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?

Basketball Shape?

Basketball Shape?

I don't know how many of you play basketball, but I'm curious if anyone could give some good advice for getting in shape for basketball. More specifically, being able to jump higher and run faster. I know you'll all say, well go out and run or jump rope. But are there any tricks of the trade or routines you could offer. Thanks in advance

Play basketball as much as you can. There are several exercises you can do that will help your vertical that don't require any extra equipment, you can do a Google search for those. As for running faster, run hills. Wind sprints will help you get conditioned right for basketball. But the best way to get in overall basketball shape is to play basketball.

i dont remember what the exercise is called, but what you do is you take a step pad, and jump over it side to side like 20 times. every time you finish a set, stack another step pad onto it until you cant jump over it anymore. jump rope would help too i guess. wind sprints are always good. you can work out and shit, but i think the physical activity of ballin will benefit you the most.

I play recreationally, about 4-5 times a week, 2-3 hours per those days that I do play. I do notice I slowly get a higher vertical and can play longer and run faster. But I'd like to speed up the process. Playing for my school wouldn't be entirely outta the question if I was in shape. I find it's mostly people are faster than me and jump higher. I'm not that tall (5'10"), so I need to find other ways. I also tried looking up stuff on google, i mostly got sites that are selling some tapes. But I know people already know this stuff. Just curious if anyone had anything they do to get in shape. Yes, stronger would be good to get steals and rebounds. Edit: I know diet is crucial too, anything in particular?

bunny hops > *

sorry for ignorance... wind sprints?

Yeah I play a bit, but my diet pretty much counteracts that. Shooting and dribbling I don't really have a problem with. I'm actually considered one of the "shooters" on the courts. So, it's really running faster, jumping higher, keeping it up the whole game. I feel I have excellent court awareness, but I can't always act on it cause I can't act in time. By the way, thanks for all the advice guys.

Playing yourself into shape is not bad. If you want do sprints where you start at the end line, go to the free thow line and back, go to the mid court line and back, go to the far free throw line and back and then go end line to end line. If it is on a large basketball court and takes you longer than 28seconds to do then you are slow. Just keep practicing. *edit* hops are overrated, they are nice to have but you can be just as good a player without them

i remember reading something in an interview with dennis rodman when he was like, the leading rebounder in the nation. he said his key was a rock solid mid section, all power is derived from a solid core of muscle. you said you were looking for some key tricks of the trade, that was one that stuck with me. learn how to box out, if a guy can jump higher than me and is taller than me, excellent boxing out will eliminate his advantage. develop your fast twitch muscles, when you're not the tallest guy.. this'll help you get around them or shoot over them.

go_duke21 *edit* hops are overrated, they are nice to have but you can be just as good a player without them Hops can help every aspect of your game. If they don't, then you aren't a good basketball player. Only in serious cases (John Stockton, for example) will an ability to jump be obsolete. I don't think the starter of this thread is John Stockton.

smoke menthol cigs

Read this article: http://www.t-nation.com/findArticle.do?article=306dirt2

Mike McDermott Nah, that's more about doing well on a VJ test. Check out this article instead: http://www.defrancostraining.com/art...icle_fab15.htm I'm sure a VJ test program will help with the "hops" that someone here was mentioning..

teamelement3 I don't know how many of you play basketball, but I'm curious if anyone could give some good advice for getting in shape for basketball. More specifically, being able to jump higher and run faster. I know you'll all say, well go out and run or jump rope. But are there any tricks of the trade or routines you could offer. Thanks in advance well heres a few tips...as far as jumping higher, concentrate on workouts that improve your calves...every once in awhile throw in some quad workouts. calf raises, go to a gym and use their calf raising machines, and just do run and sprints, taht works out all aread of your legs. for getting faster just run period: sprints, suicides, skips, etc. and while your at it sprint with a basketball for better handling skills. good luck to you

If you want to run faster, do sprints 10-30m, working on driving off the blocks and then finishing strong. For quickness look into plyometrics. They teach you how to explode and recruits fast twitch fibers. To jump higher do box jumps with a medicine ball. And it'll help to do some weight lifting like squats and good mornings. As for lasting longer in a game, try running the court counting down from 10-0, make a layup, and then 9-0, all the way down to 2. Rest and repeat 5 more times. My stamina has improved quite a bit since I started that. That's a total of 1 mile running.

christophers "Calves have as much to do with vertical as the color of your hair" -Joe Defranco IBincessantracismtofollow

Mike McDermott all wrong, except for sprints roighttttttt............

