ATTENTION: ALL FITNESS HEADS/GYM RATS/ PROPER WORK OUT MOTHERFUCKERS

[King Tech Quadafi]

so guys, even if i wanna get toned and not bigger, i should still cut down on my sets and reps?

so how many sets should i do for my chest in one session...right now im doing 15 x 12....

[STILLDRE IS THE GODFATHER]

so guys, even if i wanna get toned and not bigger, i should still cut down on my sets and reps?

so how many sets should i do for my chest in one session...right now im doing 15 x 12....

yeah lower sets even for toning for chest keep it at 5 exercises with reps of 12 10 8 and 6
try that works for me and superset atleast 2 of the exercises together

[Mr. O]

I think that's too much workout.  It suppose to be 3 times per week.  monday-legs/ wed-upper body, chest/ Friday-legs

And RUNNING: monday, wednesday, and Friday.

[ABN]

so guys, even if i wanna get toned and not bigger, i should still cut down on my sets and reps?

so how many sets should i do for my chest in one session...right now im doing 15 x 12....

stip sets are good for that aswell. when you´ve done your heaviest sets drop some weights and do another, then drop some more weights and do another set. do that about 3 times, but the thing is you shouldn´t rest at all in between the strips. that´s crack for gettin toned muscles.

[js83]

your doing chest/bi/tri all in one day? isn't that a little too much? my schedule is somethin like this...

Mon - Chest

Tues - Back / Bi

Thurs - Legs

Sat - Shoulder / Tri / Trap

[Primo]

4 grams of protein per kilogram. Are you crazy? I would like to maintain my kidneys. Im not looking to bodybuild anyway I am big enough.

[K-Loc]

if ur not lookin to get big den dont bother buying any protien powder.. jus eat alot of high protien foods n ull be good.. also dont spend too much time doing cardio coz facts r that u burn more fat doin weights den cardio

[acgrundy]

use the stairmaster for burning fat, it is the best thing, much better than running

don't work out a bodypart more than one time a week

one day of the week do:
Chest
Shoulders
Back
Upper Arms
Legs

Do between 6 and 9 different exercises each day, doing 3 sets of each exercise from 6-12 reps.  Add more weight if u can easily do more than 12 reps.

I'm pretty fuckin tired after my 7th exercise and I can barely lift anymore after that. If you can do more than 10 exercises of one body part in a day, then you are not weight lifting, you are just getting exercise.  If you are not sore then you are not working.  You should be more sore the second day after the workout than the day after the workout.  I'm sore just about everyday, but it feels good, I know I'm getting a workout.

You are doing way too many sets, there is no way you should be able to do that many if you are actually lifting heavy enuff weight.

Don't start off light and add weight.  After every set you do you have less energy.  I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy.  Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs.  I can probably do 60 lbs, but only a couple of  times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's.  You don't want to start light and go heavier, you want to start heavier.  Starting light just wastes energy.

and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.

[Chief]

Don't start off light and add weight.  After every set you do you have less energy.  I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy.  Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs.  I can probably do 60 lbs, but only a couple of  times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's.  You don't want to start light and go heavier, you want to start heavier.  Starting light just wastes energy.

and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.

you can cause yourself injury if you start heavy. i always lift heavier if i start light.

LMAO i could just imagine tech pumping out 5lbs curls at 100km/h workin up a sweat achievin nothin 

and yeah, seer you right for not creating a health and fitness section, everyone has different advice and alot of it is wrong lol. it would be useless.

[ABN]

4 grams of protein per kilogram. Are you crazy? I would like to maintain my kidneys. Im not looking to bodybuild anyway I am big enough.

if you work out nothing´s gonna happen to your kidneys. if you consume that much protein without actually working out 3-4 a week it´s a health issue. and you should always start on lighter weights then go up with each set. that´ll actually make you stronger, and it won´t fuck your joints up. starting on heavier weights from the beginning then dropping could cause an injury that´s non reparable.

