Workout in the Gym
how you do it?
so i finally started to go in the gym,i go there with a friend that is exprienced (or at least i think so)
we do like this
1st:chest, biceps
2nd:free day(do some abs exercises and push ups at home)
3rd:triceps,shoulders
4th:free day
5th:legs and back

i want to know whats ur workout at the gym,how do you train? in what period of time with your workout you achived what you wanted?
(203 replies)
Created 2012-07-26 00:47 by: Nzr0
gym is not that good.. because u can spend on it a lot of years.. but if u stop u will be without muscles.. :|
2012-07-26 00:54:20
lol
what you mean you will be without muscles? for sure if you stop train and eat like a "cow" for sure you will be... but maybe im wrong
2012-07-26 00:57:56
Yuri Spasokukotskiy
watch his videos
2012-08-18 21:55:10
chest
back and triceps
restday
shoulders and biceps
legs
restday
repeat
been workingout more than 2 years
improving as well
2012-08-19 03:29:06
if you stop training and continue eating like a beast to get high proteins ofc you will start losing the muscles to bodyfat

Post edited 2012-07-26 01:01:47
2012-07-26 01:00:23
by: ohai
#29
hey now, getting fat is like wearing weights around all day! :p

someone told me that once and was serious lol
2012-07-26 01:39:06
coltowns you don't any idea about gym , please shut up , you're stupid.

Nzr0 , this is my workout :

Monday:Chest+abs + cardio
Tuesday:Back
Wednesday:Legs
Thursday:Shoulders+abs + cardio
Friday:Biceps+triceps
Saturday : Cardio 30 min
2012-07-27 19:49:10
muscles turn to bodyfat? ahahha damn broscience at its finest
2012-07-26 15:33:56
I writed wrong , if you eat like a beast to high proteins ofc you will start getting bodyfat not losing , muscules to bodyfat !
2012-07-28 12:58:43
without muscles if you're STEROID-MAN. but if you're not, you will still have your muscles.
2012-07-27 16:23:06
Yeah and bodybuilding will reduce size of your dick too.
2012-07-27 21:34:33
depends on if u take protein or not? if u do u need to train many times to keep fit.

2012-07-28 20:15:34
gym is so useless
2012-07-26 00:56:47
i bet u r skinny guy, or a fat one :)
2012-07-26 13:23:07
jesus christ, im a mesomorph, i already have a nice body. i'm also self-confident and that's what matters to women (and men too, if you enjoy being a leader).
i also do muay thai, which actually is useful. not only you learn how to fight, you also get a lot of stamina/endurance because you're not going to last a single round if you don't do a lot of cardio. stamina is something you'll never get if you only do weightlifting excercises. my biceps are also OK because you need them for thai clinch, i can lift 28kg dumbbells.
2012-07-27 14:42:31
gym is the best way to keep your body in shape.. no matter what you wanna achieve stamina, increase of muscle system, or strength you can do any of these in a gym you idiot. you need stamina for sepcial reason(muhai thai) others need something else and gym is the place where you can get them easiest.. you can reach them somewehere else as well but the gym was created for that....

Post edited 2012-07-27 15:05:00
2012-07-27 15:03:02
you don't need muscles unless you do wrestling. period. they're not going to help you in everyday life, and quite often they dont even look good.

if you do striking martial arts you might need explosive weightlifting, but that's about it. you might also need skipping rope, treadmills & pool, but those things are not the reason why all of you go to gym.
2012-07-28 10:25:59
if an avarge person starts working out but hard without any steroids he will look good he will never look like near Schwarzenegger or any kind of bodybuilder this is a huge missunderstanding.. Any single person who is 90 or 100 kg and has ripped muscular body is on steroids either you believe it or not.. either they admit it or not.. bodybuilding is the only sport where you can train all of your muscle no any sport can do the same.. and one more time if you build your body naturally without steroids you will never look ugly and hulkish... this is fact.

And in the previous comment of mine i was talking about going to gym.. you can develop stamina (as i said) or increase of muscle system or strenfgth. If you develop STAMINA you think i ment to increase muscle system or something ? cmoooon maaan.

Post edited 2012-07-28 10:47:31
2012-07-28 10:43:39
or he is like 6 feet more
2012-08-18 21:26:32
good i also do kickboxing, but i dont know how the f*** u can tell gym is so useless :/ is it bad to have nice body, and muscles? 95% of guys which are telling that gym is useless are skinny or fat.
2012-07-27 15:04:05
+1000
2012-07-27 15:05:21
Hahaha, so clueless post.
2012-07-27 16:44:45
learn the basic positions for some exercises and so on and then buy some exercise "machines", it will be chepest, trust me!
2012-07-26 01:01:05
well you wont have the same fun as you have when you train with a friend or with other people that you talk with when you train.

