refer to my thread. i'm the clingy one with a "yes/no" bf. but thanks, i wouldn't want anyone jumping on my rear end/upper thighs unless...
So if you do upper body . .should one do the total upper Body Back [Upper lower] - Chest - Tricepts - Bicepts - Abs Then Lower Quads - Hamstrings - Calves -[I need to find some good ankle exercise] - Lower back? - Glutes? - Abs I am trying to go for total body fitness. . thinking of working out 3 times a week and Cardio at least 3 times a week Rocket River
You know most of the equipment in your apt. Gym? Only bad thing about apt gyms is aside from dumb bells all they have is machines
i dont think the total upper body is recommended. plus, it would take forever. try to isolate certain muscle groups.
Tuesday 9/4 ~ Back and Traps - 1 Hour and 15 minutes I stretched, since I ran 10 minutes yesterday I decided to do the elliptical for 10 minutes to break a light sweat to get my body warmed up and prepared to hit my Back hard. My chest feels great from yesterday. After my warm-up I begin to warm-up my back I do some wide-gripped pull-ups 1st set - 12 2nd set 12 3rd set - 6 I stretch my back again because I'm moving on to deadlifts 1st set - 100lbs 20 times (warm-up and technique adjuster) 2nd set - 135 - 12 3rd set - 140 - 10 4th set - 145 - 8 5th set - 155 - 6 I took it pretty light I don't know why, I couldn't find the drive or my groove.. Maybe I'm just that weak in the back, I did my body weight so I'm satisfied.. not, I'm motivated.. It will get better I move on to Bent over Rows. 1st set - 45lbs - 15 2nd set - 55 - 12 3rd set - 75 - 8 My Back now truly feels owned and has a great pump which is a great sign Edit: I forgot to add my 3rd exercise Good Mournings I hate this exercise and will probably do something else for now on.. This was going to be my Burnout but I did so pitifull I decided to do somthing else, a very rare day like this will I ever do 5 exercises for one muscle. Thats why I chose Clean and Jerks, it works total body. 1st set - 35lbs - 8 2nd set - 40 - 6 3rd set - 50 - 4 I was planning on doing this other back exercise but 5 straight exercises on one area isn't my thing so at the last second I decided to do some olympic clean and jerks... Nothing will get you in shape better then some clean and jerks, if you can clean and jerk your bodyweight.. when you look into the mirror I can garuntee you will like what you see. Not only that but the Clean and Jerk works out your entire body, best exercise invented. Anyways.. 4th exercise 'Burn Out' Clean and Jerks 1st set - 75lbs 15 times 2nd set - 100 10 times 3rd set - 125 as many times as I could I didn't keep count really wasn't as many as I hoped for though, kind of angry for giving up instead of pushing onward I then did only one exercise for my traps, some simple barbell shrugs and since I already had the barbell loaded at 125 from the clean and jerks I went with that. Barbell Shrugs 1st set - 125 - 30 times 2nd set - 125 - 30 times 3rd set 130 - 20 (was going for 30) times I went through my ab routine, made my shake and drove home feeling great! This back exercise will easily last me until next tuesday but I still think I'm do deadlifts again on thursday.
For what it's worth: I just left the gym. The girl on the treadmill in front of me had an amazing rear area/upper thighs. She was running on the treadmill with it as high an angle as it would go.
yeah, straight jogging wont cut it. You need to be pushing up and actually lifting your wieght rather than just "scooting" it along. now excuse me i have to crack some walnuts with my butt
I eat nachos and ice cream for 12 months and walk up and down hills for 6 months... and I'm only 50 pounds over my high school weight. I should write a diet book or something.
I've only skimmed this thread and it seems primarily about weight lifting but for martial arts I hope you're working on improving / maintaining your flexibility. Strength obviously helps but at your weight speed and flexibility is a huge advantage in martial arts. When I was competing I found spending time drilling my technique and improving foot speed to be more valuable than raw physical fitness to competition success. This isn't to say that fitness doesn't matter, it matters a lot, just that it depends whether you are looking to get to being a great competer or be in really great shape.
for a beginner if you want to quickly cut the fat gain and gain muscle , to me there are only 4 major exercises you need to know: bench press squat pull down deadlift TOTAL body workout. if you'll notice, all of those are compound exercises meaning they utilize more than one muscle group. do 4 sets of each, where the last set is 6-8 reps max. boom, you're done in 1 hour. Compound exercises work multiple muscles across more then one joint. Bench press, dips, and squats are examples of compound exercises. Isolation exercises work fewer muscles across a single joint. Dumbbell flyes, pec deck, and leg extensions are examples of isolation exercises. Some people believe that in order to target a certain muscle you should use more isolation exercises and thus develop that muscle more efficiently. However, this is not the best approach. Isolation exercises that work the muscles across a single joint are not the most effective way to build muscle. Compound exercises are far more effective in building muscle because they incorporate the use of several muscle groups, allow for a heavier training load, and work more muscle mass in the same amount of time. Let's look at the squat. It is a compound exercise. It works the quadriceps, hamstrings, gluteus, lower back, abdominals, hips, and abductors. Squats allow for heavy weights to be lifted. This makes the squat an incredibly effective muscle building exercise. Compared to an isolation exercise such as the leg extension, which only focuses on the quadriceps. From this simple example you can clearly see how much more productive compound exercises are for building muscle.
How Do you find your Weights? I must admit. . . I don't want to hurt myself and I generally workout alone Without a spotter. . . it is hard to MAX OUT So I Increment slowly . . .and i don't feel I hit my max before I'm too tired or I am ready to move to the next exercise Rocket River I think I will try this work out for a while Maybe some Cardio and Ab work.
guys are usually eager to spot you if you ask. you definitely want to increase the weight slowly but if you can do 10 reps easily on your last set, then you're not putting on enough weights. you're gonna have find out yourself. btw, there are good spotters and bad spotters. when you ask someone for a spot, make sure you tell them not to help you until you say, "spot". you want to push that bar up yourself as much as possible. nothing sucks more than someone assisting you when with a bit more effort you could have done it yourself. he should definitely have his hands under the bar, but w/o helping unless it's clear that you NEED it.
How often do you do this? My legs day is brutal and I'm usually sore for at least two days, I can't imagine doing squats three times a week.
twice a week at the most. i work in other exercises in between but i've always thought those exercises were most efficient.
Yesterday, I did my upper body and did 20 min of cardio (running) Today, I'm going to do my lower body (squats & lunges ) and stairmaster. Let's see if I will be able to drive home with my jell-O legs. 5pm, come and hurry up!
