guy looking to lose weight, this forum says 11-12x your body waight (no more than 1,900-ish cals for me) Thats why I asked. No need to get hostile. Im already getting everything else pretty much right in that guide (sans a few grams of protein) uhh well, there stuff is not working, i dont really see how anything up there is hardcore, it is all pretty straitforward and applies to anyone. Your "friends" dont know what they are talkign about.

vettedude uhh well, there stuff is not working, i dont really see how anything up there is hardcore, it is all pretty straitforward and applies to anyone. Your "friends" dont know what they are talkign about. Alright, I didnt post here to for you to condescend to me. I hear one thing, I read another. Just wanted some advice, not someone telling me that its not working. I have a hard time beleiving things that I read on the net and just wanted some informed suggestions.

vettedude is pretty much right. the bottom line here is nothing about your abs, its about the layer of fat over them. now what you knwo you need to do is lose fat, and if you look on the main page it says "Sticky: want to lose fat? L I F T W E I G H T S" and "Sticky: Basic Newb Guide to Fat Loss" so obviously thats where you'd look. if you actually read it you'd know it has everything you need to know and you wouldnt be making this thread

notstock93 well, I searched under abs, and the threads above deal with general nutrition (which are fantastic threads, BTW) but they are geared more towards the hardcore F&N guy. at any rate, I read the fat loss guide, but im getting conflicting stories from other nutritionists (I work at a gym) about the cal intake.They say 3k calorie intake is pretty much the max for an active guy looking to lose weight, this forum says 11-12x your body waight (no more than 1,900-ish cals for me) Thats why I asked. No need to get hostile. Im already getting everything else pretty much right in that guide (sans a few grams of protein) well think about that for a second. does it make sense that a flat amount of 3000 calories would be some kind of special fat-loss limit for any active guy? Why would the numbers be the same for someone who is 150lbs vs someone who is 250? Your calorie requirements are based on your size, and then fine-tuned based on your genetics. So you start at 11-12x bodyweight, track your results, and adjust up or down from there.

Chris3G well think about that for a second. does it make sense that a flat amount of 3000 calories would be some kind of special fat-loss limit for any active guy? Why would the numbers be the same for someone who is 150lbs vs someone who is 250? Your calorie requirements are based on your size, and then fine-tuned based on your genetics. So you start at 11-12x bodyweight, track your results, and adjust up or down from there. THAT is the kind of answer that makes sense to me. I have no nutritional background, so the things that are painfully obvious to everyone here dont even occur to me. Thank you very much for helping me see. Im going to start on a 1,900 cal/day diet and continue my current "mild" routine.

you could crank up that "mild" routine to "vigorous" and burn more calories!

ryazbeck you could crank up that "mild" routine to "vigorous" and burn more calories! I may do that, but right now im audtioning for a part that requires me to not be overtly athletic looking. I don't want to endanger my chances of landing a part if I can help it.

Ab help w/newcomer

Post your MOST and LEAST worked out areas

Post your MOST and LEAST worked out areas

Most - other than forearms indirectly, shoulders Least - abs and calves

Most: back & Grip Least calves biceps

most: lower back, posterior and hams (I love to deadlift) least: forearms

most: tris, shoulders least: hamstrings

most: tri's least abs/chest, because my bench sucks

i dont train abs as much as i should but i just started

GTPBR most: lower back, posterior and hams (I love to deadlift) least: forearms but replace forearms with traps

Most: pretty much all lower body (besides calfs) Least: calves abs I <3 squats

most: hams, quads, pecs, tris, delts, post. chain, lats, traps least: biceps and the pen0s.

