No muscle pain the next day means I am not working out hard enough?

No muscle pain the next day means I am not working out hard enough?

Initially when starting back at the gym (after a month or 2), I would feel that really nice muscle pain. However after a week or 2 it would go away and never come back again as long as I routinely went to the gym...does this mean I am not working out hard enough? I want to feel that damn pain.

kingrukus does this mean I am not working out hard enough? No.

ok thanks

What Ceaze said :P Soreness after workouts isn't an adequate indicator that you had a good workout. As long as you're progressing- more weight, more reps, etc- you're doing fine.

if i dont workout hard enough i dont get sore, only goes for my chest, lats, quads and butt. i randomly get sore in my arms and shoulders

Are you taking any supplements? They can aid in loss of muscle fatigue. I really haven't felt any pain after a work out in a few years.

no supplements here. i think i get sore because i dont eat enough because im so poor.

Mike4831 Are you taking any supplements? They can aid in loss of muscle fatigue. I really haven't felt any pain after a work out in a few years. No, no suppliments other than taking Whey occasionally (which I am going to start taking everyday).

ryazbeck no supplements here. i think i get sore because i dont eat enough because im so poor.

kingrukus No, no suppliments other than taking Whey occasionally (which I am going to start taking everyday). Careful, I hear that stuffs toxic to your kidney. Make sure you've done atleast a year of research before starting on that crap.

ralyks Careful, I hear that stuffs toxic to your kidney. Make sure you've done atleast a year of research before starting on that crap.

ralyks Careful, I hear that stuffs toxic to your kidney. Make sure you've done atleast a year of research before starting on that crap. my kidneys *ACK* FAILING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Lylemcd I would strongly argue that DOMS is a pretty worthless indicator of muscle damage. Just too much variance there and any researcher who used something so subjective would be doing a pretty bad job of it. Resercher: So, are you sore today? Subject: Yup, my hips feel like I'm a hooker who serviced the fleet last weekend. Researcher (makes mark on clipboard): Yup, he's got that thar muscle damage. Sorry, that's crap. Lyle .

ralyks Careful, I hear that stuffs toxic to your kidney. Make sure you've done atleast a year of research before starting on that crap. Are you serious

Whey protein is dangerous unless taken in VERY small doses.

No muscle pain the next day means I am not working out hard enough?

How do I permanently remove a hair?

How do I permanently remove a hair?

I wasn't sure exactly where to post this question but i figure this forum is the most appropriate where I may get serious replies. I basically have this one single hair growing on my right arm that is long. My arms are generally hairless, but i got this one hair that just keeps growing back. it is very unsightly. It is actually white colored hair (im asian) and it grows about one inch in length. Everytime i cut it or tear it out, it just grows back. It's ugly! Im afraid to cut it or pull it again cuz im afraid it might grow back thicker and thicker and become one of those nasty big thick hairs that can be seen a mile away. I seen on a TV infomercial before that there is this electronic device where you clamp over a piece of hair and you activate it to send a pulse and it supposedly sends an electronic pulse down to the root of hte hair and prevents it from growing back. So basically, my question is, how do i kill this fucker and prevent it from growing back?

just keep plucking it or shaving it. hair doesnt grow back thicker, it's a myth..that's not how your endocrine system works. just keep cutting it

Dht

superbri007 electrolysis, or laser sugery, i believe. But very very expensive. Save your hairs, I bet we'll have an Ice Age in our lifetimes hippy

I keep gettin some random hairs that grow what seems like a inch over night

Electrolysis/lasers. It's one hair, shouldn't be too expensive. See a dermatologist or even a plastic surgeon.

Burn yourself to kill your hair follicle and create forever ingrown hair?

mtnbike4522 I keep gettin some random hairs that grow what seems like a inch over night those monsters started popping up on my shoulders

just wax it/pluck it, you pussy.

~*Pogovina*~ just wax it/pluck it, you pussy. this isnt about the pain. i plucked it a few times and it just grows back. my entire arm is bare except for this one lone hair which makes me look like a freak. i want to remove it permanently.

is it that tought to just pluck it out every other week?

Phlab is it that tought to just pluck it out every other week? for the rest of my life, yes.

I believe scar tissue does not grow hairs, so you can just cut yourself. Just remember it's down the road, not across the street. Or you can just pass a razor over it everytime you take a shower, it can't be that much of an inconvenience. EDIT:If it's white, then it should not be that noticeable anyways.

How do I permanently remove a hair?

do stretch marks ever go away?

do stretch marks ever go away?

or are they there permanently?

they fade over time but i don't think they ever really go away 100%

jonno they fade over time but i don't think they ever really go away 100%

i just started getting them on the inside of my bi's...i dont even wear tanktops anymore its so embarassing.

