Bodybuilding/Training

If anyone is into bodybuilding then hit me up with the best workout guides and best effective exercises there are.. I know its abit random but im just looking for some new ideas in my overall training. I've been training for a few years and have reached a great size but my performance has slowed down. Please Feel free to give me tips and info on training i appreciate all your help.

Yeah i train everyday. Do you lift weights or regular exercise(pushups, situps, pull-ups)?

This message was edited 3 times. Last update was at 30/08/2010 18:44:38

I have been working out for a long time now. I do cardio two days and strength training/abdomen two days. For Cardio, I do 20+ minutes and go up each time. For Strength training I do between 2 hours to 2 1/2 hours.

Here is what I do

I do 6-7 chest exercises

8-9 Shoulder Exercises

5 Tricep exercises

9-10 Bicep Exercises

6-7 Abdomen Exercises- My College gym only.

That is my workout plan.

BlackBear, how many exercises you do every time you work out?

This message was edited 1 time. Last update was at 30/08/2010 22:40:46

I mostly lift weights john... that sounds good viper but isn't your workout way too long? I mean i train for a maximum of an 1 hour n 30 mins and i make sure i cover all areas of my muscles.

My workout routine is the following:

Monday - Chest
Tues - Legs
Wed - Arms (Including both Biceps and Triceps)
Thurs - Cardio/Abs
Friday - Shoulders
Sat - Back

I aim usually for each muscle for around 5 or 6 exercises and tend to do around 4/5 sets of 12 reps max and going down whilst im increasing the weight. For example 70kg bench of 12 reps then next set would be 10 reps but increasing the weight slightly.

I was wondering if anyone would like to share their weekly routine with me and give me tips on the best way possible to increase more size. Also if you are on any supplements that show great gains.

This message was edited 3 times. Last update was at 30/08/2010 23:29:59

I dont really lift weights. I do these exercises here.

Monday 3 sets

Jumpingjacks 35-40 reps
pushups 20-25 reps
situps 45-50 reps
tricep left/right pushups 15-20 reps
Cliff Scalers 25-30 secs
Roll ups with jump 25-30 secs
crab with knee lift 25-30 secs

Tuesday 3 sets

lateral squat jumps 10-15 reps
kicker left & right push-ups 5-15 reps
Mountain climbers 10-20 reps
Glute Bridge Leg Lifts 12-24 reps
alternating plank lifts 12-24 reps

Wednesday- No exercise

Thursday 3 sets

pushups 20-25 reps
single leg lateral hops left & Right 10-20 secs
single leg forward reach left & Right 10-20 secs
scissor kicks 25-30 secs
Scissor bicycles 25-30 secs

Friday- 3 sets

Man Makers 8-10 reps
Situps 35-40 reps
Twists 25-30 secs
Side Plank left/right 25-30 secs
spider crawl 25-30 secs

Saturday- Abs training

Jumpingjacks 35-40 reps
High knees 30 secs
Drop down jumps 30 secs
Down knees 30 secs
Rest 30 secs then repeat 3 more times\

Sunday- No exercise

Then next monday start more exercising. I do it like that. 2 days workout, 1 day rest then 3 days workout, 1 day rest. Just mixing it up. I need more weights and I need a bench. I dont know what supplements to use. I have heard of sytropin and creatine. My friends use creatine to build lean muscle and have an increase in stamina. Now sytropin I've seen in infomercials, it said that it will burn 6% more fat and gain 13% more lean muscle then the normal working out.

This message was edited 2 times. Last update was at 31/08/2010 18:53:30

BlackBear wrote:I mostly lift weights john... that sounds good viper but isn't your workout way too long? I mean i train for a maximum of an 1 hour n 30 mins and i make sure i cover all areas of my muscles.

My workout routine is the following:

Monday - Chest
Tues - Legs
Wed - Arms (Including both Biceps and Triceps)
Thurs - Cardio/Abs
Friday - Shoulders
Sat - Back

I aim usually for each muscle for around 5 or 6 exercises and tend to do around 4/5 sets of 12 reps max and going down whilst im increasing the weight. For example 70kg bench of 12 reps then next set would be 10 reps but increasing the weight slightly.

I was wondering if anyone would like to share their weekly routine with me and give me tips on the best way possible to increase more size. Also if you are on any supplements that show great gains.

I like working out long. One of those days, my class ends at 10:45, so I have 4 and half hours ago to kill. Killing half of the time just make the day go quicker.

