A Nice Body...

[Guest]

will definitely create attraction. It's not an absolute necessity, but it definitely helps! With summer quickly approaching, below is a sample workout that i wrote up about a year back when i was in top form...hopefully this helps some of you guys get in shape...(mods, if this needs to be moved to Off Topic go for it...but this would definitely help with someones game..)

This is an INTENSE 8 week program, with a week of rest after completing the 8 weeks of lifting. Then repeat the program with an increase in weights. Between sets, rest for 1-2 minute and rest 3-5 minutes between exercises. The workouts usually take me about 1 ½ -2 hours to complete. This will also include cardio as a part of your workout….but diet is the most important factor if you want to lose a significant amount of weight. If you’re trying to build muscle mass, eat more protein (1g per lb; example 150g for a 150 lb person per day split between meals). Also try to eat every three hours or 5-6 meals a day (3 meals and 2-3 snacks).

You can go to [url]http://www.bodybuilding.com/fun/exercises.htm[/url] to find all of the exercises if you don’t know a particular one…

Warm up set of 10 reps of light weight before working each new muscle group

Sunday: Legs*
Squats:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Leg Extensions:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Hamstring curls:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Calf raises:
Wk 1-3: 2x20-light weight
wk 4-6: 3x10-medium weight
wk 7-8: 2x20-light weight

Forward Lunges: 4 sets of 40 ft. Basically, grab two dumbbells (I use 35 lbs, 70 lbs total) and do lunges for 40 ft then rest, that’s one set. I do four sets.

Finish by LIGHTLY jogging/walking for 25-30 minutes.

*note: start out at 135 lbs as your warm up weight for squats and then see how strong your legs are, then go from there. I usually do 2 plates or 225 lbs for 3x10. I generally use the same weight for all three sets; the first set you should be able to complete by yourself. The 2nd set you should be able to complete at least 8 but struggle on the 9 or 10th rep, and the 3rd set you should struggle for the last 3-4 reps, so increase weight if you need to, but you will have to experiment and see what weights to use. This goes for all of your exercises. If your goal is to just tone rather than build muscle then you can use a comfortable weight and just do all three sets without minimal struggle…

Monday: Biceps, Forearms and Abs
Seated Alternate dumbell bicep curls:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Seated Preacher curl:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Alternate Incline Hammer Curls:
Wk 1-3: 2 x 8-medium weight
wk 4-6: 2 x 8-medium weight
wk 7-8: 2 x 8-medium weight

Cross Chest Hammer Curls:
Wk 1-3: 2 x 8-medium weight
wk 4-6: 2 x 8-medium weight
wk 7-8: 2 x 8-medium weight

Wrist Curls:
Wk 1-8: 2x20

Abs:
Weigted Decline Ab crunch: (I use a 45 lb plate, but start of with none and go from there)
Wk 1-8: 3x15

Leg raises:
Wk 1-8: 3x15

Captain’s Chair:
Wk 1-8: 3x15

Finish with 25-30 mins of jogging or other form of cardio.

Tuesday: Chest and Triceps
Bench Press:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Incline DB Press:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Flat DB Bench Press:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Cable Flies:
Wk 1-8: 4 x 8: medium weight

Cable Cross:
Wk 1-8: 4 x 8: medium weight

Bar Dips:
Wk 1-8: 3 sets of reps until failure

Triceps:
Cable Tricep Pushdowns:
Wk 1-8: 3 x 12: medium weight

Cable Tricep Extensions:
Wk 1-8: 3 x 12: medium weight

Close Grip Bench Press:
Wk 1-8: 3 x 12: light weight

Finish with 25-30 mins of jogging

Wednesday: OFF

Thursday: Abs and cardio
Same ab workout as Mondays

Finish with 25-30 mins of jogging or other cardio.

Friday: Back and Shoulders
Lat Pull downs:
Wk 1-4: 4x10 wide grip
2x10 narrow grip

wk 5-8: 4x8 wide grip
2x8 narrow grip

Seated rows:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Dumb bell Military Press:
Wk 1-3: 3 sets by 10 reps- light weight,
wk 4-6: 4 x 8-medium weight
wk 7-8: 4x6-heavy weight

Alternating Front Delt Raises: (I only use 30 lbs per arm for this)
Wk 1-8: 3x10

Lateral raises:
Wk 1-8: 3x10

Shrugs:
Wk 1-8: 3x10

Finish with 25-30 mins of jogging or other cardio.

