OK I don't know shit about lifting weights ...

[Recaptimus_Prime360]

im in same situation as t/s, my metabolism is high as hell, think i got an iron deficiency....back when i played ball in high school i would get stronger and defined, but no actual mass occured. im thin now, tryna put some weight on too

Metabolism has no affect on it bruh. I have a fast metabolism too so if anything that shit makes me look a lot more defined where I don't even have to do situps. As you get stronger, you'll naturally grow bigger, just make sure you take 40-50 grams of protein a day, focus on strength, not on image and make sure you have a good routine. Back and biceps go together, chest, shoulders and tri's go together and legs is a muscle of it's own. The key to looking more fit is to do a lot of pullups. I usually bust out 4 sets of 30 like 2-4 times a week and bitches love a defined back and arms.

These niggas inspire me.
=related

bruh, i'm about to hit go hit the gym right now. if this vid doesn't inspire you to keep going, i dunno what will. i got a long ways to go.

 

[Melanin_Enriched]

What gym allows this nigga to leave foot prints on the ceiling? oh wait mexico.

 

[Recaptimus_Prime360]

Lmao @ the disclaimer in the beginning. Niggas said if u ain't gotta the upper body strength to try those exercises, u will TEAR your muscles APART NIGGA! LOL!!

 

[-Vincenzo-]

when it comes to working out, everyone thinks he is an expert...

dont buy into the shit a lot of dudes in here say. just stay consistent, steadily increase your weights, eat proteins/get some protein shakes and then find a plan that works for you.

just cause one plan worked for me, doesnt mean it has to work for you. so just follow these basics everyone agrees on and do the fine tuning yourself, but dont listen to niggas tellin you, you have to do 33.83849 pull-ups and do a handstand afterwards cause thats what i do...

 

[Max.]

I always say ima lift when i go to the gym but than i hoop for 3 hours..i was lifting for like a month n felt like tobey maguire in spideman getn cut

 

[Will Munny]

When I lifted, some weeks I just did a little bit of everything every day. some weeks just focused on a one muscle group. I did abs every time though, and usually a little bit of legs.

 

[R.D.]

make sure you throw in some dumbbell exercises with the bench presses

on another note, how tf do you lift for a hour ?

 

[Melanin_Enriched]

make sure you throw in some dumbbell exercises with the bench presses

on another note, how tf do you lift for a hour ?

Burn out?

 

[R.D.]

make sure you throw in some dumbbell exercises with the bench presses

on another note, how tf do you lift for a hour ?

Burn out?

by the time i do 3 sets mixed with other upper body exercises which at most should take 25 minutes, my upper body is done and its cardio time

 

[Melanin_Enriched]

Good thread, what are y'all thoughts with bench presses that are wired to make sure you don't lose control of the weights. I'm doing 6 sets of 150 and I want to know if i'm getting an ineffective workout because of it.

 

[Melanin_Enriched]

If you're losing control try lowering the weight a little

I stay telling people at the gym when I spot them that repetition is key

I'm not losing control of it. I'm talking about the bench press where the bar is suspended by cables. So all you're doing is bringing it up and down.

Similar to this squat rack

 

[KingJamal]

LOL @ Ronnie Coleman looking like a swole ass Birdman lol

 

[-Vincenzo-]

Good thread, what are y'all thoughts with bench presses that are wired to make sure you don't lose control of the weights. I'm doing 6 sets of 150 and I want to know if i'm getting an ineffective workout because of it.

in my gym at work, we dont have any other. i do 3 sets, 8 reps with 200 already after bein back to the gym for 5 weeks after a 4 months hiatus -> working out with them is definitely less effective, normally you have to balance the weight but they do all that for you, which makes it easier and less intensive

 

[Max.]

@pimpmvp...whats the tuna good for? I know christian bale was on that n apple to lose hela weight.

 

[kAjUn]

when it comes to working out, everyone thinks he is an expert...

dont buy into the shit a lot of dudes in here say. just stay consistent, steadily increase your weights, eat proteins/get some protein shakes and then find a plan that works for you.

just cause one plan worked for me, doesnt mean it has to work for you. so just follow these basics everyone agrees on and do the fine tuning yourself, but dont listen to niggas tellin you, you have to do 33.83849 pull-ups and do a handstand afterwards cause thats what i do...

vincenzo knows what he's talking about

@ ts just experiment with different workouts and see how your body responds

everybody is built/functions differently so you need to know your body

go to bodybuilding.com and look up workouts

but i would recommend getting a pull up bar too

it's very effective also like doubletee said your diet is as important too

read this about how much protein you need http://exercise.about.com/cs/nutrition/a/protein_2.htm

stay consistent(workout atleast 4x's a week i'd say) and you should see some results

 

[SloGGy]

I always say ima lift when i go to the gym but than i hoop for 3 hours..i was lifting for like a month n felt like tobey maguire in spideman getn cut

same problem. when i say i lift for an 'hour' its usually not for the whole hour / half the time im just sitting my ass down somewhere sore or chopping it up with my boy. i keep hearing all this stuff about take protein. take protein. take protein. are yall talking about that powder stuff that comes in a bottle or just specific high protein foods?? what do yall eat?? i don't want to get no damn supplement right now cuz im in a tight spot financially.

