Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: danielson on September 17, 2007, 11:22:42 AM
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I am going through a physical exhaustion right now. I think I may have been over training. Or at the very least not getting enough food and sleep to support my lifestyle. Any of you guys ever take time away from the gym? I wanted to go this morning, but although I was wide awake I did not feel like it at all. No hangover, just didn't want to go. Should I take the day off? Maybe 2 or 3 days?
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I am going through a physical exhaustion right now. I think I may have been over training. Or at the very least not getting enough food and sleep to support my lifestyle. Any of you guys ever take time away from the gym? I wanted to go this morning, but although I was wide awake I did not feel like it at all. No hangover, just didn't want to go. Should I take the day off? Maybe 2 or 3 days?
take time off long enough that you feel the NEED to go back then you're ready. Usually when I get run down, it just means I need to back off a little bit and eat more because i'm working harder than my body can't recover and eventually gas. Take a break bro.. 2-3 days. A week if needed. If it's not fun or you don't look forward to it, why the hell would you want to go anyway? Burnout happens...
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take time off long enough that you feel the NEED to go back then you're ready. Usually when I get run down, it just means I need to back off a little bit and eat more because i'm working harder than my body can't recover and eventually gas. Take a break bro.. 2-3 days. A week if needed. If it's not fun or you don't look forward to it, why the hell would you want to go anyway? Burnout happens...
Thanks for the reply. I am currently trying to put on some weight and thought I was eating enough. Since I have your attention, maybe you could make a suggestion? I am currently training my upper body 3 days a week, legs once and run every day except Sundays. Could you suggest a good split that would have be working each body part once a week(if that is advisable)? I am sick of by current workout and have not noticed any gains recently.
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absolutely-it also will be compounded by drinking alcohol on a weekend and lifting heavy and or a busy work schedule.
Best thing to do is back off-next couple of times in the gym just lift light-high reps-take it easy.
Over the recent holiday weekend i had a few adult beverages then the next day went in and deadlifted heavy and did very heavy rows, 80 minute workout-i felt like absolute shit for a few days, physical exhaustion. I backed off for the next couple of workouts.
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absolutely-it also will be compounded by drinking alcohol on a weekend and lifting heavy and or a busy work schedule.
Best thing to do is back off-next couple of times in the gym just lift light-high reps-take it easy.
Over the recent holiday weekend i had a few adult beverages then the next day went in and deadlifted heavy and did very heavy rows, 80 minute workout-i felt like absolute shit for a few days, physical exhaustion. I backed off for the next couple of workouts.
I usually drink 5 or 6 nights a week and no problems. Maybe I am getting old. Cuz I sure as hell haven't been hitting the gym as hard as I did 5 years ago and I have been feeling weaker every time I workout. thanks.
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Thanks for the reply. I am currently trying to put on some weight and thought I was eating enough. Since I have your attention, maybe you could make a suggestion? I am currently training my upper body 3 days a week, legs once and run every day except Sundays. Could you suggest a good split that would have be working each body part once a week(if that is advisable)? I am sick of by current workout and have not noticed any gains recently.
so you're doing 4 on and one off?! I like that split...what's your split look like anyway?!
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so you're doing 4 on and one off?! I like that split...what's your split look like anyway?!
No, I have been training my entire upper body every other day and legs on Saturday. I am looking for a good split.
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take some time off and fucck some of those beautiful whores in your stable and rest up Danny.
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take some time off and fucck some of those beautiful whores in your stable and rest up Danny.
Hahah, well I never miss a workout. Sounds like a good idea though.
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Hahah, well I never miss a workout. Sounds like a good idea though.
hahahaha, exactly man, you need to send a couple of those skanks my way after you're done with 'em. ;D
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hahahaha, exactly man, you need to send a couple of those skanks my way after you're done with 'em. ;D
I need to get a few more tbh. I can't stand the same girls for more than a few months unless they are cool ass bitches, which is rare.
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how many days you looking for training each week
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how many days you looking for training each week
Four with weights. Cardio six days. I will try any split, except I will do my legs all in one day. No splitting my hams and quads or something like that. My standout bodypart(if you could even call it that at my size) is chest. I should probably bring up other parts.
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Four with weights. Cardio six days. I will try any split, except I will do my legs all in one day. No splitting my hams and quads or something like that. My standout bodypart(if you could even call it that at my size) is chest. I should probably bring up other parts.
considering how much you party etc i think youre doing a shitload... no way i would be able to keep that up... cardio six days a week is a lot
but 4 days shoudl basically be a routine around the biggest muscle groups each getting their day... chest, back, shoulders, legs... then we need to fit in arms there somewhere...
it aint hard... question is what need to be done to make it more fun ... maybe a change in reps, sets, more machines or less machines... maybe shorter workouts instead of longer...
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considering how much you party etc i think youre doing a shitload... no way i would be able to keep that up... cardio six days a week is a lot
but 4 days shoudl basically be a routine around the biggest muscle groups each getting their day... chest, back, shoulders, legs... then we need to fit in arms there somewhere...
it aint hard... question is what need to be done to make it more fun ... maybe a change in reps, sets, more machines or less machines... maybe shorter workouts instead of longer...
