Do you work out?

[RexCars]

I work out Monday, Tuesday, Wednesday, Friday and Saturday.
My work out looks like this. Keep in mind that I do cardio and abs every single one of the days I'm there. This workout takes me approximately 2 hours for each day. Please realize that this is a "high weight/low rep" routine, which is meant to be used in order to gain size. So if you want to bulk up faster you need to do more weight and lower reps. The opposite is true if you're looking for leaner results and more endurance. If anyone is wondering, I started working out about 2 years ago. I am 6'2" and weigh 200lbs on the dot. It takes a lot of dedication.

Monday:
Triceps

• Skull Crushers 60lbs [3S, 6-8R]
• Cable Pull-Downs [3S, 6-8R]
• Tricep Dips [3S, 10-12R]

Chest

• Bench Press 160lbs [3S, 6-8R]
• Incline Bench Press 140lbs [3S, 6-8R]
• Chest Press 60lbs/ea [3S, 6-8R]

Tuesday:
Biceps

• Bicep Curl 45lbs/ea [3S, 6-8R]
• Preacher Curl 60lbs [3S, 6-8R]
• Cable Pull-Ups [3S, 8-10R]

Back

• Back Raises BW+45lbs [3S, 20R]
• Back Rotator [3S, 20R]

Wednesday:
Shoulders

• Freeweight Side Liftes (dont know actual name) 25lbs/ea [3S, 10-12R]
• Dead Lifts 25lbs/ea [3S, 8-10R]
• Shoulder Shrugs 60lbs/ea [3S, 20R]

Legs

• Leg Press 300lbs (weight varies depending on day) [3S, 6-8R]
• Hamstring Curls [3S 12-15R]

Thursday:
Rest

Friday:
Triceps

• Skull Crushers 60lbs [3S, 6-8R]
• Cable Pull-Downs [3S, 6-8R]
• Tricep Dips [3S, 10-12R]

Chest

• Bench Press 160lbs [3S, 6-8R]
• Incline Bench Press 140lbs [3S, 6-8R]
• Chest Press 60lbs/ea [3S, 6-8R]

Saturday:
Biceps

• Bicep Curl 45lbs/ea [3S, 6-8R]
• Preacher Curl 60lbs [3S, 6-8R]
• Cable Pull-Ups [3S, 8-10R]

Back

• Back Raises BW+45lbs [3S, 20R]
• Back Rotator [3S, 20R]

Sunday:
Rest

Meal Plan:
I try to concentrate on eating a lot of proteins as well as some carbs. Carbs mostly right before workouts. I eat smaller meals, but I eeat 6 times a day. So I basically divide 3 normal meals into 6 smaller meals. I don't actually eat as healthy as I should.

If you have any questions or need any advice on what you should be doing just PM or something and I'll try to help you out.

And to answer the other question, I work out because I like the way it makes me look and because I play a lot of competitive sports so it helps me achieve peak performance.

I used to do this sort of thing for several years. I found that the number one factor in gaining strength and muscle density/size is consistency. Everything else falls into place. Consistency in eating the right things, consistency in going to the gym at the right times, consistency in getting enough rest.

But with all of this consistency, gaining muscle is quite a chaotic art. Changing one's routine is clutch. Not so much changing what you eat, but simply the manner in which you design your lifting lineup every 6 weeks or so, give or take.

Do you eat any fish, or do you get your fish oils from capsule? I love seafood, honestly, but all the mercury in tuna is a bit unhealthy.

As far as your chest workout goes, I'd really recommend throwing in a nice cable fly. I found the most effective way of hitting those fibers is by grabbing a bench, lay it down in between the weights, lay down straight back and pull upwards. Essentially, it may seem identical to the regular dumbbell fly, but it really isn't. During the dumbbell fly, at the top of your rep, you actually take the pressure off of your chest. With the flat cable fly, resistance is constant and your chest will fill up blood much more.

[Forgotten Show]

There are a lot of athletes and doctors who can attest to what happens when folks focus so much on one muscle group but not at all on the balancing/contrasting/whatever muscle group. This applies to everything: biceps/triceps, chest/upper back, abs/lower back, and quads/hamstrings cover all the biggies though. If you do one, do the other. It'll pay off in the long run.


Bad Memory

[RexCars]

I personally don't prefer to double-up on my muscle groups. One muscle group per day, with one day of rest is good for my results.

[Cobra Commander]

I used to do all weights till exhaustion one day, and then cardio/light weights the next day. If the gym had a punching bag, I might use that rather than the light weights. By light, I mean still a work out, but not till the point of exhaustion.

