*Official* Work Out Thread

[SoxFan1]

Kinda fell off the wagon the last few days because I've been so busy. I've still been able to get a little cardio in or at least a bunch of pushups when I have some time. Back at it 100% tomorrow. I've got 10 days to really get it together because I'll be in Savannah, GA on vacation for a week, including St. Patricks Day. A diet of oatmeal, protein shakes and water for the next week.

[Rowand44]

Got my body fat% down to about 9 percent. Still have some work to do, want to get to around 5-7 percent for the summer.

[SoxFan1]

Need to up the amount of cardio I'm doing. Seeing a lot of great results with the weight lifting, but it'll be even better if I can continue running a lot. Still quite a bit of muscle hidden beneath the leftover fat. I find myself looking in the mirror a lot more lately.

[SoxFan1]

Really starting to see the desired definition in my arms and chest. Traps are coming along. Felt like I was plateuing a little bit so I started mixing up some of my workouts and doing different exercises.

[Rowand44]

6.8 percent body fat...boom!

[SoxFan1]

6.8 percent body fat...boom!

You got your body fat down 2.2% in one week? That seems pretty high and impressive. How do you measure it? Go to the doctor?

[Rowand44]

You got your body fat down 2.2% in one week? That seems pretty high and impressive. How do you measure it? Go to the doctor?

Nah the 9 percent was from last month, it was just the last time I measured it.

 

And I work at a health club so we have a fancy little body fat machine.

[Y2HH]

Nah the 9 percent was from last month, it was just the last time I measured it.

 

And I work at a health club so we have a fancy little body fat machine.

 

If it's one of those that you hold in your hands out in front of you, they work like crap.

 

I had those reading me down to 4%...in reality it was 8-9% at the time.

[SoxFan1]

I shaved 1:45 off my mile time but I'm still at 10:15. A long way to go, but I've come a long way too. I've been running more for stamina than anything, but I'd like to get under 10 minutes soon.

[southsider2k5]

I shaved 1:45 off my mile time but I'm still at 10:15. A long way to go, but I've come a long way too. I've been running more for stamina than anything, but I'd like to get under 10 minutes soon.

 

Back in the day I could run about two miles in that time. Today I'd probably be lucky to make it one mile in 10 minutes.

[Rex Kickass]

Anyone on Fitocracy?

 

I'm trying to drop 15 pounds for an event at the end of next month. I've stopped any progress I've made in the last couple years, and have been watching my weight drift back up - so I'm trying to get back on that horse.

[Rowand44]

Anyone on Fitocracy?

 

I'm trying to drop 15 pounds for an event at the end of next month. I've stopped any progress I've made in the last couple years, and have been watching my weight drift back up - so I'm trying to get back on that horse.

Good luck!

 

It really is as simple as maitaining a good diet and exercising. Let us know if you need any advice, this place actually helped me a lot in conquering my fatness.

[kageman129]

I am starting a "Get Fit" program at work with a few co-workers. Really, I'm not needing to lose weight, AT ALL. I'm actually doing this to gain muscle. I am looking for an awesome routine in order to pack on some muscle. I have a membership at Anytime Fitness, which is great . . . Anyone know a good routine that they've done in order to actually see results when lifting weights?

[Y2HH]

I am starting a "Get Fit" program at work with a few co-workers. Really, I'm not needing to lose weight, AT ALL. I'm actually doing this to gain muscle. I am looking for an awesome routine in order to pack on some muscle. I have a membership at Anytime Fitness, which is great . . . Anyone know a good routine that they've done in order to actually see results when lifting weights?

 

This is a pretty hard question to answer...

 

Regardless of what some fitness guru that wants to make money may tell you, when it comes to packing on muscle, it's can be very difficult OR very easy, depending on your natural body type/genetics. Also keep in mind proper diet plays a role.

 

That said, what worked best for me, and for real world reasons that I actually self-tested over a 10 year span (yes, TEN years), is a 5 day split where only 1 major body part is worked per day/per workout. Any/all secondary/assist muscles will not be worked the day before/the day after that major. This gives all majors/minors at least 48 hours to rest/rebuild before being targeted again. The reason for this is that when you target that days major muscle, all of the muscle groups used to perform that particular workout will be 100% rested and ready.