Saturday: OFF

[Guest]

great stuff prodigy..very one needs to be lifting

[Guest]

boosts testerone=the want to get more women in my life
better mood=makes it easier
better health=even easier
higher confidence from working out=even easier
better body=even easier

I mean yea you can get girls without having a nice body, but why jip yourself out of all the benefits.

Pretty good, but why no full body movement exercises? When I was checking out the studies excercises that moved the body on multiple axis led to best gains in strength. I.E. Pull ups, squats. Even with this and a good diet I've only been gaining about a pound a week. Do you have a fast metabolism or slow?

[Guest]

Well, i have an extremely fast metabolism and so my workouts are mainly focused on muscle groups. i focus more on looks then strength. though its a good idea to focus on both, i am pretty strong for my size, but a while back i realize it doesnt matter how strong you are (body builders arent usually super strong, yet have great physique). its not like some chick is going to see you at the pool and be like, so how much do you bench? she'll be like, wow, whoa, nice arms/chest...

its a great idea to incorporate full body movement exercises such as the power clean. this workout will make you stronger becuase it actually strengthen the central nervous system. it will train your body to send signals from your brain to your muscles (sounds weird, but i read it in Mens Health AND bodybuilding.com).

also check out this site if you want some serious workout routines..

rosstraining.com

[Guest]

nice thread

[Guest]

I prefer this muscle map / exercise example thang. I'm also a big fan of Christian Thibideaux's 5x5 on t-nation. I had lots of success with that. I think super and drop sets are superior for muscle density, not solely high-rep.

I have about 1-more month of cardio and I should be sub 10%, just in time for pool season, lol. I've been focusing on big weight recently though and I've made lots of aesthetic progress from it too. I think you should do HIIT cardio daily, even when you're bulking after my trip from 138lb-202lb.

Oh, and stay off the gear, be a man. :)

[Guest]

you went from 138 to 202 IC??

[Guest]

[quote1239133329=isosceles cheese]
I prefer [link=http://www.exrx.net/Lists/MMale.html]this muscle map / exercise example thang[/link]. I'm also a big fan of Christian Thibideaux's 5x5 on t-nation. I had lots of success with that. I think super and drop sets are superior for muscle density, not solely high-rep.

I have about 1-more month of cardio and I should be sub 10%, just in time for pool season, lol. I've been focusing on big weight recently though and I've made lots of aesthetic progress from it too. I think you should do HIIT cardio daily, even when you're bulking after my trip from 138lb-202lb.

Oh, and stay off the gear, be a man. :)
[/quote1239133329]

[Guest]

[quote1239135980=Gunner22]
you went from 138 to 202 IC??
[/quote1239135980]

I have before and after pictures floating around here somewhere, but I haven't taken progress tracking photos in about 6-months. Right now I'm getting leaner and getting dense at 186lb. I get bigger every day though. Its hard to keep your head in the game over the last few years, but I still try to keep focus on my goals.

I recommend that you guys find a private, small gym if possible. The best gym I ever lifted at was in OKC with concrete floors, scary voice heavy metal, chalk tubs, and puke buckets. It was full of competitive body builders and power lifters (1klb squat, and seen a girl dead 700lb). I fucking hate 24-hour fitness with a bunch of posers flexing and shit in the gym. If you're going to pose, put on the bikini and pose like a man, don't check your abs when no one is looking. Most importantly, if you're not putting up any iron, who cares?

[Guest]

those of us who have fast metobolism can't hit cardio daily as it makes us lose too much weight. If I do cardio just twice a week I lose alot of my gains even with eating alot. I shoot for about 3000 calories these days and I'm getting about 1lbs a week. Have gone from 133 to 155 in past couple months and still remain below 10% body fat. It's very hard to maintain tho as my natural weight is about 140. I have to eat a shitload lol.