[STILLDRE IS THE GODFATHER]

http://bodybuilding.about.com/

a website i use alot for help very good articles

anyone into bodybuilding or just getting fit check out hugo website hes a really succesful trainer this website also has articles from other great bodybuilders

[Sanford - V. President of the Dangerous Crew Movement]

anybody know any good excercise targeted just for your forearms?

i play golf, so i cant put too much weight, but being tone and FLEXIBLE is where its at.  but the forearms, im lookin to make them as fuckin powerfull as possible.

if you got some knowledge, drop it!

props!   

[Primo]

I am big enough. I went from 175 to 200lbs when eating like 180 grams of protein a day. Some people eat 400 grams a day and that is overkill. No matter how many dorks say it on the bodybuilding.com forum. Eating an crazy amount of protein raises your bodies acidic level. That leads to alot of problems. Ask cancer patients.

A good exercise for your forearms is this thing at the gym and I don't know what its called. But it has a bar with a rope attached to it and attached to the rope is a weight. The objective is to roll up with your wrists the bar until the weight hits the top of the bar. This is harder than you think. Shit blasts your forearms and wrists.

[acgrundy]

Don't start off light and add weight.  After every set you do you have less energy.  I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy.  Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs.  I can probably do 60 lbs, but only a couple of  times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's.  You don't want to start light and go heavier, you want to start heavier.  Starting light just wastes energy.

and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.

you can cause yourself injury if you start heavy. i always lift heavier if i start light.

LMAO i could just imagine tech pumping out 5lbs curls at 100km/h workin up a sweat achievin nothin 

and yeah, seer you right for not creating a health and fitness section, everyone has different advice and alot of it is wrong lol. it would be useless.

you can cause injury to yourself doing all kinds of things...you can injure yourself lifting light.  I don't start out w/ something that I max out on, I start with a weight that I am comfortable with doing 3 sets of 8-12 reps, and that makes me so tired that at the last set I either have to lower the weight, and/or do less reps, or just have to really work myself.  Like I said, starting out light just uses more energy than it builds muscle.  There is a billion different techniques to working out, and as long as you are doing something you will see results, but the smart way of doing it is to be efficient.

[Chief]

anybody know any good excercise targeted just for your forearms?

i play golf, so i cant put too much weight, but being tone and FLEXIBLE is where its at.  but the forearms, im lookin to make them as fuckin powerfull as possible.

if you got some knowledge, drop it!

props!   

forearms naturally get bigger when you do weights because of the grip. i think reverse curls may help aswell. gripping things is the best way though, go dig a hole with a big ass shovel, thats probably the best way. plus i think it would be good for golf, as it would work your back too (no homo)..

Don't start off light and add weight.  After every set you do you have less energy.  I usually use the same amount of weight for each set, or if anything lower the weight because I don't have enuff energy.  Such as sitting dumbell curls, I do 3 sets x 8 reps of 50lbs.  I can probably do 60 lbs, but only a couple of  times, so I keep it at 50's, and sometimes by the third set I gotta go down to 47.5's.  You don't want to start light and go heavier, you want to start heavier.  Starting light just wastes energy.

and unless you are on some crazy ass hardcore 5 hour a day routine with a super strict diet, don't expect much in 3 to 5 weeks.

you can cause yourself injury if you start heavy. i always lift heavier if i start light.

LMAO i could just imagine tech pumping out 5lbs curls at 100km/h workin up a sweat achievin nothin 

and yeah, seer you right for not creating a health and fitness section, everyone has different advice and alot of it is wrong lol. it would be useless.

you can cause injury to yourself doing all kinds of things...you can injure yourself lifting light.  I don't start out w/ something that I max out on, I start with a weight that I am comfortable with doing 3 sets of 8-12 reps, and that makes me so tired that at the last set I either have to lower the weight, and/or do less reps, or just have to really work myself.  Like I said, starting out light just uses more energy than it builds muscle.  There is a billion different techniques to working out, and as long as you are doing something you will see results, but the smart way of doing it is to be efficient.

i have always been taught our bodies are most efficient after you have burnt 20% of your energy.

i usually row before a workout, then hit weights, and the light weights dont take up any energy for me, all they do is prepare you to lift heavy, making sure you have the right form lifting. lifting heavy before warmed up can also damage your joints, and you wont notice that for years.