Working out infoz for newbz. - Page 11

arkk91 · 12-26-2007, 11:27 PM

Quote:

Originally Posted by jayrebb

Insulin is the most anabolic hormone in your body. Its used to guarantee nutrients is shuttled into the muscle tissue as fast and effective as possible. Like I mentioned before, using insulin to gain quality weight is an exact science which usually requires real life specific instructions. The large majority of insulin users aren't reading about it on the net, they have to talk to the gurus to learn how to use it properly.

Insulin gives your diet more bang for the buck. Stack steroids + Insulin and you will be able to break barriers of protein synthesis you couldn't before. Everyone that hits a plateau on steroids eventually starts using insulin to reach the next level. Well known fact.

Jayrebb is the voice of reason. People tell me I'm wrong and then you come along and agree with me. I love it.

The only people who lift weights who are using insulin for and NOT for muscle mass gain are diabetics. Lol.

arkk91 · 12-26-2007, 11:27 PM

Quote:

Originally Posted by Celebrindal

TESTOSTERONE NATION

Go to the forums, and read. Read a lot. After you're done reading, I'm sure their will be some more stuff to read.

I recommend their online store, I personally use Surge, Flameout!, Metabolic Drive Protein (tastes great).

TMAGNUM FORUMS

I agree on the T Nation as well.

Jimmy Smith's articles are good.

Ronne · 12-27-2007, 02:56 AM

My current program, working well so far. Getting about ready to add a bit more I think, but not quite sure to which area. Squats every workout were a bit rough at first, but it's not so bad now. I still haven't tried snatches for real, kind of waiting around until I can find someone who knows how to do them and can train me. Advice?

A/B rotating mon/wed/fri schedule.

Workout A
Squats = 3 x 5
Bench = 3 x 5
Deadlift = 3 x 5
Pendlay rows = 3 x 5
Dips = 3 x failure

Workout B
Squats = 3 x 5
Overhead press = 3 x 5
Power clean = 3 x 5
Pullups = 3 x failure
Abs = 3 x 10

dumdee777 · 12-27-2007, 03:36 AM

Question: might've been answered...but is it possible to become bigger and be cut at the same time? I'm a skinny guy, so I kinda want to bulk up my upper body area, but I also want to become cut. To lose fat, I have to have a caloric deficit, but I also want to bulk up in my chest/arms/shoulders, that means I need to be taking in more calories than I'm burning per day?

Grooverider · 12-27-2007, 04:40 AM

If you're new to working out/weights then it's possible. Your body will just go into overdrive as you start to adapt to doing the extra working out etc.

But outside of that short term, you can really only do one - either you eat a calorie surplus (bulk) or a calorie deficit (cut)

Mithandriel · 12-27-2007, 07:33 AM

Quote:

Originally Posted by dumdee777

Question: might've been answered...but is it possible to become bigger and be cut at the same time? I'm a skinny guy, so I kinda want to bulk up my upper body area, but I also want to become cut. To lose fat, I have to have a caloric deficit, but I also want to bulk up in my chest/arms/shoulders, that means I need to be taking in more calories than I'm burning per day?

It really depends on your body.

There is cut and there is ripped. You can be cut just by increasing your muscle mass and toning up. To become ripped you need to have very low body fat percentage and develope your muscles to a higher level.

It is possible to lose weight and gain muscle mass at the same time if your body carries excess fat. Doing cardio especially if you are doing it for long stretches can cause your body to matabolize fat as well.

Gigfc · 12-27-2007, 08:40 AM

Quote:

Originally Posted by dumdee777

Question: might've been answered...but is it possible to become bigger and be cut at the same time? I'm a skinny guy, so I kinda want to bulk up my upper body area, but I also want to become cut. To lose fat, I have to have a caloric deficit, but I also want to bulk up in my chest/arms/shoulders, that means I need to be taking in more calories than I'm burning per day?

don't neglect your lower body. being a top heavy dbag is worse than being skinny

Burkex · 12-27-2007, 08:51 AM

Quote:

Originally Posted by arkk91

Example workout split:

Mon - Chest/Tri
Tues - Legs
Weds - OFF
Thurs - Delts
Fri - Back/Bi
Sat - OFF
Sunday - OFF or Repeat

I always see chest/tri together and Back/bi together but recently I have been doing bi/tri on the same day, shoulder/back on another day chest one day and legs another. I have prob been doing this for 2-3 months now and I lifted for years, I just thought I would change it up. I have been breaking it down like this:

Mon: Shoulders/back
Tues: Abs/Running (3-4 miles)
Wed: Bi/tri
Thurs: Abs/running (5 miles)
Fri: Legs/Abs
Sat: Chest
Sun: REST DAY

Is there anything wrong with this paring? Should I change back to chest/tri and back/bi? Just curious.

Ironhawk · 12-27-2007, 09:15 AM

You've heard my reasoning/opinion on that topic Burkex, but my reasons are sort of moot since you've spaced the workouts at least a day apart. It's when people do Bi/Tri on Monday and then Chest/Back on Tuesday for instance. That shit doesn't make any sense to me.

arkk91 · 12-27-2007, 09:58 AM

Quote:

Originally Posted by Burkex

I always see chest/tri together and Back/bi together but recently I have been doing bi/tri on the same day, shoulder/back on another day chest one day and legs another. I have prob been doing this for 2-3 months now and I lifted for years, I just thought I would change it up. I have been breaking it down like this:

Mon: Shoulders/back
Tues: Abs/Running (3-4 miles)
Wed: Bi/tri
Thurs: Abs/running (5 miles)
Fri: Legs/Abs
Sat: Chest
Sun: REST DAY

Is there anything wrong with this paring? Should I change back to chest/tri and back/bi? Just curious.