I just tell people that I was attacked by a mountain lion as a kid.

they keep getting bigger on my bis and now they are going on to the top of my pecs. it means i am getting bigger at least!

Ive had them where my bi meets my pectoral for 6 years. They faded but you can still easily see them.

nellystyles i just started getting them on the inside of my bi's...i dont even wear tanktops anymore its so embarassing. i don't think i'm embarassed that i have them, since it shows how much i've lost in the span of my workouts. it's a nuisance to look in the mirror from my point of view. no one who has seen me in the buff has made any degrading remarks but it's just annoying for me to look at.

iwishiwascool Ive had them where my bi meets my pectoral for 6 years. They faded but you can still easily see them. same for me, but add to that my lower end sides.

Mine were from getting bigger very rapidly in highschool.

nellystyles i just started getting them on the inside of my bi's...i dont even wear tanktops anymore its so embarassing. I have them too, i use cocoa butter every other day or so b4 i go to bed and they FADE. Won't go away. I still wear tanktops daily and am not worried about it. Battle scars

PNHWrestler I have them too, i use cocoa butter every other day or so b4 i go to bed and they FADE. Won't go away. I still wear tanktops daily and am not worried about it. Battle scars i just started using the cocoa, they're fading pretty good as of a week or so. I have the ones like everyone says too by your pec/armpit, looks like i was stabbed

tan them suckers away!

when I grew in weight I got them on my sides. but now they're gone. it takes a couple years. some kind of silicone gel or cream helps speed that up

mine have faded to a silvery color (not very different than my skin tone, I'm ghostly) but they've never gone away, nor will they.

If you use Cocoa Butter on yer skin, it helps, one the marks that is. Yeah, also tan...I was telling myself after I bulk up again gonna get a tanning subscription to tan dem away! LoL, I have some on my stomach when I used to be fat =/

White If you use Cocoa Butter on yer skin, it helps, one the marks that is. Yeah, also tan...I was telling myself after I bulk up again gonna get a tanning subscription to tan dem away! LoL, I have some on my stomach when I used to be fat =/ Yah the cocoa works well. I'm also fairly confident there is a prescription drug that helps. Its meant to reduce scaring, its worth asking your doc about next check up.

mederma every other day and cocoa butter on the off days, it works wonders but no they never completely go away

dont they have those lotion that take away stretch marks?

Joser dont they have those lotion that take away stretch marks? if you're referring to surgery, yes

Joser dont they have those lotion that take away stretch marks? my mom uses the stuff and swears it works.. i doubt it does. and i'm not going to ask my mom to see her thighs

Ilyusha I just tell people that I was attacked by a mountain lion as a kid. a good story that would make

I've have them from working out my chest, right between my shoulders and my Pecs. I noticed them when I was 16 and they just kept getting bigger as I kept working out, five years later there starting to fade, but still noticeable. I heard Mederma works good on stretch marks, but it's expensive and you have to use it 3-4 times a day for 8-12 weeks.

if yours went away, you obviously dont have the stretch marks we are talking about... Mine were so large at one point that they ripped open a bit. Now in that area the skin feels very thin, as if the lower layers arent really there.

crazy, I have like zero stretch marks. maybe certain skin types are more prone.

do stretch marks ever go away?

Tricep/Shoulder exercises with a broken wrist?

Tricep/Shoulder exercises with a broken wrist?

Are there any decent tricep or shoulder exercises with minimal/no wrist involvement? Ive got a broken wrist so i dont want to put any unnecessary pressure on it, but i want to keep the tris & shoulders progressing...

kekekekekeke. no. well theres this machine where the pads rest on your elbows and work your side delts. example:

You could do the same with bands if your gym doesn have machines

Keep working your uninjured arm

Ceaze Keep working your uninjured arm !!

ryazbeck !! Training the uninjured arm helps to maintain strength and size in the injured arm. It's called the cross-training effect.

hise shrugs upper body sled dragging (you wont have to support the weight) other than whats been mentioned, use this as a time to develop something that you usually neglect, ie neck, balance, cardio, whatever.

Tricep/Shoulder exercises with a broken wrist?

What's the pro and cons of Powercleaning?

What's the pro and cons of Powercleaning?

I mean, It's like an extended deadlift but all you brolys only do deadlift. Is there a certain reason for this?

i'll go on a limb here and say because it's more form dependent thant just strength... and have you seen how shitty the forms of some deadlifts here? That's a clusterfuck in the works if i've ever seen one.

It also a very explosive lift...which helps those fast twitch muscle fibers. Oh yea, and nothing burns my traps more than 3 to 4 sets of hang cleans/power cleans.

