Post by Deleted on Sept 27, 2015 10:40:24 GMT 10
'Bout goddamn time we had a thread like real men. (Who said women can't join?)
We are here to discuss about training and workouts. Share your thoughts, dreams, tips and exercises about bodybuilding.
Little info about me :
Since i started the thread i'll post my full workout routine. I train small muscles (biceps,triceps,abs, forearms) 5 times and big muscles (legs, shoulders, back, chest) 6 times per day. I started the intensive gym workout since 27th July with full intensity 6 days/week, and after the 1st month 4 times/week. I'm 5'11 (1.80m) and 158 Pounds/72 Kg. I have progressed a lot since then and i can lift weights way heavier than i'm supposed to. Besides that i have noticed faster (pain) regeneration, no sickness at all, feeling more active & powerful and yes i have become even better at sex (Different positions require muscles lol). I plan on building high muscle mass within the next couple of years, then i'll see how my body looks like, then i will only maintain that mass (won't push hard anymore).
My plan is to get as close to this body as possible (no need to go full ape like Arnold Schwarzenegger lol)
My plan is to get as close to this body as possible (no need to go full ape like Arnold Schwarzenegger lol)
{Lazar Angelov}
Why won't i deadlift? - I'm afraid of Spinal Disc Herniation. I've heard people break their backs doing these kind of exercises.
You are probably thinking about me : Aw look at this guy, he lifts, and shares his workout here, being cocky and all that. - NO. Being cocky is not part of my nature. Read below and you will understand.
Why should you join the gym?
You are probably thinking about me : Aw look at this guy, he lifts, and shares his workout here, being cocky and all that. - NO. Being cocky is not part of my nature. Read below and you will understand.
Why should you join the gym?
You want to feel better? You are not satisfied with your look? You just want to make more muscle? Or perhaps just remove the fat? You want to make improvements to your body? You want to live longer?
Yes! Gym is the right place for all these answers.
Joining the gym requires motivation at the beginning. (Right now i am your motivation
Then it becomes a matter of discipline, persistence and hard work. That means how much can your brain take, not your body.
The improvement speed lies on your hand, you want it fast? or slow?
The question is, how much do you want it?!
Now you will not have the same results as me, because each body is deferent than another, but part of gains and progress are your genes, self discipline, persistence, hard work & the matter of time.
Diet Plan :
Muscles need protein to grow. They just won't grow fast enough on a regularly daily basis food. So you must stick to the saying "1 Gram Protein = 1 Pound/ 2.2 Grams of Proteins = 1 Kilogram.
Now do the calculations to your body weight. In case you don't take that much protein on your active days (workout days) you won't have 100% muscle build. The lower the protein the lower the gains.
That's why i recommend you to take supplements. People are afraid of these. They are not steroids. They are Protein Powders. A good product is Whey for example.
Just don't take that much protein on your passive days (rest days), or you will automatically start to build fat. On the passive days take ~70%.
If you want to have even better results you have to quit smoking, stop eating fast foods, fat based foods & alcohol.
Now you can eat a pizza once a month and you can drink when you go to a club, but don't make it a habit.
Yes! Gym is the right place for all these answers.
Joining the gym requires motivation at the beginning. (Right now i am your motivation
Then it becomes a matter of discipline, persistence and hard work. That means how much can your brain take, not your body.
The improvement speed lies on your hand, you want it fast? or slow?
The question is, how much do you want it?!
Now you will not have the same results as me, because each body is deferent than another, but part of gains and progress are your genes, self discipline, persistence, hard work & the matter of time.
Diet Plan :
Muscles need protein to grow. They just won't grow fast enough on a regularly daily basis food. So you must stick to the saying "1 Gram Protein = 1 Pound/ 2.2 Grams of Proteins = 1 Kilogram.
Now do the calculations to your body weight. In case you don't take that much protein on your active days (workout days) you won't have 100% muscle build. The lower the protein the lower the gains.
That's why i recommend you to take supplements. People are afraid of these. They are not steroids. They are Protein Powders. A good product is Whey for example.