Only exception is the leg press. At one point I was able to do 800lbs. I did that one every day, because the recovery time for my legs is very short. My arms will ache for a day or two, when I push it, but my legs are good to go after a few hours of rest.

[Inferno Alchemist]

Work out? I must look up this new, fascinating word in the dictionary!

[kaori_tenshi]

I enjoy going swimming a lot. Which is a great workout. Though usually I just do a 1-2 mile jog 3-4 times a week.

[Takizawa]

I used to do this sort of thing for several years. I found that the number one factor in gaining strength and muscle density/size is consistency. Everything else falls into place. Consistency in eating the right things, consistency in going to the gym at the right times, consistency in getting enough rest.

But with all of this consistency, gaining muscle is quite a chaotic art. Changing one's routine is clutch. Not so much changing what you eat, but simply the manner in which you design your lifting lineup every 6 weeks or so, give or take.

Do you eat any fish, or do you get your fish oils from capsule? I love seafood, honestly, but all the mercury in tuna is a bit unhealthy.

As far as your chest workout goes, I'd really recommend throwing in a nice cable fly. I found the most effective way of hitting those fibers is by grabbing a bench, lay it down in between the weights, lay down straight back and pull upwards. Essentially, it may seem identical to the regular dumbbell fly, but it really isn't. During the dumbbell fly, at the top of your rep, you actually take the pressure off of your chest. With the flat cable fly, resistance is constant and your chest will fill up blood much more.

I actually hate seafood XD
And you are right, consistency is key.
As far as the cable fly goes, My routine does not consist of the same exercises each week. I switch up the exercises every week, so I do cable fly, that just happens o be this past week's.
But thank you for the advice regardless (:

[LittleGirl]

Yep! I try to go every morning. Well, I did, but then I started to lose weight, so now I only go a few times a week, and have had to make some adjustments to my workout. I love my gym, because there's a spa next door, saunas, hot tubs, and pools. We just opened the pool at my house, so on days when I don't go I'll just swim.

[Lordwindowlicker]

I couldn't be bothered... and I don't think I could find the time even if I tried.

[Forgotten Show]

I personally don't prefer to double-up on my muscle groups. One muscle group per day, with one day of rest is good for my results.

I'm not suggesting anything to the contrary. You can achieve balance in muscle groups even if you don't work 'opposing' groups on the same day. What I'm saying is if you took two people, one who worked chest muscles exclusively, and one who did both chest muscles and upper back, you'll notice some pretty distinct differences in the two, especially in skeletal/spinal alignment. This becomes more evident as time goes on.


Bad Memory

[RexCars]

I'm not suggesting anything to the contrary. You can achieve balance in muscle groups even if you don't work 'opposing' groups on the same day. What I'm saying is if you took two people, one who worked chest muscles exclusively, and one who did both chest muscles and upper back, you'll notice some pretty distinct differences in the two, especially in skeletal/spinal alignment. This becomes more evident as time goes on.


Bad Memory

Oh, definitely. I've seen 50-somethings in the gym with contorted bodies for that same reason.

[Seta Souji]

I'm not suggesting anything to the contrary. You can achieve balance in muscle groups even if you don't work 'opposing' groups on the same day. What I'm saying is if you took two people, one who worked chest muscles exclusively, and one who did both chest muscles and upper back, you'll notice some pretty distinct differences in the two, especially in skeletal/spinal alignment. This becomes more evident as time goes on.


Bad Memory

It also helps a great deal having a close friend to work out with regularly. It adds a bit of competition, motivation, and spot so you can get the fullest work out.

[CrystalAce]

I work out Monday, Tuesday, Wednesday, Friday and Saturday.
My work out looks like this. Keep in mind that I do cardio and abs every single one of the days I'm there. This workout takes me approximately 2 hours for each day. Please realize that this is a "high weight/low rep" routine, which is meant to be used in order to gain size. So if you want to bulk up faster you need to do more weight and lower reps. The opposite is true if you're looking for leaner results and more endurance. If anyone is wondering, I started working out about 2 years ago. I am 6'2" and weigh 200lbs on the dot. It takes a lot of dedication.

