Ok.. i know you guys are the best here.. so i have a question on Muscles

[holte2]

Hey try this, I am using your MT and heavy bag time as your cardio...adjust the actual hours into what you can fit in your schedule, just make sure you always do your cardio (see above) before your weight training..below is my schedule and it kepps me pretty big and lean

mon am cardio
mon pm free weight

back-seated cable row/reverse grip pulldowns/bentover
barbell row/one arm machine row

bicep-ez bar curl/seated alternate dumbell curls/hammer
curls

triceps-skull crusher/one arm pressdown/seated fench press

tues am cardio
tues pm free weights

chest incline bench/decline bench/bench press/dip/fly

shoulders-standing overhead press/seated dumbell
press/seated dumbel later raises/upright
tows/incline seated bent over lateral raise

leg ---insert your own because most of what i do is
machine lifting here and that varies based on
what your gym has



ok secondly-take the creatine however the brand your using suggest, eat a light meal about an hour before your cardio and free weight excersice, and after both eat something high in protein or drink a protein supplement.

the rule of thumb i follow for protein is 1gram for every pound of body weigh so for me i consume 190 grams of protein a day, and my calorie intake is about 2200. do that and assuming your diet is not filled with junk and your cardio is intense as it sounds, you should lose a few pounds while at the same time putting on a lot of strength.

lastly your larger muscle groups back and chest may only need to be trained once or twice a week, if the day you are supposed to train them again they are still noticeably sore then DONT TRAIN!! They are still rebuilding and breaking them down again will only be counterproductive

[Biker]

In all actuallity regarding frequency of weight training, as long as you are not on the fast food diet, three days on/one day off is easily done by most people and actually produces results faster. Plus you only get out of it what you put into it.

And for the people who actually think they will get "too big" on such a training schedule it will never happen unless you decide to fully commit to a bodybuilding lifestyle and/or juice it. If it really were that easy, anybody could do it. Bodybuilding requires a 24/7 commitment to training and nutrition.

[Builderofmuscle]

did i say

did i say it will work for everyone? I said its goddamned suggestion. Listen man the split is a good split. Training each bodypart twice a week will give you quicker results. But, of course, If you;re not accustomed to it, than you can train each bodypart once a week, or once every ten days. Natuarally, if you're a beginner you'd want to start with a fulld body program, or train each muscle group once a week. Any other sh##@$% you want to talke about????????????

[crazyjoe380]

Cool suggestions.. thanks... Didn't mean to start a fight about it.. lol



So i can train 2 times a day once in the morning and at night?

can i take creatine drops each time i work out?

[Builderofmuscle]

creatine???????????

Personally, I don't take creatine. But I probably will in a month or so. I don;t know much about the product, so I like to do research before I buy one. I think I'm going to go back on the stacker 2. I did lose weight.. and It's only moderate. I'm never goiiing to get addicted to these supplements. If I run out, then I run out. I'm not going to sprint like a mad man to the nearest GNC.

[crazyjoe380]

YOU DRUG ADDICT!

HEY CREATINE.. ATP IS GREAT!

WORKS GOOD.. TRY IT..

[holte2]

sorry crazyjoe, i forgot to add that i continue that workout on wed and thurs...but yeah you could probably combine all of those...except chest and back and workout like this

mon/wed -everythin except chest and back
tues/ chest and back but you have to go in on tuesday and just kick ass, lift as hard as you can without losing form..otherwise your muscles will heal really quick and you llbe sitting around doing nothing....

my brother who has a body that loks like fuc**** Vin Diesel said that he took Mythoxpro and gained about 10 pounds of muscle, not water weight but muscle...have not tried it yet but....

[holte2]

Originally posted by Biker
. Bodybuilding requires a 24/7 commitment to training and nutrition.

damn thats true, the nutrition is the pain for me, my metabolism has always been high so i never had to wrroy about what i eat...until now, i need to lose about 8 pounds to get back to my normal weight..pain having to watch the calories so i dont sacrafice muscle and at the same time eliminate as much fat and watch the carbs...boy i hate it....ahhh to be young again

Bike you think with my schedule above i would get bigger by combining that into a 3 day a week routine, instead of 5?

[Biker]

Sorry if I seem a little bit dense here, just got home from working the midnight shift.

Just a quick question first, are you working out with weights just two days per week? Or is it a two day on/one day off? Or what kind of split are you doing.

Just need this clarified first. I'll check back here this afternoon or tonight.

[holte2]

Biker- no my fault I messes up my original post I continue the workout on Mon/Tues---see above---to wednesday and thursday


so same workout on wed as mon and sam workout on thrusdasy thats on tues

[Biker]

Actually, that sounds like a pretty decent split. Depending on your schedule, maybe make Wednesday an off day and workout mon-tue, thurs-fri. Splitting it up further like having a separate day for legs, which would help greatly if you were looking to do more of a bodybuilding routine, would probably cut too much into life with the family and friends. The seperate day for legs would be so you could up the intensity of your leg workout by having more energy for it and so you can put more energy into doing chest and shoulders rather than having it always in the back of your mind "I still have to do legs, yet." You could probably get the same or close to the same results just by changing the order in which you do each bodypart on your workout days without changing anything else.

[Builderofmuscle]

Hey, biker Check out my insanity workout, and tell me what you think

[Biker]

That workout sounds pretty intense. Just one suggestion though. Unless your legs are how you want them to be or there is some reason not to (injury or a back problem), maybe do squats with a barbell rather than just body weight. There probably is no other single exercise that actually builds muscle through the entire body like squats can. Deadlifts are a close second.

[Builderofmuscle]

You know what? My best bodypart are my quads, then comes my back, and then shoulders.

I do squat without weights, with high reps, because I want to build endurance for continuace kicking. Did you look at all my body partS? If you notice, My shoulder workout isn't really that intense, because I don't want to add anymore muscle.

[Biker]

The deltoids are not all that big and do not require as much work as say lats, quads & traps. But if you're lucky enough to get away with a light quad workout, great. I have to work for every last little bit I can get.