A question about routines...

A question about routines...

Is it better to hit 1 or 2 main muscle groups a day, or shoud I mix it up a little bit more (Do a little bit of each every workout day.) I'm attempting to put together my first routine by myself: Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Behind neck press Reverse Curl Day2 Lower abdomen/Back Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Push ups/Sit ups 8 minute abs ( ) Day3 Legs/Compound movements Squats Deadlifts Calf raises I'm obviously open to any advice. I'm not entirely sure what I'm doing so any help is appreciated. My main goal is to change body composition and hopefully maintain my weight (6'5" 225 lbs) if not lose a little. I'll figure out my sets and reps throughout this week to see what works best.

xpinchx Is it better to hit 1 or 2 main muscle groups a day, or shoud I mix it up a little bit more (Do a little bit of each every workout day.) I'm attempting to put together my first routine by myself: Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Behind neck press Reverse Curl Day2 Lower abdomen/Back Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Push ups/Sit ups 8 minute abs ( ) Day3 Legs/Compound movements Squats Deadlifts Calf raises I'm obviously open to any advice. I'm not entirely sure what I'm doing so any help is appreciated. My main goal is to change body composition and hopefully maintain my weight (6'5" 225 lbs) if not lose a little. I'll figure out my sets and reps throughout this week to see what works best. 7 minute abs. Not 8. 7 little monkeys sittin in a tree, one fell down and broke his knee! Sorry, just had to say that, and im in for an answer as well.

White 7 minute abs. Not 8. nope. 8 minute abs. Not 7.

White 7 minute abs. Not 8. 7 little monkeys sittin in a tree, one fell down and broke his knee! Sorry, just had to say that, and im in for an answer as well. It's 8 minute abs . It's under-rated IMO. The routine seems pretty beneficial. Just what you'd expect, really. The guy shows different ways to do crunches to hit most/all of your abdominals. I have the avi if you want.

if you do squats and dl on the same day, you will have difficulty walking for a while... split those up Move deads to back day, ditch the pushups and situps, and move the shoulder stuff to legs

xpinchx It's 8 minute abs . It's under-rated IMO. The routine seems pretty beneficial. Just what you'd expect, really. The guy shows different ways to do crunches to hit most/all of your abdominals. I have the avi if you want. Dude, hit me up w/ that avi! And BTW what I was saying came from the movie ... I think it was something about mary? Anyways, yeah. Send me that file plz!

Here's the 8 minute abs. Beware - keep your volume down. Someone walking by your door may mistake it for gay porno. http://s45.yousendit.com/d.aspx?id=2...C0AIHDYTSSMPHD

Here it is again, slightly revised. Day1 Arms/Delts/Upper Chest Seated curl Tri extension/skull crusher Bench Press Dumbell Fly Reverse Curl Day2 Lower abdomen/Back/Compound movements Bent over row/lying row (barbell) Shrug Chin ups/Pull ups Deadlifts 8 minute abs ( [img]images/smilies/hsugh.gif[/img] ) Day3 Legs/Shoulders/Compound movements Squats Calf raises Behind neck press Upright row

A question about routines...

veganism

veganism

I've never thought of veganism and always thought I'd be the last person to try it. I wouldn't even try vegetarinism. Yet lately I've been reading about the benefits of veganism. They're too much to list but I'm wondering if anyone here is a vegan. How does it work? How do you replace the vitamins/minerals that meat/milk products provide you with? how do you fight off temptation? I've always been a meat eater but I'd be willing to give up in exchange for the benefits of a healthier diet. I'm already pretty healthy. I usually eat salads everyday. So describe to me your vegan routine

Humans were meant to be omnivores. It is impossible for us to get proper nutrition from vegetables alone. We can't even digest cellulose for God's sake.

im not reading this... but theyre all fags /thread

I tried it. It would be alot easier if soy didnt pump you full of estrogen since most substitute foods are lke OMG SOY GOGOGOGOOGOGOGO. And then I started to bulk and it was all fucking over I remember researching it a while ago, searched OT and found a thread here about it where pretty much everyone was flaming the vegan As many can agree, we would be alot better off if everyone went halfway rather than a few wackjobs eating strictly vegan and pushing everyone else to do the same calling them "specists" (ala racists) and other crap like that. As such I eat mostly vegitarian with 1 serving of meat for dinner. Oh and all the milk/whey/eggs I consume makes me very un-vegan though

for every animal you don't eat, I'll eat three...