1.8t It also a very explosive lift...which helps those fast twitch muscle fibers. Oh yea, and nothing burns my traps more than 3 to 4 sets of hang cleans/power cleans. I tried to powerclean about 115 on wednesday (my first time) and I got it up but I believe my form was really horrendous

christophers because there's no reason to use a movement that you cannot teach yourself. the vast majority of football/sports coaches in the US cannot properly teach most oly lifts, either. yea, a few of my friends said that I could just fake it for football testing but I actually want to learn it

just use the clean pull

oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155?

Juke oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155? it's only sad if it stays that way.

I was lucky enough to have a coach in high school that actually did a bit of O-lifting and knew what he was doing. I did them for football/throwing but I see no reason to continue doing them now. Unless you're planning to olympic lift, in which case you should find a good training center/coach and learn from them.

Undefined it's only sad if it stays that way. Well, I just bumped the bench weight up yesterday...and I haven't done squats in a long time cause I had foot surgery in march

whatever you do don't try to do it on your own, please please please have some experience person who knows what the fuck they are doing help you out...With the proper form you can get some fantastic explosive strength. With the wrong form repeated you can just injure yourself and not even get the best results. I just got done doing my oly day...snatches, clean and jerks weee

Juke oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155? your squat is sad, id say bench is fine though, but as Undefined said, its only sad if it stays that way.

princess0fdiabl0 your squat is sad, id say bench is fine though, but as Undefined said, its only sad if it stays that way. well, like I stated in a previous post, I had an injury occur on my foot which required surgery

Juke I tried to powerclean about 115 on wednesday (my first time) and I got it up but I believe my form was really horrendous Its all in your form. My weight coach in highschool certainly wasn't an olympic trainer or competitor, but he seemed like he knew what he was doing. We would spend hours working on form w/ just the bar. Even so, my form as far as dropping underneath the weight still sucks. I drop half as far as I should. However, the rest of my form much better. Keeping the weight on the legs to keep from straining the upper back. Roll the bar to your shins and explode upward using your legs as hard as you can. Near the peak of this manuever shrug and pull the weight up as far as you can while trying to keep the weight moving only verticall. From here you drop beneath the weight as fast as possible while letting the bar come down on your delts as you raise your elbows as high as possible. From here, it is nothing but a front squat. I have only been doing hang cleans as of late. I guess the only reason I like them is because I am decent at them. I do 225lbs for 3 sets of 5. It has REALLY helped w/ my upper back developement.

my problem with cleans is that I don't feel like I have my elbows up high enough when I rack the bar onto my shoulders. does anyone have any good animated gifs to show proper form?

What's the pro and cons of Powercleaning?

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

found an old pic of me

found an old pic of me

warning its kinda gross First pic you'll notice my gyno..second pic you'll notice the bad acne..its from the nolva and acne is a side ( i had it previously but this increased it a lot ) but my nips do look a lot better.. First pic I had been working out 3 months Second was today (im workin on a tan )

nice man. you actually look like a human being.

looks better, heaps better

so u did gyno surgery?

nope been taking nolva..seems to be working slowly

id also like to add the britney poster was a gift

NoXeN nope been taking nolva..seems to be working slowly isnt there also a another brand thats new but seems to work

nice work!! yoos a tall bastad aintcha!

How tall are you again Noxen?

blue-streak isnt there also a another brand thats new but seems to work im not sure the dr. prescribed this stuff to me, he called it tamoxifen..but i guess thats another name for nolva -i'm 6'2

what the hell is nolva?

an anti e, used in treatment of breast cancer

Why Are You Taking That?

was that really gyno? doesn't look like it to me. nice delts

good shoulder improvement

arms looking way better

Peal an anti e, used in treatment of breast cancer AKA Tamoxifen in the US.

you still look fairly lean... i'm sure you can bulk up a lot more if you eat more?

tize progress not found...you need to start eating kid quiet fatty if youre not an ectomorph you have NO IDEA how hard it is to gain..anyways the nolva has helped my gyno..and it is a form of gyno..theres a type with "tissue" underneath the nipple(puffy nipples, what i had) and type with fat (man boobs) been working out 2 years this june..i took this past summer off basically..with how i eat im happy with my progress, i realize my diet is shit those posters were both gifts

nice job....wtf are you talkin about tize....I see big progress

nice shoulders/arms, lil more build on the chest. you look like you have a decently low body fat, do you just not tighten your stomach for the pics? would imagine you'd see more definition than that. nice progress.

dude i took 3 months off and i eat like shit if you dont "see" a difference then youre just being a dick

tize i was an ecto until i started getting high and eating the whole menu at mcdonalds. i weighed 130 when i was 17. at your height that isnt that skinny sorry

kronik85 nice shoulders/arms, lil more build on the chest. you look like you have a decently low body fat, do you just not tighten your stomach for the pics? would imagine you'd see more definition than that. nice progress. i was..i just have a layer of fat hiding em i still dont have enough mass to make me want to cut though

I actually have to agree with Tize on that one, it just isn't exactly 2 years of progress. Even taking off 3 months, it just doesn't look right. Not trying to put you down, but just want to help you and maybe try to -up your calories -intensity -new split etc, find what works best for you

found an old pic of me

Calories in a gram of carbs/protein/fat?

