How I work out 7 days a week | Lifting Weights
Replies
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sscarmack, you're a good sport for not getting offended for all the suggestions everyone is making. How many times these threads derailed into back and forth fist fights lol. Keep up the good work and you look great bro!0
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sscarmack, you're a good sport for not getting offended for all the suggestions everyone is making. How many times these threads derailed into back and forth fist fights lol. Keep up the good work and you look great bro!tincanonastring wrote: »
I appreciate that guys. I'm here to learn just as must as the next person, and hopefully pass along a little bit of knowledge that I've learned thus far.
But when it comes to nutrition, forget it. I'm like a caveman, eat big, get big haha.0 -
Hey guys. Finally got around to recording myself. Decided to go for a new PR. 275 no struggle. 295 with a spot. Overall, I'm a little disappointed, but it's definitely progress.
https://m.youtube.com/watch?v=V66zHQ0vNUs 0 -
You d do better to take a couple rest days in thete. That's when you grow.
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You d do better to take a couple rest days in thete. That's when you grow.
There's plenty of studies that have shown all you need is 48 hours of rest between work outs. So that's what I've been going off of and it seems to be working by the results I'm getting.
Now that's not saying, if I took 72 hours I may get better results, maybe I would? But everyone is different.
But I like the results I'm getting at a steady pace and I'm going to stick with it. But I appreciate the tip, I may have to refresh my knowledge when it comes to resting though.0 -
Yo scar. Hey I try and lift weights at least 5 times a week and I get and feel so sore after each session that I only usually get to lift 3 times a week. How to you not get sore and able to lift everyday. Yes I warm up and stretch before hand.thanks0
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Really? Your Monday seems like it has almost 40 sets between chest and tri's. That's literally no rest. So maybe does take you an hour with little rest?tayloralanj wrote: »That's a lot of work, if you have the time and inclination, I suppose it's good! I'm on a three-per-week right now, I did a 5 x day a while back for about a month,,,,and from Jan to Apr of this year I was doing two-a-days everyday....cardio, weights, plyo, P90X,,,,all sorts of stuff,,,,,I think for me muscle confusion is what works me over pretty good, I just have to keep figuring out how to do that.
I go right after work and it only takes me about 30-45 minutes to get through a workout, however I'm usually there for at least an hour working on my Jaw muscles hahaha...So its not that bad really.
Cardio???? What is that hahaha...That's one thing I don't do.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Okay, you've confirmed that it's MORE than 30-45 minutes. 3 sets alone just with rest is 90 seconds. Times that by 3 that's 270 seconds or 4.5 minutes and then including your 40+ sets of chest and tri work. Not seeing this workout done in 45 minutes.
Michael, I completely missed adding in my ab workouts. Good catch! Obviously I train absMichael190lbs wrote: »curious what do you do for abs and how often
Three days a week. Usually M,W,F
Monday
Decline leg lifts
Hanging leg raise
Laying knee tucks
Everything I warm up with 10 reps. Take a 30 second break and aim for 20 reps. 30 sec break. 20 reps.
3-5 sets
Wednesday
Russian twist
Windshield wipers
Ab bicycles
Same reps and sets
Friday
Cable crunch
Barbell decline crunch (usually the bar works fine)
Weighted knee tuck (dumbbell between feet)
I'll focus on heavier weights here, meaning lower reps. Same sets.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I got 2 words for ya: Diet.
Hey buddy I'm 5'11 and 165 pounds and running is how I keep my weight off eating 1700 calories a day. 5-6 days a week with a minimum run of 10k. So don't tell me to diet. What do you do, bike to the store and back? (lol) Always someone here at mfp with a typical smart a** comment. I'm sure if all you did was weights and no cardio you could maintain your weight Mr triathlete? Everyone's metabolism is different. He obviously can and good for him but not all of us can. Your hilarious.
yes.
and there's no metabolism in existence that ***can't*** maintain weight without doing cardio. that's just not how the human body works.
