Any lifters/gym people here?

[RondoAcapriccio]

I do abs every other day. I like switch it up. One week I'll do 100 sit ups straight then as many leg raises I can till failure. Next week is interval abs like bicycles or crunches.

I agree with everything here BUT 1 thing... If you want abs.. just do weighted ab exercises.. your abs are no different than any other muscle.. I would take a 45lb plate to my chest and aim for like 8-12 reps. Then I would do a burn set of BW sit ups doing as many as I can in 1 minute. Also weighted leg lifts are good with 5-10lbs at your feet.

Not sure where you read this? But Dieting is not a problem. I've dropped 20lbs in about a month and a half without really breaking a sweat. It's my protein intake, or I should say lack of protein intake I need to address. Which I will with Amplified wheyabolic and recovery (unless there's other recommendations I should consider?).

Dieting is not just about losing weight. If you want to gain muscle you have to eat. Make sure you are hitting your macros (mainly just your required protein intake for the day) .. and then fill the rest of your required calories. Make sure you eat fiber as well cause you don't want to get constipated. So when you aren't gaining weight.. well you have to eat more.

I can bench 350+

...true story

.......lol

Been working out for 6 years now. The most important thing i have learned is everyones bodies are different. I used to ask really big people for advice, and when i tried their routines, it wouldnt work for me. Your body maybe not react to powerlifting the same way my body does. Also keep in mind, dont work hard, work smart. Always keep your form right, because you can cause a lot of damage to yourself if you dont. Having a smart spotter helps too.

You should try everything until you find out what really works for you. I was strongest at age 19. I weighed 180lbs and squat 405, deadlifted 305 and benched 315.

Strong deadlift to squat ratio.. usually deadlift more than squat lol.

Honestly bold is the best advice in this thread though... with that said.. watch out for all the broscience in the gym. If it looks retarded.. it probably is.

As for Pre workouts... I never got into them.. I hear people develop anxiety because of them..I tried it a few times.. needless to say I didn't sleep for two days, but I never have caffeine all I drink is water and milk.

[JeST]

Again, appreciate the feedback!!

Opinions on the new routine I plan on following for the next few weeks, possibly months pending how my body is taking to it.

Monday:
-Elliptical 10 minutes
-Chest
-Triceps
-Cardio/treadmill - incline set at 8 with 30 second quick bursts followed by 2-3minutes of walking

Tuesday
-Elliptical 10 minutes
-Bodyweight exercises/calisthenics
a. pullups/chinups
b. pushups/variations of pushups
c. dips
d. situps
e. balance ball
-Cardio/treadmill 30minutes

Wednesday
-Elliptical 10 minutes
-Squats
-shoulders/traps
-Legs
-light cardio

Thursday
-Elliptical 10 minutes
-Biceps/forearms
-Back
-Cardio/treadmill 8 incline 30 second bursts with 2-3minutes of walking

Friday
-All cardio (elliptical, treadmill, stepper)

[JeST]

OP what kind of exercises do you do?

Chest: (I like to use dumb bells)
Incline Bench
Flat bench
Decline bench
Butterflies - with the cables at shoulder height

Triceps:
Tricep extensions (cable and bar--both hands)
" " " " (cable and handle--one hand palm up)
skull crushers with bar
dips
Tricep Extensions

Biceps:
Curls ("wavy"/uneven bar)--palms up
" " "--palms down.
Dumb Bell curls.
Hammer curls (dumb bells)
Cable curls with rope

Back:
Lat pull-downs/Pullups (seated with cable)
Seated rows (both hands)
seated rows (one hand)
back-raises

Shoulders:
Shoulder Press (dumb bells)
Front raise (with bar)
Seated side raise
Shoulder Shrug

[Dermeister3]

Looks good! and If you like it and it's workin for you, stick with it!

For a good body weight back workout, you can try body weight rows. Basically, they are reverse pushups (if that makes sense). You can use the smith machine (assisted bar) and lock it at waist height. then get a bench and put it parallel with the bar about 3 feet away. Put your calves on the bench, and grab underneath the bar, so when you pull yourself up, you touch your chest to the bar.

if that made no sense, heres a video that better explains it lol
SKIP TO 1:20 for the explanation

[alB5]

question for you heavy lifters, i've been hitting the local gym for a bit now and every time i attempt to do chest exercises i never feel it in my chest. I've continued to do it but i feel it more in my arms and lower shoulder area. I've done incline/decline and regular benching and with dumbells. Any tips? I'm sort of new (3 weeks now) at lifting.