Calories in a gram of carbs/protein/fat?

What are the calories in a gram of protein, fat and carbohydrate? I am setting up my diet and I want to do it right. The numbers I came up with are 4 calories per gram for protein, 3.5 cals per gram for carbs, and 9 calories per gram for fat. I wonder if those are right. Thanks!

4 per carbs. rest of the #'s are right. you can find this on a cereal box

nonplus 4 per carbs. rest of the #'s are right. you can find this on a cereal box Well i'll be damned. Thanks!

Well then lets use this thread for something else. On my diet that I am starting next week, I need to eat around 2250 - 2450 calories a day at the beginning(205 lbs). I am wondering should I eat my bigger meals earlier in the day and tick myself down towards the end and eat my carbs in the morning?

Try to eat a good lump of your carbs before your work out... assuming you are lifting too?

iwishiwascool Try to eat a good lump of your carbs before your work out... assuming you are lifting too? Definatly, I just finished writing up a routine. But I workout at like 10 in the morn after waking up at 8:30 - 9:00 so I will eat a carb breakfast, oatmeal and english muffins Workout Sunday: Boxing/Jump Rope Monday - Back/Biceps Deadlifts - 4 x 8, 4, 4, 6 Chin-ups - 3 x 6, 6, * Row Machine - 3 x 6, 6, 6 Barbell Bicep Curls - 3 x 6, 6, 6 Hammer Curls - 2 x 8, 8 Hanging Leg Raises - 4 x 15, 15, 15, 15 Mon Night: Running Tuesday: Boxing/Jump Rope Wednesday - Legs Squats - 4 x 8, 4, 4, 6 Squat Press - 3 x 6, 6, 4 Leg Curls - 3 x 8, 8, 6 Calf Raises - 4 x 15, 15, 15, 15 Wed Night: Running Thursday: Boxing/Jump Rope Friday - Chest/Shoulders/Triceps Dumbbell Incline - 4 x 8, 4, 4, 6 Dumbbell Bench - 3 x 6, 6, 4 Arnold Presses - 3 x 6, 6, 6 Upright Rows - 2 x 6, 6 Cable Pressdowns - 3 x 8, 8, 6 Crunches - 4 x 15, 15, 15, 15

looks fine, but you should throw some protein in the mix pre work out too.

iwishiwascool looks fine, but you should throw some protein in the mix pre work out too. I know that, I am going to go through and set out when I should eat at what time during the day for my meals. IE: Breakfast: Calories 600, Carbs 60g, protein 40g, fat 20g etc etc... thats not what I am going to use, thats just an example. I always mix 8oz of OJ and a scoop of whey for my preworkout drink.

Calories in a gram of carbs/protein/fat?

chest peck help

chest peck help

k can someone just whip up a quick day at the gym for what they did on chest days, like what are some real good excercises to bulk up in the upper area you know what i mean?

Incline BB or DB Flat BB or DB Dips Flies(if you want) End of workout. SHould take no longer than 45min.

and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee

dougie090 and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee There is no K in pecs. Your rep base will be dependent upon your goals.

haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10??

dougie090 haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10?? Jesus. You need Jesus.

Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10

actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself

Silver85327 Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10 Depending on how often per week you are hitting that muscle. Just do 3x8 for now.

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself I have the suggestive shirt, it says "geologists make the bedrock"

Neo22 Depending on how often per week you are hitting that muscle. Just do 3x8 for now. Today was my first day working out I plan on going to the gym 5 - 6 times a week. I really need to set up some sort of routine so I dont look like a retard in there.

k thanks neo you sound like you know what your doing, god bless ya

hahahah silver that was some funny shit, i know how you feel though hahah that is fucking hilarious i cant stop laughing, i can picture you just walking around haha fuck me thats funny

Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though

Chalkitup Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though Nice now if I only knew what some of those things were.

