Muscle Gaining Site - free!

[wern]

I am starting up a new muscle gaining program from this site:
www.mensworkoutguide.com

It is free, the creator has used the exercise to transform his body from this:
http://www.iwantsixpackabs.com/pictures/Front%20fat.jpg

To This:
http://www.iwantsixpackabs.com/pictures/SIX%20PACK%20ABS%20IMG_1647.jpg


And it doesn't require any Gym equipment.

There is some quipment that he uses which are tension bands, but you can easily substitute them.

There is also a great section on dieting.

If anyone is interested in gaining muscle/toning/losing weight, I advise you check this site out.

[Valk]

Ban this fucker.

[wern]

:lol::lol::lol::lol::lol:

Trust me guys, I am not the creator of that site, nor affiliated/associated with him/her/them/it.

[bobo690113]

Nice topic,up up up.-------------------- power leveling,wow powerleveling,world of warcraft power leveling,world of warcraft powerleveling,wow gold

[G-Spot19]

NIce wern! Reps sir. :cool

[wern]

G!!!!!!!!!!!!!!!!!!!!! Long time mate!!!

[G-Spot19]

Whats up bro? How you been? Miss ya buddy :)

[Codzilla]

This guy had a good muscle base before he started his workouts. Im a thin little runt so it will probably take me longer to get a decent mass. But i have joined up. Thanks for this Wern it looks really interesting. Reps buddy!!!

[wern]

G: Missed you too mate. I have been doing what I normally do in RL. Working and trying to enjoy my free time. I have been dieting as well and lost lots of weight.

Cod: I noticed that when I saw his picture. But if you check on his website he has a myspace group and it has over 5,000 members with some of their pics, so people are finding his methods are successful.

His section on dieting is very very good IMO.

And his exercises only require 20 minutes per day. If you do the interval exercises on the off days it means 2 hours of exercising per week. But because it is only 20minutes per session, it is easy to squeeze it in before going to work in the morning so you don't even feel it. I do the exercises as soon as I wake up. It helps wake me up. And they are INTENSE. Your muscles will ache after these exercises.

[Codzilla]

Ahh thats cool. My mums getting me a resistance training set from argos for £9.99 so that should help. Im going to start on the 4 week training programme and then move onto the 16 weeker and see how it goes. I will definately check the Myspace and see whats being said there. How are you finding it? Do you seem to have gained mass? Its just the eating which is a problem for me, all we eat here is chicken and fish (which i guess is good) but its always the same. Anyway we'll see how it goes. Thanks again for this, im going to try it out and then tell some friends. My little bro is gona do it too hehe.

[wern]

I am very impressed with the workout. I was pretty fit before I started the program and after each session I get a small muscle injury (ie intense muscle cramps for a few days). And I don't even do all the chinup reps (I substitute the extra chinups by doing bicep curls or doing a pull-up while lying under a table (closest thing I can find to a chinup without using the tension bands:mrgreen)
It is just that intense. I believe today I did an extra pullup (I could only do 5 in one set before) And that is after 1 week of this program. I'm sotkes, because I always wanted to be able to do lots of pullups/chinups (don't know what you yanks/brits/miscellaneous call them).

[G-Spot19]

I joined too! I like the routine. You guys look at the 300 workout? Crazy

[Tiger_Penis]

The work out the actors did to play the Spartans was insane. They would do the silliest shit, lifting those giant tires. Running with those leashes attached to the walls. It worked like a motherfucker though.

Damn I wish I could do that.

[wern]

That spartan workout is crazy. Im scared just thinking about it. The current workout I'm on (week 2) is hard enough :(

[metallicarocks05]

I signed up but haven't gotten the email, I'm guessing it takes a couple of hours?

[w3]

I got it immediately yesterday, or was it the day before that?
Didn't really look at the workouts that time.
Going to visit the site later, maybe tomorrow.

[G-Spot19]

It took a little while for me to get it as well. You should get it soon though.

[metallicarocks05]

Yeah, I got it :D

[Codzilla]

Whos going to actually try it out then? Im going to start with the 4 week intro course, just to "boost my metabolism" as it says.