I do all five body parts except the bike all in one workout day. So on strength training days I do about 25 to 30 exercises.

johnbludger wrote:I dont really lift weights. I do these exercises here.

Monday 3 sets

Jumpingjacks 35-40 reps
pushups 20-25 reps
situps 45-50 reps
tricep left/right pushups 15-20 reps
Cliff Scalers 25-30 secs
Roll ups with jump 25-30 secs
crab with knee lift 25-30 secs

Tuesday 3 sets

lateral squat jumps 10-15 reps
kicker left & right push-ups 5-15 reps
Mountain climbers 10-20 reps
Glute Bridge Leg Lifts 12-24 reps
alternating plank lifts 12-24 reps

Wednesday- No exercise

Thursday 3 sets

pushups 20-25 reps
single leg lateral hops left & Right 10-20 secs
single leg forward reach left & Right 10-20 secs
scissor kicks 25-30 secs
Scissor bicycles 25-30 secs

Friday- 3 sets

Man Makers 8-10 reps
Situps 35-40 reps
Twists 25-30 secs
Side Plank left/right 25-30 secs
spider crawl 25-30 secs

Saturday- Abs training

Jumpingjacks 35-40 reps
High knees 30 secs
Drop down jumps 30 secs
Down knees 30 secs
Rest 30 secs then repeat 3 more times\

Sunday- No exercise

Then next monday start more exercising. I do it like that. 2 days workout, 1 day rest then 3 days workout, 1 day rest. Just mixing it up. I need more weights and I need a bench. I dont know what supplements to use. I have heard of sytropin and creatine. My friends use creatine to build lean muscle and have an increase in stamina. Now sytropin I've seen in infomercials, it said that it will burn 6% more fat and gain 13% more lean muscle then the normal working out.

That's definitely a good workout plan, but as the supplements watch out which one you use because some can be bad for you.

Red Viper wrote:

johnbludger wrote:I dont really lift weights. I do these exercises here.

Monday 3 sets

Jumpingjacks 35-40 reps
pushups 20-25 reps
situps 45-50 reps
tricep left/right pushups 15-20 reps
Cliff Scalers 25-30 secs
Roll ups with jump 25-30 secs
crab with knee lift 25-30 secs

Tuesday 3 sets

lateral squat jumps 10-15 reps
kicker left & right push-ups 5-15 reps
Mountain climbers 10-20 reps
Glute Bridge Leg Lifts 12-24 reps
alternating plank lifts 12-24 reps

Wednesday- No exercise

Thursday 3 sets

pushups 20-25 reps
single leg lateral hops left & Right 10-20 secs
single leg forward reach left & Right 10-20 secs
scissor kicks 25-30 secs
Scissor bicycles 25-30 secs

Friday- 3 sets

Man Makers 8-10 reps
Situps 35-40 reps
Twists 25-30 secs
Side Plank left/right 25-30 secs
spider crawl 25-30 secs

Saturday- Abs training

Jumpingjacks 35-40 reps
High knees 30 secs
Drop down jumps 30 secs
Down knees 30 secs
Rest 30 secs then repeat 3 more times\

Sunday- No exercise

Then next monday start more exercising. I do it like that. 2 days workout, 1 day rest then 3 days workout, 1 day rest. Just mixing it up. I need more weights and I need a bench. I dont know what supplements to use. I have heard of sytropin and creatine. My friends use creatine to build lean muscle and have an increase in stamina. Now sytropin I've seen in infomercials, it said that it will burn 6% more fat and gain 13% more lean muscle then the normal working out.

That's definitely a good workout plan, but as the supplements watch out which one you use because some can be bad for you.

yeah I know, I might use creatine, my friend has been taking it for 3 months now and he said that he received great results since he started taking it.

Sounds good john.. You should start doing more weights man get your overall size much bigger depending on what u wanna do though.. I tend to use gaspari nutrition 'Real Mass' or 'Myofusion' to gain a decent size along with Gaspari 'Size On' which is creatine.. This has worked really well for me.. I gained size and strength and gave me a real boost to my workouts.. But it's kinda slowed down now since im off that and not on anything. Supplements are great to use would get your ideal size much quicker unless your diet is right then u wouldnt need it.. Anyone know much about use of steriods?

