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--CellTech--
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#121

Posted 24 March 2005 - 04:44 PM

QUOTE (parry @ Mar 24 2005, 06:56)
Thanks for all that....Ill post results if theres any improovements

No prob man, results take awhile tho it's genetic that people will take awhile before noticing a big change.

DiVaio
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#122

Posted 24 March 2005 - 07:06 PM

Very nice work, CellTech. I've been working out for about 3 years now, and I see some stuff I never heared about.
Recently, I've been doing chest and triceps alot. But I heared that If you do the same excercises for 6 weeks, they won't have any affect after the 6 weeks...Is this true, or is it another fitness tale?

the assasin
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#123

Posted 24 March 2005 - 07:44 PM Edited by the assasin, 25 March 2005 - 11:24 AM.

QUOTE
this is a true test of physical strength

1)lean against a wall on ur right side and put all ur weight against the wall including your right leg

2)keep ur right arm next to your body and dont support yourself with it

3) keep your left arm at your left side and dont hold anything

4) now try and touch your right knee with your left foot

hard isnt it?


anyone tried this yet? it really is hard



--CellTech--
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#124

Posted 25 March 2005 - 02:43 AM

QUOTE (DiVaio @ Mar 24 2005, 19:06)
Very nice work, CellTech. I've been working out for about 3 years now, and I see some stuff I never heared about.
Recently, I've been doing chest and triceps alot. But I heared that If you do the same excercises for 6 weeks, they won't have any affect after the 6 weeks...Is this true, or is it another fitness tale?

Well most programs are for 3 months and stuff then you switch it around and try new workouts and more weight and such but yah i wouldn't keep doing the exact same things.

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#125

Posted 25 March 2005 - 03:38 AM Edited by COOL_JAY, 25 March 2005 - 08:56 PM.

ur awesome man!!! im the skinny person looking to gain muscle mass and weight...i cant rep more than 165 on the bench press with a bar and free weights..i do about 8 reps..ive been doing it for months! im around 5'5'' and i weight around 130-135..and i wrestle...i wanna b bigger..any suggestions --CellTech--?

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#126

Posted 25 March 2005 - 03:43 AM

I've never worked out a day in my life, but i do a lot of physical hardwork, you know, lifting heavy equipment and sh*t, i am currently working construction in this small ass town, it gives you a good workout and you get paid, i don't think i'm as built as the dude on your sig but hell, i don't really try, but you know dragging around 200lb things all day does get tedious and i've been seeing some good results lately

--CellTech--
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#127

Posted 25 March 2005 - 04:24 AM

QUOTE (trivium @ Mar 25 2005, 03:43)
I've never worked out a day in my life, but i do a lot of physical hardwork, you know, lifting heavy equipment and sh*t, i am currently working construction in this small ass town, it gives you a good workout and you get paid, i don't think i'm as built as the dude on your sig but hell, i don't really try, but you know dragging around 200lb things all day does get tedious and i've been seeing some good results lately

Meh to bad your band now or we could have talked about it lol.

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#128

Posted 25 March 2005 - 06:13 AM

QUOTE (--CellTech-- @ Mar 24 2005, 18:43)
QUOTE (DiVaio @ Mar 24 2005, 19:06)
Very nice work, CellTech. I've been working out for about 3 years now, and I see some stuff I never heared about.
Recently, I've been doing chest and triceps alot. But I heared that If you do the same excercises for 6 weeks, they won't have any affect after the 6 weeks...Is this true, or is it another fitness tale?

Well most programs are for 3 months and stuff then you switch it around and try new workouts and more weight and such but yah i wouldn't keep doing the exact same things.

I'm only replying because I've had experience with this. Its called "plateuing." If you don't mix up your workouts and keep suprising your body, it will grow accostomed to the same work out every time and it will no longer have any effect. Mixing up your workout can be as easy as changing weights to more complex alternate lifts that hit the same muscle groups in different ways.