Anyone want to start on the same day and tackle the training as a group? Or is that just a shitty and sad idea :lol:

[zwmusic]

What better thread to start this new section than this? :D

[G-Spot19]

Whos going to actually try it out then? Im going to start with the 4 week intro course, just to "boost my metabolism" as it says.

Anyone want to start on the same day and tackle the training as a group? Or is that just a shitty and sad idea :lol:
I think that would be a good idea. Anyone else up for it. I also notice he is big on pull ups. Have you guys seen the PERFECTPULLUP by the same guy that made the PERFECTPUSHUP. I love the perfect pushup. I may look into the Pullup soon.

[wern]

Firstly, you don't need to register to gain access.
The direct link for full access is http://www.mensworkoutguide.com/home.html

Secondly, I am doing his 16 week program that changed him from the before image to the after image that you see in all his shots. The way I see it, which is also the reason I chose to use this guy's techniques, is that that particular program worked for him and therefore it is a proven program.

But the original 16 week program doesn't seem to be on this site anymore. But he has another free site:
www.iwantsixpackabs.com
direct link: www.iwantsixpackabs.com/abs.html
Link to the workout: http://www.iwantsixpackabs.com/my_video_journal.html
He created this journal as he was getting the muscles.

For me, personally, this workout is sufficient because:
1. It is taking me to the limits - I am feeling cramps after every workout and I take recovery amino acids and whey powder in order to minimise injury. So I am definately not "wasting" my time with these workouts.
2. The only equipment you need is resistance bands and a stability ball. Resistance bands can be substituted and a stability ball is not expensive. The other programs require the a press bench and a large variety of weights. In other words, you need access to a gym or a home gym.

I am on almost finished with week 2 of this 16 week program. I think, psychologically, it is also better to do the longest program because it is more likely to result in you adopting weight training as a lifestyle instead of as a process with a start and a finish.

[Codzilla]

Yeah my mother is sending me some resistance bands and a gym ball from UK and that will arrive on the 7th June. So im going to be starting on the 9th since its a Monday. I'm going to do the 16 weeks program too, but im just starting on the 4weeks program to get me into it as its been a good half year almost since i last properly worked out. Im going to take before and after pics aswell and half way pics to post in this new section. Im so up for it!!!

[wern]

If you would like I can give you a start up program for the next 2 weeks, right now, to develope which ever part of your body you want, that requires no gym equipment whatsoever.

[G-Spot19]

I would like that for chest and biceps please :mrgreen

[wern]

G: Do you want a beginner, intermediate or advanced workout?

beginner = you haven't done weight/resistance training in the last month
intermediate = you have done, but nothing intense
advanced = do have done intense weight/resistance training in the last 2 weeks.

[zwmusic]

I want to join this programme, but only after I return to UK in July.

[wern]

Come on son! Start now!!

[zwmusic]

I really can't wern. From next week until mid July it will be hell for me. I'll hardly have much time for anything.

This week I want to finish the article I'm writng on Male Genital Anatomy and Natural Penis Enlargement and place them in the appropriate section. I've been meaning to write it for a few months. Now I got down to really doing it.

[wern]

Fair enough.
It's late in Sydney and I have to go to sleep. Here is a workout I have written up for G and anyone else interested in focusing on their upper body - biceps, triceps, pectorals, abs, deltoids and some others.

No gym equipment required!

Workout:
There are 3 supersets. A (a1 and a2), B (b1 and b2) and C (c1 and c2)
Superset means that when you finish a1, you IMMEDIATELY start a2 (same goes for b and c). Rests between supersets are a MAXIMUM 1 minute.

Each superset is done 3 times. And each is done fast. Therefore, you will have 9 supersets to do. You will probably feel like shit afterwards. But the entire exercise will take about 20 minutes. So it is a very efficient use of time.


Equipment required:
1. One weight. Doesn't have to be a dumbell. Can be anything that is heavy that you can grab and lift with one hand. An example is two 1 litre (34Oz) bottles filled with tap water. Place the bottles parallel and 10cm (4inches) apart. Then use masking/electrical tape to join them (while they are 4 cm apart) so instead of them touching eachother, you have a H shape. In other words, you have a handle. If that isn't heavy enough for you, use 2 bottles on each side, or 4. etc.