Sorry, I know how you feel I read most of the threads in here and they may as well be in japanese so dont be afraid to ask. What in particular don't you know?

yah im not familiar with skull crusher, hack squats, preachers curl im sure i know what they are but i have a differnet name for the fucking thigns

Skull crusher - Lay on the bench on your back and using a barbell and grip with palms facing up (or towards your feet) straighten your arms so that they are perpendicular to your body. Now by bending at the elbow you lower the bar down towards your head. Start off light and try and focus on keeping your elbows neat and together. Hack squats are a machine lift. You begin in a standing position with pads on your shoulders that attach to the "carriage", unlock the carriage and position your feet so that you when you squat you are positioned as if sitting in a chair. Again keep your knees steady and get someone to check that you're going deep enough. Preacher curls - these are an isolated bicep curl where you sit or stand with a barbell or dumbells and the tricep part of your arm is rested on an inclined pad. Now when you curl the pad keeps your elbows in position and you isolate the biceps when curling. This is the type of form that you are aiming for when free lifting where your control muscles keep you in position and lifting the weights rather that swinging them.

ahh yes i know what the preacher curls are now, yah they are harder since you cant swing, good workout, the hack squats i dont know i dont have that machine the gym im at im pretty sure, so for the skull crusher you will kinda loook like an L like your on your back and your then lifting upwards? or are you going out over your head so its just like a straight line you know?

Start step 1 Bend your elbows and lower your forearms toward the top of your head. Keep your elbows and upper arms locked in position, and straighten your arms to return to the start position. finish

Hack squats You shouldn't lock your knees out during the exercise so that your quads stay loaded

you need the sex muscles bro

db preachers

For Chest I like something along the lines of Flat BB 10,6,4,4,2 Incline DB 3x6-8 Incline Flies 3x8 Flat Flies 3x8 Then the next week do Incline BB 10,6,4,4,2 Flat DB 3x6-8 Flat Flies 3x8 Incline Flies 3x8

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself Buy an av, you are

chest peck help

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...

Lat cable pull downs: In front or behind neck?

Lat cable pull downs: In front or behind neck?

Which one is better and more isolating of the lats? In front feels a bit more comfortable, kind of the same motion as the pull up

i use both, heavier sets being with fronts and lighter squeezing with the rear

both...... same with pur, usually i can get heavier weights in the front than back

you can use both technically.. for most people, i suggest in front! behind can aggrevate your delts if you dont' do it correctly. you can go heavier in front for that reason.. you are stressing out your shoulders big time when you do back.. so unless you are working on your shoulders, just use front and do other workouts for shoulders.. but of course, doing back would be more challenging. but there is a risk.

Lat cable pull downs: In front or behind neck?

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

3 months off, and i was owned. a thread of my laziness.

3 months off, and i was owned. a thread of my laziness.

lets hope this thread becomes my reminder that its bad to get lazy. feel free to chime in and remind my sorrowfull ass of this. finally dragged myself into the weightroom today. figured id go light, spend an hour to remind my muscles what it means to move. did a mini full body workout, just hitting mostly compound movements. i hate the first day back after a break. i lost so much damn strength! squats-2x8@275. compared to max of 405. and my form bites ass. my hams are so weak. thats a problem area for sure. dl-3x3@315. couldnt hold the bar. compared to 405. surprisingly, the form and weight felt much better than the squats. maybe ill focus more on these, sldl and gm's bench-1x3@275. 2x3@225. max was 335, so not too far off. but damn its gonna take some work from my arms shoulders and back. since my arms were doggin on bp, thought id focus on tris a bit. db bench-2x8@90s. form wasnt hot. elbows started to flare. skull crushers-3x8@60. felt ok, more on joints than muscles. think my body is just tight. supersetted with:db curls-3x6-8@50. easy, but whatever. just curls. really wanted shoulder work, but they were starting to burn from bench. so just did side and front lateral supersets-2x6-8@35. big big drop there. normally use 50-55. def affecting my bench. ended with db shrug-2x8@75. just completely depleted. almost threw up, went home. at least this was a good gauge for letting my body know time to get back into it, and a decent idea of some weak(er) spots. thanks for listening. like you cared. carry on now.

it's been 3 weeks for me I'm scared.

just came back from a long drought and it feels good!

i just came back not so much from heavy lifting, but most any heavy activity at all. although my break was only a month and a half. but after 3 days i've already noticed my muscles are harder and a bit fuller. i'm excited about the future.

ceaze whats happening to you man? recent pics?

