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tips for some good workout routines
    #9110445 -

i started hitting the gym again a little over 3 weeks ago.  i kind of fell off the wagon for 1 1/2 years or so but now that it's getting cold out again i cant ride my bike as much and want to still be pshsical on a daily basis. 

ive been going 4-5 times a week. doing back/bi's one day, chest/tri's another and shoulders and legs on another.  and ending every workout with a 1.5 mile fast paced run. and then ill go up there a couple more times maybe and just run.  im just thinking that my workouts might be a little bland and i feel iam doin the same stuff every week and i know that's not good.  so i was wondering if you guys knew of any good websites or books i could check out (id prefer free ones) to get some good workout routines to follow?

im not looking to get ripped so dont direct me in that direction. i just want to get toned up and build some lean muscle again.

shoot me ideas guys.  thanks

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Re: tips for some good workout routines [Re: blood4blood]
    #9110478 -

http://forum.bodybuilding.com/showthread.php?t=998224

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm?200725


You won't get too big without noticing it. Keep lifting and eating until you get the muscle you want and then cut down later to be decently lean.

No workout routine will start you off adding "toned muscle" nor will one pack on huge ripped muscles. That's impossible.

By the way, I just clicked on this board to ask for some lifting advice and saw this topic. Then when I dug out those links I found what I wanted in my favorites folder. How freaky!


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Remember to cut your nails regularly.


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Re: tips for some good workout routines [Re: blood4blood]
    #9110803 -

Look at dragondoor.com it might have what you want/need.


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Re: tips for some good workout routines [Re: sunflower]
    #9111365 -

Definitely check out Westside 4 Skinny Bastards (you don't have to be a skinny bastard to use it :sun:).  Search on google for 'ws4sb', there is alot of info.  Basically ws4sb #1 looks like this:

3 days/week
-Monday:  Max effort upper body
-Wednesday: Max effort lower body
-Friday: Repetition upper body

For example:
-Monday:  5x5 DB bench press, 5x5 DB row, Chins and Dips
-Wednesday:  5x5 Deadlift variation, 5x5 squat variation, abs, calves
-Friday:  High rep work such as pushups, pullups, dips, DB curl, close-grip bench press, etc.

This program gives you 4 off days per week that you can use to do non-lifting activities so if you like to run or swim or whatever, you can use those extra days.

There is another version of WS4SB that uses a 4 day split which is like this:
-Monday:  Max effort upper body
-Tuesday:  Repetition lower body
-Thursday:  Repetition Upper body
-Friday: Max effort lower body

This program is geared towards athletes and its purpose is to build strength and mass.  Not as hypertrophy specific as your average bodybuilding split, but you will add some impressive muscle mass if you hit the gym hard and follow the program.  Worse thing about bodybuilding routines is that you often end up all show and no go, which is why I quit using them.

Also check out http://www.t-nation.com. There is alot of good info there.  Check out the articles by Charles Poliquin.


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:yesnod::thumbup:

Edited by skydog (10/21/08 06:16 PM)

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Re: tips for some good workout routines [Re: skydog]
    #9113367 -

good response skydog.  I've been lifting since school got back in session, and after getting too used to my routine using my weights/bench I switched it up to bodyweight exercises 6days/week.  Once I get tired of this, I think i'll try out that ws4sb info.

Thanks again,

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Re: tips for some good workout routines [Re: memes]
    #9113432 -

SQUAT, DEADLIFT, CLEAN, JERK, PUSHPRESS, DIPS, BENCH, CHINUPS, BARBELL ROWS, MILITARY PRESS

forget everything else for the first year, youll be busy enuf.

oh, and fuck machines.


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !

Edited by ohmatic (10/21/08 11:55 PM)

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Re: tips for some good workout routines [Re: blood4blood]
    #9117162 -

Check Men's Health, a very good mag on nutrition and health:
http://www.menshealth.com/cda/homepage.do?site=MensHealth

Also their forums:
http://forums.menshealth.com/eve?s=70010347&ORIGINAL_REFERRER_URL=http%3A%2F%2Fforums.menshealth.com%2Feve

Look up a book called Abs diet here, super cheap too:
http://www.amazon.com/Abs-Diet-Six-Week-Flatten-Stomach/dp/1594862168/ref=sr_1_1?ie=UTF8&s=books&qid=1224718467&sr=1-1

Good Luck!

