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Thread: What do YOU do in the gym??

  1. #1
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    What do YOU do in the gym??

    For all of you guys out there that are happy with your progress in the gym, can we please hear about how you train? Tell us your bodypart split, how many sets you do, what exercises work best for you, and anything else that may be interesting about your approach. Be as detailed as you wish and share what you have learned

  2. #2
    Senior Member unshift's Avatar
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    i lift heavy weights.

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    Originally posted by unshift
    i lift heavy weights.
    Not according to your signature smartass.

    I want serious contributions here, not smartass posts to make you look cool in front of the mods here.

    This could actually help some people, or is that not what its all about?

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    HomeYield WillKuenzel's Avatar
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    the stone cold stunner Ironman8's Avatar
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    Originally posted by unshift
    i lift heavy weights.
    You kill me in a dream, you better wake up and apologize....

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    Gonnabebig Member JuniorMint6669's Avatar
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    Suuuuuuuuure, im game. When I get to my home computer, I will type out more specifically what I do. But here's the basic idea: A hypertrophy program intertwined with a strength program. Why? I have no idea. I enjoy the variety. I dont feel any overtraining. My muscles are getting bigger. My strength is going up. My body is capable of taking a large workload, so I abuse this to allow myself to eat lots of calories. Again, when I get home I will get more specific, but basically this is what my split looks like:
    Day 1: Legs
    Day 2: Dynamic or Max Effort Chest/Back
    Day 3: Rest, Cardio, Some Activity, whatever Im feeling up for
    Day 4: Dynamic or Max Effort Legs
    Day 5: Chest/Back
    Day 6: Rest, Cardio, Some Activity, whatever Im feeling up for
    Day 7: Shoulder/Bicep/Tricep

  7. #7
    crosstraining domination arjun's Avatar
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    LoL.

    I start off with half an hour in the pool. About 20 minutes swimming and 10 minutes doing shadowboxing and kicks and such under water. It adds resistance and helps you work on form.

    Then i dry off and stretch, and get on either the treadmill, eliptical machine, or stationary bike for 10 minutes or so.

    After that i stretch some more, and start lifting weights. I focus on one set of muscles per day (like pecs, tri, and shoulders one day, biceps and back the next, etc), so i can go to the gym every day and still give each muscle set a few days rest between workouts.

    After all that jazz i stretch some more, get cleaned up, make a shake and drink it on my way home.
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    crosstraining domination arjun's Avatar
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    Junior: you shouldnt work your whole arm in one day. Chances are your triceps are getting worked each time you do chest exercieses, and vice versa. You should break it up in muscle groups that work together, not just body sections.
    I don't know half of you half as well as I should like; and I like less than half of you half as well as you deserve

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    Toughest Man in the World Bruise Brubaker's Avatar
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    I do high frequency low volume work-outs.

    1) Chest
    DB Flat Bench 3 sets
    DB Decline 2 sets
    Sometimes I'll throw 1 or 2 sets of triceps done at higher reps
    + sometimes things like static holds, some sets of powercleans or db snatch
    2) Back
    DB Row 3 sets
    Chins 2 sets
    Sometimes I'll throw 1 or 2 sets of biceps done at higher reps.
    + also sometimes trap work (like pulling the shoulder backward in a DB row style)
    + sometimes things like static holds, some sets of powercleans or db snatch
    3) Legs
    Usualy the main exercice is front squat but sometimes I deadlift.

    I'll throw abs, obliques and lower back work at some random places.
    What I meant is that I lift heavy weights.

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    Thanks for the actual responses that are worth something! Lets hear more!

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    crosstraining domination arjun's Avatar
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    First off, if you are looking for advice, or what i found useful in my routine, i have a few things.

    Stretching: i cannot emphasise this enough: stretching is great for you, and should be done before, after, and in between workouts. The whole body should be stretched, not just to reduce risk of injury, but because it reduces all the minor muscle aches and soreness you might feel throughout the day.

    Not going through cycles, constantly doing large amounts of cardio with weight lifting: Im not training for size, im doing strength training and body conditioning, i would not reccomend the kind of exercise and diet schedule i follow to any bodybuilder.

    Some details: I use free weights, mainly dumbells, except for on rows, and most leg exercises im a machine whore. I know i should start doing squats, im sure ill get around to it sooner or later.
    I don't know half of you half as well as I should like; and I like less than half of you half as well as you deserve

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  12. #12
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    Originally posted by neo


    Not according to your signature smartass.

    ouchhhhhhhhhh...tuttut

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    Wounded Deadlifter ryan1117's Avatar
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    What do YOU do in the gym??
    Originally posted by unshift
    i lift heavy weights.
    I felt that one coming from a mile away with how the subject was worded.
    5-9 170

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    Gonnabebig Member JuniorMint6669's Avatar
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    Originally posted by PowerManDL
    I use TUT.
    LOL@POWER

    arjun: i do agree that i shouldnt work the arm together, i honestly believe i shouldnt be working the arms at all. in actuallity, my shoulders take more of a beating on chest day than do my triceps.