For example, to change up the bench press during my workouts, I will add or subtract weight each set. Somedays I won't even go near the bench, I'll do dumbell presses and the like to keep my muscles guessing.


PS. I'm trying for 200 (60 lbs over weight) tomorrow or Monday. Wish me luck.

PPS. With 9 weeks left, my max currently at 190, do you think I could break the bench record for my weight division (225lbs)?

--CellTech--
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#129

Posted 25 March 2005 - 05:16 PM

I whey 178 pounds and i maxed out at 185 which isn't bad because i can lift my own weight plus 7 extra pounds on free weight. I mix up my workout as sometimes i will do incline bar press and sometimes i'll do dumbbell. I also do drop set's and burn outs to make sure the muscle get's everything it had in it to the max. Mixing up your workout it good for you and should always be done, good info Evil inlove.gif

COOL_JAY
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#130

Posted 26 March 2005 - 04:39 AM

o0o0..i have a question for u celltech...i kno ur suppose to bench press at least ur own weight..how much should u at least bicep curl on a ez bar? dumbell? thanks

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#131

Posted 26 March 2005 - 07:34 AM

QUOTE (COOL_JAY @ Mar 26 2005, 04:39)
o0o0..i have a question for u celltech...i kno ur suppose to bench press at least ur own weight..how much should u at least bicep curl on a ez bar? dumbell? thanks

Well actually it is 150% of your own weight to say your at full strength. With bicept's there is no set amount of how much you SHOULD be able to do because they are a way smaller muscle then your chest. For EZ bar bicept i do sets with 50-60 pounds that is leaning over the bench with the EZ bar. And for straight bar i curl 80 on a good day. But then i have a friend Jr who EZ bars 100 so everyone is diffrent. Do as much as you can and you will get stronger, don't think about what other people do and just work your body to it's fullest is all you can do.

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#132

Posted 26 March 2005 - 06:51 PM

thanks man smile.gif

--CellTech--
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#133

Posted 29 March 2005 - 01:04 AM

QUOTE (COOL_JAY @ Mar 26 2005, 18:51)
thanks man smile.gif

No prob man, if you have anymore questions just post them here or PM me. I'll be adding some new workouts and such very soon so check back in.

CJ's other brother
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#134

Posted 29 March 2005 - 04:38 AM

I need this guide! I need to get my fat ass into shape. More like my growing belly back to flatness. Im saving this to a document.

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#135

Posted 29 March 2005 - 07:21 AM

lol This guide's so big that by the time you read it, you lose all your current muscle!
Nice job by the way.

--CellTech--
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#136

Posted 29 March 2005 - 05:41 PM

QUOTE (HoodyG @ Mar 29 2005, 07:21)
lol This guide's so big that by the time you read it, you lose all your current muscle!
Nice job by the way.

Haha yah it is big but that is why is is layed out nice so you can go get exactly what your looking for. If your looking to gain mass go straight to the mass section, lose fat? go there. It is pretty well layed out to make it easy to browse through.

@Cj's if you have any questions about anything at all just Pm me, also don't forget to rate the topic smile.gif

--CellTech--
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#137

Posted 06 April 2005 - 03:16 AM

Updates: Pictures to help you understand what they are and how to do them.

user posted image

Position 1: Feet Shoulder Width,Knees to 90 Degrees,Butt Out,Back Straight,Head Up.

Position 2:Lift weight up and into waste,knees slightly bent,back straight,head up,lift with your legs until you are standing with the bar at your weist and your back straight. This will work your legs and back!

user posted image

Shoulder Press, free weight dumbbell.Same thing as incline dumbbell for chest instead you have the beck of your bench straight up and you push up with your hands to get over your head then come back down to square up and reapeat. You can also do this with a straight bar sitting or standing. Just use your shoulder's and push the bar over your head then back down and up again.

user posted image

This is Leg press simply sit down and push out with your leg's don't get any easier.