Most :Tris (just because they are worked in so many exercises that don't target them) Least: Forearms (never, unless you count gripping DBs and barbells for various exercises)

Most: back, quads/hams Least: calves, biceps

most:abs least:forearms, calves

Spyde|2 "Why did Lisa dump me? Is it because of my small calves? They're the hardest place to add mass!" /Milhouse Most: Chest Least: Everything else

most: back least: penis

Most: Legs (squat) Least: Calves

most:lats least:chest(cant bench or fly cuz of bum shoulder )

Most: Chest Least: Legs (i run a lot, and have genetically large,strong legs)

Post your MOST and LEAST worked out areas

fuck getting hurt-

fuck getting hurt-

Man, I'm dying here... I broke my wrist in two places snowboarding at the end of Febuary, and I can't do shit for my upper body! I've been doing legs twice a week and some variation of abs everyday, but it's not enough!! I can't work out UB for 2 more weeks, and then it's light weight... My co-worker, an occupational therapist (I work in physical therapy), said it'd be another 3 months before I get back to where I was. Bullshit, I'm making it 2 months... As stated, FUCK getting hurt. Cliffs: me whining. Oh, BTW, I've never broken anything in my life since this...

yea i snowboard every week. really sucks boarding on lifting days, especially when you take a hard fall. like i did when tried jibbing a volkswagen last week.

I know how you feel as I type this with one hand.

I just take it easy and ride like a pussy

Leb_CRX I just take it easy and ride like a pussy yea but the seasons almost over go hard or go... lift

tize i broke my shit snowboarding in 7th grade, havent been back since. Yeah, I don't plan on going again- I live in CO, but it took me 22 years to try it, I think I can live without it!

Leb_CRX I just take it easy and ride like a pussy my new best friend

fuck getting hurt-

Medical Journals

Medical Journals

I want to do some research on certain functions of the body, does anyone know any links to "medical/research journals" that are official and of good quality? I can't seem to find any for some reason...

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?DB=pubmed

pubmed.com

okay, thanks, anyone know any respectable books (not like 6 min abs or anything)? Strength training, muscle building -- anything?

Medical Journals

Genetics?

Genetics?

Or am I some kind of freak I'm 19, 5'7" and I weigh 145 lbs. I don't know what my body fat is. I am completely ripped though. I wouldn't lie as I want a legitimate answer, and I'm obviously not doing this to brag, but I'm really cut. I have never really worked out, and the only sit ups I have done were the ones I had to do to pass PE in HS, but I have really defined abs. Only recently have I started working out, I first started benching 130 30 times in sets of 10, and in a month I can comfortably bench 170 30 times and not get sore. My diet is terrible, whatever cereal is in the cupboard for breakfast, fast food/occasional deli sandwitch for lunch, and anything from spaghetti to steak for dinner with random snacks inbetween. I don't maintain a healthy diet at all, for now. Anyway, my main question is, is this genetics? I know not everyone can eat what they want, when they want and still ahve a body like mine. Is it all metabolism? I'm also kinda new to the working out thing, does anyone have any useful links to workout routines? I mainly want to do my upper body, but I want to keep my legs in proportion. Thanks in advance

uhh why are you doing 30 reps and 10 sets for bench. 300 reps on bench for a workout?

I don't know what the fuck I'm doing to be totally honest.

read the stickies. it is genetics that you got owned with such a short stature.

joy division read the stickies. it is genetics that you got owned with such a short stature.

you arent special you are skinny

joy division it is genetics that you got owned with such a short stature.

riiiight

what a gay thread

lol

DCCapen yea, you're a twig Uh, no shit. Why do you think I asked for advise?

i'm not sure i believe the 130 bench 30 times for sets of 10 at all when you first started working out at your size

What I meant was I put up 130 30 times, in 3 different sets, or whatever they're called. As I said before, I don't know what I'm doing.

Like 10 - 3 minute break - 10 more - 3 min - 10 more

A true freak of nature! 145 lbs RIPPED do your friends call you DIESEL and SWOLE?

P7 What I meant was I put up 130 30 times, in 3 different sets, or whatever they're called. As I said before, I don't know what I'm doing. yeah. what you said before was 130 lbs 30 reps for 10 sets...which means you would have done it 300 times. i understand you now

SteveO A true freak of nature! 145 lbs RIPPED do your friends call you DIESEL and SWOLE? dude i'm crunk but this is funny shita

+1 for more Bench Press, Curls and Ab workouts...

I don't know about you guys, but I'm obviously not doing this to brag, but I'm really cut made me laugh a little.

SteveO A true freak of nature! 145 lbs RIPPED do your friends call you DIESEL and SWOLE?

Gutrat I don't know about you guys, but made me laugh a little. me too. I immediately had the urge to quote it.

