[.:bHd:.]

Originally Posted by Turbo>NA

I can probbaly get the chest and body. But just look at those arms and shoulders. I need the gym and the free-weights and machines for that.

Mines the complete opposite.. I can get the arms and shoulders but no way will i ever get the chest or abs.

I got a question.. Do any of you guys take a week off lets say from a 3-week work out? I'm thinking of taking every 4th week off and just doing cardio and may be muscles that I usually don't work on. (Forearms, lower back etc..)

[wwjbd24]

quick q,
how do you guys determine when to bulk and when to cut? im having trouble deciding
im 135lbs (lol) but small but i hate that i still have a pouch of fat and a bit of man-boobishness going on but i hateeeeee it!
thanks

[josephr25]

Originally Posted by .:bHd:.

Mines the complete opposite.. I can get the arms and shoulders but no way will i ever get the chest or abs.

I got a question.. Do any of you guys take a week off lets say from a 3-week work out? I'm thinking of taking every 4th week off and just doing cardio and may be muscles that I usually don't work on. (Forearms, lower back etc..)

I don't. But MW2 and the common cold have cut into my gym time. I workout three days a week and try to do compound exercises each time.

[oldaccount]

Originally Posted by wwjbd24

quick q,
how do you guys determine when to bulk and when to cut? im having trouble deciding
im 135lbs (lol) but small but i hate that i still have a pouch of fat and a bit of man-boobishness going on but i hateeeeee it!
thanks

Lyle mcdonald generally recommends 10-15% bodyfat as the optimal mass/strength gaining range. Any leaner and performance can suffer, any fatter is largely unbeneficial.

So diet down to 10%, bulk to 15%, repeat.

In order to be man-sexy, most people need to be below 10%, though.

[wwjbd24]

Originally Posted by Suareezay

Lyle mcdonald generally recommends 10-15% bodyfat as the optimal mass/strength gaining range. Any leaner and performance can suffer, any fatter is largely unbeneficial.

So diet down to 10%, bulk to 15%, repeat.

In order to be man-sexy, most people need to be below 10%, though.

what's the most accurate way to assess body fat %?

[Turbo>NA]

Originally Posted by dpwr

that's a bad schedule, this would be better
day1 chest/legs
day2 off
day3 bi's/tri's
day4 cardio/abs
day5 sholders/back

Day 6, 7?

How come this workout schedule is the most popular one? Everyone here is doing this workout..

And how come bi's and tri's are once a week from this schedule? Is it because the the other workouts including your bi's and tri's also?

[Couch]

Originally Posted by Turbo>NA

Day 6, 7?

How come this workout schedule is the most popular one? Everyone here is doing this workout..

And how come bi's and tri's are once a week from this schedule? Is it because the the other workouts including your bi's and tri's also?

IMO, bi's and tri's shouldn't be worked on the same day.

My schedule is like this:

Monday - Cardio/Abs
Tuesday - Back/Bi's
Wednesday - Legs/Abs/Cardio
Thursday - Shoulders/Tris
Friday - Chest/Cardio (sometimes i will do 1 or 2 bicep excercises)

Of course these days aren't set in stone. The combo usually stays the same, but days get changed around. When I knew nothing i thought 1 day/week per body part didn't work. But I was way wrong and i noticed the greatest change immediately.

Because triceps make your arms appear larger i do way more work on them than my bi's.

[Turbo>NA]

Originally Posted by Couch

IMO, bi's and tri's shouldn't be worked on the same day.

My schedule is like this:

Monday - Cardio/Abs
Tuesday - Back/Bi's
Wednesday - Legs/Abs/Cardio
Thursday - Shoulders/Tris
Friday - Chest/Cardio (sometimes i will do 1 or 2 bicep excercises)

Of course these days aren't set in stone. The combo usually stays the same, but days get changed around. When I knew nothing i thought 1 day/week per body part didn't work. But I was way wrong and i noticed the greatest change immediately.

Because triceps make your arms appear larger i do way more work on them than my bi's.

I dont get it? Your saying working on one body part a week is good or weak?

[Couch]

Originally Posted by Turbo>NA

I dont get it? Your saying working on one body part a week is good or weak?

It's a good thing.

[oldaccount]

Originally Posted by Turbo>NA

I dont get it? Your saying working on one body part a week is good or weak?

Dude, go here, read all the articles. Better information than the vast majority of what you'll get from a bunch of strangers on a car forum.

http://www.bodyrecomposition.com/articles

[Delta0311]

Originally Posted by Suareezay

Dude, go here, read all the articles. Better information than the vast majority of what you'll get by a bunch of strangers on a car forum.

http://www.bodyrecomposition.com/articles

I wouldn't say all that.. Some of us here talk the talk and walk the walk. Not to mention have years of experience in weightlfiting. Alhtough weightlifting is not a sport that can be mastered, I still learn new things all the time.

[Delta0311]

my workout
chest/forearms
legs
off
back\biceps
shoulders\triceps


I dont do abs ever they get plent of work during most of your work out routines. To get my summer abs I just diet. That's the real trick to abs, it's all about your diet. Doing 100s of crunches wont do shit. Genetics also do play a roll.

[aragorn764]

Great read, thank Delta

[Delta0311]

Originally Posted by .:bHd:.

Mines the complete opposite.. I can get the arms and shoulders but no way will i ever get the chest or abs.

I got a question.. Do any of you guys take a week off lets say from a 3-week work out? I'm thinking of taking every 4th week off and just doing cardio and may be muscles that I usually don't work on. (Forearms, lower back etc..)

