Working Out at the Gym

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dpc said:
I'm not sure if I ever read your goals, but if I remember right you want to get bigger right?
If that's the case, I wouldn't do anymore then 12 reps on anything. Over 12 reps is just fat loss, which is the exact opposite that you want. You're 3x10 is fine. Warm up sets shouldn't be more reps, they should just be lighter weight. If you do more reps you are actually doing yourself a disservice (I won't get into that logistics of it).
If I'm wrong and you are trying to lose weight, forget what I said.
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What he said ^

I actually stick to the 8-10 range, but every once in awhile if I'm going up in weight I'll only get out 6 reps.

Or if I feel I hit a plataue than I'll go down slightly in weight and do more reps for a couple weeks. Its all about mixing it up. But, if your looking to add mass and get stronger I'd say 6-8 is the best amount of reps.
 
MickZagger said:
What he said ^

I actually stick to the 8-10 range, but every once in awhile if I'm going up in weight I'll only get out 6 reps.

Or if I feel I hit a plataue than I'll go down slightly in weight and do more reps for a couple weeks. Its all about mixing it up. But, if your looking to add mass and get stronger I'd say 6-8 is the best amount of reps.
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Not saying you guys are wrong, but do you have a link or documentation to support that?
 
Ronan said:
What can I do to switch up my arm work-out?

I can't think of much besides free weights, curls, and a couple of others (don't know the names). I'm fine when it comes to any other muscle group.

Today is my back work-out and I'm going to try and push myself as hard as I can go. I wanna struggle opening doors come tomorrow, heh.
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Well there's various different exercises you can do for arms.

When you work chest you are also working triceps, so definitely give a day or two between, before you work your triceps again. When working back your also using your biceps a lot, so give a couple days.

There is various different exercises you can do for the main two parts of your arms. Bicep days I mix it up between concentration curls, standing curls, the sitdown machine curls, hammer curls (work the inside portion of the bicep) curls with the cables and even pull ups and weight pull-ups. Also, 21's with the E-Z bar are great. Probably my favorite actually.

For triceps (which is actually my favorite muscle to workout) you can vary between isolation triceps extentions, kickbacks with cables, cable pushdowns, close grip bench press and such. But really, the best way to gain mass is doing skull crushers both incline, decline and flat. The number 1 exercise though for triceps without a doubt is dips and once you eventually get stronger weighted dips. Not only does it grow massive triceps, but also tears up your chest and you start to see massive gains in your chest. At one point I was strapping two 45lb weights and a 25lb weight to me with the chain system and cranking out 8-10 of them and damn I would feel it the next day.

Also, on chest day, don't be afraid to do a couple exercises of triceps. And on back day do a couple exercises of biceps.

my split always looks like this:

Mon- Chest/tri
Tues- shoulders/traps
Wed- Back/bi's
Thurs- legs
Fri- bicep/tricep

Sat- off
sun- off

resting is just as important as lifting so definitely give yourself time to rest.
 
Charcoal Filtered said:
Not saying you guys are wrong, but do you have a link or documentation to support that?
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My older brother really taught me most of what i know about working out. But, I've always kind of known it as common knowledge that its low reps high weight to build muscle and low weight, high rep for endurance type stuff. I know most NBA workouts at least in season are of the low weight, high rep variety.

Its really a matter of if you want to tone, go the low weight, high rep method. If your looking to gain strength and build mass you go the heavier weight and lower rep method.
 
Ronan said:
What can I do to switch up my arm work-out?
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Aren't you going 4-6 days a week or something? If I were you, I'd break you week in half. Front half of the week go slightly lighter with higher reps. I used to do 3 sets of 15, 12, & 10 reps. You shouldn't go too light, you should still be feeling it burn by the time you push out those last few reps.

Then on the back half of the week go much heavier. Do sets of 10, 8, & 6 reps. Get a spotter if you want to go slightly heavier. Some of the biggest guys at my gym do max sets of only 1 or 2 reps. That's not my thing, but it's obviously working for them.
 
BlazersBlood said:
Aren't you going 4-6 days a week or something? If I were you, I'd break you week in half. Front half of the week go slightly lighter with higher reps. I used to do 3 sets of 15, 12, & 10 reps. You shouldn't go too light, you should still be feeling it burn by the time you push out those last few reps.

Then on the back half of the week go much heavier. Do sets of 10, 8, & 6 reps. Get a spotter if you want to go slightly heavier. Some of the biggest guys at my gym do max sets of only 1 or 2 reps. That's not my thing, but it's obviously working for them.
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1 rep max is for finding out what your personal record is for a lift. I think its overrated, I've never done it.
 
MickZagger said:
1 rep max is for finding out what your personal record is for a lift. I think its overrated, I've never done it.
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Agreed. I think it's overrated. But these guys do max lifts every Monday it seems. It seems to be part of their routine.

I think if Ronan really wants to gain more mass, he needs to lift heavier and utilize a spotter. Some of my best days (back in the day) I worked out with a buddy & pushed myself to the extreme to get the most out of each set. Now days, I just want to get in shape so 8-12 reps is my norm.
 
65414_467884224829_742479829_5690747_2838891_n.jpg


My early evening leg workout was sabotaged so that our family could get photos with Santa. Think mom was the only one happy with it.

Now off to do my "late" evening leg workout.
 
Alright guys I'm off school on Thursday and want to get a workout regimen in place for the break. I sprained my ankle pretty bad about a month ago but I think I'm ready to push it again. Looking to lose flab primarily so I want to run a lot but don't know anything about running from a technical standpoint. My top goal is weight loss but if it doesn't hinder that I'd also like to be conditioned as best as possible for basketball.