I am thinking chest on Monday, back and bi's on Tuesday, cardio Wednesday, shoulders and tris on Thursday, friday cardio, legs on Saturday. Is that enough? I change my reps every workout, sometimes as low as six, some workouts all 20. I rest sometimes a minutes between sets, sometimes under 10 seconds.
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yeah i think its enough. doing too much can be a reason for both overtraining and that you dont feel it is fun, it becomes a chore...
personally i would probably rather do triceps with back and biceps with shoulders since doing biceps after back, theyre allready worked a lot, maybe even pumped, after back... and not as fresh as i would like them.
dont know how long you are in the gym and if this is a problem. ive been on a program before when i was in the gym for max 30 minutes, it can be done especially when only doing one body part...
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yeah i think its enough. doing too much can be a reason for both overtraining and that you dont feel it is fun, it becomes a chore...
personally i would probably rather do triceps with back and biceps with shoulders since doing biceps after back, theyre allready worked a lot, maybe even pumped, after back... and not as fresh as i would like them.
dont know how long you are in the gym and if this is a problem. ive been on a program before when i was in the gym for max 30 minutes, it can be done especially when only doing one body part...
When I rest only 10 seconds between sets I am in and out in about 25 minutes. But usually about 45-55 minutes. How many sets should I do per bodypart now that I am going to split them?
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when i did 30 minutes workout i rested longer than that, but i saved time on few sets and very few exercises... even ronnie coleman doesnt do more than 3 exercises for chest for example.
how many sets you should do... why not just stick to some basic mix of hypertrophy and strength like 3-4 sets and 8-12 reps or something... cant go wrong with that
me personally im experimenting with more sets for more mass... so im doing 6 sets of 6... but thats just me, and 6 months from now i might do something totally different...
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maybe someone else can suggest a more exciting routine ;D
maybe you can use a standard routine like discussed above... then put some specific goals in it... like suppose you make back day a priority for a few weeks and you treat that kinda special, monitoring how many pull ups you do or something like that to get it more challenging. while at the same time maintaining what you have on the other bodyparts.
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when i did 30 minutes workout i rested longer than that, but i saved time on few sets and very few exercises... even ronnie coleman doesnt do more than 3 exercises for chest for example.
how many sets you should do... why not just stick to some basic mix of hypertrophy and strength like 3-4 sets and 8-12 reps or something... cant go wrong with that
me personally im experimenting with more sets for more mass... so im doing 6 sets of 6... but thats just me, and 6 months from now i might do something totally different...
Well, I am looking to put on about 15 pounds or so. Slowly. I was actually thinking about just sticking to basic movements for a few months. Go in 3 times a week, do benches, squats, DL's , Militarys and call it a day. Get back to basics for a bit. But I decided to go with a split. Now give me a good one dammit, I gotta hit the gym so i can go to the bar and get drunk and watch Monday night Football :D
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maybe someone else can suggest a more exciting routine ;D
maybe you can use a standard routine like discussed above... then put some specific goals in it... like suppose you make back day a priority for a few weeks and you treat that kinda special, monitoring how many pull ups you do or something like that to get it more challenging. while at the same time maintaining what you have on the other bodyparts.
Yes, my back does suck. I figure since I can't see it... ;D
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Well, I am looking to put on about 15 pounds or so. Slowly. I was actually thinking about just sticking to basic movements for a few months. Go in 3 times a week, do benches, squats, DL's , Militarys and call it a day. Get back to basics for a bit. But I decided to go with a split. Now give me a good one dammit, I gotta hit the gym so i can go to the bar and get drunk and watch Monday night Football :D
well even with a split you can still make the big movements the main ones assuming they work for you... start every back day with pull ups for example rather than lat pulldowns... just put the most demanding exercises first. if youre into getting a pump and like the feel of that or just think it makes it more fun you can always add a a couple of sets of that at the end of each time at the gym
15 pounds you would need enough calories, and adding more weight to the bar, or more reps, or more sets time and time again
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Yes, my back does suck. I figure since I can't see it... ;D
well make that a priority... i used to do back and chest on same day... back always first, especially lats, and in a short time theyre noticably wider. when you a) make a priority and have a specific goal and b) eventually reach that by seeing the difference (or becoming stronger or whatever youre looking for) then it gets more fun hitting the gym alltogether
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well even with a split you can still make the big movements the main ones assuming they work for you... start every back day with pull ups for example rather than lat pulldowns... just put the most demanding exercises first. if youre into getting a pump and like the feel of that or just think it makes it more fun you can always add a a couple of sets of that at the end of each time at the gym
15 pounds you would need enough calories, and adding more weight to the bar, or more reps, or more sets time and time again
Yup, I will do that. Now how about that split? I will follow it to a t.
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Yup, I will do that. Now how about that split? I will follow it to a t.
well didnt you suggest a split allready what else you need :D
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well didnt you suggest a split allready what else you need :D
Is that a good split? Last time I did it, I wound up looking like shit. >:( I got bigger, but I kind of looked puffy all the time. I was taking creatine, but nothing else. Never thought I would go back to a split considering I don't eat a whole lot, but I keep getting smaller.