2. Chair/your bed
3. Table


The exercise:

A1: raised pushup - 20 reps
A2: one arm row - 10-15 reps for each arm

B1: Dive bomber - 20 reps
B2: Table chinups/pullups - 15-20 reps

C1: Raised pushup rows (10-15 reps per arm)
C2: Shadowboxing 30 reps each hand


Exercises explained:

raised pushup - Requires your bed or any raised area, like a chair
Feet go on the chair/bed. Hands go on the ground. So your head is below your feet. Aside from that, you perform it like a regular pushup. Each rep lasts for about 1 second



one arm row: requires bed/couch. Instead of the bench shown below, use the bed/couch. Apart from the arm lifting the weight, tense your body up so that it is completely rigid, contracting your triceps, chest muscles and abs. The lifting arm should be parallel to the other arm, therefore most of the pressure will be on your shoulders, not your back.
http://www.sport-fitness-advisor.com/images/dumbbell_exercises_single_rows.gif



Dive bomber: http://www.fitnessgenerator.com/images/exercises/06MattFureyPushup.gif
- not as easy as it looks


Table chinups/pullups - required: table and a mat or pillow
Lie under a table. Your buttocks should be on a pillow/matt. Your head should stick out past edge of the table, while your legs stick out the other. If someone stood on the table and looked down, they would see your face and legs, and nothing else.

Cross your legs, or have them extended (whichever is more comfortable to you). if they are crossed, there should be a pillow under the knees.

Grab the edge of the table with your hands and pull your chest up to the tabletop. Keep your body very rigid while you do this. Imagine that your are lift your whole body up, not just the upper body.

You have just performed a table pullup!




Raised pushup rows
Right arm:
Get into the raised pushup position. Right hand is holding the weight and is NOT resting on the ground. Your whole body weight is being held up by the bed/chair and by your left arm.
1. Bring right arm up until your right fist is touching your right niple.
2. Now while in this position, bring your right elbow up toward the ceiling as far as it can go. Try not to twist your body as you do this.
3. Get into the end of position 1, then return to the start of position 1.

Left arm: same as right arm but reverse the arms (obviously).





Shadow-boxing
Stand in a martial arts stance (legs shoulder width apart, knees slightly bent)
Perform the following combo
Left punch forward. When the fist is fully extended, turn the punch into an uppercut. Repeat for right arm.
Do them fast. Left forward, Left Up, Right forward, Right Up
Count at the end of each uppercut. When you reach 60, it means you have done 30 reps per arm.

[Codzilla]

Thanks Wern, like G im quite interested in arms and chest. Thanks for the routine, i'll get them going as soon as possible. :D

[G-Spot19]

Awesome work out! Im going to do that in a few minutes. HOw often do you do this workout. Where i do rap music, if i do a show i like to wear muscle shirts. IT would be awesome to look like Nelly, Flo-Rida, or LLCoolJ. Especially LL :shock:

http://image.com.com/mp3/images/genie_images/story/2006/l/llcoolj_story.jpghttp://www.bodybuilding.com/fun/images/2007/mohr140v.jpg

[G-Spot19]

Ok, i just finished the routine. You wasnt kidding when you said you will feel like shit afterwards. Damn. I underestimated the divebombers. I figured they would give me achance to get a breather. WRONG! I had to do my last 5 on my knees :puke:
Love the shadow boxing. I just imagined myself knocking the hell out of people i hate. A good forward punch to the gut and up into the chin with an uppercut. On top of that, they gave my arms a good workout! Greak workout wern. I think i will lighten my weight on the rows next time. I did 40 for the rows and 30 lbs for the raised pushup rows(the hardest exercise) Now i am going to go collapse. Peace!

[Rum_Runner]

My wife thinks LL is a GOD, that dude is ripped.

[wern]

Ok, i just finished the routine. You wasnt kidding when you said you will feel like shit afterwards. Damn. I underestimated the divebombers. I figured they would give me achance to get a breather. WRONG! I had to do my last 5 on my knees :puke:
Love the shadow boxing. I just imagined myself knocking the hell out of people i hate. A good forward punch to the gut and up into the chin with an uppercut. On top of that, they gave my arms a good workout! Greak workout wern. I think i will lighten my weight on the rows next time. I did 40 for the rows and 30 lbs for the raised pushup rows(the hardest exercise) Now i am going to go collapse. Peace!