Davo Hops can help every aspect of your game. If they don't, then you aren't a good basketball player. Only in serious cases (John Stockton, for example) will an ability to jump be obsolete. I don't think the starter of this thread is John Stockton. Like I said, obviously they are nice to have, but you dont need them to be a good player, most people can't jump 40 inches so if you work on lateral quickness, shooting, etc you will be just as well off. Too many people just concentrate on trying to dunk and they don't practice everything else enough, that was all I was alluding to. And I don't see how sprints are bad, wouldn't it be just like HIIT? I mean there are tonnes of ways to get in good shape, sprints worked well for me in high school, my team was always in better condition than the teams we played against.

basketball shape = round. /thread

christophers "Calves have as much to do with vertical as the color of your hair" -Joe Defranco i dont remember if you're quoting this from memory or you actualy found it somewhere, but that's not quite the quote i found which. i found "Big calves have as much to do with vertical as the color of your hair" - Joe Defranco in a Q&A on his website. Questioner and Joe Defranco " Q: What are the best exercises for increasing calf strength and size? I do a lot of standing and seated calf raises, but I was wondering if there is anything else I'm missing? I'm about 2" away from dunking a basketball and I'm looking for an edge. Any advice you can give me would be greatly appreciated. John A: Big calves have about as much to do with how high you can jump as the color of your hair. Sure, there's nothing wrong with doing some calf raises in your training routine, but they shouldn't be the focus of the routine. As I've said time and time again, the "posterior chain" (spinal erectors, gluteals and hamstrings) makes up around 70% of the musculature that is responsible for your jumping ability. Squat and deadlift variations, Olympic lifts and good mornings will give you the best "bang for your buck" with regards to improving your vertical jump in the weight room. There is another very interesting factor that plays a large role in how high you can jump. I've had the pleasure of working with over 2-dozen athletes who can jump over 35" and, besides being very strong in the posterior chain, they had something else in common. The one thing they all had in common are what I call "high cut" calves. What I mean by this is that the calves have an insertion point very high on the lower leg. This usually means a longer Achilles tendon. A longer Achilles tendon can store more elastic energy, which translates into more explosive jumps." -Joe Cliffs : big calves dont help you jump, what helps you jump are a powerful "posterior chain" (spinal erectors, gluteals and hamstrings). also a high calf muscle insertion (people with calves way up near their knees) cause they have long achilles tendons, and there's not much you can do about that (genetics).

KingGargantuan basketball shape = round. /thread sweet, i'm in basketball shape.

http://www.defrancostraining.com/art...icle_fab15.htm

tize i hate how basketball players look

Didn't know this thread was still alive... Would ankle weights add anything? I heard they could be harmful? I'll read those links for more..

Mike McDermott how do you know so much, you ever play for a team?

Basketball Shape?

Exercises for a powerful Punch?

Exercises for a powerful Punch?

The muscles most dominant for a powerful punch are your delts correct? anyone know any good exercises that would strengthen these muscles to throw devastating jabs? any boxers in here? thanks

superbri007 its mostly pecs. you sure? any second opinions?

superbri007 do chest exercises that are explosive in nature. try some cable work one hand at a time throwing punches. Or, have someone hold a exercise band behind you while your gripping it and throw punches with resistance. You can be creative and make up your own shit. what about shadow boxing with 10-20lb weights? or is that just stupid?

Maybe plyometric pushups? I found single arm pushups tended to improve my jabs.... Where in Toronto do you box?

i want to take a boxing class next year, but its 2 hours a day for only one credit

the best way to practice making your punches stronger... is by actually practicing punching. Make sure you use your hips, and practice the technique over and over.

brolli the best way to practice making your punches stronger... is by actually practicing punching. Make sure you use your hips, and practice the technique over and over. Still, I'm guessing he's asking aside from that....

hip and leg drive.

Grouch hip and leg drive. to big bird

a boxer once told me back is the most important...

how about we just say everything.

Grouch how about we just say everything. yeah. I guess if you work your ass off in the gym and boxing gym, you would become a hard puncher.

grip

bag work. you learn better technique on it, plus it gets you used to punching something hard

The power generated is a series of movements relying on your core. Develop a better one, train hard.

Kickbacks are the most important in developing a powerful punch.

curls! Punch stuff. Keep good form and uhhh.... I remember hearing somewhere before that Bruce Lee didn't want a bigger chest because it slowed down his punches. Does anyone know what I'm talking about? Can anyone elaborate on that?

bruce lee was a pussy Go to a boxing gym, ask them...I throw a shitload of punches 3 times a week in training (normal striking day = 14 rounds, 3 mins each w/15 second breaks...bag work, shadow punching, double end ball and pad work then conditioning), our conditioning consists of total body; everything from strength training, plyo, medicine ball drills (good for explosiveness), tons of rope jumping for leg work....more stuff than I could ever type split up into a month long routine. Asking to have a powerful jab is pretty worthless considering a jab is 80% of the time just a set up punch. With a speed jab you won't use your legs/hips at all, a regular jab you will....speed jabs are 100% for redirection and setting your opponent up, regular jabs won't inflict any kind of knock out power.

Grouch how about we just say everything. fucking for a hard punch, you need total body strength, punching requires alot, but the best way to get a better punch is to hit the punching bag

timberwolf Where in Toronto do you box? i don't actually box, yet at least. although i want to try some lessons this summer and thought it'd be a good idea to check to make sure i'm not missing anything. thanks for all the tips and help guys. i appreciate it. i'm asking for my own curiousity mostly, and because there's a good chance i will be forced into a fight or two over the next couple weeks. I know who they'll be against and really doubt i'd ever lose them. But better safe than sorry. So bottom line just overall strength, especially core, and explosive workouts?

