1. #21
    NJCL43's Avatar Banned
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    Aug 2005
    da shoota WEIDERS is the best they say,its been around since the 70s and schwarzenegger used it when he was king of the muscle guys
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  2. #22
    Da_shoota's Avatar Senior Member
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    Nov 2002
    Thanks. No Im not doing any competition stuff. Im really skinny for my age/height and I'd like to pack on some muscles to help me in sports. My mom cooks the basic 3 meals a day and theres hardly anything around the house that I can eat so I do have an issue in getting enough protein.

    I'll look into that Weider's stuff but if Arnold used it then it might be somewhat outta my league. Thanks
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  3. #23
    Spekkio9's Avatar Banned
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    Jul 2004
    The beauty of protein is if you have too much of it, you just pee it away.

    In all seriousness though, if you don't think you get the recommended amount of daily protein, then yeah a protein shake in the morning will help. I don't think the brand matters all that much. Just be aware my friend who drinks those things religiously is still a twig at 6'2", 180 lbs, so they're not going to 'make you big.' I posted my routine on the previous page, and in 2 months I'm lifting 75% more weight than when I started. You're gonna be sore as hell those first 2 weeks though before your body adapts. The two most important things are proper form and consistency. There are MANY different ways to go about a weight training routine, none is more 'correct' than the other.
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  4. #24
    thanks for the correction on the chest/shoulders routine Spekkio....last time i did a regular routine was over ten years ago so i got them mixed up...i actually thought about it for 5 minutes before i posted.

    Chest/Tris is good because you work them both at the same time anyways.

    A good way to break up a plateau is to do Pyramids once a week. It will feel like murder when your done. You start with a light weight and with each set you increase the weight till the last set you can do a very heavy weight only 1-3 times. The final set you go back to a light weight and do as many reps as possible. The idea is to totally burn the muscles out by going up in weight and then back down again.

    try and do a 1 pushup after that

    You said you do a dropset? I dont know the word but I assume it is doing a light weight as many times as possible?
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  5. #25
    MDS_Geist's Avatar Senior Member
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    Dec 2001
    A dropset is when you load up a bar with a relatively high weight, preferably with small plates. You will need at least two spotters initially to do this safely, positioned at either end of the bar.

    For this example assume that we're dealing with fairly light weight consisting of a 45 pound bar with two 25's, four ten's and four five's for a total weight of 155. You do your first set, pumping out as many as you can at a controlled speed. At your last rep the spotters strip off the outside plate from each side. Then you continue to lift at a controlled speed until you're hitting your limit, at which point the next plate is stripped from each side. You continue this until you're only using the bar, which you do until exhaustion (not passing out - until you can't safely lift it anymore).

    This is a fairly advanced technique and not for beginners. If your body isn't ready for it yet, you're probably going to hurt yourself fairly badly.

    This can also be done with dumbells, but that will involve short breaks as you switch even if someone is handing them to you.

    Supersets would be a better way to start, but using two opposed muscle groups without resting in between. So you would go directly from chest to back, rest, and repeat. Again though, build a solid foundation.

    I'm a big fan of doing a super-slow workout sometimes. This is when you take at least a slow four-count to both raise and lower the weight. Really quite popular for DI training, especially because there is no way in hell that those men are going to quit for any reason.
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  6. #26
    Spekkio9's Avatar Banned
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    Jul 2004
    Geist, you described what we call a 'burnout' -- starting with a heavy weight and lightening the weight until you can barely lift the bar. When I say we do a 'dropset' it means the following:

    For benchpress, I'll do my first set with a 45 lb bar with a 25 and 10 lb weight on. My next set of 8 will have a plate (45 lbs) on each side. My next set of 6 has a plate and 5, and finally my last set of 4 has a plate and 10 on each side. Since you typically struggle at that point, we do a dopset back to the original weight (35 on each side) or even to a quarter immediately following the set of 4. Usually I won't get past 5 or 6 reps on the dropset. From what I've been told, the theory behind it is that you don't want your last rep to be strenuous cuz it's bad for your muscles or something, so the drop evens everything out.

    My uncle who is all into working out and is pretty big did the same sort of thing, except he did 3 sets of 10, 8, and 6 reps then back to the original weight for a full set of 10 reps rather than a dropset at the end.

    Oh, and yeah...when I go to tkd following my chest workout, I can barely do 20 pushups.
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  7. #27
    healthy diet
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  8. #28
    Originally posted by Tfrogs1:
    I should probably give you some background information about myself.