Peal ceaze whats happening to you man? recent pics? someone tried to steal my car and the parts to fix it have been backordered

I've been off for six weeks due to working too much, tomorrow will be my first day back. I've probably lost ten pounds

hernia surgery has set me back a few weeks. sucks

update one day later. my traps hurt. my legs hurt even more. its going to be a rough night. i love day 2 soreness

I feel like I want to cut everything but my torso off, first day back from a few breaks. Probably about 3 weeks, worked out for a week before that, then maybe even another 3 weeks before that. Oddly though, my strength hasn't suffered THAT much. I think its mostly because I don't push myself hard enough though. Squats I always get nervous because I don't have anybody spotting me. I switched gyms and they have these queer ass hexagonal or octagonal plates that make it kinda fucked up to do deadlifts Bench I actually feel about the same after incorporating some leg drive and a little arch. I still have to get it down a little more but I tried lots of variations and seem to have found one that worked fairly well for me. I'm more happy with myself for going than pissed off about my losses in strength.

i took last summer off it sucked im hoping this summer wont be like that

i wonder what ceaze drives

nukegoat i wonder what ceaze drives minivan

jonno minivan i'm guessing an older bmw 3 series

im guessing bang bus

i havent done shit all for practically the whole winter. maybe hit the gym handful of times in that 3ish month time. today i went in and no strength loss on main movements...none. i only noticed a 2 rep decrease on my hammer curls. but during that layoff period i did maintain a fairly decent high protein diet so i think thats what helped me most. im feel fresh as fuck too, cns really feels nice, feels like i think i'm almost gonna make some explosive noob gains. im really starting to think extended layoffs from working out are beneficial.

thank christ, dont ever want to drop the weight on the hammer curlzzzz

HP_84 i havent done shit all for practically the whole winter. maybe hit the gym handful of times in that 3ish month time. today i went in and no strength loss on main movements...none. i only noticed a 2 rep decrease on my hammer curls. but during that layoff period i did maintain a fairly decent high protein diet so i think thats what helped me most. im feel fresh as fuck too, cns really feels nice, feels like i think i'm almost gonna make some explosive noob gains. im really starting to think extended layoffs from working out are beneficial. but, CAN YOU STANDING MILITARY PRESS YOUR BODYWEIGHT?!?! LIGHTWEIGHT!!!@@@!!

GuOD but, CAN YOU STANDING MILITARY PRESS YOUR BODYWEIGHT?!?! LIGHTWEIGHT!!!@@@!! you come to windsor and i military press you? this sounds good?

nukegoat i wonder what ceaze drives VW golf

Ceaze someone tried to steal my car and the parts to fix it have been backordered Why not bike there?

3 months off, and i was owned. a thread of my laziness.

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)

Cabage soup cleansing

Cabage soup cleansing

Well folks I started my "cabage soup cleansing" on Monday. Got the regiment from a doctor at the Heart institute here in town. Not doing it to loose weight (I feel I'm right where I should be). I'm just looking to detoxify my system naturaly Just wondering if anyone else on this forum has done this cleansing and how did it work out for you? Ju

i don't believe in that crap

This brings back painful memories

http://forums.offtopic.com/showpost....3&postcount=23

hahaha fuck, my mom and my dad did that shit back in like 1995 and it didnt do shit for them.

i dont see the point. If you want your system cleaned out, go get a colonic cleanse.

Ceaze i don't believe in that crap .

dmaestro hahaha fuck, my mom and my dad did that shit back in like 1995 and it didnt do shit for them. Shit is about all it did for me I did a vege soup one that was tomato based and I didn't shit solid for months after. My gut hasn't been the same since then but I've been told that I have IBS so probably just coincidence that that was the change point.

Cabbage soup diet is, from all I know, absolute crap. So are most detox diets.

Dually noted crew! thanks for the input . Ju

Julu Dually noted crew! thanks for the input . Ju Wow..a perky new poster who didn't go up in flames immediately!

theres a right way to ask questions and a wrong way. We only flame noobs who ask stupid questions and are rude.

Elfling Wow..a perky new poster who didn't go up in flames immediately! LOL. Meh you take the good with the bad. People have to learn not to take things personally sometimes. I asked a question to get feedback, and that's what I got . No one said anything bad about me personally, so it's all good. Now on an new note! I exercise very regularly and during the week eat very healthy. Just wondering what arm exercise with light weights I can do to tone the region around the underarm, where the arm bends (not sure if I'm discribing it correctly ) Ju

Julu LOL. Meh you take the good with the bad. People have to learn not to take things personally sometimes. I asked a question to get feedback, and that's what I got . No one said anything bad about me personally, so it's all good. Now on an new note! I exercise very regularly and during the week eat very healthy. Just wondering what arm exercise with light weights I can do to tone the region around the underarm, where the arm bends (not sure if I'm discribing it correctly ) Ju Hum. Underside of the arm as in..triceps?? Above or below the elbow?

