Getting in shape for the summer.

[87NAT]

That no doubt works...if you have extra time to spend in the gym... :biggrin:

My workouts are 40 minutes.... tops. In and out. Heavy and intensity is the key. I only do 2 excercise each workout along with heavy bag punching and abs. Then rest, rest, rest. Recoup for that next onslaught.

 

[Ms. FastNasty]

My workouts are 40 minutes.... tops. In and out. Heavy and intensity is the key. I only do 2 excercise each workout along with heavy bag punching and abs. Then rest, rest, rest. Recoup for that next onslaught.

No judgement...I would totally do that workout if I was a guy. As it were, I prefer having boobs rather than pecks. lmao :biggrin:

 

[87NAT]

No judgement...I would totally do that workout if I was a guy. As it were, I prefer having boobs rather than pecks. lmao :biggrin:

I have the same pose as you on my GN except no one will buy my pics. I cant understand it.....I look nearly as good as you.

 

[Silver Fox]

Want to put on muscle mass quick and retain it?

Flat barbell bench
Clean & presses
Dips
Squats
Chins
Bent-over rows

Curls if you want to. Your biceps will get worked in all of your pulling excercises.

Do 5-8 reps...4-6 sets and bust your a$$. 3 days a week and break up the the excercises above in those days. Rest and take some vitamins.

If you make it more difficult by following all these programs, videos, guidelines, supplements you will go crazy. I have been there and done that. This workout works. Its also called a prison workout. Watch some footage of those guys in jail. No supplements or videos. Just hard work lifting basic heavy weights.

Eat a lot, and lift heavy...5-7 reps 3 sets.

Squats are your friend.

And repeat over and over "I lift things up and put them down".

You can't get much better advice than this. Add consistency and good eating in there and you can add some bulk. What do you do for (as you put it) "durability training"? Depending on your metabolism, you may have to cut down a bit on this type of training to add some mass. Add as mentioned above, focus on the simple "compound type" lifts which hit multiple muscle groups. This type of training took me from 128 pounds up to 175 pounds in about two years (although I have dropped back down to about 143 pounds due to cycling). Good luck and train consistently - there aren't any shortcuts if you train naturally.

Rob

 

[SimpsonTide985]

I remember the days when people didn't care so much about muscle mass...

Damn media...

 

[Cheeseburger]

Make sure you do not do this while your at it, lol.

YouTube - Guy On Home Gym Knocks Himself Out

 

[TURBOPOWERED68]

thanks
lots of info

to be specific
when lifting weights to build muscle - heavier weights less reps??

 

[Cheeseburger]

Be careful when hitting the weights!YouTube - Weightlifting suprise

 

[GNBRETT]

Be careful when hitting the weights!YouTube - Weightlifting suprise

Was that Bison?

 

[rmar]

Confucius say,

Never take weight training advise from a guy named "Cheeseburger".......:biggrin:

 

[gunslinger]

thanks
lots of info

to be specific
when lifting weights to build muscle - heavier weights less reps??

Yes. Heavy weight, less reps.

For example:
Bench press 10 reps with 50% max for a warm up.
Then do 70% max 7 reps, 80% 5 reps, and 90% 3 reps.
You need to work hard and really push yourself to get good results.


When I started lifting, I went from 165lb to 205lb in 4 months. I killed myself five, sometimes six days a week, and ate a lot...

I would recommend doing a lot of stretching to keep your flexibility.

Remember that your triceps are 2/3 of your upper arm, and they build quickly, so make sure you work the hell out of them with dips, skullcrushers, overhead tricep extensions, etc.

 

[TURBOPOWERED68]

Yes. Heavy weight, less reps.

For example:
Bench press 10 reps with 50% max for a warm up.
Then do 70% max 7 reps, 80% 5 reps, and 90% 3 reps.
You need to work hard and really push yourself to get good results.


When I started lifting, I went from 165lb to 205lb in 4 months. I killed myself five, sometimes six days a week, and ate a lot...

I would recommend doing a lot of stretching to keep your flexibility.

Remember that your triceps are 2/3 of your upper arm, and they build quickly, so make sure you work the hell out of them with dips, skullcrushers, overhead tricep extensions, etc.

OK getting the picture.

Would mixing in light weights and LOTS LOTS of reps help with staying "loose"?
OR is it a pipe dream to have big muscles and being loose?

 

[theCATman]

OK getting the picture.

