??? For the muscle men ....

Mytflyguy · Post by **Mytflyguy** » Mon Sep 12, 2005 4:55 pm

Hey guys .... I'm thinking of going back into lifting ... ( this used to be me )

http://imageevent.com/twellons/weightliftingweek1

I'm curently at about the same body fat percentage as maybe may of 03. but my muscle mass has significantly gotten smaller. This time , I'm wanting to go for more Strength than pure mass gain ( or course a little more mass will be nice too ) This will be my bulk season so packing on a few lbs of fat won't kill me as long as it comes off in the spring ...

When I did this before , I used a 3 day split like :

Mon.
Chest/Shoulders/Tri's

Wed.
Quads/Calves/hams

Tues.
Bi's/Back/Abs

I want to do it right this time though , I want to create a True Spread sheet to monitor my progress rather than just willy nilly lifting to failure and randomly packing on weight when I felt ready.

Alot of my information comes from a Fantastic Bodybuilding site ( that has it's own magazine and will soon have it's own product line ) www.abcbodybuilding.com Lots of Christian lifters there and most are majorly anti juice and pro safe supliments. Really really great and helpful folks ....

the amount of information there from nutrition to workouts to .gifs showing form are fantastic ....

So I'm wondering what Splits have worked well for you guys ( or ladies ) ?

downhill · Post by **downhill** » Mon Sep 12, 2005 5:07 pm

The one you have listed...

When I was gung ho....

Chest, tries..

Back biceps, forarms, traps

legs and shoulders.

Day off and do over.

Stomach every other day to every day.

Whatever works for you. The important thing is that you do it.

Meggie · Post by **Meggie** » Mon Sep 12, 2005 5:12 pm

Mytflyguy wrote:Hey guys .... I'm thinking of going back into lifting ... ( this used to be me )

http://imageevent.com/twellons/weightliftingweek1

hot

Mytflyguy · Post by **Mytflyguy** » Mon Sep 12, 2005 6:29 pm

Meggie wrote:hot

thank you pretty lady

I wish I still looked that way ... With some hard work , By next spring I will again

DH ... I made a mistake ... I thought that was my routine but when I got home I looked it up .... I actually did the following out of the Mens Health 12 Week hard body plan during 03 :

Mon.
Bi's / Tri's and Delts

Wed.
Gluts/Quads/Hams/Calves and Shins

Fri.
Pecs,abs,back

I guess What I'm wondering is ... Is ther e amore effecient split that will help me maximize my Muscle gain by focusing ont he same night ?

wee96 · Post by **wee96** » Mon Sep 12, 2005 7:07 pm

I was about like you 7 years ago, was seriously into lifting alot. Get sad everytime I think about it cuz I cant do it anymore without serious pain (bad injury back then). I was 155 and benched 300.

downhill · Post by **downhill** » Mon Sep 12, 2005 7:19 pm

Mytflyguy wrote:
DH ... I made a mistake ... I thought that was my routine but when I got home I looked it up .... I actually did the following out of the Mens Health 12 Week hard body plan during 03 :

Mon.
Bi's / Tri's and Delts

Wed.
Gluts/Quads/Hams/Calves and Shins

Fri.
Pecs,abs,back
I guess What I'm wondering is ... Is ther e amore effecient split that will help me maximize my Muscle gain by focusing ont he same night ?

You know, you'll get a different answer from just about every lifter on the planet.

My opinion is that resistance training and good technique is the important thing. Follow that and the body just responds to the stimulus.

Start slowly till your connecting tissues, and cartilage get stronger so you don't hurt yourself.

There are quite a few lifters here. I'm sure others will pipe in.

MadDoctor · Post by **MadDoctor** » Mon Sep 12, 2005 7:24 pm

You single?

Do you date outside your species?

PM me for my number.

MadDoctor · Post by **MadDoctor** » Mon Sep 12, 2005 7:26 pm

downhill wrote:There are quite a few lifters here. I'm sure others will pipe in.

Oh baby!!!!!! Will I ever!

Oh wait. Yous said "lifters" not what I thought you said.

Spammy · Post by **Spammy** » Mon Sep 12, 2005 7:29 pm

[quote="MadDoctor"]Oh baby!!!!!! Will I ever!

Oh wait. Yous said "lifters" not what I thought you said.

]

downhill · Post by **downhill** » Mon Sep 12, 2005 8:03 pm

[quote="MadDoctor"]Oh baby!!!!!! Will I ever!

Oh wait. Yous said "lifters" not what I thought you said.

]

You know....someday we ARE going to meet. Unless you buy all the vodka...I'm going to show your wife all these posts.

zooner · Post by **zooner** » Mon Sep 12, 2005 8:51 pm

I lifted for over eight years and could bench 285, even though I only wieghed 165.

anyways, skip the abs ENTIRELY. You'll get enough on them via the rest of your workout.

I am a HUGE fan of the split approach too. Although, I'd also skip the legs. If you really wanna beef up your heart and body fast, do aerobics (stairs/elliptical/etc) instead of a leg workout.

even better then the split workout? something I came up with.

do a split-type workout, without ANY rest between sets. So, do chest/back x3 and then tri/bi x3 and then shoulders (with small rest) x3.

to make it even more insane?

do this:

bench/back x3
chest fly/lats x3
bi/tri x3
shoulders x3

every other day. It's fast, easy, insane on the heart and you'll get good results fast.

very fast way to beef up very quickly.