The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum. Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn't effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation). I recommend: 1- Training for relative body strength, you don't need hypertrophy. The success of your other regimes depend upon this. 2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance). 3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction). 4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB's, weighted gloves, or mini-bands, in various positions. 5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength. And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast! #62

Ceaze The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum. Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn't effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation). I recommend: 1- Training for relative body strength, you don't need hypertrophy. The success of your other regimes depend upon this. 2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance). 3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction). 4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB's, weighted gloves, or mini-bands, in various positions. 5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength. And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast! #62 i was just gonna tell him to squat, but i think your answer was better.

joy division bruce lee was a pussy Go to a boxing gym, ask them...I throw a shitload of punches 3 times a week in training (normal striking day = 14 rounds, 3 mins each w/15 second breaks...bag work, shadow punching, double end ball and pad work then conditioning), our conditioning consists of total body; everything from strength training, plyo, medicine ball drills (good for explosiveness), tons of rope jumping for leg work....more stuff than I could ever type split up into a month long routine. Asking to have a powerful jab is pretty worthless considering a jab is 80% of the time just a set up punch. With a speed jab you won't use your legs/hips at all, a regular jab you will....speed jabs are 100% for redirection and setting your opponent up, regular jabs won't inflict any kind of knock out power. work on powerfull crosses and hooks.... all in the hips!!

Exercises for a powerful Punch?

kinda embarrassing but has this happened to you at the gym?

kinda embarrassing but has this happened to you at the gym?

so ive been on a more controlled nutrional intake and today was the first time i went to the 24 hour fitness gym i signed up for... i did a cardio machine to start things up which was a pedaling type device with cool features but anyways i hit my target heart rate for about 15 minutes and then i stopped. when i stepped off i was thinking holy shit my legs feel tight.. then 2 minutes later i swear my penis went numb and tingly. at first i thought maybe its entanged in my underwear or something funny but when i poked it discreetly it was truly numb... almost like it was in a cramp. i was freaking out for about 3 minutes because it wouldnt go away but finally did.. anyone care to explain this weird sensation?

jesus i just realized how many types of replies this would get in the main forum

unless you had the female jumping jacks class in front of you, then i dont think that should be happening.

penis cramps? you're overtraining your sex muscles

On Sugar Hill You should've given yourself a stranger. It would be like... A double stranger.

that was puberty son, congrats

i always thought muscles went numb/tingly from blood deprivation, maybe you were cutting bloodflow to your penis and didn't know it.... /shrug. (and yes, i know the penis isn't actualy a muscle)

must have compressed a nerve that runs into that area, it takes a while to work itself out but shouldnt be a problem, generally the seats on fitness equiptment isnt exactly comfy.

When i used to run in cold weather for like 20 minutes my piece would get all cold and numb too. Its normal don't worry.

haha yeah this has happened to me, but it's always gone away pretty quickly. i don't know how i manage it but it will happen every once in a while when i've been sittin down doin something. maybe its cause my junk is ginormous.

kinda embarrassing but has this happened to you at the gym?

Whats with all this CEE crap?

Whats with all this CEE crap?

Seems like everyone is jumping on it...

deznutz Seems like everyone is jumping on it...

its teh new hotness

Just ordered 500g 10 mins ago from 1fast400

what is it?

Bush77 what is it?

Opi http://www.bodybuilding.com/store/cee.html



GOD I bought a bunch to use when I start bulking next month OMG ITS YOU!

GOD I bought a bunch to use when I start bulking next month we will be practically brothers since we will both be taking CEE

GOD I bought a bunch to use when I start bulking next month why arent you taking it while cutting as well?

GOD I bought a bunch to use when I start bulking next month youre everywhere

FrozynFyre http://www.bodybuilding.com/store/cee.html thanks

Opi thanks

its awesome stuff... been taking it about a week and I've had some great gains. If it placebo, I don't care. I'm making gains.

christophers cee is good short but sweet

Someone wanna explain the differences between CEE and creatine monohydrate? I'm making some nice gains just with regular workouts and lots of protein but I may give CEE a shot. I don't like the bloated look of Creatine, do you get it with CEE?

CEE = no loading, no bloating, better mixing

how often is everyone taking CEE? Twice a day? before or after the workout?

Ero how often is everyone taking CEE? Twice a day? before or after the workout? 2-2.5grams pre and another 2-2.5grams post but on offdays I take it all at once (with a meal) Edit- I havent actually gotten my Creatine yet it comes in today but thats what im going to do

I will be teh only one that takes CEE on my team

5g=1tsp? heaping?