 

Example of major and assist/minor = Chest routines target your chest (major), while your triceps (back 2/3rds of upper arm) and the anterior deltoid (front shoulder muscle) are the minor muscles/assist muscles for that movement.

 

So my breakdown is as follows:

 

Monday : Chest/Abs (minor/assist = tripcep/anterior deltoid)

Tuesday : Back (minor/assist = bicep/posterior deltoid)

Wednesday : Legs (No cardio on leg day, ever) (no assist)

Thursday : Shoulders (minor/assist = arms/various upper back)

Friday : Off Day or Cardio

Saturday : Arms (minor/assist = shoulders/upper abs/various upper back)

Sunday : Off Day or Cardio

 

This split will target and work every major muscle group in your body with 100% efficiency and intensity because none of the muscles used in this split will be tired from a prior workout. People often pretend this doesn't matter and insist on working every muscle at least two times per week...but IMO they are mistaken. For example, if you work chest/arms on the same day, whichever you work first will effect the intensity of whatever you work second because that same muscle was already used during your first routine. This is science, not magic. It takes upwards of 48 hours for a given muscle group to fully recover from a workout. Chest/Back is a feasible 1 day split, HOWEVER, the reason I do not like working 2 majors on the same day is because your body only has so many resources it can expend in a given day...your system is only capable of so much, so if you overdo it, it's inefficient at recovery. I consider this common sense. You wouldn't perform a massive leg workout the day before you plan on running or racing...you're legs would be fatigued before you begin. This same logic is the reason why I'm a believer in this particular split.

 

Instead of doing cardio on Friday/Sunday, you can do it any day other than leg day, which merely extends your time in the gym...BUT, never do intense or long cardio first. Aside from a quick 5-10 minute low-intensity cardio warmup before a workout, do not do your full cardio routine, as all this does is burn fuel, and your intensity level will be lower when hitting the weights. That's not our goal here, since you asked about packing on muscle.

 

If you don't like this split, any other split, and/or your genetic disposition is that of the skinny guy that can eat 50 big macs per day and never gain an ounce of fat, the answer is steroids.

Edited March 20, 2012 by Y2HH

[kageman129]

This is a pretty hard question to answer...

 

Regardless of what some fitness guru that wants to make money may tell you, when it comes to packing on muscle, it's can be very difficult OR very easy, depending on your natural body type/genetics. Also keep in mind proper diet plays a role.

 

That said, what worked best for me, and for real world reasons that I actually self-tested over a 10 year span (yes, TEN years), is a 5 day split where only 1 major body part is worked per day/per workout. Any/all secondary/assist muscles will not be worked the day before/the day after that major. This gives all majors/minors at least 48 hours to rest/rebuild before being targeted again. The reason for this is that when you target that days major muscle, all of the muscle groups used to perform that particular workout will be 100% rested and ready.

 

Example of major and assist/minor = Chest routines target your chest (major), while your triceps (back 2/3rds of upper arm) and the anterior deltoid (front shoulder muscle) are the minor muscles/assist muscles for that movement.

 

So my breakdown is as follows:

 

Monday : Chest/Abs (minor/assist = tripcep/anterior deltoid)

Tuesday : Back (minor/assist = bicep/posterior deltoid)

Wednesday : Legs (No cardio on leg day, ever) (no assist)

Thursday : Shoulders (minor/assist = arms/various upper back)

Friday : Off Day or Cardio

Saturday : Arms (minor/assist = shoulders/upper abs/various upper back)

Sunday : Off Day or Cardio

 

This split will target and work every major muscle group in your body with 100% efficiency and intensity because none of the muscles used in this split will be tired from a prior workout. People often pretend this doesn't matter and insist on working every muscle at least two times per week...but IMO they are mistaken. For example, if you work chest/arms on the same day, whichever you work first will effect the intensity of whatever you work second because that same muscle was already used during your first routine. This is science, not magic. It takes upwards of 48 hours for a given muscle group to fully recover from a workout. Chest/Back is a feasible 1 day split, HOWEVER, the reason I do not like working 2 majors on the same day is because your body only has so many resources it can expend in a given day...your system is only capable of so much, so if you overdo it, it's inefficient at recovery. I consider this common sense. You wouldn't perform a massive leg workout the day before you plan on running or racing...you're legs would be fatigued before you begin. This same logic is the reason why I'm a believer in this particular split.

