How often do you workout?

[Billoo0]

don't forget another important aspect, SLEEP!!

hell yeah... staying up late for no reason shouldn't be an excuse I usually just crash at night if I've worked out properly that day

I'm just bulky and want to tone down down downnnnnnnn so other than the info already posted, any thing i should remember? I really don't want to be doing lower weights, more reps and as mentioned above, I'm a vegetarian so... :-\

2010 needs change and I'm the mofo cashier!!! ( lol!, :(yn) )

 

[COMTONDAJATT]

how does 5x5 works, some one please explain

Essentially it works like this, you have 3 big lifts per day you workout: Squat, Bench/Overhead press, barbell row/deadlift and a couple of accesory exercises like dips and pullups/chinups

You start with an empty barbell and each workout you add 5 pounds to the bar, most people think they can do more but the point of the first three weeks is to learn proper form and neural patterns for the lifts. You work out three times a week, like M/W/F or Tu/Th/Sat.

 

[terabaap]

Want to tone down? Stick to olympic lifts and do hiit cardio. sprints, tabata, hill sprints, swimming, whatever you wanna call it..

 

[COMTONDAJATT]

To create adaptation responses for your muscles the best is around 5-6 reps. It targets your myofibrils to hypertrophy rather than your sarcoplasm which the traditional bodybuilding 3x8-10 schemes do. Myofibril hypertrophy will essentially give you a dense, muscular look. With bodybuilding schemes you will notice that the muscles kind of feel squishy/flattened out after a few days off from working out, thats why dudes love going in and getting 'the pump' to feel like their muscles just got bigger when essentially it is just increased blood flow to the area.

 

[ENVY BANG-RUH]

Try Kobe's devil work out aka the 666 workout

"666 workout: 6 hours a day, 6 days a week, 6 months a year."

Consists of:
2 hours of running
2 hours of basketball
1 hour of Cardio (boxing, jump rope, etc)
1 hour of Weights which are listed below:

Day 1 & Day 4
Bench press
Lat pull-downs
Incline press
Military press
Abdominal crunches

Day 2 & Day 5
Lateral dumbbell raises
Bar dips
Tricep press-downs
Bicep curls
Abdominal crunches

Day 3 & Day 6
Back squats/Front squats
Leg curls
Leg extensions
Calf raises
Abdominal crunches"



This is the reason he is so beastly and fundamentally sound.

 

[COMTONDAJATT]

Athletes usually have training specialized to their specific skills they need to perform. Kobe is one of the modern guys to take it to the next level, everything he does is to function more efficiently. Very few people can workout 6 days a week without burning out quickly, you need lots of food and recovery.

I have seen him workout a few times because he used to go to my school gym early in the morning last couple of summers. Around 5-6 AM. I don't know where that workout ^^ is from exactly but I never saw him leg curls/extensions or calf raises. He did heavy squats though and with perfect form. He did a lot of core work too and balance stuff with weights. I think I saw him do like one armed chinups which is beastly because I tried it after and looked like an idiot.

 

[jsandhu]

has anybody tried the met-rx metamyosyn protien, its like the best protien, i forgot y but i read it somewhere n its better than whey, im try findin it

 

[COMTONDAJATT]

has anybody tried the met-rx metamyosyn protien, its like the best protien, i forgot y but i read it somewhere n its better than whey, im try findin it

It is just made up of caesin, whey and milk. There is no real substanital difference in the protein you take to supplement your diet. I know people talk about caesin as slow digesting and blah blah but the average person is not putting in the kind of work to justify that kind of micro management of diet.

 

[terabaap]

The go to protein is ON protein(optiumum nutrition).

Lol at the 666 workout. It's like the 300 workout.. 99% of people are nowhere near that athletic level to do that type of workouts. And the 1% that are at that level don't do stuff you find on the internet.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

 

[kinnell]

The go to protein is ON protein(optiumum nutrition).

Lol at the 666 workout. It's like the 300 workout.. 99% of people are nowhere near that athletic level to do that type of workouts. And the 1% that are at that level don't do stuff you find on the internet.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Muscle Milk, best tasting protein.

(yeah, I know the fat content)

 

[terabaap]

Hey, if it's helping you with your goal, then its sall gravy.

 

[COMTONDAJATT]

I use Isopure because they have these fruity flavors that I can easily mix with water. Their dutch chocolate is also the sex.

 

[kinnell]

Compton did you study this is school?

I did my bachelors in Biomedical engineering so I took a lot of biomechanics and physio classes so I got a good insight into how strength and muscle building works. That is why I am really against machines, and body building workouts because I realize that those kind of things are a detriment and impractical.

