I was asked by another boardie about my workout routine. Thought I'd share in what worked for me and hopefully get some insight and discussion from you fine folks.
-Routines that worked for you.
-Your favorite protein supplement (Whey Gourmet, Milk Chocolate or Vanilla Ice cream. If it doesn't taste good why drink it?).
-Questions on my routine for clarifications.
My terminology isn't the best, but I tried my best to describe!
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Originally Posted by caletn
hey man sorry to bug you, if you got time any tips you can give for getting big like you? like reps/sets, how often you workout, fav exercises? Thanks for any help!
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No worries bud. This is going to be a long one...
I'm less active now that work is so hectic.
My usual routine I'd spend at least an hour at the gym 5 days a week.
I'd focus on different sets of muscles each day. A major muscle group (back, chest and shoulders) and a minor muscle group (legs, biceps and triceps). So each time I went to the gym I'd focus on back and biceps, chest and triceps or legs and shoulders and cycled through (or any combo of 1 major and 1 minor).
I liked all the exercise really. The soreness the next day let me know I did a good job, lol.
For back...
Lower back I'd do dead lifts, seated rows and extensions (it's a machine that holds your calfs and you lean forward all the way and bring yourself up and straight, eventually you hold weighted plates to really build muscle)
Then seated pull down rows.
Upper back I'd do standing rows, lateral pull downs wide and narrow
Then seated pull downs, behind the neck
Chest
Was mostly freeweights and a smith machine (so no spotters needed). On free weights I did dumb bell flies plain and simple.
On the smith I'd sit at a 45 degree angle and lift to work the upper pectorals which lifts the chest.
Then you change the seat to a horizontal and just bench press wide grip and then narrow grip to build chest bulk.
Then a declined 45 degree angle to work the lower pectoral to give you more definition under the chest.
Shoulders (Don't remember the names, just the movements)
So with free weights you'd grip them so your palm faces down and bring them straight up infront of you to work the front part of your shoulders.
Then the next you put your arms down at your sides, bend your elbows and lift the weights like you're doing the "chicken dance" to work the main shoulder muscles
Then the next is the rear of the shoulders. Seated you bend forward and with your arms bent and the sides of the weights infront of your face you open your arms so that the sides of the weights are now facing your ears.
Last is "shrugs". On the smith machine. You stand infront of the bar and grip it with your palms facing behind you and you shrug, that'll work the traps and make your neck disappear.
For the minor muscles...
Biceps
Wide grip curls and narrow grip curls with bar weights.
7-ups aka 21 burns. Is where you curl 7 times from arms straight down to 90 degrees. Then curl 7 from 90 degrees to your face. Then 7 from down to to your face (you'll feel like your arms are on fire, that's a good thing! :P)
That'll make the musles bigger, but to give it a peak you do hercules curls. Basically you find a machine with roped weights and grab one with each arm so you have your arms stretched out like Jesus. Then bring them in like you're showing you're muscles off at the beach.
Triceps
Standing pull downs (wide and narrow grips)
Seated dips, you put your hands on the bench and dip your butt down.
Skull crushers is where you lie flat on a bench and hold bar weights with your arms folded so your knuckles are on your forehead and then extend your arms.
Lastly, whew! Legs
You want to work on your calves and do dips with them.
Work the hamstrings with a lower weighted rope that can hook on your ankle and you bend your leg at the knee.
Weighted squats.
Then if there's a plate machine you put it at a comfortable weight and just push away from yourself.
So I'd do 1 major and 1 minor each gym trip and then do the next the next day, then the last set. Then you take a day off to heal. Then start the cycle again.
If you're a tiny guy you want to do 3 sets, 1 set of 10 reps on low weights, 1 set of 7 reps on moderate weights, 1 set of 5 reps on the highest weights you can manage.
If you're a bigger guy, then do 3 sets of 10 reps of each exercise on moderate to high weight.
Finish each exercise with a protein shake and a multivitamin. Have some meat with every meal as your body will eat your muscles the first chance it gets if you're low on protein.
If you are not used to working out like this go to the gym and do a full body workout of each of these exercises on low weights and only 1 set of 10 reps for each for 2 weeks, just to get your body accustomed. You'll notice differences in your body in a month doing the full routine and even better in 3-6 months. After that it's just maintenance and diet. Hope my descriptions are good enough. Good luck brother!
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Re: Your workout routine?
