Newbs Guide To Working Out

[You suck and have no life 203]

I kept it really really easy.

Supplements (4 total)

1. Morning:

Protein Shake

2. Preworkout (30 minutes prior)

http://www.bodybuilding.com/store/clabs/flood.html (nitric oxide energy drink)

3. During Workout (mix together in one drink)

http://www.bodybuilding.com/store/clabs/purple.html (branch chain amino acid)

http://www.bodybuilding.com/store/gn/size.html (creatine)

4. Postworkout

Protein Shake

Workout Routine (3 times a week, alternate routine)

Routine 1

5x5 Squat

5x5 Clean

5x5 Bench

Routine 2

5x5 Squat

5x5 Deadlift

5x5 Shoulder Press

Edited May 15, 2009 by YouSuckAndYouHaveNoLife

[James Tyrgglidaar Quall 69 0]

While I've never personally tried the 5x5, I hear it is shit. I generally do 10x3 with two or three workouts between sets (ie. bench, upper back row, pushups, rest, repeat...). I also do full body workouts, alternating between going heavy on upper body and legs. By heavy, I mean doing the 10x3, then doing either 3x3 or 2x2, or just doing a slightly heavier weight until failure. At least 30 minutes of running prior and after weights, and as much swimming until I nearly drown after cardio. LOTS OF STRETCHING.

(not saying the 5x5 doesn't work or isn't right for you, just been told there are better routines. Find one that works for YOU!)

Also, anyone who relies on creatine for muscle growth and regeneration is a weakling and needs to learn to not be a pussy.

[+Henry Spencer 117]

Can't use creatine anyways.

[You suck and have no life 203]

Creatine is dirt cheap and works.

[Rydawg 14]

Normally what i do is stretch, play b-ball, use some weights on all parts body, swim, stretch.

I dont want to taint my body with supplements because that is exactly what they are.

[You suck and have no life 203]

Normally what i do is stretch, play b-ball, use some weights on all parts body, swim, stretch.

I dont want to taint my body with supplements because that is exactly what they are.

You have to put things into perspective. Creatine is found in meat. Whey is from milk. And NO is arginine. Look at the other "normal" foods out there. I don't think its any worse than drinking alcohol, eating fast food, etc etc.

[Rydawg 14]

You have to put things into perspective. Creatine is found in meat. Whey is from milk. And NO is arginine. Look at the other "normal" foods out there. I don't think its any worse than drinking alcohol, eating fast food, etc etc.

You NEED food to survive and meat is needed to be healthy. You dont NEED extra crap. I workout etc to stay in shape, I have no goals of having massive muscles. In fact I think massive muscle are one of the grossest things.

[You suck and have no life 203]

You NEED food to survive and meat is needed to be healthy. You dont NEED extra crap. I workout etc to stay in shape, I have no goals of having massive muscles. In fact I think massive muscle are one of the grossest things.

Dont worry, you arent going to wake up as Ronnie Coleman the next day. I agree that too much muscle is not attractive. Just with everything, too extreme is never desirable. I think 205 at 6 feet with 7% body fat would be good place to be at.

[Rydawg 14]

6'4" i range from 215-219. I havent measured my fat % ever.

[FunkyFresh 68]

Pretty sure that as long as you have a healthy diet, drink a lot of water, and take those multivitamins..your body wouldn't have a problem from taking those supplements.

edit: by healthy, I really mean healthy. No having fastfood at all, even if it's once a month, no sweets/sodas/cakes/candy, no processed nasty nastys, etc.

Edited May 15, 2009 by FunkyFresh

[You suck and have no life 203]

Pretty sure that as long as you have a healthy diet, drink a lot of water, and take those multivitamins..your body wouldn't have a problem from taking those supplements.

edit: by healthy, I really mean healthy. No having fastfood at all, even if it's once a month, no sweets/sodas/cakes/candy, no processed nasty nastys, etc.

So you are saying if you have a soda once a month, then taking protein supplements would give you health problems? Articulate, do you have it?

[FunkyFresh 68]

Negative. I said

No having fastfood at all, even if it's once a month

THEN the rest. Sorry if that was confusing/sent out the wrong message.

Pretty sure you of all people would've read and been able to comprehend.

Edit in case you haven't read yet: I'm not gonna reply to your next post if it's just gonna be demeaning, not into those games

Edited May 16, 2009 by FunkyFresh

[James Tyrgglidaar Quall 69 0]

I dont want to taint my body with supplements because that is exactly what they are.

They are called supplements because they are supplementary to your diet. Normally, you get all your vitamins and nutrients from the food you eat. You have to a eat a wide variety of food to get the recommended daily value for each and every vitamin and nutrient. Supplements let you circumvent all that food scavenging and get all that good shit right away. You can find all natural supplements, and they aren't anything more than what you are supposed to be eating anyway. It's not like it's adding synthetic or robotic parts to your body, it's just giving you the resources your body needs straight up.

BUT CREATINE IS STILL FOR WUSSES WHO NEED HELP NOT BEING PUSSSSSES. LIFT HEAVY EVERYDAY!

[Nket 16]

I just started squats yesterday, they are brutal on your WHOLE body, I am loving them.

[h3gi 5]

I just started squats yesterday, they are brutal on your WHOLE body, I am loving them.

Yes.

It's a good pain.

It hurts so good when you do it right.