    As promised, here is a more detailed description of my workout. Just an example of my last week, flame away if you like

    Day1:
    Box Squat 2x6-8
    Leg Press 2x6-8
    Romanian DL 2x6-8
    Leg Curl 2x6-8
    Calves 2x6-8
    (various excercises taken to lactic acid failure)

    Day2:
    Work myself up to max bench movement
    Speed Lat Pulls 3x10
    Trap Shrugs 2x10
    Speed/Ballistic Bench 4x10-15
    Speed Seated Row 3x10
    Speed Good Mornings 3x10
    Abs

    Day3:
    HIIT, Throw plates around a field, yoga, maybe rest, who knows

    Day4:
    Low Box Speed Squats 3x15
    Walking Lunges 2x~20 paces
    Leg Curl 2x6-8
    Cleans
    BB Curl 2x6-8
    (Lactic acid excercises)

    Day5:
    Bench 2x6-8
    Incline DB Press 2x6-8
    Weighted Dip 2x6-8
    Weighted Chin 2x6-8
    Various Grip Pullups/Pulldowns
    Seated Row 2x6-8
    Shrug 2x6-8
    Good Morning 2x6-8
    Abs
    (Lactic Acid Excercises)

    Day6:
    HIIT, Throw plates around a field, yoga, swimming, maybe rest, who knows

    Day7:
    Lateral Raise 2x6-8
    Reverse Pec Dec 2x6-8
    Standing Military Press 1x6-8 (just for my ego, i admit)
    Nosecrushers 3x6-8
    Tricep Pushdown 2x6-8
    BB Curl 2x6-8
    Cable Curl 3x6-8 (curl jockey, i know)
    (Lactic Acid Excercises)

    I also throw in random grip and forearm excercises here and there. Damn that took me a long time to type, I hope someone bothers to read it

  16. #16
    A$$hole detector RoidRage's Avatar
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    curl in the squat rack and stare at all the purty women's

  17. #17
    Wannabebig New Member HahnB's Avatar
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    I usually go in and hit my biceps with a good 30-45 sets of direct work(on my back day of course), then I suck it up and go hard with a good set of inverted 47.39 "crazy inclines" to really devour my upper chest


    No, really, I do my chest twice a week right now, and everything else once with a 4 day a week routine.
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  18. #18
    II MrWebb78's Avatar
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    Originally posted by neo


    Not according to your signature smartass.

    I
    had to pick myself up off the floor after this one....awesome comeback my friend
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  19. #19
    Bad Monkey! Nights's Avatar
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    Depends on the split I'm on and whether my goal is strength or size, but normally focus on the big motions, instead of the isolating. 3 days splits have worked the best for me, 2 muscles groups a day (one major, one minor).. That's about it.

    Oh, and I don't lift heavy weights. Pink and fluffy makes me grow.
    LaLa

  20. #20
    zen idiot Scott S's Avatar
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    Chest/Shoulders/Tris, Biceps, Legs/Lower Back, Upper Back. But then anything will make a beginner like me grow.

  21. #21
    Overtrainer.
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    Train 3 days a week:

    Every session involves: Squats, deadlifts, bench press/db press, power cleans (i usually "forget" to do these), seated rows, pullups, weighted back extensions, and weighted situps.

    This program was an absoulte killer at first but now I am used to it and am throwing in some heavy bicep curls for the heck of it. I am training to build size to compete in powerlifting. I also try to keep my BF level fairly low for a heavy lifter.

    I max out at least once a week.

    As for sets and reps it varies day to day between singles-triples- and 8-12 rep schemes. Currently not focussing on speed work although most of my lifts are relatively quick.

  22. #22
    Senior Member unshift's Avatar
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    Originally posted by neo

    I want serious contributions here, not smartass posts to make you look cool in front of the mods here.
    well, you see, most of us wouldn't make these worthless threads when we could easily go to the "journals" section of the forum and get much more detailed information about people's routines. perhaps you sould visit that forum and read a little bit.

  23. #23
    HomeYield WillKuenzel's Avatar
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    Originally posted by unshift
    well, you see, most of us wouldn't make these worthless threads when we could easily go to the "journals" section of the forum and get much more detailed information about people's routines. perhaps you sould visit that forum and read a little bit.
    But then he'd just absorb it but not remember where he got any of the information to site it. Maybe this way he can reference something.


    Originally posted by neo
    For all of you guys out there that are happy with your progress in the gym, can we please hear about how you train? Tell us your bodypart split, how many sets you do, what exercises work best for you, and anything else that may be interesting about your approach. Be as detailed as you wish and share what you have learned
    Are you going to let us know what you are so happy with?
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  24. #24
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    Re: What do YOU do in the gym??

    Originally posted by neo
    Be as detailed as you wish and share what you have learned
    What I have learned is that you should listen to your body always, as someone once said if you don't listen to your body it starts shouting!

    Don't be a slave to the calendar , if you feel exhausted don't train just because its a scheduled workout, much better to rest up for an extra day then train even harder the day afterwards.

    Don't assume size = knowledge.

    Don't waste time on too many isolation moves, build yourself a base before you worry about details.

    Ignore training routines of pro's.

  25. #25
    En botella whey! Max-Mex's Avatar
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    Ready my journal. I'm too lazy to type it all out.

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