I think i'll mix mine with Sunny D

Ero how often is everyone taking CEE? Twice a day? before or after the workout? OT hasn't changed one bit

cee also has a better absorbtion rate than monohydrate. one reason you take less of it than mono. i've also heard of some people who are non responsive to mono respond well to cee. i'm not gaining much water weight, but i am less sore on mono as well as lifting harder. but i dunno if thats because of the placebo effect, real effect, or if i just wasn't lifting hard enough before (prolly lil of the real effect and not lifting hard enough).

Whats with all this CEE crap?

I bet you can't make a workout for me.

I bet you can't make a workout for me.

I need a workout that is a 3 to 4 day split. I need compound exercises. This workout needs to focus on muscle tone more than actual mass.

you're right, i can't

day 1: upper body 1) flat bench- 4-6 sets of 4-6 reps 2) heavy triceps - 4-6 sets of 5-8 reps 3) barbell rows-4-6 sets of 8-10 reps 4) rear/side/front raises-4-5 sets of 10-15 reps 5) biceps - pick a movement and do 4 sets of whatever reps day 2: lower body 1) full squats-4-6 sets of 4-6 reps 2) romanian deadlift-4-5 sets of 8-10 reps 3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps 4) heavy ab work 5) optional extra quad movement if you want "burn", but 100% not neccesary day 3: upper body #2 1) dumbell bench-4-5 sets of 8-12 reps 2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) biceps, pick one movement for 4-5 sets day 4: lower body #2 1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy. 2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) leg curls-3-6 sets of 10-12 reps 4) heavy abs

What's a reverse Hyper? Wouldn't that be almost like a situp?

TrickyDick8806 What's a reverse Hyper? Wouldn't that be almost like a situp? No.

Nevermind i just looked reverse hypers up, anyway to do that without a machine?

Ceaze you're right, i can't haha. muscle tone.

OMG UR RYTE NOW THAT EWE DARED ME EYE HAF TWO



Sgt. Ownage OMG UR RYTE NOW THAT EWE DARED ME EYE HAF TWO Very tasteful.

Ilyusha day 1: upper body 1) flat bench- 4-6 sets of 4-6 reps 2) heavy triceps - 4-6 sets of 5-8 reps 3) barbell rows-4-6 sets of 8-10 reps 4) rear/side/front raises-4-5 sets of 10-15 reps 5) biceps - pick a movement and do 4 sets of whatever reps day 2: lower body 1) full squats-4-6 sets of 4-6 reps 2) romanian deadlift-4-5 sets of 8-10 reps 3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps 4) heavy ab work 5) optional extra quad movement if you want "burn", but 100% not neccesary day 3: upper body #2 1) dumbell bench-4-5 sets of 8-12 reps 2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) biceps, pick one movement for 4-5 sets day 4: lower body #2 1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy. 2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) leg curls-3-6 sets of 10-12 reps 4) heavy abs What the fuck are you doing? Don't give him shit. For one thing, he said 'tone'. He doesn't know any exercises and he'll probably end up hurting himself anyways. If he really wanted our help, he would ask F&N PROPERLY instead of " " I bet you can't ... "

Now that I think of it. I feel like an idiot because this is probably a parody or something. Right?

OH NOES!!!11 Your advanced reverse psychology is too advanced for our feeble meathead minds.... clever boy!

Gutrat Now that I think of it. I feel like an idiot because this is probably a parody or something. Right? no, the guy just wants a brad pitt look

TrickyDick8806 Very tasteful. i will shit on your chest

SteveO no, the guy just wants a brad pitt look What? Brad Pitt? Well, then he'll have to get a leg double also.

Sgt. Ownage i will shit on your chest cleavland steamer style ??

Sgt. Ownage i will shit on your chest

Gutrat What the fuck are you doing? Don't give him shit. For one thing, he said 'tone'. He doesn't know any exercises and he'll probably end up hurting himself anyways. If he really wanted our help, he would ask F&N PROPERLY instead of " " I bet you can't ... " Yeah, lets treat every new person like shit.

oh.. if you want to tone just do 63 reps of every exercise

By the way, for the record, he edited his post after I replied. If I saw the whole toning thing in there, I wouldn't have helped.

Ilyusha day 1: upper body 1) flat bench- 4-6 sets of 4-6 reps 2) heavy triceps - 4-6 sets of 5-8 reps 3) barbell rows-4-6 sets of 8-10 reps 4) rear/side/front raises-4-5 sets of 10-15 reps 5) biceps - pick a movement and do 4 sets of whatever reps day 2: lower body 1) full squats-4-6 sets of 4-6 reps 2) romanian deadlift-4-5 sets of 8-10 reps 3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps 4) heavy ab work 5) optional extra quad movement if you want "burn", but 100% not neccesary day 3: upper body #2 1) dumbell bench-4-5 sets of 8-12 reps 2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) biceps, pick one movement for 4-5 sets day 4: lower body #2 1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy. 2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) leg curls-3-6 sets of 10-12 reps 4) heavy abs I was wondering why not DL every week?

jonno oh.. if you want to tone just do 63 reps of every exercise and make sure you keep track, any more or less and teh workout will be worthless because of over/under training

