The Workout Thread

[239 $kim]

i know there is a mini-workout thread out there buts its time for something official.

Seems like alotta people work out on SOMB and many would probably like advice/tips. Post anything from weekly routines to supplements to new workouts.






Post pics at your own risk

[239 $kim]

right now my weekly split is mon: chest tues:back wed:biceps/triceps thur:shoulders/traps sat:legs

what's your take on primary/secondary workouts ie: chest & triceps as oppose to a push and pull days like shoulders & biceps?

[CaboWabo]

I just started back to working out last week. I hate working out, so I'm doing an all inclusive two days a week workout. Bench press, curls, dips, bent over row, shoulder raises, leg extensions, hamstring curls, crunches and chest raise. Starting tomorrow I'm going into work an hour early so I can obviously get out an hour earlier and actually start riding my bikes again. Combining that with not eating like shit during the week...hopefully by the time no wetsuit season rolls around I can at least have a little bit of my gut trimmed back.

[Ammy]

M- Back Bis
T-Shoulders

T- Legs
F-Chest Tris

Superset everything. Ups the intensity and keeps me into it.

I swim M-F in the mornings for some cardio.
Only supps are whey and casein.

Edit: note arnold avy.

[shin-n]

iron gym. nuff said

[239 $kim]

interesting when you superset i'm guessing you might do like a bench press than directly to free weight bench? how many would you do? 2 supersets ( 4 reg sets)?

[Ammy]

I don't bench I DB press, I like it better.
But example would be like DB press straight into skullcrushers for chest /tri day.
Low rows to cable bar curls for back bi day.
seated db press to seated lateral raises for shoulder day.
you get the idea. just straight into another exercise. two sets become 1.

[239 $kim]

alright i wasn't sure you were doing back/bi's

also how many sets would you recommend on chest day for example i would do maybe 20 reg sets total how much is too much?

[Ammy]

Eh if that includes tris then youre good.

I like to keep it between 9-12 'work' sets per muscle.

3 sets of 3 different exercises supersetted. Usually end up between 18 and 22 total sets.

[239 $kim]

.....yea that was chest alone but i usaully do reg/incline/decline/cable crosses etc but i hear its bad to over work smaller muscles like biceps which is a common rookie mistake

[Ammy]

Might want to go heavier if you can do 20 sets with one muscle. But different stufff works for diffferent people, so dont take my word for it. Just saying my chest is usually beat to a pulp after flat/decline/flys. i usually fail on chest dips cause its so beat.

[RUM_RUNNER]

I too hate workouts so I will isolate usually two or three days

I forget what it's called but I will work one muscle group for an exercise then immediately move to the it's opposite movement muscle for the next excercise. Repeat to dead muscle

For example it would usually go:
Tri's-Bi's
Chest-Lats
Quads-Hams, etc, etc.
Abs everyday, neck everyday

[skimiks]

my schedule: mon-legs tues-arms wed-back thurs-running and a little upper body fri-abs and chest sat-indoor lacrosse and speed tarining

[Surf610]

My favorite superset on chest day is push ups, DB fly DB press. I did have a good routine going but I joined the swim team for cardio and now find myself with little time to workout so i just try to fit in some time to work out when I can so I'm not really on a schedule atm.

[socal skimmer]

I too hate workouts so I will isolate usually two or three days

I forget what it's called but I will work one muscle group for an exercise then immediately move to the it's opposite movement muscle for the next excercise. Repeat to dead muscle

For example it would usually go:
Tri's-Bi's
Chest-Lats
Quads-Hams, etc, etc.
Abs everyday, neck everyday

i wuld recomend not doing this. its way better to work not opposite muscles. to do one or two major muscles, chest and shoulders, or upper back, and then two or three minor, but connecting muscles like triceps etc.
doing bi's and tri's the same day is not that good, imo..
abs everyday is good, i usually end with weighted decline crunches, and twists and two 90 second planks.
isolation is good, basic curls for bisepts are great, just dont over do it, and never start with the small muscles. start big, work to small.
do basically everything to failure, and focus on what muscle group ur doing in that day. dont do bench, and sqauts the same day. do bench, incline, military press, and tricep dips one day, and do squats, calf raises, and leg curls the next
thats wat im doing ha its working pretty fracking good.
ohh and get cellmass

[RUM_RUNNER]

Haha I disagree with some of your ideas but I like that last part good cross-thread reference

I agree start with big muscles and go small. Isolation and form is key but no matter how much you isolate, the smaller muscles are always helping the big ones. I Just try and work all areas of the body

As for my particualr workouts, with which, you dont agree, muscles work opposite each other. For instance, lats allow you to lower yourself in a pushup and pecs allow you to push up from a push-up. Since push ups are one the the best assessments of personal body weight strengh, why not work both lats and pecs on the same day?

I hate this saying but "to each his own." If I can pick boogers and be happy with my fitness results, Im going to do it. My workout isnt causing any "damage" to my bod so Im going to keep on keepin on.

[Skimmer23]

Don't let Rum fool you, the only workout he does in the gym is with his eyes. Both in checking out the ladies, and flexing in the mirror

[RUM_RUNNER]

There's so many mirrors. I have to get my money's worth

[beachbum]

increase in workout threads in the last week...spring break must be coming up.