Just don't take that much protein on your passive days (rest days), or you will automatically start to build fat. On the passive days take ~70%.
If you want to have even better results you have to quit smoking, stop eating fast foods, fat based foods & alcohol.
Now you can eat a pizza once a month and you can drink when you go to a club, but don't make it a habit.
Here are a few tips for you :
1) Change the workout after each week. Don't do the same exercises each time or muscles will get use to it. It's called muscle memory. Shock your muscles with new exercises. Shocking = Gaining.
2) Never ever skip anything. Skip = go home eat pizza and enjoy fat in your stomach.
3) Never skip the breakfast. Go to gym with your belly empty = no strength.
4) Never sleep less than 8 hours at night. (Not day!!) Having a good and long night sleep makes you grow muscle mass.
5) Increase weights once per month. Make sure you make steady progress. Try to do incline faster and decline slower.
6) For maximum intensity go 6 times/week at the gym but lower the time you spend. Train every muscle twice per week.
The below workout routine is for adding high muscle mass without adding fat :
The below workout routine is for adding high muscle mass without adding fat :
Cardio Workout :
This is unavoidable and probably the first thing you should do before Strength Workout. You should do this regularly and always keep it as a part of your whole day workout.
You know that heart is a muscle right? You can train this muscle too and live longer! By running you increase the heart beats and temperature of your body. Now you body releases sweat as a process to keep your body cool. Meanwhile you are also burning calories and reducing fat on your whole body throughout the sweat. Increasing heart beats allows the heart to flow more blood in your veins, making them open wide and active, thus reducing the risk or heart problems. I recommend doing as much as you can if you are fat and/or want to burn fat faster. This is also a good warm up. It heats the entire body.
Strength Workout :
"This is how it happens. This is how it burns."
In order to increase the size of your muscles you must flow blood to the muscles. You do that by inclining and declining weights, thus contracting and stretching your muscles.
Now you start very light at the beginning, and you keep constantly raising weights over time. Don't just go heavy weight and do only 1 rep. lol.
Do it steady and make sure you do it right. Again i have to say this, MAKE SURE YOU DO IT RIGHT, it doesn't matter if it's a small weight.
Abs Tips :
The myth : Train the abs everyday because they don't hurt enough. WRONG!
You should train them 3 up to 4 times max/week. They are muscles just like any muscle. Just because you don't feel the pain you think you are not gaining?
Yes you are gaining! But if it burns you are gaining 100%.
Now this is the most difficult part for the men bodies to show up. Why? Because men loose the last fat available on the abs and to make it even more interesting, that's the 1st place where men gain the fat in the whole body.
Unlike any other muscles, they are the last thing to show up, at least on men. When you see a man with abs, it means he is highly trained and dedicated.
Every body is different. Some have 6 pack with no work at all, some have to work too hard at it, some have a 4 pack instead of 6, some have 8 instead of 6, and some others have irregular abs (non symmetric).
I recommend doing abs really fast and with no rest for those who want to loose belly fat. For those who want to pop them out i recommend doing the basic exercises really slow, only as a warm up. Incline, wait 3 secs then decline.
Now for them to build up and pop you must use weights just like every other muscle. Train your abs with weights. No excuses.
Special message to women in this forum :
Please skip to 4:00
Please note that below Abs Workourt is shown only in the 1st day, due to the thread size.
Day one (Monday) : Cardio + Chest + Biceps + Forearms + Abs. ETA : ~4hrs.
Chest.
1) Barbell Incline Bench Press. 3 sets x 12 reps, 4th set x 10 reps.
2) Barbell Bench Press. 3 sets x 12 reps, 4th set x 10 reps.
3) Barbell Decline Bench Press. 3 sets x 12 reps, 4th set x 10 reps.
4) 180 degree Twisting Dumbbell Bench Press. 4 sets x 12 reps.
5) Low Cable Crossovers. 4 sets x 12 reps.
