supermeatheads

[Oxy.]

why cant you join a gym?

because the only gym i'm old enough to join wants to wire money from my parents bank account, and they're not down with that.

[sistersuzie]

^^ you need to be a certain age to join a gym? i used to go to the gym from when i was 14? without asking nobody uh

gyms suck though, hate them, never go anymore, i prefer at home hehe

[IM SOLE CRAZY]

^^ you need to be a certain age to join a gym? i used to go to the gym from when i was 14? without asking nobody uh

gyms suck though, hate them, never go anymore, i prefer at home hehe

Yeah most gyms have an age limit....Some are 16, others 18. It's lame....

[sistersuzie]

that's fucking retard. well, yes and no, i understand myself haha

[Oxy.]

so sole, can you help me with what i've constructed? i keep hearing it's not good, but no ones telling how to improve it.

[IM SOLE CRAZY]

so sole, can you help me with what i've constructed? i keep hearing it's not good, but no ones telling how to improve it.

Yeah I'm sure myself and the other users can help you with a weight program....youre looking to bulk correct? And tell me what stuff you have at home to work with. Like dumbbells, pull up bar, etc.

[Phyziks]

It's hard for us to tell you how to improve it because we're not EXACTLY sure what you have access too. I would personally say eat well and do what you can for now, and when you reach the age where you can join a gym do so, and then get advice on the routine.

[Oxy.]

the only thing i have here at home is a set of dumbbells, that's why i try to keep all my exercises dumbbell oriented.

[Oxy.]

edit, i've changed everything. decided to go with 5x5 for everything. also, i'm resting less, and targeting 2 muscle groups per day & resting sat. & sun. i've also switch the order in which i'm doing my exercises - now everything is compound-to-isolation.

Monday (back & biceps)

Lying back presses (5 sets of 5, 60 sec rest in between) (back)

Lying dumbbell curls (5 sets of 5 reps, 120 sec rest in between) (biceps)

Dumbbell rows (5 sets of 5, 120 sec rest in between) (back)

Dumbbell stiff leg dead lifts (5 sets of 5, 60 sec rest in between) (back)

Weight curls (5 sets of 5 reps , 120 sec rest in between) (biceps)

Tuesday (chest & triceps)

Dumbbell chest press (5 sets of 5, 120 sec rest in between) (chest)

Dumbbell pullovers (5 sets of 5, 120 sec rest in between) (chest)

Seated dumbbell triceps extension (5 sets of 5 reps, 120 sec rest in between) (triceps)

Dumbbell kickbacks (5 sets of 5, 60 sec rest in between) (triceps)

Lying dumbbell extensions (5 sets of 5, 60 sec rest in between) (triceps)

Wednesday (legs & abs)

Dumbbell squats (5 sets of 5, 60 sec rest in between) (legs)

Dumbbell lunges (5 sets of 5, 60 sec rest in between) (legs)

Bicycle abs workout (5 sets of 5, 120 sec rest in between) (abs)

Crunches (5 sets of 5, 60 sec rest in between) (abs)

Thursday (shoulders, traps, forearms)

Dumbbell upright rows (5 sets of 5, 60 sec rest in between) (traps)

Dumbbell deltoid lateral raises (5 sets of 5, 60 sec rest in between) (shoulders)

Standing one arm dumbbell presses (5 sets of 5, 60 sec rest in between) (shoulders)

Dumbbell shrugs (5 sets of 5, 60 sec rest in between) (traps)

Forearm exercise (5 sets of 5, 60 sec rest in between) (forearms)

Friday (cardiovascular)

Post workout meal should contain a lot of protein. Whey powder protein, and other high quality protein foods. Sports drinks are good right after workout. Ideally, should be eating 30 minutes after workout. Post workout carbs: oatmeal, cooked pasta, rice.

[kunk75]

you rest too much and noobs don;t need to be training forearms, calves, or any other ancillary muscle. look into starting strength or bill starr's 5 x 5.

[islandboi8204]

kunk beat me to it but these two links should be helpful nonetheless

http://forum.bodybuilding.com/showthread.php?t=712752

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm#Progression

[CUTUP]

you rest too much and noobs don;t need to be training forearms, calves, or any other ancillary muscle. look into starting strength or bill starr's 5 x 5.

Truth ^

Stick with the heavy compound movements, 5 by 5 is excellent to start with

[NatseOklim]

I'd appreciate some help with my routine too. Recently rejoined the gym but it's a very small gym without great facilities. I train Brazilian Jiu Jitsu 3-4 times a week, monday, wednesday and friday evening and saturday morning. I'm going to be starting Judo on thursday evenings too. At the moment I lift on monday, wednesday and friday mornings and I do cardio on those days (1 hour) and I'm going to be starting cardio on tuesday and wednesday morning too (hopefully this week).

I used to be 72kg (6'2") and now I'm 88kg. I managed to gain a bunch of muscle but also fat but although I'd say I'm stronger than the average gym rat, I'm not strong compared to the people I grapple with. I'd estimate that I have at least 10 kg of fat i'd like to lose until I'm happy with my physique, but i'd also like to gain some significant strength.

