Thread: Working out

I'm looking for a good routine to help me get huge. I've been going to Golds Gym since the October Surprise storm (Man, that evening sucked. Went to the gym for the first time ever, felt like shit after I was done, go to the parking lot, see 2 feet of snow on my car, windshield wipers broke, came home to a power outage and bailed water all night and into the next day from the flooding sump pump - all the while feeling like hell from working out for the first time in my life and I'm 42 now), and I've pretty much been going there about 5, 6 days a week since. However, I'm not impressed with the results. I must be doing something wrong. Maybe I'm just stupid, but I thought i'd be huge by now. I mean, I suppose I appear bigger in the arms, shoulders, and legs, but I think I could look huger (?) if I had the right routine. Here's what I normally do :

First, I get on the treadmill to get my heart rate going. I walk 4 miles an hour for 15 minutes. Then I try working on my arms, chest, and stomach with various machines there. I usually go to the gym right after work around 5:15 and I only stay til about 5:50. That may be my problem - only staying about 35, 40 minutes - but I try to be home around 6 for the family. Also, a guy at work told me I shouldn't be so random with the machines I use there. For instance, I would normally use "pulling" and "pushing" machines randomly. He said I should use only "pulling" machines one day, then "pushing" machines the next. Is that right ? Also, I was routinely drinking a vanilla WHEY drink when I got home, but I've been slacking with that lately. Does that stuff really help ?

Whatcha got for me ?

Don't use machines ... use free weights.

Go in and set up a routine for each day.

Chest and Shoulders

Arms and back

legs and abs

then do 1 universal day

if your doing shoulders and chest, you need RIP it out dude

you definitely need a spotter so you can push it til you can't push anymore

I usually like to stick to 4 excersises in a routine and alternate between 2 of them. Ex, bench, shoulder press, bench, shoulder press, bench, shoulder press, bench, shoulder press, flies, shrugs, flies, shrugs, flies, shrugs, flies

hope this helps

Trey works out alot .. maybe he can help out too.

take lots of steroids...



sorry, couldnt resist.

dasaybz is right on.

You have to push it until you fail - I'm not a big "need a spot from total strangers" type guy so I use the smith machine because nothing like the cold hard embarrassment of getting weight stuck on you.

Also don't forget - your body needs time to heal...muscle is created through repairing the tear of your intense work out. When you make your routine - stagger the exercises apart from the ones you just worked - even the ones that work the same muscle groups. 2 to 3 days in between is good.

Diet and protein intake is also important. Those protein whey shakes were good to take...but don't go overboard on them, if there is too much protein...your body just passes it.

When I was really serious about working out here is an example of a routine I got into:

(in the event that you don't know what machine I am talking about...refer to here: http://www.leehayward.com/gym_equipment/index.htm)

There is a debate between 3 sets of 10 and 4 sets of 10...because it really is all about making your muscles fail (you could arguably achieve this with doing 1 set of 10).

I always like the 4 sets of 10...but that was just me.

Monday -
Chest and Triceps day (Chest and Tries)
*20 minutes of cardio - usually the stairclimber to get your heart rate up.
-4 sets of 10 (or as much as you can get out on the 4th set) - when I am able get to 10 the 4th set - I usually went up in weight the next time.
The chest exercises can be of your own choosing...these are my favorites:
Bench press with the smithmachine for your chest (mix it up from time to time with using free weights), decline with the smithmachine for your chest (mix it up with free weights from time to time), hug the barrel with free weights for your chest, Peck Deck - work your caps, cable push downs for triceps, overhead reverse curls for triceps - watch your forehead!, pull downs for your triceps, dipping bar for your triceps.

Tuesday -
Legs Day
*20 minutes of cardio - usually the stairclimber to get your heart rate up.
-4 sets of 10 (or as much as you can get out on the 4th set) - when I am able get to 10 on the 4th set - I usually went up in weight the next time.
The leg exercises can be of your own choosing...these were my favorites:
Calf machine, leg curl machine, squats with the smithmachine, leg extension machine, Leg Adduction / Abduction Machine. I would complete this with a 4 mile run.

