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Old 06-23-2006, 10:57 AM   #1
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workout schedule

Okie dokie, I did a search on here cuz I know there were some discussions on working out. I didn't see anything as far as scheduling. I know there are some workout buffs on here so...what are some schedules you guys do, as far as muscles and days? I used to lift about 6 years back, and had good results, then I stopped, and my body went to . When I used to work out, for one session, i would do alternate muscles, like chest and bi's, 2 days later...back and shoulders, 2 days later.. tri's, legs and abs. I'm getting back into it (this time including cardio) and I know there's also new studies/improvements on lifting. Suggestions?... btw, my main goal is to lost my gut, then tone up. Thanks doots
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Old 06-23-2006, 11:04 AM   #2
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Start by doing some pushups and situps?
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Old 06-23-2006, 11:08 AM   #3
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back and shoulder dont mix do one large muscle and one small ...

like back and tri...
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Old 06-23-2006, 11:10 AM   #4
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Old 06-23-2006, 11:13 AM   #5
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If you want to lose weight by lifting, Keep you rest periods short. 60 -90 seconds between sets. Also, try to incorporate multi-joint lifts. things like presses and pulls ( rows ). Moves like curles and tricep kickbacks and leg extensions only work one muscle at a time and arent as effective for building muscle and losing fat.

If you really want to burn fat, Kick you leg days into high gear. Legs are the biggest muscles in your body and burn the most calories when worked. Squats, deadlifts, legpress, lunges are going to be your bread and butter moves. dont forget your calves.

3 days of lifting a week is good, 4 days is better. 5 days and you are risking overtraining.

As far as cardio is concerned, long distances on will conteract your lifting by burning up your hard earned muscle. Thats why distance runners and triathletes are not built.
SPRINTS...if you want to burn up fat and build muscle, this is what you need for cardio. Not 45 minutes on the eliptical machine.

Trust me on these tips...and they are just tips, to help you out. I know what I am talking about. I play football for a minor league team and I was a UH walk-on at Cornerback. These workout tips keep me looking better than most dudes out there.

good luck. let me know if you have any more question about diets and supplements as well.
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Old 06-23-2006, 11:15 AM   #6
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Quote:
Originally Posted by Silence
If you want to lose weight by lifting, Keep you rest periods short. 60 -90 seconds between sets. Also, try to incorporate multi-joint lifts. things like presses and pulls ( rows ). Moves like curles and tricep kickbacks and leg extensions only work one muscle at a time and arent as effective for building muscle and losing fat.

If you really want to burn fat, Kick you leg days into high gear. Legs are the biggest muscles in your body and burn the most calories when worked. Squats, deadlifts, legpress, lunges are going to be your bread and butter moves. dont forget your calves.

3 days of lifting a week is good, 4 days is better. 5 days and you are risking overtraining.

As far as cardio is concerned, long distances on will conteract your lifting by burning up your hard earned muscle. Thats why distance runners and triathletes are not built.
SPRINTS...if you want to burn up fat and build muscle, this is what you need for cardio. Not 45 minutes on the eliptical machine.

Trust me on these tips...and they are just tips, to help you out. I know what I am talking about. I play football for a minor league team and I was a UH walk-on at Cornerback. These workout tips keep me looking better than most dudes out there.

good luck. let me know if you have any more question about diets and supplements as well.
good advice.

what do you know about using a stationary bicycle instead of a treadmill?
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Old 06-23-2006, 11:20 AM   #7
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i do 4 days lifting 2 days cardio

monday- cheast tri
tuesday - shoulders
wendsday- run/ sometimes legs
thursday- back bicep
friday off or play some raquet ball
sat run mabey light cheast workout

Lifting light

When i do a heavy set its usually
mon- cheast
Tuesday arms
Wendsday- run
thursday- shoulders
friday - back legs
sat- run

Toss in abs every to every other day depending how long u work em out and your set

3X10 works good on light weights
8 6 4 2 works good on heavy work your way up on weights remember its not how much you can lift but how well you do and how much it burns
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Old 06-23-2006, 11:20 AM   #8
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Quote:
Originally Posted by arturo3rd
good advice.

what do you know about using a stationary bicycle instead of a treadmill?
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Old 06-23-2006, 11:35 AM   #9
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Quote:
Originally Posted by arturo3rd
good advice.

what do you know about using a stationary bicycle instead of a treadmill?
Stationary bike is good. Still burns calories but its alot less stress on your joints. I would recommend taking a spinning class if your gym offers it for free. Its like a high intensity cycling class thats alot of fun...there are usually alot of goodlooking women in there as well.
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Old 06-23-2006, 11:35 AM   #10
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Quote:
Originally Posted by elemental2
i do 4 days lifting 2 days cardio

monday- cheast tri
tuesday - shoulders
wendsday- run/ sometimes legs
thursday- back bicep
friday off or play some raquet ball
sat run mabey light cheast workout

Lifting light

When i do a heavy set its usually
mon- cheast
Tuesday arms
Wendsday- run
thursday- shoulders
friday - back legs
sat- run

Toss in abs every to every other day depending how long u work em out and your set