D-GUy for every animal you don't eat, I'll eat three... sharing is caring.

Using Maddox's material without giving credit = fun. I do it all the time in class!

Mike McDermott Damnit, I get that smiley from you everytime I post.

Mike McDermott Yeah, I guess you do. -- Some people just can't detect sarcasm.

Mike McDermott

would you two quit flirting?

Ronnie doesn't eat vegetables, so why should i need to

at least if you're a vegetarian you can still eat pop tarts and pepsi

Ceaze at least if you're a vegetarian you can still eat pop tarts and pepsi the important things

I thought this thread was about vagina.

Ilyusha I thought this thread was about vagina. in many ways it is

Carnifex "Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet." - Albert Einstein. He's actually right. way to back that statement up

Ceaze Ronnie doesn't eat vegetables, so why should i need to but he does

Carnifex "Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet." - Albert Einstein. He's actually right. ... because he's got all those nobel prizes for human physiology right!!???

KetchupKing but he does not according to this interview with him http://www.davedepew.com/info/inarchive.asp?aid=3446

Ceaze not according to this interview with him http://www.davedepew.com/info/inarchive.asp?aid=3446 you can see him eating corn and beans in his vid

Carnifex No, because he's actually right. If you are going to say this please back it up

Jeg1983 If you are going to say this please back it up I think it's more of a theory, not a fact or fiction type thing

eddscat I think it's more of a theory, not a fact or fiction type thing then he should not come here spouting it off like its the truth

Meat just tastes good, I could never be a vegan.

veganism

Best way to hit biseps + triceps?

Best way to hit biseps + triceps?

I do triceps together with chest and biceps with back..but, what are the best exercises to promote growth? I'm sitting with 13.5" here

synthol

Thanks for the great insight.

no problem

oh jeebus I found that preacher curls and tricep extensions work best then again I hardly do curls

drunknmunky oh jeebus I found that preacher curls and tricep extensions work best then again I hardly do curls Been doing those...vertical dips? Close grip pushups(although I'd think this would be more endurance + strength..)? I need to find an old carboard from..hm..August time that I measured my biceps on..

What the hell is going on? Well, overall, the best tricep exercises are the following: 1. Dips 2. Close-grip bench press 3. Skullcrushers 4. Tricep extension? (not sure if it's really that good). They pretty much go in the order. As for biceps...i'm not really sure, I never train them. They get enough work out (yeah i know it's sad) from pull ups, bent over rows...ect. If you are eating properly, and working out hard on your biceps and see no growth try changing up things a bit. You could try the following exercises: 1. DB bicep curls 2. BB bicep curls 3. Cable curls 4. Concentration curls 5. Preecher curls *(not in any particular order) but you should get enough workout from doing other than your arms.

genetics

preacher curls

christophers according to whom him, duh it varies person to person... almost the only exercise I do for triceps are pressdowns and CGB

triceps= reverse bench biceps= bb curl

I do like 150 reps with a 5lb DB until i get REALLY TIRED.

Gods, what's with the standard forum answers??

I did tate presses for the first time yesterday. They destroyed my tris.

christophers what kind of flat bench #'s has pressdowns given ya? can't tell you, remember I'm a body builder.. I could give a shit what my flat bench is, but 3 plates is where I'm stuck at

Tate press. Chris.. how do you do your JM presses? The vid you posted a while back (Simmons) doesn't work for me.

christophers more weight = more growth I'm not arguing that, maybe this is why my chest is so damn stubourn... I might give a powerlifting routine on it just to see how it works out, but I can never understand them /or have access to the equipment

i got better results when i trained chest/tri's on seperate days

the opposite of whatever i do.

biseps?

Grouch the opposite of whatever i do. /

I liked reverse grip curls, was definately a nice change of the routine.

I really like rack press for tris. Usually I only do maybe some hammer curls and ez bar curls for bis. I get a pretty good bi workout from back day.

I just do close grip, skull crushers and pushdowns. I probably can't bench more than 275 right now.

Ilyusha Tate press. Chris.. how do you do your JM presses? The vid you posted a while back (Simmons) doesn't work for me. http://www.abcbodybuilding.com/exercise3/jmpress.htm jmpresses are excellent

Best way to hit biseps + triceps?

Coming out of Ketosis for an all day beer binge.

Coming out of Ketosis for an all day beer binge.

