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OfflineVoodoo
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Re: any weight lifters in here? [Re: Picklez]
    #125649 - 09/26/08 10:04 AM (16 years, 4 months ago)

yes, i lift 5-6 days a week, run 2-3 miles every day (sprints), do aerobic chair stepping 30 minutes 6 days a week, and bike on a stationary bike 6 days a week. abdominals and forearms are worked every day usually following my lifting routine or during my aerobic chair step routine.

for abs i do crunches, leg raises, v ups, frog kicks, bicycles, ab bridge, sit ups, whichever i feel like doing on any given day

for forearms i squeze isometric stress balls, use a wrist roller and do forearm lifting with barbells

here is how i lift, all exercises are done with utmost care and attention is payed to my form. perfect form is the absolutely most important thing. I do not go up in weight unless my form is perfect and I can easily do my reps without sacrificing form.

MONDAYS and THURSDAYS - 20-30 minute barbell routine

clean and press - 2-3 sets of 8 reps
barbell squat - 2-3 sets of 12 reps
barbell pull overs - 3 sets of 8 reps
good mornings - 2-3 sets of 8 reps
bench press - 3 sets of 8 reps

TUESDAYS and FRIDAYS - overall development routine

overhand pullovers (pull ups) 3 sets of 7 followed by a isometric hold

dips on the dip bar - 3 sets of how ever many i can do (usually 7-11 reps)

squats - 2-3 sets of 6 reps

leg press OR lunges or cable work for legs - 2-3 sets of 6

bench press, 2-3 sets of 6

calisthetic exercise where i jump rope for a minute, then without stopping, immediately move on to push ups, do push ups till failure then immediately move back to jump roping, do this 3  times each (gets ur heart pumping immensely, awesome for burning calories one of my favorite things)

cable lat pull downs - 3 sets of 6 reps

cable weighted rowing machine (proper name?)- 3 sets of 6 reps

upright row OR shoulder press OR dumbell lateral raise (2 of either exercise) 3 sets of 6

tricept pulldown OR behind the head tricept extension - 2-3 sets of 6

WEDNESDAYS and SATURDAYS (sometimes i take wednesdays off)
- Cicuit training routine

these days are fun, I do every exercise without taking any break so that my heart rate stays up through the entire workout. in turn you burn my more fat and calories than you would if you were taking breaks between sets.

Pullups - as many as i can do

immediately move to next exercise

smith machine squats - 12 reps

immediately move to next exercise

cable chest press or pushups - 12 reps

immediately move to next exercise

run at a fast pace on treadmill for a quarter mile

immediately move to next exercise

cable lat pulldowns - 12 reps

immediately move on to next exercise

cable curls - 12 reps

immediately move to next exercise

cable machine weighted row - 12 reps

immediately go to next exercise

cable tricept pulldown - 12 reps

immediately go to next exercise

lateral raise OR military press - 12 reps

repeat 1 or 2 more times


and thats about how it goes for me on a weekly basis.

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OfflineVoodoo
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Re: any weight lifters in here? [Re: Picklez]
    #125757 - 09/26/08 06:53 PM (16 years, 4 months ago)

Quote:

KillerPicklez said:
Damn Voodoo that is quite the regiment you got there. Mine will be quite a bit less strenuous than your yours. Circuit training is a bit unnecessary for what I am trying to do which is GAIN weight while adding muscle mass.

Sounds like your main purpose behind working out is to lose weight and tone what you already have, no?






yeah, i'm not trying to gain muscle mass at all. I am trying to become as strong as possible with out losing any speed in my sprints. When you get bulky muscles you lose speed in limb movements, thats why most pro-athletes do not have that body builders type of body.

don't get me wrong, I do all the same lifting exercises and techniques as arnold or any big time lifter would, its just the speed of my lifting workouts and the amount of reps i do that keeps me at smaller leaner muscle mass type body.