That looks okay.

The main reason why I do things like bi/back and chest/tri together is not to prevent overtraining, but overlap. Your triceps unavoidably get work during chest day, same with bi's and back. I like to do it that way sometimes because some people don't have the greatest recovery ability. So if they train biceps with chest on Monday, and then on Thursday they are doing Back and Tri's, they MAY not be totally recovered.

You really have to see what works best for you and be honest with yourself as to whether its working. It takes months to really see whether or not a routine is good.

Mithandriel · 12-27-2007, 10:18 AM

Most do complimentary muscles because you get more from your workout. You are already working your triceps when you bench.

You can group them anyway you want but you might not be as efficient. Based on your training split there is ample rest time between your chest shoulder and triceps workout out. You just don't want to burn out your tris and do a chest workout the next day.

Arkk - I wasn't actually singling you out or anything for the insulin comments. I saw a lot of discussion and honestly that is not the advise I would want to see for people especially ones new to lifting. Given the current drug culture/cheat to win/take shortcuts mentality in the world, I saw the discussion as something that did not need to happen in a thread of this type.

Lewstelamon · 12-27-2007, 11:00 AM

Quote:

Originally Posted by arkk91

Example workout split:

Mon - Chest/Tri
Tues - Legs
Weds - OFF
Thurs - Delts
Fri - Back/Bi
Sat - OFF
Sunday - OFF or Repeat

Where would you include deadlifts? I haven't done them before but I'm going to get started on them pretty soon.

Mithandriel · 12-27-2007, 12:03 PM

Deadlifts work a lot of muscles but I would say you could add them either to a back workout or leg workout.

Any other thoughts? I never really did a lot of deadlifting after high school.

arkk91 · 12-27-2007, 12:04 PM

Quote:

Originally Posted by Lewstelamon

Where would you include deadlifts? I haven't done them before but I'm going to get started on them pretty soon.

On back day. Plenty of time to recover before leg day.

As an earlier poster mentioned it takes 6 days for your spinal erectors to completely recover...I have never heard that and I don't believe it.

Lewstelamon · 12-28-2007, 01:52 PM

Ah ok thanks. For the inverse, where I don't want to build size but lean down while still maintaining muscle... I've heard from some that you should go lighter weight and more reps, but then I've read articles saying to maintain as much muscle as possible you should keep doing low reps at heavy weight... any thoughts? I understand that when cutting down to do bunch of cardio and such, I'm just uncertain how to lift during this time.

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12-27-2007, 03:36 AM	#154 (permalink)
dumdee777 Registered User Join Date: Jan 2005 Posts: 426 -1 Internets	Question: might've been answered...but is it possible to become bigger and be cut at the same time? I'm a skinny guy, so I kinda want to bulk up my upper body area, but I also want to become cut. To lose fat, I have to have a caloric deficit, but I also want to bulk up in my chest/arms/shoulders, that means I need to be taking in more calories than I'm burning per day?

12-27-2007, 04:40 AM	#155 (permalink)
Grooverider hildog Join Date: Aug 2002 Posts: 809 -2 Internets	If you're new to working out/weights then it's possible. Your body will just go into overdrive as you start to adapt to doing the extra working out etc. But outside of that short term, you can really only do one - either you eat a calorie surplus (bulk) or a calorie deficit (cut)

12-27-2007, 09:15 AM	#159 (permalink)
Ironhawk Humble Join Date: Nov 2003 Location: MN Posts: 395 +0 Internets	You've heard my reasoning/opinion on that topic Burkex, but my reasons are sort of moot since you've spaced the workouts at least a day apart. It's when people do Bi/Tri on Monday and then Chest/Back on Tuesday for instance. That shit doesn't make any sense to me.

12-27-2007, 10:18 AM	#161 (permalink)
Mithandriel Registered User Join Date: Jan 2004 Posts: 254 +0 Internets	Most do complimentary muscles because you get more from your workout. You are already working your triceps when you bench. You can group them anyway you want but you might not be as efficient. Based on your training split there is ample rest time between your chest shoulder and triceps workout out. You just don't want to burn out your tris and do a chest workout the next day. Arkk - I wasn't actually singling you out or anything for the insulin comments. I saw a lot of discussion and honestly that is not the advise I would want to see for people especially ones new to lifting. Given the current drug culture/cheat to win/take shortcuts mentality in the world, I saw the discussion as something that did not need to happen in a thread of this type.

12-27-2007, 12:03 PM	#163 (permalink)
Mithandriel Registered User Join Date: Jan 2004 Posts: 254 +0 Internets	Deadlifts work a lot of muscles but I would say you could add them either to a back workout or leg workout. Any other thoughts? I never really did a lot of deadlifting after high school.

12-28-2007, 01:52 PM	#165 (permalink)
Lewstelamon Registered User Join Date: May 2003 Posts: 206 +2 Internets	Ah ok thanks. For the inverse, where I don't want to build size but lean down while still maintaining muscle... I've heard from some that you should go lighter weight and more reps, but then I've read articles saying to maintain as much muscle as possible you should keep doing low reps at heavy weight... any thoughts? I understand that when cutting down to do bunch of cardio and such, I'm just uncertain how to lift during this time.