[James Tyrgglidaar Quall 69 0]

Just got back from the gym. Decided to write down my workout.

-Stretch and 5 minutes walk

-25 minute run ~3.2 miles

-12 minutes of rowing ~2400meters

-10(reps)x3(sets) cable chest rows and 1 armed medicine ball pushups

-10x3 cable lateral rows and shoulder stretch

-10x3 flys and medicine ball pushups and situps and bicep curls

-10x3 shoulder shrugs increasing weight and finger curls

-10x3 dumbbell squats and single leg body weight squats

-10x3 standing back flys and upper lateral rows

-10x3 lunge and shoulder raises

-10x3 seated row and shoulder raises and pullups

-10x3 bicep curls and standing back row

Really light weight squats, leg press, calf raise, prone leg curl, and leg extension to warm up legs

-10x3 squat and dips

-10x3 40degree calf raise and 40degree leg press and pullups

-10x3 leg press and back extensions and dips

-10x2 inner thigh workout (dont know what its called...) and calf raises

About 15 minutes of biking because I got tired

-10x3 vertical chest press, shoulder raises, incline chest press

Now for abs- 10 reps on the upperab machine, 10 reps lower ab machine, 10 elevated leg raises, 10 turned situps on each side, 10 decline situps with weight, then 10 lateral back rows. 3 sets of this, increasing weight.

Then various cool down exercises, usually just 1 set of increasing weight until failure on all muscle groups using an assortment of machines.

30 minutes of swimming and 10 minutes of stretching.

I missed a few exercises, because I don't really have a routine, I just do everything in a semi-random order. I forgot to do a few exercises today also, but I was tired (it's been like 2 weeks since I last worked out. yay weed.)

[+Henry Spencer 117]

weed

<--- 420chan is that way.

[You suck and have no life 203]

Just got back from the gym. Decided to write down my workout.

-Stretch and 5 minutes walk

-25 minute run ~3.2 miles

-12 minutes of rowing ~2400meters

-10(reps)x3(sets) cable chest rows and 1 armed medicine ball pushups

-10x3 cable lateral rows and shoulder stretch

-10x3 flys and medicine ball pushups and situps and bicep curls

-10x3 shoulder shrugs increasing weight and finger curls

-10x3 dumbbell squats and single leg body weight squats

-10x3 standing back flys and upper lateral rows

-10x3 lunge and shoulder raises

-10x3 seated row and shoulder raises and pullups

-10x3 bicep curls and standing back row

Really light weight squats, leg press, calf raise, prone leg curl, and leg extension to warm up legs

-10x3 squat and dips

-10x3 40degree calf raise and 40degree leg press and pullups

-10x3 leg press and back extensions and dips

-10x2 inner thigh workout (dont know what its called...) and calf raises

About 15 minutes of biking because I got tired

-10x3 vertical chest press, shoulder raises, incline chest press

Now for abs- 10 reps on the upperab machine, 10 reps lower ab machine, 10 elevated leg raises, 10 turned situps on each side, 10 decline situps with weight, then 10 lateral back rows. 3 sets of this, increasing weight.

Then various cool down exercises, usually just 1 set of increasing weight until failure on all muscle groups using an assortment of machines.

30 minutes of swimming and 10 minutes of stretching.

I missed a few exercises, because I don't really have a routine, I just do everything in a semi-random order. I forgot to do a few exercises today also, but I was tired (it's been like 2 weeks since I last worked out. yay weed.)

Pics or it didnt happen. Did you just cram a weeks worth of exercise in one day? This guy is so bs.

Edited May 16, 2009 by YouSuckAndYouHaveNoLife

[Nket 16]

I do believe that he is lying as well, seeing as he apparently smoked weed for 2 weeks then ran 3.2 miles in 25 minutes.

also this (Then various cool down exercises, usually just 1 set of increasing weight until failure on all muscle groups using an assortment of machines.)

ok

[boywonder03 2]

Yeah when I'm not smoking weed, getting hammered drunk (only thing I actually do), or on my fat ass I like to lift houses up with just one arm or place 3rd in triathlons.

Edited May 16, 2009 by boywonder03

[Oww My Nose 19]

Yeah when I'm not smoking weed, getting hammered drunk (only thing I actually do), or on my fat ass I like to lift houses up with just one arm or place 3rd in triathlons.

pfft, i do all that while i'm drunk and high, except for the 3rd in triathlons, i place first instead

[James Tyrgglidaar Quall 69 0]

lol, it was over 4 hours. It is possible to smoke weed all day and be in shape. Nick Diaz the mma fighter has insane conditioning and he smokes weed. the job ive been working at for nearly three years is 10 hours of straight physical work a day (we got pedometers and I supposedly walk 15-16 miles a day on average, but its probably more like 12-13), so its not like I don't get exercise while I'm not exercising. Plus I stopped getting drunk because weed+beer costs too much

3.2 miles in 25 minutes is only 8mph....

[You suck and have no life 203]

I knew you were full of shit when you told me yous squatted 300 at age 15. Now I know you are a definite retard when you claim to work out for 4 hours. You shouldn't workout more than 1.5 hours in most cases.

[James Tyrgglidaar Quall 69 0]

hahah can't admit to someone having better conditioning than you? I admitted to that the squatting 300 was bs, but when i work out, its for a good 3-4 hours or i dont really feel it :/

[h3gi 5]

And how many times do you work out per week?