2012-07-26 01:02:59
when going to a gym you really have to commit yourself..or you will end up failing once because your friend couldnt go and therefore its a rollercoaster xD
2012-07-26 02:13:42
nah now im going with him just to know what to do how many and when i should do with more weight.
just to have an idea,then i will go at morning,he cant go there at the morning becuase he need to go to do some stuff at university
2012-07-26 08:47:58
Zyzz workout plan http://teenfitnessblog.blogspot.pt/2010/12/zyzz-an.. but this can be hard for you since you are a newbie on gym but beleive me when your ready start to follow that plant and start to see Zyzz videos 0n int3rn3t!

also this can be very usefull
http://www.youtube.com/user/sixpackshortcuts
http://www.youtube.com/user/moricestreet909
http://www.youtube.com/user/twinmuscleworkout

Post edited 2012-07-26 01:09:35
2012-07-26 01:04:03
thanks,finally a dude that comments with what i asked
anyway i did today all exercises of monday,maybe not with high weights but i did what i could do
rest of workout,for me looks fine,but the only problem is that i can only buy for now 12 days of exercise in a month... but anyway thanks for the link,saw some new exercises that i never tried at least.
2012-07-26 01:09:45
btw could you say your size ? height and weight pls
2012-07-26 01:15:08
dont know the size but im not with good weight
1.80m
90kg
for now can do only 40kg at chest... rest from 6kg-10kg(in every hand) the weight of dumbbells depends of the exercise.

3 sets of 8 reps

Post edited 2012-07-26 01:20:13
2012-07-26 01:19:47
first try to lose some fat in your body then gain muscles.
2012-07-26 01:23:07
i dont feel fat,i mean i can do 20-30 push ups without probs. (right push ups,not like a girl)



Post edited 2012-07-26 01:24:17
2012-07-26 01:24:02
push ups doesn't matter and 20 please my cousin 12 years old could do that to be bulk first you have to get lean then start bulking !

First run alot and do alot of bike and abdominals try to have a low bodyfat then try to bulk bot not exagerated!
2012-07-26 01:25:39
nah dude... push ups it is be able push up your own weight.
i have a friend that is 1.85m,90kg... and cant do a single push up.
2012-07-26 01:28:41
maybe he hasnt learned how :P
2012-07-26 02:14:18
coltowns showed you a workout program and i am sure he wanted to good to you but that workout is wrong crap and bad... these guys are on steroids and it doesent make a differenc that what kind of workout plan they use either way they are gonna improve like hell because of the steroids. If you keep following this kind of workout program one thing is gonna happen. Either you will be overtrained and will never go to gym again, or you will get some injury and will never go again to gym. Only a competitor needs to go to gym 5-6 days a week... 3 days per week is more than enough. Even if you are in an advanced status 3 days a week is fully enough. Try to do 2 exercises on small muscle groups and 3 on the big muscle groups in the first month with 4 sets between 8-14 repetitions. After that you can move on 3 on big and 3 on small or 4 on big 3 on small muscle groups depends on how you feel and keep the repetitions between 6-12. Never go under 6 repetitions and never go above 12 to keep up developing. Do this another 2 months and after this 3 months you can vary the workout methods with the same exercises for another 2-3 months and after that you can change the exercises after you have done about 3 workout methods with the exercises. So after 6 months you can vary the exercises but keep the main ones(i.e. bench press) and start new workout methods with them and keep it up. You can find workout methods on the internet the most famous one may be the pyramid principle you can find at least ten of them. And remember the most important factor in training is to do the exercises properly and isolate the muscle as much as you can(if you do it properly it will be isolated well).
2012-07-27 15:29:21
thanks for advice
2012-07-27 15:57:35
+1
2012-07-28 11:53:29
WALL OF TEXT
2012-08-19 01:35:49
With all due respect to zyzz -RIP-, dude was on the juice, following his workout routine wont get you to the physique he was on unless you get on the gear -which im not advicin you to-.
2012-07-26 02:21:34
where are the proves that he used juice ?
2012-07-26 02:47:20
"Zyzz is a world-famous bodybuilder from Australia who got famous thanks to an imageboard called 4chan.org and bodybuilding.com forum.
He has been working out for 3-4 years and his results have been really impressive, he has said it himself - He uses anabolic steroids."

On the link you posted !!! ROFL
2012-07-26 15:26:02
you are more dumb than I tought you were.
2012-07-27 15:30:57
what's the point of gym anyway?
i've seen a lot of people do gym, and all of them have either been chavs or insecure virgins.
2012-07-26 01:14:08
ive seen a lot of people dont do gym, and all of them have either been fat or secure virgins.
2012-07-26 01:16:02
??? it's actually fat guys who gym, because they think it can help them. ha-ha. the only things that can help them are diet and jogging, not weightlighting or push-ups.
2012-07-26 01:18:54
well diet and jogging wont make you have muscles... to need to transform your bodyfat into muscle... be thin is worse then be fat,at least not too fat... becuase you can always tranform your bodyfat into muscle,when you thin need to eat,and it will take much more time to get muscle.
2012-07-26 01:23:11
why do you need muscles lol
2012-07-26 01:26:03
by: nsis
#30
What a bunch of horseshit. Bodyfat will NEVER convert to muscle tissue, never ever. It's actually easier to build muscle for thin individuals with low bodyfat due to increased insulin sensitivity. Please do not advice others on training and/or nutrition when you obviously don't know what you're talking about.
2012-07-26 01:39:56
well i guess thats why there are tons of people how ask for help as they are thin and cant gain muscle even with workout and also most of body builders were fat before they started to train... as i can say maybe my exprience isnt that big but from what i heared and from what my own dad said (he was a soft body builder),im pretty sure that a fat man can get muscles faster then a thin one.
2012-07-26 01:44:52
by: nsis
#36
That is false.
2012-07-26 01:58:45
nsis is right, body fat will never convert to muscles. ever wondered why bodybuilders have to dry out?