In order for some people to do no cardio and maintain, they would have to eat 1,200 calories a day, or even less. And let face it, for some, thats next to impossible. So thats why they do cardio so they can actually survive eating more.
I'll tell you right now, I could never live on 1,200 calories. If I absolutely had no choice in the matter, okay, its out of my hands. But seriously, I eat two large meals a day and they are both usually around 1k calories.
So yes you're right, everyone can maintain doing no cardio, but thats not realistic for every day life.
50 posts since I've been in here so I'm certain this has been covered but.....
Why would a grown man need to maintain on 1200 calories? I'm not sure why you used yourself as an example.
And why would a grown woman need to maintain on 1200? That's a cutting number for all but the smallest of small and most sedentary of the most sedentary women.0 -
sscarmack, you're a good sport for not getting offended for all the suggestions everyone is making. How many times these threads derailed into back and forth fist fights lol. Keep up the good work and you look great bro!
I dunno, maybe it would be more rational for the OP to not offer advice based on what he's doing until he actually knows what he's doing? He doesn't know his maintenance, doesn't know how much he's eating, and as Niner points out, he doesn't seem to know how much time his workouts take.
If what he's doing is working for him, God bless and full steam ahead. But don't write 3000 word diatribes for people to follow that are full of incorrect information
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I think I've just built up a tolerance. Of course in the beginning I was only working out 3 times a week. And after a few months I'd go 4 or even 5. Now I'm at 7.Yo scar. Hey I try and lift weights at least 5 times a week and I get and feel so sore after each session that I only usually get to lift 3 times a week. How to you not get sore and able to lift everyday. Yes I warm up and stretch before hand.thanks
Recovery. Hmmmm. I honestly don't get that sore, I drink a crap load of alpha amino.
I use pre workout (C4)
Alpha amino during.
I take creatine.
And of course I make sure to get an abundant amount of protein per day (150-160g) without a supplement.
And I drink at least a gallon a day. If not more.
So my only advice is too start small and slowly build up your tolerance. Use supplements to get an edge. And stay hydrated.
Thats what I do and it works for me.
And like you said. Make sure you stretch and stay flexible.
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Okay, you've confirmed that it's MORE than 30-45 minutes. 3 sets alone just with rest is 90 seconds. Times that by 3 that's 270 seconds or 4.5 minutes and then including your 40+ sets of chest and tri work. Not seeing this workout done in 45 minutes.
Michael, I completely missed adding in my ab workouts. Good catch! Obviously I train absMichael190lbs wrote: »curious what do you do for abs and how often
Three days a week. Usually M,W,F
Monday
Decline leg lifts
Hanging leg raise
Laying knee tucks
Everything I warm up with 10 reps. Take a 30 second break and aim for 20 reps. 30 sec break. 20 reps.
3-5 sets
Wednesday
Russian twist
Windshield wipers
Ab bicycles
Same reps and sets
Friday
Cable crunch
Barbell decline crunch (usually the bar works fine)
Weighted knee tuck (dumbbell between feet)
I'll focus on heavier weights here, meaning lower reps. Same sets.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Those workouts are just a rough idea of what I do. Not an exact copy of my schedule. And not an exact time frame. Again, it's just for reference to exercises I do and how many sets I try to do.
Obviously the more sets you add the longer it would take.
I try to keep my rests between 30-60 seconds.0 -
sscarmack, you're a good sport for not getting offended for all the suggestions everyone is making. How many times these threads derailed into back and forth fist fights lol. Keep up the good work and you look great bro!
I dunno, maybe it would be more rational for the OP to not offer advice based on what he's doing until he actually knows what he's doing? He doesn't know his maintenance, doesn't know how much he's eating, and as Niner points out, he doesn't seem to know how much time his workouts take.
If what he's doing is working for him, God bless and full steam ahead. But don't write 3000 word diatribes for people to follow that are full of incorrect information
I didn't come here claiming anything about nutrition. I came to share a typical workout schedule that someone asked me to share.
I will be the first to admit I have no idea what to do when it comes to nutrition other than eating a lot of chicken and rice.
