I want to pump me up!

[basslogic4003]

Ok, so for my birthday my girlfriend got me a membership to the gym. I've been complaining that two years ago at this time I was in much better shape, but due to the excessively busy tour schedule, couldn't stick with the gym membership. She listened, and got me a membership, cause she rules I was in much better shape, but a lot of what I did was through trial and error, I was wondering if any of you could point me in the right direction for a good real-world workout routine, or any advice, anything! I'm not looking to drop pounds, if anything, I'm looking to put some on, haha. Any help is greatly appreciated, thanks guys and gals!

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[Yungair23]

Even though your not looking to drop weight cardio/areboic is great for you. I have been trying to do 1hr a day of running, usually in 1 hour i can get 5 miles in. My heart and whole body feels great and im still 20 pounds over my weight b.c i still eat about 3,000 calories a day.

For building muscle (the running really works your legs), i cant give you a suggestion as i use a bowflex....

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[SoberGuy]

I stick with working out groups of muscles, just varying the routines and what I do. For example, one day is chest and triceps. That's usually lots of bench work, including incline, decline, and flat, along with various excerises to target the triceps, including dips. Then another day is back and biceps, which is your typical curls, pull downs, etc. Then legs and shoulders, with various lifts and upright rows. Add a day just for cardio, like running, swimming, etc., and you've got a decent four day a week workout. Should be able to squeeze that into your schedule. Try to find someone to go with or workout with. I found it works better when you have others to push you, and you're less inclined to miss a day, as you don't want to disappoint anyone.

[tjhammerhead]

If you are just wanting to get back into shape.....simple compound movements 3 times per week for the fist 2 months. Bench, Rows, Pull Ups, Military Press, Deadlift, Squat, Stiff Legged Dead Lifts, etc.. Alternate days do 30 minutes of moderately high aerobics. Preferably high intensity interval training.

If you are training for BJJ or MMA performance then it will be significantly different and you would need to PM me for the workout I put most of the fighters I train on.

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[danktat]

start here

http://redtailboa.net/forums/just-ta...t=bodybuilding

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[danktat]

H.I.T. is Killer for cutting and for stamina....MUCH better than the old school method of a constant, moderately high, heart rate kind of aerobic work. IMO

	In My Opinon IMO = In My Opinion and IMHO = In My Honest Opinion

[MED04]

Usually gyms offer a "complimentary" PT session. Could you take advantage of that and make sure to take really good notes???

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[dball]

When I graduated high school I was 155lbs @ 5-11. Benched 200 did not squat or DL. When I started squatting a couple years ago I could barely squat 200 and when I started deadlifting I could barely DL 200.

Now I am 23, 253 lbs, do not do 1 rm's but have squatted 500lbs for a double, benched 340 for 4 reps (with a bum shoulder) and dl 515. I am not into powerlifting these are just some numbers I have done on days when I felt good.

I am really into bodybuilding, have been my whole life. I just started a diet today actually to lean out. Its about time too, I have been bulking for some time now and injuries have been nagging me so its time to drop weight for a bit.

Getting big is easy and is wrapped up in one word......food. Lifting doesn't make you big. Matter of fact it is catabolic. What you do outside the gym is what makes you grow.....Food and sleep. Eat, alot. I can't emphasize that enough to you.

My diet is, well was up till today..

Meal 1- 10 egg white/3 turkey sausage links/bowl of oatmeal/ 4 flax oil caps

Meal 2- 1 pint of FF cottage cheese/ couple handfuls granola/apple or banana

Meal 3- 2 chix breasts/2 cups brown rice/ 2cups broccoli/1cup yogurt/4 flax oil caps

Meal 4- preworkout shake and sometimes a whole wheat bagel

post workout some fast acting carbs w/ my aminos

Meal 5-10 egg whites/ 3 turkey sausage links/ bowl of oatmeal/ 4 flax oil caps

Meal 6- 2 chix breasts / 2 cups pasta/ some asparagus

Meal 7- shake

**Throughout the day if the opportunity comes to eat a candy bar or drink a can of pop I always do. The more calories the better. I feel like I am always eating or snacking ( I usually am) but it works.

[dball]

As for running. Boooo that is a no no for preserving muscle tissue. Even bodybuilders on mass quantities of AAS do not run. Don't run!

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[danktat]

LOL...Why did you have to bring up cutting.....It IS about time for me as well (actually it is past time by about 4 weeks...lol). Dieting sucks but it is almost "tank top season"

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[dball]

Originally Posted by danktat

LOL...Why did you have to bring up cutting.....It IS about time for me as well (actually it is past time by about 4 weeks...lol). Dieting sucks but it is almost "tank top season"

I actually was supposed to start last monday. I did and tuesday morning I woke up with an awesome stomach bug. I could not eat anything tuesday and wednesday. Thursday I got a couple of little tiny meals in. It sucked. So by Friday I figured I would just start all over again monday (today). Going strong at about what 10 hours in lol.