I should do more weights, once i got some more money ill buy some more weights and a bench. My diet is better then before. Trying to eat only nutritious foods and drinking water and gatorade. I haven't drank soda in almost a month. Idk anything about steroids besides getting super ripped.

This message was edited 4 times. Last update was at 31/08/2011 22:12:56

BlackBear wrote:Sounds good john.. You should start doing more weights man get your overall size much bigger depending on what u wanna do though.. I tend to use gaspari nutrition 'Real Mass' or 'Myofusion' to gain a decent size along with Gaspari 'Size On' which is creatine.. This has worked really well for me.. I gained size and strength and gave me a real boost to my workouts.. But it's kinda slowed down now since im off that and not on anything. Supplements are great to use would get your ideal size much quicker unless your diet is right then u wouldnt need it.. Anyone know much about use of steriods?

Steroids are very bad for you and should be avoided like the plague. Professional athletes use a lot of steroids, especially football and baseball players.

Besides getting super ripped, steroids shrink your testicles, bad posture, bad odor, damage your liver, raise LDL (bad cholesterol), high blood pressure, kidney and cardiovascular problems, weaken immune system and it will kill you. Some athletes took steroids and they died from it.

http://www.steroid.com/side.php- for more information about the side effects of steroids.

johnbludger wrote:

Red Viper wrote:

johnbludger wrote:I dont really lift weights. I do these exercises here.

Monday 3 sets

Jumpingjacks 35-40 reps
pushups 20-25 reps
situps 45-50 reps
tricep left/right pushups 15-20 reps
Cliff Scalers 25-30 secs
Roll ups with jump 25-30 secs
crab with knee lift 25-30 secs

Tuesday 3 sets

lateral squat jumps 10-15 reps
kicker left & right push-ups 5-15 reps
Mountain climbers 10-20 reps
Glute Bridge Leg Lifts 12-24 reps
alternating plank lifts 12-24 reps

Wednesday- No exercise

Thursday 3 sets

pushups 20-25 reps
single leg lateral hops left & Right 10-20 secs
single leg forward reach left & Right 10-20 secs
scissor kicks 25-30 secs
Scissor bicycles 25-30 secs

Friday- 3 sets

Man Makers 8-10 reps
Situps 35-40 reps
Twists 25-30 secs
Side Plank left/right 25-30 secs
spider crawl 25-30 secs

Saturday- Abs training

Jumpingjacks 35-40 reps
High knees 30 secs
Drop down jumps 30 secs
Down knees 30 secs
Rest 30 secs then repeat 3 more times\

Sunday- No exercise

Then next monday start more exercising. I do it like that. 2 days workout, 1 day rest then 3 days workout, 1 day rest. Just mixing it up. I need more weights and I need a bench. I dont know what supplements to use. I have heard of sytropin and creatine. My friends use creatine to build lean muscle and have an increase in stamina. Now sytropin I've seen in infomercials, it said that it will burn 6% more fat and gain 13% more lean muscle then the normal working out.

That's definitely a good workout plan, but as the supplements watch out which one you use because some can be bad for you.

yeah I know, I might use creatine, my friend has been taking it for 3 months now and he said that he received great results since he started taking it.

Good idea

What about not taking any substance, not even creatine. Take notice that if you build a lot of muscles now and one day you stop training, you will bulk out and look fat. I recommend to work out without weights, without any substance that makes you look ´ripped´ or whatever and not to over train.

This message was edited 1 time. Last update was at 22/09/2010 01:22:24

i use every second day Thera exercises:

good workout i use:

the video in the middle of the page

http://www.fitness4mma.de/fit-fitnessband.php

other day i use a special machine for every muscle-group.

And dont forget the cardio-exercises. If i got the time i do jogging in the forest. If i got not that much time i use EA-Sports-Active (its really good cardio-shit. Most of the time i use the punching bag exercises).

And boon is right. Dont use chemical shit or all this fitness-drinks.
I just use MILK...they tested it in a long-time experiment and it worked better than any other things like fitness-drinks. It burns your fat and build up muscles.

And btw Black Bear...your workout is shit. You train a muscle group on one day..the other you train another muscle group. Thats not good. Train EVERY muscle-group in one day, take a rest the other day (do cardio that day). Or do it like me and just do 2-3 groups your workout missed the one day and fill it up with cardio.

Roids are bad but there is many diffrent ones out there.... Only thing I take is No2... Some of the best shit ive ever used. Ive noticed a huge increase in my stamina.