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post #1 of 18 (permalink) Old 02-04-2009, 12:12 PM Thread Starter
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Need some help with my workouts.

Just needed some advice on my workouts. I was wondering what muscle groups you guys put together in each day and what set and rep range you do. I want to put on good size and some definition. Any advice is better than none. Also how often and when do you take your prtoein and creatine?
Thanks

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post #2 of 18 (permalink) Old 02-04-2009, 01:54 PM
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well, what's your workout consist of now? I can give you some advice then. Unless you jsut want me to post my weekly workout.

though I can tell you now that I don't take protein or creatine (sp?)
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post #3 of 18 (permalink) Old 02-04-2009, 03:36 PM Thread Starter
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Quote:
Originally Posted by HeavyRob View Post
well, what's your workout consist of now? I can give you some advice then. Unless you jsut want me to post my weekly workout.

though I can tell you now that I don't take protein or creatine (sp?)
Usually i put bi's tri's together chest alone back and legs together and shoulders alone, but i get so bored i mix it up alot. Im just curious what works best for you guys

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post #4 of 18 (permalink) Old 02-04-2009, 04:09 PM
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I've maintained a pretty consistent workout for the past few years. Though, I get bored as hell sometimes and have to shuffle things around and whatnot.

My default routine (the one I wind up getting bored with) is an upper body/core workout and running on the off days:

Chest
50 Pushups
30 Pushups
20 Pushups

Abs
40 situps
40 turning crunches
20 situps
20 turning crunches

Back/Tris
12+ pullups (however many I can do)
30 Dips (with feet on a chair -or- 15 vertical dips)
8+ pullups
20 dips -or- 10 vertical
6+ pullups
10 dips -or- 5 vertical

Abs
40 leglifts
40 leg raises
20 leglifts
20 leg raises

Biceps - turning curls (hold the dumbbell at your side so they're parallel to your feet, like a hammer curl, then turn them inward as you come up like a regular curl. it works your forearms.)

50 (30 or 35 lbs)
30 (same weight)
15 (maybe take it down a notch if I'm tired)

Abs
30 hanging leg raises (either from the pullup bar or vertical dip)
20 hanging leg raises

Burnout
here I randomly choose an exercise and do it until I burn out. (I usually do this twice and usually with pushups)

there. that's in a sense my default routine.
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post #5 of 18 (permalink) Old 02-04-2009, 04:21 PM Thread Starter
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thanks man like I said any advice is good to me.

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post #6 of 18 (permalink) Old 02-04-2009, 05:34 PM
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So you don't do any legwork, shoulder work, whatsoever?
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post #7 of 18 (permalink) Old 02-04-2009, 05:41 PM Thread Starter
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any other workouts you guys suggest

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post #8 of 18 (permalink) Old 02-04-2009, 05:47 PM
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You won't get size and definition, either bulk or cut. I would suggest doing heavy compound lifts as well as the stuff you are doing, because squats and deadlifts put a lot of size on you.
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post #9 of 18 (permalink) Old 02-04-2009, 05:47 PM
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So you don't do any legwork, shoulder work, whatsoever?
who, me? I run on the off days. Hill sprints and longer distances. I know I need to do more and I will, but I haven't had the option in a while.

and for shoulders, that's what the dips are for.
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post #10 of 18 (permalink) Old 02-04-2009, 05:51 PM
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........................running is not leg work. You wouldn't do bear crawls to make your arms bigger and stronger.

Dips are alright I guess, but they target your chest and tris a lot more than your shoulders.
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