Basically where your armpit folds. I'm doing well with all other regions of my body, tricepts are coming along nicely . Just that little naggin part of the armpit fold

Julu Basically where your armpit folds. I'm doing well with all other regions of my body, tricepts are coming along nicely . Just that little naggin part of the armpit fold Sounds like that's probably more of a body-fat issue?

Well I'm 29, 5'4", 117 pounds and at 17% body fat. but you're most likely right. Just one of those parts I just might have to live with, cause I'm pleased at where I'm at right now... Again thanks for helping ju

Elfling Sounds like that's probably more of a body-fat issue? since genetics and size pretty much determine how a muscle looks, any kind of toning is pretty much a BF issue. The less BF you have covering your muscle, the more 'toned' it looks. just for ref, it sounds like it would be the posterior delt (Pic), teres major (Pic) or teres minor Pic). In which case these exercises might help get them bigger. [url]http://www.exrx.net/Lists/ExList/BackWt.html#anchor125439[url] and [url]http://www.exrx.net/Lists/ExList/ShouldWt.html#anchor1934542[url]

Julu Well I'm 29, 5'4", 117 pounds and at 17% body fat. but you're most likely right. Just one of those parts I just might have to live with, cause I'm pleased at where I'm at right now... Again thanks for helping ju I have those too. I think it is partly due to having narrow shoulders. Instead of the lower outline of my chest going all the way up to my armpits, it stops at the fat folds. Sucks!

Thanks Dragon! The "Arnold Press" looks like something that might be helpful! And Socrates...sucks to be us

Cabage soup cleansing

Should I start drinking protein shakes? Also, rate my routine and diet.

Should I start drinking protein shakes? Also, rate my routine and diet.

I just started working out again heavily, but I don't know if I should drink protein shakes. I'll give you my routine and my diet, you let me know what you think . Routine - 5 day switch, HIIT Monday - chest Tuesday - shoulders Wednesday - biceps/triceps Thursday - off Friday - back Saturday - legs Sunday - off This is what I eat normally: Breakfast @ 8-9am: 10+10 Trader Joe's Cereal, 10 grams fiber, 10 grams protein (soy), banana, apple Lunch @ 12:30pm: regular turkey avocado from Togo's or something else remotely healthy (I'm trying to get in the habit of making my own sandwiches to take to school with me) Pre-workout ~4-6pm: sandwich, banana Start workout anywhere between 5-7pm, workout for 45 minutes or so and then do 20-30 minutes of cardio Post-workout ~6-8pm: sandwich or tuna on crackers + gatorade 30-45 minutes later I'll eat another small meal of either a sandwich or tuna I drink about 84 fl oz. of water per day (5 water bottles) including one during my workout. Should I start drinking protein shakes and if so, when?

I'm not seeing shoulder work, but I do like the two leg days, I would train legs in a westside manner or at least some type of CP if you are going to do two days.

ACURA TL-S I'm not seeing shoulder work, but I do like the two leg days, I would train legs in a westside manner or at least some type of CP if you are going to do two days. Crap. I only do legs one day on Saturday. Wednesday is shoulders.

diet rating: 3/10 if bulking, 5/10 if cutting looks like you could use a protein shake with breakfast, pre and post workout. edit: I'm assuming your bulking if you're doing HST. Eat more.

hootpie Should I start drinking protein shakes and if so, when? Yes. Whenever you can...mostly before and after workout (breakfast, lunch, dinner)

shastaisforwinners diet rating: 3/10 if bulking, 5/10 if cutting looks like you could use a protein shake with breakfast, pre and post workout. edit: I'm assuming your bulking if you're doing HST. Eat more. I am trying to clean bulk. What kind of protein shakes do you guys recommend?

What kind of protein shakes should I get? Do they replace meals?

http://www.1fast400.com/?products_id=63

if you have a costco membership get the powder there

twofourtysx if you have a costco membership get the powder there I'll check out Costco tomorrow or so. As for flavors, what tends to be the best tasting?

hootpie I'll check out Costco tomorrow or so. As for flavors, what tends to be the best tasting? chocolate they have 6lbs for $20

twofourtysx chocolate they have 6lbs for $20 Cool, thanks for the heads up.

twofourtysx chocolate they have 6lbs for $20 how's the stuff taste? that's a good price

SteveO how's the stuff taste? that's a good price I doubt it tastes like a Dove bar, but it's probably better than drinking fish juice

....personally, I wouldn't want to do shoulders the day after arms... cause if my triceps are sore... it would hinder my shoulder workout... (primarily in overhead press movements), I'd also keep chest and shoulder workouts as far apart as possilbe, or just do'em the same day (NOT split them either as in "AM" "PM" workouts).