but as i already said, bodybuilding is just as useful as parkour, only that parkour at least is fun and entertaining. do some sports instead of bodybuilding, you're not going to get more pussy anyway if you're insecure. bodybuilding is for pussies and is not going to help you.
2012-07-26 02:04:20
that's false
imagine a fat man and a thin man !

A fat man needs to lose alot of pounds /kilograms to can gain muscles to the muscules appear shredded and ripped

Now a thin man just need to train and eat = good bulking
2012-07-26 02:52:03
well cant really understand of what fat means to you... for me it is now like http://i.telegraph.co.uk/multimedia/archive/00797/..
that people for sure need to lose weight... im more of a normal dude that is wanting to do some body building.
2012-07-26 08:56:08
it is much much harder for thin humans(ektomorph) to gather muscle because of their fast metabolism. your dad was partly right! and do not pay attention to this nsis guy.. he talks bullshit and pretend he knows something about this.
2012-07-27 15:38:50
Is that so? I guess science disagrees with me then. That latter part of your comment actually does apply to the majority here at HLTV.org.
2012-07-27 17:54:23
Exactly. Though building muscles isn't something you can't do while being fat, a big problem is losing fat and building musclemass at the same time. While it is possible, it's far easier just building up muscles from a more normal sized body.
2012-07-26 02:03:09
Afterburn effect ;)
2012-07-26 01:59:32
this
2012-07-26 02:20:06
http://www.barstarzz.com/

Post edited 2012-07-26 01:25:50
2012-07-26 01:25:25
that's guetto workout's not gym workout btw i really like them but prefer barbrothers =P
2012-07-26 01:26:18
calisthenics 4 life!! Checkout our Serbian stuff http://www.youtube.com/watch?v=LfdCzReh8Hc hope u like it..
2012-07-26 12:28:06
Imo the most effective way is to workout with your own bodyweight.
2012-07-26 01:36:13
Agree!
2012-08-18 22:07:56
by: ohai
#31
This might sound like trolling due to the author, but The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger is actually a very good workout reference and has a section on routines
2012-07-26 01:43:23
cant see how it can be trolling,at least you said a good workout that you tried,at least by your comment i think you already tried it.
not like people saying for what you need muscle,or "gym is not that good.. because u can spend on it a lot of years.. but if u stop u will be without muscles.. :|"
2012-07-26 01:47:06
by: ohai
#35
yeah when i started working out i read a few books, and that was by far the best. it's very diverse in topics and has a lot of good, specific advice, routines, how to hit different muscles, etc.

i taught a few people to work out (just basic stuff i mean), and without exception when i brought it up they would make a 'terminator' joke or some schwarzenegger joke, so i figured it might be taken as a troll :p
2012-07-26 01:51:28
i do:

1.chest,biceps,triceps. after some hours im at kickboxing
2.free day
3.legs,abs. after some hours im at kickboxing
4.free day
5.back,triceps,shoulders . after some hours im at kickboxing



Post edited 2012-07-26 01:52:06
2012-07-26 01:50:58
doing biceps and triceps at the same workout the is worst thing ever:(

Post edited 2012-07-26 02:01:06
2012-07-26 01:59:28
combining bodybuilding AND martial arts is difficult, doing biceps and triceps on the same day is not.
2012-07-26 02:07:27
No, it isn't. Really.
2012-07-27 17:03:21
it is preference,but it is better to do something like chest,biceps and back triceps... but well everyone have their own workout.... thanks for searching
2012-07-26 08:58:39
chest biceps abs
free
shoulders back abs
free
triceps abs legs

but in free time cycling or jogging as well :)
2012-07-26 02:00:54
do you do any warmup by cycling or jogging?
2012-07-26 08:59:05
My advice to you, don't take bodybuilding advises from an internet forum like this (ironic isn't it?) - very few people know what they're actually talking about.
2012-07-26 02:05:29
bodybuilding is so fucking ugly , AESTHETHICS RUN THE WORLD
2012-07-26 02:10:57
I agree, but by bodybuilding I simply mean building muscle mass, not necessarily becoming the next Arnold.
2012-07-26 02:21:50
wrong, in bb you should take all the advice possible and actually see what works best in your specific case. It's all about trial and error. ;)
2012-07-27 17:22:59
You have a point.
2012-07-27 18:29:42
Training back and legs in the same day it's not really a good idea,2 big muscle group .. you should train them apart.

2012-07-26 02:15:57
thanks for advice,better would be shoulders,legs and triceps,back?
2012-07-26 09:00:35
I would go for shoulders and triceps, legs and back.