So I have to pay 35 dollars for my raft rental and beer expenses to go on the hugest river float of the year. Well the alcohol will be supplied and its going to be all beer and jello shots. I'm in ketosis, have been on low carb <15g a day for 3 weeks now. I'm trying to gradually raise my carb intake until saturday to hopefully pull myself out of ketosis a little bit so I dont shock the shit out of my body with 100g worth of carbs from all the beer I'll be drinking in 6 hours. Does anyone have any suggestions? Should I maybe stay low carb and just say fuck it and tough out the day or should I do what Im doing and raise my carb intake a little bit a day to hopefully get some carb burning back into my system before Saturday? Note today is tuesday and this is event is this saturday.

Have you been doing refeeds during the 3 weeks? or will this be the first time you have given your body alot of carbs in 3 weeks? it's my understanding that when you do do a refeed (introduce carbs back in) you just do it one day..not lead up to it. right?

I never understood you austin people... I mean seariously...who the fuck comes up with the idea of sitting in a tube.. with beer ..and floating down a river all day drinking? you refeed in around 1 day.. sometimes into 2. I would start my carb intake on friday..then up it high on saturday. its been a while.. but if I remember right.. day 1 is simple carbs..day 2 is complex.. something like that. But during a refeed you need GOOD carb sources.. oats ..things like that. If this is just a one time thing I would say fuck it and do it.. enjoy it. But if you keep drinking beer for refeeds your clearly going to fuck yourself.

I have not done a refeed. If i were to not build up to it would it just be like a refeed? What effect would not leading up to it have on my body? Oh and this is a one time thing. I always drink liquor so avoid carbs but this is the only time I will refeed using beer. Oh and I dunno, austin and san marcos area people float the guadalupe like a mug allllll the time. Its the shit. Come up here and float and you'll see.

just drink and don't worry bout it

Yeah I think I'll be fine. I've read in a couple places that people do huge carb loads 1 - 2 days consecutively in a week to boost their energy.

This thread makes me cry

Why for you cry?

ryazbeck Why for you cry? Because of how stupid it is

ryazbeck I have not done a refeed. If i were to not build up to it would it just be like a refeed? What effect would not leading up to it have on my body? Oh and this is a one time thing. I always drink liquor so avoid carbs but this is the only time I will refeed using beer. Oh and I dunno, austin and san marcos area people float the guadalupe like a mug allllll the time. Its the shit. Come up here and float and you'll see. the guadalupe is the shit! cherry bombs i would just say do it. you're gonna get drunk fast and doesn't liqour have carbs in it

liquor = no carbs, alcohol is its own calorie and it in fact produces ketones, the only negative side to ketosis that it produces is that fat burning stops until the alcohol is filtered from the body. didnt even think about it but yeah i'll be drinking way less beer than everyone else because in ketosis you get drunk WAY faster. why is this thread stupid? dont be a negative prick. i asked a completely legit question. are you just mad because im drinking beer?

ryazbeck liquor = no carbs, alcohol is its own calorie and it in fact produces ketones, the only negative side to ketosis that it produces is that fat burning stops until the alcohol is filtered from the body. didnt even think about it but yeah i'll be drinking way less beer than everyone else because in ketosis you get drunk WAY faster. why is this thread stupid? dont be a negative prick. i asked a completely legit question. are you just mad because im drinking beer?

Well you dont explain why this thread is stupid. It seemed pretty legit to me. Dont just barge into a thread saying this is stupid unless of course you can explain why you think its stupid. You actually really stupid and really ignorant for saying that.

ryazbeck Well you dont explain why this thread is stupid. It seemed pretty legit to me. Dont just barge into a thread saying this is stupid unless of course you can explain why you think its stupid. You actually really stupid and really ignorant for saying that. It's stupid because you want to carb load on beer.

nathanbx It's stupid because you want to carb load on beer. it's not stupid. it's life. people drink. get over it. i think it's stupi d that people that are trying to bulk would eat m&m's and ice cream and mcdonalds and other shit. but that's life.

nic379 it's not stupid. it's life. people drink. get over it. i think it's stupi d that people that are trying to bulk would eat m&m's and ice cream and mcdonalds and other shit. but that's life. uh...I drink, but I don't mix alcohol in with a protein shake.

nathanbx Because of how stupid it is pharrel williams

nic379 it's not stupid. it's life. people drink. get over it. i think it's stupi d that people that are trying to bulk would eat m&m's and ice cream and mcdonalds and other shit. but that's life. How is that stupid?