MadDoctor · Post by **MadDoctor** » Mon Sep 12, 2005 9:17 pm

downhill wrote:You know....someday we ARE going to mate. Unless you buy all the vodka...I'm going to show your wife my parts (sad as they are).

fixed

Shagster · Post by **Shagster** » Mon Sep 12, 2005 9:21 pm

Have you though about pure cardiovascular?

MissTynker2 · Post by **MissTynker2** » Mon Sep 12, 2005 10:57 pm

Does that work for "Mighty Mouse" pixies as well

downhill · Post by **downhill** » Mon Sep 12, 2005 11:00 pm

[quote="MissTynker2"]Does that work for "Mighty Mouse" pixies as well
]

Yes....although unless you have a higher than normal testosterone level for being female, it'll be a slow but very healthy process...

Will you gain much weight and look like Arnold from it? Only with modern living through chemistry.

Will you get stronger? Yes....

Mytflyguy · Post by **Mytflyguy** » Tue Sep 13, 2005 8:07 am

MadDoctor wrote:You single?

Do you date outside your species?

PM me for my number.

Only if you're a Sheep ....

Debbie · Post by **Debbie** » Tue Sep 13, 2005 8:15 am

Mytflyguy wrote:Only if you're a Sheep ....

LMFAO!!!!!!!!!!!!!!!!!

Ghosthunter · Post by **Ghosthunter** » Tue Sep 13, 2005 9:03 am

dh is right, everyone you talk to will tell you something different. I think as long as you have the core down like resistance and form it doesnt matter that mcuh whatever works for your body.

Myself I do all with dumbbells only:

Day 1 (Chest / Triceps / ABS)

DB Flat Bench Press 3 sets
DB Flys 3 sets
Pushups 3 sets
seated tricep press 3 sets
db kickback 3 sets
crunch 3 sets
oblique crunch 2

Day 2 (Back / Biceps)

1 Arm Rows 3 sets
Bent Over lateral 3 sets
Dumbell Curls 3 sets
Hammer Curls 3 sets
Concentration Curls 3 sets
Wrist Curls 3 sets

Day 3 (Legs/Delts/traps/abs)

Squats 3 sets
Lunges 3 sets of 10 reps
Bridge with dumbbell 3 sets
Seated Calf Raise 4 sets
Arnold Press 3 sets
Upright Row 3 sets
DB Shrugs 3 sets
crunch 3 sets
oblique crunch 2

This takes me about 45 minutes each workout on average. I am sure there are better ways I can be doing it, but it works for me.

I also rotate every 3 weeks and switch it off like will go Day 1 with Chest / Back, then Day 2 with legs / delts and day 3 with biceps / triceps and so on

Mytflyguy · Post by **Mytflyguy** » Tue Sep 13, 2005 9:09 am

Yeah I'm primarily Dumbells as well , I have a Dip Rack on the back of my Bench . I saw a Gold Gym Bench at local Wally World for like $100 that had ALL kinds of cool **** on it .... Inclussing pins for a Squat !!!

I really wish I could do standard Barbell Bench press and Squats , but I can't max my effort with those without a spotter.

So mostly I use Dumbells to allow my stabalizing muscles to get stronger as well as be able to max it out with less fear of dropping it on me.

This workout you posted Ghost is VERY similar to the one I've been using in the past ... Split smy be different but the general excersises are almost the same. ... This book is Great and offers these Supersets and Quick paths to isolate muscles you want to improve. It was about $12 when it first came out a few years ago.

triniwasp · Post by **triniwasp** » Tue Sep 13, 2005 12:04 pm

Dumbells are good. I do isolated curls, bent over rows, calf raises with them.
Barbell I do bench and shoulder shrugs.

sito · Post by **sito** » Tue Sep 13, 2005 12:11 pm

Try lifting with a stopwatch, giving the muscle your working on only 1 minutes rest between sets. Just a tip.

Mytflyguy · Post by **Mytflyguy** » Tue Sep 13, 2005 12:41 pm

Yeah the very first time I ever lifted , I used to do a Circuit type trianing .... Never really read up on excersises , I only did the very basics familair to all , ( Dumbbell presses/Curls/Butterfly/Pushups/Dumbbell lift )

and I would do x# sets of one excersise to failure until I could only push out 2-4 , then immediately switch to another muscle group and start over until I was again down to 2-4 until falure ....

I did this for about a year and SAW HUGE gains ... Of course I was also jacked on ECA stack ( read as Overdosing ) and eating 4 bowls of Rice Krispies/Cherrios a day , with 2 combo meals from local fast food place for lunch and a resaonable dinner. Due to Poor form ( because I had no bench and only 2 20lb dumbbells ) I had some imbalance in shape , High pecs but not well rounde don the lower outer edge, Good front delts but ****ty rear ... etc ....

since 2000 though I can't touch them , they tear my stomach up too bad now and make me nervous and jittery.