This is how I train :

chest-triceps
back-biceps
free
shoulders-neck
legs-abs
2012-07-26 13:20:08
the only problem of your routine for me,it is that i can only for now pay 12 exercise days per month,thats 3 exercise days per week (i also workout at home,but only pushups and abs,trying to wake up early for jogging,but not going good)
2012-07-26 13:27:37
In your case I would train like that :

chest-triceps(gym) and abs (home)
shoulders
back-biceps(gym) and abs (home)
shoulders
legs-neck(gym) and abs (home)
2012-07-26 13:35:41
chest triceps
free
back biceps
free
abs legs shoulders
2012-07-26 02:21:14
Take a look at :> http://www.bodybuilding.com/
2012-07-26 02:21:24
chest-triceps
back-biceps
free
shoulders-neck
legs-abs
2012-07-26 02:36:04
shoulders-neck? how?
2012-07-26 02:48:18
how do you train neck muscles ? or what do you really mean ?
2012-07-26 13:18:49
how to train neck muscules
2012-07-26 15:58:40
Barbell/Dumbbell shrugs.
2012-07-27 16:56:05
chest-triceps-abs
back-biceps-boxing
free
biceps-triceps-abs-boxing
free
legs-shoulders-trapeze
free
2012-07-26 03:30:33
Gym sucks. Your muscles grow but you become hulking piece of shit. You'd better run in the morning and work with your own weight(pull-ups,push-ups,abs,etc.) if you don't want to have problems with your back in future.
2012-07-26 08:53:49
this guy knows it!!!

thx man ... finally someone who really gets it what sports is all about.

people always start in the gym and push weights their body is not used to handle!!! so much stress and the body has to suffer .... not yet but in the future!! as you mentioned it's better to train with our own body weight!
I for myself have 6 exercises every 2nd day (training - relaxing - training .....) and it works out great for me ... and on the weekend i am riding my bike or go for a swim.

i really don't understand why people meet in gyms and push hundreds of kg .... i just want to feel good and don't want to become a "hulking piece of shit" (haha i am still laughing) :)
2012-07-26 09:53:11
This. My friend fucked up his back in gym 2 years ago. Since then he can't join any gym anymore.
Personally I run, go biking amd swim in the sea. Amd I can tell you that you will.get nice legs with biking and running and good arms, back and chest by swiming (in open areas better).
Not only this, you will get more healthy in breathing, you know, coordinating breaths in open sea is not that easy (I can tell you I drink 1/2l water everytime I do it :D).
2012-07-26 10:16:28
He was probably doing to much weight, with shitty form.
2012-07-27 19:30:03
Nope, he was going to gym 3 times a week last 2 years. He did the basic exercises first 2 weeks, to know positioning and stuff, but one day suddenly he began to get pain in the back, that's it :/
2012-07-27 20:59:13
this is right. just work with your own weight, weight lift is shit and so on...
2012-07-26 12:34:57
its personal opinion.. in gym if u know how to exercise correctly than you will get a huge muscles. you also need a good cardio like running swimming etc.
2012-07-26 14:16:56
ohm god you really do believe what you say? of course if you perform exercises properly you will never have any problem with your back. and becoming a hulking piece of shit part was the most dumb of you... you would never grow that big muscle that you can be called hulk WITHOUT any steroids.. if you do it in a natural way you will look really good but not hulk... nobody on earth is able to grow big, huge muscles without steroids... omfg

Post edited 2012-07-27 18:29:12
2012-07-27 18:28:03
Oh my fucking god,hulking is not being HULK from animated series. You just have to fucking agree that typical gym visitor is 100kg(you can reach it without steroids) and without abs showed.
2012-07-27 18:43:45
i did not mean hulk from animated series neither, its obvious... you can never reach 100 kg without fat on your body meaning your abs are ripped only if you are taller than 2 meters and have a real good genetics other way you need steroids... of course if you have fat on your body you can reach even 150 kg but that is a completely different issue..
2012-07-27 19:13:31
u need PUS :-)
2012-07-26 13:11:15
by: xb0y
#70
Monday : Chest
Tuesday : Front/Back
Wednesday : Biceps
Thursday : Triceps
Friday : Shoulders
Saturday : Thighs
Sunday : Rest

Diet : Light Breakfast or Brunch, Fish in alternate days & Curry food :/ After Gym- 2 spoon of whey protein with 3 bananas and that's all for me -.-
2012-07-26 13:17:31
So you must do an intensive trening, because your muscles are resting 7 days.
2012-07-26 14:03:05
you are going for huge muscle growth or shred your muscles ?
2012-07-26 14:18:44
by: xb0y
#84
I was fat :/

Just trying to be in good shape
2012-07-26 14:33:00
than its correct keep it up:)
2012-07-26 14:42:37
Thanks :d
2012-07-27 16:37:00
Gym is always the best way, ignore these hermits.
2012-07-26 13:27:21
well i think they never tried it or just it is too early for them.
2012-07-26 13:38:21
+1
2012-07-26 14:52:58
+1
2012-07-27 18:34:11
workout all muslce groups in 1 day and eat fat only, no protein no carbs

that's how you become big like zyzz (rip)

