home weight lifting tech's

I would work good cardio...remeber FOCUS if you are just going to through them around dont do it.

when i say focus i mean when you stand there and curl you look at the muscle you are working and focus on it and work it it full range....... slow and steady...


i like to Curl... with a twist raise the bar like normal up to chest but then lift elbow up too.....it hits the front delt.

with out a bench it will be hard to hit the chest hard.......... you need a place you can do flys and get extention you need to promote growth.....

Push ups are great but you lack the stretch...............

Some of my favorites are

Military press.

incline bench

decline bench

regular bench press

curl

preacher curl

one arm curl.........with dumbbells. hammer style

seated row........

shoulder shrug

lat pull downs inner outer regular

My all time favorite........incline bench......

P.S. my last time at the gym i put up 385 bench twice... i am off and on.
right now i am working so hard at my job i dont need to work out.

to really add some mass ou need to hit up some heavy squats, that's the ticket. Checkout the routine.
http://www.ironworkout.com/20_rep_squat.htm If your just trying to do arms and chest and gain a little strength without alot of equipment then dips, pullups, chinups, pushups, handstand pushups(if you can do them) the list goes on and on. If you got the motivation to do it then you will find a way.

I have tree trunks for legs and i love to squat.... I have just never had to work super hard on my legs.....

I used to like to squat, leg extentions and leg curls.....some lunges every once and a while.


I used to do these things called 21s do 7 reps of leg extentions toes strait 7 reps toes in, and 7 rep toes out....... burn baby burn......

Quote:

---

Originally Posted by rhino44

to really add some mass ou need to hit up some heavy squats, that's the ticket. Checkout the routine.
http://www.ironworkout.com/20_rep_squat.htm If your just trying to do arms and chest and gain a little strength without alot of equipment then dips, pullups, chinups, pushups, handstand pushups(if you can do them) the list goes on and on. If you got the motivation to do it then you will find a way.

---

Great link......... unless he has a rack he will never be able to achive this though.

20 rep squats are tough for sure............:thumbsup:

If your doing at home stuff use some gallon milk jugs. Bong knows what hes talking about if you focus on control with smaller weights you get a little less mass but a whole lot more tone and definition.

I started doing squats for football but its having the unintended side effect of giving me a really firm gay ass

Quote:

---

Originally Posted by Bong30

Great link......... unless he has a rack he will never be able to achive this though.

20 rep squats are tough for sure............:thumbsup:

---

Hell yeah I'm doing that program now. I've gotten up to 285 for 20 reps and the combination of the dips right after the heavy breathing squats really blows your chest up. next workouts tomorrow 290!!!

few reps with heaver weights= for muschle building
more reps with lighter weights= for toning.

you should purchase a thing called a roman chair.
imagine doing situps with your legs hooked and free falling backwards.. then coming back up. kicks your ass.

rhino,
NIce... Kick some ass.

Dips are allways tough....

Super set..........nice

Quote:

---

Originally Posted by SmokeyToker

few reps with heaver weights= for muschle building
more reps with lighter weights= for toning.

you should purchase a thing called a roman chair.
imagine doing situps with your legs hooked and free falling backwards.. then coming back up. kicks your ass.

---

Things like that are great for trunk fitness.....Power house in Palides...

But you plateu out fast... then you need to shock your muscle again.

Quote:

---

Originally Posted by chisme

ok any one got come nice weight lifting techniques? im getting bored of normal lifts, im also doin that one where you hold the weight and try to lift with your arm turned over. and the half bent lifts from floor. last year i lsot the weight now its time to build it from raw, cant afford gym yet where i am am theyre all like £100 joining fee £50 a month if u go or not and i just dont agree with that.

---

You don't need a gym. As long as you have free weights, and a bench, that's all you need. You don't need any of that machinery that simply isolate your muscles. In a 3-d world, you should work your muscles in 3-d that stabilizes your core at the same time.

As Rhino mentioned, SQUATS. Build from the legs up. You could work your upper body all you want, unless you work your legs, you won't make any significant gains. If you need to do pullups or dips, go to a playground.