Working out

[Yolo Swaggins]

So as most of you probably haven't noticed, I haven't been playing all too much lately. I just finished my first jaunt through mi40 (http://www.benpakulski.com/mi40) and while I loved the program and got amazing results, it calls for a 6 weeks on, 6 weeks off routine. (the basic reasoning is that after about 6 weeks your body adjusts to your current workout regimen and you have to change it up back and forth for optimal results.)

I'm wondering if anyone else here is building muscle and if so what program(s) they are using to do so. I'm looking for something that uses muscle isolation rather than compound movements as that is the main difference between mi40 and the other programs I've tried (p90x, insanity, etc.) and the difference in results has been dramatic enough that I'm convinced isolation is the way to go for building.

Thanks in advance for any help. Also general workout thread.

[What]

Go to the gym and relocate some lb's. 90% of your gain is gonna come from the basics. Diet is also extremely important if you want to gain and not just tone. Remember, 1 gram of protein per your ideal weight. ie 180 lbs = 180 grams of protein a day.

[Yolo Swaggins]

I have nutrition down pretty solid, I even go so far as to backload my carbs. What I'm really looking for is just another program with it's own sets of exercises for building. the program I'm using is designed to be adopted for 6 weeks then dropped for something else for six weeks then back and forth. I just am looking for something really to fill the gaps between mi40 runs.

Also just for the sake of it my current diet is: (min 1l water with each meal)
morning- fatty proteins and light veg. (lemon juice with water for breakfast)

late morning- strawberry flavored whey with orange juice

lunch/afternoon -lean protein and light veg

midday- more whey orange strawberry drinkage

early evening- fatty proteins

preworkout- whey orange strawberry

postworkout- carbload, primarily complex carbs but usually a serving of simple carbs such as rice as well with a good amount of veggies

late evening- delicious whey drink.

In the past 6 weeks I've literally dropped 10% body fat (down from 24 to 14 which is HUGE) while gaining significant muscle on this diet along with the mi40 program. Now that I have this huge head of momentum I really don't want to stop back and sit on my laurels for 6 weeks till I can rock out again so I'm really looking for something to fill the gap that will push me while sculpting me.

[Nemesis]

are you working out for anything specific, or just to get bigger?

[Yolo Swaggins]

my general end goal is to get significantly bigger and get my body fat down to ~8% while maintaining the golden ratio overall. I'm not going for a competition level look or anything, I'm mainly doing this just to grease the gears of my ego. well that and I'm single and looking to increase the frequency of the sexy times in my life.

[ZERO]

I thought the golden ratio was 1.6 something...

If I recall (1+squrt(5))/2 is the exact number.

[Yolo Swaggins]

yep, shoulders should be 1.6x the waist, and waist height should be 0.45x your total height. Through proper building almost anyone can achieve this ratio though it is more difficult for some body types than others. The adonis golden ratio is basically where your body looks most attractive to most people.

[ZERO]

What I find funny is how they concluded to use that ratio for bodies. The formula (1+squrt(5))/2 producing a golden ratio is based largely off geometry like the fibonacci numbers but was used to design notredame or at least that is what they said in France.

[Spasm]

As someone who has been going to the gym for years best tips I can give are:
Compound lifts are the best lifts; squats deadlifts and benchpress
Diet is extremely important, it can stop a skinny person from ever putting on muscle to the other end a fat person never getting skinny.
Decide if you want muscle mass or muscle strength early on as mass requires a different number of reps. Yes you will still gain mass on low reps just not as much.

8% body fat maintaining it is an unrealistic goal imo. You will be miserable trying to maintain that low of a body fat percent. 10-12 is much more achievable and easier on the body.

[What]

Don't forget to bring a towel!

[Steamer]

8% body fat maintaining it is an unrealistic goal imo. You will be miserable trying to maintain that low of a body fat percent. 10-12 is much more achievable and easier on the body.

Not when you have an "awesome" metabolism. Trying to maintain one higher is even more difficult.

