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Nah, they are the faggots that wanted 200 down when I went, so I am at SportFit in Bowie. It's a better facility anyway, has got the pool etc...I've been told SportFit gets some fly bitches out to the pool during the summer. By then I'll be looking good as a muh-fugga.Quote:
Originally Posted by Josh
Don't neglect your hamstrings, dude. That's half your thigh.Quote:
Originally Posted by NApOLm321
Anyway, been thinking about posting my current workout, I guess now's as good a time as any. See if this helps:
Standard warm-up: 5 minutes on stationary bike, 5 minutes stretching. I do 2 warm-up sets on the first exercise of the workout I do (for example, bench press). You don't need any warm-up sets after that as long as you're sticking with the same body part.
Monday: Chest & Tris
Flat bench press: 3 sets
Incline dumbbell press: 3 sets
Incline flyes: 3 sets
Pec Dec: 2 sets
Close-grip pushdowns: 3 sets
Tricep extensions: 3 sets
Wednesday: Back and Biceps
Wide-grip front pulldowns: 3-4 sets
Wide grip T-Bar rows: 3 sets
Narrow-grip T-Bar rows: 3 sets
Standing dumbbell curls: 3 sets
Dumbbell Preacher curls: 2 sets
Concentration curls: 1-2 sets
Friday: Shoulders
Behind-the-neck barbell presses: 3 sets
Wide-grip upright rows: 3 sets
Standing side lateral dumbell raises: 3 sets
Lying rear lateral dumbbell raises: 3 sets
Saturday: Legs
Leg extensions: 4 sets
Incline Leg Press Machine: 3-4 sets
Leg curls: 5 sets
Donkey calf raise machine: 4 sets
Seated calf raise machine: 3 sets
I don't squat any more, because I'm tall with a long torso, and I lean too far forward when I come down. Doing that with 275 started bothering my back.
I try to get in 15-20 minutes of cardio after each upper body workout (not legs, that's Saturday and I have a weeked to get out and enjoy).
Ugh, that's a hard one. I mean, if you're going to failure on things like bench, you really need a spotter. Still, you're at a gym- just because you aren't with your buddies doesn't mean you can't walk up to a total stranger and ask for a spot. It's considered normal gym etiquette to help someone out. Just make sure they look like they know what they're doing, or at least explain to them how you liekt o be spotted. Nothing's more annoying than someone starting to help you on a rep that you're capable of finishing on your own. I usually tell the guy not to help on the rep unless I ask.Quote:
Originally Posted by Mykozo
But anyway, as you ask people for spots, they'll probably start asking you in return, and you'll get to know 'em and thus, weed out the guys that spot well as opposed to the ones that spot like retards. But there's really no way around it- if you're benching or squatting, you need a spot. If nothing else, use dumbbells for bench like Napolm suggested.
Bad advice. That last, barely possible rep is the one that really makes you grow. If you puss out on it like a fag you won't get nearly as much out of your workout.Quote:
Originally Posted by NApOLm321
When I hit the gym, I'm basically all business. I have a friend who's the most amazing training partner in the world, but sadly our work schedules prevent us from training together during the week. We end up just doing legs together on Saturdays. But legs is really a workout where you need someone there pushing you more than with any other bodypart.Quote:
Originally Posted by Mykozo
I hate training with assholes like that. So I don't, either.Quote:
or are pushing me to injury because they want me to keep up despite the fact that they have been training for years.
I train as Bally's. I joined ages ago, paid off my membership, and now only have to pay a $60 a year renewal fee. Some Bally's are shitholes, but the one I go to is actually really nice.Quote:
Originally Posted by Mykozo
I see that compared to the Max OT program that you swapped out squats for leg extensions and ham curls. That's what I did on Monday and it seems to have worked all the muscles I would have with squats, sans lower back. I've never particularly like squats, as I have some slightly fucked up knees from my hockey days (and drumming for some reason has also aggravated them).
Any workout system should be open for interpetation and modified based on your needs and what just plain feels right to you. I used to squat but like I said, I'm too tall and the bending forward going down was making me sore. Also, having that much weight compressing your spine just makes me uneasy. Heavy leg presses seems to work just as well without the adverse effects. Max OT is great, but use your instincts as well.