Oh god, im sure im trying to carb load on beer, you tard. I wouldnt even be carb loading if it were up to me but this weekend just happens to be the river raft race and Im attending it because its pretty much going to be more fun than anything you're gonna be doing and there just happens to be beer involved so I was asking what effect it would have on my body.

ryazbeck Oh god, im sure im trying to carb load on beer, you tard. I wouldnt even be carb loading if it were up to me but this weekend just happens to be the river raft race and Im attending it because its pretty much going to be more fun than anything you're gonna be doing and there just happens to be beer involved so I was asking what effect it would have on my body.

nathanbx

ryazbeck

nathanbx How is that stupid? because it is..i guess it's stupid the same way that you think drining beer is stupid

ryazbeck liquor = no carbs, alcohol is its own calorie and it in fact produces ketones, the only negative side to ketosis that it produces is that fat burning stops until the alcohol is filtered from the body. didnt even think about it but yeah i'll be drinking way less beer than everyone else because in ketosis you get drunk WAY faster. i dont see why you'd get drunk any faster in ketosis. the rate of inebriation is determined by your alcohol dehydrogenase levels, which are a function of how much you normally drink. so if you've been drinking less then yeah, you'll get drunk faster but it has nothing to do with ketosis.

nic379 because it is..i guess it's stupid the same way that you think drining beer is stupid I never said drinking beer was stupid, I said using beer to carb load was stupid, learn to read.

Coming out of Ketosis for an all day beer binge.

Critique mah!

Critique mah!

Bombs away! Current split: weights M-F, cardio M-S Monday: deads, leg press, pulldown, high cable row (4 sets, 8-12 reps); 35 minutes running, 10-25 minutes elliptical Tuesday: pushups, incline dbell press, flyes, ab work (4 sets, 8-12 reps); 35 minutes running Wednesday: myriad arms/shoulder work-light day- 4 sets, 10-15 reps; 30 minutes elliptical, 30 minutes walking Thursday: barbell squats, SLDLs, unilateral leg press(5 sets, 8-12 reps); 35 minutes running Friday: pulldown, incline dbell press, high cable row/barbell row, pushups/cable flye (4 sets, 8-12 reps); 30 minutes elliptical, 30 minutes walking Saturday: outside run or cardio at the gym I'm feeling in need of a change, this has more or less been my routine for six months, and while it ain't broke, change is good for the soul. I'm considering going to a more basic 4 day split, especially since I will be moving to Florida on or about June 1st and that would be easier to maintain during some craziness. NB: I'm doing pretty well lately, losing bodyfat slowwwly but at least enough I can tell for once; I want to keep up my running and my strength but I'll sacrifice a little bit either way if it gets me lower in the fat %.

I'd split up cardio and weight training.

IBweneedpics

you're leaving the greatest state ever for FL??? j/k what's your progress been on that routine?

damn that's alot of cardio..personally i would just lower cals a tad and maybe whipe out some of that cardio

looks pretty good to me, i do more cardio than that right now but i probably have more bf than you. if you are in pretty good shape maybe drop that sat and give yourself two full days off

If that ab work is crunches, 8-12 reps is not enough.

Socrates If that ab work is crunches, 8-12 reps is not enough. 8-12 is fine for abs

AznRyda I'd split up cardio and weight training. I would really like to. Maybe once I'm in a warmer state I can go back to running in the morning and lifting at night. It's just too freaking cold and dark up here and my gym has shit hours.

i usually do 6-8 intense reps for everything but crunches, which i do @ least 20 reps a set.

Jeg1983 8-12 is fine for abs 8-12 crunches wouldn't even get you tired.

tize i did 2 sets of 6 reps today with 30lbs behind my head Yeah, I can understand that. I just don't see how 8-12 reps of regular situps could get someone tired. Probably just me!

Socrates Yeah, I can understand that. I just don't see how 8-12 reps of regular situps could get someone tired. Probably just me! Who said anything about being tired? If your workout is structured around working to fatigue, great. Mine's not atm

Critique mah!

Eating before you sleep? Is it actually bad?

Eating before you sleep? Is it actually bad?

I've always thought that you shouldn't eat before you sleep as your body won't use the food and you'll just put the food on as fat.. However, I read an article in 'Mens Health' which said that it doesn't matter whether you eat before you sleep or not, what matters is the total calories you consume during the day. So what does OT say? I'm basically trying to gain some muscle really so sometimes before I sleep I eat a tuna sandwich which has around 30g of protein.. but will the carbo's that i consume put on the wrong sort of weight for me?