 

Instead of doing cardio on Friday/Sunday, you can do it any day other than leg day, which merely extends your time in the gym...BUT, never do intense or long cardio first. Aside from a quick 5-10 minute low-intensity cardio warmup before a workout, do not do your full cardio routine, as all this does is burn fuel, and your intensity level will be lower when hitting the weights. That's not our goal here, since you asked about packing on muscle.

 

If you don't like this split, any other split, and/or your genetic disposition is that of the skinny guy that can eat 50 big macs per day and never gain an ounce of fat, the answer is steroids.

 

 

Dude, thats a pretty badass routine. Thanks for taking the time to write all that. I just fall into the habit of working my arms a lot, because I want to build those up a bit more than they are. I take breaks but never really knew a good set "routine". I am going to give it a go.

 

My genetics really are screwy, everyone in my family is either normal (not buff persay), or on the overweight side. I'm 6'0" and have weighed between 145-155 for the past like, 7 years. I think steroids are the answer - Just kidding. We'll see how it goes, if anything, it'll be a good routine. Thanks again!

 

[Reddy]

Dude, thats a pretty badass routine. Thanks for taking the time to write all that. I just fall into the habit of working my arms a lot, because I want to build those up a bit more than they are. I take breaks but never really knew a good set "routine". I am going to give it a go.

 

My genetics really are screwy, everyone in my family is either normal (not buff persay), or on the overweight side. I'm 6'0" and have weighed between 145-155 for the past like, 7 years. I think steroids are the answer - Just kidding. We'll see how it goes, if anything, it'll be a good routine. Thanks again!

Here's the thing though. You can follow that routine all you like, and only see minimal change, unless you adhere to a strict nutrition plan.

 

you need protein. And lots and lots of it. a good ratio to start with is something like 30% Protein 50% Carb 20% Fat. And based on your height/weight, and if you DO stick to the workout plan and do it 5-6 times a week, you should be ingesting something close to 3000 calories a day if you want to bulk up.

 

THIS is the most important part of gaining muscle. You can work out all you want, but if your body doesn't have the proper fuel, you're not actually accomplishing anything.

[Y2HH]

Here's the thing though. You can follow that routine all you like, and only see minimal change, unless you adhere to a strict nutrition plan.

 

you need protein. And lots and lots of it. a good ratio to start with is something like 30% Protein 50% Carb 20% Fat. And based on your height/weight, and if you DO stick to the workout plan and do it 5-6 times a week, you should be ingesting something close to 3000 calories a day if you want to bulk up.

 

THIS is the most important part of gaining muscle. You can work out all you want, but if your body doesn't have the proper fuel, you're not actually accomplishing anything.

 

Absolutely, and it's hard to give people diet advice without knowing their genetics, etc...if he naturally burns 3000 calories a day without working out, that means he needs even more if he is working out. This is always the hardest part about building a proper diet for a person, the diet is and will be different for every individual.

[Reddy]

Absolutely, and it's hard to give people diet advice without knowing their genetics, etc...if he naturally burns 3000 calories a day without working out, that means he needs even more if he is working out. This is always the hardest part about building a proper diet for a person, the diet is and will be different for every individual.

very true.

[iamshack]

This is a pretty hard question to answer...

 

Regardless of what some fitness guru that wants to make money may tell you, when it comes to packing on muscle, it's can be very difficult OR very easy, depending on your natural body type/genetics. Also keep in mind proper diet plays a role.

 

That said, what worked best for me, and for real world reasons that I actually self-tested over a 10 year span (yes, TEN years), is a 5 day split where only 1 major body part is worked per day/per workout. Any/all secondary/assist muscles will not be worked the day before/the day after that major. This gives all majors/minors at least 48 hours to rest/rebuild before being targeted again. The reason for this is that when you target that days major muscle, all of the muscle groups used to perform that particular workout will be 100% rested and ready.