Seems like running sprint intervals around the track would be beneficial as far as basketball explosiveness and conditioning for getting up and down the floor and changing heart rate but is there much difference in fat burning or weight loss as opposed to running a consistent pace over a long period? Also with running is it like weight lifting where its best to have some consistent rest days or can you pretty much run every day? Also is it like weight lifting in that I should vary my routine so my muscles/cardo vascular system aren't too comfortable doing one thing over and over? Should I load up on protein as well? Any other cardio besides running that you guys recommend?BTW I have no gym membership (I won't be at school) and not much workout equipment. What should I eat before/after running? Is it best to run first thing when I get up?

I've also got a set of dumbells at my disposal. Trying like hell to strengthen the core (again for basketball) but I wanna strengthen everything. Should I aim for muscle endurance if I'm lifting for basketball? Or if I want explosiveness then should I go for power lifting? Should I lift some and then go run? Or run then lift? Should I separate running and lifting to different parts of the day?

Any help would be appreciated guys.
 
Only thing I can say is that I'm pretty sure it's not the best to work out in any way right after you wake up.
 
Run BJM said:
Alright guys I'm off school on Thursday and want to get a workout regimen in place for the break. I sprained my ankle pretty bad about a month ago but I think I'm ready to push it again. Looking to lose flab primarily so I want to run a lot but don't know anything about running from a technical standpoint. My top goal is weight loss but if it doesn't hinder that I'd also like to be conditioned as best as possible for basketball.

Seems like running sprint intervals around the track would be beneficial as far as basketball explosiveness and conditioning for getting up and down the floor and changing heart rate but is there much difference in fat burning or weight loss as opposed to running a consistent pace over a long period? Also with running is it like weight lifting where its best to have some consistent rest days or can you pretty much run every day? Also is it like weight lifting in that I should vary my routine so my muscles/cardo vascular system aren't too comfortable doing one thing over and over? Should I load up on protein as well? Any other cardio besides running that you guys recommend?BTW I have no gym membership (I won't be at school) and not much workout equipment. What should I eat before/after running? Is it best to run first thing when I get up?

I've also got a set of dumbells at my disposal. Trying like hell to strengthen the core (again for basketball) but I wanna strengthen everything. Should I aim for muscle endurance if I'm lifting for basketball? Or if I want explosiveness then should I go for power lifting? Should I lift some and then go run? Or run then lift? Should I separate running and lifting to different parts of the day?

Any help would be appreciated guys.
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If your looking to lose the flab, I strongly suggest P90X. I have a couple friends that have looked to lose a little extra flab and it has done wonders.
 
So I destroyed my arms on Friday, I pushed myself to the very end until I couldn't lift a marshmellow. My arms are still not hurting and it is two days since then. Surely I can't be doing something wrong? When I was first working out, my body ached all over and I loved it because I knew it was hurting for a good reason.

I just want to make sure my arms are still building muscle and I'm not lifting for no results -- Is that even possible? I still get a burn in my pecs/abs/lats/deltoids but little to nothing in my tris and bis. Is this normal? Help me! I don't want to become demotivated!
 
I've also noticed that my excessive partying is throwing off my diet. I slept the whole day on Saturday and barely had anything to eat throughout the day until later that night. I need to start eating a lot more calories on the cheap -- Any ideas?
 
Ronan said:
I've also noticed that my excessive partying is throwing off my diet. I slept the whole day on Saturday and barely had anything to eat throughout the day until later that night. I need to start eating a lot more calories on the cheap -- Any ideas?
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Um, the whole day Saturday? You think that might have some corelation to your arms still being sore?
 
Charcoal Filtered said:
65414_467884224829_742479829_5690747_2838891_n.jpg


My early evening leg workout was sabotaged so that our family could get photos with Santa. Think mom was the only one happy with it.

Now off to do my "late" evening leg workout.
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pretty funny how far your wife is from mrs. santa clause versus how close and creepy santa is to you.
 
Ronan said:
No, I mean my arms aren't sore anymore after working out.
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It's not a requirement for your arms to be sore to get a good workout/progress. Just make sure you're upping your weight every few weeks a bit.

Also a fan of 21's as Mick mentioned above. Use a weight that's about half of the most weight you can do. 3 sets of 21. bottom to half way 7 times, top to midway 7 times, full rep 7 times.

Drinking will inhibit progress, btw. Especially if you're drinking a lot following a workout.
http://www.criticalbench.com/muscle-alcohol.htm
 
Rodolfo said:
It's not a requirement for your arms to be sore to get a good workout/progress. Just make sure you're upping your weight every few weeks a bit.

Also a fan of 21's as Mick mentioned above. Use a weight that's about half of the most weight you can do. 3 sets of 21. bottom to half way 7 times, top to midway 7 times, full rep 7 times.

Drinking will inhibit progress, btw. Especially if you're drinking a lot following a workout.
http://www.criticalbench.com/muscle-alcohol.htm
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Cheers.
 
Weighed myself for the first time in a couple weeks. 195lbs. Heaviest I've ever weighed. Think i can attribute it to hitting my legs more recently. Had knee problems the past couple of years which inhibited consistent leg work.
 
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Rodolfo said:
Weighed myself for the first time in a couple weeks. 195lbs. Heaviest I've ever weighed. Think i can attribute it to hitting my legs more recently. Had knee problems the past couple of years which inhibited consistent leg work.
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Nice. How tall are you?

I'm 5'9" and about 160lbs. When I was in my best shape i was around 175lbs.
 
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