My workouts take as much time as they need. Again, nothing is an exact science. I go until I'm done.
Sorry for not logging everything down to the split second.
What I'm doing works for me and I'm going to keep doing it. Even though I have no idea what I'm doing.0 -
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Hey guys. Finally got around to recording myself. Decided to go for a new PR. 275 no struggle. 295 with a spot. Overall, I'm a little disappointed, but it's definitely progress.https://m.youtube.com/watch?v=V66zHQ0vNUs
I'm no expert but your bench form needs a bit of work0 -
And also. If you actually read my first post. I don't claim to be any kind of professional who knows everything, only sharing my person advice, which was requested by another member on this boards.
And also, I even said everything listed isn't an exactIronmaiden4life wrote: »
Hey, I'll take it. Progress is progress. And when I've put on 30lbs of mass on while staying completely lean, I'd say whatever I'm doing works. So unless you've packed on 40lbs while losing body fat, there's nothing you can say that's going to bring me down or knock my progress. Results don't lie. Have a good weekend.0 -
Hey guys. Finally got around to recording myself. Decided to go for a new PR. 275 no struggle. 295 with a spot. Overall, I'm a little disappointed, but it's definitely progress.https://m.youtube.com/watch?v=V66zHQ0vNUs
I'm no expert but your bench form needs a bit of work
Well according to some people on this forum, if you're not an expert you shouldn't be giving out advice lol.
While I disagree with that attitude towards people. I take everything everyone says and make my own decision based on the facts they provide.
My back is flat against the bench. Slightly rounded. My feet are planted. Shoulder width apart. While my hands are slightly past shoulder width. Elbows are locked on. The weight was controlled coming down. While the only thing I failed to do was touch my chest, as I got a little antsy as it was by far the heaviest I've ever done.
So in your non expert opinion. Whats wrong with my form??? That way I can try and correct it. And maybe my lifts will go up.0 -
Hey guys. Finally got around to recording myself. Decided to go for a new PR. 275 no struggle. 295 with a spot. Overall, I'm a little disappointed, but it's definitely progress.https://m.youtube.com/watch?v=V66zHQ0vNUs
I'm no expert but your bench form needs a bit of work
Well according to some people on this forum, if you're not an expert you shouldn't be giving out advice lol.
While I disagree with that attitude towards people. I take everything everyone says and make my own decision based on the facts they provide.
My back is flat against the bench. Slightly rounded. My feet are planted. Shoulder width apart. While my hands are slightly past shoulder width. Elbows are locked on. The weight was controlled coming down. While the only thing I failed to do was touch my chest, as I got a little antsy as it was by far the heaviest I've ever done.
So in your non expert opinion. Whats wrong with my form??? That way I can try and correct it. And maybe my lifts will go up.
If you want a bigger bench, learn to bench like a powerlifter. Right now, it seems like you are trying to move more weight with a more bodybuilding bench which is going to be a recipe for disaster for your shoulders. If you don't have access to a powerlifting coach, the "so you think you can bench" series on YouTube is a great resource.
Learn how to create a tight contraction in your mid upper back - rhomboids, lower traps, and upper lats. The single best accessory I've ever done for this is isometric inverted row holds. They suck at first, but are very effective at teaching you the correct tightness.
Widen out your grip on the bar - rough guide would be approx double shoulder width at the bottom of the movement, wrists stacked up on top of elbows. Play around a little bit until you find the grip that feels best and most natural to you.
Bench fundamentally is not a comfortable lift - if you are loose anywhere, you aren't going to have an effective lift. When I unrack, I'm tight everywhere and feel like a tightly strung now.
And finally, relax and don't fear the weight. You either have it or you don't, and if you don't fully trust your spotter, then start lifting in the power rack, with the safeties set properly.0 -
Iron_Miss_Canada wrote: »Hey guys. Finally got around to recording myself. Decided to go for a new PR. 275 no struggle. 295 with a spot. Overall, I'm a little disappointed, but it's definitely progress.https://m.youtube.com/watch?v=V66zHQ0vNUs
I'm no expert but your bench form needs a bit of work
Well according to some people on this forum, if you're not an expert you shouldn't be giving out advice lol.