 

Example of major and assist/minor = Chest routines target your chest (major), while your triceps (back 2/3rds of upper arm) and the anterior deltoid (front shoulder muscle) are the minor muscles/assist muscles for that movement.

 

So my breakdown is as follows:

 

Monday : Chest/Abs (minor/assist = tripcep/anterior deltoid)

Tuesday : Back (minor/assist = bicep/posterior deltoid)

Wednesday : Legs (No cardio on leg day, ever) (no assist)

Thursday : Shoulders (minor/assist = arms/various upper back)

Friday : Off Day or Cardio

Saturday : Arms (minor/assist = shoulders/upper abs/various upper back)

Sunday : Off Day or Cardio

 

This split will target and work every major muscle group in your body with 100% efficiency and intensity because none of the muscles used in this split will be tired from a prior workout. People often pretend this doesn't matter and insist on working every muscle at least two times per week...but IMO they are mistaken. For example, if you work chest/arms on the same day, whichever you work first will effect the intensity of whatever you work second because that same muscle was already used during your first routine. This is science, not magic. It takes upwards of 48 hours for a given muscle group to fully recover from a workout. Chest/Back is a feasible 1 day split, HOWEVER, the reason I do not like working 2 majors on the same day is because your body only has so many resources it can expend in a given day...your system is only capable of so much, so if you overdo it, it's inefficient at recovery. I consider this common sense. You wouldn't perform a massive leg workout the day before you plan on running or racing...you're legs would be fatigued before you begin. This same logic is the reason why I'm a believer in this particular split.

 

Instead of doing cardio on Friday/Sunday, you can do it any day other than leg day, which merely extends your time in the gym...BUT, never do intense or long cardio first. Aside from a quick 5-10 minute low-intensity cardio warmup before a workout, do not do your full cardio routine, as all this does is burn fuel, and your intensity level will be lower when hitting the weights. That's not our goal here, since you asked about packing on muscle.

 

If you don't like this split, any other split, and/or your genetic disposition is that of the skinny guy that can eat 50 big macs per day and never gain an ounce of fat, the answer is steroids.

I agree with pretty much all of this...the one thing I'll say about working two major muscle groups on the same day is that if you work them simultaneously, as in one set with one group followed immediately by one set with the other group, I think you can address the issue of having deficient resources and shortchanging yourself on the second muscle group.

 

As for genetics, I agree they are a major factor. My body type is such that it would be VERY difficult for me to ever add a lot of bulk. My bone structure/body type is such that it is relatively easy for me to achieve a lean muscular build by working out. To really add muscle in my upper body would require much more effort than some other body types that are more predisposed to carrying more muscle on their skeletal structure.

 

You can see it in the P90X videos, too. Some of the guys in the videos struggle to get through the shoulders and arms routine with the same weights as I am using, and yet they are much more built in their upper body than I am. So despite the fact that they aren't working any harder than I am, or possibly are even working less than me, they still are seeing more bulk on their upper body. Conversely, some people will find it difficult to eliminate any excess fat around their midsection, regardless of how hard they put themselves through the cardio routines. I, on the other hand, can fairly easily tone my core and see muscle definition there without doing any ab work. It just all depends on your particular physiology.

 

After working out in the gym randomly, and then after doing P90X and most of P90X2 (I had to take a break for my trip back to Chicago), I have some basic observations that are probably pretty good rules of thumb, although there will always be exceptions.

 

1) If you workout fairly strenuously 3 times a week on average, you will maintain a pretty solid level of fitness.

 

2) If you couple that with a reasonably good nutrition plan, i.e., your intake of processed and/or fast and junk foods is low to moderate, your intake of alcohol is moderate, you will maintain a fairly high level of fitness.

 

3) I don't worry about treating myself to a meal high in fat once in awhile as long as it is natural. My philosophy is natural foods in moderation, even if they are high in fat or calories, aren't going to hurt you, as long as you are active. I do try and stay away from processed crap.

 

If you follow this basic plan, things tend to fall into place.