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Is that a good split? Last time I did it, I wound up looking like shit. >:( I got bigger, but I kind of looked puffy all the time. I was taking creatine, but nothing else. Never thought I would go back to a split considering I don't eat a whole lot, but I keep getting smaller.
puffy was probably the creatine. how do you expect to gain weight if you dont eat a lot?
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puffy was probably the creatine. how do you expect to gain weight if you dont eat a lot?
Well, I can't force feed myself. I did buy three containers of Musclemilk though. It's pretty good.
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Well, I can't force feed myself. I did buy three containers of Musclemilk though. It's pretty good.
you dont have to. but say youre on 3000 caloriers today to maintain your weight. you need to up that to 3500 to pack on muscle
but if you stay at 3000 every day week after week (or whatever it is that is your maintanance weight) not a lot is gonna happen no matter your workout split...
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Back off the drinking and cut ur cardio. From what ive gathered from previous posts and this thread, u drink 6 nights a week 8-12 drinks a night cardio 6 days a week and weights 4 days a week, ur working urself into the ground, somethings gonna give if you dont rest up.
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you dont have to. but say youre on 3000 caloriers today to maintain your weight. you need to up that to 3500 to pack on muscle
but if you stay at 3000 every day week after week (or whatever it is that is your maintanance weight) not a lot is gonna happen no matter your workout split...
Yes, I know this. This is my diet. One Bagel for breakfast, plain. One Turkey sandwich for lunch, plain. Steak or prime rib plus a baked potato(plain) for dinner. I can count those calories, but I am not going to count my alcohol calories, thats no fun. Hence I added the Musclemilk, see :)
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Back off the drinking and cut ur cardio. From what ive gathered from previous posts and this thread, u drink 6 nights a week 8-12 drinks a night cardio 6 days a week and weights 4 days a week, ur working urself into the ground, somethings gonna give if you dont rest up.
Yes, I agree with that. I am not sure if I can stop drinking though, I am a creature of habit.
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Drinking is a bitch, when thats what you're used to its hard not to go out and party. When you try and quit you realize how boring everything else is, hahahahaa. How about instead of quitting drinking you only do 3 nights week? That seems reasonable no?
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Yes, I know this. This is my diet. One Bagel for breakfast, plain. One Turkey sandwich for lunch, plain. Steak or prime rib plus a baked potato(plain) for dinner. I can count those calories, but I am not going to count my alcohol calories, thats no fun. Hence I added the Musclemilk, see :)
well as long as the total no of calories is enough you should be able to put on muscle weight. in general people eat too little though. and because of that their gains are small as well.
say one need to be at 3500 calories over 5 meals... that need to be 700 caloriers per meal... some might add a proteinshake with water, but thats not even half that.
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Drinking is a bitch, when thats what you're used to its hard not to go out and party. When you try and quit you realize how boring everything else is, hahahahaa. How about instead of quitting drinking you only do 3 nights week? That seems reasonable no?
Yep, 3 nights a week sounds doable.
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well as long as the total no of calories is enough you should be able to put on muscle weight. in general people eat too little though. and because of that their gains are small as well.
say one need to be at 3500 calories over 5 meals... that need to be 700 caloriers per meal... some might add a proteinshake with water, but thats not even half that.
I don't count calories. I just need a good split. :(
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you dont need to count it just make sure you eat enough
so howabout doing that split you suggested allready
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you dont need to count it just make sure you eat enough
so howabout doing that split you suggested allready
Yep, I think I will try that. Only thing I worry about is only hitting my BP's once a week. Also, training chest alone my make me even more disproportionate.
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if you feel chest doesnt need much training you could do it together with shoulder and do them first, this would give you either an extra rest day, or an extra day for arms
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if you feel chest doesnt need much training you could do it together with shoulder and do them first, this would give you either an extra rest day, or an extra day for arms
I think I will reevaluate in a couple of weeks, see how this workout feels etc.
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Six sets of barbell bench, six sets of DB incline, 6 sets of seated machine presses to failure. In and out in under a half hour. Great pump, but I have a feeling my chest needs a lot more than this once a week. Should I add more volume?
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I usually drink 5 or 6 nights a week and no problems. Maybe I am getting old. Cuz I sure as hell haven't been hitting the gym as hard as I did 5 years ago and I have been feeling weaker every time I workout. thanks.
maybe you being an alcoholic has something to do with your problems? just a thought. ???
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Six sets of barbell bench, six sets of DB incline, 6 sets of seated machine presses to failure. In and out in under a half hour. Great pump, but I have a feeling my chest needs a lot more than this once a week. Should I add more volume?
i think thats plenty for chest. i would probably put db incline first. might even wanna replace bb bench with db flat depending which one you feel the most. if youre unsure if it's enough why not finish your set with a few set of dips - max reps?
for variety you can change seated machine presses for flyes for example, otherwise it's all 3 pressing movements
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i think thats plenty for chest. i would probably put db incline first. might even wanna replace bb bench with db flat depending which one you feel the most. if youre unsure if it's enough why not finish your set with a few set of dips - max reps?
for variety you can change seated machine presses for flyes for example, otherwise it's all 3 pressing movements
Yes, but only once a week? I am not sure. As far as dips go, I use them for tri's. Maybe I am fucking up, I do use a very close grip. What about the same routine and adding another workout somewhere in there once a week, switching it up between the 4? I had a great pump, especially with the seated bench, started out at 14 to failure, no rest, 12 to failure, no rest, 10 to failure etc. six sets total. I am just not sure hitting it once a week is enough.