Glad you liked it!!! See, no gym equipment required, besides a dumbell, which you can make for free!! :mrgreen
Regarding the divebomber, thats exactly what I thought the first time I did them. Now they scare me.

Awesome work out! Im going to do that in a few minutes. HOw often do you do this workout. Do this work out once every 2 days if possible. But it is best only to do it when you are fully healed from muscle cramps, otherwise you may get an injury that would last a month. So if it takes 5 days to heal from cramps, wait it out. next time it will take 3 days, then 2.
Do this workout for 3 weeks. I hope you take before and after pics :)


By the way G, what did you think of the "table pullups"?

[G-Spot19]

I think LL is a God. For God sakes man, what guy wouldn't want to look like that. Imagine the pussy :lol:

Table pullups felt awesome. I love them. Tough, but i already expected that so they didnt catch me off gaurd. Deffinately an amazing suggestion. Soon as i spread the love more, you get reps for that workout. I felt great after i recovered :lol:

[wern]

Well I( invented them, so from now on they will be known as wern's table pullups
:lol::lol::lol:

I couldn't do the regular worout from the website iwantsixpackabs.com due tothe fact that I haven't recovered in my leg/butt muscles, so I needed a mostly upperbody workout.

So I tried my own workout today. OUCH!! :cry:

I feel for ya G

[G-Spot19]

Its a bitch isnt it? :lol:
But im going to keep doing it!

[Rum_Runner]

Keep it up G and you will get the LL body.:P






Plus the sore cock from over use as well

[Valk]

I think LL is a God. For God sakes man, what guy wouldn't want to look like that. Imagine the pussy :lol:

Awesome body (or are you talking about something else:lol: ) but apparently most woman's ruby fruit jungle gets heavy rainfall at sight of far less muscle mass. (ie Mr. Pitt in Fight Club)

[wern]

Yeah I have heard that but I think they are just in denial. :lol:

What's attractive to them is definition. They would prefer a lean and cut/ripped man to a muscle bound monster without definition. But LL cool J has definition in his muscles so I think his body would be preferred to a lean one. but at the end of the day, as long as you have a ripped body with some muscles, even if it is less than brad pitt, you will be very physically attractive to women.

[Rum_Runner]

You see my wife hates Brad Pitt. LL good, Brad bad. Not bad for me since geting the LL look is a hell of a lot easier then looking like Brad in fight club.

[wayoutwest]

Most of the girls I've talked to about this prefer lean and toned. A lot of girls are surprisingly turned off by heavily-muscled men. Most of them obsess over Johnny Depp and Legolas out of Lord of the Rings :roll: I thought that would stop, but no, at 22 years old all my female friends are still obsessing over Johnny Depp. Lame.

[G-Spot19]

I notice it too. Girls i know melt over Johnny Depp. I dont want to be huge, i wanna be ripped and at least a good size.

[wern]

Chicks like men with pecs that are larger than their boobs.

[G-Spot19]

With some chicks that aint too hard :lol:

[wern]

Thats probably why men like chicks with large boobs. Makes us look less like women.

[Valk]

Not bad for me since geting the LL look is a hell of a lot easier then looking like Brad in fight club.

WHAT!! Easier?! Brad Pitt in FC has just an athletic type of body, with his leanness emphasized by the overhead lightning in the movie.
LL is cut and muscular. Plus the guy is over 6 feet tall and Pitt (when he takes of his lifts) isnt.

[Rum_Runner]

Well from my point of view. Or rather body type. I am a lot closer to LL's body type then Brad's. I would have to drop twice the amount of weight to get the lean cut body rather then the alternative.

[Valk]

Yeah, but then that weight you would have to drop would be lots of muscle too, cause I think they both have about the same fat percentage. You probably already have a strong build.

[Rum_Runner]

True very true. Then I would look like a girly man.

[wern]

Yeah, but then that weight you would have to drop would be lots of muscle too, cause I think they both have about the same fat percentage. You probably already have a strong build.

You wouldn't need to drop muscle weight to become ripped. Muscle doesn't have any fat in it.

[Valk]

What I meant was, if Rum's body is closer to LL 's body than Brads, he probably already has a decent amount of muscle mass. (which is covered with some extra fat). So if he wants to be as slim as Brad, he would have to lose both fat AND muscle, cause if he lost only the fat he would be more muscular than Brad.