is300eater ....personally, I wouldn't want to do shoulders the day after arms... cause if my triceps are sore... it would hinder my shoulder workout... (primarily in overhead press movements), I'd also keep chest and shoulder workouts as far apart as possilbe, or just do'em the same day (NOT split them either as in "AM" "PM" workouts). I don't know what's wrong with me. I totally wrote my workout wrong. Here's the non-crack smoker version: Monday - chest Tuesday - shoulders Wednesday - biceps/triceps Thursday - off Friday - back Saturday - legs Sunday - off

hootpie I don't know what's wrong with me. I totally wrote my workout wrong. Here's the non-crack smoker version: Monday - chest Tuesday - shoulders Wednesday - biceps/triceps Thursday - off Friday - back Saturday - legs Sunday - off Your shoulders aren't taxed from chest day?

Ilyusha Your shoulders aren't taxed from chest day? They are, but not too much to the point where it hinders my shoulder workout. By the way, I solved my headache problem.

hootpie They are, but not too much to the point where it hinders my shoulder workout. By the way, I solved my headache problem. Congrats.

Ilyusha Congrats. Thanks...it was getting VERY bothersome.

Should I start drinking protein shakes? Also, rate my routine and diet.

new routine - FEEDBACK plz =)

new routine - FEEDBACK plz =)

hey quick info: bulking Ecto weak spots: chest, shoulders, forearms i checked out several routines but none seemed right so i made this one. chest & shoulders twice a week, back once and another light day. legs once a week plus soccer practice My only concern really is that i might be overdoing it on friday since i don't have a day off afterwards... what do you guys think?

way to much shit, your a noob trying to gain a base, christophers routine, It'll give you what you need.

Peal way to much shit ^

well, fuck...i guess i'm gonna go for chris' routine then...not really feeling it but since everybody seems so convinced

FredBull well, fuck...i guess i'm gonna go for chris' routine then...not really feeling it but since everybody seems so convinced it works good, you might be a bit sore for soccer the first couple weeks though

FredBull well, fuck...i guess i'm gonna go for chris' routine then...not really feeling it but since everybody seems so convinced oh trust me you're going to 'feel' the first day

go_duke21 it works good, you might be a bit sore for soccer the first couple weeks though well see, that's a problem. it's not just for fun, it's actually a sports class in school, i get grades etc. it's awesome but if you do squats 3 times a week that's pretty rough any other decent routines? HST and all that stuff is too complicated, i don't really want to to that! too much # and planning, i just wanna go into the gym and get at it I've been working out for >6 months, wanna gain mass, focus on chest and shoulders

the second squat day is light... more for recovery/reducing soreness

i took christopher's routine, and added some stuff i'd like to work on on tuesday (i've got abs, forearms, bi's, calves).

kronik85 i took christopher's routine, and added some stuff i'd like to work on on tuesday (i've got abs, forearms, bi's, calves). after Monday's DL, Bench and Squat?! no way man!

new routine - FEEDBACK plz =)

my arms growing much faster than chest and shoulders?

my arms growing much faster than chest and shoulders?

my arms are a good size to where i like it. my chest and shoulder are strong but lack some size. i always go heavy follow up with a superset usually. what do i need to do now to get to that next step and get my chest and shoulder development into high gear? do i need to change up my routine and maybe go light for a few weeks?

work your arms less and your shoulders more /thread

UncleJohn work your arms less and your shoulders more /thread

im the same way, my arms grow faster.

I'm in the opposite boat, my shoulders have always grew faster than my arms, kinda frustrating

its normal for arms to grow faster when you're starting out

swing and a miss

Socrates The chest is a much bigger muscle group than the arms. It would naturally take longer for a much bigger muscle group to grow. This doesn't make sense to me, so your forearms and calves should grow alot quicker than your quads and gluts?

consider yourself lucky...I think it looks better to have large arms, unlike me, my arms are small compared to everything else.

nathanbx I'm in the opposite boat, my shoulders have always grew faster than my arms, kinda frustrating Same....i love my shoulders

arms grow faster than shoulders for me... my shoulders won't budge. upped set's recently and i think its helping. either way, unless it is an extreme case, i dont know if i would ever work my arms less even though they grow faster. i'd take advantage of the muscle gain and have the biggest arms ever rather than just have some proportion.

illmaticnyc my arms are a good size to where i like it. my chest and shoulder are strong but lack some size. i always go heavy follow up with a superset usually. what do i need to do now to get to that next step and get my chest and shoulder development into high gear? do i need to change up my routine and maybe go light for a few weeks? i am the opposite

my arms growing much faster than chest and shoulders?