Wednesday -
Back and Biceps (Back and Bies)
*20 minutes of cardio - usually the stairclimber to get your heart rate up.
-4 sets of 10 (or as much as you can get out on the 4th set) - when I am able get to 10 on the 4th set - I usually went up in weight the next time.
The back and biceps exercises can be of your own choosing...these were my favorites:
Using the cables, grab the one where you can sit on the floor, get into a "rowing position" and pull the cable weights toward you - this one is for your back, next do pull ups for back, lat pull down machine for back, free weight curls for your biceps, curl bar weights for your biceps, preacher bench curls for your biceps.

Thursday
Legs Day
*20 minutes of cardio - usually the stairclimber to get your heart rate up.
-4 sets of 10 (or as much as you can get out on the 4th set) - when I am able get to 10 on the 4th set - I usually went up in weight the next time.
The leg exercises can be of your own choosing...these were my favorites:
Calf machine, leg curl machine, cable machine curl, squats with the smithmachine, leg extension machine, Leg Adduction / Abduction Machine. I would complete this with a 4 mile run.


Friday
Shoulders
*20 minutes of cardio - usually the stairclimber to get your heart rate up.
-4 sets of 10 (or as much as you can get out on the 4th set) - when I am able get to 10 on the 4th set - I usually went up in weight the next time.
Military press, alternate shoulder flexion with lateral raises with free weights, Shrugs with the bar with weight on it (you can alternate different days with free weights) and upright rows.

Saturday
Rest

Sunday
Rest

The above routine schedule I got into because a trainer had suggested it and I liked the idea of taking Saturday and Sunday off. Cater the workout to your time. You will get tons of suggestions from people regarding schedules - and most likely they differ.

The exercises I chose were what I liked doing and noticed the best results from. This is something you unfortunately have to find out on your own.


When I was really into it - I would run a quarter of a mile in between each exercise. (meaning after finishing the 4 sets of 10 I would run a quarter of a mile and then go onto the next 4 set of 10 exercise). I watched some monster of a guy do this once and I copied him. Observe the routines and intensity of monsters - they got that big for a reason.


Again, the beauty of it is as well as the shame of it is that one group of exercise may have different results for someone else (good and bad). So find the exercise you enjoy doing and compare with the best results that you notice.

Emo pushes in his fat belly and feels immense sadness, cannot wait to come home and get back to it.

I really need to get back to the gym and running. Luckily bar prep 2.0 will allow me free time to go and gym it up.

Tell me about it Emo...

I really enjoyed going to Bally's but they want to charge me 600 dollars for back dues and new membership.

Fucking criminal.

The Jewish Center is a great place but it is too small and you can't jump from machine to machine without waiting for it. (It was cool though...when I was there and at the time, Buffalo Bills used to go there for the basketball courts. I saw Takeo there alot (a monster in person), Moulds and Travis Henry (he's the biggest retard I've ever seen in my life - but that is a totally different discussion).

I'm thinking of joining up at the BAC...but it's such an inconvenient drive from my house.



So I just lost 25 pounds of winter fat by doing the elliptical machine that I have at my house (6 days a week for an hour) and using the free weights along with a core working ball.

It's boring but I put on a movie and the time passes really quickly.

Originally Posted by Acoustic-Fury

Tell me about it Emo...

I really enjoyed going to Bally's but they want to charge me 600 dollars for back dues and new membership.

Fucking criminal.

The Jewish Center is a great place but it is too small and you can't jump from machine to machine without waiting for it. (It was cool though...when I was there and at the time, Buffalo Bills used to go there for the basketball courts. I saw Takeo there alot (a monster in person), Moulds and Travis Henry (he's the biggest retard I've ever seen in my life - but that is a totally different discussion).

I'm thinking of joining up at the BAC...but it's such an inconvenient drive from my house.