Day 1: 1 hour of elliptical Day 2: 1 hour of running on treadmill Day 3: 1 hour of running outside Day 4: 1 hour of HIIT running outside Day 5: 1 hour of running long jump exercises Day 6: 1 hour of running through the sand on a beach Day 7: 1 hour of jumping off highest building you can find Make sure to take 7200 steps (2 per second) to get maximal toneness, there's your weekly routine, repeat as needed. edit: Oh damn you're a tricky one mr dick.

ralyks Day 1: 1 hour of elliptical Day 2: 1 hour of running on treadmill Day 3: 1 hour of running outside Day 4: 1 hour of HIIT running outside Day 5: 1 hour of running long jump exercises Day 6: 1 hour of running through the sand on a beach Day 7: 1 hour of jumping off highest building you can find Make sure to take 7200 steps (2 per second) to get maximal toneness, there's your weekly routine, repeat as needed. edit: Oh damn you're a tricky one mr dick. I hope your not being serious.

I bet you can't make a workout for me.

jumping cheat squats

jumping cheat squats

i saw some kid in the gym today doing jumping squats? hed go 1/2way parallel and then jump up 2-3 inches into the air i was confused discuss.

Mike McDermott That is a jump squat, yes. I am SHOCKED that you saw that at SWRC, though. raquet club odome was closed

dynamic squats i gotta start doing those tomorrow

jumping cheat squats

My calves wont grow

My calves wont grow

So after about 6-7 months of lifting my upper body has progressed a lot, and my upper legs sort of, but my calves still suck. Leg day looks like this: Squats 4 sets 6-12 reps Leg curls 3 sets Leg ext 2-3 sets Standing calves 4 sets does anyone know a way around this? should i work calves 2 times a week? thanks...my calves are pretty much disproportional

IBMTVTrueLifeIwantCalfImplants

ScubaMatt So after about 6-7 months of lifting my upper body has progressed a lot, and my upper legs sort of, but my calves still suck. Leg day looks like this: Squats 4 sets 6-12 reps Leg curls 3 sets Leg ext 2-3 sets Standing calves 4 sets does anyone know a way around this? should i work calves 2 times a week? thanks...my calves are pretty much disproportional Since you use you calves so much for daily activity you have to work them to failyer to see growth. Some one recently posted a link to a killer calve routine.

Ilyusha IBMTVTrueLifeIwantCalfImplants

solo Since you use you calves so much for daily activity you have to work them to failyer to see growth. Some one recently posted a link to a killer calve routine. Thanks, I will try and look for it

try higher reps and more frequency

Since leg curls and extensions mainly focus on your quads and hamstrings, your upper legs will wear out before you get much of a good calf workout. My suggestion would be to do some heavily weight calf raises until near-failure or failure.

I carry a 10kg (22lb) backpack around uni every day, it has made my calves explode (I don't do any direct calf work in the gym apart from ghr's (which aren't really direct))

Bulk diet + working out + calve specific exercises = bigger calves

Hardest muscle to get a result from.

ThenameT Hardest muscle to get a result from. because people don't know how to train them. Failure isn't enough Keep on doing what you're doing, but add in more sets - use lots of rest-pause reps and partial cheat reps towards the end to keep on pushing past failure.

Day 1: High-Volume Exercise A: Calf Superset* A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight) A2) Donkey Calf Raises 3 x 30-50 at a 101 tempo *After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set. Exercise B: Standing Calf Raises B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds** **In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between. Day 2: Low-Volume (to be done 48 hours after Day 1) Exercise A: Triple Drop Standing Calf Raises A1) Triple Drop Standing Calf Raises 3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets. ***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.

I'd just up the amount of sets/exercises. Calves can be pretty stubborn, but not impossible to change.

Ilyusha IBMTVTrueLifeIwantCalfImplants my exact thoughts.. I couldn't believe he did it.

Ceaze Day 1: High-Volume Exercise A: Calf Superset* A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight) A2) Donkey Calf Raises 3 x 30-50 at a 101 tempo *After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set. Exercise B: Standing Calf Raises B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds** **In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between. Day 2: Low-Volume (to be done 48 hours after Day 1) Exercise A: Triple Drop Standing Calf Raises A1) Triple Drop Standing Calf Raises 3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets. ***The pause is taken in the bottom stretch position, and be sure to take the full two seconds. Thanks. I am going to try that

I wish my gym had a donkey calf raise machine...

i have no problems with my calves, its the rest of my body that won't grow some people have problems with calves because they actually stretch the muscle while doing the raises (by bringing the heels downward past the point of parallel to the floor when they bring the weight down) ... doesn't work the muscle right

Dr. Shrooms You're not supposed to do that? I wish someone would have told me sooner. no, i mean you can a little bit i'm sure, but the fibers in the muscles don't work that way, so you stretch them out and they're not going to give you strength where you need it... unless of course you're jumping from a bar with your feet in that position, then it might work

On the leg press machine, place your toes on the lower edge of the footplate with your heels hanging off. Lower the weight and try to bend your calves as far in as you can and hold it for 12-15 secs. Than explode on the positive and slowly control the negative and repeat for 10 reps. I use 180 and by the time i reach 9 im seeing stars, after that 10 is life or death for me. These will fry your calves!

