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Old 07-23-2011, 06:21 PM   #1
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Default Q for dudes who work out

Was there a single change that made you more quickly put on muscle?

e.g. going to the gym 5x a week instead of 3x, or taking whey protein?
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Old 07-23-2011, 06:36 PM   #2
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Honestly gonna be different for everyone.

Normally I'm skinny as ****, so I need to eat all the time. That has really been the biggest thing for me. I usually work out on a 3 day cycle until I feel like I need a day off and then take one. My schedule usually forces me to take a week or two off every 6 months or so and I think that helps get over some plateaus.

You can do supplements if you want. The most common are probably pre workout **** like N.O.Xplode, Jack3d, Superpump; protein like Syntha 6, Gold Standard, Truemass; and creatine like Cellmass and others.

That may speed up the initial gains, but they aren't really necessary if you plan to do this long term. Well protein always helps if you just can't fit in enough food time during the day.
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Old 07-23-2011, 07:07 PM   #3
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If I were you I wouldn't touch any of that pre-workout stuff. It ***** with your heart. Not worth it.
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Old 07-23-2011, 07:46 PM   #4
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(zack morris's phone)

Mad reps
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Old 07-23-2011, 08:15 PM   #5
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Originally Posted by ThatGuy85 View Post
If I were you I wouldn't touch any of that pre-workout stuff. It ***** with your heart. Not worth it.
When I use to take supplements I would always laugh at people who would say "Oh man that **** is dangerous, it will **** you up." as they take another puff of their cigarette and sip their coffee. Then later that night see them downing one drink after another getting completely wasted.

Yea... I'm the one that is hurting myself.

I'm not saying they are 100% safe, you just need to cycle off properly and take the correct precautions. If you are healthy and smart you will be fine.
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Old 07-23-2011, 08:17 PM   #6
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Are you trying to look ripped or gain strength? If you are trying to get healthier & gain strength:
Arms: I'm doing Recon Ron's Pull-up Program. (On week 4) Also, max sets helped me, maybe even more then the pull-up program does.
Abs: Do crunches, sit-ups are too easy on you. I started out doing less then 40 in two minutes, now I have no problem doing 65 in the same time, my brother who has focused on crunches more then I can do 110 in two minutes. It's hard at first but much easier after a week or two.
Chest: Do push-ups. Just do max sets and you'll make progress.
Stamina/Running: Find a trail, get some good running shoes (not necessarily expensive) Nikes suck for running, you'll get shin splints, get some Asics instead. Then, find a public park with a trail and start running a mile or so, then build on that. Treadmills are for little girls, I prefer using the bike-thingie if I can't run outside.

Remember to push yourself. Pain is good, extreme pain is extremely good.
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Old 07-23-2011, 08:46 PM   #7
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The number one thing you can do to put on muscle is to get crushed every single time you go to the gym, walk in to do business and think about nothing other than yourself. If you don't hit Olympic lifts so hard that you have to lie in the floor for a while, you aren't lifting hard enough. Make noise, grunt, lift the ******* iron...they're either looking at you with envy or they're wondering if you're going to bend another bar. I'm going to dead 400+ by the end of the year, pulling that much iron requires some noise.

Don't be a huge ****** bodybuilder. Sure, we all want to look good, but don't waste your time doing more than 4-different isolations on each muscle group, rotate them in and out. I see these ******s who go to the gym and do BB bench, DB bench, DB incline, DB decline, flies, incline flies, pull-overs, and pushups..stop wasting your time and do yourself a favor by picking 5 lifts and lifting like a man instead of watching yourself in the mirror, praying that a vein pops this year. My chest day is BB bench on 5-rm iron, then 4 isolations that I rotate every 4th week: DB bench/flies, decline BB or DB, pullovers, then BB skull crushers push-downs, isolation dips, dip-box. I work one bicep isolation on back day, and wrist-roll forearms on leg day...and leg day is all isolations for me because I hit my compounds throughout the week. I tread bench, deads, squats, power-clean, and clean & jerk as if I'm a serious power-lifter and I'll spend the first 30-minutes of my day on that compound lift to build strength and feel manly.

Also:
  • I had really good results with Christian Thibideau's 5x5
  • If you aren't taking in enough clean calories post-lift that you have diarrhea after dinner, you're not eating enough and I'm not joking
  • No more than 8-reps
  • Keep a log, keep a log, keep a log you lazy bastard. The Log will make you lift more weight. The log helped me a lot lately.
  • Listen to metal
  • If you don't scare people, you're not "there" yet
  • Reverse hypers, good mornings, rotator articulations...these lifts will help you eliminate injury
  • Write down your limiting factors, target them, and add some iron
  • Active Release Technique when you get hurt
  • Get a foam roller and PM me for a list of special shoulder stretches that I'll scan later
  • Tri's for guys, curls for girls
  • Follow Dave Tate's training log

Sorry I typed so much. I've recently hit the gym again and I'm loving it.
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Old 07-23-2011, 11:57 PM   #8
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Quote:
Originally Posted by hustler View Post
No more than 8-reps
QFT. stack the weight on so on the first set, you can't quite do 10 reps. the second set, you might do 8. third, maybe 6. if you can still do 10 at this point, add weight.

you want to work the muscle to failure over and over.
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Old 07-24-2011, 01:00 AM   #9
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I'm a bit out of shape right now. Fricking grad school. Let me begin by saying I was never ripped.