So I just lost 25 pounds of winter fat by doing the elliptical machine that I have at my house (6 days a week for an hour) and using the free weights along with a core working ball.

It's boring but I put on a movie and the time passes really quickly.

figure out where you're going to join make it equidistant from our place and I'll join as well. we can be workout buddies and shower together.

ooops

Originally Posted by Emo

figure out where you're going to join make it equidistant from our place and I'll join as well. we can be workout buddies and shower together.

ooops

Sounds like a good idea.

Don't worry...I will wear my soap on a rope to curtail temptation.

Originally Posted by Acoustic-Fury

Sounds like a good idea.

Don't worry...I will wear my soap on a rope to curtail temptation.

I will bring a straight razor for sheerin intimidation and to cut your rope

Originally Posted by dasaybz

Trey works out alot .. maybe he can help out too.

I see a few problem areas right away. As soon as I'm done with my grad school work today I'll help you out kritter.

I also think working out more than an hour is a monumental waste of time.

I think you can get the perfect routine going in about an hours time...any longer and you are spending too much time checking out the hotties or resting too long in between workouts.

First off it sounds like you're doing too much cardio, especially if you want to get bigger. The main thing to adding mass is eating a ton. You want to be taking in a ton of protein, about the same amount of grams as what you weigh in pounds. Get some whey protein for shakes or muscle milk. Also, work on your technique. This will make the biggest difference.

and bootin lots of steroids...


the hair and pimples on your back is worth it!

Originally Posted by Acoustic-Fury

Tell me about it Emo...

I really enjoyed going to Bally's but they want to charge me 600 dollars for back dues and new membership.

Fucking criminal.

The Jewish Center is a great place but it is too small and you can't jump from machine to machine without waiting for it. (It was cool though...when I was there and at the time, Buffalo Bills used to go there for the basketball courts. I saw Takeo there alot (a monster in person), Moulds and Travis Henry (he's the biggest retard I've ever seen in my life - but that is a totally different discussion).

I'm thinking of joining up at the BAC...but it's such an inconvenient drive from my house.



So I just lost 25 pounds of winter fat by doing the elliptical machine that I have at my house (6 days a week for an hour) and using the free weights along with a core working ball.

It's boring but I put on a movie and the time passes really quickly.

Thats kinda interesting.

I have back problems which really limits my running so I got one of those Eliptical machines. I was doing them for a half hour two or three times a week. I didnt see any results.

Guess i gotta get a little more intense with it

Originally Posted by Famous

[/B]

Thats kinda interesting.

I have back problems which really limits my running so I got one of those Eliptical machines. I was doing them for a half hour two or three times a week. I didnt see any results.

Guess i gotta get a little more intense with it

Make sure to diet properly. In order for you to lose weight you'll need to lower your caloric intake.

Originally Posted by Famous

[/B]

Thats kinda interesting.

I have back problems which really limits my running so I got one of those Eliptical machines. I was doing them for a half hour two or three times a week. I didnt see any results.

Guess i gotta get a little more intense with it

Yea Famous I was extremely out of shape so I started on the lowest setting and went for it for a half hour for the first 6 days. Took a day off and then increased it to an hour.

After that I moved slowly up and increased the resistance. By the 30th day I would be at setting 6 (out of 10) for the first half hour and then go for it on level 10 the next half hour.

Set that machine up right in front of the TV - I found movies were great because you got involved it it and the time flew by. I noticed I would remember what I was doing and be miserable when commercial breaks would come on during regular TV shows.

If your heart isn't racing and you aren't covered in sweat then your body isn't burning that fat.

Interval training I was/am doing. Go for 50 seconds at regular pace and then the last 10 seconds go as hard as you can. This will do wonders and you will start to notice results probably at the 10 day mark.

I actually am having a bitch of a time with the elliptical machine right now - the abuse I've put on it - on the left leg of the machine the screw keeps loosening...so I am constantly having to jump off and tighten it...or else it warbles too much.

I bought locktite thread lock so we'll see if that stuff works.