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Yes, but only once a week? I am not sure. As far as dips go, I use them for tri's. Maybe I am fucking up, I do use a very close grip. What about the same routine and adding another workout somewhere in there once a week, switching it up between the 4? I had a great pump, especially with the seated bench, started out at 14 to failure, no rest, 12 to failure, no rest, 10 to failure etc. six sets total. I am just not sure hitting it once a week is enough.
i think once a week is enough. you could do it twice a week but then you would need a split between upper body and lower body. something like this
mon upper body
tue lower body
wed rest
thu upper body
fri lower body
sat rest
sun rest
i would do one of each low reps and one higher reps 12-15 reps and fewer sets and not going to failure.
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upper body three times a week?
the whole upper body?
do this danielson=
monday=chest, hamstrings
tuesday=biceps triceps
wednesday=shoulders, traps
thursday= back, abs
friday= quads, calves
having the weekends off should give you enough of a break every week to stay motivated.
and the "work week" mindset shouldhelp too.
i love to train...so i do that split, but i just repeat it after its finished; no breaks.
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Yes, but only once a week? I am not sure. As far as dips go, I use them for tri's. Maybe I am fucking up, I do use a very close grip. What about the same routine and adding another workout somewhere in there once a week, switching it up between the 4? I had a great pump, especially with the seated bench, started out at 14 to failure, no rest, 12 to failure, no rest, 10 to failure etc. six sets total. I am just not sure hitting it once a week is enough.
you been on getbig for a long time...yet you cant write your own simple training split?
bluto has given you good suggestions.
a simple 4 day split will work.
legs
chest, biceps
rest
back,
shoulder,triceps
weekend rest
or
legs
chest, triceps
rest
back, biceps
shoulders, calves
weekend rest
or
legs
chest, shoulders
rest
back
arms
or
weekends off
legs
chest
rest
back,shoulders
arms
weekends off
etc etc...just fucking pick one and do it..wont matter that much which split you choose.
after 6 weeks or so..change the 4 split to another 4 split. that way you can put emphasis on different muscle groups for 6 week period.
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upper body three times a week?
the whole upper body?
do this danielson=
monday=chest, hamstrings
tuesday=biceps triceps
wednesday=shoulders, traps
thursday= back, abs
friday= quads, calves
having the weekends off should give you enough of a break every week to stay motivated.
and the "work week" mindset shouldhelp too.
i love to train...so i do that split, but i just repeat it after its finished; no breaks.
I like that one, except I might work my whole legs on Friday, thanks. I did Chest yesterday, so I can pick right up today.
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you been on getbig for a long time...yet you cant write your own simple training split?
etc etc...just fucking pick one and do it..wont matter that much which split you choose.
after 6 weeks or so..change the 4 split to another 4 split. that way you can put emphasis on different muscle groups for 6 week period.
Yes I have been training for years, but I only used a split once. I have always trained my whole upper body or my legs, other than a 6 month period. I never thought I got enough calories to really destroy a bodypart. But I am going to try it now. Get some extra supps, try to get more rest(although last night I only slept an hour or so). I also might do a split for two weeks and go back to my way for two weeks, still up in the air on that one.
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Yes I have been training for years, but I only used a split once. I have always trained my whole upper body or my legs, other than a 6 month period. I never thought I got enough calories to really destroy a bodypart. But I am going to try it now. Get some extra supps, try to get more rest(although last night I only slept an hour or so). I also might do a split for two weeks and go back to my way for two weeks, still up in the air on that one.
lol enough calories to destroy a bodypart? doing a split workout doesnt increase your caloric need by a significant degree unless you star doing 100set workout for 5 hours.
to be honest, your body has had enough because you dont sleep enough + you drink almost daily...you already know what you have to do.
training your legs during one session and upperbody during another session is also a split workout. (upper/lower body split..or a 2 split).
i think you need to spend more time in the training forum and less in the XYZ forums.
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lol enough calories to destroy a bodypart? doing a split workout doesnt increase your caloric need by a significant degree unless you star doing 100set workout for 5 hours.
to be honest, your body has had enough because you dont sleep enough + you drink almost daily...you already know what you have to do.
training your legs during one session and upperbody during another session is also a split workout. (upper/lower body split..or a 2 split).
i think you need to spend more time in the training forum and less in the XYZ forums.
Well, 10 years ago or so, these splits were mainly for steroid users. I used to hear all the time that you can't recover fron a 20 some odd set workout on one bodypart without assistance. Like I said, I have tried it, I wasn't thrilled with the results but its time to try it again. And yes I am an insomniac and I like to drink and do drugs. that doesn't mean I can't hit the gym hard.