Would mixing in light weights and LOTS LOTS of reps help with staying "loose"?
OR is it a pipe dream to have big muscles and being loose?

Lifting lighter with more reps is for tone & weight loss. As stated before, heavier & less reps is for mass.

Here's what I do. I mix it up. Mondays & Tuesdays are heavy days. I pyramid and superset on these days. Meaning, I start out with lighter weight (75% of max) & work my way up to my max capacity thru 8 supersets of 10 reps. Usually I'm failing to do 10 reps by about set 6 or 7, and can only get 6-8 reps on the last two sets. Supersets are working the same muscle group with different excercises without hardly any rest between sets. Maybe 30-45 seconds.

I rest Wednesdays. Then Thursday & Friday I also do supersets, but I only use one weight catagory, the 75% capacity, but do 12-15+ reps per set. I then rest Sat.&Sun.

This has worked well for me. I started out at 185 lbs & now weigh 220 lbs. This is over the course of 1.5 years. I put the weight on steady & slow, but it also will stick with me. If you're putting on alot of weight fast, you're either juicing or alot of it is fat. I know some of what I put on is fat too, but it's gonna happen when you up your calorie intake in seach of more mass. That's why every so often you have to go thru a cutting phase, to lose some of the fat that has been put on along with the muscle gained.

Everyone is different. You'll just have to experiment with what seems to work for you.

 

[TurboRegal84]

If you are looking to build muscle and getting in shape do not look at any of these "programs" or "guides". Consider a lifestyle change....the way you eat & how much you eat. Sure the classes, DVDs, and Diets help but once you get off the routine you gain it right back. I would suggest doing some research as to what your daily caloric intake should be and from that you can do a meal plan based upon losing weight or gaining muscle. Take the time to look at what you are eating. Processed foods, high fructose corn syrup, and chemicals in food are poison.

Limit your sugar, sodium, and work out regularly. If you are looking to build muscle keep in mind you will gain fat at the same time. When working out VERY hard you could gain 15-20lbs of muscle a year.

 

[TurboTnZ06]

Want to put on muscle mass quick and retain it?

Flat barbell bench
Clean & presses
Dips
Squats
Chins
Bent-over rows

Curls if you want to. Your biceps will get worked in all of your pulling excercises.

Do 5-8 reps...4-6 sets and bust your a$$. 3 days a week and break up the the excercises above in those days. Rest and take some vitamins.

If you make it more difficult by following all these programs, videos, guidelines, supplements you will go crazy. I have been there and done that. This workout works. Its also called a prison workout. Watch some footage of those guys in jail. No supplements or videos. Just hard work lifting basic heavy weights.

That's a lot like what I did in college back in the 90's, simple but effective, 20 minute workout 3 days a week. Gained something insane like 20 lbs in first 3 months and was like 5% bodyfat. I ate at least 10,000 calories a day, creatine, hmb, flaxseed oil, protein shakes, etc but I was 19. Today at 34 I just ran 1/8th mile today to get my azz back in shape and am winded like a mofo...

 

[terik.m]

My little brother Brandon aka Chestly Snipes can write you up a great workout plan. Believe it or not but he doesn't lift a lot of weights. Pull ups, push ups, dips and situps...

 

[Pat Adkins]

http://www.officialtower200.com/ce-...&adid=ggltwr&gclid=CKWl9unCzKYCFQNrKgodcX-GIw

the resistance works great.

 

[TURBOPOWERED68]

mis-titled this thread It should have been titled "How to build bigger Muscles"

Sorry guys i mis titled this thread
It should have been titled How to build bigger Muscles

OK last night i changed up the routine a little bit
on the biceps i went from 10 sets of 10 (lighter weight) to
1 set of 10 a little heavier
to
1 set of 5 a little heavier
to
3 sets of 3 all that i can handle.
and WOW what i deference i feel this morning.

 

[benoitthegr8]

Take some mega mass 2000 in conjunction with cybergenics... oh yeah its not 1989 anymore

 

[benoitthegr8]

I was using a standard weight lifting routine, wanted to try something different and started crossfit with a buddy. While building the core muscle groups is the main benefit my body also went through muscle confusion due to the radical workouts thus causing me to put on a bit of thickness. Not for the easily unmotivated, the workouts are brutal and you will never be so sore in your life. the best thing is you actually get into shape versus being only aestetically in shape....