    - I'm 14 years old, 15 in a month, so I don't drink .
    - I'm a vegetarian but I eat fish, although only once a week, excluding the frozen fish fingers which I should probably cut down on
    - About 5 or 6 weeks ago I joined my local gym (seems I don't have to be 16+), and I had a personal trainer type guy give me a personalised program, which consists of two days a week of running (20 minutes speed intervals on the treadmill)/rowing machine (best time 2km), and two days of weights (nothing too heavy though... 3 sets of 15 reps per visit for: benchpress machine (the non-dangerous type), bicep curls, lat pulldowns, upright rows, situps, shoulder presses, leg presses, leg extensions, dips and chinups. By the time I get around to the dips and chinups though, I never have the strength to do them... so I tried doing them at the start, but then I don't have any strength for anything else...).
    - I stopped doing the aerobics part of the program a couple of weeks ago when I got shin splints; I also stopped the leg extensions and presses.
    - I'm about 6 foot tall, and weigh around 76kg.
    - I have a bit of fat around my stomach which I would like to get rid of... I might post some pics, so y'all can have a better idea of the shape I'm in so y'all can provide the best advice... although that might be considered child porn...
    - I'm already seeing a big improvement in the muscle mass in my arms (right arm moreso than left arm... that can't be good...), but I feel that 90 situps a week isn't going to get me anywhere near a six-pack. I do the situps on an angled situp thing, and I go sorta half up, half down (the trainer guy said I should do it this way)... I think this way, I can't absentmindedly use my legs for lifting myself, I have to use my stomach muscles.
    - I think I eat too many fatty foods, although people often think I'm thin.
    - I like my gym program, and I actually kinda miss the treadmill... but supposedly the only cure for shin splints is rest...
    - I do drink a lot of water (might be around 8 cups... not sure though), because if I don't, my throat sorta swells up or something and I have trouble talking, and I have to swallow every half second... kinda annoying having to go to the toilet every 20 minutes though...
    - I try to drink a serving (3 teaspoons) of Sustagen (chocolate nutrition drink... yes, chocolate nutrition) every one or two days. One serving contains:
    ..... 8.9g protein
    ..... 2.8g total fat
    ..... 19.1g carbohydrate total
    ..... 16.2g sugars
    ..... 139cal/580kJ energy
    ..... Vitamin A, vitamin E, vitamin C, thiamine, riboflavin, niacin, folate, vitamin B12, calcium, phosphorus, iron, zinc, sodium, potassium

    Thanks for the advice so far though.

    Sorry it has taken me so long to see this post. To first say. All the advice given is some pretty good stuff. If you would like more information come to our site and you will get plenty more. I will even make you up a personal Nutritional Profile for free.

    Abs are consitant with diet and cardio. That is in the same catogory as leaning up also. You really will not just get six pack abs by themseleves. Burning bodyfat is not a spot on reduction progress. More of a total body fat loss. You will generally start seeing your abs come out at around 12% bodyfat.

    Just remember that abs are just like any other body part they need to be rested.

    Posted Wed March 08 2006 09:14
    da shoota WEIDERS is the best they say,its been around since the 70s and schwarzenegger used it when he was king of the muscle guys

    Weider supplements are in my opinion not the best on the market. They are certainly not the best selling anymore. Also Arnold did not use convintional Protein as in todays protein. Back then it was not nearly as tasty as today's protein. It did not mix well or taste good. It also did not digest as well as the stuff of today.

    Mr Goggles

    Posted Wed March 08 2006 09:22
    Thanks. No Im not doing any competition stuff. Im really skinny for my age/height and I'd like to pack on some muscles to help me in sports. My mom cooks the basic 3 meals a day and theres hardly anything around the house that I can eat so I do have an issue in getting enough protein.

    I'll look into that Weider's stuff but if Arnold used it then it might be somewhat outta my league. Thanks

    Na, Nothing in today lineup is out of your league except for taking prohormones and stuff of that nature. A beginner only needs to take Protein in its most natural stage. Food and supplements along with a good multivitamin.

    As for diet. At a young age keep it simple. Try to eat 5 to 6 small meals a days and find out what you BMR is and go from there.

    15 is not to young to start lifting weights. Remeber Arnold started at that age. 8 years ole would be to young but most young guys can start doing resistance training around the age of 14 years of age. Anything younger needs to done in bodyweight and running.

