creatine work its magic

[mase]

thanks for explaining mase.

at the mo i do bicep curls in 3 sets of 10. each time uping the weight. say 10 @ 26kg, 10 @27kg, 10@ 27.5

is that a good way to do it or am i being a muppet? oh an it is on free weights

charlie

wat u are doin there is virtually pyramid training

wat are your goals tho? i mean wat are u after? more size, to get stronger, a bit of denefition?

 

[Luke]

wat u will find is that your body fat percentage has gone down as well! and people dont usually have a strick weight, they have a range of about 3-4lbs dependin on what they have eaten / drunk etc. etc.

a new prog would be a good start as well, you plateau cause your body has gotten used to the exercise, so u need to do new things to suprise it and work it in different ways again!

Ordered that stuff you said in dutch chocolate SupplementSaver didnt have choc mint

As for shocking the body, i dont think theres much left that i can do to shock it now. My usual bicep routine is preacher curls - x 3 increasing weight each time and staying with 8 to 10 reps, hammerhead strength curls (or whatever its called) the same, normal flies using "Z" bar (taking taking 2 stops at every 45 degree angle and holding for 2 seconds) - x3 same weight 10 reps, but using wide grip then middle grip then narrow grip. <-- Those hurt Also use the crossover machine to work biceps @ around 2 sets of 10.

Think i may have to go back to using the normal flies with freeweights, and try the nasty hold one arm at 90 degrees whilst doing 10 reps on the other, then swapping arms over straight away.

 

[mase]

do u train your triceps on the same day?

my arm routine.....
8 reps close grip pull up, super set with 8 reps of tricep dips x3
6 reps alternate dumbell curls, super set with 6 reps tricep kickbacks x3
12 reps hammer curls, super set with 12 reps tricep pull downs x3
bicep curls with EZ bar 21's, super set with tricep extensions 21's x3

decline ab curls 3 sets of 15
hanging leg raises 3 sets of 15

 

[mase]

Think i may have to go back to using the normal flies with freeweights, and try the nasty hold one arm at 90 degrees whilst doing 10 reps on the other, then swapping arms over straight away.

that is an awesome exercise to do right at the end of your programme!!!

same sort of level as 21's, they are also beasty! :devil:

 

[Luke]

do u train your triceps on the same day?

my arm routine.....
8 reps close grip pull up, super set with 8 reps of tricep dips x3
6 reps alternate dumbell curls, super set with 6 reps tricep kickbacks x3
12 reps hammer curls, super set with 12 reps tricep pull downs x3
bicep curls with EZ bar 21's, super set with tricep extensions 21's x3

decline ab curls 3 sets of 15
hanging leg raises 3 sets of 15

I do splits and generally work on the same areas. So i do chest/triceps/shoulders + abs on one day, and biceps/back/legs + abs on the other as i generally i can only get there twice a week. I'll also do a couple of miles on the treadmill afterwards. I leave at least day inbetween each gym day, but do at least a mile on my own treadmill on non gym days with some light ab and muscle work.

 

[mase]

I do splits and generally work on the same areas. So i do chest/triceps/shoulders + abs on one day, and biceps/back/legs + abs on the other as i generally i can only get there twice a week. I'll also do a couple of miles on the treadmill afterwards. I leave at least day inbetween each gym day, but do at least a mile on my own treadmill on non gym days with some light ab and muscle work.

yea that is a good 2 day split..

i do a 3 day split, arms 1 day, chest and back another, then shoulder and legs on the third.

and just use my football as my CV cause i hate running, get well bored, 500m warm up on the row and i am good to go!

 

[Luke]

i hate running, get well bored

Good old neighbours on subtitles does the trick for me

 

[charlieboy]

wat u are doin there is virtually pyramid training

wat are your goals tho? i mean wat are u after? more size, to get stronger, a bit of denefition?

i am quite a skinny iccle boy lol, am only bout 5' 8" (ish) an a weight 9 1/2 stone. just wanting more size so i look "bigger" im doing situps and things too and my tummy is lokoing pretty defined (ded proud of my tum)

also mase what could i do with frree weights for my pecs?

how about a fitness section on the forum, moderated by mase?! being as hes helping everyone at the mo lol

thanks mase for your info/help,champion!!

charlie

 

[Luke]

i am quite a skinny iccle boy lol, am only bout 5' 8" (ish) an a weight 9 1/2 stone. just wanting more size so i look "bigger" im doing situps and things too and my tummy is lokoing pretty defined (ded proud of my tum)

also mase what could i do with frree weights for my pecs?

how about a fitness section on the forum, moderated by mase?! being as hes helping everyone at the mo lol

thanks mase for your info/help,champion!!

charlie

Flies would be good with free weights

 

[charlieboy]

would need to lie on a bench tho wouldnt i luke?

charlie

 

[mase]

would need to lie on a bench tho wouldnt i luke?

charlie

there is nothin better for buildin a chest than dumbell bench press.

see link for example http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

also do some lat pull downs, http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

startin off, do 3 sets of 8 reps on each exercise, making sure u hit "failure" at the 8th rep, meaning u cant do another rep!!!