3X10 works good on light weights
8 6 4 2 works good on heavy work your way up on weights remember its not how much you can lift but how well you do and how much it burns
Sounds good to me...
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Old 06-23-2006, 11:43 AM   #11
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Quote:
Originally Posted by Silence
Stationary bike is good. Still burns calories but its alot less stress on your joints. I would recommend taking a spinning class if your gym offers it for free. Its like a high intensity cycling class thats alot of fun...there are usually alot of goodlooking women in there as well.
word plus time goes by fast and its fun
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Old 06-23-2006, 11:46 AM   #12
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8 6 4 2 works good on heavy work your way up on weights remember its not how much you can lift but how well you do and how much it burns
What exactly is this could one of you expain it more. I have also been going to the gym and I am in good shape I am really toned, I just want to bulk up more I am 6'1 and about 150#s so yeah any advice there. I already drink a protein shake when I workout and I don't really care what I eat I just plain eat alot.
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Old 06-23-2006, 11:48 AM   #13
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Quote:
Originally Posted by BLiP
8 6 4 2 works good on heavy work your way up on weights remember its not how much you can lift but how well you do and how much it burns
What exactly is this could one of you expain it more. I have also been going to the gym and I am in good shape I am really toned, I just want to bulk up more I am 6'1 and about 150#s so yeah any advice there. I already drink a protein shake when I workout and I don't really care what I eat I just plain eat alot.
to loose weight u have to do longer repetitions with less weight then usual that my .02
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Old 06-23-2006, 11:51 AM   #14
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its fine if you eat alot just spread it out durint the day 6-8 meals get ure protein in but dont forget carbs everything in moderation u need fats 2 but get good ones sub in french fries for a back potatoe with the skin change ure pasta from processd to whole wheat ure bread from white to whole wheat takes longer to digest keeps u full longer

like start out say ok i do this on bench

Warmup 10*145
8X185
6*205
4*225
2*255
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Old 06-23-2006, 11:52 AM   #15
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Quote:
Originally Posted by PORSCHITO
to loose weight u have to do longer repetitions with less weight then usual that my .02
hes not wanting to lose weight from what im understanding but to gain mass
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Old 06-23-2006, 11:53 AM   #16
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my bad i saw loosing ... then go with what elemental said... and get some animal stacks lol....
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Old 06-23-2006, 11:56 AM   #17
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'my main goal is to lost my gut, then tone up. Thanks doots'
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Old 06-23-2006, 11:57 AM   #18
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Quote:
Originally Posted by Silence
If you want to lose weight by lifting, Keep you rest periods short. 60 -90 seconds between sets. Also, try to incorporate multi-joint lifts. things like presses and pulls ( rows ). Moves like curles and tricep kickbacks and leg extensions only work one muscle at a time and arent as effective for building muscle and losing fat.

If you really want to burn fat, Kick you leg days into high gear. Legs are the biggest muscles in your body and burn the most calories when worked. Squats, deadlifts, legpress, lunges are going to be your bread and butter moves. dont forget your calves.

3 days of lifting a week is good, 4 days is better. 5 days and you are risking overtraining.

As far as cardio is concerned, long distances on will conteract your lifting by burning up your hard earned muscle. Thats why distance runners and triathletes are not built.
SPRINTS...if you want to burn up fat and build muscle, this is what you need for cardio. Not 45 minutes on the eliptical machine.

Trust me on these tips...and they are just tips, to help you out. I know what I am talking about. I play football for a minor league team and I was a UH walk-on at Cornerback. These workout tips keep me looking better than most dudes out there.

good luck. let me know if you have any more question about diets and supplements as well.
cool
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Old 06-23-2006, 11:57 AM   #19
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Quote:
Originally Posted by elemental2
its fine if you eat alot just spread it out durint the day 6-8 meals get ure protein in but dont forget carbs everything in moderation u need fats 2 but get good ones sub in french fries for a back potatoe with the skin change ure pasta from processd to whole wheat ure bread from white to whole wheat takes longer to digest keeps u full longer

like start out say ok i do this on bench

Warmup 10*145
8X185
6*205
4*225
2*255
Hey man, you stole my bench workout...j/j. But seriously, thats good nutrition advice. When I am on a major workout kick, I eat all the time and I seem like I am allways hungry. You will be suprised how much your body needs to take in when you are really active in the gym. Spread your meals out like elemental says and you will actually lose weight, even though you feel like you are eating all the time. It can be kinda hard to get 6-8 meals, so mix in a protein shake or bar, or some fruit for an in between meal snack.

I dont even need to tell you to stay off the sugar. NO COKE. NO CANDY. NO FAST FOOD.
Noone said its easy to look good. My friends always get on my case cause I dont eat all the junk they eat but when its time to go to the river and we take our shirts off, they will be the ones whose feelings are hurt. ---Thats what makes it all worthwhile.
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Old 06-23-2006, 11:59 AM   #20
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Quote:
Originally Posted by PORSCHITO
my bad i saw loosing ... then go with what elemental said... and get some animal stacks lol....
yeah, porschito was right. i got a gut which i want/need to lose. then tone/build up. i dont think it would be too effective to get built, but still have the fat coverin the muscle
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