[Dermeister3]

^ definitely a form problem. I had the exact same issue when i started doing heavy weight low reps. When you do a flat bench, keep your elbows tucked in a bit, and make sure you keep the bar over your nipples, and go straight up. You're probably keeping the bar over your neck/shoulders, and have your upper arm parallel with the bar.

when you lay down flat, arch your back (only a bit), keep your ass on the bench, feet flared out to your sides. Grab the bar a tiny bit wider than your shoulder width. Lift the bar up, bring it down, keeping your elbows in (at a about a 45 degree angle, if that makes sense).

something that helped me as well: Focus on your chest muscles contracting and burning. If youre thinking about your shoulders, you'll unconsciously flex them a bit more than needed.

[JeST]

For a good body weight back workout, you can try body weight rows.

Will do. Looks like a good targeted workout.

[sofargone561]

steriods

[Killacortes]

steriods

You cycle too bro?!

[RondoAcapriccio]

question for you heavy lifters, i've been hitting the local gym for a bit now and every time i attempt to do chest exercises i never feel it in my chest. I've continued to do it but i feel it more in my arms and lower shoulder area. I've done incline/decline and regular benching and with dumbells. Any tips? I'm sort of new (3 weeks now) at lifting.

^ definitely a form problem. I had the exact same issue when i started doing heavy weight low reps. When you do a flat bench, keep your elbows tucked in a bit, and make sure you keep the bar over your nipples, and go straight up. You're probably keeping the bar over your neck/shoulders, and have your upper arm parallel with the bar.

when you lay down flat, arch your back (only a bit), keep your ass on the bench, feet flared out to your sides. Grab the bar a tiny bit wider than your shoulder width. Lift the bar up, bring it down, keeping your elbows in (at a about a 45 degree angle, if that makes sense).

something that helped me as well: Focus on your chest muscles contracting and burning. If youre thinking about your shoulders, you'll unconsciously flex them a bit more than needed.

Everything He said. For lower chest I prefer to do weighted dips instead of decline bench. You will definitely feel it in your tri's and depending on the angle at which you lean forward while performing your dips will determine how much you feel it in your lower chest.

[steinbachphoto]

Everything He said. For lower chest I prefer to do weighted dips instead of decline bench. You will definitely feel it in your tri's and depending on the angle at which you lean forward while performing your dips will determine how much you feel it in your lower chest.

back when I used to lift (I do triathlons and rock climbing now, so not as much strength training needed) one of my favourite chest supersets was decline dumbbell press supersetted with dips to failure.

[mcgillaguddy]

I picked up break dancing about a year and a half ago. May not be the most practical for a lot of people but it is an amazing work out; keeps you flexible and in shape, also ladies love it. I used to do a lot of strength training but it makes me bulky & effects my movement so now I try to focus on being as well rounded as I can. I have a routine of strength training & break dancing that keeps me feeling greaaat

[Dermeister3]

^ reminds me.....

Gotta sign my GF up for those pole dancing lessons. great workout for women as well ;)

[mentaleeill]

you should be taking in 1-1.5 grams of protein per pound of body weight, and atleast 1 oz of water per pound a day. as you know keep your diet in check, sugar and simple carbs are the enemy.

most people i know that do not work out their legs atleast 1 time a week peak early. leg work outs not only keep your body proportioned, they also release your body's natural testosterone. definately hit the legs hard weekly. also try to trick your body every now and again, do a set routine for 4-6 weeks, then switch it up.

[Thizzelle]

I just do one muscle a day, so im at the gym everyday but only there for like 30mins, warm up for 5 mins, do 3-4 different lifts on that 1 muscle then sprint a mile (7min or less, yes my heart rate goes above 200 bpm but I've done it for so long that it's probably ok) closer to summer I will throw in a half an hour of plyometrics everyother day. when you work out legs to save some time while your quad is resting lift something with your hammy, visa versa. Can also be done if you to tris and bis the same day, this keeps your heart rate up and your not wasting time sitting around. You need to take protien suppliments to maintain or grow because you can't eat enough in one day, unless your constently eating meat which is bad for you. Chicken or tuna with a salad for every dinner. I've seen people at my gym work out everyday and they still look like fat slobs because I can garantee they don't watch what they eat.