workout programs for the whole body

[EndorphinMachine]

ok I pretty much don't exercise these days except for ocasional push ups and "body-building" with some weight I have at home, and ride my bike as well sometimes. But I feel I need to workout more and I'm just wondering if any of u guys know any sites that have exercises explained and workout programs to build muscle, resistence, strength...

It's not like I'm a fat bastard or anything, I'm quite slim actually but I want to get that mean six-pack that makes girls drool and get a muscular butt and stuff lol

[demon]

http://t-nation.com is all u need :)

[EndorphinMachine]

Oh no.. that doesn't look like a very good site. That's for people who want to look like a pile of muscle and I find that disgusting. I don't want to look like a fucking Arnold Schwarzenegger lol I just want good healthy muscles that make chicks melt. Chicks don't dig those super-musculated guys.

[EndorphinMachine]

well I gave it a better look and after all there might be a lot of important information there so I'll be reading some more stuff and see if I can find a program that suits me. tkx man

[Sunship]

ironaddicts.com gets my vote, really insightful forum. be careful of all the routines that you read in mens health mags and on sites like t-nation. they're often routines lifted from pros that just dont work as well for others. its like PE you need to find what works for you and if you're starting out that usually means heavy compound lifts and not overdoing it on volume.

im a weightlifting newbie but gaining well on a power-lifting routine focusing on the 3 core lifts, deadlifts squat and bench. theres so so much to learn about weights, but the basics always stands - dont overdo it on volume, eat a fuck load and start out getting your squats deads and bench to a decent level coupled with rotator cuff and lower back strengthening exercises to avoid injury.

[jason12]

Don't worry about looking like arnold because it wont happen even if you want it lol. Thats like when I used to train girls and they always wanted to do reps of 50 because they didn't wanna look like a guy.... Yeah and thats why I stopped rubbing my dick through my pants because I though I might get a pussy....

[EndorphinMachine]

u used to train girls?? to do what?

[jason12]

I used to train them in the gym lol.

[EndorphinMachine]

But ur only 20 how could u do that? I suppose u are talking about friends then. U weren't getting paid right?(not in money at least:lol:)

[Steve Madden]

For a six-pack, janda situps are the way to go. 5X5X5 and you'll have a stomach much better than those prettyboys that do 1000 hipflexor assisted crunches a day.

I personally use kettlebells, and I've found them to be an excellent full-body conditioning tool. I use them about 30 minutes a day, 5 days a week, and I'm in the best shape of my life inspite of being a relatively inexperienced lifter.

[Rum_Runner]

Do not worry about looking like a pile of muscle, if you do not want it, you will not get it no matter what routine you do. You cannot accidently grow into a beast, no way no how. So lift to your hearts desire and pump up that iron.

[EndorphinMachine]

Hey Steve that seems like some amazing stuff. I googled it and came across an article about it on that Testosterone forum http://www.t-nation.com/findArticle.do?article=body_96ab apparently less IS more! pretty cool huh? I'll spend less time working out and get better results:cool

[jason12]

I wasn't doing it for a job though you can be certified as long as you are 18 and have a highschool diploma. Some require more things but if you just want to work at a local gym then just being certified with a somwhat known company will get your foot in the door. Actually you need CPR certification as well from what I remember but still can all be done at 18 lol.

[Master Long]

5x5x5: is that five reps, five sets, five days a week?

[Baseballer8]

Checkout the workout thread we have here. Seriously you will not become a muscle bound idiot I weigh 180lbs and have been working out hard for the last 7 years of my life and added about 15-20lbs of muscle on top of natural growth. They guys you see loaded up on muscle have been at it for 10+ years and eat 5000+ calories a day.

Six pack----You are idiots if you think a certain ab exercise will give you a six pack. Six packs (muscle definition in general) is a factor of body fat, get the body fat down to 6-8% and you will have killer abs. I don't do any ab work just compound exercises and at 9% bodyfat I have a killer six pack. If you squat heavy and correctly then you will work your abs harder than any set of abdominal shit exercises.

Follow the workout plan I have outlined in the workout thread and you will be better off and healthier than any of the muscle mag workouts and if you don't dawdle in the gym your workouts will be balls to the wall and done in under an hour.

BB8 edit : If you want to start gaining some muscle and maintain definition I suggest starting out at 3000 calories a day and gauge it by the month. If you aren't gaining enough muscle up it by 500 calories, or if you are gaining fat lower it by 500 calories. There is no such thing as a hard gainer just people who don't eat enough.

[Steve Madden]

That's right on 5X5X5. The focus is on max tension, and jandas are unlike anything most gym rats have ever attempted. The dear abbies come sprouting out in no time flat, and the situps themselves feel great. Please visit dragondoor.com as a great resource of both fitness implements and free advice on the strength forums. I'm happy to help out where I can but there are people far more versed in the art of strength than myself.

[Steve Madden]

I've done nothing to alter my diet and have gotten great ab results from a combination of kettlebells (none of which include ab-specific, isolation movements) and janda situps sprinkled here and there. True, if you are obese your abs will not show, but this nonsense about restrictive dieting in order to have a chisled body is just that. Swing a 16 or 24 kg iron ball for 12 minutes, 3-5 times per week and see if a slice of key lime pie keeps you from strutting around with a belt of muscle around your midsection.

[EndorphinMachine]

do u know any sites that have videos of exercises? that would be pretty cool since I have no instructor and sometimes reading exercises doesn't clear them up for me cause english isn't my natural language.

[Baseballer8]

Steve I don't know what is restrictive about 3000 calories a day. In fact I challenge you to keep a log of what you eat for a week and see how it averages out, I think you will be surprised. Sure if you are slim ab work will make them larger like any other muscle but you still have a layer of fat over them. If you cut out that layer of fat then they will be popping like crazy. Really simple concept. There is a difference though from being in shape with some definition and chiseled. You will not get chiseled without dedication and healthy eating. Notice I didn't say restrictive dieting as that is most often the misinterpretation. High protein and high healthy fat with moderate carbohydrate diet is great for athletes especially those who want to cut fat and gain muscle. This happens by training your body to burn fat as opposed to carbs and protein. Look up the alpha ketogenic diet if you want more information.


Steve Madden is correct in one aspect which is your abs are trained hardest when used as core stabilizers such as in kettleball workouts, olympic workouts, and compound lifts.

[Steve Madden]

I understand your point baseballer. I think a lot of people could improve their abs by losing weight. I myself have never had too much fat around my mid-section, little enough that I can detect a difference in my waste a while after a large meal or a big piece of pie. That said, people with a ring of flab would do well to drop a few poinds, skip the ab work, and go for total body movements.