2012-07-26 13:34:38
also look up GOSAD (galon of sperm a day)

very good for bulking
2012-07-26 13:35:21
I think u should ask Mr.Biceps (pasha).
2012-07-26 14:27:16
play some football
2012-07-26 14:42:50
Diet is the most important thing. And btw. don't listen to 80% of this morons, because they know shit about training and are probably 50kg's with computers on their backs.
2012-07-26 15:39:09
by: sqle
#93
True, most of them probably haven't lifted anything heavier then a spoon in their life and just trolling others cos they're jelous... My advice to you is to download this documentary http://www.youtube.com/watch?v=kuygZX3HKSQ and learn a bit about everything you need to start healty life in first place, to see that good nutrition and eating is like 80% and training is like 10%, either it's gym or street workout with your own bodyweight. And those last 10% are suplements and stuf you can add to get even better results then thin body and lean muscles...

Post edited 2012-07-26 16:12:15
2012-07-26 16:03:11
I know a lot of training/gym instructors & everyone has his own idea. I'm one of those guys that was overweight till 14 years old but now I'm ripped (not very big muscles but at least have a good muscular shape).
The main idea is that working out is good (no matter the form) & you need to workout regularly to keep fit. I do a lot of jogging, fitness & cardio but also some strength exercises. I have left gym for quite some time but I have a pair of dumbbells which help my muscles keep in shape. Remember that lights dumbbells won't grow your muscles but will avoid back hurting.
The way I chose to workout is slow but natural, will take like 3 years to get ripped.
2012-07-26 15:56:20
u done the right thing atleast (makeing this post and trying to get some info), just get alot of information about training, read up on stuff on the web and talk with people with knowledge, to many people just starts training and dont know wtf they are doing and just lift something that makes no sense.

2012-07-26 18:08:36
1st:chest, biceps - Good
2nd:free day(do some abs exercises and push ups at home)
3rd:triceps,shoulders - I suggest moving triceps to another day, shoulder exercises significantly involve triceps,they will be fatigued after you finish shoulders
4th:free day
5th:legs and back - Definitely split this, back and legs muscles are the biggest meaning you will run out of energy before you move to the next muscle group

2012-07-27 14:55:57
if u wanna be super strong ask Pasha how do that xD
2012-07-27 14:57:23
i have a two day split

-1- legs/chest

squats
calveraises
benchpress
dumbbell flys
dips

-2- back/shoulders

dumbbell rows
deadlift
pull ups (wide grip)
standing military press
side dumbbell raises
curls
2012-07-27 14:58:43
"If you surprise your body, he will surprise you." :)
2012-07-27 15:03:20
+1
2012-07-27 16:41:21
i still do push ups and they helps me very much... how do i do them ? lets see

firstly, u should place ur hands very widely to each other to make a clear 90 degree angle in your elbow when u r pushing up...

secondly, use books ! or something else to place ur hands on... i have about 7-8cm pedestal that makes my breast go deeper and touch the floor with maximal tension

in the end, put your legs onto some pedestal as well, i use a sofa or a bed, more of your mass goes to your arms and then you get more kgs to push up

so with the right approach you can make a decent breast by pushing up, i still do them and my nipples are sharp so far :D

but anyway i have got to that moment were i cant find any other way to keep my breast growing doing push ups... so with the lapse of time u shall got to use the bench press anyway
2012-07-27 15:21:47
Good tip with books for home exercise.
Also pretty good combining push ups with wide/close grip.(shoulders and breasts/triceps).
Also this is massive thing : http://www.youtube.com/watch?v=_m11wH3CUes awesome challenge.
2012-07-27 16:20:37
i have tried the pyramid, made it only to 5 push ups... pretty useful, a lot of muscle groups were strained there... thx
2012-07-27 22:34:38
1.Chest and biceps
2.Legs
3.rest
4.Shoulder and triceps
5.Back
rest
rest

2012-07-27 15:31:16
Depends on what week cycle I have - for volume or for strength.

There's a lot of things about it, so just generally - I start with big muscle areas and progress to small ones.After that regeneration day comes.

Post edited 2012-07-27 16:16:01
2012-07-27 16:15:48
bunch of tards
2012-07-27 16:52:20
Don't do shoulders + triceps and legs + back. You should do back + triceps and legs + shoulders. The reason for that is when you hit shoulders you're also doing triceps. If possible also move your legs and shoulders day, cause doing legs takes all your stamina away and your performance wont be the same. If it is your first time training in the gym do compound movements.

Also dont forget to use proper form, try to do the exercises with slow and controled movement. This will keep you away from injuries and build you some muscle. But always try to make an intensive training: if you can make 10/12 reps with good form go heavier. Try to challenge yourself whenever you feel it's appropriate.
2012-07-27 17:08:56
Squat 6 days a week 4 back 2 front, bench 3 days, deadlift 1 day for multiple triples on everything, on 2 days where you only squat do little bodybuilding shit if you want(shoulders, back, etc)

For weightlifting, snatch and clean and jerk 6 days a week and back squat 3 days, work up to a comfortable single then do multiple doubles. For squats do multiple triples.

