Yeah whey protein is good, but that weight gainer crap sucks,imo.
And as far a the ratio of protein in grams and body weight I thought it was 1 gram for every 2 pnds. I have whey protein and I'm pretty sure it suggests that ratio on the back of the package. If I'm wrong I'm sorry but I thought that's what was written. And again I said at least that much.
__________________ Listen, boy. Have you ever had your scrotum pulled off by a mountain goat and seen him sell it on eBay a day later?
Its quite clear that everyone has their own workouts. Just doing something with some kind of regularity will work. Changing the level of intensity will affect how fit you get exactly.
True enough but right and wrong ways exist to train and supplement. These are governed by age, disposable income, time, knowledge, will and risk both to health and in terms of legality. The last to points are particularly intended for those that are taking illegal supplements.
Perhaps given the different aims and goals encompassed by the terms in the title.
__________________ "Darth Vader ripped my shirt, so I killed him!" -James T. Kirk
Gender: Male Location: Kicking pigs out of the screen.
Here is a basic runthrough of what I do, and I'll try to remember everything. Anything that has no weights at all just start out and add 5 reps to each exercise a week, and for weight related stuff, start out and add one rep. Usually start out at 10 and 15 respectively. You don't need to use weights, I didn't in my 05 season and I looked about the same, but I did use a weighted bag to run with. Also keep in mind it's not the number of reps, it's actually better to do them slower with full range of motion than to try and do 100, 1000, or whatever. What I do probably takes no more than 20-30 minutes a day, depending on how much I stall.
I generally do the upper body in the morning, and legs at night, 7 days a week. I also run and drink at LEAST 64 ounces of water a day, crucial. As well as proteins to build muscle and carbs for energy, but not too many carbs, and not too late, as they are stored as fat!
I also use training gauntlets for my arms and legs, these strengthen your tendons and body so that you maximize each exercise per rep. A good investment, each arm gauntlet is around a buck, and leg ones are about $2.50.
So every morning I work out before I eat myself so I don't feel queasy, but I drink about 20-32 ounces of water first:
Normal Pushups
Normal Situps
Diamond Pushups
Twist situps (twist as you come up to work the obliques)
Wide-Arm situps (basically situps with your arms out wider to work under the arm area.
Lateral or "L" situps. lay on your back and move your legs parallel up and down.
Then I may or may not drink another 20 ounces of fluid here.
After that.
Curls
Tricep raise
Pull downs (for your lats)
Lateral Row (front and side)
Shrugs (for your trapezius)
Military Press
Cross raise (for your chest, some of these may have different names)
Lower back pull, (for your lower back, just get on your knees and lift the weight from the front of you to behind you).
Forearm and wrist twirls lift. (have your forearms down and your palm up and roll the weight in a "come here" motion. And/or you can have your forearms down and your palms down grasping the weights and lift your wrist up).
Bench, I'm sure you know what that is.
(you can also put a weighted bag on your back and do pushups) or use weights in your situps for resistance.
I then run up and down my stairs with weights.
Then at night. ( I stop drinking my water at 7 oclock personally).
Squats
Lounges
Calf raises.
Reverse leg lifts are good for hamstrings, but if you don't have a leg machine at home, well done lounges work the hamstrings.
Clings/deadlifts. (You have your heels up and you squat towards the ground, and then you jump up with the weights (bar) in your hand and lean back some) make sure you master your forum before doing this.
I also do some jumping and wierd Kangaroo/ "Carnage" hopping, but that's more related to my martial arts and flexibility and you may feel silly doing it.
What I do for 8 months out of the year, for four I do something different, I also use some othe exercises I replace and rotate with but this is general.
Squats 4 sets of ten basic pyramid
or
Leg Press 4 sets
1 at 60% max 20 reps
1 at 70% max 20 reps
1 at 80% max as many as possible
final set at 70% as many as possible
Hack squats same routine as Leg Press
Staraight Leg deads same
Hamstring curls same
Calfs same
No leg extensions due to the problems they have been proven to cause!
Total workout time 45 mins
Back and Biceps
using palm wraps/ lifting straps
Wide grip chins Warm up 3 sets
Lat pull downs to the front
4 sets of ten basic pyramid
Isolever rows 4 sets
Close grip seated rows 4 sets
Long bar Curls 4 sets (I know they are an unsafe exercise on the elbow, but nothing works as well)
close grip EZ bar 4 sets
Preacer curls machine 4 sets
Total workout time 45 mins
Chest and triceps All 4 x 10 sets approx working set often 6 to 8 reps
Incline Bench (I no longer do flat bench) 4 sets, can be smiths/free or dumbell
Incline Dumbell flies
Flat flies
Decline flies
Triceps
Close grip Bench
Skull crushers
Cable rope pull downs
total workout 45 mins
Shoulders/neck All 4 x 10 sets approx working set often 6 to 8 reps unless otherwise stated
Side raises light to sets (to warm up rotator cuffs in the shoulder)
free upright rows using an EZ bar
Isolever shoulder press (better than dumbells/bar it concentrates and isolates)
Heavy side raises
rear delt machine
Shrugs machine/bar or Dumbell
Total workout time 45 mins
I do do cardio 3 times a week but that is usually in the form of walking/ playing something etc.
I have a cross trainer at home as well I use heavily in the spring/summer for extra cardio/fat burning
my summer routine is different to the one above. I also use a gradient diet from mid april to July.
__________________ "Darth Vader ripped my shirt, so I killed him!" -James T. Kirk
I do a moderate amount of weights, cardio and stretching, plus some work on the heavybag (some boxing and kicking). My biggest innovation these days is what I call instinctive training: I don't know exactly how I'm going to workout until I do it; keeps the muscles guessing and maintains a higher return for the effort than when I used to do the same thing most of the time.
I'm not into the heavy lifting anymore. I made my personal records (eg, benching more than 2x bodyweight) and have moved on to less injury-prone waters.
__________________
Shinier than a speeding bullet.
KMC Community Forums
Apr 5th, 2007 02:42 AM
"Darth Vader ripped my shirt, so I killed him!" -James T. Kirk
He got banned. He was Flame On!!