[DJ_MikeyRevile]

I know it sucks and its hard to motivate yourself to commit to the tedious task but you cannot waver, even if the gym AC is out. You must push on and complete this day. Tell yourself innocent babies will meet a horrible fate if you do not commit. For the most important day is the day most people meet there defeat. My advice to you, do not skip leg day.

Also, alot of what spasm said is 110% true. Besides... a healthy Body fat % is around what spasm mentioned. TBH the only people i personally know who have been or even need to be that low, are wrestlers.


Also, i forgot to mention. Its not in your best interest when trying to achieve a physical goal as fast as possible to streamline the same workout for months. Switch it up every other month. This is the site i use, it is amazing. Just print the routines out and bam. http://www.muscleandstrength.com/workouts/main.html


oh oh oh! one last thing! This is the Spartan 300 workout. Me and a few others did this weekly when we were in Afghanistan.

Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers w/ 135lbs - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

The goal is to do this as fast as you can. Then spend the rest of your "workout" time doing extra cardio you may not have time to fit in else where in the week.

[Yolo Swaggins]

@dj_mikey thanks for that web site, there are a ton to try out but I'll definitely try that spartan one tomorrow morning. Agreed also on not using the same workout, it's the only reason why I'm dropping off mi40 for 6 weeks as nothing has ever pushed me harder or gotten me results faster than it has thus far. I know the 8% is somewhat unreasonable but I'd really like to at least hit it for the summer (beach season) then drop back to 12ish in the fall-spring as I build muscle again as it's nearly impossible (as far as I know) to maintain such a low body fat while simultaneously building or even maintaining muscle long term. Also gym ac... I live in Minnesota, AC is only relevant 1-2 months out of the entire year :icon_mrgreen:.

As for leg day... we had a love hate relationship for a few months but now I honestly look forwards to it as it almost feels like a climax to me when I finish. No joke at the end of my leg sessions I feel like I can conquer anything... as soon as I can walk again.

@spasm mass over strength is definitely what I'm going for. I'm already far stronger than I need to be for the tasks I have to accomplish on a day to day basis and don't have any plans for competition weight lifting or anything like that.

Thanks for all the advice, being unable to workout for a few years due to injuries, there has been a lot of catching up I have to do in terms of learning, and even getting back the muscle memory for proper form and execution. I really do appreciate the advice and help.

[DJ_MikeyRevile]

@dj_mikey thanks for that web site, there are a ton to try out but I'll definitely try that spartan one tomorrow morning. Agreed also on not using the same workout, it's the only reason why I'm dropping off mi40 for 6 weeks as nothing has ever pushed me harder or gotten me results faster than it has thus far. I know the 8% is somewhat unreasonable but I'd really like to at least hit it for the summer (beach season) then drop back to 12ish in the fall-spring as I build muscle again as it's nearly impossible (as far as I know) to maintain such a low body fat while simultaneously building or even maintaining muscle long term. Also gym ac... I live in Minnesota, AC is only relevant 1-2 months out of the entire year :icon_mrgreen:.

As for leg day... we had a love hate relationship for a few months but now I honestly look forwards to it as it almost feels like a climax to me when I finish. No joke at the end of my leg sessions I feel like I can conquer anything... as soon as I can walk again.

@spasm mass over strength is definitely what I'm going for. I'm already far stronger than I need to be for the tasks I have to accomplish on a day to day basis and don't have any plans for competition weight lifting or anything like that.

Thanks for all the advice, being unable to workout for a few years due to injuries, there has been a lot of catching up I have to do in terms of learning, and even getting back the muscle memory for proper form and execution. I really do appreciate the advice and help.

Where in minnesota? Im in uptown and go to the LA Fitness their. Its been tough getting motivated lately, especially motivating myself for cardio.