If i were to try to build big muscle mass I would do a couple warmups on most of my exercises, take about 2-3 minute breaks between sets and do LOW reps with my serious sets, something like 2-5 reps per set and as much weight I could possibly do. I would cut out most of my cardio (i would keep maybe do 30 minutes of slow cardio a day at max) because when you are doing cardio you are working your slow twitch muscle fibers, which are the cardio muscle fibers, it interferes with the fast twitch muscle fibers, which are the ones that are used for anaerobic training (for example: weight lifting).

also I would DEFINATELY look into muscle mass building suplements. I know for a fact creatine will give ur muscles a very nice pump also will make you able to lift more weight. also make sure your taking in the same amount of protein in grams as your body weight (eg if you weight 200 lbs you want 200 grams of protien a day). there are a bunch of different supplements that are suposed to help build muscle mass that I dont know of off the top of my head because I do not do any suplements, just protien shakes and protien bars.

if you really want to get big you might wanna look for some steroids. if i were trying to get my biggest i would probably get some roids, they probably aernt as dangerous as the media portrays them to be just as the media hypes up most illegal drugs. :shrug: but take that with a grain of salt or whatever because that stuff i hear can mess up your liver and all that so be careful

Edited by Voodoo (09/26/08 06:58 PM)

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OfflineVoodoo
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Re: any weight lifters in here? [Re: DungenessDank]
    #125826 - 09/27/08 12:09 AM (16 years, 4 months ago)

having giant muscles does nothing for performance in any sport besides weight lifting. even profesional weight lifters that are in the olympics and stuff don't look as big as some of those roid freaks out there.

look at Usain Bolt and Michael Phelps, Usain is the fastest man ever and Michael Phelps is the best swimmer ever, neither have huge bulky muscles and don't look like body builders.

The Gracies are some of the best fighters ever and none of them look like big bulky body builders, yet they could kick just about any body builders ass no problem.

having bulky muscles does nothing except inflate your ego, which makes them the true pussy muscles.

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Re: any weight lifters in here? [Re: Voodoo]
    #125880 - 09/27/08 10:11 AM (16 years, 4 months ago)

here is what my body looks like now from doing the training scheduel i posted.





one thing nice about doing a shit load of cardio is that i eat a ton of food and i stay slim. I eat huge pancakes for breakfast, big bowls of cerial, chinese food, pasta for lunch and dinner. I eat probably 4000-5000 calories a day.

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Re: any weight lifters in here? [Re: Picklez]
    #126083 - 09/27/08 06:14 PM (16 years, 4 months ago)

Quote:

KillerPicklez said:


Im going to put together my workout plan by sometime this weekend and share with you. I also want to get some more advice from Voodoo. I dont want something monster, but something to add a bit of muscle and put on a couple extra pounds




well, the biggest and most important thing is you need to start going to the gym atleast 3 times a week. i definately think you have lots of potential seeing as how you probably have very little fat on you at this point. for me, i started lifting seriously only about 4 months ago, and when i started my routine was much less than what it is now. I have technincly been lifting for 5 years since i started lifting when i was 16 (im 21 now), but it was off and on in my lifting and only not till recently have i been most serious about it in my lifetime.

also instead of trying to gain weight as you are i was trying to lose weight. about 4-5 months ago i weighed 200-210 lbs now i only weight 165-170 lbs. every pound lost was fat and I probably actually gained a little weight in muscle.

I started off doing simple cable work and worked my way up to where i am now. now most of my lifting is about free weights. before i could not do a single pull up now i can do 3 sets of 8 overhand should wide grip pull ups with short breaks with perfect form.

but as i was saying, you just basicly need to start getting into a routine and worry about nutrition and food after you have start getting seriously commited to going to the gym and lifting at least 3 times a week. once you have started working out & lifting for a month strait and haven't taken any weeks off and stuck to those 3 days THEN I would start looking into suplements.

the first month i started lifting i didn't even take protien shakes or anything religiously I would just eat whatever i wanted. now i try to consume a decent amount of protien on a regular basis but its still not all that important to me, the most important thing for me is just making myself get off my butt and getting in that gym and lifting weights for a half an hour to an hour 5-6 times a week now.

so my advice is don't completely ignore what youre eating, try to get some source of protien in your diet in every meal (if you eat meat eat some meat every meal and if your a vegetarian eat some dairy or beans every meal) but don't think too much about it. once you get your routine going on a constant level start looking into weight gainer creatine and all that stuff.

you most likely wont see results untill you've been lifting for 2 months or so. you will know when you are looking bigger cus family/friends/girlfriend whatever will start saying things to you about how your body is looking different and such.

