What is your Patrick Bateman workout routine?
What do you do to get your physical activity up? What is your gym routine? Can you do 1000 crunches?
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30 minutes running-----1 hr lifting.
I actually ask because I want to change mine and build more mass.
Are you just starting out? If so, pretty much any full body workout will suffice for the first year. After that, you can start with splits (e.g. chest day, leg day, etc.). There are hundreds of these that you can find on Google. I'd make sure that the author is at least a personal trainer and not just some random guy who thinks he knows what he's doing.
I agree with Sil, without knowing your current experience/fitness level it's going to be difficult to give quality advice. To echo Sil, the first year is just a learning experience (and some people don't ever learn).
Beware: everyone instantly becomes a bro-scientist when asked how to get gains. For what it's worth, I've competed in powerlifting and then switched into becoming a nationally ranked runner. I say this to say I've studied human anatomy/sports performance/biomechanics for quite some time and you likely will too. Here are some questions to ask yourself:
1) How much cardio are you doing? Hint: Long cardio sessions kill mass gains. Do HIIT training if you must. When I'm building mass, I don't do cardio. That simple. Every person's body is different although this is a generally safe rule to go by. 2) Can you confidently identify bad form in other people's lifting technique? If you can't, you likely need to work on your own technique before lifting anything heavy. I've seen way too many hurt shoulders/lower backs/knees from sloppiness. 3) Do you know what a cutting phase is? Do you know what a bulking phase is? Can you look at food and know if it contains a majority of carb/fat/protein? 4) Do you know how many calories you're eating? Do you know how many calories 1 gram of carb/fat/protein are? 5) Do you know why you are doing each exercise? Can you identify 3 other exercises that be reasonable substitutes? If not, expand your knowledge. Variety is critical.
Happy to answer any questions but this is a good place to start.
I currently weigh about 152-155 depending on the day at about 5'7''. I have an athletic body type and have been lifting, I just am having trouble really building past my current physique. I was genuinely curious what people do to stay in shape here. I have been been breaking up my workouts to concentrate on body parts like chest, back, shoulders, legs and then cardio. So I do know what I am doing to an extent. I think I could be getting more protein than what I am getting right now. I understand how cardio plays a factor.
If you want to build mass, I recommend looking up and following the basic tenets of Starting Strength for a few months. Simple, straightforward linear progression program. You work out no more than 3 days a week and can finish in under an hour in the beginning (1.5 hours as you get into the late novice stage). I've been doing it for about three months and have put on 25 pounds of mass / am on the verge of outgrowing my present wardrobe. Painfully THICC.
I put together a one page cliffs notes version of the program for my own purposes -- PM me if you want it.
www.bodybuilding.com
as I've said before, most of WSO have similar muscle mass to prepubescent girls, so take everyone's advice (mine included) with a grain of salt. gaining mass is a function of genetics, taking in more calories than you expend and how experienced at training you are. if you're a noob, you'll pack on muscle in a very obvious way no matter what your program is, but if you've been exercising for 10 years, it'll be hard to put on much more mass.
see here for more info on genetic limitations for natty guys: https://www.t-nation.com/training/genetic-limits-and-muscle-migration
if you're built like usain bolt, don't ever expect to have a dwayne johnson physique. likewise, if you're built like john candy, don't expect to look like conor macgregor ever without feeling bloated, underfed, tired, etc.
if you're a noob, just try something. there's all kinds of rep schemes and techniques you can do, but the important thing is good form during compound exercises. if you're more experienced, you may need a trainer.
if you're trolling because you think everyone on WSO is like pat bateman, grow up. like someone said above, everyone's a bro scientist that will flame you if you don't 100% agree with their philosophy. just get in good enough shape to not die, not have to change your wardrobe regularly, and give whoever you're fucking something to grab onto.
What are the best exercises that you've used to develop your abs? (Originally Posted: 12/16/2016)
I normally dead lift, squat and lift heavy weights which seems to have done a decent job developing my core but I'm wondering what else I can do.
I was actually interested in what people do to stay in shape. See above post for how I exercise.
you might be approaching your peak level based on body type & genetics. next steps would be to do more of what you're doing (assuming you're doing the right things), or take steroids.
I've been lifting about 15 years now (started off in powerlifting) and have accepted the fact that unless I want to be soft (no 6 pack) or take steroids, I'm about at my peak. to keep myself engaged, I'm playing around with different rep schemes, doing more yoga, gymnastics type stuff, and trying to hit PRs in the big lifts while still staying somewhat lean. I've gotten up to 8lbs heavier than I am now, but I was miserable. I was slow, felt bloated, and it just didn't work.
to answer your question directly on how I stay in shape, I eat well, I lift weights, I play sports whenever possible.
www.google.com
www.bodybuilding.com
www.muscleandfitness.com
this is a finance forum, take this kinda shit elsewhere
adapt or die this is getting ridiculous
Do u even lift?
download the MyFitnessPal app if you are serious about gaining and losing mass. It is important to train properly but that is only half the battle, nutrition is key and this will help you hit your goals whatever they may be. It simplified the science behind eating to just give you an idea of what to do to gain and cut. Very helpful if you are not tracking calories and not seeing results.
gtfo
Nope. Most people at GS are 6'4", 230+, and
Amazing, isn't it, to be able to see an entire Institution compete in Mr Olympia Physique Comp at any given time!
