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01-11-2009, 04:54 PM | #2 |
I'll be back.
Join Date: Nov 2002
Casino cash: $4140478
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Buy this book.
http://builtforshow.com It emphasizes 3x a week total body workouts that incorporate a variety of machines and free-weight exercises.
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Chiefs game films |
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01-11-2009, 05:05 PM | #3 |
HOF 20??
Join Date: Dec 2006
Casino cash: $5115120
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Grab a barbell with no weight on it.
1. Straight leg deadlifts (Arch your back and bend over keeping your legs straight with the barbell against your quads.) No rest 2. Bent over rows (Knees slightly bent, bend over and pull the barbell up to your chest) No rest 3. Bar on back split squats. (Basically a lunge but keep both feet planted.) No rest 4. Standing pull ups. (Standing straight up, use a close grip on the bar and pull it up to neck height) No rest 5. Squat press. (With the bar on your back, full squat, and once you reach the top press the barbell up over your head) No rest 6. Standing goodmornings. (Legs straight and bar on back, arch your back and lean over as far as you can go.) No rest 7. Bicep curls Do 10 reps for each exercise and 4 sets. Rest 3-4 minutes between sets. If you can add weight. This is good because it contains both strength training and cardio because you aren't resting between exercises. |
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01-11-2009, 05:07 PM | #4 | |
Supporter
Join Date: Feb 2005
Location: Olathe, Ks
Casino cash: $2224127
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Quote:
Monday - Push exercises, bench press, dips, that sort of thing Wendesday - legs Friday - pull exercises, curls, that sort of thing. Do it on freeweights as much as possible. |
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01-11-2009, 05:23 PM | #5 |
Supporter
Join Date: Aug 2000
Location: Spink, SD
Casino cash: $1103762
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Does your gym have a personal trainer? If so I'd spend the money and have them help you for a few weeks. A good PT can give you a routine that will encompass all your major muscle groups.
I was running 2.5 miles on a treadmill everyday and then my back went out. I couldn't believe how easy my PT taught me how to fix it. They'll show you exerices you'll never think about. |
Posts: 38,961
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01-11-2009, 05:31 PM | #6 |
El Gato Gordo Loco
Join Date: Apr 2006
Location: Earth
Casino cash: $1871241
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I alternate between variations of 5x5 and HST workouts, which are much different than most people are accustomed to, and work much much better IMO. They don't really incorporate much for cardio, but you could always add a couple cardio days. I've seen my strength skyrocket, and my lean muscle mass increase as well since doing these two programs 2-3 years ago. Most bodybuilding routines you see in magazines emphasizing alot of volume and training body parts to failure almost all the time don't work very well for alot of people unless they juice. For example, most people say you should do splits like what petegz28 suggests, and while they can be somewhat successful for some people, I've found using the element of progressive load and rarely lifting to failure to allow me to get bigger and stronger.
I don't know if this is what you are looking for, but if you are looking to gain the most amount of muscle possible you might want to take a look. http://www.geocities.com/elitemadcow...Linear_5x5.htm http://www.hypertrophy-specific.com/hst_index.html
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01-11-2009, 06:07 PM | #7 |
Banned
Join Date: Aug 2006
Casino cash: $10004900
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http://forum.bodybuilding.com/
great forum, everything on the site imaginable, from nutrition, exercises, motivation, etc. |
Posts: 4,040
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01-11-2009, 06:21 PM | #8 |
Supporter
Join Date: Apr 2007
Location: Scott City KS
Casino cash: $1744734
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I had a decent one when I was in Emporia. Let me see if I can find it.
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Posts: 57,035
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01-11-2009, 06:37 PM | #9 | |
True Chiefs Fan
Join Date: Nov 2006
Location: Bull Bay
Casino cash: $6605791
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Quote:
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Posts: 5,453
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01-11-2009, 07:24 PM | #10 |
best in the biz
Join Date: Aug 2000
Location: Under Pressure
Casino cash: $2015273
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you put your right hand up
you put your right down you lift the weight till they really make youu frown you do the Jenny pokey till she smiles and slowly pouts that's what it's all about |
Posts: 71,643
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01-11-2009, 07:39 PM | #11 | |
Now you've pissed me off!
Join Date: Jan 2006
Casino cash: $7919572
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Quote:
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"When the Know-Nothings get control, it will read 'all men are created equal, except negroes, and foreigners, and Catholics.' When it comes to this I should prefer emigrating to some country where they make no pretense of loving liberty – to Russia, for instance, where despotism can be taken pure, and without the base alloy of hypocrisy.”--Abraham Lincoln |
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01-11-2009, 07:53 PM | #12 |
Starter
Join Date: Apr 2003
Location: USA
Casino cash: $1005101
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I like Simon Waterson's stuff. I think this is a really good book:
http://www.amazon.co.uk/The-30-Minut...299451&sr=8-11 You'll see it say things like "lose a dress size" etc. Do not let that fool you into thinking this is for women. This guy is an ex-British soldier that now trains actors in the film industry. More recent cleints include Daniel Craig and Halle Berry. I like his approach because it is all about brief (30-45 minutes) workouts based on circuit training and running. A few years ago I was looking for a routine. I picked this book up and have been in excellent shape ever since. I am not big into building large muscle but more focused on cardiovascular fitness with muscle toning. If you are looking for advice regarding body building I would look elsewhere. |
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01-11-2009, 07:54 PM | #13 |
Supporter
Join Date: Mar 2003
Casino cash: $2657626
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Knees should be slightly bent.
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01-11-2009, 08:17 PM | #14 | |
The Illuminati
Join Date: Oct 2004
Location: the road less traveled
Casino cash: $10004900
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Quote:
Bodybuilding.com and elitefitness.com provided the knowledge that helped me get ripped a couple years back. |
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01-11-2009, 08:22 PM | #15 |
Got swag?
Join Date: Aug 2003
Location: Madison, MS
Casino cash: $10008287
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