[Yolo Swaggins]

I grew up in the minneapolis area (right off nicollet and lake st.) but currently reside in savage. I mainly use the anytime fitness off cr42 and vernon ave. If you're having trouble with cardio motivation I have a few shorter cardio workouts that are pretty killer that I use when I'm crunched for time. It's a lot harder to put off cardio and justify not doing it when you know you can get a good burn in just 10 mins. Also since you're so close I could give you a copy of mi40 if you want to try it out, I can honestly say I have never had anything work me so hard or give me such great results while explaining exactly why it has you do each thing the way you do it.

Also I've been trying to find a workout buddy for some of the days that my current workout buddy isn't available so if you're interested let me know.

[DJ_MikeyRevile]

I grew up in the minneapolis area (right off nicollet and lake st.) but currently reside in savage. I mainly use the anytime fitness off cr42 and vernon ave. If you're having trouble with cardio motivation I have a few shorter cardio workouts that are pretty killer that I use when I'm crunched for time. It's a lot harder to put off cardio and justify not doing it when you know you can get a good burn in just 10 mins. Also since you're so close I could give you a copy of mi40 if you want to try it out, I can honestly say I have never had anything work me so hard or give me such great results while explaining exactly why it has you do each thing the way you do it.

Also I've been trying to find a workout buddy for some of the days that my current workout buddy isn't available so if you're interested let me know.

For sure, i actually grow up in savage, went to school in priorlake.

[What]

Isn't it Bromantic?

[phil.™]

You should post a picture of your abs when you finish your workouts. #nohomothough

[Rapedollar$]

phil just wants to see you naked.

[What]

Its ok, hes like a doctor or something.

[Yolo Swaggins]

oh that quick 10 min cardio hit thing is 10 30 sec exercises as follows (no rest)
pushups
mountain climbers
double pump squats
burpees
high knees
knee to elbow planks
jumping knee tucks
wide push ups
jumping lunges
mountain climbers
40 sec rest
repeat above.
If you're not gasping for air at the end of round 2 then go for a third.(also make sure you're form is correct as even the most fit people I know can hardly make it through the third round)

[Steamer]

Three kids and screaming baby, if your not gasping for air repeat. #reallifeproblems.

[Yolo Swaggins]

http://ces.crunchgear.com/wp-content/uploads/2011/01/trojan22pack.jpeg #reallifesolutions

[Nemesis]

We did that circuit for winter camps in football, fucking brutal. We did it a little different though. Instead each exercise went for 120 seconds but had a 30-45 second gap between each, mostly to get from area to area.

Another thing we did was all those exercises in sand. Any kind of footwork drill is intensified. Just try to find a playground near by. Plus you get the added benefit of having all those sexy children around...

[What]

Plus you get the added benefit of having all those sexy children around...

Zombie mod........

[Yolo Swaggins]

We did that circuit for winter camps in football, fucking brutal. We did it a little different though. Instead each exercise went for 120 seconds but had a 30-45 second gap between each, mostly to get from area to area.

Another thing we did was all those exercises in sand. Any kind of footwork drill is intensified. Just try to find a playground near by.

yeah, the lack of rest between exercises is what makes it so brutal on cardio. Also, I have a small sand box in my back yard for exactly that purpose :)

[JigSaW]

The king of swole is here mother fuckers.
8125

Yall can dream

[brett friggin favre]

TIL: steroids make your face turn black. :smirk:

[Sin]

The king of swole is here mother fuckers.
8125

Yall can dream
Why you googlin pics of random nigs on the internet, and blackin' out their face, Jigs?

That's gay as fuck. :3

[JigSaW]

Ha, nope thats me. Been lifting for 6 years now, now a lot more that i'm a civilian now

[What]

You do realize there is more to life than chest and arms right?

[phil.™]

I have a pretty simple routine; I lift few cases of beers every week. At night, i'll lift one by one that is slightly open at the top, and take a sip. Once all reps are done with that set, I crush between my hands and toss in the trash can to practice hand-eye coordination.
Continue doing this till you can't feel your fingers/other body parts.

You'll def feel the pain the morning. Let me know if this works for you guys.