Beer and pizza.
I'll show mercy and give an answer - in addition to heavy compounds I've favored isometric stuff like planks and palloff presses.
Now help me god if you start a "which protein is the most preftigious?" thread...
I have a feeling the Indian click farm people resort to fitness threads because they see in the US it's a popular topic on the internet in general.
SaraHampar MarcTheMarc dchd9 Why don't you just come clean?
Why have a six pack when you can have a keg?
you started a thread in a finance forum about fitness inquiring about developing your abs and reference exercises that do not target your abs
the disconnect is incredible.
Check out Tim Ferris' book 4-hour body.
.
pick up heavy things a few times in a row
If your face is a little puffy, just put an icepack on
I'm fortunate enough to live by a long stretch of coastline.
I run 4 miles on the beach: every mile marker I'll stop and do 40 push-ups and 40 sit-ups (average maybe 3x per week)
I'll do 40-45 minutes of weights in the gym (average 3x per week)
Every Saturday, I'll do a 6-8 mile run: every 2 miles I'll stop and do 20 push-ups and 20 sit-ups.
I compete in olympic style weightlifting, so I have three to four days of training per week for that - snatches, clean & jerks, heavy front / back squats and other assistance work. On non-training days, I go to a standard gym to "workout" - bench press, curls, rows, etc. (i.e., the beach workouts). I try to incorporate some light cardio as well, but let's face it, cardio sucks.
Right now trying to cut some weight.
15-30 minutes of cardio before lifting.
Lift routine is currently Push-Pull-Legs-Push-Pull-Legs then on the last day I'll either completely rest or do some active cardio if I'm feeling up to it.
Your goals whether its strength or weight are made in the kitchen though. Working out is half of the battle.
4 Days Bro Split: A - Chest Day, B - Leg Day, C - Shoulder/Biceps/Triceps Day, and D - Back Day. Try to put in cardio days (calisthenic + abs/ running/ swimming) between them.
With eating out I struggle to hit my macros everyday, I gym fairly regularly, but how do you manage to keep the diet in check other than a lot of HIIT/cardio to counteract big meals?
I can do about 300 push ups in 20 minutes. Probably about 300 crunches as well. Haven't passed that 300 mark so far.
Cardio? what is that french? nonetheless, power building. Focus on compound lifts to build strength and later in workout break down the muscle for more mass and aesthetics.
Poo-pooing cardio are we? Dude I would love to see how well you'd be able to handle a 25 mile hike with a full pack on.
was more of a joke as I get plenty of cardio every day... bateman wouldnt hike for shit tho so find your response funny. Respect the hell out of armed forces for their work which in a small sense includes hiking with full packs, other than that fuck hiking.
I do Muay Thai 3x a week, Jiu Jitsu 3x a week, and I try to lift after work at least 2x a week. IMO its important to do an activity you find fun whether it be basketball or ballet. That's the shit that keeps you motivated to go.
I do sets of pullups on Chaturbate
Incoming analyst here, just wondering: The people here with dedicated lifting routines (incl. Squats/Deadlifts/ ... ), are you also in IB / doing IB hours? I'm looking to start lifting again, but I remember how drained the big lifts made me feel and I can't seem to imagine working 80h+ weeks in combination.
5 miles on cycling machine, weightlifting, 500 crunches.
I want to work in some swimming but I can't be bothered to bring my trunks to the gym.
Started a new routine after gaining some weight when starting my role after college... really helped me out to switch it up. Used to go with 5-6 days a week of lifting (usually 6) for 75 minutes and at least 30 mins of elliptical afterwards, but a lot of the time I would play basketball for maybe 2 hours after a lift. Pretty much impossible to do that outside of college, and I have no desire to do that anymore.
Now I work out for 45-60 minutes a day, 5-6 days a week. Chest-Tri-Abs/Back-Bi/Shoulders-Legs-Traps, hit each twice a week, or just pick up where you left off. I pick 10 exercises I want to do, time myself, and just go right through each one set at a time. However long that takes is how long I do light cardio for (incline walk, bike, jog, elliptical). I repeat that 4 times and I'm out. Usually I'm lifting for 6-7 minutes then cardio for 6-7 to recover. Overall should take around 50 minutes to complete the whole workout. Keeps it interesting too cause you're not just sitting around trying to recover from the last set since you're switching it up a lot.
Granted, my gym is pretty empty most days. If your gym is busy people will probably steal your equipment while you're doing something else and think you have ADHD.
Why tf do all you guys do cardio before lifting? You're just setting yourself up for shitty lifts
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