It doesn't matter. I eat a lot before going to bed, I still lose weight.

just eat. 24/7.

*gasp*Men's Health was actually right for once

It doesn't matter....To any parts of your body except the parts that get acid reflux.

just wondering because this is what I heard, but doesn't your metabolism slow down gradually throughout the day...and just a whole shitload more towards nighttime and when you're going to bed? ie...sleeping not saying it stops, but it won't digest the food nearly as efficiently?

I depends what you want to do as well. If your trying to lose weight you shouldn't eat 3 hours b4 you go to bed. I just got out of a Physiological Science class in school with a professor who is a Dr. of Physiological Science and it has been found that eating 3 hours before you go to bed will hurt your weight loss goals. Not trying to go against what you guys are saying, thats just what I was told. If you are bulking, however, eating right before you go to bed won't hurt.

One reason I've heard of a reason not to eat before bed is that it may blunt the body's natural secretion of HGH.

christophers your professor is a fucking moron and is 100% wrong. ask him the following: how does your body physiologically hindered by eating before bed? what is the physiological process in which the body forms adipose tissue in the absent of calories? metabolic slowdown towarsd the end of the day is 100% irrelevant when you acknowledge the simple fact that when the body notices it's in a deficit it will pull from fat. then ask: why was there a study done on female soccer players who ate right before bed and lost more fat than the group who didn't eat right before bed? there was more muscle tissue spared with a meal before bed as opposed to not, more lbm retained = more fat loss the problem with most professors is they are 100% not current on research. in fact they are very far behind. this is why most nutrition based classes are hilarity at it's best. This doesn't even contradict HGH release. The HGH released by not eating may be optimized but in the long run still insignificant especially when compared to the muscle preserved by eating.

christophers yeah and training high reps with low rest periods will increase GH, so why dont you do that? because the miniscule amount is irrelevant No arguement there. See my previous post. Again a matter of the disadvantages (in this case of highreps but supposed fat burning) compared to the advantages of lower reps and hypertrophy and maintenance of muscle mass.

What would happen though if we take two slightly overweight twins.. Their normal daily caloric requirement 2500 calories. One ate 2000 calories. 300 of those calories at 10pm. Another ate 2100 calories. Last meal at 8pm. Any difference in results? Short term or long term?

I always have a shake before bed with 2% milk to get some extra casien protein. Lately ive been drinking 2 scoops muscle milk with 12oz 2% milk, keeps me anabolic overnight ;-)

I only know I sleep better with something in my stomach.

timberwolf I only know I sleep better with something in my stomach. yeah same here. I feel more energized in the morning too

don't you still need energy while you sleep?

the way I look at it is... how many hours between meals.... and yes, that also includes the gap between the last meal before going to bed and the first meal when you get up in the morning... so suppose your last meal was 6pm and you go to bed at 10pm... there's already a 4 hour gap... then you sleep for say.... 8 hours.... and get up at 6am.... and eat right away.... that's a 12 hour gap!!!! Remember, ther's only 24 hours in a day... which leaves only (another) 12 hours to squeeze in 5 to 6 meals??? A 10 to 12 hour gap between meals... is too much.... even if it's sleep time....

Interesting responses..

WHAT do you all eat before bed? protein/fat combo?

t3nchi WHAT do you all eat before bed? protein/fat combo? Like a sandwich or something.. with tuna salad a little salad dressing... i used to sometimes eat fast food just before bed.. now i know that MUST be bad?

I usually have cookies and milk and doritos before bed

cottage cheese

t3nchi WHAT do you all eat before bed? protein/fat combo? mostly protein... personally, I like to keep my carbs earlier in the day... and taper off.... to minimal or none....

It matters with regards to developing acid reflex/esphagitis.

I take a scoop of ON whey + 1.5tbsp of flaxseed oil before bed along with 500mg calcium/mag and 1g vitamin C

for the last meal i avoid food that sticks to my teeth, like doritos.

Eating before you sleep? Is it actually bad?

Flexibility

Flexibility

Recently, I have been hitting my legs hard, on leg days. Now I am having trouble stretching. I can normally palm the ground behind my heels; but now, it's a bit more painful for me to palm the ground in front of my toes. (The pain is behind the knee.) I have been:- Squating - Doing leg curls - Doing leg extentions - Doing Caf raises Is this tauntness due to my increased attention given to my legs than before?

Flexibility

Flexibility