TheTurd On the leg press machine, place your toes on the lower edge of the footplate with your heels hanging off. Lower the weight and try to bend your calves as far in as you can and hold it for 12-15 secs. Than explode on the positive and slowly control the negative and repeat for 10 reps. I use 180 and by the time i reach 9 im seeing stars, after that 10 is life or death for me. These will fry your calves! omg, calf raises on a leg press machine? GENIUS!

mike omg, calf raises on a leg press machine? GENIUS! ya have you done them the way im talking about dicksmack?

Demon Of Dreams no, i mean you can a little bit i'm sure, but the fibers in the muscles don't work that way, so you stretch them out and they're not going to give you strength where you need it... unless of course you're jumping from a bar with your feet in that position, then it might work sorry but this is completely wrong

Dr. Shrooms You're not supposed to do that? I wish someone would have told me sooner. stretch induces more growth

Ceaze sorry but this is completely wrong then a trainer is wrong... its for the standing calf raises with weight on the shoulders ... was told awhile back and another one told me a couple of days ago that extending your heels downward while doing calf raises have a negative effect and stretch the fibers out too much for it to be beneficial for growth and strenth purposes... unless I'm misunderstanding things. i'd like to know more about it actually, because i keep hearing the same things from different trainers

Ceaze stretch induces more growth thats always what i had thought initially

My calves wont grow

Do you guys put any stock in supplements?

Do you guys put any stock in supplements?

I've never really seen any studies that support the theory that they would help in muscle growth and such, seems like an easy way out. Like a magic pill sort of thing. What do you guys think?

there's a ton of literature on the positive effects and general safety of creatine

therealdeal I've never really seen any studies that support the theory that they would help in muscle growth and such, seems like an easy way out. Like a magic pill sort of thing. What do you guys think? Apparently you haven't read any studies.

ACURA TL-S Apparently you haven't read any studies. Hence the question.

therealdeal I've never really seen any studies that support the theory that they would help in muscle growth and such, seems like an easy way out. Like a magic pill sort of thing. What do you guys think? You mean, you never bothered to educate yourself before forming your opinion... wtg

therealdeal I've never really seen any studies that support the theory that they would help in muscle growth and such, seems like an easy way out. Like a magic pill sort of thing. What do you guys think? You didn't look very hard.

yes, yes i do.

christophers i dont understand the question. what "supplements"? aas? Stuff like 'natural growth hormone,' shit that you see at GNC. I mean, I would think that if the supplement in question actually worked it would be advertised as having clinically tested etc.

Creatine and protein is it. The suppliment industry is not regulated by the FDA, who knows what you are getting, they can say whatever they want in advertising and claims. Most studies done were performed by the company selling the product so draw your own conclusions.

christophers you have to be specific wrt what supplements yiou are asking about. "natural gh" = shit. but creatine = good, 1 of the most researched supplements out there in general, literature doesnt support very many supps. this is basically all literature supports in most cases: -creatine -whey -post workout drinks -fish oils -ephedrine + caffeine what it doesn't support but is popular: -bcaa's -glutamine what works for me but isnt supported: -bcaa's what works the best evar: -aas. in most research aas provides better gains in FFM than training does. i can't wait! Oh ya, I wasnt reffering to ephedrine or creatine or even whey or fish oils. I watched TUF the other night and there wa this hilarious ad with chuck lidell promoting some 'xyience' supplements, and I checked some of it out and they have like 'fat burning mix' but its ephedrine free.

DCCapen This thread is like someone going into a political debate and asking the people there to tell them about politics before he has anything of his own to say I would actually compare it more to reading a newspaper about politics before jumping to conclusions. A guy like christophers could tell me more in a couple minutes than I could possibly learn over hours and hours of research. I'm sorry, but your analogy is terrible.

pass the test please

christophers you have to be specific wrt what supplements yiou are asking about. "natural gh" = shit. but creatine = good, 1 of the most researched supplements out there in general, literature doesnt support very many supps. this is basically all literature supports in most cases: -creatine -whey -post workout drinks -fish oils -ephedrine + caffeine what it doesn't support but is popular: -bcaa's -glutamine what works for me but isnt supported: -bcaa's what works the best evar: -aas. in most research aas provides better gains in FFM than training does. i can't wait! read this, then read it again, then write it down, then read it tomorrow

christophers most otc supps have minimal at best effects, just get some tests if you want a real effect Where do I sign up for studies like this?

assuming the black spots are motor neurons, look at how much more robust they are in B than A; also the fiber's area has increased considerably. gonna be a lot more power generated after the test en..

what are the side effects of test?

christophers what it doesn't support but is popular: -bcaa's -glutamine what works for me but isnt supported: -bcaa's well, there is some research in support of leucine (and its role in signaling the mTOR pathway)

Ceaze well, there is some research in support of leucine (and its role in signaling the mTOR pathway) AV

iCe AV

GTPBR what are the side effects of test? JESUS FUCKING CHRIST!! Get the fuck out and never ever come back. In fact forget that you have ever been on F&N, reformate you computer and go back to using AOL.