Every set you must have complete muscular control, start with bar only and work up over 6-8 weeks until you are used to training so much then BAM you're now a man. You're welcome.
2012-07-27 17:16:46
In my case I usually do:

Monday: chest
Tuesday: legs
Wednesday: shoulders
Thursday: triceps and biceps
Friday: back

This is what I try to follow up but I do change the order sometimes depending on the muscle soreness.
2012-07-27 17:17:09
Monday - Chest
Tuesday - Chest
Wednesday - Chest
Thursday - Chest
Friday - Chest and Biceps
2012-07-27 17:20:54
by: Pus - HLTV.org
#124
Day 1
Back & Bisceps

Day 2
Chest & Triceps

Day 3
Rest

Day 4
Legs

Day 5
Shoulders & Other leg exercises.

+ 200-250 grams of protein each day.

I haven't been exercising for too long, but I feel a very small change. Hopefully on the right path. Anyway, I also focus a lot on my technique. I try, at least. You should too, which I'm sure your friend has lectured you on.

Edit: I can also add that I follow a 5x5 program.

Post edited 2012-07-27 17:29:03
2012-07-27 17:27:06
Day 1 you do back & biceps ? i think it would be better do shoulders and back , cuz when you do back exercises you are using your shoulders.
btw alot of guys trains alot per week i would chose in the max 3 days!
and getting alot of protein day by day can cause erection problems!
2012-07-27 18:01:48
1. The biceps are far more activated in back exercises than your shoulders, thus making biceps a better choice to incorporate on that day.

2. Could you provide a source for your claim on erection problems?
2012-07-27 18:14:36
by: Pus - HLTV.org
#131
I do back and bisceps training on the same day because the exercises I do are mostly compound movements. To me it makes sense that I should be doing these on the same day.

Protein supplements are basically just protein, something we all need in order to survive, and unless you are using some weird-ass protein supplement with a lot of nasty mojo in it, I highly doubt it. Feel free to prove me wrong, though.

Post edited 2012-07-27 18:38:54
2012-07-27 18:38:33
The average protein that a normal person takes per day is 100~ grams of protein + 200-250 protein a day can cause erection problems i saw on a youtube video from a guy that know what he talks hmm let me find the video! :D im searching.
2012-07-27 19:03:48
by: Pus - HLTV.org
#134
The body can easily cope with an intake above 200 grams of protein per day. It's like people saying you can only eat/drink xx grams of protein, the rest comes out as pee. It's just a myth.

I only know the basic stuff about protein and how it interacts with our bodies, but I don't see any logic in how protein could cause erectile dysfunction.

It does not constrict blood flow, it has no funky hormones, it does not cause any form of fatigue, all of which are normal things that could cause erectile dysfunction. That and obese women...

But hey, reply to me if you find that video!
2012-07-27 19:11:20
biggest bullshit i have ever heard it is the same when they say that much C-vitamin kills your kidney also a huge bullshit... but hey some people still can be frightened...
2012-07-27 19:16:59
Why don't you switch biceps with triceps? I don't know what your goals are but doing back & biceps and chest & triceps is kinda meh.
2012-07-27 19:26:09
by: Pus - HLTV.org
#139
You'll see why I do back and biceps rather than back and triceps in #131. Many don't care and it's often just a choice thing, but I've got chest and triceps on the same day for an easy transition (I start out with regular bench press, conclude with close-grip bench press) and because triceps is involved in horizontal pushing movements (like bench press)

I could, of course, switch and do back and triceps on the same day, allowing me to focus on the specific muscle group, but what I'm doing right now is working out alright - which is what counts!
2012-07-27 19:35:53
The thing is that you always have to vary the exercises and workout methods and principles so you are able to give new challange to your body to keep up developing. Never forget "suprise your body and it will suprise you!" Never do one training principle mor than 2 months because your body will get used to it and will develop really slowly and at some point will stop. The same thing with chest biceps back triceps thing do it for a few months with different training principle and than change it to back biceps and chest triceps. I hope it helped.
2012-07-28 19:26:21
by: Pus - HLTV.org
#175
This is why one should add a bit of weight each week! :)
2012-07-28 19:44:20
of course you need to add some weight but you will reach your limit fairly fast if you want to perform the exercise properly(which is the most important thing) and using continous tension which does not allow you to put stress on your joints ever because you muscle holds the weight the whole time (this two main principle give your muscle tremendous stress and load). To be able to add more weight after some point you need to go trough the steps I wrote in my previous comment while your muscles do not stop developing.
2012-07-28 19:55:43
by: Pus - HLTV.org
#181
Won't the extra weight do this and be enough? I wouldn't know for sure, but I would assume this should stress my joints enough when I try to add some extra weight each week. Anyway, I'm not going to change anything anytime soon as I'm nowhere near my limit yet and I am still trying to get my techniques right!
2012-07-28 20:04:17
The weights will not stress you joint IF you do the exercises properly and use the continous tension. If you are not able to perform the exercises properly than you need to decrease the weight because it is too much. So yeah, get your technique right that is the most important and after that you can add some more stress to your muscles by increasing weights and mostly using different workout principles.
2012-07-30 10:32:05
I run every day 45 minutes on the treadmill. then I do some abs and push ups exercices for 15 minutes and im done. also sometimes if a friend wants to go jog, i'll jog outside for 45 instead of the treadmill, which i prefer to do because it feels better, idk. its a simple and good training plan.
2012-07-27 19:40:31
Let some rest for muscles , it's necessary !