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Well, 10 years ago or so, these splits were mainly for steroid users. I used to hear all the time that you can't recover fron a 20 some odd set workout on one bodypart without assistance. Like I said, I have tried it, I wasn't thrilled with the results but its time to try it again. And yes I am an insomniac and I like to drink and do drugs. that doesn't mean I can't hit the gym hard.
yes it can, and more importanly it effects your recuperation which makes your supposed hard workouts alot less effective.
split workout can be used by naturals. a natural can do 20 sets per workout without overtraining. but if your gonna do 20 sets per workout, dont go to failure on more than handful sets. (at most)
that being said, you can get great results from a simple upper/lower body split....so why dont you stick to that if you dont like to do split workouts?
also volume is something that has to be gradually increased so the body can be given time to adapt
also, doing a split workout doesnt mean you have to do 20 sets. you can do 10..you can do 11 or 4 sets. its up to you.
in bodybuilding the split you use (as long as its not totally fucked up) doesnt matter that much when you look at it in the long run...as long as your consistent and eat a caloric surplus with protein consumtion at 1 g /lbs bw and day.
do what you like, but make sure you have some kind of progression in your routine! (increase weights and/or sets, less rest between sets etc etc)
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that being said, you can get great results from a simple upper/lower body split....so why dont you stick to that if you dont like to do split workouts?
I am just sick of it for now, want to try something different.
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I am just sick of it for now, want to try something different.
i can understand that 100%..you need to try something new then. first take some days off tho.
there are 100s of different routines that can work, IF you work hard and smart.
my advice would be to try a 3 or 4 day split. ( a split workout doesnt mean you forgo the basics...it just lets you add some more isolation work than a 2 way split does)
in the bodybuilding world, the routine you use has been given too much value..when in reality hard work and consistency can make a mediocre workout routine golden!
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i can understand that 100%..you need to try something new then. first take some days off tho.
there are 100s of different routines that can work, IF you work hard and smart.
my advice would be to try a 3 or 4 day split. ( a split workout doesnt mean you forgo the basics...it just lets you add some more isolation work than a 2 way split does)
in the bodybuilding world, the routine you use has been given too much value..when in reality hard work and consistency can make a mediocre workout routine golden!
Good advice, but I decided not to take any time off, had a good chest workout yesterday and am planning on hitting shoulders and tris today.
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Good advice, but I decided not to take any time off, had a good chest workout yesterday and am planning on hitting shoulders and tris today.
there you go...just keep working hard, and cut down on the booze.
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there you go...just keep working hard, and cut down on the booze.
Yep, I am gonna cut the alcohol a bit.
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Hey Bluto, I am going to do shoulders and tri's in a few hours. How about giving me exercises, sets etc. Fwiw, I had 3 Budweisers last night and that's it.
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Hey Bluto, I am going to do shoulders and tri's in a few hours. How about giving me exercises, sets etc. Fwiw, I had 3 Budweisers last night and that's it.
i would put some pressing exercise as the big one for shoulders. whether you prefer with a bb, or db, standing or seated, or in the smith doesnt matter so much. 3-4 sets of 10-12 reps. i personally dont like to go so low in reps on shoulders as theyre probably the most common muscle group to injure (unless you have really strong shoulders, some do and they can get away with anything)
follow that up with some lateral raises. and then finish it off with some exercise for the read delts. maybe if you have a good machine available at the gym?
for triceps i would do dips, depending on how strong you are it's akward to add on weight... if thats necessary might wanna start with some other excercise for triceps and do dips as second or third exercise. some kinda power movement, either close grip benches if youre familiar with that, or lying tricep extension. 3 sets of 8-10.
finish it off with rope pushdowns where you pull the rope to the sides at the end of the movement. 3 sets/max reps (at least 10-12) for pump and burn!
8)
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i would put some pressing exercise as the big one for shoulders. whether you prefer with a bb, or db, standing or seated, or in the smith doesnt matter so much. 3-4 sets of 10-12 reps. i personally dont like to go so low in reps on shoulders as theyre probably the most common muscle group to injure (unless you have really strong shoulders, some do and they can get away with anything)
follow that up with some lateral raises. and then finish it off with some exercise for the read delts. maybe if you have a good machine available at the gym?
for triceps i would do dips, depending on how strong you are it's akward to add on weight... if thats necessary might wanna start with some other excercise for triceps and do dips as second or third exercise. some kinda power movement, either close grip benches if youre familiar with that, or lying tricep extension. 3 sets of 8-10.
finish it off with rope pushdowns where you pull the rope to the sides at the end of the movement. 3 sets/max reps for pump and burn!
8)
Sounds good. I will do some weighted dips with a 45 pounder. I will do them to failure to finish my workout. Maybe even some negatives. Then I will take off the plate and do them again to exhaustion. I will try to get at least 50, then rest a minute, 40, 30, etc. down to 10. Took you long enough ::), gotta go. :)
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My tri's are so pumped my Polo golf style shirt is tight around the sleeves, like The Ultimate Warrior! Could be all the dick pills I have been taking, but most likely it's Blutos state of the art training methods!
