2011 Workout Routines/ Fitness

[incredible]

So how are we getting on?

Mine consist of 3 days cardio, 3 days weight training with 1 day rest. (all on seperate days)

[Zero]

Studies show that moderate-strong exercise for at least 30 mins a day leads to a better heart?

I'm going to start jogging every two days now. For about 30 minutes or so. Free weights after, until I'm tired out lool.

[incredible]

I agree any form of excersise will lead to a healthier lifestyle not least heart.

If you're doing weights and cardio (jogging). I would rather do weights before I do the cardio. That's ofcourse if you're doing them at the same time i.e morning.

Or simply you could do cardio in the morning and weights in the evening.

All depending on your goals tbh.

[Zero]

Why would you do the weights before jogging?

And yeah I was originally planning to do "cardio" in the morning and weights in the evening, but I didn't think I'd have time.

[incredible]

Mainly down to personal preference. I would rather have my full energy when doing the weights. everything that is left will be utilised in cardio.

IME it yields better results.

I'm glad you're doing weights aswel as cardio. Do you have a particular routine your doing?

[incredible]

looks like I'm going to bang out some back/delts in an 40 minutes! Just had my Jack3d supplement. That's the only problem, sitting here and having to wait! grrr

[navee]

niiiiccee brooo! i was not training/eating right for 3 months!!(wedding) just got back into it a month ago! im doing that IF type eating, 16 hours fasting and 8 hours feeding window. Wats ur diet like?

[M4RN1]

im in 3 weeks of my weight gain programme, healthy foods, weight gain shake ( 1 shake 32g of protein), have it 2wice a day, creatine finished loading phase today,ws pissing like a mad horse and just banging out compound excersises everyday and have a day or two rest in between. and top it with home desi cooking especially roti,,good on the carbs. probably another month or two to see noticable results.

[mindstate]

[incredible]

Looking Good Navee, keep it up bruv. I'm going to up my calories end of this week.

Marni - good on you bro, It's good to keep having your shakes, it will give you around 500 calories (?) per shake. Just make sure you keep eating your food as normal, if not increase the amount and you'll deffo gain weight.

Creatine should help you too bro! Keep it up. In the future check out www.myprotein.co.uk prices before you buy elsewhere. Actually you can even get discounts on that site, depending what you want.

[M4RN1]

yeah 1 shake gives me 6 hundred and something calories, have that 2wice, this week im snacking on almonds everyday, been having 2/3 boiled eggs aswell for over a week now with bread. breakfast i make two tuna sandwiches with toast and banana.

im just kinda stuck on compound training, ive got to a point where im not feeling that burning sensation in the muscles, today i just added on more weights to the dumbells, going to see if that works, just concentrating on making arms and shoulder bigger aswell as chest..after that ie got a little hunch, u know that scrawny geeky guy walking slightly tilted, need to get rid...soon as i hit my goals, abs all the way..

supplements i got one from affordablesupplements.co.uk, some cnp chocolate flava, 4.5kg tub. as for creatine holland and barrets- precison engineered.

ps im lacking in squats and never do dips, time to throw these in the routines, worst thing is im doing all this at home, kinda restricted in training, dunno where to do dips..lol

[Spider Pig]

Don't mistake not feeling the burn for not building muscle! You lose that feeling because your body gets used to the pain threshold but you are still building muscle, just increase the weight slightly when you realise you can do that final rep a bit easier.

You need squats, put them in asap and do them with proper motion and technique (don't only go a bit of the way down, do it as if you're going to sit down slowly and then push up as if you just shit yourself). Do pull ups, wide grip (you may only be able to do one or a couple at first).

Make sure you do:

Chest on the bench
Squats
Bent over row pull ups with dumbells
Wide grip pull ups
Dips (if you haven't got anywhere, do horizontal dips, put two benches together and do them)
Seated dumbells for shoulders


then you can work your other routines around them i.e. bicep curls etc.

[incredible]

yeah 1 shake gives me 6 hundred and something calories, have that 2wice, this week im snacking on almonds everyday, been having 2/3 boiled eggs aswell for over a week now with bread. breakfast i make two tuna sandwiches with toast and banana.

im just kinda stuck on compound training, ive got to a point where im not feeling that burning sensation in the muscles, today i just added on more weights to the dumbells, going to see if that works, just concentrating on making arms and shoulder bigger aswell as chest..after that ie got a little hunch, u know that scrawny geeky guy walking slightly tilted, need to get rid...soon as i hit my goals, abs all the way..

supplements i got one from affordablesupplements.co.uk, some cnp chocolate flava, 4.5kg tub. as for creatine holland and barrets- precison engineered.

ps im lacking in squats and never do dips, time to throw these in the routines, worst thing is im doing all this at home, kinda restricted in training, dunno where to do dips..lol

It's a good sign bro. You're getting stronger.
Post your routine, I'll have a look at it for you.
What rep range are you using? How many sets?

You can get Big at home as long as you've got heavy weights and a bench. I did most of my early training at home and it didnt stop me getting big.

Your routine should centre around the Excersises Spig has mentioned:
Bench press
Deadlifts
BB Rows
Shoulder Press
Squats


affordablesupplements.co.uk are decent. Ive brought stuff from there before.

[M4RN1]

with the dumbells i do

-bench press x10
-Lying fly x10
-shoulder press x10
-lateral raise x10
-bent over lateral raise x10
-upright rowx10
-front raise x 10 (i hate this)
-bicep curls 8 each on arms sepratley then again both arms simantaneously.
-hammer curls 10 each on each arm tehn again 8 times together (love this)
-deadlift x 6
- squats x 15 holding dumbells at sides.
- 20 military press, 20 wide pressups, 20 diamond pressups
- 6 pullups, hands outwards then inwards each.
-and the main bastard of all austrailian pullups 25 wide and 15 closed.

because im a beginner and im just finishing my 4th week im using 4kg on each dumbell, im too weak to go extreme, just building the strength, i dont increase any weights, if i still got energy and the creatine still kicking, ill drop the weights to 2kg each and do all the above routine as a 3rd set.


i'll just do this whole routine and do it again, 2 sets in total.

would love if u could set me a routine. and send me pointers, a month workout etc. my goal is to increase the arms and shoulders (mass), dieting is going the right way, no doubt.

do this everyday and have sunday off and a day off in the middle, depending if im hurting bad...lol

[incredible]

tbh that routine is awful bro. You will NEVER grow from it. Way too much volume and load.
Seen as you have got your diet in check, the best thing to really do is split your workout in accordance to body parts.

I think you should focus on gaining weight and then go after individual body parts.

I'd split your workout (for now) into 3 days:

Monday:
Chest-shoulders- tris

Wednesday:
Back- biceps

friday:
Legs -Abs

You will deffo see gain in weight using this routine combined with your inceased calory consumption.
After a month or 2 manybe move up to 4 days routine and specialise in certain body parts. But as for now you'd see better results this way in my opinion.