Working Out

[wwwJ4mmYcouk]

Does anyone here workout?

I have been for just over 2 months and i can see results coming through now.

If anyone does let me know your routine id be interested to see how people differ. I am quite slim 145lb and i am 5ft 8.5, so i am trying to build muscle. I do not need to lose any weight.

[MalReynolds]

I lost like 125 pounds in 2007-2008.

[Andrew Mitchell]

my bodyweight is 76kg i've been upto 81kg before by eating a lot and working out on a 20 rep squat routine but i felt bloated and slow and unfit so i'm more into conditioning then gaining weight

current routine is pretty basic just trying to get the time down it takes to run through the circuit is how i measure progress

bodyweight exercises and kettlebells

50 press ups
100 sit ups
15 chins
80 squats or 25k 1 leg squat left and right
35k kettlebell snatch 20/20 or 40k 10/10
2 x 25k kettlebell press 10 or 35k press 5/5
Squat thrust 30
35k+ weighted pull up
35k swing 25/25 or 40k 20/20
2 x 25k clean 25 or 35k 25/25 or 40k 15/15

[MalReynolds]

Oh yeah, doing stuff faster will increase risk of injury.

[Andrew Mitchell]

I decrease rest time i don't speed up in the actual performance of the exercises, so i started with 3 minutes rest between exercises then i shave off 10 seconds off the rest time every other workout.

Lets say in the beginning i did the workout in 45 min but over 6 weeks i get to the point where i can do the same workout in 20 minutes i've done the same amount of work in half the time and improved my work capicity and fitness.

density intensity lol

[Afrobean]

Originally Posted by MalReynolds

I lost like 125 pounds in 2007-2008.

Dropping fat isn't the same as building muscle.

And man, 2 months to see any improvement is harsh, OP. I guess I had a weaker base to begin with, but when I started a lazy and simple routine of some pushups on most days, I noticed my muscle mass in my upper body increase almost instantly.

[Izzy]

I weigh 123 and I'm 5'6" so I don't need to lose any weight. Haven't seen any need to build muscle. I think the main reason I've never tried is that I don't like the way it would make me look. I understand how difficult it would actually be to build a gross amount of muscle, but it still frightens me.

[reddarkd]

What muscles are you trying to build? Are you trying to focus on upper or lower body?

[DotKritic]

http://eas.com/

[MrRubix]

It depends -- are you bulking (trying to gain muscle) or cutting (trying to drop fat)?

EDIT: Whoops, was impatient and didn't read the end of his post.

[Spenner]

I'm 120 pounds- my workout routines vary greatly, as it just depends what we do during kungfu class (which I go to everyday for an hour minimum, sometimes three hours).

At home sometimes I'll just randomly drop and do 50 pushups, and at night I usually do situps on and off for an hour and a bit to music. Other than that I do kickboxing twice a week, which pretty much sweats off whatever I gained in waterweight throughout the day.

I'm not trying to lose any weight, I'm just aiming to be stronger for kickboxing (and looking nice body-wise is a good sideorder of that, too).

[wwwJ4mmYcouk]

I am basically aiming for this body (size):



Then i will begin to cut it up a bit by using lighter weights with more reps with a lot of cardio.

My Routine is below:

Before all my work outs i do at least 10 mins cardio (running, rowing etc)

All work outs are sets of 8 as the weight im using is very heavy for me in order to build the muscle.

MONDAY

Chest

3 x Incline Dumbbell Press
3 x Flat Dumbbell Press
3 x Decline Dumbbell Press
3 x Flat Dumbbell Fly
3 x Incline Dumbbell Fly

Vary the flys from cable to dumbell every other week
add in triceps instead of biceps

Triceps

3 x tri pushdowns
3 x dumbell kickbacks
3 x skull crushers

TUESDAY

Back

3x 8 lat pulldowns
3x8 one arm rows
3x8 bent over rows
3x8 behind neck pulldowns

Biceps

3x 8 preacher curls
3x 8 seated db curls
3 x 8 hammer curls


THURSDAY

Shoulders

3x8 seated shoulder press db
3x8 side lateral raises
3x8 rear delt raises
3x10 front raises superset with machine shoulder presses for another 10 reps
3x8 shrugs superset with 3 x 8 uprite rows


SATURDAY

Legs (training the legs helps everything else grow)

3x8 squats
3x12 leg extentions
3x12 leg press
3x12 leg curls
3x 15 lunges on each leg

One other part of body (I do chest as its the area i need most work)

Abs i do 3 times a week (see this video: http://www.metacafe.com/watch/925256...ch_this_works/ ) ,try and aim to do 45 mins cardio after two of my workouts

Get plenty of protein in the diet!

[Spenner]

Think the only real muscles I'd like to get a bit bigger are my pecs and possibly biceps, though i don't think I should go for bulk in the arms too too much, because that makes slower punches, and I can say that my punches as of right now are pretty damn fast, and I rarely telegraph when it's coming, so if there's an opening I generally hit it.

So yeah, pec size would be nice I guess- my abs are fine though, quite happy with them as long as I keep working on them consistantly. Yep.