    Last but not least Tfrogs1, Here is my starting program for beginners. You can also find it on our website.

    This is a program that would be good for any beginner. If you have questions about this just ask and it can be modified to fit your schedule. Like I said before this is an example and I have had plenty of guys start out with this and make great gains. Some of it maybe a little to much in one work out but if you are willing to sacrifice a rest day or modify it to fit your schedule that would be best for you. Tell me if you use this and keep me posted. Thanks.

    You need to work each muscle group one time a week. Each Muscle group needs ample enough rest to start to heal and build on itself. This is the laymans explaination. I am sure that someone can explain it better.

    Let me give you an example work out for the week and see if you can squeeze this into your workout.

    Day 1 : Chest and Arms

    Bench Press 3 sets of 8 -12

    Decline Press 3 sets of 8-12

    Incline Flat or Incline DB 3 sets of 8 -12 ( switch the barbell and DB up each week for variety.

    Flat or Incline Flys with DB 3 sets of 8 -12

    Dips for chest or Pullovers 3 sets of 8-12

    Arms / Biceps and triceps

    Standing barbell curls 3 sets 8-12 super setted with Tricep pushdowns same sets and reps

    Alternating DB curls 3 sets of 8 12 ss with Frech Press or skull crushers

    Hammer Curls 3 sets of 8/12 SS Close grip bench press 3 sets of 8-12

    Day 2 Cardio Start out with 20 minutes of any type of cardio

    Day 3 : Legs

    Leg extensions: Light warm up 3 sets of 15

    Squats 3 sets of 8-12

    Leg press 3 sets of 8-12

    Hack squat 3 sets of 8-12 ( if you don't have a Hack machine do DB or BB lunges.

    stiff leg deadlift 3 sets of 8-12 getting a good stretch

    Leg curls 3 sets of 8-12

    Day 4: Cardio

    Day 5: Back

    Dead Lifts : 3 sets of 8-12

    Bent over rows or T-bar rows 3 sets of 8-12

    One arm DB rows 3 sets of 8-12

    Lat pull downs 3 sets of 8-12

    Seated Cable or hammer strength Rows 3 sets of 8-12

    Day 6 : Traps and Shoulders


    Barbell shrugs 3 sets of 8-12

    DB shrugs 3 sets of 8-12

    upright Rows 3 sets of 8-12

    Shoulders : warm up doning DB lateral raises to warm up the delts

    Shoulder presses either Military Press seated or standing, 3 sets of 8-12

    DB shoulder presses 3 sets of 8-12

    Front delt raises 3 sets of 8 12

    Rear delts raises 3 sets of 8-12

    Day 7: Rest

    This workout can of course be modified but it is simple and gives you plenty of days to rest the major Muscle Groups.

    For Beginners I would try to spread this work out over the week and only do a total of 12 to 15 sets per workout. This will keep down on overtraining and will allow plenty of room for growth.
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  9. #29
    On a funny note: You have the ask MDS_Geist Thread.

    Fitness and Diet are my area of expertice. LOL
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  10. #30
    Tfrogs1's Avatar Senior Member
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    Mar 2004
    Ah, radsticks...

    How would I find out my bodyfat %?

    A lot of the exercises/equipment you mentioned, I have no idea about... perhaps I should stick with what I know for now (the fitness consultant fellow at my gym said I should talk to him again after about ten weeks of the program... I think there's three or four more - when I do talk to him again, I could ask him about some of the things you suggested).

    I'd rather not spend too many days at the gym... currently I'm going twice a week, and doing the same thing each time. I've just got my first job, and most of my shifts (2 or 3 a week) will be after school, and afterwards I wouldn't have time to go to the gym (closes at 9pm mon-thurs, 8pm friday, 6pm sat/sun). Not to mention I've got a lot of homework and assignments that need a lot of time put into them... so 2 or 3 gym visits a week would be good for me.

    Are there any specific exercises you can recommend for losing the fat around the stomach? Not necessarily improving the abs, but just getting rid of that blasted fat...

    For the exercises I'm currently doing (bench press, shoulder press seated, lat pulldowns, upright rows, bicep curls), what weights would you recommend? I've been doing 70lbs bench press 3 sets of 15 reps, 10lbs shoulder press 3 sets of 15 (for some reason I struggle with the shoulder press...), 40lbs lat pulldowns 3x15, 30lbs (or is it 20?) upright rows 3x15, 6.25kg bicep curls 3x15 each arm.

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