What's your routine in the gym?
Hey monkeys, Wanted to know what your workout routine is and where you have seen the most strength gains.
Me personally, I'm at a plateau now. I saw some gains using the all-pro beginners routine: but looking to switch it out and try something new.
I've dabbled with SS 5x5 before I moved on to all-pro...
What are you doing now in the gym?
Make all kinds of gains monkeys!
Pizza.
If you join Planet Fitness, you'd get that (and bagels) for free once a week.
Really? Sign me up. The gym membership pays for itself if I have 5 or more slices every time I go to the gym.
Wow. Is this for real? I wonder why...
I bet 20 silver bananas that this thread is going to turn into a debate of people calling each other losers for following certain routines. So many polarized opinions on these casual threads...
Anyways I do a 3-day split and work out 6 times a week.
Going to the gym (Originally Posted: 11/08/2017)
This is kind of stupid, but how does going to the gym before work, logistically?
I'm starting FT in the summer, and there's a gym a block away from my office. Presumably I'll be in a suit most days, but it doesn't seem like I can / should put a suit in a gym locker. Is there a better way to go straight from the gym to my office?
HEY FAG ONLY PUSSIES WORKOUT ON 3-DAY SPLITS
Just work out in your suit. All of your fellow lifters will know that you're a REAL BIG BALLER!
Leave the suit jacket in your office at all times and just go to the gym in your trousers and shirt. Change in and out at the gym and then put the jacket back on at your desk.
This. I take a plastic bag i put my suit stuff in (pants and shirt and and take spare socks) to stop them stinking up with the gym locker stink, make sure you have time for a thorough shower at gym and take deodorant and cologne
you have time to go gym?!?!?
Guys that work out: (Originally Posted: 04/25/2007)
So, probably not the best forum for this, but I don't feel like joining a more appropriate one and I know some people here can help.
I'm a skinny guy, a "hard gainer". It is impossible for me to gain weight through food intake only, and I need to start working out. What is some good advice for someone about to start going to the gym but not looking to embarrass himself the first few months I'm there. What is a good routine that doesn't make me look like a complete pussy? Does cardio have an adverse affect on my objectives (to gain weight)?
Thanks!!
wrong forum for getting that kinda info dude. bodybuilding.com would be a better place for busting through your plateaus.
anyway, I pretty much just do curls or whatever dom mizzetti tells me to do.
Father, forgive me for these gains I'm about to receive!
SB'd. That almost made me spit out my water...
way to be diligent about going to the gym is going in the morning. as for gaining muscle, just make sure that you eat a lot. protein especially. chicken, fish, shakes, whatever it takes.
as for not looking like a pussy at the gym, dont really worry about it. everyone has to start somewhere. although you need to lift heavy weight, fewer reps to put on mass (or try supersets), make sure you have your form straight beforehand. also make sure you lift legs. doing squats and lunges will help you put on muscle a lot
goodluck
Went back and watched the deadlifting video yesterday - singing "I'VE BEEN WORKING ON THE RAAAIILLLRROAADD!" while cranking out some reps is one of the best moments of BroScience.
his crossfit video is my favorite
First off, its never impossible for someone to gain weight through food intake only. I guarantee you that if you moderate your calorie intake for a week and then start eating 1-2k calories above that, you will gain weight. Second, its a gym, people are there to work out and get in shape so you shouldn't be embarrassed, even if you're not in shape.
Find a beginner split routine on the web, make sure you're getting the right types of carbs and before and after you work out (and eating consistently throughout the day), and stick with your routine. You can keep the cardio, but don't overdo it.
Too much cardio could impact muscle gains, if you are a hard gainer. That being said, at least some cardio is good for overall health, so you' be wise to do something.
And just go out and find a beginner's lifting routine. Stick to it for a few months, then evaluate what is working and what isn't. Don't worry about being embarassed; everyone starts out somewhere.
Diet: -up your calorie and protein intake, but spread the protein intake out; your body can only process so much protein per hour and the rest is crapped out. -Stop/limit your crap food and alcohol intake, increase your water intake, and cut back on the sugar beverage intake. -take a good multivitamin and a high quality protein shake as a supplement.
Workout: -work out two muscle groups per day (ex. chest & abs on Monday, back & traps on tues, etc). -perform three intense exercises per muscle group with three sets and pyramid reps (10 reps 1st set, then 8 reps, 2nd set, then 6 reps, 3rd set). -concentrate on proper technique, powerful controlled movements. -make sure you have someone to spot you and motivate. -don't rest longer than 1 minute between sets. -don't lift too hard when you begin, work on proper technique and routine at first, and then work out like a maniac.
-more specifically try not take in more than 70 grams of protein every 90 min. In real terms that will be hard to do but pretty much become aware of protein values of different servings.