And for you home gym owners this is what your's would look like.

user posted image

user posted image

This is a Deluxe Press/Hack Squat. Another leg workout, what you do here is you simply start standing up then you bend your kness down try to stay 90 degrees then when you are about square use your legs and push yourself back up.

--CellTech--
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#138

Posted 06 April 2005 - 03:37 AM

user posted image

This is an Ab workout, you lay flat on the floor and grab the other person's legs. You then left your legs up slowly as if you were kicking them in the face. They will then oush your legs back down hard and you control and resist the push and come back down slowly and repeat.

user posted image

When doing sit up's try and keep your feet on an incline for better action as shown. Also do this for basic crunchs.

user posted image

This best way to do sit up's and crunchs if you have the bench.

user posted image

Doing your crunch's on a ball and balancing yourself is another great way to train your ab's.

user posted image

Those won't be comming overnight it takes many months of training hard to build abs like that. Don't forget that you might have the strongest abs but if you have a nice lair of fat covering them then they won't show.

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#139

Posted 13 April 2005 - 11:46 PM

Updates: Max-Ot 12 week workout plan. This is the best workout for building huge muscles and strength. Program goes 1 week at a time and all weeks will be added.

Monday-Legs
Squats/3sets/4-6reps
Leg Press/2sets/4-6 reps
Stiff Leg Dealifts/2sets/6reps
Standing Machine Calf Raises/2sets/6-8 reps
45% Leg Press Calf Raise/2sets/6-8 reps

Tuesday-Arms&Ab's
Bicepts
Straight Barbell Curls/sets2/reps 6-8
Alternating Dumbell Curls/2sets/6-8 reps
Cable Curls/sets 1/reps 6

Tricepts
Cable Push Downs/sets 2/reps 6-8
Lying Tricept Extensions/2 sets/4-6
Dumbell Kickbacks/1sets/6
Forarms
Barbell Wrist Curls/2sets/6-8
Dumbell Wrist Curls/1set/6
Abs
Leg Raises/2sets/12-15
Cable Rope Crunchs/2sets/8-10
Crunchs/1set/8-10(weighted)

Wensday-Sholder's & Traps
Military Barbell Press/3sets/4-6
Seated Dumbell Press/2sets/4-6
Side Lat Raise/2sets/6-8
Barbell Shrugs/2sets/4-6
Upright Rows/2sets/4-6

Thursday Back
Lat Pull Downs/3sets/4-6
Seated Cable Rows/2sets/4-6
Bend Over's With Plate/2sets/4-6
Hyper Extensions/2sets/4-6

Friday-Chest,Ab's
Flat Bench Press/3sets/4-6 [ 2 worm up's 12 reps then 10 ]
Incline/3sets/4-6
Dips/2sets/4-6
Knee Raises/3sets/10-12
Crunchs/3sets/8-10
Sit Ups/2sets/failure
Obliques/2sets/failure


Vanzant
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#140

Posted 16 April 2005 - 08:52 AM

Dont get mad but I'm moving good topics like yours back to the first page because of that spam attack. I'm gonna try to clean off the first page.

--CellTech--
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#141

Posted 16 April 2005 - 09:13 PM

QUOTE (xox_vanzant_xox @ Apr 16 2005, 08:52)
Dont get mad but I'm moving good topics like yours back to the first page because of that spam attack. I'm gonna try to clean off the first page.

No prob dude, Thanks and don't forget to rate the topic colgate.gif

chuck430
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#142

Posted 20 April 2005 - 06:30 PM

Ok, so i'll give this thread some life and stop PMing you 3 times a day.

i got a question about abs.
when should i do my situps, before or after i run?
how should i do them? do them in sets like i do everything else, or in 1 large set? should work on just one area a day, or work out all areas (top, middle, bottom, sides)?


