Drunken Monkey Posted August 14, 2004 Posted August 14, 2004 ...hello. you all know who i am.... anyway. some of you might know that i am a scrawny little guy. probably underweight and not the most muscular guy around these parts. my little question is manily about how to build up your torso; what kind of movements build which muscles? what all the different sit up variations do, how to build up back muscles, sides, etc etc.... i guess these questions also apply to the other parts i.e arms, legs, chest. post count is directly related to how much free time you have, not how intelligent you are."When you have to kill a man it costs nothing to be polite."
Radok Posted August 14, 2004 Posted August 14, 2004 Monday Bench press 8-12 reps 4 sets Incline bench press 8-12 reps 2 sets Dumbbell flys 8-12 reps 2 sets Military press 8-12 reps 3 sets “Nose crushers” 8-12 reps 2 sets Wednesday Deadlifts 8-12 reps 4 sets Curls 8-12 reps 4 sets Pullups 3 sets to failure Good mornings 8-12 reps 2 sets Upright rows 8-12 reps 2 sets Friday Squats 8-12 reps 4 sets Leg curls 8-12 reps 2 sets Jumping lunges 25 reps for sets Calf raises 8-12 reps 4 sets Leg extension 8-12 reps 2 sets That's my bulking routine. It will give you fast growth, as long as you eat right and sleep enough. It should go without saying that in order for you to bulk, you have to eat a ton of food. If you can't laugh at yourself, there's no point. No point in what, you might ask? there's just no point.Many people seem to take Karate to get a Black Belt, rather than getting a Black Belt to learn Karate.
Drunken Monkey Posted August 14, 2004 Author Posted August 14, 2004 ...but, what are they and what do they do? post count is directly related to how much free time you have, not how intelligent you are."When you have to kill a man it costs nothing to be polite."
Radok Posted August 15, 2004 Posted August 15, 2004 Wow, you don't know these exercises? You must be really new to training. Which exercises do you not know on this list? I will tell you how to do them, and what muscles they strengthen. If you can't laugh at yourself, there's no point. No point in what, you might ask? there's just no point.Many people seem to take Karate to get a Black Belt, rather than getting a Black Belt to learn Karate.
WolverineGuy Posted August 15, 2004 Posted August 15, 2004 exrx.net Great site, has LOTS of full motion clips of exercises. forum.bodybuilding.com check out their stickys on routines. Wolverine1st Dan - Kalkinodo"Shut up brain, or I'll stab you with a q-tip""There is no spoon."
Vito Posted August 15, 2004 Posted August 15, 2004 if you have any friends who are into body building, start with them showing you how to do exercises and how to start off. remember- start SLOW. starting too fast will only hurt you. also- dont do deadlifts, find another lower back exercise that wont destroy your lower back. "If an injury has to be done to a man it should be so severe that his vengeance need not be feared." -Machiavelli
Drunken Monkey Posted August 15, 2004 Author Posted August 15, 2004 .....i have never been to a gym before in my life nor have i lifted a weight.... that should give you an idea of how much i do (or should that be don't) know... in any case. thanks for the details. time for some reading.... post count is directly related to how much free time you have, not how intelligent you are."When you have to kill a man it costs nothing to be polite."
SevenStar Posted August 15, 2004 Posted August 15, 2004 Monday Bench press 8-12 reps 4 sets Incline bench press 8-12 reps 2 sets Dumbbell flys 8-12 reps 2 sets Military press 8-12 reps 3 sets “Nose crushers” 8-12 reps 2 sets Wednesday Deadlifts 8-12 reps 4 sets Curls 8-12 reps 4 sets Pullups 3 sets to failure Good mornings 8-12 reps 2 sets Upright rows 8-12 reps 2 sets Friday Squats 8-12 reps 4 sets Leg curls 8-12 reps 2 sets Jumping lunges 25 reps for sets Calf raises 8-12 reps 4 sets Leg extension 8-12 reps 2 sets That's my bulking routine. It will give you fast growth, as long as you eat right and sleep enough. It should go without saying that in order for you to bulk, you have to eat a ton of food. it may or may not give him fast growth...you really can't give an out of the box program or even your own because bodies are different. For, example, I think you do too much for your quads and chest. IMO, flies and leg extensions are useless - I only do bench and squat - the major compound exercises for those areas. you're definitely right about eating though. If you wanna be big, you gotta eat big.
Radok Posted August 15, 2004 Posted August 15, 2004 I have an unusually fast recovery time, as well as a mesomorph body structure. Maybe I should have mentioned that. If you can't laugh at yourself, there's no point. No point in what, you might ask? there's just no point.Many people seem to take Karate to get a Black Belt, rather than getting a Black Belt to learn Karate.
Vito Posted August 16, 2004 Posted August 16, 2004 well, everyone is different, and everyones training changes as they progress. for instance, i too dislike leg extensions, but have gotten great results from flies in the past. that is why i suggested, and will again just to reiterate, go with someone who does know how and have him show you the roaps for a little while. "If an injury has to be done to a man it should be so severe that his vengeance need not be feared." -Machiavelli
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