-you HAVE to start pumping in the whey. 2 scoops (~40 grams) about 60-90 min. before lifting and 2 scoops 30-60 min. after. You also need to add in some carbs post-workout b/c otherwise your insulin level goes crazy.
-drink a shitload of water. This is important for several reasons related to lifting which I won't get into. I drink about a gallon a day when I'm lifting; pretty much if you're not peeing clear, drink more water.
-start creatine. People think it just puts more water into your muscles but it also gives you significantly more energy as well through ATP synthesis. Don't follow the standard loading phase bullshit that they write on the bottle; just take 5g a day, every day, even when you don't lift and cycle off about 10-1.5 (10 weeks on, 1.5 weeks off).
-start keeping track of what you eat; I am about 210 and I track to about 280-300 grams of protein a day (again when I'm lifting). Since my work schedule is so erratic I do the best I can but it simply is not possible sometimes to sneak off and eat a quick chicken breast. The best non-whey source of protein is tuna; 1 2 oz can is about 20 grams and it's small and portable, just have some mints.
-as far as lifting, there are enough websites out there to show you proper form, lifts etc. In general go heavy (6-8 reps) and absolutely make sure your form is 100% right. Whoever above said to do squats is absolutely correct; if you can't do squats, do leg press. Just move big weights around, that will show you big gains in other areas. Also stick with the basics for the first 3-4 months before you move into the fancy stuff. Do coordinated muscle groups together and if you work hard enough, you shouldn't need to work more than once a week.
Sample workout would be:
Mon- Bench 3x8 Flys 3x8 Military press 3x8 Skull crushers 3x7 Abs
Wed- Leg press 4x8 Donkey kicks 10x10 (calves are a weird muscle, you need to do the 10 sets within about 30 sec - 1 min. of each other) Ham curls- 3x8 Leg extns 3x8 Abs
Fri- Lat pulldowns 3x8 cable rows 3x8 barbell curls 3x6 preacher curls 3x8 barbell forearm pulls 3x6 Abs
Just try to hit everything hard; oh and absolutely no cardio if you are a hardgainer. If you are young, lifting weights is enough for cholesterol/fat/etc. Yes it's true for general health cardio is good, but cut out the cardio for 6 months and see what happens.
Hope this helps.
What are your goals? Post your stats (height, weight). Do you want to get bigger? ripped?
Alright... same question but for a woman. I'm pretty lean, but I'm trying to add definition in the arms/abs etc. How do I do that without doing sit-ups? I hate situps :-) Is there a way to cheat?
You should probably do circut training with low weight/high reps; focus on a full range of movement. Unfortunately it's very difficult to target fat in one specific area of the body, so to combat the fat problem really requires a full body exercise.
As for your abs, use the tricept push-down rope at the gym; ask someone to show you how to do this. Another excellent exercise is laying on your back on a flat bench (butt partially hanging over), extend your legs out (parallel to the floor), then bring your knees to your chest...repeat.
just make sure to run or swim a lot. having abs is just about having very low body fat %. although nice long runs are great, try interval training (hard sprints followed by easy recovery). that should really get your metabolism up. for arms, just do a bunch of curls (lots of reps) with lightweight to tone up.
Simple english please, I'm workout challenged... Ok, what are hard sprints? What do you mean by easy recovery?
I'm naturally pretty slender, I just need toning. My exercise routine is pretty much speed walking to/from work each day, racing to get lunch during crunch time, using 8 lb. weights at home and the occasional swim at the club on the weekends. Sad :-(
Summer is coming and I have 2 months to tone up... he he
A-
Interval training is key.
Unless you start eating healthy you won't see much change in body fat. In fact, eating healthy would be an easier way to lose weight than training. 5-6 meals per day versus the normal 3. Oh and scrap the Starbucks.
Quit my mochas? Are you insane :-)
Thanks for all the help. I really appreciate it. Could anyone give me an example of daily food they eat? What constitutes "good" food? Is something like a falafel bad? What about meaty pizza, hamburgers, etc?
About the stats:
I'm 6 2 and about 155 lbs.
Good food is complex carbs, proteins, low fat. Eat wheat bread and veggies, chicken and brown rice. Beef is ok in moderation, fatty.
155lbs for a 6'2" guy is skinny. What you have to do is increase your calorie intake. To figure your intake, take your weight x 15. So for you it would be 155 x 15 = 2325. I would suggest eating around 2500-2600 calories a day. Good foods are fruits, vegetables, nuts & avocado (don't worry about the fats in these), peanut butter, wheat bread, brown rice, skim milk, protein supplement, egg whites, beef jerky, cottage cheese etc
Stay away from juice, fried foods, fast food, anything high in saturated fat.
backs and bi's chest and tri's shoulders and delts legs
way to go imo
Stop being a bitch and just hit the gym hard, noone gives a shit about some random guy at the gym no matter how wierd you look.