After college I was running 6:45 miles, and lean and mean. 5' 10" and 154lbs. Now i'm up to 161lbs. I'm pretty sure that is hurting my Kart times lol. I was also lifting a few times a week for Rugby. I did very few exercices but it gave me some results. Benchpress, lat pull down, free weight butterflies(correct name?I know its chest number two but I needed for the position I played), free weight curls. I did not lift to gain mass though as I hated bulk as feel that it slowed me down and made me sluggish.

Running 5x a week with two days off worked for me (m-thursday, friday cheat day, sat long run, sunday relax).

I have a slow metabolism. A big thing that helped me was eating small portions but like 4 times a day. Breakfast, (fruit), Lunch, (fruit), dinner.

I'm trying to get back to into my old routine as now when I have to much work work and school work the easiest thing to do is just say forget it. I have about 11 months till I get married to get back where I was.

off topic: I know the 100+ degree weather affects you running times a lot but I feel pitiful running a 24 minute time for a 3.1 mile run today. I was doing 21:21 when I was on top of my game.
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Old 07-24-2011, 01:28 AM   #10
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masterbate with your opposite to even things out.
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Old 07-24-2011, 02:11 AM   #11
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Eat a shitload of protein. No junky carbs at all. Have fun with stuffing ur face with green vegguies.

At the same time do crossfit.

Last of all, you have to suffer to get lean or put on muscle. If it was super pkeasureable everyone would be like that. The more you arr suffering, the faster and better your results will be.

To make itpermanemt will require a lifestyle change.

Again, the most important thing is suffering, either at the gym or at the table. Best results suffering both places.
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Old 07-24-2011, 03:36 AM   #12
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Quote:
Originally Posted by y8s View Post
QFT. stack the weight on so on the first set, you can't quite do 10 reps. the second set, you might do 8. third, maybe 6. if you can still do 10 at this point, add weight.

you want to work the muscle to failure over and over.
I still subscribe to the Schwarzenegger work-out. Hit 8-rep sets on the light **** to get the body moving, then make it count on the last two. The last rep of the last set is the only rep that counts.
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Old 07-24-2011, 03:37 AM   #13
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Quote:
Originally Posted by Faeflora View Post
To make itpermanemt will require a lifestyle change.
Power-clean your body weight, that's all the lifestyle change anyone needs.
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Old 07-24-2011, 11:18 AM   #14
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Quote:
Originally Posted by hustler View Post
I still subscribe to the Schwarzenegger work-out. Hit 8-rep sets on the light **** to get the body moving, then make it count on the last two. The last rep of the last set is the only rep that counts.
i'm confused. give me some examples like this:

bb bench:
set 1 8 reps @ 85 lbs
set 2 8 reps @ 85 lbs
set 3 6 reps @ 85 lbs + 2 reps @ 180 lbs

or do you mean
set 1 8 reps @ 85 lbs
set 2 8 reps @ 180 lbs
set 3 8 reps @ 180 lbs
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Old 07-24-2011, 11:22 AM   #15
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I think he means the second example.

I actually do opposite, kind of.

Set 1 - 6 reps - 245
Set 2 - 8 reps - 225
Set 3 - 10 reps - 205

Although I stretch out properly prior to my first set. I just like to do my most highest weight while I'm the freshest. Honestly it's worked out well for me.
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Old 07-24-2011, 11:35 AM   #16
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Also.

Keep in mind "what" works does not work for everyone. You have to learn your body. The consume a lot of protein etc. never worked for me. I was also in taking a "normal" persons caloric intake when I hardcore in college. My metabolism is slow enough that it was more than enough to fuel me.

E.G. It takes me about 1 1/2 hours to digest a granola bar before I can go run so I dont barf.
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Old 07-24-2011, 11:42 AM   #17
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Quote:
Originally Posted by y8s View Post
i'm confused. give me some examples like this:

or do you mean
set 1 8 reps @ 85 lbs
set 2 8x140
set 3 8x160
set 4 8x180 lbs
set 5 7x190 lbs
This.
Quote:
Originally Posted by FRT_Fun View Post
I think he means the second example.

I actually do opposite, kind of.

Set 1 - 6 reps - 245
Set 2 - 8 reps - 225
Set 3 - 10 reps - 205

Although I stretch out properly prior to my first set. I just like to do my most highest weight while I'm the freshest. Honestly it's worked out well for me.
This is how GFT ******s lift.

You don't really "lift the highest weight while I'm the freshest." Get your body moving, start putting up some weight, and make the 4th-6th sets count.
Quote:
Originally Posted by Pitlab77 View Post
Also.

Keep in mind "what" works does not work for everyone. You have to learn your body. The consume a lot of protein etc. never worked for me. I was also in taking a "normal" persons caloric intake when I hardcore in college. My metabolism is slow enough that it was more than enough to fuel me.

E.G. It takes me about 1 1/2 hours to digest a granola bar before I can go run so I dont barf.
Lift more iron. You have to eat protein and calories to support to get stronger and bigger.
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Old 07-24-2011, 12:39 PM   #18
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Quote:
Originally Posted by hustler View Post
Power-clean your body weight, that's all the lifestyle change anyone needs.
Hmm let me try that this week.
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Old 07-24-2011, 12:47 PM   #19
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Quote:
Originally Posted by hustler View Post
This is how GFT ******s lift.

You don't really "lift the highest weight while I'm the freshest." Get your body moving, start putting up some weight, and make the 4th-6th sets count.


I've done it the way you have said, didn't work well for me. I've tried many different styles before I got to where I am now, and this works.
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Old 07-24-2011, 12:55 PM   #20
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raquetball, pool time, hockey, running valet = Ideal body = Bonder
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