[wern]

Losing muscle is such a waste. Muscle is a sign of health. If someone loses muscle on purpose in order to look like Brad Pitt, it seems kind of perverted, like putting a piercing through your penis.

[Valk]

Damn Wern! Why did you take my argument so serious?:lol:

[Rum_Runner]

Like I said a Girlie Man.

[wern]

Damn Wern! Why did you take my argument so serious?:lol:

It wasn't serious as in :neut:

It was just "lacking fun". I had just woken up :lol:

[G-Spot19]

I think I would prefer the LL look if I could get there. He is ripped, but not huge. I mean he is big, but not too big. I dont wanna look like Ronnie Coleman or anything like that, ever. But I would take a body like LL's any day over Brad Pitt's.

[Netgear]

Great site, reps coming your way Wern. Hey Cod id be up doing it with you but i wouldnt be able to start until the 25thish of this month :(

[Codzilla]

Thats ok, im not starting the 16 week challenge right away, im kicking into the 4week beginner program on the 9th, and then whenever i feel ready i'm going to kick into the 16weeker. Lets do it man!!! Anyone else want to go? We can take some before pics , 8 week pics and the finals, and keep a record of how we are doing on a special thread in this section. I can pop it all onto an excel to see how people are doing and those who arent keeping up the exercises via the chart we can give more encouragement etc. So anyone else want to do it?

[wern]

I'm on week 3 of the 16 week program so I guess that counts me out. :x

I have some pics I took a few weeks before I started the program, to track my dieting progress. I also have a pic I took last week showing a six pack with some fat on it. I suppose that will have to do for me until I finish the 16 week program

[Rum_Runner]

I could be interested. If anyone really wants to see pictures of my fat:evil:

[Codzilla]

I'll see your fat if you see my AA man titties!!!

[Codzilla]

Wern its quite useful that you're already along in the weeks, if we start it in the next 3 weeks, then it means that we can use you as a "model" and you can let us know what to expect in the coming weeks and help with motivation and stuff. How are you finding the Interval training? Do you do how it says on the website, or do you do it different?

[wern]

I have a cross-trainer (aka eliptical machine) at home that I use for interval. But I have hardly done any interval because up until now I have always gone a little too hard with the resistance training and have become too injured to do interval (HIIT) and then still recover enough to be able to do the next resistance training session the next day. But it is getting easier to do now as my body is adjusting to the extreme resistance workouts.

What I do different with the HIIT (high intensity interval training), is that I probably go a bit too hard on the warmup and warmdown. After reading the HIIT section again. I have just realised that it is recommended to do the HIIT right after the resistance training. So I suppose I will try to do it that way from now on. Although, psychologically, it is probably better to do it on your off days, because it is less motivating to do a 45 minute workout than it is to do a 20 minute workout, IMO. So in the long term you would stick to the program more thoroughly.

Though you don't need any machinery to do it. Running up a hill, skip ropes, even punching really fastwould be sufficient. Here is an example HIIT
(theres no set rules to the form of HIIT, and many websites and atleast two books - that I read - talk about it) The concept of HIIT is start-stop-start-stop.
So here is an example that doesn't require any machinery or accessories:

Warmup:
2 sets (these are more stretches than exertions. They are to loosen you up, not to pump your muscles up).
A1: Walk on the spot, while punching up towards the ceiling (left punch, then right, then left, etc), for 1 minute
A2: Knees up to chest for 1 minute, while punching forward with the opposite fist. Ie left knee goes up as you do a right punch (do it in a casual way, more of a stretch of your muscles than an exertion).

Main: HIIT
B1 (1 MINUTE) : Legs spread wide in a stance, run on the spot as fast as you can, only touching the ground with your toes, as if you are on hot coals. At the same time, punch forward as fast as you can. You will find that your arms won't be able to extend all the way out because you won't have enough time to extend them before you have to punch with the other arm.
You would look sort of like this
http://www1.istockphoto.com/file_thumbview_approve/1050384/2/istockphoto_1050384_karate_stance.jpg


When you punch it will look like this:
http://www1.istockphoto.com/file_thumbview_approve/1026193/2/istockphoto_1026193_karate_punch_oi_zuki.jpg

B2 (2 MINUTE): You jump slightly during this exercise. I don't know what it's called, so I drew a picture:
http://www.geocities.com/the_general.rm/exercise1.jpg



Warmdown - same as warmup

[Codzilla]

Thanks Wern, i'll give it a try when i start, looks tiring for sure!!! To get to my house we have to drive up a pretty steep hill aswell, so i could use that also. But this one looks good for just doing in the bedroom. Thanks again!!!