The Gym (Originally Posted: 05/30/2012)
I'm starting an SA stint this summer in London. I am a keen gym monkey and was wondering what the gyms are like at BB banks. Do they have weigh facilities as well as cardio (squat rack, bench, heavy dumbbells, enough weight plates to make up 150kg (330 pounds). Also any guys who workout and work long hours, do you find it hard find motivation and train 4-5 days a week? Ithink I'll find it much tougher to keep up regular gym sessions when working. I signed myself up to participate in the spartan race end of Sept to have something to strive for to stop motivation from waning whilst working. What do fellow WSO gym monkeys think?
http://www.spartanrace.com/
Watch Pain & Gain
aware
Holy shit, this is weird. My post tomorrow was going to be about the Spartan Race. I'm thinking about running the Spartan Sprint in Edinburgh at the end of August.
Tough Mudder over here.
doing the tough mudder in 2.5 weeks myself. dont quite feel ready for it but there are more pressing issues right now (CFA)
also make a habit out of going to the gym and coming back instead of doing it at the beginning or end of your day. (some might disagree for work purposes) but this seems to be the best way to make sure you get the workout in.
if you plan on going every night at say 9pm and be back at the desk by 10 or 10:15 you will be at the office an extra hour or so over what you would have been but you got your workout in. if you tried to do it at the end of the night you would probably be like fuck it im out of here and just leave for sleep. obviously this wont work if you have enough work to keep you busy until next week without sleep.
anyone go to the gym during lunch break?
Gym 1rm's (Originally Posted: 12/03/2016)
What are your one rep max's on top lifts?
Bench: 285 now, trying to get 315 this year Squat:355 Clean:265, want to get 275 min. Dead: 500
@180 Bw
I don't know who has time for 6 day splits or whatever.
3 days a week(7 day weeks). Bench/squat/row or some variation(all barbell). If I want to mix it up dips and pullups
In and out in less than an hour.
nice troll.
u mirin?
I started going hard about 4 months ago with Wendlers 5 3 1 program. Noticeable strength gain and I put on about 25 pounds during this period. I have to say the change in diet had a significant impact on this as I went to high calories high protein diet. Now I'm hitting a wall I think partly due to the fact that I'm not going as hard as before. Time to get back on the track.
What is your gym routine? (Originally Posted: 03/10/2011)
I don't mean when do you guys go to the gym during the day...I mean what is your routine for changing into gym clothes in the locker room and keeping your work clothes looking fresh enough for when you change back into them.
I have seen some people carry large duffel bags, fold all of their work clothes into the duffel bag and then place the duffel bag into the locker. I for one don't use the duffel bag. I put my dress shoes in the bottom of the locker, put my shirt on one of the hooks and then fold the pants vertically (along the pleats) over the bar at the top of the locker. If I have a tie, it gets neatly folded over the pants. Socks, belt, wallet, wife-beater, etc go into my little ribbon bag from training that gets rested on top of the shoes at the bottom. I find that this keeps things looking fresh enough for the hour or so that I am getting huge. Is this what most people do?
I love how unrelated the tags are to the question being asked.
Westside for skinny bastards
Muscle Milk LOL. I would just work out in my suit. Has 2 advantages, one you save time at the gym by not changing, and two it allows you to burn more callories by increasing body temp.
Just do what I do: Make a shitload of money and quit so you can wear sweats all day.
As usual, Eddie wins.
It is way more frat to just work out in ur suit. Bonus points if you can keep your hair still slicked back like Gekko's while cranking out 315 pound squats.
315 pounds? I didn't know Gekko was a chick
Thanks - I've tried the whole "work out in a suit" thing but the issue is that I'm so huge that when I'm benching, my pecs literally rip through my custom-made, custom-paid dress shirts.
However, I have seen others successfully pull off the suit-workout routine, so I don't know maybe I need to switch back to oversized Men's Wearhouse shirts...
stuff it under the kilo of blow in my briefcase
Could you elaborate on how exactly you 'neatly fold' your tie?
You can take of your tie and make an analyst fan you ... only if you are clever and above them though. Or, if you are an analyst and can make another analyst fan you then you are a winner and MD material.
This is the best thread in a whileee. Sad reality
Drink a beer and eat some pizza. Seriously though, as long as you have a decent looking face and are well dressed, girls don't really notice what's underneath your shirt, until it's too late.
Chugging along. The only thing holding me up is how often I have to stop to laugh my ass off at some stuff.
Yeah, you stop and shake your head and wonder how you aren't dead/crippled/imprisoned/etc.? LOL.
Regards
lean workout (Originally Posted: 06/13/2011)
incoming FT analyst, figure maintaining/gaining size is going to be hard if not impossible given lack of proper nutrition AND rest.
so i wanted to ask what kinds of workout programs you guys follow to stay lean.
Shake Weight and Woodford Reserve+Creatine.
Shirtless whenever possible.
Two words: proper diet. It's the most effective way to lose or maintain weight.
Superman pushup 15 to 30 min of high rep calisthenics daily, max 1 day/ week carb overload, palio with high turkey content diet, high dose and consistent vitamin intake. High rep is key, buy rubber cables and a pullup bar othr than that it's handstand pushups, v-ups...anything to keep you off balance and maximize tension
If u dont know what im talking about with superman pushups google it, it is the highest result and hardest pushup to do
I apologize in advance for the lack of input, but holy shit, I just youtube'd superman pushups. That is insane.
DMMSY - i really gotta watch diet. probably gained 10lbs from going nuts on seamless last summer
Durban - wow @ the superman pushups. do you suggest calisthenics over high reps squats/bench press/overhead press and other compound exercises?
if you work out for an hour a day, i was thinking of lifting 4x a week monday, wed, friday, sat/sunday (cardio or rest on other days) and doing something like
bench 3x15 squats 3x15 deadlift 3x15 overhead press 3x15
to be honest i'm not that familiar with building routines, i just did a ton of cardio and lost a lot of weight, but also a lot of muscle.
Warm up with this>>>
Then follow GVT Routine (German Volume Training) http://www.bodybuilding.com/fun/luis13.htm
Eat tons of protein and vegetables but no carbs (potatoes, rice, bread, etc.) after 3pm; you'll be lean/ripped in 10 weeks.
I don't see why you wouldn't lift for size. For the majority of my first year, I rarely did cardio, but maintained a steady lifting routine while eating right and was able to eke out some decent gains (given the hours / lack of sleep) while staying lean.
You literally need 5 lifts for 3 sets of 8-12 reps 3x a week and you'll be fine: squat, deadlift, bench, military press and rows/weighted pullups. You can of course add other stuff if you want to do more specialized lifts instead of whole-body, but there's really nothing too complex to it. Push yourself at the gym and eat right and you'll develop a good body.
Cheating on the diet is fine, but only if you do it occasionally. Also, keep in mind that drinking will fuck you up (moreso than just getting you wasted) pretty bad. If you take 10 straight shots throughout a night, that's 800-1000 calories of pretty much all carbs. People don't usually stop there... customary slice or two after (McDonald's is my personal drunk food of choice) and usually the liquor is accompanied by some other high-sugar drink. That's a solid 1500-2000 calories right there, or half a pound. You can see how that can add up pretty quickly...
I am going to take a slightly different approach here. I would suggest running 3-4x a week and lifting after. Calorie burn is a function of heart rate and body mass, and unless you have great swimming/cycling technique, running will be your best bet to maintain a constantly elevated heart rate for 30-60 minutes. Its also an incredibly time efficient process. If you are already in decent shape hill repeats will go a long way to making you lean as well (developing strength in the legs and core particularly). Running 8-10 miles in about an hour is worth roughly 1000 calories for a normal sized man. Following that with a good lift to build or maintain any muscle mass you want can be a good way to go.
Do compound exercises to tabita timing. For example, max rep squat for 30 seconds, rest for 15 seconds, then immediately go to rows, deadlifts, presses, etc with the same timing. Do a circuit like that 5 times and you got yourself a crazy workout in under 30 minutes. Or you can try a 5 exercise circuit and do as many sets as you can in 20 minutes.
I've been doing crossfit, and we do stuff like this all the time. I guarantee you'll be exhausted after these workouts. And of course, diet is 70% of the game
Do you recommend Crossfit? I've been thinking about trying it out but don't know anyone whose done it.
^ same. i've always heard about it and how you'll lose a ton of weight doing it, but i don't know anyone who has done it (which isn't saying much lol)
I have been doing crossfit for the last year of college, and its great if you can truly follow all the routines --but if you are on a time or equipment constraint you may not be able to swim laps, row, box jump, or do the other various exercises of the day
I would also recommend p90x, especially if you have decided if you aren't going to get a gym membership. You can do everything in your living room and just need to buy a few items - pullup bar, bands, yoga mat, etc. There is a great variety of it and the stretching and yoga i think is very underrated, especially since you get so stiff sitting all day in the office
CrossFit + Paleo/proper nutrition + rest.
It may be a lifestyle change but remain committed, give it 6 months and you will see results. 80% of what you look like is diet. Nutrition is your key component.
Good luck.
I did p90x before I started crossfit. It's a great system and you really see results after 2 weeks of following it (even if you don't follow the diet). The only things I didn't like about it is a) you have to block off an hour everyday for working out, which might be difficult if you're in banking and b) the workouts get repetitive and a little boring after 90 days. I've found myself quoting Tony Horton in normal conversation...
One of the things I really like about crossfit is the group environment. At my gym, I go through the workouts with at least 5 other people which provides a team and competitive atmosphere. Being a 1-upper, I love pushing myself to finish the workouts first or pump out the most sets. But I agree with Schmoozer about the equipment. To get the full benefit of crossfit, I think you need to find a gym that has the program (search for your area on www.crossfit.com). Some workouts involve rope climbs, rowing, tire flips (flipping the giant tires), etc. It's definitely hard to get that stuff on your own.
I'd definitely like to try the paleo diet too. Basically all meat and vegetables. I just love pizza to damn much...
i really want to try crossfit now. rope climbs, rowing, tire flips etc. sounds fun and would break up the monotony of a regular lifting program.
checked out one of the NYC affiliates. seems pretty pricey at $200 a month, anyone a part of it?
I checked out crossfit in jersey and it's about the same price wise which is a bummer. they also have a visitor fee, I guess if you only want to go once a week and then steal their workouts from their blogs which is $20 per visit.
Staying lean is totally about your diet as a couple guys have previously mentioned. Best thing you can do with regards to that is to figure out your caloric needs and start counting calories. When you really see what you're putting in, you can make informed choices about how to move forward.
If you really want to get serious about your fitness, this board isn't the place to look for information.
bodybuilding.com musculardevelopment.com simplyshredded.com
get to getting
westside for skinny bastards.
you're welcome.
2nd this. defrancostraining.com for more info.
But really, it's all just personal preference, equipment/time constraints, current physical condition etc. Everyone is different, find what works for you.
This advice would be geared more towards people that already have a muscular build and are just looking to maintain and perhaps just become more cut....hot yoga, I cannot stress it enough. It is a lot easier on your joints than running and I find it more enjoyable. You are done after 60 or 90 minutes depending on the studio and you will be sweating like you have never sweated before (burn anywhere from 700-1,000 calories in one class). An added bonus is that most guys (uninformed) think it is not manly so most classes are 90% women (in spandex and sports bras). If you combine 2 days of lifting and 3 days of yoga, you'll be in great shape.
Also, a good diet, which should be obvious.
Stair master is awesome
The Wall Street "fitness gurus" emerge from the shadows, only to prove themselves nothing more than slaves to the garbage doled out by Men's Health, P90X, CrossFit and other strains of "metcon" and "muscle confusion" dumbfuckery.
That wasn't directed at all of you. A few good recommendations were made.
Get two books, Starting Strength and Practical Programming, by Mark Rippetoe. Check out West Side for Skinny Bastards.
If you use cables, machines, gloves, or a bosu ball, I'd recommend cleaning out your vag.
"Lean" workout is all about diet and cardio. Keep lifting as you normally would (focus more on the larger compound exercises and cut out some smaller shit if you're current workout would be too "long" for the analyst lifestyle), but just make sure you keep cardio in there and eat right - lots of protein, lots of veggies and cut out white carbs. Also, to stay lean, don't be on a mass-building diet. Don't pound 5 protein shakes a day and eat a shit ton and you won't get fat. I lift regularly and consume a normal amount of healthy calories and I've been able to lose 8 pounds net in 3 months while adding some good muscle and definition. If I ate more, would I probably be able to lift a little heavier and put on more muscle? Sure. But I'd also put on more fat with that and right now it's important for me to stay lean.
Are you trying to stay lean or gain size? Different game plan for each. I'd say your smartest bet is to not be overly ambitious and focus on just being active. Something as simple as dropping down for 200 push ups at random throughout the day is far better than most will actually do (as opposed to get into ridiculous detail on a forum).
Everyone should look into the Tub Girl program for their girlfriends. I found the tapes, nutrition guide, etc. for free on google. It's like a P90X designed specifically for chicks.
It'll make you vom everytime.... disguisting... you'll def lose weight on that program
:(
that was not a frown about a girlfriend
I don't really have a routine. I go to the gym 4-6 times a week, mostly to avoid showing up late to work and if i dont, i get into a weird funk. Try to do low weight/impact exercises because I have had some old man issues as of late. If it weighs more than me, I wont touch it.