Basslogic, one other thing I wanted to mention was this. Most guys at the gym are going to get you doing the things you want to do like bi's tri's and chest. Please listen to years of learning I have had to go through to figure this stuff out. Squat, bench, and deadlift. These should be the core to your workout and will make everything else fall into place bodybuilder powerlifter whatever. When you squat find some good powerlifters to show you how to do it right. If you need to I can tell you on here how to do it right as not to hurt yourself. I learned from an all natural powerlifter who learned from louie simmons himself and currently I train with world record holder Mike Cartinian and another young guy who both have over 900 lb squats.

[basslogic4003]

Originally Posted by dball

I actually was supposed to start last monday. I did and tuesday morning I woke up with an awesome stomach bug. I could not eat anything tuesday and wednesday. Thursday I got a couple of little tiny meals in. It sucked. So by Friday I figured I would just start all over again monday (today). Going strong at about what 10 hours in lol.
Basslogic, one other thing I wanted to mention was this. Most guys at the gym are going to get you doing the things you want to do like bi's tri's and chest. Please listen to years of learning I have had to go through to figure this stuff out. Squat, bench, and deadlift. These should be the core to your workout and will make everything else fall into place bodybuilder powerlifter whatever. When you squat find some good powerlifters to show you how to do it right. If you need to I can tell you on here how to do it right as not to hurt yourself. I learned from an all natural powerlifter who learned from louie simmons himself and currently I train with world record holder Mike Cartinian and another young guy who both have over 900 lb squats.

If you wouldn't mind actually, I was gonna ask you if you could point me in the right direction for proper squats and deadlifts.

Thanks a million to everybody for their responses, you all rock

I get my cardio several times a week on stage, we put on an acrobatic, fast moving show

Thanks again, keep 'em coming!

[sarecho7280]

bodybuilding.com is a great forum and has a wealth of knowledge with pictures on technique and everything.

in addition to what sober guys said, to save time, you can pair up opposites to let you rest one thing while working out another.

for instance, do a set of curls then immediately do a set of tricep extensions then rest 30 seconds or so.

if you do that and pair everything up with its opposite, you'll get a great workout in 45 minutes to an hour and you will see results quickly. you can get a lot done too.

i can muster about 3 days a week to actually do something so i have to make the most of it and this has worked for me, although i've been lazy this winter on my HIIT

also, bench pressing and squatting will actually stimulate your body to produce more testosterone, which will aid in the build up of everything else. those are usually the 2 things people skimp on the most because they're so taxing. i do those first on their respective days to get them out of the way since i personally hate them the most too.

but rest is what people never get enough of anymore. working out is simply tearing down the muscles and they don't get stronger while you workout but while you rest. rebuilding them is as important as tearing them down.

for MOST people, 3 days a week is PLENTY. my brother is a freak and can work out on a 4 day cycle, almost as if he was on steroids, but that's not normal. when i kept up with him, i did no better than i do now but i was spending more time in the gym. just a lose-lose situation.

good luck.

[dball]

Originally Posted by basslogic4003

If you wouldn't mind actually, I was gonna ask you if you could point me in the right direction for proper squats and deadlifts.

Here is a video of one of the guys I train with. His name is Mike Cartinian. This video is of him at the Arnold Classic last month in which he broke the world record in the 198 lb weight class.

YouTube - World Class Powerlifter Mike Cartinian

He demonstrates perfect form in his lifts.

As you see when you watch him squat there are a few key things to remember when squatting.

1- Get the bar down on your back. The lower on your back the better. It will help with #2.

2- Keep that natural curve to your back. DO NOT let your butt come up faster than your upper body or you will be pulling it up with your back. That is risky. We have all done it before going a little to heavy but that is not good form and again ins risky.

3-Keep your head up. Always. Find a fixed point on the wall and keep your eyes there the whole time. Do not watch yourself in the mirror.

4- Throughout the movement. Push your knees outward. It will almost feel like you are going to roll your ankles outward. Do not bring your knees inward. This is the most common mistake in the squat. Say goodbye to your knees if you do this with too heavy of weight. I have seen disgusting blowouts from doing this.

Now when you first start the movement the very first thing you do is push your butt back. If you have to grab a bench and stick it behind you so far back that you really cannot reach it but try the whole way down to make your butt touch the bench. Mean while keep those knees out. In the video Mike does a more narrow stance than most guys. Go a little wider than that I would say at least a couple inches wider than shoulder width. During the descent your torso will keep going forward until your reach roughly a 45 degree angle. Once you hit that point do not keep bending forward. You then will be using a lot of your back on the way back up. Again always push your knees out. It feels weird yes but it works. Trust me. And you do not have to got butt to the floor like alot of guys suggest. Your legs will grow regardless.