If you want to avoid squats as well, then try leg presses. If you have problems with your knees, however, try a slightly wide stance with your toes pointed out (as opposed to straight or in). I know guys whose knees used to bother them who say they feel great doing this.
But even if I did squat, I'd still do ham curls. Squats alone don't target your hamstrings directly enough.
You lucky sumbitch. There is a building being put on next to my 24 hour fitness, like attached to the side, and I was hoping it would be a pool. Unfortunately, it turns out its just going to be more business. Now I'm hoping for a Trader Joes, but I know that isn't going to happen.Quote:
Originally Posted by Mykozo
Trader Joes rules.
[QUOTE=Dolemite]Don't neglect your hamstrings, dude. That's half your thigh.[/QOUTE]
Yea, I had a psudeo leg workout going, but I'm kind of an all or nothing dickhead, so my last workout I just skipped it all because I didn't know what to do for sure.
In my workout for sure I do squats, and then both calf raises already. Would you reccomend I do leg curls and extensions? The other day I was trying to do leg curls for the first time using the machines and they hurt my legs really bad. I'm not a vagina, but the pressure from putting my legs between the 2 pads, and pushing all that weight, really hurt like fuck. Maybe I need to get used to it.Quote:
Originally Posted by Dolemite
The problem with that for me is that I try to go to the gym when no one else is there. And, most of the guys that ARE there when I go are huge muscled out pricks that won't be too enthusiastic to help out a scrawny teen.Quote:
Originally Posted by Dolemite
I had no idea.Quote:
Originally Posted by Dolemite
It does. I used to live right by one, but it was in my youth when "trader joes" meant "nasty food that mom sometimes makes me eat." Now that I'm older I'd really like one nearby, but the closest is a 25-30 minute drive.Quote:
Originally Posted by Dolemite
Leg extensions are a great warm-up exercise before going to squats. As for leg curls, I dunno. Maybe you're using too much weight, or perhaps the pads aren't adjusted correctly. See if there's a pin you can use to adjust where the pads rest on your shins. And yeah, you should do them. Squats work your quads mostly, with the hams more or less providing support. You should work them directly as well.Quote:
Originally Posted by NApOLm321
Dude, you'd be surprised. Most of these guys will respect a "scrawny teen" who busts his ass in the gym way more than, say, some guy who sleepwalks through his workout. Try asking these guys for help, I'm sure they wouldn't have a problem with it.Quote:
The problem with that for me is that I try to go to the gym when no one else is there. And, most of the guys that ARE there when I go are huge muscled out pricks that won't be too enthusiastic to help out a scrawny teen.
Well, of course. It's that final nigh-impossible rep (and maybe one or two forced reps beyond) that do all the real work. To make a muscle grow, you have to tax it. The reps leading up to that last one help, but they're really just warming you up for that last 1-2. You see, when you're lifting weights, what you're really doing is making tiny little tears in the muscle fiber. Then, while you're resting and eating, those little tears heal and grow bigger. The harder the rep, the more fibers you tear. It's what causes the soreness some people get after a workout.Quote:
I had no idea.
Hey guys, I need your advice on a workout routine.
My current workout goes as follows:
Monday - break
Tuesday - swim early morning
Wednesday - swim early morning
Thursday - break
Friday - swim early morning
Saturday - go to gym, chest & legs
Sunday - free weights, shoulders and biceps
It's not ideal, but with my current schedule, it's the best I can do. Going to the gym after work is not possible, which is why I swim before I go to work, and I figured it's better to get some exercise with swimming instead of not going to the gym at all. Saturday is the only day I can truly devote to going to the gym. I've started buying free weights so I can do some exercises at home, but I'm hesitant to use them on a day that preceeds swimming because I fear that the swimming will overtrain the muscle I worked on the day before. Sundays and Wednesdays would have been perfect, but I get home too late on Wednesdays to use free weights.
The Max-OT method looks awesome, but I'm not sure how to implement it properly within this schedule. If you guys can offer suggestions on how I should approach this, I would really appreciate it.
That workout is horrible.
Then again, if it's the best you can manage with your schedule, I suppose it could be worse.