Diet and everything else is just trial and error from past experience and lots of talking to random strength coaches at gyms. I still have lot more to learn, but best way to learn is to get under the bar which hopefully I can get back to soon.

that's pretty cool, Cause i'm actually in a BME Bachelor's programs right now and that's what I'm going into. It's tough stuff man.

That makes one more BME on BTF (other than myself and CDJ)! BME really stands for Bhangra Masters Extraordinaires (but more likely Business Major Eventually)...

It's definitely the most badass major out there after Underwater Basketweaving.

 

[terabaap]

or High Altitude Knitting.

 

[COMTONDAJATT]

That makes one more BME on BTF (other than myself and CDJ)! BME really stands for Bhangra Masters Extraordinaires (but more likely Business Major Eventually)...

It's definitely the most badass major out there after Underwater Basketweaving.

I think Sexology comes in a close second. But those core curriculum classes overlap with Bhangra Masters Extrodanaires - Horizontal Focus, amirite?!?

 

[sb123]

Hey compton,
i dont know that much about lifting but i still dont get why your so against machines. like some i understand arent natural movements but what about stuff like the chest press.

 

[COMTONDAJATT]

Hey compton,
i dont know that much about lifting but i still dont get why your so against machines. like some i understand arent natural movements but what about stuff like the chest press.

Well there are a few main reasons why. One reason is that people think they are safe but the fact that they are putting you in a set range of motion is unnatural and will actually lead to injury faster. The Chest press machine is one of the more notorious ones for shoulder injuries because the seat settings they have for it are not applicable to everyone even if there are different gears and cranks to adjust it. Essentially you put a crazy amount of stress on the rotator cuff and put damage into it. Another machine people use that screws them up is the Pec Fly machine, known as the pec deck. To get your strength to translate to real life you need full range of motion and free weights accomplish that.

Machines also don't work the small stabilizing muscles we have in our bodies and that is a main reason why any strength gains people think they make with machines do not carry over into free lifts or even real life. The only situation where these machines are beneficial are for senior citizens or people who are rehabbing from an injury. For the normal person its just inefficient.

People gotta realize why the machines are there in the first place. Ever since the 80s the 'gym' business took off like crazy. Most traditional gyms before that had free weights only, there was no such thing as the machines. The gyms employed actual people who knew how to do proper weight lifting and strength exercises. When these places like Ballys/24/Whatever started opening they hired anyone and did not want to spend the money it took to train them in actual weightlifting. Putting machines in and just instructing them to use the machines was much cheaper for them. This is why when you go to the gyms all the 'personal trainers' are either fat/skinny/bros from a fraternity who carry around a clipboard and just walk from machine to machine with their client.

 

[jsandhu]

i jus started i new routine for chest like a week ago n it seems to be workin gud
incline bench wit db- 5 sets- 12,10,8,6,4 n i go up 2.5
tricep dips 3 sets 10 8 6- i start wit no weight n go to 25 then 45
bench- 3 sets 10 8 6 go up 10
narrow grip bench- 3 sets of 10
chest flies wit db- 5 sets- 12,10,8,6,4 go up by 2.5
wut u guys think of it

 

[COMTONDAJATT]

i jus started i new routine for chest like a week ago n it seems to be workin gud
incline bench wit db- 5 sets- 12,10,8,6,4 n i go up 2.5
tricep dips 3 sets 10 8 6- i start wit no weight n go to 25 then 45
bench- 3 sets 10 8 6 go up 10
narrow grip bench- 3 sets of 10
chest flies wit db- 5 sets- 12,10,8,6,4 go up by 2.5
wut u guys think of it

That is a lot of volume for your chest. I would ditch the close grip bench presses, you are hitting the triceps hard enough of dips. Do you include warmup sets or do you just pyramid up? Best way to get stronger faster is to stay at one weight instead of pyramiding up each set and stick to 6-8 reps. Just do a couple of light warmup sets before. Incline bench and bench are pretty repetitive, incline might hit your front delts a little harder but 5 sets combined of incline/regular bench should be enough. Flies are good, they are great to do at the end of a workout. Dips look good too, do you use a weight belt and the weights attached at the bottom?

 

[jsandhu]

i really dont warmup, i run for half a mile to get the muscles loose, then i just go in the order i put em in
n i use that belt with the weight on the bottom, before i used to do it with the machine which u can take off weight but now i can just do it manually, the only thing i dont like is that the weight swings a lot n messes me up n it also hits the ground