@the picture with the guy holding onto the other guy's legs - looks like the beginning of a scat porno wow.gif

--CellTech--
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#143

Posted 24 April 2005 - 06:57 AM

QUOTE (chuck430 @ Apr 20 2005, 18:30)
Ok, so i'll give this thread some life and stop PMing you 3 times a day.

i got a question about abs.
when should i do my situps, before or after i run?
how should i do them? do them in sets like i do everything else, or in 1 large set? should work on just one area a day, or work out all areas (top, middle, bottom, sides)?


@the picture with the guy holding onto the other guy's legs - looks like the beginning of a scat porno wow.gif

I would do them b4 running. Yes do them in sets and you can work all portions of ab's in the same day.

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#144

Posted 18 May 2005 - 06:48 PM

Update: New awsome supplement release.

CreXForm

Contains.

7g Creatine Monohydrate
7g Tribulus
8g Calcium Pyruvate
6g L-Glutamine

per serving, and it is mixed in a power and taste like fruit punch, just mix it with water once b4 working out and once after and you'll noticed massive gains in no time.

Also reccomend taking a Multivitamine such as Swiss UNE "50"

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#145

Posted 18 May 2005 - 07:01 PM

How refreshing, something to get kids off the computer and doing some exercise. biggrin.gif

One of my housemates at uni is massively into this kinda thing - he's got a weights bench setup in our basement with some basic stuff which I use occasionally. Also go on runs every couple of days, but pretty outta shape at the moment. confused.gif Muscles are starting to atrophy sitting at this desk for so bloody long.

May refer to this in the future though, good job Celltech. smile.gif

quackaddict
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#146

Posted 18 May 2005 - 09:08 PM

Not bad, CellTech. You have a great foundation here. I am impressed. I do, however feel the need to give you a little constructive criticism. Again, I do think that this is a tremendous post, and by no means am I speaking from experience in a malicious way.

You are absolutely correct about the need to force feed yourself protein to gain mass. You are absolutely right about it being 70% of mass building. However, pasta contains a lot of complex carbs (which is great for weight gain), but not much protein. However it is a much preferred carb to eat vs. a simple carb i.e. glucose. So, pasta is perfect to eat for the mass gaining individual, it just doesn't contain "high amounts of protein."

While eating a lot of protein, you should a fruit bowl or two. The fiber content actually helps you digest protein. In other words you can eat all the protein in the world, but your body can only digest a certain amount. Eating foods high in fiber increases the amount of protein your body can digest and feed to your muscles.

While trying to gain mass, you want to eat every 2-3 hours. 3 hours is a good ratio, but I have known a lot of professionals who conume food every two hours. Also, getting up in the middle of the night and consuming a pouch or can of tuna with a fruit bowl will highly contribute to your muscle size since while you are sleeping your muscles are starving. Dan Duchaine once wrote a book that had his trainees wake every 2 or 3 hours to eat. (a little extreme if you ask me, but Duchaine was a little crazy.)

On to your "workout" plan for Weight Gainers...
Overall it is a good workout plan, but it needs a few adjustments.

When you workout each day, you always want to start with your bigger muscle groups and work down to your smaller groups. Your workout plan kind of revolves around this, but not to its' entirety. Let me explain.

When you use a freeweight bench press you are using both chest and triceps, and also all of the tiny muscles and ligaments that coordinate the balance of the movement of the weight. When you start off, I see that you have flat bench down. Perfect. That uses everything. Next, though, should be Incline Bench (freeweight) because it uses everything involved (chest, tri's, balancing muscles). Then should be machine incline press (which does not involve the balancing muscles) then focusing directly on chest i.e. flys (that uses balancing muscles), then peck deck (which does not use balancing muscles).

Note: You can train abs, forearms and calves every day (giving that you aren't 80 years old). They are composed of a fast twitch muscle fiber that repairs itself fully within 24 hrs.

Back and Legs.
Always Always Always train legs first. It is the largest muscle group in your whole body. Start with freeweight squats, too. The weight doesn't have to be heavy. sh*t, start with the bar, and most importantly, get used to the movement. The correct movement. You want the top half of your legs to be parallel with the ground, your eyes on the ceiling directly above you (on the up movement of the squat), and your back as straight as possible. This is the most notorious of exercises. But, you can't do leg presses on the machine everytime, because you aren't training everything. Squats get it all.

