lifting, no more pain?

[jblw12gti 10+ year member]

well i havnt really done shit for cardio.. just mainly bike ride for 20 before each workout...

this isnt intense shit doing it for a deadline, i just want to INC the muscle mass and be bigger

lol more protein, heavier weight, more sleep? is that valid?

Lol good. This cardio just gets the blood flowing, which is great and helps pump a workout. Consume up to two grams of protein per lb of body weight. Drink lots of water, and write down goals

 

[▼)Ñ╩fZΣµ& 10+ year member]

Thats a real routine right there.
If you want something more simple

Routine Split and Exercise Selection

Day 1 : Chest and Back

Chest

* Flat Barbell Bench Press : 2 x 6-8 reps

* Low Incline Dumbbell Press : 2 x 6-8 reps

* Dips : 2 x 6-8 reps

Back

* Chin ups : 2 x 6-8 reps

* Deadlifts : 2 x 6-8 reps

* Barbell Rows : 2 x 6-8 reps

* Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

* Squats : 2 x 6-8 reps

* Hack Squats : 2 x 6-8 reps

* Leg Curls : 2 x 6-8 reps

* Straight Legged Deadlifts : 2 x 6-8 reps

* Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

* Military Press in Rack : 2 x 6-8 reps

* Seated Dumbbell Press : 2 x 6-8 reps

* Standing Lateral Raises : 2 x 10 reps

Triceps

* Narrow Grip bench Press : 2 x 6-8 reps

* French Press : 2 x 6-8 reps

Biceps

* Barbell Curls : 2 x 6-8 reps

* Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

i dont want more simple, id be down for more..

i feel as i can keep going, i want to keep going, keep working them hard.. but never really get fully mentally tired.

like for a bi tri day id, do 4x8-10 for

barbell curls, hammers/regular curls, dumbbell extensions, dips to fail x4, cable pushdowns, pullups reverse grip, and go on all the crazy machines and do those arm exercises

basically i wil try to destroy whatever group im doing that day .. lol

and i dont do squats for the simple fact no spotters really.. but whats the safety bars for i guess..

i know how to properly squat,clean, etc in highscool took weights for 2 years, didnt do much but i learned how to correctly lift, always on squats id pass the parallel too far, where everyone else would not even go parallel.. i tried that one day, SOO MUCH EASIER... kinda pissed me off that everyone lifted like that....

would u recommend front squatt at all? and deadlift fking hurts my lower back... lol gota start light i guess..

 

[ThomasG 5,000+ posts]

i dont want more simple, id be down for more..
i feel as i can keep going, i want to keep going, keep working them hard.. but never really get fully mentally tired.

like for a bi tri day id, do 4x8-10 for

barbell curls, hammers/regular curls, dumbbell extensions, dips to fail x4, cable pushdowns, pullups reverse grip, and go on all the crazy machines and do those arm exercises

basically i wil try to destroy whatever group im doing that day .. lol

Thats no bueno. You grow outside the gym not in the gym. What I'd recommend is doing the 2and routine I posted for at least 2 months but do it as long as you want. Then eventually move to the 2and routine.

I'm out for the night but I'll leave it with this

Meal time & rest time are just as important as gym time.

 

[juniorab 10+ year member]

Wow. Everybody is all over the place. I've been a personal trainer for 13 years. I've trained Olympic medalists, professional MMA fighters, NHL and WHL hockey players, and several bodybuilder/figure/fitness competitors. I've also won a couple of bodybuilding shows in my day. I hate to say it, but this is not the forum you should be using for fitness advise. If you want some help to getting you in the right direction, PM me and I'll set you up on something for YOUR specific goals, and something that will work for YOU, not somebody else.

 

[▼)Ñ╩fZΣµ& 10+ year member]

Thats no bueno. You grow outside the gym not in the gym. What I'd recommend is doing the 2and routine I posted for at least 2 months but do it as long as you want. Then eventually move to the 2and routine.
I'm out for the night but I'll leave it with this

Meal time & rest time are just as important as gym time.

word, lol im just going for basic shit here, no crazy *** stuff..

i know all growing is in your sleep...

 

[timaishu 10+ year member]

Ive been lifting for 3 years. I used to be a real *****. Was 6'2 150lbs. Im now 6'4 and 180lbs.

Im a skinny dude but Im decently strong. I usually dont go into the gym with a plan and just remember what Ive done the previous few days and do something different. Im usually sore the next day. If im not, I always feel like I didnt work hard enough.

Im taking a break from the gym and trying p90x out. I just finished week 1 today. It rapes you hardcore.

 

[meh 10+ year member]

My workout now has two core lifts. Monday it is power clean to push press and bench, Tuesday is hang clean and squat, Wednesday is off, Thursday is hang clean to push press and close grip bench, Friday is power clean and front squat.

personally I think any type of clean, mainly power clean is one of the best workouts as it works more than one muscle and you have to be explosive and quick with good form. Squats are good if you go parallel, but now alot of colleges are going below parallel to work on ankles. I usually don't trust peoples squat max's though since they are either A: bad form, or B: not near parallel. Max on front squat then come talk.

 

[Maddogg7888 10+ year member]

wait til u stop lifting, i lifted for about 8 years then blew out my knee in football, when u stop lifting for about 2-3 months, everything will hurt, trust me

 

[timaishu 10+ year member]

wait til u stop lifting, i lifted for about 8 years then blew out my knee in football, when u stop lifting for about 2-3 months, everything will hurt, trust me

That happens from me not working out for just little over a week.

 

[MTX520 10+ year member]

before lets say 1-2 years ago when i used to lift i got used to it and no more pain..it just felt like my muscle was getting stronger or bigger or something...

and now that i started to lift again(started sunday) im sore as fack!!!...everything hurts..all my upper body...