 

My experience with super-strict diets and insane workout regimens is that they are almost impossible to maintain, so unless they are being done for a specific reason (you want to look good for your wedding, for example), I think they're pointless. I'd much rather do something I believe I can maintain over the long haul, as a lifestyle, rather than kill myself for 2-3 months only for the results to fade away somewhat quickly.

[Y2HH]

I agree with pretty much all of this...the one thing I'll say about working two major muscle groups on the same day is that if you work them simultaneously, as in one set with one group followed immediately by one set with the other group, I think you can address the issue of having deficient resources and shortchanging yourself on the second muscle group.

 

As for genetics, I agree they are a major factor. My body type is such that it would be VERY difficult for me to ever add a lot of bulk. My bone structure/body type is such that it is relatively easy for me to achieve a lean muscular build by working out. To really add muscle in my upper body would require much more effort than some other body types that are more predisposed to carrying more muscle on their skeletal structure.

 

You can see it in the P90X videos, too. Some of the guys in the videos struggle to get through the shoulders and arms routine with the same weights as I am using, and yet they are much more built in their upper body than I am. So despite the fact that they aren't working any harder than I am, or possibly are even working less than me, they still are seeing more bulk on their upper body. Conversely, some people will find it difficult to eliminate any excess fat around their midsection, regardless of how hard they put themselves through the cardio routines. I, on the other hand, can fairly easily tone my core and see muscle definition there without doing any ab work. It just all depends on your particular physiology.

 

After working out in the gym randomly, and then after doing P90X and most of P90X2 (I had to take a break for my trip back to Chicago), I have some basic observations that are probably pretty good rules of thumb, although there will always be exceptions.

 

1) If you workout fairly strenuously 3 times a week on average, you will maintain a pretty solid level of fitness.

 

2) If you couple that with a reasonably good nutrition plan, i.e., your intake of processed and/or fast and junk foods is low to moderate, your intake of alcohol is moderate, you will maintain a fairly high level of fitness.

 

3) I don't worry about treating myself to a meal high in fat once in awhile as long as it is natural. My philosophy is natural foods in moderation, even if they are high in fat or calories, aren't going to hurt you, as long as you are active. I do try and stay away from processed crap.

 

If you follow this basic plan, things tend to fall into place.

 

My experience with super-strict diets and insane workout regimens is that they are almost impossible to maintain, so unless they are being done for a specific reason (you want to look good for your wedding, for example), I think they're pointless. I'd much rather do something I believe I can maintain over the long haul, as a lifestyle, rather than kill myself for 2-3 months only for the results to fade away somewhat quickly.

 

I agree with this, especially the final paragraph, which I set in bold so people take notice of it. I think the biggest mistake people make when they "suddenly decide to get into shape" is that they tend to jump into the deep end of the pool instead of wading slowly through the shallows, making it a part of their lifestyle versus the drastic change they commonly make instead.

 

Crash diets, crash workouts, none of it works long term. It is IMPOSSIBLE for you to keep up such a workout, you will eventually get sick of it, or injure yourself, etc...take it slow, take it in moderation. The gains will come, but they take time.

Edited March 20, 2012 by Y2HH

[Reddy]

I agree with this, especially the final paragraph, which I set in bold so people take notice of it. I think the biggest mistake people make when they "suddenly decide to get into shape" is that they tend to jump into the deep end of the pool instead of wading slowly through the shallows, making it a part of their lifestyle versus the drastic change they commonly make instead.

 

Crash diets, crash workouts, none of it works long term. It is IMPOSSIBLE for you to keep up such a workout, you will eventually get sick of it, or injure yourself, etc...take it slow, take it in moderation. The gains will come, but they take time.

TOTALLY.

 

you have to enjoy what you're doing or it just isn't going to work. end of story. and the biggest part of that is enjoying the food you eat. yeah, make it healthy, but also make it foods you LIKE instead of following some nutrition guide word for word. You don't like mushrooms, don't eat the egg-white mushroom omelette.

 

just did PlyoX for the first time in a couple years and it just whooped me.

 

Shack how do you like X2? I want to get through another round of the X before ratcheting up to X2, but I'd love to hear your thoughts.

[iamshack]

TOTALLY.