Monday:
Triceps

• Skull Crushers 60lbs [3S, 6-8R]
• Cable Pull-Downs [3S, 6-8R]
• Tricep Dips [3S, 10-12R]

Chest

• Bench Press 160lbs [3S, 6-8R]
• Incline Bench Press 140lbs [3S, 6-8R]
• Chest Press 60lbs/ea [3S, 6-8R]

Tuesday:
Biceps

• Bicep Curl 45lbs/ea [3S, 6-8R]
• Preacher Curl 60lbs [3S, 6-8R]
• Cable Pull-Ups [3S, 8-10R]

Back

• Back Raises BW+45lbs [3S, 20R]
• Back Rotator [3S, 20R]

Wednesday:
Shoulders

• Freeweight Side Liftes (dont know actual name) 25lbs/ea [3S, 10-12R]
• Dead Lifts 25lbs/ea [3S, 8-10R]
• Shoulder Shrugs 60lbs/ea [3S, 20R]

Legs

• Leg Press 300lbs (weight varies depending on day) [3S, 6-8R]
• Hamstring Curls [3S 12-15R]

Thursday:
Rest

Friday:
Triceps

• Skull Crushers 60lbs [3S, 6-8R]
• Cable Pull-Downs [3S, 6-8R]
• Tricep Dips [3S, 10-12R]

Chest

• Bench Press 160lbs [3S, 6-8R]
• Incline Bench Press 140lbs [3S, 6-8R]
• Chest Press 60lbs/ea [3S, 6-8R]

Saturday:
Biceps

• Bicep Curl 45lbs/ea [3S, 6-8R]
• Preacher Curl 60lbs [3S, 6-8R]
• Cable Pull-Ups [3S, 8-10R]

Back

• Back Raises BW+45lbs [3S, 20R]
• Back Rotator [3S, 20R]

Sunday:
Rest

Meal Plan:
I try to concentrate on eating a lot of proteins as well as some carbs. Carbs mostly right before workouts. I eat smaller meals, but I eeat 6 times a day. So I basically divide 3 normal meals into 6 smaller meals. I don't actually eat as healthy as I should.

If you have any questions or need any advice on what you should be doing just PM or something and I'll try to help you out.

And to answer the other question, I work out because I like the way it makes me look and because I play a lot of competitive sports so it helps me achieve peak performance.

That's rather impressive , I have to say. Though, I workout almost every morning and mostly in the afternoon, which mostly includes running, there isn't much regularity when it comes to hanging out at gym. Following a strict routine is surely one of the hardest thing in life. You may follow it for 2 days, 3 days, a week, then slowly you loose interest in it. It has happened quite a lot to me. Though, I would get back at me as soon as I realize my mistake. Luckily, a cousin of mine has decided to help me out get real shaped up quite soon. Things are looking good, I'd say. Besides that, I also love swimming. It really flexes your entire body.

As for why I do it, I'd just say self-satisfaction...that's all...

[SigmaSD]

Yep I usually work out for about an hour from Monday through Friday (when I'm not feeling lazy) and it mostly involves ab work.

[DOOM!]

You could just take weight gainer.

Oooo, what's that? Does it make me gain weight?

[estrago1]

I have a weight bench that I got during Hanukkah, and I put it together about a month later. Now (if i can) I workout about 3 times a week, or once every night (around 9 pm). Its fun working out in my basement at 9. Its dark (except for the lava lamp and the small light keeping my workout area lit) and it is really cool. I plan on painting the Wall on my basemen wall and putting the Hammer logo on it.

[Takizawa]

i dont suggest you work out in a dark room. One slip with heavy weights could be costly.

[_-Anonymous-_]

Well i love to swim , i guess thats a work out

[Seta Souji]

Oooo, what's that? Does it make me gain weight?

They come in powder form (mix with water). Its mashed with calories so you gain weight quick. I don't think I'm allowed to paste websites but you can just google weight gainer and find the best one for you. Make sure you check the reviews. Never take it if you're not planning on working out that day because you'll just get fat and lastly drink plenty of water.

[Inactive Account 0061]

I'm a Hikikomori. What do you think =/

[Atsui Sake]

I just started running recently. I go to the school just up the road and run on the track there. I also do about 20 pushups a day. I'd do more, but I'm very afraid of becoming bulky, since I already have a bit of a stocky build.

[Scarred DNA]

Well i love to swim , i guess thats a work out

One of the best, actually. It works most, if not all the muscles in your body.

If I wasn't terrified of water, I'd take swimming over running any day.

[Ari_86]

I work out 3 times a week, with volleyball. We do conducting and we work on our technic in volleyball. In our hot gym that makes the heat raise up about another 15 degrees.

[Forgotten Show]

One of the best, actually. It works most, if not all the muscles in your body.

If I wasn't terrified of water, I'd take swimming over running any day.

Smart choice, since running beats the hell out of your body. The only reason I'm working on it is because it's a necessary skill for my desired employment prospect. Swimming is, overall, a much better workout for overall cardio and endurance training.


Bad Memory

[Takizawa]

I work out 3 times a week, with volleyball. We do conducting and we work on our technic in volleyball. In our hot gym that makes the heat raise up about another 15 degrees.

I play volleyball competitively and I can vouch for you. It gets so friggin hot in gyms when you have that many people doing such high intensity drills.