 

[mase]

thanks mase for your info/help,champion!!

charlie

dont worry man, i get paid to do this all day so its all good!

i knew that HND in sports science would com in handy 1 day

 

[charlieboy]

cool thanks mase. i have now got to resort to doing my weights at home (going to steal all my bros weights now ) this is due to gettin a cinq. which if all goes to plan should be before my 19th bday

charlie

 

[dillinger39]

all the upper body exercises i do seem to go straight to my pecs

there getting bigger and bigger and my tum is getting flatter and flatter. but there is no sign of a six pack or even a four pack.

and all me leg exercises goes to me quads.

my legs are proper strong now but me upper body strength is pitiful.

 

[polecat]

Just found this, good thread

I'm just getting back into training after passing through yet another mid life crisis
I've lost 3 stone since march but was shocked to find that as the fat came off it revealed that my muscle mass had gone down loads since I was fit before.
I'm currently working to get my fat down to about 20% then i'm switching from toning sets to mass building sets.

I've currently got a bike in the front room, (cv & tv , after all the heart muscle has to support all the other muscles) and a weight bench in the back room.
Currently on 3 split workouts a week, moving to 4 when I start building again.

Got to be careful on quads though as I have a ruptured ACL and if they get too big they pull my leg apart. Means I have to do a lot of hamstring work .

 

[charlieboy]

dillinger, when you do sit up try : as you 'sit-up' twist to the right,then left, then lower yourself back down (or an alternate way, lay with your legs bent to one side {flat on the floor} and sit up. do each side indiviudualy (sp?)) laying with legs to the side is how i do it as i find it wrks the left and right of my abs.

for your lower abs lay on your back and raise your legs, keeping you back flat tot he floor.

then there crunchs which work all your abs, you simply do a sit-up and raise your knees to your chest as you situp.

HTH

charlie

 

[dillinger39]

aren't crunches bad for you? (mase). plus i have to take it easy with my abs (medical reasons).

i love running though (i do between 3k and 4k at the gym) and the rowing machine i can go on that for a good forty minutes to an hour. Getting to around 5000+ metres in half an hour

 

[mase]

there getting bigger and bigger and my tum is getting flatter and flatter. but there is no sign of a six pack or even a four pack.

u need less then 8% body fat to c a full six pack... mine is down at about 9% and i still only have 4!!!

 

[mase]

aren't crunches bad for you? (mase). plus i have to take it easy with my abs (medical reasons).

i love running though (i do between 3k and 4k at the gym) and the rowing machine i can go on that for a good forty minutes to an hour. Getting to around 5000+ metres in half an hour

crunches done with good form are good for u, anythin done with bad form can be bad for u! u have to make sure u do a small range of motion, and not swingin your arms to get u up, stick your hands on your temples,lie flat on your back with your knees bent and feet flat, very slowly sit up as far as u can... once u stop u have reached your range of motion and dont need to go any higher than that!!

the reason u arent gettin bigger is cause u are burnin way way too many calories running!!! if u want to get bigger u need to take on as many calories as possible to feed your muscle growth, not burn them all off running!

if u are only goal is size and strength, stop running, do a 5min warm up then hit the big weights!!!

 

[carlos1981]

i used to live in the gym - 5 times a week, weekends off, and took creatine, which worked for me, i was physically able to do 5 weeks workout in one week (Never did, just knew i could) when i was on loading phase.

Need to get back to the gym though, missing my strength.

For those who don't put on weight, i usedto be the same when i was younger, after i hit 18, it all started to come on, now havent been the gym in 2 years, need to get back and loose the gut!!!

If your gym is like ours, some people will let you join in, thats how i built up. I've been 5 foot 6 for the last 10 years so i know i'm not getting taller but before i joined with the other guys i was about 8 stone, these guys got me to 11 stone benching 100kg!! In saying that they were all bouncers and pushed each other to the limits.

At the end of the day, different things work for different people, you just gotta keep trying to find your best way.