I am curious how people get and stay motivated .. Since I am no longer involved in competitor sports and have never struggled with weight issues, it has been hard to stick to any program
Exercise...or lack thereof (Originally Posted: 08/03/2006)
With working 100+ hours a week, it seems like it is impossible for any analyst to spend time in a gym. Can bankers find time to exercise, or do they use any free time they have to catch up on sleep?
getting motivated is about making habits. do you have a habit of going to the gym at the same time on the days that you go? if you do, then you won't schedule over top of it so it's easier to do. also, how easy is it for you to go to the gym? do you pack all of your stuff the night before (the old sleep in your gym clothes bit), or do you have to go home, then change, then go to the gym? you want as little resistance as possible to getting to the gym. myself? I'm an after work kinda guy, so I bring my gym bag to work and it stares me in the face all the time. I've gotten to the point where I feel embarrassed skipping the gym and walking to my car with a bag full of clean gym clothes.
next, get a buddy or two to lift with. you will hold each other accountable. I went through a funk when I lived by myself and just tried to go to the gym on sheer willpower but without making it easy for myself, it's very hard if not impossible. if you don't have friends in your city, maybe consider something like F3, crossfit, etc., something that's group oriented.
another thing that was a huge difference maker for me was music. wireless beats headphones were a game changer, combined with a playlist I like. I'll listen to this playlist in the car on the way to the gym and it gets me hyped up. perhaps if you're a morning exerciser, turn it on after your alarm goes off, it will get you going. in addition to this, new workout clothes can help a lot too. if you look good, you'll feel good and excited to break a sweat. doesn't mean you have to go and drop $1k at lulu, but maybe throw away those new balance 574s and get yourself some nice cross trainers.
finally, and I cannot stress this enough, find what works for you exercise wise. I love lifting and swimming, not everyone likes to lift, few people like to swim. I hate basketball, yet I know plenty of people who'll do a tough mudder style total body workout and then go ball for 30 minutes. they'll never be super muscular, but that's not their goal. I know people who love running, I hate running. if you like running but want something else, check out XPT's daily routines. this guy brian mackenzie does a lot with breathing, running, but also owns a crossfit box so he gives daily workouts that are crossfit esque but are total body. hell, if you hate the gym but just like playing pickup soccer, that's a good workout (just not total body). bottom line, whatever you enjoy doing, don't stray from that or feel like you have to exercise a certain way. as long as you're moving, you're doing something right, don't let someone shame you because you don't lift/run/crossfit/box/shake weight/whatever.
Preach.
Sb'd
This is called an accountabilabuddy
This is what I've observed over the years.
Start work: fairly healthy, quite fit - fairly buff 6 months in: noticeable pot belly developing due to long nights and less than healthy take out options. 12 - 18 months: getting ridiculous now - notice extra chin in all recent photos, recently found old (2 years ago) photo of yourself looking much slimmer (and out with people you used to know, but you don't know since you tend to just go out with other analysts) which sparked off a cycle of depression.
Quit - head to school, pick up sports get it back
or
Direct promote. Unhealthiness contines, but gradually attempts to order healthy options/ grab the chance to go running are on the rise.
Fast forward: VP/ Director level and above: most bankers now crazy health obsessed gym nuts who disappear for hours just when their analyst is looking for them to comment on that pitchbook that's being presented at 9am the next morning. There are still one or two heart attacks waiting to happen in the office, but most seem to go through the cycle.
A solid workout plan! (Originally Posted: 05/02/2007)
http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-…
.
I bet if you became a pilates or hot yoga instructor in malibu or south beach, you'd be the best dragon slayer of all time. think about it man
I think you made him an offer he can't refuse...
Sorry, here's an actual link:
http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/
Don't even waste your time.
First off, gaining 34 pounds of muscle will not make you a freak. Freaks go from 5'10" 140, 32 waist to 220 32 waist. Secondly, you will not gain 34 pounds of muscle in 4 weeks, even if you've never picked up a weight in your life and you are juiced to the max. 34 pounds is reasonable for a beginner but it will take about a year and 2 months with dedication.
I think it comes down to genetics and where you are fitness-wise. I doubt the guy that posted that was lying, but that's no guarantee that anyone who tries will gain 34 pounds in four weeks. I think that the point is, if you follow that plan closely, you'll make gains. I'm sure how big those gains are are dependent on your current level of fitness and genetics.
Yes, he is indeed lying. NOBODY, absoluetly NOBODY on this earth can gain 34 pounds of muscle in 4 weeks. That is a fact. I don't care what doses of steroids they are on or how much HgH they are taking, it is impossible. Can you gain 34 lbs. of muscle, fat, and water? Maybe. But at most it will gain 7 or so lbs. of muscle. And chances are you are using a lot of gear.
Workout Plans (Originally Posted: 07/06/2008)
Yes, I know that the topic of working out has been done to death but I was wondering if anyone knew where someone could get a decent workout plan.
Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weights...
I DO IT THO
Rippetoe, great program to add mass.
http://forum.bodybuilding.com/showthread.php?t=712752
5/5/5 and Rippletoe are good places to start. Make sure you eat a lot. And sleep a lot. And you will get bigger.
i second what big says, do not underestimate how much you need to eat. eat every 3 hrs, try to keep it clean (chicken, turkey, tuna, fish, steak occasionally, brown rice, whole grains, eggs, peanut butter, avocado, evoo). eat/repeat
I'm a big fan of compounds but the problem I have with Rippetoe is you can't just rely on big compounds to work secondaries- if you only do bench, you are going to plateau just because your triceps will be so underdeveloped.