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I usually drink 5 or 6 nights a week and no problems. Maybe I am getting old. Cuz I sure as hell haven't been hitting the gym as hard as I did 5 years ago and I have been feeling weaker every time I workout. thanks.
If you are natural, you do know you are ruining your natural testo levels. Alcohol supresses the testo production. I would lay off the drink and just not drink, period.
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If you are natural, you do know you are ruining your natural testo levels. Alcohol supresses the testo production. I would lay off the drink and just not drink, period.
I had about 12 drinks tonight and I feel like a million bucks. Thanks, but that is not an option. Working out is fun, but I am not going give up having fun.
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My tri's are so pumped my Polo golf style shirt is tight around the sleeves, like The Ultimate Warrior! Could be all the dick pills I have been taking, but most likely it's Blutos state of the art training methods!
might be a combo there!
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Hey Bluto, back and bi's please. Whats been taking you so long? You the super or not?
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pull ups. followed by some row exercise either dumbbell rows or seated. if you gonna do lat pulldowns do it with a v-bar. dont know if you do shrugs on back day. if so do shrugs.
for biceps. one exercise in front of the body like barbbell curls. then might wanna do one "behind" the body seated incline dumbbel alternating curls. for third exercise i would throw hammercurls in there.
finish workout off with negative only pull ups. start from top position and slowly lower yourself for 4 seconds or so, palms facing you. this will work both back and biceps.
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pull ups. followed by some row exercise either dumbbell rows or seated. if you gonna do lat pulldowns do it with a v-bar. dont know if you do shrugs on back day. if so do shrugs.
for biceps. one exercise in front of the body like barbbell curls. then might wanna do one "behind" the body seated incline dumbbel alternating curls. for third exercise i would throw hammercurls in there.
finish workout off with negative only pull ups. start from top position and slowly lower yourself for 4 seconds or so, palms facing you. this will work both back and biceps.
Ok, will do. Getting motivated right now.
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next back workout, superset deadlifts with chins 16 sets.
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next back workout, superset deadlifts with chins 16 sets.
16 total or 16 each? would that be my whole workout? What kind of reps? What if I can only get 2 or 3 chins by the end? I only rest 15 seconds between sets.
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16 total or 16 each? would that be my whole workout? What kind of reps? What if I can only get 2 or 3 chins by the end? I only rest 15 seconds between sets.
just to do something crazy ;)....16 sets of each.
how many chins can you do?
also make sure to have a pretty wide grip for the deadlifts
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just to do something crazy ;)....16 sets of each.
how many chins can you do?
also make sure to have a pretty wide grip for the deadlifts
Thats too many sets unless I go light. I can do about 40 chins I think, I am not sure.
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of course its too many sets..its ment to shock your body. not something your ment to do week after week.
but you can do a light version: 8-10 sets.
wide grip deadlifts supersetted with chins.
20 chins per set or so..make sure not to take chins to failure..(only last set of chins)
nothing else for back that day.
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of course its too many sets..its ment to shock your body. not something your ment to do week after week.
but you can do a light version: 8-10 sets.
wide grip deadlifts supersetted with chins.
20 chins per set or so..make sure not to take chins to failure..(only last set of chins)
nothing else for back that day.
Ok, I will do it, but it won't be until next Wednesday or Thursday. I am not sure about this not going to failure thing though, other than warmups I always go to failure.
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Ok, I will do it, but it won't be until next Wednesday or Thursday. I am not sure about this not going to failure thing though, other than warmups I always go to failure.
well , on the chins stay 1-2 reps from failure. it will still be hard. and on deadlifts you should always be careful with going to total failure.
if you wanna go to failure..do it on chins...not on deadlifts.
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well , on the chins stay 1-2 reps from failure. it will still be hard. and on deadlifts you should always be careful with going to total failure.
if you wanna go to failure..do it on chins...not on deadlifts.
Yeah, I wouldn't on deads anyway.
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make sure to play heavy trance music when doing the workout.
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make sure to play heavy trance music when doing the workout.
No, I will listen to rap. Maybe Fiddy.
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No, I will listen to rap. Maybe Fiddy.
make sure to listen to dance music.
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make sure to listen to dance music.
I don't see why that is relevant.
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Dan, why are you listening to someone that has never posted a pic before? I am referring to bluto
he tells you to be carefull of over training yet his current split is "2 a day"
also why are/were you doing cardio 6 days a week?
why not just do cardio for 20 min at the most after your weights..focus more on the diet as means to keep lean
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Dan, why are you listening to someone that has never posted a pic before? I am referring to bluto
he tells you to be carefull of over training yet his current split is "2 a day"
also why are/were you doing cardio 6 days a week?
why not just do cardio for 20 min at the most after your weights..focus more on the diet as means to keep lean
I listen to Bluto cuz I have faith in Ron basically. No way in the world Ron would make Bluto a mod on the training board if he hadn't seen his pic. That would be borderline negligence. Plus he seems to know about training. He is like 225 under 10% bf all year. As far as cardio, I run every morning, I like it. You see any thing in Blutos advice that I should disregard? Cuz tbh quite honest I think Slaveboy gave me bad advice about the 16 sets of deads and chins, I have a feeling thats going to hurt my back.