I guess I'll take my questions to a legitimate forum from now on.

this forum is legitimate. if you didnt post a bunch of BS for us to laugh at then we wouldnt make fun of you. i think your question was better off i'm really skinny and defined and i started working out and my bench has gone up and i have a shitty diet. how do i stay so skinny? is this genetics?

I wonder if he gets lots of girls.

ryazbeck this forum is legitimate. if you didnt post a bunch of BS for us to laugh at then we wouldnt make fun of you. i think your question was better off i'm really skinny and defined and i started working out and my bench has gone up and i have a shitty diet. how do i stay so skinny? is this genetics? your age. i ate TONS everyday, anything and everything, maybe like 4000 calories or somehting very high, my diet wasn't clean, lots of jack and mcd, drank a lot and smoked, etc. my body fat was 12-13% and had six pack.. and im a female. its not like that for me any more. obviously, many years have passed by.

Genetics?

Here is my deal, anyone with any knowlege on body structure...read this

Here is my deal, anyone with any knowlege on body structure...read this

Ok, I wish i had pics to tell the story.... My upper chest is fine, i can see improvements (line down the middle) and my "pecs" developing nicely...my arms are fine, my legs are fine.... The problem comes with the lower chest/ "triangle groin area" It looks like i have ample amounts of fat around these areas....but i am the healthiest eater around plus i work-out everyday and i am petty freakin active walking around.... is cardio my answer?

wont go away until you cut

If you have fat around your belly, you need to lose it, and you can't spot reduce. Eating healthy != weight loss. Cardio, eat less, and try some abdominal tightening exercises (google).

gyno?

Groin gyno.

2lowintegra gyno? YES! gyno on his abs! BRILLIANT!lc

jonno YES! gyno on his abs! BRILLIANT!lc that's my excuse

ralyks Cardio, eat less, and try some abdominal tightening exercises (google). ^^^ By 'lower chest', do you mean abdominals/obliques? It sounds like you need cardio and core exercises.

do squats on an exercise ball-its a wonderful core exercise =/

You've been on F&N forever dude, would've thought you'd know by now that the only way to get rid of fat is to cut it (and belly / lower torso fat is the last to go).

toconnx You've been on F&N forever dude, would've thought you'd know by now that the only way to get rid of fat is to cut it (and belly / lower torso fat is the last to go). yes, i just vented

Here is my deal, anyone with any knowlege on body structure...read this

Am I working too hard or too little?

Am I working too hard or too little?

Day 1 - Chest, Tri's Day 2 - Back, Bi's Day 3 - Shoulders Day 4 - Legs Day 5 - nothing Repeat My question is, do I need to to work those muscles more often than once every 4 days, or is that fine? If anyone wants to post their routine, that'd be cool. Thanks Broly Crew

adrunkgerbil Day1- Abs, curls bench Day2- abs curls and more curls Day3- abs curls bench Day4- abs Day5- Bench and curls

shadowx My question is, do I need to to work those muscles more often than once every 4 days, or is that fine? If anyone wants to post their routine, that'd be cool. depends on a lot of factors... how much volume, are you going to failure or using submax weights, what your body can handle, how much you eat and sleep, etc

Am I working too hard or too little?

My routine...critique wanted (long)

My routine...critique wanted (long)