 

[tru_m.a.c]

upped.

 

[tru_m.a.c]

Sprinters workout
http://www.simplyshredded.com/crank...percentages-with-high-intensity-training.html

Training Schedule:

You’ll sprint twice a week, and weight-train three days a week. You’ll perform a heavy maintenance session for legs once per week for the six-week cycle.

Monday: Upper body: Horizontal push/pull

Tuesday: Sprints

Wednesday: Rest

Thursday: Legs (alternate quad and ham dominant days)

Friday: Upper Body: Vertical push/pull

Saturday: Sprints

Sunday: Rest

 

[tru_m.a.c]

http://www.bodybuilding.com/fun/chris-london-shed-16-percent-body-fat-got-back-physique.html

Cardio: 30-40 Mins/3-4 Times per Week.

Exercise Routine Rotation: Every 4 Weeks.

Day 1: Chest/Triceps/Abs

Flat Barbell Bench Press: 5 set of 10 reps (last set slow on negative)

Flat Bench Flyes: 5 set of 10 reps

Incline Seated Press: 5 set of 10 reps (drop set on last set)

Superset:

Butterfly: 5 set of 10 reps

Pushups: 5 sets to failure

Dip Machine: 5 set of 10 reps

Cable Pushdowns: 5 set of 10 reps

Close Grip Barbell Bench: 5 set of 10 reps

Superset:

Weighted Dips: 5 set of 10 reps

Pushups: 5 sets to failure

Decline Crunch: 5 sets of 25 reps

Kneeling Cable Crunch: 5 sets to failure

Get A Printable Log Of Chest/Triceps/Abs.

Printable Page PDF Document

Day 2: Biceps/Calves

Standing Dumbbell Curls: 5 set of 10 reps

Seated Cable Curls: 5 set of 10 reps

Machine Preacher Curls: 5 set of 20 reps

Concentration Curls: 5 sets of 10 reps

Superset:

Smith Machine Calf Raises: 5 sets of 10 reps

Standing Calf Raises: 5 sets of 10 reps

Seated Calf Raises: 5 sets of 10 reps

Leg Press Calf Raise: 5 sets to failure

Get A Printable Log Of Biceps/Calves.

Printable Page PDF Document

Day 3: Quads/Abs

Barbell Squats: 10 set of 10 reps

Hanging Leg Raises: 5 sets to failure

Decline Crunch: 5 sets of 25 reps

Get A Printable Log Of Quads/Abs.

Printable Page PDF Document

Day 4: Back/Hamstrings

Close-Grip Lat Pulldowns: 5 set of 10 reps

Seated Row: 5 set of 10 reps

One Arm Dumbbell Row: 5 set of 10 reps

Pullovers: 5 sets of 20 reps

Rear Delts Raise: 5 sets to failure

Hamstring Curls: 5 sets of 20 reps

Get A Printable Log Of Back/Hamstrings.

Printable Page PDF Document

Day 5: Shoulders/Abs

Seated Shoulder Press: 5 set of 10 reps

Seated Dumbbell Press: 5 set of 10 reps

Side Lateral Dumbbell Raises: 5 set of 10 reps

Cable Crossovers: 5 sets of 20 reps

Hanging Leg Raises: 5 sets to failure

Decline Crunch: 5 sets of 25 reps

Get A Printable Log Of Shoulders/Abs.

Printable Page PDF Document

Day 6: Rest

Day 7: Quads

Leg Press: 10 set of 10 reps

Seated Leg Extensions: 5 set of 10 reps

 

[tru_m.a.c]

5mn jog prep

Then progress through each of the three main exercises as follows: First use just the bar for 5 reps. Next, add 15-20% of the weight you plan to lift and do 4 reps. Continue to add 15-20% more weight on subsequent sets but perform one fewer rep each time: 15-20% 5 reps, 30-40% 4 reps, 45-60% 3 reps, 60-75% 2 reps, 90% 1 rep

For the rest of the exercises, perform one warm up set of five reps using 75% of the weight you plan to lift.

Day 1:

Exercise - set x rep

Squat 3x5

Bench 3x5

Dead lift 2x5

Dumbell incline 1x8

One arm bent over dumbbell row 1x8

Plank 2x30secs

Day 3

Squat 3x5

Bench 3x5

Dead lift 2x5

Pull up 1x8

Standing dumbbell overhead press 1x8

Standing barbell curl 1x8

Day 5

Squat 3x5

Bench 3x5

Dead lift 2x5

Overhead squat 1x8

romanian deadlift 1x8

Side plank 2x30secs