6) High Cable Crossovers. 4 sets x 12 reps.
Biceps.
1) Barbell Curls. 4 sets x 12 reps.
2) Standing Biceps Cable Curls. 4 sets x 12 reps.
3) Concentration Curls. 4 sets x 12 reps.
4) Overhead Cable Curls. 4 sets x 12 reps.
5) Hammer Curls. 4 sets x 12 reps.
Forearms. Weight does not increase per set.
1) Cable Wrist Curls. 4 sets x 15 reps.
2) Palms-Down Dumbbell Wrist Curl Over A Bench. 4 sets x 15 reps.
3) Standing Palms-Up Barbell Behind The Back Wrist Curls. 4 sets x 15 reps.
4) Wrist Roller. 4 sets x 15 reps.
5) Wrist Rotations with Straight Bar. 4 sets x 15-20 sec.
Abs. Fuck them really hard. Literally.
1) Weighted Leg Raise + Dumbbell. 4 sets x 12 reps.
2) Cable Crunches. 4 sets x 12 reps.
3) Side Cable Crunches. 4 sets x 12 reps each side.
4) Russian Twists. 4 sets x 12 reps each side.
5) Plank Holds. 4 sets x 30 secs.
Day Two (Wednesday) : Cardio + Triceps + Back + Abs. ETA : ~3hrs.
Triceps.
1) Dips. 4 sets x 12 reps.
2)Close Grip Bench Press. 4 sets x 12 reps.
3) Rolling Ez Bar Triceps Extension. 4 sets x 12 reps.
4) Rope Triceps Pressdown. 4 sets x 12 reps.
5) Dumbbell Lying Triceps Extensions.
Back. "I'm back".
1) Pallof Press Iso Hold. 4 sets x 12 reps.
2) Back Extension. 4 sets x 12 reps.
3) Seated Cable Row. 4 sets x 12 reps.
4) Yates Row. 4 sets x 12 reps.
5) Bentover Row to Neck.
6) Wide Grip Pullups. Get somebody to hold your feet crossed behind if you can't support your weight. 4 sets x 10 reps.
Day Three (Friday) : Cardio + Shoulders + Legs + Abs. ETA ~3.5hrs.
Shoulders.
1) Arnold Seated Bench Press. 3 sets x 12 reps. 4th set x 10 reps.
2) One Arm Side Laterals. 4 sets x 12 reps.
3) Front plate Raise. 4 sets x 12 reps.
4) Reverse Flyes. 4 sets x 12 reps.
5) Standing Low Pull Deltoid Raise. 4 sets x 10 reps.
6) Front Dumbbell Raise. 4 sets x 12 reps.
Calfs.
1) Bodyweight Calf Raise. 4 sets x 12 reps.
2) Barbell Seated Calf Raise. 4 sets x 15 reps.
3) Calf Press. 4 sets x 12 reps.
Thighs.
1) Squat. 4 sets x 12 reps.
2) Leg Press. 4 sets x 12 reps.
3) Walking Lunge. 4 sets x 12 reps.
4) Leg Extension With Angled Crunch. 4 sets x 12 reps.
5) Lying Leg Curls. 4 sets x 12 reps.
6) Reverse Walking Lunge. 4 sets x 12 reps.
Work Smart, Play Nice, Train HARDER.
I have done my part. Now it's only up to you.
I have done my part. Now it's only up to you.
{Are you training with max intensity and max weights available for you}
If you keep the intensity up for many years, perhaps, only perhaps you will become Terminator. (Skip to 0:43)
Only Arnold went to gym 7 days/week and 5hrs/day.
If you keep the intensity up for many years, perhaps, only perhaps you will become Terminator. (Skip to 0:43)
Only Arnold went to gym 7 days/week and 5hrs/day.
{Reveal the disgusting word!}
vomiting
It was like living hell, while I was sleeping I woke up because I notice I vomited, luckily I didn't choke on it.
vomiting
It was like living hell, while I was sleeping I woke up because I notice I vomited, luckily I didn't choke on it.