Anyway, you should start with legs and then go on to train your back. I will say that most bodybuilders try to get their legs in 2 times a week. No, that doesn't mean that you have to do squats twice a week. Usually the 2nd time it is just a light day composed of leg presses, leg curls and leg extentions. That's it. But with the legs being such a large bodypart, that's how much they have to be trained to keep up with the rest of your body.

On your back program, you should add lat pulls. Hitting the latissimus dorsi's (the part of your back that makes you look like a cobra). To hit these, just sit on the "pull down" machine that you explained well, and just pull the bar behind your head until it just touches your traps.

Don't use the Smith machine every time on squats. Because it is a machine, you are not training all of the balancing muscles. Feel free to switch back and fourth every week, but you gotta get a free weight squat day in your workout. It does not matter how much lighter the weight is. The most important thing is the movement.

I am not going to list the order of exersices that you should do for each day. But, again...you have to start with big muscle groups and work it down. For your legs...start with squats, go to leg presses, leg curls (lay down leg raise), then leg extentions (leg raise). I am confident that you are understanding my concept now.

My only note on supplements: Everything you listed is great. Whey is perfect. But, if buying supplements means you don't have enough money to buy the tuna etc that you need, you're better off just investing that money into food.

2 grams of protein/lb of bodyweight is the bodybuilder norm, allthough 1g/lb is a great start.

Okay...I'm going add a few notes and I'll be done.

Movement is everything. You have to go all the way down and all the way up. For those that are just starting, everything feels awkward at the beginning. Don't try to do a lot of weight. Just concentrate on the movement (slow, deliberate...pause at the top....then just as slowly as you did the first half, complete the second half of the movement). This is extremely important because if you train incorrectly and then, years later, realize that you were doing it incorrectly, it will be extremely difficult to repeat learning the movement. It requires you to remove most of the weight you built up your entire years of training. Ground zero.

How I work out...
Monday - Chest and Tri's.
Tuesday - Back and Bi's. (this includes rear delts and traps)
Wednesday - Legs.
Thursday - Arm day. Tri's and Bi's. (Tri's incorporate 2/3 of your arm while bi's are 1/3...a fact most people are unaware of)
Friday - Light leg day and shoulders (front and side delts)

Every 12 weeks you should take a week off. You'll be surprised to see how much stronger you are.

Aaaaand I guess that's it. Hope this helps.
-quackaddict

parry
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#147

Posted 27 May 2005 - 10:33 PM

Well its been just over 2 months and ive barely seen an improvement confused.gif i thnk its the food that i'm eating is my problem.

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#148

Posted 27 May 2005 - 11:13 PM

Im not going to write some complex guide.

But if you have the money, the best workout plan ive seen so far is The abs diet.

The book teaches you alot about excersise and nutrition with lots of scientific evidence to back claims. It focuses largely on nutrition (you eat up to 6 times a day on the plan) and has very good excersise program that you can do in your front room with a pair of dumbells.

Ive been on it for 3 weeks and ive noticed an improvement on the otside and a big improvement on the inside. Much more energetic and i can focus better, which is handy for my exams.

If you have the money i definatly recommend this.

--CellTech--
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#149

Posted 28 May 2005 - 02:49 AM

QUOTE (parry @ May 27 2005, 22:33)
Well its been just over 2 months and ive barely seen an improvement confused.gif i thnk its the food that i'm eating is my problem.

Diffrent things work for diffrent people so if your not loading your weight right and doing the right excersice's no you won't see improvement.

Squats and Wide Up pull downs and wide grip chin up's are your best workouts for getting a bigger overall frame.

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#150

Posted 28 May 2005 - 07:34 AM

I found this link, do you think its reliable?




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