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I listen to Bluto cuz I have faith in Ron basically. No way in the world Ron would make Bluto a mod on the training board if he hadn't seen his pic. That would be borderline negligence. Plus he seems to know about training. He is like 225 under 10% bf all year. As far as cardio, I run every morning, I like it. You see any thing in Blutos advice that I should disregard? Cuz tbh quite honest I think Slaveboy gave me bad advice about the 16 sets of deads and chins, I have a feeling thats going to hurt my back.
doing 16 sets of deadlifts is the stupidest thing anyone could ever do, totally unnecessary.
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doing 16 sets of deadlifts is the stupidest thing anyone could ever do, totally unnecessary.
I was thinking that myself. He must have been trolling. Funny thing is, I was just looking for some advice, but that seemed out of line to me. This is supposed to be a serious board and he gives me that advice? I wonder what Bluto thinks of that?
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just to do something crazy ;)....16 sets of each.
how many chins can you do?
also make sure to have a pretty wide grip for the deadlifts
I could only do 10 sets of each. I went light on the deads, 185 for 10. First set of chins did 15. deads were fairly easy, except I went down to 135 on my sixth set. Chins were not as easy, I needed to add 40 pounds of resistance on my third set and by my ninth I was using 90 pounds and only getting 6 reps. I probably should have been doing negatives at that point. I only did 10 sets of each. Couldn't get 16, not with any weight left on the bar anyway. Back is by far my weak point. Have you done this 16 set thing before? I feel sore, but not a good sore :(
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I could only do 10 sets of each. I went light on the deads, 185 for 10. First set of chins did 15. deads were fairly easy, except I went down to 135 on my sixth set. Chins were not as easy, I needed to add 40 pounds of resistance on my third set and by my ninth I was using 90 pounds and only getting 6 reps. I probably should have been doing negatives at that point. I only did 10 sets of each. Couldn't get 16, not with any weight left on the bar anyway. Back is by far my weak point. Have you done this 16 set thing before? I feel sore, but not a good sore :(
if you went heavy enough on deads you should not have needed any weights on the chins....
yes i have done the 16 set thing before..but just to "shock" (which is psedo bs in many ways) the body.
90lbs+bw for 6 reps on the chins is good tho! but you wouldnt(shouldnt) come close to that if you did the deads heavy enough.
next time superset (old school style) barbell rows with pulldowns 8-10 sets x 8-10 reps.
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if you went heavy enough on deads you should not have needed any weights on the chins....
yes i have done the 16 set thing before..but just to "shock" (which is psedo bs in many ways) the body.
90lbs+bw for 6 reps on the chins is good tho! but you wouldnt(shouldnt) come close to that if you did the deads heavy enough.
next time superset (old school style) barbell rows with pulldowns 8-10 sets x 8-10 reps.
Ooops, I meant that I needed to add weight to help me on the chins(assistance, not resistance). No way I could add 90 pounds.
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Add 25 lbs to your weight for chins and you will do wonders with chins.
As for your body, the body will do anything the mind thinks it can do. Every physical challenge is a mind fuck; you tell yourself you can do it and your body will respond.
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Add 25 lbs to your weight for chins and you will do wonders with chins.
As for your body, the body will do anything the mind thinks it can do. Every physical challenge is a mind fuck; you tell yourself you can do it and your body will respond.
I posted wrong the first time, after a few sets of supering the deads and chin-ups, I needed assistance(I stood on the cheater bar), not resistance. There is no way I could do anywhere near 10 supersets with my own weight, let alone adding weight. I did not rest between the deads and chins, maybe I should have. I did rest 90 seconds in between sets though. Not sure that was enough either. My lower back hurts, but so do my lats, so that's cool. I am going to try to get to 16 sets in the next two months.
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make sure to listen to dance music.
Agreed; in my gym here in Korea they play HORRIBLE KOREAN LOVE BALLADS and it is awful for the workout...
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I am going through a physical exhaustion right now. I think I may have been over training. Or at the very least not getting enough food and sleep to support my lifestyle. Any of you guys ever take time away from the gym? I wanted to go this morning, but although I was wide awake I did not feel like it at all. No hangover, just didn't want to go. Should I take the day off? Maybe 2 or 3 days?
I have not posted in a while (sometimes more fun just to watch and read) but I can not take it anymore...You sniveling little bitch...SHUT THE FUCK UP AND TRAIN...LOL
Just kiddin'...What up fool?
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Take 2 weeks off of any type training. This would include mind numbing and muscle wasting cardio. If you have a addiction to running than hold it back to 3 times a week with at least a full days rest between running adventures. And make the run's shorter.
You should not lose much in size and strength when being away from lifting for short periods (2 weeks). If you do than you have been training wrong in the first place. With the mean average being from three to four weeks, the body tend to revert to it's normal state and you may notice a little muscle loss. But nothing to any great degree. Take a rest and come back stronger than ever and with renewed purpose to build a better body. Might also try to make the workouts shorter and to the point. Also how many times a week you really need to workout. Good luck.