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Re: any weight lifters in here? [Re: Voodoo]
    #126085 - 09/27/08 06:21 PM (16 years, 4 months ago)

oh yea and one more thing picklez, you talk about protien bars but if you are trying to save cash invest in a nice shaker cup (you can buy at GNC) and a big ass container of whey protien powder. just add protien and water, shake and your set. much cheaper than bars.

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Re: any weight lifters in here? [Re: Picklez]
    #126087 - 09/27/08 06:28 PM (16 years, 4 months ago)

Quote:

KillerPicklez said:
thanks man for all the helpful advice

Is there a certain amount of time you like to spend in the gym? or do you just do your stuff?




its usually an hour to two hours at the gym. usually my weight lifting routine lasts a half hour to an hour and then i always to stationary bike hard for 30 minutes. I can usually do 2 different exercises,3 sets or 6-8 reps on all my body parts (example: bench press & pushups for chest, lat pull downs and upright row machine for back ect) in an hour. when doing my super 6 power lifting barbell routine it takes a half an hour and for circuit training it usually takes 20-30 minutes. i like to take short breaks, like about a minute breaks between sets (except for circuit training which is no breaks), so that i go through my workout quickly and my heart rate stays higher. than if i were to take long drawn out breaks which i feel are unnecessary.

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Re: any weight lifters in here? [Re: Picklez]
    #126091 - 09/27/08 06:44 PM (16 years, 4 months ago)

i wasn't quite fallowing you on what you were talking about with the protien bars and your school meal plan, they sell the protien bars at the school?

if you have any more questions about lifting or anything just ask picklez. i'll be checkin on this thread. I actually studied a little bit of personal training and am hoping to become a personal trainer some day so I have some knowlege alittle knowlege on lifting.

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Re: any weight lifters in here? [Re: usg543]
    #126152 - 09/28/08 06:36 AM (16 years, 4 months ago)

Quote:

usg543 said:
Quote:

Voodoo said:
having giant muscles does nothing for performance in any sport besides weight lifting.

having bulky muscles does nothing except inflate your ego, which makes them the true pussy muscles.




:blah: i don't play sports, and pussy muscles??? please. i think you're just jealous because you can't lift as much weight as some people can.

and you are forgetting MANY sports. running and swimming sports aren't the only ones. check out football players. it depends on a personals goals and what they want. so stop spreading your biased bullshit.




i am definately not jealous, that was my response to dungness dank saying that having good form and lifting properly will give you pussy muscles --- read below.

Quote:

DungenessDank said:
Quote:

KillerPicklez said:
Quote:

DungenessDank said:
I used to strength train for 3-4 years until I realized I was just fucking up my joints for temporary gains.




sounds like you had no idea what you were doing and overworking your muscles.

theres a proper way to work out and harmful ways to workout

Voodoo hit it on the head, form is one of the most important. but you also have to allow your muscles time to heal back after ripping them up




Yeah if you want little pussy muscles with no results, My muscles somewhat adapted to the training after a few months, not much soreness whatsoever the day after. If you want to be ripped its simply a trade off, body building was never known for its health benefits.






and besides that, with age your joints get fucked up anyway so while you're young it doesn't really matter.

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Re: any weight lifters in here? [Re: Picklez]
    #126153 - 09/28/08 06:39 AM (16 years, 4 months ago)

Quote:

KillerPicklez said:
How effective do you think push-ups are? Like saying doing reps of 25 several times throughout the day. Beneficial at all?



push ups are definately effective. you can put plates of weight on your back and do them that way to make them more effective. I use pushup as part of a cardio/kalisthetic training i do.

also, go buy some lifting magazines. there are usually some really good articles in there that show alot of different exercises and will show you how to keep your form right. rip out all the good articles and keep them in a folder together and look at them frequently. form a scheduel that works every part of your body 3 times a week (including you legs).

Edited by Voodoo (09/28/08 06:44 AM)

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