 

you have to enjoy what you're doing or it just isn't going to work. end of story. and the biggest part of that is enjoying the food you eat. yeah, make it healthy, but also make it foods you LIKE instead of following some nutrition guide word for word. You don't like mushrooms, don't eat the egg-white mushroom omelette.

 

just did PlyoX for the first time in a couple years and it just whooped me.

 

Shack how do you like X2? I want to get through another round of the X before ratcheting up to X2, but I'd love to hear your thoughts.

It's similar to P90X in concept, but it adds a larger emphasis on core work. Whereas the first program jumped right into the major muscle groups and then addressed core work in the rest weeks, P90X2 gets your core into shape before you work on the major muscle groups so that you are working from a good foundation before trying to do too much else. Secondly, P90X2 basically adds a balance component to the work with the major muscle groups. So whereas P90X had you doing shoulders and arms, P90X2 now has you doing shoulders and arms from unstable platforms, so as to stress using your core while strengthening those major muscle groups.

 

I am just about to enter phase 3 of P90X2, which seems to be where there is a lot of new things introduced, so I will report back when I start that.

 

Overall though, it's a better workout program than P90X, but not so much different that P90X isn't accomplishing much of the same things.

[Jenksismyhero]

So this p90x thing....is it worth it? I'm 6' 235lbs and need to drop some weight (200-210 would be ideal). I was running more at the end of last year to prepare for a 5k in November (completed) but my wife is now pregnant and I guess in sympathy (more likely laziness) i've gained some weight. My diet routine needs to change and can change pretty easily, but I'm wondering if running 3-4 miles every other day is enough or if I should start a program like p90x. I'm not looking for some massive weight loss in 2 weeks. But I know myself and if I'm not seeing results pretty quickly I lose my interest/drive to continue on.

[Y2HH]

So this p90x thing....is it worth it? I'm 6' 235lbs and need to drop some weight (200-210 would be ideal). I was running more at the end of last year to prepare for a 5k in November (completed) but my wife is now pregnant and I guess in sympathy (more likely laziness) i've gained some weight. My diet routine needs to change and can change pretty easily, but I'm wondering if running 3-4 miles every other day is enough or if I should start a program like p90x. I'm not looking for some massive weight loss in 2 weeks. But I know myself and if I'm not seeing results pretty quickly I lose my interest/drive to continue on.

 

It's worth it if it's what gets you motivated/exercising. If there is something else you enjoy, such as weight training, do that...it doesn't matter what it is you do, so long as you do SOMETHING. The biggest issue I have with P90X is that it's done in your home...which is designed to be a place of comfort and laziness. It also depends on your goals. If you want to tone up and slim down, P90X is amazing. IMO, if you want to bulk up and add muscle mass...it's not.

 

I've done P90X, and my personal opinion of it is that it's an EXCEPTIONAL cardiovascular/core workout, but I personally prefer weight training/muscle building in the gym. My focus is just there when I'm at a gym versus at home...where it's somewhat "forced".

 

Edit: And running 3-4 miles every other day should be plenty of exercise to drop weight, without a doubt...unless you're just negating the workout by eating so terribly bad that it doesn't matter...

Edited March 20, 2012 by Y2HH

[Reddy]

So this p90x thing....is it worth it? I'm 6' 235lbs and need to drop some weight (200-210 would be ideal). I was running more at the end of last year to prepare for a 5k in November (completed) but my wife is now pregnant and I guess in sympathy (more likely laziness) i've gained some weight. My diet routine needs to change and can change pretty easily, but I'm wondering if running 3-4 miles every other day is enough or if I should start a program like p90x. I'm not looking for some massive weight loss in 2 weeks. But I know myself and if I'm not seeing results pretty quickly I lose my interest/drive to continue on.

it really just depends on what your goals are. but if you want to drop 20, 25 pounds. I can all but guarantee you that after 90 days of P90X you'll accomplish that. If you're willing to put in a little effort and eat better, it's totally attainable.

 

Running is great, but it wont get you the results near as quickly, and wont help all the other aspects of your fitness that P90X does. If you're interested enough to do some more research on it, PM me and I can direct you to some good stuff. I'll even put aside our political differences. that's how much I believe in this thing.