[G-Spot19]

Im up for it! I think this will help motivate the hell out of me. I gotta get myself back into rugby shape!!!

[wern]

looks tiring for sure!!!

Im about to do this exact HIIT within the next 90 minutes. I'll see if it needs refining :wink:

[wern]

I did the workout. I incorporated lots of variations. But, after having done plenty of HIIT workouts before (I was doing them before I learned of the 16 week program), I believe that doing it without any machines/equipment/accessories is the absolute, by far, best way to do a HIIT workout, because you can mix it up so that you are constantly mentally engaged (ie not getting bored), and you can tailor the movements and exercises to ensure you get a balanced workout at a intensity level that you are comfortable. Oh yeah, and you don't have to buy any equipment. it's always nice to get a workout for free.

I just did it in front of the TV. I have a DVD player next to the TV, and I was watching a show that I liked. So I put in a DVD and pressed play, while watching the TV (not the DVD). The play counter on the DVD served as a timer for me. Too easy :wink:

I varied the workout so much that there's only one way to explain it -
The moves i used are based on Tae Bo (http://en.wikipedia.org/wiki/Tae_Bo), which I used to do a lot of. Tae Bo really really works, but it is very dificult to stay motivated to do it over a long period of time, because it just shreds your body and it is boring to watch Billy Blanks talking for 60 minutes.

But you can see lots of Tae Bo vids on youtube, so you can get an idea of the types of moves I am talking about. The jist of it is to use martial art-style kicks and punches in an aerobic manner, and trying to work out your whole body with each rep, ie you do a kick and a punch at the same time while your abs are contracted. That is the basic premise behind the success of the workouts. Incorporate that into HIIT and you will feel very very very worked out. Did I mention it won't cost anything? :mrgreen


EDIT - Here is a very good example of the Tae Bo system of exercising that I am talking about:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/SlybC58KTbA&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/SlybC58KTbA&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="344"></embed></object>

[Codzilla]

Wern, how many pull ups were you able to do during week 1? I'll be damned if i can do 15-20, i can def do 10-12 though. But whats the quick and easy alternative to pullup exercises hes talking about because the video wont load.

[G-Spot19]

Same problem here. I still think i will buy a perfect pullup

[wern]

Wern, how many pull ups were you able to do during week 1? I'll be damned if i can do 15-20, i can def do 10-12 though. But whats the quick and easy alternative to pullup exercises hes talking about because the video wont load.

He connects tension bands to the top of a door and does a pull down with them. If you have a pullup bar, all you need to do is get a decent rope, and tie a backpack/schoolbag willed with weights or with bottles of water to one end of it, then attach a metak bar or my homemade dumbell bar to the other end. The rope goes over the pullup bar, so that when you pull the dumbell bar down, the bag with the weights will be pulled up, if that makes sense.

The first week of my training I could do 5 pull-ups. After 3 weeks I can do 8 pullups. Meaning that I increased my pull-up ability by 60% in 3 weeks. I am very proud of that small achievement :D

What I did was do the 5 pullups, then immediately do a table pullup.

[G-Spot19]

So basically, you are doing a home made Lat Pulldown (http://www.myfit.ca/exercisedatabase/viewanexercise.asp?ID=6&table=exercises) like you do on the lat machine at the gym? Nice idea!

[wern]

Exactly. A lat pull down is almost identical to a pull-uo

[Codzilla]

Awesome thanks guys. Tommorow is my last day of eating shit and other shit. Monday morning i start a new life. :D

[Valk]

Exactly. A lat pull down is almost identical to a pull-uo

No it isnt.:D

[Codzilla]

Oooo theres controversy in the building. :lol:

[wern]

No it isnt.:D

Isn't it "almost" identical? :wink: