Forgive me Strike for I have sinned.

[a completely inoffensive name]

I have been working out for a while now, and it wasn't until today that I realized that none of the lifting exercises I was doing worked my shoulders.

My deltoids are going to get jealous of my biceps and triceps.

[Rhyfelwyr]

Well what exercises are you doing?

Also, with shoulder exercises do not think that going low (in terms of range of movement) will help. If you do that, it starts to involve your chest and then you are using that to boost the weights back up thus taking the strain off your shoulders.

[Montmorency]

Just do squats forever; biceps are a joke.

[Fragony]

It takes some time, your musles are first to aquire natural buildbup. That goes really fast but there's a cap

[Rhyfelwyr]

My biceps are tiny, but my triceps are monstrous. Pushups, man. Pushups!

I'm the exact opposite - big biceps small triceps. Funnily enough I think you may be right about pushups. I used to do conventional 3-day bench/deadlift/squat when I was at my peak, and my chest and triceps always lagged a fair bit.

Since then I've lost weight and stopped eating tons and even lifting for a while because of a couple of health problems, but since I started doing some upper-body stuff again, I've noticed that doing pushups makes my chest and triceps pump up a lot, certainly in a way the bench press never did. I do diamond pushups as well as regular ones though.

[Rhyfelwyr]

If you want to do cardio you can do it in addition to weightlifting, just make sure you get enough calories to grow. When it comes to lifting weights lift heavy (as in, no more than 12 reps per set), otherwise you won't put on size. Compare a sprinter with a marathon runner.

[Montmorency]

Seriously, weights are for chumps. It's the movement that's key, the weight just reduces the number of movements necessary.

Low weight high rep anything is, in my opinion, better than the opposite.

Exactly. Do the movement right, and you might well use a 5-lbs weight. Bodybuilder types...

Just do squats, and exercises for the lower back and abdomen on that, uh, thing:

You know, the cylinder you bend over, subsequently lifting your legs or trunk up under their own power. I suppose you could even do it on a kitchen desk if you don't mind discomfort.

While, beyond that, it's a good idea to keep your shoulders fit, the upper back and arms get what they need from your normal daily activities, pretty much. Bulging biceps or pecs do little for your overall health.

Health is in the muscles of the thighs, abdomen, and lower back. This is the Soviet way.

[a completely inoffensive name]

I think I am just going to do those street workouts I see on youtube.



EDIT: I am gonna post my workout here soon, I'm just in the middle of boxing a lot of things today.

[Major Robert Dump]

Well I certainly hope it is bare knuckles boxing.

If you post your workout videos, please be shirtless

My chest and triceps are getting huge thanks to all this vertical hokey pokey I been playing.

[Fragony]

Well I certainly hope it is bare knuckles boxing.

If you post your workout videos, please be shirtless

I can deliver but Andres will get angry.

[Strike For The South]

Push ups are for idiots
Cardio is for idiots
Street workouts are for genetic outlying idiots

[Vuk]

Push ups are for idiots
Cardio is for idiots

Is this an attempt at humor?

[Strike For The South]

Is this an attempt at humor?

No, Push ups don't maximize efficiency, cardiac is catabolic (actual cardio not the bullshit 2 mile runs you people go on), and I would love to get those street workout guys on a bodybuilder plan and 6000 calories.

Do you have something to add or will it be your same misinformed gospel that has gotten you no where?

Per the thread:

I have the same stripped down program I give to everyone.

It's the one I use 6 days a week, spending only 45 minutes a day with free weights

Chest
BP 4x6
MP 4x6
Skullcrushers 3x8
Curls 3x21
Occasionally dips

Legs
Squats 4x6
kettlebell squats 4x15
hamstring curls 3x8
Toe raises 4x20
Occasionaly I'll throw in an OHS or front squat

Back
Deadlift 4x6
Lawnmowers 3x8
Lat Pulls 3x8
Pullups until failure, in leiu of that, pulldowns

For cardio I play soccer, rugby, and run sprints.

I used more sophistacted programs when I was powerlifting, along with cutting out the majority of running

[a completely inoffensive name]

lol, edited this garbage away. my workout was garbage.

[a completely inoffensive name]

Ok, **** everything I just wrote, I am going to try out strike's regiment.

[Strike For The South]

wat

[a completely inoffensive name]

wat

I am not a smart man, and I have never exercised at all until 4 weeks ago. It will be clear to all very soon how inept I am.

[Strike For The South]

Start out 3x a week

I'm not going to lie, your program is horrid.

[a completely inoffensive name]

Start out 3x a week

I'm not going to lie, your program is horrid.

This is why I made the thread. I had to look up half the exercises you listed, lol.

EDIT: I realized that working out is just like Starcraft, if you want to learn how to do it right, you gotta copy what others are doing first. You can't start making your own build orders in bronze league and expect to come up with anything but utter shit.

[Strike For The South]

Exercise more and eat better is an abstract, hollow statement with no meaning.

ACIN please read Starting Strength by Mark Rippetoe. He explains this stuff way better than I could.

[a completely inoffensive name]

Exercise more and eat better is an abstract, hollow statement with no meaning.

ACIN please read Starting Strength by Mark Rippetoe. He explains this stuff way better than I could.

I can't afford the paperback, hopefully the Kindle version also includes the illustrations.

[Strike For The South]

Also eat.

Eat more than what you currently think a lot is.

[Montmorency]

Also eat.

Eat more than what you currently think a lot is.

Jeez, what happened to being lean and wiry? As long as your biceps is larger than a 10-y/o girl's, and you can comfortably open jars without anyone's help...

[Andres]

Jeez, what happened to being lean and wiry? As long as your biceps is larger than a 10-y/o girl's, and you can comfortably open jars without anyone's help...

You forget carrying a case of beer.

Apart from that, I share the sentiment.

Go out cycling or running twice a week, perhaps lift some weights on another day (but not too heavy, or you'll end up with an injury), watch the food a bit, and you'll be just fine.

Unless you're planning to do hard physical labour for a living, I don't see the need for big muscles. It's not like you have to carry a mammoth back to your cave to survive the Winter.

[Major Robert Dump]

I started yoga yesterday and cross train this morning, then get to my "special" surprise class taught by a guest instructor, and it is stunt fighting for film. My butt is officially kicked. Skinny in no time.

[Strike For The South]

As if ACIN is going to blow up to mammoth proportions

[Andres]

I assume he's able to lift a case of 24 bottles of beer (not empty ones) and to carry it for about 100 meters.

If not, then he should stop posting here and start to train, starting with one bottle and building up to a full case of beer

[Vuk]

No, Push ups don't maximize efficiency, cardiac is catabolic (actual cardio not the bullshit 2 mile runs you people go on), and I would love to get those street workout guys on a bodybuilder plan and 6000 calories.

Do you have something to add or will it be your same misinformed gospel that has gotten you no where?

Per the thread:

I have the same stripped down program I give to everyone.

It's the one I use 6 days a week, spending only 45 minutes a day with free weights

Chest
BP 4x6
MP 4x6
Skullcrushers 3x8
Curls 3x21
Occasionally dips

Legs
Squats 4x6
kettlebell squats 4x15
hamstring curls 3x8
Toe raises 4x20
Occasionaly I'll throw in an OHS or front squat

Back
Deadlift 4x6
Lawnmowers 3x8
Lat Pulls 3x8
Pullups until failure, in leiu of that, pulldowns

For cardio I play soccer, rugby, and run sprints.

I used more sophistacted programs when I was powerlifting, along with cutting out the majority of running

Ahh...then you care only about muscle mass and not physical fitness and functional strength.

[drone]

If you aren't doing weights, add dips to your regimen.

Herschel Walker never lifted weights, he just did tons of pushups, situps and running every day. And all he accomplished was getting the Cowboys 3 Super Bowl titles.

[Vuk]

You forgot that he has a 2-0 winning streak as an MMA fighter, and is an accomplished Taekwondoist and ballet dancer, and nearly made the Olympic sprint team.