[Mapdash]

i wuld recomend not doing this. its way better to work not opposite muscles. to do one or two major muscles, chest and shoulders, or upper back, and then two or three minor, but connecting muscles like triceps etc.
doing bi's and tri's the same day is not that good, imo..
abs everyday is good, i usually end with weighted decline crunches, and twists and two 90 second planks.
isolation is good, basic curls for bisepts are great, just dont over do it, and never start with the small muscles. start big, work to small.
do basically everything to failure, and focus on what muscle group ur doing in that day. dont do bench, and sqauts the same day. do bench, incline, military press, and tricep dips one day, and do squats, calf raises, and leg curls the next
thats wat im doing ha its working pretty fracking good.
ohh and get cellmass

The idea behind working opposing muscle groups is that you dont have any overlap. Its pretty widely accepted and is a good split for most people.

Doing chest and shoulders together could be limiting you...especially if you are going heavy. You use a lot of front delts in a chest fly. As well as using chest in some front delt raises and presses.

Rum......have you ever done a single body part split? If you are plateauing at all then it is a good option. I do a single day for: chest, legs, back, shoulders. I will even do a single day for bi's and tri's on occasion....but most often i will combine those two so i am not training 6 days a week.

[doug]

this is official workout thread like 10,000

[RUM_RUNNER]

Rum......have you ever done a single body part split? If you are plateauing at all then it is a good option. I do a single day for: chest, legs, back, shoulders. I will even do a single day for bi's and tri's on occasion....but most often i will combine those two so i am not training 6 days a week.

Thanks, I will have to give this a try. I'm also a believer (though not a good practitioner) of constantly shocking the muscles in the sense that I dont like to do the same thing every time I work a particular muscle group. So, I am always looking for new things to try.

[socal skimmer]

i understand that opposite muscle groups are important, but i think its best done a different day.
also, stabalizing muslces are probably the most important groups to work. keeps you unjured, and allows you to push harder in the long run
incline bench with dumbell's are killer for this. and do one arm at a time. try just 4 sets of 15 with 35's and your toast

edit: and yes ha its whatever works for you. results are results, there are hundreds of ways to get there

[Surf610]

Thanks, I will have to give this a try. I'm also a believer (though not a good practitioner) of constantly shocking the muscles in the sense that I dont like to do the same thing every time I work a particular muscle group. So, I am always looking for new things to try.

In addition to varying my workouts I also like to change the amount of reps I do. I do 15 one week 12 another and 8 the last then start over. If you are trying to bulk up you can do 8 reps all the time but do 15 reps for one week a month. It is important to do this to prevent plateauing and it is sometimes hard to find different workouts so changing the amount of reps helps shock the muscles.

[Chev]

What would be a good program to get into if I just want to define myself a little more.

[Exile360]

I use to workout chest and tris together, and back and bis together, but now I do chest and bis, back and tris. I like it better because whenever I do back my I cant work out my biceps as hard. Only supp is isopure

[doug]

What would be a good program to get into if I just want to define myself a little more.

running.

[RexSkimmer]

What would be a good program to get into if I just want to define myself a little more.

cardio and bodyweight stuff

[skimNJ]

i have Hockey practice/games M-Thurs then Friday we have a team workout at crossfit which is marine training toned down a little. Seems to keep me in shape.

[shiznit]

right now i'm doing four days a weak but soon enough it'll be five once i can work lower body a lot bc my foot is still recovering after 3 months in a cast from a broken foot.
I also do an abb workout that is very similar to the p90x abb work out every day that my anatomy teacher who is a body builder gave me... once the foot heals completely i'll be working out with him 5 days a weak.
Day 1- Chest/tris
-i do 5 set pyramids on flat db bench then another 5 set pyramid on incline db press
-then i do 3 sets of dips and then a 2 set super set of scull crushers to a narrow grip bench
Day 2- Back/Bis
-3 set pyramid pulldowns then 3set pyramid seated rows and a last 3 set pyramid on lawnmowers
-2 sets of a super setted normal turn standing curls to hammer curls and 3 sets of curls on the curl bar
Day 3- shoulders
-5 set pyramid on seated shld. press
-3 sets of 90 degree flys then another 3 of 45 degree and then straight out in front flys
-3 sets of kettle bell snatches
-then maybe a little more tricep work if i feel like it
Day 4- all upper body circuit day(given by my teacher) i do one set after the other until six rounds is done.
-push ups(variations) 6x8-20
-pull ups(variations) 6x8
-split curl press 6x12
-then once i'm done i do 3x8-20 and curls 3x8-10 and abs like any other day.

[Surf610]

What would be a good program to get into if I just want to define myself a little more.

Good cardio and nutrition, and high rep strength training. High rep strength training can be either body weight or using weights but you want to use low weight and high reps. You also might want to find a way to do pullups (I have tried the Iron Gym once and it seemed pretty good and its only like $30 or you can just go to a park or something). A good website for home workouts is http://www.scoobysworkshop.com. He shows you very efficient ways of making the best out of what you have at home and the only thing you will need is a set of dumbbells. I have followed his videos on youtube and I have seen great results which keeps me motivated to work out to where now I work out almost everyday not because I have to but because I enjoy it.

[doug]

the low weight/high rep thing is a myth. ask dale, he knows how to explain it. you can become just as defined by doing high weight/low reps

that's not to say you shouldn't change up your workout, it's definately necessary to shock your muscles

[skimiks]

ya make it hard and do 3 sets of 8 reps^^

[Rob Morris]

i recently stopped for a while but now im getting back in a routine.

great way to start out is 25 push ups 4x a day 3 or 4 times a week. In between i work sit ups and pull ups but thats all you should get enough work out on your legs if you skim often =]

[Ammy]

not true at all.