Men's Health usually has some good workouts. Their 15 minute workouts are usually a pretty good way to get a small work out in at home if you can't get to the gym.
ideating- when i was on rippetoe i added weighted dips/tri pushdowns and chinups/preacher curls 3x8 once a week to get a bit more arm isolation and found it worked really well
I just did the first day of the stronglifts.com 5x5 program, which is very similar to Rippetoe. Before that I did lots of compound lifts but with a lot of randomness in reps/sets/daily lineup of exercises (all intentional, to work my muscles in many different ways). I've gotten tired of coming up with new routines every day though and wanted to see if a simpler program could work for me. I liked the first workout, but my "tweaking" urges have already kicked in - I'm thinking of doing two days a week (instead of the recommended three) so I can add in a cleanup day for abs, grip work (weak point on my deadlift), and some explosive/sprint/circuit work.
Sheiko Previously also trained following SS or the Conjugate method
workout (Originally Posted: 03/26/2009)
The abdominal crunch-up with the medicine ball is an intermediate core exercise that really hits the misection hard. You must have good lower back strength in order to perform this exercise properly.
smith
workout plans-workout plans
...ok?
spam
This was better than AFfluenza's posts.
i did back today beastly workout that started off with 5 sets (10 reps each) wide grip pull ups with 45lb plate chained to my waist felt like a monster and my arms looked massive and swole as hell after those sets.
......how hot was Nicole Kidman in eyes wide shut!!!! id rank her as an elite milf
You got some huge e-muscles!
thats what she said buddy
Chest, chest, chest
Modified GZCL for a while b/c I have a short attention span and wanted the opportunity to retest on a semi-regular basis and try to take full advantage of noob gainz.
Now, working hypertrophic rep schemes w/ a 4-day split (dead, squat, bench, and OHP), just trying to get fucking huge. Hitting back on deadlift day.
I've been doing Jim Stoppani's 'Shortcut to Size,' about halfway through and have been making good strength gains. It's a 4-day split which is great. Five or more days can be pretty grueling, especially with a busy work schedule. I'd say the #1 thing is diet, however. Pretty damn hard to out-train a bad diet.
How long are you in the gym for? Was considering his program for a while, but wasn't sure if I could work it in with time commitments.
On the chest/tri and back/bi days I'm in there for 90 minutes to 2 hours (partially depending on if it's a 3-5 rep day or 12-15 rep day). I usually need the full 3-4 minutes between sets to recover to get back into the proper rep range. So yes, it is a time commitment when you're in there, but it's a 4-day split as opposed to many other programs which are 5 or 6 days a week.
I started off my lifting career with Shortcut to Size, well, rather I started to learn how to actually lift rather than look like an idiot in the gym. Excellent foundation program
Try Kris Gethin's 12 week daily trainer
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html
Very solid program. My roommates and I did it back in college. Highly recommend
Try out boxing. I promise you will get in better shape than you are now.
Started a few months ago, and will second this. It's a different kind of fitness
I love working out - definitely #1 hobby for me, and I know that could sound douchey - I don't care. I do lower body on Mondays and Thursdays, upper body on Tuesdays and Fridays, cardio on Wednesdays and Saturdays, and yoga on Sundays.
For lower body, it's mostly weights - several different varieties of squats and deadlifts. If anyone is at a plateau in their squats and deadlifts, the best advice I could give is to focus on tempo and work in isometrics. Count to 4 seconds on your way down in squats, hold at the bottom for 4 secs (and even work in some deep squats...they are hard on the knees but they work) - I added roughly 30lbs to my squat in a month a few summers ago focusing on these, and I would consider myself a seasoned weight lifter. For deadlifts - hold at the bottom, but don't let the weights touch the ground obviously. Should strengthen your lower back quite well. Of course I work in some box jumps, snatches, and other accessory lifts.
Upper body is mostly bodyweight exercises for me. I do incline and decline bench presses and some weighted rows, but a just about every upper body workout involves some weighted pullup variation, weighted dips, variety of pushups and handstand pushups, rings, etc.
I hate steady-state cardio, so most of my cardio sessions are HIIT. I've been big on weighted sled work, farmers walks, tabata burpees or snatches, sprints, etc. I'll work in a 2-4 mile run here and there.
Yoga may sound feminine, but I think people perceive it as some lame-ass workout that only chicks do. It's essentially stretching, and it carries over to workouts quite well. I just do 20-40 minutes on Sundays, and I feel awesome after it's done.