Any thoughts, suggestions? Monday: chest, abs & tri dumbbells - 4 x 8 incline dumbbells - 3 x 8 decline on cable machines - 3 x 8 fly machine - 3 x 8 burnout bench - 1 x 21 various abs (depending on day) skull crusher (lying) w/ bench bar - 3 x 8 one-handed pulldowns on cable stack - 3 x 8 overhead rope pulls on cable stack - 3 x 8 dips - 2 x ? (usually about 25 - 30 first set, 20 - 25 second set) Tuesday: back & biceps pulldowns - 4 x 8 seated row machine (don't know what it is called) - 3 x 8 dumbbell rows - 3 x 8 lower back machine - 3 x 8 pullups - 2 x ? (usually 10 first set, 6-8 second) traps - 4 x 8 bench bar curls - pyramid sets (1 x 12, 1 x 10, 1 x 8, 1 x 10, 1 x 12) seated incline curls - 3 x 8 concentration curls - 3 x 8 hammer curls - 3 x 8 (immediately following each set, lighter dumbbells ~20lbs used for making circular motions) Wednesday: shoulders, abs & tri military press - 4 x 8 lateral raises - 3 x 8 front raises - 3 x 8 reverse fly? (don't know name) - 3 x 8 various abs (depending on day) skull crushers w/ curl bar - 3 x 8 triangle bar pulldown - 3 x 8 rope pulldown - 3 x 8 dips - 2 x ? (see above for # reps) Thursday: legs leg press - 4 x 8 extensions - 4 x 8 curls - 4 x 8 calf press - 3 x 12 calves on leg press machine - 3 x 15 Friday: chest, abs & biceps bench - 4 x 8 incline bench - 3 x 8 decline bench - 3 x 8 flys - 3 x 8 various abs (depending on day) bench bar curls - 3 x 21 (7 wide grip, 7 narrow, 7 normal) incline bench curls - 3 x 8 superman curls (what I call them) ->use 2 weight stacks, curl with upper arms parallel to floor, bring hands toward head, like a typical flex pose... - 3 x 8 hammer curls - 3 x 8 (w/ afterward as on tuesdays) Saturday: legs squat - 3 x 8 rest is same as Thursday minus the leg press So that's it. Comments? Suggestions? I am always looking to make it better. FWIW, I am ~6'4", ~185... thanks E

seems to be overtraining to me..dunno..

I am just glancing at it and I will give my .02 later. But you have way to many sets to per day to be working a group twice a week and you need to vary your rep scheme.

You need to give your muscles more time to rest. You're overtraining and probably working against yourself. Take it back a notch and work each muscle group once a week. You shouldn't be at the gym working out every day.

Yeah first thing that popped into my head was overtraining. What are your goals? What's your diet like?

holy overtraining batman

Thanks for the input guys - I was beginning to suspect that I was overtraining some. My goals at first were the typical: get my bench to 300, and look good. Got to 300 a couple of weeks ago, and I look good, but after that my goals changed to being more fit, so I think that I am going to take up swimming 2x/wk and drop off to working each group 1x/wk...my diet is, at best guess ~4000 cal/day; I have a super high metabolism, and I know that this is not really high if I want to be bulking, but I don't really want to bulk too much; I am tall and lean, and I want to stay that way, but muscular...any more help? Thanks guys. E

bump? I still want some more feedback

It's only about 24-6 sets a day... hardly overtaining it seems. I posted a routine where it was 20 sets of mostly 10s and no one thought that was even close to overtaining. If you are worried about overtraining though just knock off a lift a day.

thanks man - really appreciate the feedback - and to the gym I go...

My routine...critique wanted (long)

Hi, Six pack is the goal here.

Hi, Six pack is the goal here.

Hey F&N I'm 6'3 211 ib's last i checked i was 15.4% body fat, i know its horrible, i need to tone up, i've been lifting every other day, I'm focused on working on my abs, what i eat and how i eat are my two major concerns. I eat three times a day, in the morning i have strawberries and bananna shake. I keep my calories low, i exercise daily run a mile every other day. Any suggestions? I haven't done any intense crunches or sit ups, I think i'm doing them totally wrong anyway. thanks for your help

Run for your life.

Start doing HIIT and keep lifting. Burn more calories than you eat.

awful diet..... eat protein

the knowledge you seek can be found in the stickies go forth towards enlightenment

shastaisforwinners the knowledge you seek can be found in the stickies go forth towards enlightenment

heh. he said the word "tone"

I think u are going to have to do longer cardio sessions then running a mile.

kodiak I think u are going to have to do longer cardio sessions then running a mile. I'm in the process of starting a work out. I just do this for kicks

HIT! do it!

go_duke21 Start doing HIIT and keep lifting. Burn more calories than you eat. I've heard this advice more then once. Sounds about right, easier said then done. Burn more calories than you eat? is that healthy?

The rest of the day i eat whatever, i need a steady diet with protein. I'm searching forums for links for good protein.