[basslogic4003]

Originally Posted by dball

Here is a video of one of the guys I train with. His name is Mike Cartinian. This video is of him at the Arnold Classic last month in which he broke the world record in the 198 lb weight class.
YouTube - World Class Powerlifter Mike Cartinian
He demonstrates perfect form in his lifts.
As you see when you watch him squat there are a few key things to remember when squatting.
1- Get the bar down on your back. The lower on your back the better. It will help with #2.
2- Keep that natural curve to your back. DO NOT let your butt come up faster than your upper body or you will be pulling it up with your back. That is risky. We have all done it before going a little to heavy but that is not good form and again ins risky.
3-Keep your head up. Always. Find a fixed point on the wall and keep your eyes there the whole time. Do not watch yourself in the mirror.
4- Throughout the movement. Push your knees outward. It will almost feel like you are going to roll your ankles outward. Do not bring your knees inward. This is the most common mistake in the squat. Say goodbye to your knees if you do this with too heavy of weight. I have seen disgusting blowouts from doing this.
Now when you first start the movement the very first thing you do is push your butt back. If you have to grab a bench and stick it behind you so far back that you really cannot reach it but try the whole way down to make your butt touch the bench. Mean while keep those knees out. In the video Mike does a more narrow stance than most guys. Go a little wider than that I would say at least a couple inches wider than shoulder width. During the descent your torso will keep going forward until your reach roughly a 45 degree angle. Once you hit that point do not keep bending forward. You then will be using a lot of your back on the way back up. Again always push your knees out. It feels weird yes but it works. Trust me. And you do not have to got butt to the floor like alot of guys suggest. Your legs will grow regardless.

Brilliant man, can't thank you enough

[dball]

Have said it before and will again. BB.com is not a very good forum. I actually despise that place. It is full of arrogant little 125lb 14 yr olds that do nothing to benefit anyone, not even themselves. There are much better forums out there. I stick to one small forum where the members know what they are doing. And the owner has a temper and does no tolerate alot of trash talking. The guy is a monster and so is everyone else on his staff. They have alot of world class powerlifters there as well.

If you like the big boards Bodybuilding Forum - Supplement Review - Anabolicminds.com is probably one of the better ones. I am a member but do not post there anymore. Under a different s/n too.

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[basslogic4003]

What kind of supplements would you recommend? I'm not looking to drop a million bucks at the supplement place, but just a bare minimum regimen, if any at all. I do the multivitamin, obviously lotsa protein and complex carbs, and when I used to work out I took Creatine. Would you suggest I continue with creatine?

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[dball]

Basslogic I am more than willing to give you help anywhere yo need it. Let me know if you need any other tips on anything. Full of all kinds of useless knowledge in the area lol.

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[dball]

Originally Posted by basslogic4003

What kind of supplements would you recommend? I'm not looking to drop a million bucks at the supplement place, but just a bare minimum regimen, if any at all. I do the multivitamin, obviously lotsa protein and complex carbs, and when I used to work out I took Creatine. Would you suggest I continue with creatine?

Sure. My creatine supp right now is Universal animal Pump. It is creatine/no2 combo and is pretty good stuff. I have heard lots of good feedback on NO-explode as well.

Home at DPS Nutrition - The Nation's leader in Discount Nutrition is where I buy supps

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[sarecho7280]

Originally Posted by basslogic4003

What kind of supplements would you recommend? I'm not looking to drop a million bucks at the supplement place, but just a bare minimum regimen, if any at all. I do the multivitamin, obviously lotsa protein and complex carbs, and when I used to work out I took Creatine. Would you suggest I continue with creatine?

i'd stick with what made you FEEL good. if you feel good in the gym, you'll get more done. MOST of the supplements aren't worth it. they don't tell you that when you take multivitamins that MOST of it simply isn't absorbed.

i've tried most everything and i did the best with some l-glutamine powder, animal stack (probably rough on some part of your body but it made me wanna work my butt off in the gym and that's all i utilized it for), and a good diet.

a good protein shake is beneficial but most of those are subpar too. whey protein isolate is what i'd look for just as a protein snack shake basically.

everyone will tell you something different and when you realize that and just learn for yourself, you'll be better off. between the body types, mental differences, injuries, commitment level, etc, YOU are the only one who'll figure out what works best for you.

i'd just eat right (hardest thing on earth to do, the states are FULL of horrible food choices everywhere), get 8-10 hours of rest a night and go hard when i'm in the gym. just read up and modify things to fit what you're feeling.

my problems have been a bad neck that hinders squatting and dips along with lack of motivation and lack of time. i've got my routine down so that it works great for me.

just work hard and be patient. working out while sore is also pointless. for some people, they require about 7-10 days to recover enough to work out again. if you're working out while sore, then your muscles are only partially repairing.

look at it like this. if you have a brick wall you're building one row at a time and you can't add another row until you tear it all down first, then you wouldn't tear it completely down, build it up about halfway and then tear it down again would you? you'd still only be able to do so much the next time and you'd have wasted a bunch of energy

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