I'm also very interested in any tips people have (such as the paused squats above) that would help increase the weight in lifts.
As a side note, I'm sure some of you have seen the Comedy Central show, Nathan for You. Laughed my ass off when he said he saw some people talking about Dumb Starbucks on a "straight bodybuilding forum" (referring to bodybuilding.com. Funny as hell that he had to add "straight."
I don't think you know how to deadlift. Plus a better exercise for this is romanian deadlift where you purposely don't let the weights touch the ground.
I assure you that I do. I questioned myself when writing that because I know the lift can be very dangerous and a lot of people arch their back....that's definitely not the goal, and if you do that you will Fuck yourself up.
Again, variety of deadliest...not like there is one set way of doing thing (standard, sumo, Romanian, etc)
always worked for me
Whatever routine you decide to go with, I highly recommend you learn 100% perfect Form (not fucking bodybuilding constant tension bullshit) on the big 3 lifts (bench squat dead) and OHP/military press. When you do these 4 lifts 100% perfect (takes a lot of practice) you barely have to do any boring ass isolation exercises.
I might do bench then hit some flys/DB incline to shape the muscle after or just simple full ROM lateral raises for shoulders. I hit the gym 3-4x a week usually max for an hour each and I am actually getting to the point where I want to LOSE size - and I've NEVER taken any PEDs and I have a solid 6pack (my back is getting too big lol).
Anyways, here's my split:
Day 1: Chest- bench, incline DB, flys. I always go lighter on isolations to up the volume because I rarely go over 7-8 reps on the compound movements. I'll also throw 2-3 Tri exercises in which are almost exclusively isolations on the cable machines. FULL ROM ON TRIs too!!!!
Day 2: back- bent over BB rows (again, 100% perfect text book form, fuck that bodybuilding tension shit), pull-ups, and maybe a cable row or some shit light. Bi's are simple curl variations I.e DB, ez curl etc. 2-3 exercises, 3 sets. Sometimes I do even less
Day 3 (note: sometimes i combine day 3&4 since these tend to be shorter workouts and day 1&2): shoulders - OHP, and lateral raises, both 3 sets of 3. Shoulders should be Gucci now if you actually have good form
Day 4: deadlifts, squats, and maybe a leg extension or leg curl for hypertrophy.
Das it mane. Seriously for all you nattys out there, size comes from 10000% perfect bio mechanics and doing the big lifts. Feel free to DM
Smolov squat program-13 week program but last time I did it I put 85 pounds on my squat in that period.
& gymnastics strength training-exaxtly what it sounds like. I HIGHLY recommend this.
For context, I'm 6'2" 190lbs, max bench 315, squat 405, can comfortably dunk a basketball.
I've heard a lot of good things about Smolov and have thought about training it, but given that it's multiple days of legs, I just thought my time in the gym would be too much if you try to fit in upper body stuff as well. What specific gymnastic strength training? I suck with balance and don't have all the core strength in the world, but am actively working on that, so definitely spending a lot of time on rings.
As for upper body exercises, I honestly think weights are overrated. Even if you're a "bro" looking for a pump, I get a much better pump from some push ups, and I think bodyweight exercises require more strength usually as well. If you aren't challenged with your own bodyweight, there are so many variations to exercises that make them challenging, so you likely aren't being creative enough if something is too easy.
I would definitely give smolov a chance if I were you. I usually get my squats done in 10-20 minutes, so I believe you would have plenty of time if you are efficient.
As far as GST goes, a lot of variation here. I use the gym as my playground and just go fuck around honestly. This makes working out a lot less tedious than it was previously for me. For instance today in addition to squats; L-sit holds 3x15 seconds (do not under estimate the L-sit, it's a beast), 50 pull ups--10 at each handle position without getting down, 2x15 handstand push ups on a wall, 4 weighted jefferson curls, thoracic bridge stretch, windshield wipers x25 both directions and a few single leg pistol squats on a bosu ball.
Obviously, hard to start there though. Stretching is the best place to begin (YOGA), pm me if you are interested in something more tailor made.
To your last point; outside of real lifts (back squat, front squat, deadlift, cleans, jerks, snatches) I say fuck weights. They destroy your joints from my experience despite having D1 strength and conditioning coaches making sure the movements were done properly.
Starting Strength. Do the program.
(I know you said you dabbled with "SS 5x5," which isn't a real thing, so that makes me think you've not actually tried the program.)
There was a similar thread a while back where I was pleased to see the conversation immediately turn toward SS, 531, and other progressive compound-movement heavy lifting programs. I see this thread has immediately devolved into a swirling shitpile of broscience and silly garbage.
6-day upper/lower splits? What are you guys, 19? Going to the frat party later tonight? Jesus, lift weights like an adult. Get some weightlifting shoes, drink your milk, and get under the damn bar and get strong.
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