Do you guys put any stock in supplements?

Increasing vertical leap?

Increasing vertical leap?

Hey guys I'm kind of new here sorry if this thread has been done before. But what kind of thinks can I do to increase my jumping height/ability? Do you guys know of any exercises?

white men can't jump.

actually, i can't think of any, but would assume anything that strengthens the hamstrings and calves would help.

Read this: http://www.t-nation.com/readTopic.do?id=459426

http://forums.offtopic.com/showthread.php?p=30802436

polymetrics?

http://www.higher-faster-sports.com/topexercises.html

this thread is your most accurate http://forums.offtopic.com/showthrea...highlight=leap

Ilyusha Read this: http://www.t-nation.com/readTopic.do?id=459426 I can vouch for this program. 50-rep squats are killer!! They'll make a man out of you In the several weeks I've been doing them (in addition to plyometric routines), I've put a good 2 inches on my jump.

Deadlifts, squats, good mornings, glute ham raises. You dont need anything other than that

KLoWnPR109 Deadlifts, squats, good mornings, glute ham raises. You dont need anything other than that

Ceaze any reason for that face?

KLoWnPR109 any reason for that face? Yeah, those exercises only cover limit strength, you have to train explosive strength as well. And the snatch is the the weightroom exercise with the highest correlation to vertical jump.

hardcore deadlifts, squats. raised mine from 36ish to what had to be over 40" in a few months

Ceaze Yeah, those exercises only cover limit strength, you have to train explosive strength as well. And the snatch is the the weightroom exercise with the highest correlation to vertical jump. I've actually never seen much results from anything other than those exercises that I listed above. Never done cleans though. I've always felt that I've been doing them wrong and have never really found anyone to show me how to do them properly. Plyometrics never did anything but hurt my knees.

all through yo' body..blows like a 12 gauge shotty

AmCo polymetrics? Plyometrics: exercises that help develop quickness, agility, and vertical leap. In other words, exercises that mainly work your fast fibers.

Jumpsoles!

Ceaze Yeah, those exercises only cover limit strength, you have to train explosive strength as well. And the snatch is the the weightroom exercise with the highest correlation to vertical jump. you can train squat and deads with explosive strength

When you do leg work (Squats, leg press, calf raises, etc.) do it with explosion.

Increasing vertical leap?

strained glute?

strained glute?

well in my wisdom I was seeing how high I could jump, just out of the blue started jumping. my glutes hurt like all fuck, I was on the ground. Now when I get into a squat position the right one hurts a lot. I iced them immediately. what should I do....see how it feels tomorrow?

A friend of mine was squatting on the smith machine and pulled his glute as well. Now I think that squatting on a smith is a bad idea in the first place... but anyways he took a long break from working out legs. I don't know if it really hurt him that bad or if he used it as an excuse to not work out his legs...

There's a condition that is similar, I forget what it's called it was posted a few days ago.

it feels better this morning , I wonder if I can squat tomorrow, fuck I hope so.

strained glute?

Bar placement for squats

Bar placement for squats

where is the bar supposed to sit when i'm doing squats? i'm fairly certain i have it in the right spot, but i want to make sure. also, is it normal for bruising to occur where the bar makes contact? i remember christophers saying that people generally need it lower than they have it naturally, so i've been trying to keep it as low as i can.

tize put it so low that you have to use the strength in your shoulders to actually hold the bar up when you are upright, on the descent the bar will be confortably supported by your traps and upper back same for good mornings?

I love mine low low on my traps. I used to have it almost on top of my shoulders and it would bruise the shit out of my neck, but now it's fine.

i put the bar on the lower part of the traps, altho i dont get bruising.

weird, i put it on my neck.

once i learned where to put it, i no longer get any bruising or abrasion. I squat 315 or so... if you arnt putting up a lot more then that and you are messing up your back you are doing it wrong. if you are messing up your neck, you are definitely doing it wrong

anyone use that safety squat bar with the handles out front that christophers mentioned? I'd love to try it out but my gym doesn't have it looks like it would take a whole lot of strain off the shoulders

DoublasM2 anyone use that safety squat bar with the handles out front that christophers mentioned? I'd love to try it out but my gym doesn't have it looks like it would take a whole lot of strain off the shoulders My gym has one but it looks like somebody made it in their garage. I'll eventually try it.

i start with 365 as my starting set, and i get bruises after my entire workout. esp after goin up to 405 for my last set... dam i love squats. unfortunately today is back/bi day.