Do it just Monday-Friday
2012-07-27 19:53:27
45 minutes of running every day, plus a few abs and push ups do not require rest, in my opinion.
2012-07-27 22:18:05
it really depends on how intesive that 45 minute running but anyhow you need rest that is for sure. You could do it monday tuesday rest on wednesday and thursday friday and rest on weekend. It is not only your muscle that suffer also your immune system will get weaker so you will get sick more often and overtraining may occur aswell which result in blood pressure fluctuation, sweating palms, headache, hypersensitive to some noises, and of course the main one excessive fatigue.
2012-07-28 19:33:21
im telling you bro, 45 minutes running/day isnt much. it was hard at the beggining, for the first week or so, cause I wasnt used to it.
2012-07-28 19:35:37
as i said it DEPENDS ON the intesity of the 45 minute running.
2012-07-28 19:44:02
i start at 8~9km/h, and after 10~15 minutes i speed up to 10~11km/h, and thats it.
2012-07-28 19:54:20
it is always your heart rate your pulse that determines how intesive the workout is not the km/h-s. You would need those rests but do it your way it is your body i just wanted to help.
2012-07-28 19:59:25
of course if I feel that i need rest, i rest. what I am telling you is most of the time, i do a full week without resting.

edit: and thanks for your concern


Post edited 2012-07-28 20:04:38
2012-07-28 20:04:06
Street Workout ept DNEPR!!!
2012-07-27 20:27:48
Monday : cardio chest biceps abs
Tuesday : cardio shoulders intensive abs
Wednesday : cardio back triceps abs
Thursday : legs (long session)
Friday : light cardio and 1 exercice of chest+back@superset, biceps+triceps@superset intensive abs
Weekend : resttttttt

and so on

But the gym is about 60% of the work, the other 40% come from your food and rest. many ppl hit the gym with mixed results because the don't eat well and go too often with too exhausting sessions :)
2012-07-27 20:35:29
Really?

Like you said; "But the gym is about 60% of the work, the other 40% come from your food and rest. many ppl hit the gym with mixed results because the don't eat well and go too often with too exhausting sessions :)"

2012-07-27 20:57:35
35% gym 65 % food/sleep and.......

W A T E R my friend..
2012-07-27 21:07:02
+1 you will go nowhere if you train like beast but sleep or eat like girl lmao;;p
2012-07-28 10:47:38
25% gym, 65% diet, 7% rest, 3% supplementation
2012-07-30 15:37:46
you need some cardio
2012-07-27 21:52:26
1st:McDonalds
2nd:KFC
3rd:McDonalds
4th:burito
5th:nacho
2012-07-28 10:34:20
that is exactly what americans are exactly!
2012-07-28 19:36:16
1st biceps triceps
2nd Chest arm
3rd free day
4th trapezoid forearm
5th back
2012-07-28 10:42:23
fuck legs?
2012-07-28 10:48:23
sry wrong reply and you are right by the way :D

Post edited 2012-07-28 19:37:45
2012-07-28 19:37:14
np,yeah,no idea whatafuq is this;D prob training for summer arms chest trapezoid forearm.. lmao just missing abs everyday;D
2012-07-28 19:44:23
the worst workout program i have ever seen sry my friend :(
2012-07-28 19:37:54
i trening football and isn't need to training legs ;)
2012-07-28 11:13:58
well,so sprinters running sprints so you think they are not working in the gym for legs coz they run? ofc it's your choice but gym still can improve your strenght and speed ^.^
2012-07-28 11:17:45
yea dude but this is my program and i don't need to training legs cuz they are strong and i am goalkeeper ;dd
2012-07-28 11:21:57
alright,gl to be next buffon:D
2012-07-28 11:31:33
tnx ;dd but i like manuel neuer ;dd
2012-07-28 11:47:57
absolutely right ! :)
2012-07-28 19:39:13
week A
1st: chest + neck + triceps
2nd: back + forearm
3rd: rest
4th: shoulders + biceps
5th: legs + abs
6th: rest
7th: rest

week B
1st: chest + neck
2nd: back + forearm + biceps
3rd: rest
4th: shoulders + triceps
5th: legs + abs
6th: rest
7th: rest

week C
1st: chest + neck + triceps
2nd: back + forearm
3rd: rest
4th: shoulders + biceps
5th: legs + abs
6th: rest
7th: rest

week D
1st: chest + neck + biceps
2nd: back + forearm
3rd: rest
4th: shoulders
5th: legs + abs + triceps
6th: rest
7th: rest

week E
1st: chest + neck + triceps
2nd: back + forearm
3rd: rest
4th: shoulders
5th: legs + abs + biceps
6th: rest
7th: rest

week F
1st: chest + neck + biceps
2nd: back + forearm + triceps
3rd: rest
4th: shoulders
5th: legs + abs
6th: rest
7th: rest


and guys remember u must change your training! if u want to be big must change sth in every week

i always do for exampe weekA-weekF-weekD-weekB-weekA-weekC etc.

