Getting in shape for the summer.

[theCATman]

If you're looking for bigger muscles, then heavy weight lower reps, no more than 8 sets for bigger muscle groups(chest/back/shoulders) and no more than 4 sets for small muscle groups(arms).

Use pyramid supersets like I described above. Do 4 different excersises per muscle group with little to no rest betwwen.

Example: triceps.... 10 kickback, 10 closegrip benchpress, 10 skullcrushers, 10 overhead extensions. Do four sets of this, each set you increase the weight by 2.5-5 lbs so that by the 4th set you fail to get all 10 reps (maybe only get 6-7 reps)

Same goes for other muscle groups. Keep in mind that your arms are a small muscle group, and that they don't need to be worked more than 2 days/week by themselves alone. Your arms will be getting worked on chest/back/shoulder days also. If your ultimate goal is bigger "guns", don't overtrain them, or they won't grow. If you beat your arms to death, they can actually stay the same size or even get smaller.

Don't forget squats or leg presses. Working your lower body is very important. It stimulates growth hormone levels. You body wants to increase in size symmetrically. Without working your legs, the upper body won't grow to it's full potential.

Creatine, whey protein, & a daily muti-vitamin supplement are your friend too.

Hope this helps.

 

[TURBOPOWERED68]

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...

Thanks for the offer but right now i need to start of small as i am TOO heavy for any of your mentioned work outs:frown:

 

[6E-GN]

Does anybody here have any pictures of these results,like a before and after?

 

[theCATman]

Does anybody here have any pictures of these results,like a before and after?

Two years ago... 180ish and last week... 220

 

[88ZNX]

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...

Geez! Send that workout program to me! I'm skinny too, 170lbs I'd like to put on a little mass but look nice and lean when I take my shirt off at the beach. Is that something P90X will do or weight training. And I keep hearing eat right. WHAT do you eat? what kinds of protiens and carbs?

Jason

 

[turbo39151]

Thanks for the offer but right now i need to start of small as i am TOO heavy for any of your mentioned work outs:frown:

Too Heavy for push ups? Do the girl push ups on your knees to build up some endurance... You can do reverse dips off a bench...

Gotta do the cardio... US Army has it down... 2 mile run daily, push ups and sit ups... No equipment necessary.

Push hard but don't hurt yourself... Useless to have big muscles and no strength...

P90X is pretty good too. Guy is annoying but it works... I do lots of pull ups.

 

[TURBOPOWERED68]

Too Heavy for push ups? Do the girl push ups on your knees to build up some endurance... You can do reverse dips off a bench...

Gotta do the cardio... US Army has it down... 2 mile run daily, push ups and sit ups... No equipment necessary.

Push hard but don't hurt yourself... Useless to have big muscles and no strength...

P90X is pretty good too. Guy is annoying but it works... I do lots of pull ups.

started Doing some (Man) push ups BUT whats the best way for muscle build up?
i am doing them with my hands close together.


Also what a deference with the new weight lifting routine.

 

[Little6pack]

WHAT ABOUT SOMETHING CALLED A KETTLEBELL? ANY GOOD?

My cousin was a former New england powerlifter & trainer.

He swears by the kettlebell. I swear I saw him using one in the early 80's

 

["Turbo-T"]

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...

Please have him write me one too. I'm ready to burn off some fat and build some muscle.

 

[chopped39]

Man , My arms are tired from just reading this stuff:biggrin:

 

[bishir]

I'm on P90 and graduating to P90X.. I"m a big believer. It's been said, but you have to have #1 Commitment and realize it will be a LIFESTYLE CHANGE. You will need to follow the recommended diet and calories structures to get the results you want. Lots of good info if you either visit Beachbody Fitness, Nutrition, Diet and Weight Loss Products and Videos or friend P90x on facebook. I did lots of heavy lifting when I was a football player, but now I prefer to be trim and fit and workout at home.

 

[TURBOPOWERED68]

started Doing some (Man) push ups BUT whats the best way for muscle build up?
i am doing them with my hands close together.

Edit

So last night i did my work-out and decided to do the push-ups with my hands far apart and i feel a deference today.

 

[turbo39151]

different grips and hand placement will incorporate different areas of the muscle...

Please bear in mind that I am not a "professional trainer" Maybe one could help you better.. My input is based upon what has worked for me...

While it's nice to have weights to play with, I think you be better off working with your own weight doing basic exercises. Push ups (there's tons of variations-do a google search), pull ups, dips, crunches, squats, calf raises, cardio - Gotta work it all -not just one body part. You could also check out bodybuilding websites. Lots of plans, before and afters, etc...

 

[gnxtc2]

Was that Bison?

That was actually you walking in after finishing your tour. Bison gave you the handoff.

Billy T.
gnxtc2@aol.com

 

[GNBRETT]

That was actually you walking in after finishing your tour. Bison gave you the handoff.

Billy T.
gnxtc2@aol.com

ok pasta boy

 

[TURBOPOWERED68]

Was that Bison?

NOT a chance that guy in the video walked in to the room wearing a shirt:biggrin:

 

[TURBOPOWERED68]

YEAHHHH :biggrin:
I am down 22 pounds.
I am always hungry, moody, cranky and hungry

I have been hitting the weights but not as committed as i should be.
I and running, playing lots of singles handball and working the mitts.
No big muscles to show of but i am dam happy about the much smaller gut and the "wow you lost some weight" comments that I've gotten .

 

[gofstbuick]

Lots of push-ups, like others said do those man push-ups: 30 on front two knuckles, 10 shovel push-up, 10 on fingertips, remove one finger each and and 10 more until you're on thumb and forefinger, then 10 with hands flat shaped like a diamond

Then lots of crunches, mix em up 20 bicycles 10 trying to touch opposing elbow to opposite knee, 20 legs out front, stack legs to left and 20 more, stack legs to right and 20 more.

Get that jump rope out and 10 reps of 100, but don't jump on a hard surface. I have a 1 inch rubber mat over a fatigue mat in the garage.

Try some yoga (look up and try downward dog). Stretch before and after your workout and your muscles won't feel so sore.

 

[projectmoneypit]

The main thing to remember is that everyone's body reacts different. I have been working out off and on for over 20 years. You have to change it up periodically to stop your body from getting bored. Incorporated fun things in it as well to keep it fun. I recommend green tea extract pills that you can get at any walmart for cheap. They keep you energized and your core temp up all day so you can burn more calories. For me working out works more than dieting (i refer to myself as body by burgerking) But that is me. I did the px90 for weeks went from 265 14% bodyfat to 245 8% bodyfat but lost alot of strength. Figure out what you want to look like and feel like then go from there. Just dont get discouraged, make your workout part of your daily routine, dont think about it just do it. You can go by pics of what you want to look like but some are deceptive. just be leary about pics. I have seen pics of the guys at the gym on the wall that workout there and when i see them in person next to an average built guy they are no bigger or stronger, just ripped. JMO

 

[GNVYUS 1]

So you're skinny and need muscle correct? Not overweight and need muscle?

I ask because you can look good with systems like P90X in months, you'll be fit and strong but definitely not Powerful (I lost 60lbs on my bench and more on my squat in 5 months:frown. But the ladies will definitely look 2 or 3 times at this body vs being 15% body fat and having Power and Mass.

projectmoneypit, I hear ya, I skipped the gym for 5 full months and was I embarrassed when I came back. The P in P90X is definitely not for Power. Back to my normal 2 days of heavy lifting and the other days are P90X, keeping the weight off but gaining the power.

BTW, no one mentioned doing Negatives for mass and power, those really shock the system and get you used to feeling super heavy weights. Damn