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Re: tips for some good workout routines [Re: gema]
    #9121104 -

gema said:
Check Men's Health, a very good mag on nutrition and health:
http://www.menshealth.com/cda/homepage.do?site=MensHealth

Also their forums:
http://forums.menshealth.com/eve?s=70010347&ORIGINAL_REFERRER_URL=http%3A%2F%2Fforums.menshealth.com%2Feve

Look up a book called Abs diet here, super cheap too:
http://www.amazon.com/Abs-Diet-Six-Week-Flatten-Stomach/dp/1594862168/ref=sr_1_1?ie=UTF8&s=books&qid=1224718467&sr=1-1

Good Luck!


yes, he is going to need luck with the links you provided :rolleyes:


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:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !

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Re: tips for some good workout routines [Re: gema]
    #9121121 -

thanks for the responses guys. all good stuff.

yea i used to have a subscription to men's health last time i was going to the gym.  its a great magazine, im thinking about getting it again now that i dont have cable i need shit to read.

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Re: tips for some good workout routines [Re: blood4blood]
    #9121125 -

blood4blood said:
thanks for the responses guys. all good stuff.

yea i used to have a subscription to men's health last time i was going to the gym.  its a great magazine, im thinking about getting it again now that i dont have cable i need shit to read.


no, what you need to do is to save the money from that crappy magazine and invest
in STEAK / OATMEAL / EGGS / VEGGIES and do the exercises i wrote ABOVE.


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !

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Re: tips for some good workout routines [Re: ohmatic]
    #9121136 -

i do a few of those.
im not sure what a clean, jerk and pushpress are though.

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Re: tips for some good workout routines [Re: blood4blood]
    #9121148 -

blood4blood said:
i do a few of those.
im not sure what a clean, jerk and pushpress are though.


DO ALL

ever heard about Mr. Google ? i hear he is the knowlege !

http://www.exrx.net/Lists/PowerExercises.html





--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !

Edited by ohmatic (10/23/08 12:53 PM)

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Re: tips for some good workout routines [Re: ohmatic]
    #9121289 -

Look up the cleans jerks and presses. Ignore men's health. All they tell you is different ways to eat and lift which are the most important parts.

Fuck the frankenfoods and eat good healthy stuff with proper portions and do your heavy core lifts and you'll be good. And remember to squat. Squatting is extremely important at adding mass, no ifs ands or buts about it. Learn to love them because without them you are really holding yourself back.

And remember to tell the ladies you squat, jerk, and clean at the gym everyday. If they ask what you mean, ignore it and try to change the subject.


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Remember to cut your nails regularly.


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Re: tips for some good workout routines [Re: PyroBurns]
    #9151096 -

what do you guys think of sauna's?

think they're bad after a good workout?

i always like to do some good lifts 3 days a week (M,W,F)  and then some good cardio after my workout and then sit in the sauna for 20-30 mins after the cardio.  i feel pretty good the next day after that.  on tuesdays and thrusdays i just run and take breaks from lifting.

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Re: tips for some good workout routines [Re: blood4blood]
    #9151175 -

Saunas are a pretty good way to chill out. Do you eat after lifting? PWO is pretty important, especially if you do cardio afterwards.


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Remember to cut your nails regularly.


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Re: tips for some good workout routines [Re: blood4blood]
    #9151179 -

I :heart: saunas
they are very good for you

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Re: tips for some good workout routines [Re: PyroBurns]
    #9152879 -

PyroBurns said:
Saunas are a pretty good way to chill out. Do you eat after lifting? PWO is pretty important, especially if you do cardio afterwards.


yea i eat after lifting all the time.  im usually starving by that time anyways.  it usually consists of some chicken or other white meat (im not a big fan of red meat) and some fresh (if i got them) or bagged veggies an 8 oz glass of skim milk. you know something along those lines.

thanks for the help guys i just wasnt sure if sauna's would sorta deplet everything i just did in my workout or not.

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