small change, BIG GAIN
2012-07-28 11:52:40
I'm not specialist but many people tells that u can work abs each day if u want to have good effort. What do u think about this and are u satisfied with results with abs workout only 1 day per week?
2012-07-28 20:20:05
i know many people who don't train them abs and looks really great
our body always want to be the same in every place of muscle (chest, abs, back, leg etc.) but if only 1 day workout isn't enough for you and your body, just let's do it two, three times :)

just remember about changes
2012-07-29 19:36:37
i train abs everyday,and at gym days i train as a finisher of workout
im kinda a newbie but i follow what a friend does...
2012-07-30 15:24:04
I get up in the morning about 7:30, and first I drink a glass of liquid amino acids. Around 7:45 a.m. I have breakfast – easily digested foods. For example, two eggs, four figs, and toasted pumpernickel bread. I relax for 1 hour and 15 minutes to give my food time to digest. I’m in the gym for my morning workout around 9 a.m.

I do 10 minutes of warming up – stretching my arms, legs, back and neck. Then I start to work on my arms, lifting weights for 45 minutes to build and tone the biceps and triceps. Next I’ll work on my shoulders for 25 minutes. After that, I do 25-30 minutes of work on my abdomen

I have lunch around 12:30. For a typical lunch I might have a salad, broiled skinless chicken, broiled squash and some figs or berries. I devote my afternoons to taking care of business. For dinner I might have something like broiled fish, another salad, steamed spinach and a couple of slices of dark high-fibre toasted bread. Besides chicken and fish, I occasionally eat veal. But any meat I eat is simply prepared and very lean

Ex:
Monday/Wednesday/Friday
Morning: Chest, back, abs
Afternoon: Shoulders, arms, abs

Tuesday/Thursday/Saturday
Morning: Calves, thighs
Afternoon: Rear delts, traps, abs

gl&hf Nzr0
2012-07-28 12:28:51
isnt bad to do chest and back at same day? or it just depends of what you like to do?

anyway thanks for advice
2012-07-28 20:12:39
calisthenics/ghetto workout > gym workout ;)
2012-07-28 20:51:14
so manny idiots here around...gym is not a thing to do its a life style you have to live with the gym in your blood you have to be able to do exercices not only at the gym, but also home , or in the park or no metter where you SHOULD be able to be in a good shape. GYM is a life style which includes the exercices , eating healty etc. You don't have to be ripped , 6 pack abs etc its about your health. Gym is healthy ! live with it
2012-07-28 20:55:20
what do you guys think of my plan ?


Monday : Chest , biceps

Wednesday : legs , calves , abs

Friday : back , shoulders , triceps

Post edited 2012-07-29 19:59:40
2012-07-29 19:52:45
i guess, 3 days is not good enough.. 4 days per a week is good

scroll up and look at my post
2012-07-30 10:45:25
thats to much overtraining in my opinion i need time to rest and i think that 3 days are the best option despite the factor of the soreness
2012-07-30 15:09:40
overtraining.. no wonder u will creating new thread: "I train and I'm still small after two years"

TRAIN HARD OR GO HOME
2012-07-30 15:33:32
3 times a week is ok if you lift heavy
2012-07-30 15:39:05
what's your bench,squat/deadlift records ?
2012-07-30 10:34:04
penis workout
2012-07-30 15:36:47
The 8 times Mr.Olympia Ronnie Coleman gained 35kg lean muscles in 11 years. 3kgs per year. So as you see its not easy to gain muscles.
2012-08-18 21:38:41
if u wanna get some serious mass u should train like:

1-chest
2-back
3-free/legs
4-free/legs
5-shoulder
6-tri & biceps
7-free

try do train in about 1h 15mins maximum and go home and eat! EAT LIKE A MACHINE!!!!
try to eat 3in3 hours with 30grams of protein and high carbos!
its all about eating, its like 30%trainig, 40%eating and 30%rest!!!


if u wanna get ripped try:

1-Chest+abs + cardio
2-Back
3-Legs
4-Cardio 30 min
5-Biceps+triceps
6-Shoulders+abs + cardio
7-free

eat also 3in3H and take some 30g of protein take care its whey and dont eat too much carbos!

well thats how i train, and its works for me,some time a change my plan and i recomend it to you, so your body dont get the habit!yeah and try to spend some money on some good nutrion! should buy a good portein and the rest its about you ;)sorry for my english

2012-08-18 23:16:56
2free days? lol u just suck
2012-08-18 23:25:33
by: =R
#205
Lool so many body builders at hltv

Post edited 2012-08-18 23:43:40
2012-08-18 23:42:51
Monday:Chest + Tri/biceps + Shoulders + Abs + Cardio
Tuesday:Free day
Wednesday:Back + Legs + Cardio
Thursday:Cardio
Friday:Chest + Tri/biceps + Shoulders + Abs + Cardio
2012-08-19 01:12:25
simplyshredded.com
bodybuilding.com

search some sites. but don't start using proteins, they cost a LOT of money
2012-08-19 01:21:38
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