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2004/05/20, 05:06 PM
I never really got any answers so I figured I'd post again, and maybe elaborate a bit.
I'm 27 years old, 6'3", 270 lbs, and have always been kind of naturally bulky and musculer with big shoulders. I recently started back working out after 2 previous sixty or seventy day stints. I am using a workout machine as it is easily accessable and free here at the apartment complex I live in. I guess that is my first question. I know free weights are better, but I can't afford them. Is it possible to get the desired results using free weights? Of course assuming that you work out hard enough and eat right?
One of the things that worries me is that if I make the 10 lb or so gain in my workout weight every week and a half or so as i have done before, it won't be long untill I have used up all of the weight on certain exercises, (i.e. leg press and bench press) I don't know what you call the machine that I use but it has the standard 4 stations, with the plate weights that range from 1 to 20, I think.
Anyway, on to my routine.
Day 1: Bench Press, Chest Butterfly, Tricep Extensions, Reverse Butterfly (for shoulders), and Shrugs.
Day 2: Leg Press, Calf Extensions, Lat Pull Downs, Seated Row, Curls.
Day 3: Off
Then I start over.
I'm not looking to be a professional bodybuilder or anything, but so many people before I even started back working out ask me if I do. So I have dedicated myself to seeing what I can really accomplish with a solid routine over a period of say 2 years. I feel like I could be huge and look awesome if I really but my mind to it and stayed committed
The 2 previous times I worked out, I never really tried to eat alot of protein, but since have realized it's importance through much research on the net. I'm now Using protein shakes to help get the amount I need, and also am using up some creatine from about a year ago (I checked, it's still good), but I will probably stop using it when I run out. I really can't afford both it and the shakes.
So anyway, I would love to hear any comments or suggestions on what I am doing right or what I can be doing better or more of.
I pretty much do 4 sets of 8 on all exercises, the last set not being able to complete the 8th rep. There are other exercises I can do on several muscle groups, but I figured i would save those for when the time comes that I need to do the "shock" thing.
Thanks in advance for any thoughts on my routine.
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2004/05/20, 05:40 PM
I started using the FT exercise programs, they seem prity good, if your looking for a change. I think you may want to make some more specific goals, make a good detailed profile and add a picture or 2. That will help people determine what ya need to do. GL.
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Sean "TBAR" Johnson -USAF-
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2004/05/21, 01:11 AM
Why is it that with all the people here, I can only manage to get one response?
Just curious.
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2004/05/22, 06:48 AM
brandon-
Where;s the deadlifts? The Squats?
After you have maxedout the weight plates.. do dips and do pullups.. when thatis done do 5 sets of 20 pushups... after that, do a ten min wall sit. You can get an amazing workout even after the weight plates have been maxed.
If youve done all the weight on BP do it sower, this raises the TUT (time under tensions ) which is reall ywhat is tearign the microfibers in your body and causing your muscles to grow.
Let;s say for leg press youve maxed out the machine. Go do a 2 min then 5 then 10 min wall sit. Do lunges first without and then with weight plates. Do calf raises etc etc
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2004/05/22, 10:11 AM
Brandon - your routine looks like you are utilizing what is available well.
Many times you won't get an answer because people don't know what to tell you or don't have anything to add. Don't take it personally.
When you have used up your creatine see if you feel a big difference in your lifts and decide whether you need to readjust your financial priorities or not to afford the creatine.
You definitely need a lot of protein, but also complex carbs to grow. oatmeal, rice, pasta. And lots of vegetables.
Check out Grocery list for a bodybuilder, and overpriced nutrition in the nutrition forum, they are both good lists of what foods to eat.
Once you have maxed out the weight available to you, superset or try everything with one leg/ one arm.
You could purchase a set of bodylastics bands fairly cheap and do more legwork like squats and lunges, leg extensions and curls. Bands are like having a cable stand, and you really can get some good resistance from them.
Good luck!
Maybe by the time you have maxed out the weight, your situation will have changed enough to aloow you to afford a gym memebrship. if you really want maximal growth you will need more equipment/weight.
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If you fall down seven times, get up eight.
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2004/05/22, 03:33 PM
Thanks for the advice and encouragment everyone.
Fatally yours: I can't do deadlifts or squats on the machine I use. All it has is the leg press station and then the sitting leg raise thing, which my legs are too long for, lol.
I'll try the push ups and wall sits. Also the slower reps, guess I kinda overlooked the obvious things. Thanks for the advice.
Asimmer: Wow, I didn't even think about doing one leg or one arm reps! Duh! And I'll definatly look into the bands.
Thanks.
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2004/05/22, 05:52 PM
brandon I am maxing out eqiuipment in my gym like the press, calf raise, deadlift, upright row. So I know how it is. All told there's only 140 lbs of plates work with and a 45 lb bar making 185 plus a machine. I'm small (5'10, 160-ish) so it works for me.
Find a chair and go to the edge and u can do tri extensions.
Another way to work the tris is diamond pushups. It hits em hard.
If you can, to work the abs, find someone to work out with and do this:
Lay down on the ground and have em stand rigth above your shoulders. Grab his nakles and put yer legs up in the air striaght, have him throw em to the ground as hard as he can, front and both sides, keep em straight at all times dont let em hit the ground and try not to let em even move from where they are. This will be tough at first but u will get used to it and will get better at it. 3 sets of 25 and in 3 weeks you will have killer abs. We did em every day as warmups in high school wrestling. Our crew coaches saw it worked so well they put it in winter practices for our crew.
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2004/05/24, 05:27 PM
That's strange. Everything I have ever read on the internet says to do chest and tri's together, since most chest exercises work the triceps secondary.
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2004/05/24, 10:48 PM
neov is just giving you another way to split things up - you can work complementary muscle groups together or apart, it is just another way to split up a workout. The theory behind splitting up chest and triceps is that your triceps will get worked harder when they aren't preexhausted from working chest, so you will maximize the results. But, many people swear by working them the same day as chest because they are prefatigued and you just have to finsh them off. Either way is acceptable - do it one way for a few weeks and then switch it up.
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If you fall down seven times, get up eight.
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2004/05/25, 01:35 AM
I have tried both ways, and I like working them seperately. I can't do dips after a long chest day. My other tricep workouts suffer too, but the dips are what make me split up my chest/tri days. Try both ways, see which way you like best, and go with it.
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Spark the fire that will torch the numbness inside. If you look too far ahead, you will lose sight of today
- Carpe Diem -
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