Tropic Burn more calories than you eat? is that healthy? It's fine within reasonable bounds

Tropic Burn more calories than you eat? is that healthy? you do realize.. that you burn calories by just sitting around throughout the day...... right? you dont need to burn off 2000 calories or whatever while working out

GIMME TEH SEX PAXX!!!21lc

Tropic I've heard this advice more then once. Sounds about right, easier said then done. Burn more calories than you eat? is that healthy? You realize that sitting on your ass you burn anywhere from 1500-God knows how much depending on the person. You have alot to learn, but it doesn't really matter because if you are only trying to get abs you are undoubtedly doing it as an attempt to get more pussy into your otherwise miserable life and as such will be giving up in the near future.

Atenza6i heh. he said the word "tone" ha ha ha NOT ON THIS BOARD! It kinda goes like this: running you will burn calories while running and shortly there after. LIFTING - wit teh biggah muscles, you will burn calories all day and NIGHT...therefore more fat loss.



6'3 211 @ 15% is not horrible. That's about where I am and you can see some ab-age.

Oh by the way, you're a tool

ACURA TL-S You realize that sitting on your ass you burn anywhere from 1500-God knows how much depending on the person. You have alot to learn, but it doesn't really matter because if you are only trying to get abs you are undoubtedly doing it as an attempt to get more pussy into your otherwise miserable life and as such will be giving up in the near future. great post. abs != pussy at least not any pussy that I'd want..but if you're looking for an STD infected cumrag whore..then go for it

Atenza6i heh. he said the word "tone" I think, and im serious, every single "new" member that started posting in the last month has used the word "tone" in their posts.

IB130lbbagofshit

8 minute abs.

man the nerve on some noobs. my friend came up to me and asked if he could work out with me during spring break. he takes out 1ad pills and says he wants to take them for 2 months and then stop. his exact words were "I want to gain muscle and then just stop working out." I looked at him and didn't even say anything. just left.

Hi, Six pack is the goal here.

bioelectrical body composition

bioelectrical body composition

Theres a college coming to my gym doing bioelectrical body composition tests for 2 dollars, is this the same shit as though trashy bodyfat scales, or is a little more accurate, the real question is would it be worth the two dollars, it says the procedure takes 5 minutes, if it was just the scale I'd think it'd only take 5 seconds

Maybe they put electrodes on various body parts... kind of like the multiple point caliper test?

most of the ones you grip or stand on all ask for age/height etc. There not doing shit other then a math equation and making you think there using electricity. My gym had a really expensive one and I was a 6 pinch calipered 4% 3 days from a show and this thing read me at 11%. CRAP!!!!!!

it's just two bucks dude

well, i would think they could calculate the resistance of your boddy, but thus us not accurate, as skin is less resistave than fat, i believe.

nic379 it's just two bucks dude the man has a point

PurEvl the man has a point man?

nic379 man? oh crap...that was before the other post i think...im on 25 carbs give me some slack here

PurEvl oh crap...that was before the other post i think...im on 25 carbs give me some slack here it's cool i'm having a shitty day as well

Well true, but if it's as shitty as the scale it's not worth two cents or the time

How effective, are soundwaves for judging bodyfat? My roommate said thats what they used when he was swimming, it said he was 4% with 0 abs showing.

PurEvl most of the ones you grip or stand on all ask for age/height etc. There not doing shit other then a math equation and making you think there using electricity. My gym had a really expensive one and I was a 6 pinch calipered 4% 3 days from a show and this thing read me at 11%. CRAP!!!!!! Your bodyweight and height and age effect the equation used in figuring your body composition, the electrical signal isnt' everything. My college gym had a handheld electrical thing. Just slightly changing how strongly i gripped would throw the readings off a few percent. Getting my hands wet before using it would really fuck things up

drunknmunky How effective, are soundwaves for judging bodyfat? My roommate said thats what they used when he was swimming, it said he was 4% with 0 abs showing. No dunk tank, no care.

bioelectrical body composition

Muscle strength imbalance?

Muscle strength imbalance?

I notice my right side is stonger than my left, specifically chest and arms. Which is the recomended methods to effectively correct this?

mmm use dbs... just focus on evening everything out

During situps my I feel it more in my left abs..and left lower back for deadlift

Muscle strength imbalance?