While I disagree with that attitude towards people. I take everything everyone says and make my own decision based on the facts they provide.
My back is flat against the bench. Slightly rounded. My feet are planted. Shoulder width apart. While my hands are slightly past shoulder width. Elbows are locked on. The weight was controlled coming down. While the only thing I failed to do was touch my chest, as I got a little antsy as it was by far the heaviest I've ever done.
So in your non expert opinion. Whats wrong with my form??? That way I can try and correct it. And maybe my lifts will go up.
If you want a bigger bench, learn to bench like a powerlifter. Right now, it seems like you are trying to move more weight with a more bodybuilding bench which is going to be a recipe for disaster for your shoulders. If you don't have access to a powerlifting coach, the "so you think you can bench" series on YouTube is a great resource.
Learn how to create a tight contraction in your mid upper back - rhomboids, lower traps, and upper lats. The single best accessory I've ever done for this is isometric inverted row holds. They suck at first, but are very effective at teaching you the correct tightness.
Widen out your grip on the bar - rough guide would be approx double shoulder width at the bottom of the movement, wrists stacked up on top of elbows. Play around a little bit until you find the grip that feels best and most natural to you.
Bench fundamentally is not a comfortable lift - if you are loose anywhere, you aren't going to have an effective lift. When I unrack, I'm tight everywhere and feel like a tightly strung now.
And finally, relax and don't fear the weight. You either have it or you don't, and if you don't fully trust your spotter, then start lifting in the power rack, with the safeties set properly.
Now that's helpful post! I really appreciate the time you took to write that up.
If it would improve my progress all around, I'm all for learning new techniques and trying new things.
I only go heavy on the bench once a month. The rest of the weeks are either low weight high reps, super sets or drop sets.
And of course sometimes I ditch the bench all together and just use dumbbells.
Thank you for the helpful post.0 -
Hey, I'll take it. Progress is progress. And when I've put on 30lbs of mass on while staying completely lean, I'd say whatever I'm doing works. So unless you've packed on 40lbs while losing body fat, there's nothing you can say that's going to bring me down or knock my progress. Results don't lie. Have a good weekend.
Snap you got me there OP. Nope not packed on 40lbs of mass.... damn that lack lack of testosterone..... I just win body building competitions
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Ironmaiden4life wrote: »
Hey, I'll take it. Progress is progress. And when I've put on 30lbs of mass on while staying completely lean, I'd say whatever I'm doing works. So unless you've packed on 40lbs while losing body fat, there's nothing you can say that's going to bring me down or knock my progress. Results don't lie. Have a good weekend.
Snap you got me there OP. Nope not packed on 40lbs of mass.... damn that lack lack of testosterone..... I just win body building competitions
Congratulations.0 -
I love your honest post. It's great to hear you have found what works for you. I hope you can eventually learn exactly what it is so you can, should you desire, pass on all that useful knowledge to others. Congrats on your progress. You look great 0
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I love your honest post. It's great to hear you have found what works for you. I hope you can eventually learn exactly what it is so you can, should you desire, pass on all that useful knowledge to others. Congrats on your progress. You look great
I appreciate the kind words. I definitely want to help others! I've been tracking things a lot more than I use to, so once I can fine tune every detail I'll definitely have a better understanding what works (for me). And hopefully I can pass that on to people it may benefit.
Thank you again 0 -
Hey guys, I just picked up the new Go Pro Hero 4. It was hard lugging around my Nikon D4 just to record some footage.
I'm hoping to start tracking my progress more by recording some of my workouts and hopefully perfect my form, workouts, and my overall knowledge in the fitness community.
Go Pro Hero 4 Black
Sleek, low profile
Shoots in 4k @ 30 fps
Shoots in 1080p @ 120 fps
Stay tuned0
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