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Take 2 weeks off of any type training. This would include mind numbing and muscle wasting cardio. If you have a addiction to running than hold it back to 3 times a week with at least a full days rest between running adventures. And make the run's shorter.
You should not lose much in size and strength when being away from lifting for short periods (2 weeks). If you do than you have been training wrong in the first place. With the mean average being from three to four weeks, the body tend to revert to it's normal state and you may notice a little muscle loss. But nothing to any great degree. Take a rest and come back stronger than ever and with renewed purpose to build a better body. Might also try to make the workouts shorter and to the point. Also how many times a week you really need to workout. Good luck.
Whats happening Shutupandtain? JPM, I was going to take some time off, but I just switched to a split for now. I am training bodyparts once a week, rather than hitting upper body 3 times a week and legs twice(sometimes once). I feel better already and I realize how badly I was neglecting my back. I have almost zero muscular endurance in my back whatsoever. I was spent after five supersets of deads and chins. Like I said in an earlier thread I was trying to get 16 sets, but could only get ten. I know that I could do 40 sets of chest without a problem. So I obviously need to bring up my back and I think splitting them up is a good way to do that. I feel much better now and it's only been 2 weeks. I may be undertraining at this point, but I guess the proof will be in the mirror in a couple months. Thanks for the reply.
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Whats happening Shutupandtain? JPM, I was going to take some time off, but I just switched to a split for now. I am training bodyparts once a week, rather than hitting upper body 3 times a week and legs twice(sometimes once). I feel better already and I realize how badly I was neglecting my back. I have almost zero muscular endurance in my back whatsoever. I was spent after five supersets of deads and chins. Like I said in an earlier thread I was trying to get 16 sets, but could only get ten. I know that I could do 40 sets of chest without a problem. So I obviously need to bring up my back and I think splitting them up is a good way to do that. I feel much better now and it's only been 2 weeks. I may be undertraining at the point, but I guess the proof will be in the mirror in a couple months. Thanks for the reply.
i can guarantee you that you wont loose any muscle if your training a muscle once a week...(if you eat correctly etc).
i dont remember how many times per week your working out?
try limiting it to 3...max 4 days a week..and you will see that you will start feeling really fresh and motivated!
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i can guarantee you that you wont loose any muscle if your training a muscle once a week...(if you eat correctly etc).
i dont remember how many times per week your working out?
try limiting it to 3...max 4 days a week..and you will see that you will start feeling really fresh and motivated!
Correct. 4 times a week. Chest one day, shoulders and tri's , back and Bi's, and legs. SB, did you see where I made the mistake and said that I was actually adding weight to the chins? It was quite the opposite, I needed help after a few sets actually. I could have used a narrow grip and done more, but I stuck to wide. When do you think I should do that again?
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actually, if your back was in a slump...if it hadnt imroved in quite some time...and you needed thickness more than width. 16 sets of deadlifts would be an awesome way to shock the muscle into growth. just as a one time thing. if width was your problem pulldowns would be better...
cardio right after weight training is moronic unless you drink a shake and wait 15-20 minutes before doing the cardio...otherwise your body lacks muscle glyocgen and protein and nay level of exercise is too intense for your body to use body fat for...it is going to go straight into survivalism mode and burn up muscle tissue if you do it that way.
i cant believe that someon would argue AGAINST cardio in the morning on an empty stomach, but FOR cardio on an empty stomach right after training with weights.
you have got to be RETARDED
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Rest is as important as training is. The body adapts to a stressor (lifting weights) but there comes a point where the body needs rest. It runs out of adaptative energy. I find after training hard for about 4 to 6 weeks I need 4 to 7 days off. Maybe you younger guys could go 8 weeks or more. I'm talking about natural trainers. If you are training to the max with intense cardio how long can anyone go before you crack?
Athletes in every sport train in cycles why not bodybuilders. No one can stay in peak shape year round. Let take a Track miler training for the year. For three to four months he might do four to 10 miles runs six days a week. The next four he will start introducing intervals on the track. Maybe 800 meter repeats a couple of days a week when he doesn't get his distance runs in. The last four months will be all intervals on the track. Hard core intense sprint repeats from 800 meters down to 200 meters. Athletes from every sport doesn't attempt peak performance year round.
From a psychological point of view many feel like they are lazy when taking a break. That there work ethic isn't up to hard core blue collar values.
When you come back from taking say 7 days off you shouldn't go back to hard core workouts right off the back. Give your mind and body a break. If you left off with doing your sets with 300lbs the worst thing you could do after a break is to go right back to that max workout poundage. Reduce the weight and begin your escalation again. Now you might break that barrier onto new gains.
Never really plan time off. Let it come you. When you have no energy and feel drained is one warning sign. How's your mind? Do you feel depressed and look at things with a negative cynical viewpoint? Well I normally do but that's beside the point. That might stem from just being exhausted from training.
The only guys that don't ever take off are the ones that look like crap all the time. The body gets stronger from rest.
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How's your mind? Do you feel depressed and look at things with a negative cynical viewpoint? Well I normally do but that's beside the point. That might stem from just being exhausted from training.
No, I am a fairly positive person. Good post. I will definitely take time off if I feel I need it again, but this new split is going pretty good so far.