Time off is a very good thing. Normally I lift for 12/wks on and then I take 2wks off. During my off time I make sure that my diet is up to par. Those to weeks let my body recover and are a freaking life saver for my joints. Once I go back in my body gets shocked pretty quickly by my workouts. Time off is also a great way to keep your body from getting used to your routines.

[oldaccount]

Originally Posted by Delta0311

I wouldn't say all that.. Some of us here talk the talk and walk the walk. Not to mention have years of experience in weightlfiting. Alhtough weightlifting is not a sport that can be mastered, I still learn new things all the time.

Sure, there are plenty of knowledgable people out there, but how is some noob going to distinguish the good info from the retarded? I'd also prefer to actually learn something, and understand why it is I do what I do instead of because "some dude online said so."

"years of weightlifting experience" are irrelevant if you're doing everything wrong, which seems to be the case with the vast majority of the recreational training population.

[Couch]

Originally Posted by Delta0311

my workout
chest/forearms
legs
off
back\biceps
shoulders\triceps


I dont do abs ever they get plent of work during most of your work out routines. To get my summer abs I just diet. That's the real trick to abs, it's all about your diet. Doing 100s of crunches wont do shit. Genetics also do play a roll.

You can't say crunches aren't going to do shit. How can you actually believe that?

Of course diet is key to having your abs show, but working abs makes them grow just like anything else.

[Delta0311]

Originally Posted by Couch

You can't say crunches aren't going to do shit. How can you actually believe that?

Of course diet is key to having your abs show, but working abs makes them grow just like anything else.

No it does not. I was in the USMC and have done more situps, pull-ups, and push-ups than I can count. It what you say is true then my lats would be so fucking big that I would be able to fly every time I spread them and my chest would be in the EE territory. Your body quickly adapts to exercies in which it only has to supports its own body weight. Know any bodybuilders that got huge without weights? Yes your abs do grow if the exercies you do have some resistance to them.

[Delta0311]

Originally Posted by Suareezay

Sure, there are plenty of knowledgable people out there, but how is some noob going to distinguish the good info from the retarded? I'd also prefer to actually learn something, and understand why it is I do what I do instead of because "some dude online said so."

"years of weightlifting experience" are irrelevant if you're doing everything wrong, which seems to be the case with the vast majority of the recreational training population.

This is why you have to customize your workout like you would you car. Just because the exercise works for one guy does not mean it will work for you. I spent years just trying to develop some routines that I know work for me.

If you notice the gym is like a tribal community. You got our "alpha's" and your followers. Now if you notice the "alpha" is always the bigger guy while the followers can never quite keep up. The reason for this is that the "alpha" is doing a routine that suits his body while the followers are just mindless drones, quick to copy what ever he does. What they don't realize is that the workout he's doing is probably not customized to their needs. This is one of the main reasons why most people can't grow; diet aside I mean.

Personaly when it comes to the gym I think the lone wolf mentality works best.

[all8up]

Originally Posted by Couch

You can't say crunches aren't going to do shit. How can you actually believe that?

Of course diet is key to having your abs show, but working abs makes them grow just like anything else.

Technically a barbell squat and deadlift hit your core harder than any crunch, situp,etc. Now if you don't do those types of lifts then you may have a justification (a flawed one) to do direct ab work.

[Couch]

Originally Posted by all8up

Technically a barbell squat and deadlift hit your core harder than any crunch, situp,etc. Now if you don't do those types of lifts then you may have a justification (a flawed one) to do direct ab work.

I wasn't taking anything away from those at all. Maybe i notice more change in my abs b/c i don't work them regularly.

And as has been pointed out everyones genetics are different, what works for one doesn't for another. I've seen plenty of people work their legs hard as hell and it looks like they only work upper body.

Delta, just misunderstood. I wasn't talking about just body weight crunches. Thank you for serving!

[all8up]

Originally Posted by Couch

I wasn't taking anything away from those at all. Maybe i notice more change in my abs b/c i don't work them regularly.

And as has been pointed out everyones genetics are different, what works for one doesn't for another. I've seen plenty of people work their legs hard as hell and it looks like they only work upper body.

Delta, just misunderstood. I wasn't talking about just body weight crunches. Thank you for serving!

I just re-read my posting. I hope that was not received as something harsh. I mistook what you said as if crunches were that beneficial to ab development.

[oldaccount]

Originally Posted by Delta0311

This is why you have to customize your workout like you would you car. Just because the exercise works for one guy does not mean it will work for you. I spent years just trying to develop some routines that I know work for me.

If you notice the gym is like a tribal community. You got our "alpha's" and your followers. Now if you notice the "alpha" is always the bigger guy while the followers can never quite keep up. The reason for this is that the "alpha" is doing a routine that suits his body while the followers are just mindless drones, quick to copy what ever he does. What they don't realize is that the workout he's doing is probably not customized to their needs. This is one of the main reasons why most people can't grow; diet aside I mean.

Personaly when it comes to the gym I think the lone wolf mentality works best.

You can usually tell how full of shit someone is as soon as they start with the car analogies.

Did you mean to quote me on this, because this is entirely irrelevant to my last post. Its also retarded.

Sure, different approaches work slightly better for certain people (insulin resistant people do better on low carbs, while insulin sensitive people do better on higher carbs, shit like that) but people are not beautiful and unique snowflakes who must find the one magical formula that works for them. Theres shit that works, and shit that doesnt. The 'alphas' youre referring to have good genetics and/or are on drugs and will excel regardless of what they do. There are others with shitty genetics who will generally get the same shitty results regardless of what they do. Its not a matter of 'holy fuck I was doing 4 sets of barbell curls when i should have been doing 5, now zomg Im so jacked.'

I dont know what kind of gym you go to, but my gym is not a tribal community. People come, do their shit, and leave.