My routine right now is this. (all 3 sets of 8-12 reps)

Monday

flat bench (smith machine)

hammer curls

leg press (machine)

seated row (machine)

wednesday

seated dumbell press

front dumbell raises

rear dumbell raises

shrugs

friday

pull downs

leg press (machine)

weighted crunches (3 sets of 25 reps at the highest weight the machine goes to)

weighted side bends

I'm pretty limited with equipment, no squat rack, dumbells only go up to about 50kg, limited benches that are nearly always in use and no olympic bar that isn't attached to a smith machine. I can generally get to use a bench but not always at the exact time I need to and I can't always get to use the smith machine - sometimes for the whole session.

Oh and finally, I have a plate in my forearm that makes bicep curls extremely painful. I can do hammer curls fine though.

Any help would be appreciated, I'm slowly getting my diet in order too. +rep for any help!!

[CUTUP]

OK

If your looking for overall strength along with some fat loss, some circuit training with some explosive movements would help. As it seems your not trying to get big, but trying to get core and overall strength for your grappling

Most routines for martial arts training are high volume with lighter weights, utilizing slow controlled movements followed by bursts of speed ( controlled)

You can do huge amounts of excersises with just dumbells, and the more free weight you use the better your stabilizer muscles will be, and that will help you big time when you grapple.

Do you have a stability ball at your gym? You can use that in lieu of having a bench for shoulders, and chest, and it will hit your stabilizers are core far better the a flat bench or smith.

I personally would stay away from the smith, as it negates the use of your stabilizers, and you need that for grappling

A routine like this

Flat bench or incline presses 4 sets of 10-14

Flys 4 sts of 10-14

Shoulder presses or Arnold Presses 4 sets of 10-14

Good mornings 4 sets of 10-14

Leg Presses 4 sets of 10-14

Lat pulldowns or rows 4 sets of 10-14

Tricep Skullcrushers or weighted dips 4 sets of 10-14

Reverse grip Bicep curls 4 sets of 10-14

The reverse grip curls can be done with lighter weight then regular curls, but they are forearm intensive, so Im not sure how that will affect your plate

This seems like a hell of a lot of sets, but keep in mind more attention will be paid to strict form with an explosion at the end. You wont be doing anywhere near your max. Everyone has differant opinions wehen ti comes to martial arts, but I always find that high volume and explosive movements seem to be the key

For example, go down slowly and controlled for chest presses, and when you hit your chest burts outwards quickly, then bring them down slowly again. I find its all about volume and your form when your training for martial arts. I did kickboxing/karate for years, and this helped me immensely in the beggining to get a good base for grappling,and an excellent base for shoulder throws and close quarters moves

Your diet is a whole other beast, as repeated her numerous times your fat loss is like %90 diet, so post up what you eat in a day and everyone can chime in and help.

[kunk75]

i give up.

do five fucking sets of five fucking reps (though i go to failure and don't count reps)

day 1:

bench press

t-bar row

military press

barbell curl

dips

day 3:

dbell flyes

chin ups

upright rows

close-grip bench

hammer curls

day 5:

close-grip bent rows

incline press

dumbell shoulder press with neutral grip

barbell shrugs

on all days, do the dfollowing for core:

3 sets of planks, :30 seconds each

ab wheel roll outs, 2 x 10

hanging leg raise, 2 x10

wood chop, 2 x 10

[capa]

incline bench, decline bench, or regular bench press: do they target different areas of the chest or what? dumb question maybe but I am a wafe with no experience.

[Oxy.]

you rest too much and noobs don;t need to be training forearms, calves, or any other ancillary muscle.

what's the worst thing that can happen if i do train those muscles? and i tweaked my workout (once again) if you, or anyone else, cares to take a look.

[kunk75]

nothing, but you'd be wasting precious time refining small muscles when you need yo work on the major ones.

[NatseOklim]

No legs Kunk?

[kunk75]

whoops. add front squats on day 1 and deadlifts on day 3

[knucks]

did rack pulls for the first time in a whileeee yesterday.

worked up to a 585x1 pull.

sore as shit now, rofl

[jhxkcd]

For CKD, I am correct in thinking it's ok to eat veggies, but not ok to eat fruit, on non refeed days

[Phyziks]

Correct. 10char

[jhxkcd]

I want fruit... so badly.

[kunk75]

eat low sugar fruit, i.e. strawberries and subtract fiber grams from carb calories if you need the occasional indulgence

[cinderella]

o hai kunk where have you been????

[kunk75]

hi there. been laying low. and by the way, your blog fucking rocks.

[Egpt]

is it possible to do a good workout without barbells?i have the feeling the answer for this is no. i read rippetoe's starting strength and i think i am sold.

the health club i'm in doesn't have barbells. i am thinking of investing on barbells and weights and set-up a gym at home and only go to the health club for swimming, sauna and all the other gay stuff.

[kunk75]

dumbells are all you need. do they at least have dumbells?

[Egpt]

dumbells are all you need. do they at least have dumbells?

yeah, they have dumbells but i can't do proper squats and no deadlifts at all with dumbbells , and rippetoe "told" (lol) me that if i don't do these properly i should just invest my time somewhere else.

i am not looking to get a bodybuilder body, just getting more shoulders,thicker arms and lose some fat. i also already have quite muscular thighs from playing volleyball for 10 years, so i am kinda afraid of doing squats and start looking ridiculous like knucks.