Atenza6i i start with 365 as my starting set, and i get bruises after my entire workout. esp after goin up to 405 for my last set...

b-stevens oops, wasn't paying attention while typing. i start with 315 as a first set, then go to 365, and move on up and eventually get to 405 as my last set.

i only get it after not having squatted for a while. like weeks at a time. ibthatshouldneverhappen sorry, was involved in a car accident...back hurt like a (#&@#@

Atenza6i back hurt like a (#&@#@ You don't warmup for squats? you just jump right into the 315?

uh, i jog for a minute or so to get the blood flowing, stretch, and i get into 315. i don't see whats so wrong with jumping into 315.

Bar placement for squats

How many of you do power cleans?

How many of you do power cleans?

And or snatch? I'm thinking of adding these, but they look dangerous and I need someone to teach me them properly (in person) I've been working on the motion with the dingle 80lb bars, but haven't got the balls to use the oly bar

dont do them on your own without information/assistance from someone thats done it

i think most people are better off just doing high pulls

Power cleans are fucking awesome. Weightlifting for football in HS , we had to do these once a week and they built me my favorite bodypart:my traps. It takes a few work-outs to get the hang of them but once I did, they became one of my favorite lifts. Works multiple body parts and works them well.

power cleans are one of my favorite lifts next to deadlifts and bench

what's a clean and press?

hi pull hang hi pull clean w/no dip regular clean w/no dip power clean w/no dip hang clean w/no dip hang clean power clean snatch w/no dip snatch power snatch hang snatch...etc press push press jerk clean and jerk saxon side bend overhead squat rocking squat turkish getup front squat 1 leg sldls bottoms up french press twisting squat and press diagonal snatch slaloms reverse squat w/shldr raise rolling sit ups windmills rocking squat w/snatch and clean etc.. not all power lifts but thats what I have in my notebook, I don't do them all at the same time. Only 2 times a month in with my training....these are all sport specific to MMA.

KingGargantuan what's a clean and press? clean...and press above your head (military)

i just dropped the power cleans from my workout.. but they are awesome. they build explosive power and wail on the traps... but other than that they dont hit anything special. they're mainly used for sports training. and snatches look kinda dangerous, i have yet to try them out.

I've just started doing cleans. Fun as hell! Start with hanging cleans, which are basically an explosive upright row that turns into a front squat. At one point, you won't be able to lift the bar any higher, so you have to snap under it by bending your knees. Try to keep the bar as close to your body as possible. (And you don't need to bend as much as the model is.) On the right side of this page is a whole bunch of mini workouts: http://www.exrx.net/Lists/PowerExercises.html

Return Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).

unless you are doing sports, or actually enjoy them. I dont see a reason for doing them.

We did them religiously all throughout high school for football.

Evidence. We did them religiously all throughout high school for football. I love those. We called them Clean & Jerk. I was doing 285lbs when I was at 160lbs.

Mike McShit they are not like an explosive upright row at all you start with a hip snap then an explosive shrug with your traps then pull yourself under your arms should not do any of the work I'm talking about hanging cleans, not regular cleans. "Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately."

Mike McShit Um, where did you get that description? Because it is terrible. Momentum from the hip and leg should pull the bar from your belly button to where ever you catch it. If you are using your arms to pull the bar, you are doing something wrong. Think of jumping, the power in your legs and momentum in your arms create the force.

I love power cleans. I got in trouble in HS football for doing nothing but cleans.

How many of you do power cleans?

Favorite type of cardio?

Favorite type of cardio?

I enjoy sprinting up stairs outdoors. I wish the local stadium would let me use their facilities. Stair steppers suck.



i like the stair stepper myself.

basketball pick up games

DCCapen trail running, when my knee doenst hurt I really like trail running too, although I hardly ever do it. I'm not sure what it is about it, but I just feel a lot more engergized running through the woods rather than on a road or track somewhere. Most of my non-weight training exercise is just taking walks with the wife. I still hit the elliptical from time to time but haven't been using it nearly as much. Once it is consistently warm here I want to start doing sprints a couple of days per week. I'm just not sure where to work them into my split.

Running is my absolute favourite. Ahh.

sex marathons

sig check

kronik85 sex marathons

running

oh yeah, and swimming/running =) just cause i'm a sprinter, both in the water and on the track.

basketball

sprinting =p

actually football!

My fave is usually inline skating, but I'm starting to like basketball more now that I'm getting some of my game back.

none

how can anyone enjoy cardio??????

gsteclipse97 how can anyone enjoy cardio?????? its good for you, now like it

jumping rope, martial arts, running stairs at a stadium.

stadiums

Opi its good for you, now like it i do plenty of it, doesnt mean i have to like it

i like swimming the most, because like 4 feet of my body is my torso so I am naturally good at it. I never really swim though. Usually just jog, which I hate.

gsteclipse97 i do plenty of it, doesnt mean i have to like it

ohmike basketball pick up games .

tize ping pong playing pool

Favorite type of cardio?

Get in shape at work/home during a computer break

Quick way to get in shape at work/home during a computer break

I can be found most of the time behind a computer screen, for my study as well as for my job. What would you recommend as (an) exercise(s) to perform daily to keep fit and healthy? Something special for the back? A diet?

Here's a quick way to get in shape at work/home during a computer break. get in shape at work