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Random health and exercise thoughts - Page 2967

post #44491 of 57260
Get enough calories, get enough protein.
post #44492 of 57260

@nicelynice

It looks like a solid routine.

When you get to a certain point, you'll just have to eat more to get stronger. You're still at the level where I think you can gain strength ans some muscle without gaining too much fat. Also, you won't get "huge" just over night, if thats a concern.

 

Keep in the lifts as they are, but add or change this:

 

- DB or BB Lunges for your legs, in 3-5 sets of 8-10 reps. I would add them on workout B, so you'll have two lifts for you legs that day.

- DB or BB incline bench press, in 3-5 sets of 8-10 reps. I would also add these on workout B, so you'll have two lifts for your chest and arms.

- Add another row variation, like DB rows or seated cable rows, to workout A so you'll train the lats both workouts. 3-5 sets of 8-10.

- Increase the reps and lower the weight on flyes. I think 5 reps results in a too heavy weight on flyes for most "beginner" trainees. You could do 3-5 sets of 8-10 reps instead.

- You could also add some direct arm work. Try 3 sets of 8-10 reps of DB or BB bicep curls on one of the days. On the other day, you can do 3 sets of 3-10 reps Lying BB Tricep Extensions behind the head.

 

Try those changes and eat a bit more.

post #44493 of 57260

By the way, the bar is 45 lbs ~(20 kg?)

post #44494 of 57260
Awesome, thank you for the quick advice. I'll try to eat a bit more - protein shake is definitely do-able. And Conceptionist, I really appreciate the list of lifts to try out - definitely stuff I can do in my gym and work into my routine.

I'll lower the weight on the flys and up the reps. It's one of the lifts that I've been having the most trouble with, I start losing form by the end of my workout as my weight goes up and I'm pushing to higher weights just out of frustration.

If I'm going to add lifts slowly, say one more to each workout, should I do direct arm work or another chest/lat lift? My legs are the one area I actually feel that I'm doing pretty well with, my shoulders and upper body are still a bit disproportionally skinny.
Quote:
Originally Posted by KingJulien View Post

By the way, the bar is 45 lbs ~(20 kg?)

Which bar, there are three!! The short one, the long one, and the wavy one (I use the long one)
post #44495 of 57260
Quote:
Originally Posted by nicelynice View Post

Awesome, thank you for the quick advice. I'll try to eat a bit more - protein shake is definitely do-able. And Conceptionist, I really appreciate the list of lifts to try out - definitely stuff I can do in my gym and work into my routine.

I'll lower the weight on the flys and up the reps. It's one of the lifts that I've been having the most trouble with, I start losing form by the end of my workout as my weight goes up and I'm pushing to higher weights just out of frustration.

If I'm going to add lifts slowly, say one more to each workout, should I do direct arm work or another chest/lat lift? My legs are the one area I actually feel that I'm doing pretty well with, my shoulders and upper body are still a bit disproportionally skinny.
Which bar, there are three!! The short one, the long one, and the wavy one (I use the long one)

Is there a scale at the gym? Weigh yourself then weigh yourself with the bar. Or just ask someone there they should know.
post #44496 of 57260
Quote:
Originally Posted by Khayembii Communique View Post

Health question: what's the consensus on smoking one or two cigars a month? Guessing it's not that bad for you.

just don't smoke a pack a day, like I currently do
post #44497 of 57260
Quote:
Originally Posted by nicelynice View Post

Awesome, thank you for the quick advice. I'll try to eat a bit more - protein shake is definitely do-able. And Conceptionist, I really appreciate the list of lifts to try out - definitely stuff I can do in my gym and work into my routine.

I'll lower the weight on the flys and up the reps. It's one of the lifts that I've been having the most trouble with, I start losing form by the end of my workout as my weight goes up and I'm pushing to higher weights just out of frustration.

If I'm going to add lifts slowly, say one more to each workout, should I do direct arm work or another chest/lat lift? My legs are the one area I actually feel that I'm doing pretty well with, my shoulders and upper body are still a bit disproportionally skinny.
Which bar, there are three!! The short one, the long one, and the wavy one (I use the long one)

 

With the flyes, I like to go more for "mind muscle connection" and really feel the chest working rather than just swinging the weights up and down. This is of course applicable to most lifts, but I think its especially important with flyes as you can hurt your shoulder if your stretch it to far back and put too much strain on it. Some people can get away with doing very heavy flyes, but I think these people are more advanced trainees who know what they are doing very well.

 

If you want to introduce the lifts slowly, one by one, start with the compounds and "bang for your buck" lifts that hit more muscle groups. 

So in this case, I would add the lats before the arm work. Lat work will get you some lower back and bicep stimulation but a bicep curl will only hit the bicep, although much more so than a row.

 

The lunges are not meant to be a "mass builder". They're more a prehab and "pump" lift. Being a single leg lift, I find them very good for making sure your legs work equally much so that none if them lags behind and you rely on side leg in squats and deadlifts. They also stretch the front of your hips so your flexibility improves. So adding lunges will most likely not get you much more growth in the legs, they serve another purpose. Do them light and with as good control as possible. You can even start without any weight at all and just focus on keeping your weight over the front foot, so your not pushing up with the back leg.

 

Add all the upper body lifts at once if your upper is lagging. You will def not get overtrained.

post #44498 of 57260
fitness talk in SW&D is like streetwear talk in CM
post #44499 of 57260
Nicelynice you would benefit from gaining a bit of size. That would be awesome, I'd start checking WAYWT again.
post #44500 of 57260
You would start reading WAYWT if the guys were more jacked? So what is stopping you from currently reading it is a lack of muscular men? Strong.
post #44501 of 57260
I just want to see the graceful, soft folds of fabric contrast with their hard, taught bodies
post #44502 of 57260
pretty much, yea.
post #44503 of 57260
Quote:
Originally Posted by GraphicNovelty View Post

I just want to see the graceful, soft folds of fabric contrast with their hard, taught bodies

*no homo*
post #44504 of 57260
Swole WAYWT

"stringer tank, zyzz shorts, romaleos, spray tan after chest day"
"deetz on the straps brah?"
"solid gym bag"
"so tight, lookin so tight"
post #44505 of 57260
I'd just imagined it as jacked people with bicep veins decked out in RO.
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