For all the ppl who go to the gym

[Headin2KONA]

Hmm, well I don't claim to be a fitness expert or anything like that but I can tell you from experience that i've found the best way to gain muscle mass is to lift as heavy of weight as you can while still doing the exercise properly, and having a spotter that helps you do atleast another 3-4 reps that you wouldn't normally do. So with bench right now for example i'll put up 185..do it like 2-3x by myself and then my brother will spot and help me do another 3-4.. do 3-4 sets of those (we do 3 sets if we're doing two muscle groups or 4 sets if we're just doing one muscle group)..usually doing 3 different exercises for each muscle group..on top of that I've found it to be extremely beneficial to 'burn out' after each exercise..after our 3rd (or 4th depending if we do a 4th) set of an exercise..drop the weight down a significant amount and do as many reps as you possibly can... doing those two things and intaking a shitload of protein = muscle gain guaranteed....not to say it's the only way or anything, but I know for a fact it works....

Oh I also find it beneficial to do as many pullups as I can before every workout..

What have you guys found to be the best cardio? I'd personally say Spinning to be the best all around with the elipticle coming in second ( I like the elipticle because it's very easy on your body..and allows you to easily keep your heart rate up for long periods of time...)

My 2 cents..

[Grade A]

Hmm, well I don't claim to be a fitness expert or anything like that but I can tell you from experience that i've found the best way to gain muscle mass is to lift as heavy of weight as you can while still doing the exercise properly, and having a spotter that helps you do atleast another 3-4 reps that you wouldn't normally do. So with bench right now for example i'll put up 185..do it like 2-3x by myself and then my brother will spot and help me do another 3-4.. do 3-4 sets of those (we do 3 sets if we're doing two muscle groups or 4 sets if we're just doing one muscle group)..usually doing 3 different exercises for each muscle group..on top of that I've found it to be extremely beneficial to 'burn out' after each exercise..after our 3rd (or 4th depending if we do a 4th) set of an exercise..drop the weight down a significant amount and do as many reps as you possibly can... doing those two things and intaking a shitload of protein = muscle gain guaranteed....not to say it's the only way or anything, but I know for a fact it works....

Oh I also find it beneficial to do as many pullups as I can before every workout..

What have you guys found to be the best cardio? I'd personally say Spinning to be the best all around with the elipticle coming in second ( I like the elipticle because it's very easy on your body..and allows you to easily keep your heart rate up for long periods of time...)

My 2 cents..

I agree with your philosphy. For muscle building, I'll do 3-6 depending on exercise and volume of workout; 8-15 for endurance. Running is by far the best cardio. Doing stairs and sprints are great too. That's what I do for my cardio.

[FreshRollyG]

People have also been mislead to believe that lifting heavy weights for low reps will help you gain mass, while lifting low weight, higher reps will help you gain muscular definition. Again, WRONG!!!!!!!

In the study of skeletal hypertrophy, muscles do tend to promote growth more substantially at around 6-8 reps (bodybuilding; muscular growth/hypertrophy) with heavy weight. For more strength, 3-6 reps (strongman, power lifting). These are still conceived as 'low reps'... High reps are generally noted at around 12-15+ reps.

For high reps, it depends how you see it... Training aerobically with light weights with high repetitions will create a cardio workout... And it will burn excess calories efficiently enough if you do high reps. Thus, in the interim you will lose body fat and collectively attain more definition through time. But there are various other MUCH more effective ways to lose fat, but this is generally overlooked at a more indepth level.

My typical workout routine involves mostly olympic style power lifts, and the ultimate emphises on explosion. Remember, the way you train is the way you perform. Powercleans, cleanpresses, squats, snatches, dead lifts, weighted pullups, weighted dips, combined with my very own core strengthing workout are what i do in the gym. I do bench press, but only for max. I do dumbell press, and one arm dumbell press for chest workouts as well as 1arm, and behind the back clapping pushups. I work biceps, but only preacher curls, and wrestler curls. Also, ive aquired a personal preference for dumbells rather than bars.

I too prefer dumbells over barbells. Especially for chest; more range of motion to work with and you can even your muscles out more symmetrically too.

Due to a really bad buldged disk , i was unable to workout for the last 7 monthes.

Im currently 155lbs. I have just been cleared to begin training. So Saturday i had to where my body is as of right now.

I know how it feels. I missed out only 3 weeks once for work and I lost it, lol.
Not only did I lose my sanity, but I lost 10lbs while still keeping up with my diet which is around 3-4000 cals a day. (mind i'm ecto).

My max bench was 265, which was kinda depressing considering i was weighing 171 and benching 350. My Squat dropped from 530, to 360. My vertical reach took a monsterous hit form 41" to 31" . I powercleaned 200lbs 3 times, but couldnt hit 225 once, when i cleaned 290 8 monthes ago:wtf:. Last but not least, i could once dead lift 625, now i could only barely do 400.

Amazing lifts for your weight man, your deadlifts and squats are awesome. I've never tried maxing out with most exercises yet.

Bottom line is benching and curling mean jack shit unless your an offensive lineman. If you think because you can bench 300 and cheater curl 100lbs, your gonna be unstopable, your wrong. If you have really big biceps, chest, and shoulders, and think you have one punch knockout power, again your wrong.

I agree to an some extent; But those compound lifts do mean 'jack shit'. Depends on your own personal fitness goals. Yes, the bench press to me personally is overrated; "oi man how much you bench?" - most common remark.

Yes, large muscles alone don't mean anything in terms of functional and physical ability to 'knockout' people, but people normally have the tendency to believe this because training specifically for hypertrophy itself doesn't indirectly effect the muscles flexibility, speed etc.

BUT, with the right training routine, and integrated exercises and goals... A 200+lbs guy can have the mass, speed and muscular endurance if he trained to. The human body is amazing that way.

More people have the preconception those who weight train tend to lack all these attributes, yet not all people who incorporate weights into their routine primarily want to only attain JUST mass and JUST lift heavy weights. I think people more associate people who weight train in the same class as those whom bodybuild.

I myself, have gained around 40lbs of muscle mass, lost 4% bodyfat (now at 9%) and I also play Lacrosse and do Le Parkour (Which I can describe to a personal level as street gymnastics).

I am more flexible, faster and agile and bigger than I use to be and I'm glad i've started at such a young age - I'm now 17.

Remember the more muscle mass you have, the more slow twitch muscle fibre you posess. That makes you unathletic.

I beg to differ, My uncle competed at a competitive level in Bodybuilding yet outran and out competed all other families at my sisters sports carnival in running and LONG JUMP.

You ever heard of Kevin Levrone? Professional Bodybuilder? He not only enjoyed his competitions, but he loved his track running. Watch these in order;

http://www.youtube.com/watch?v=JlZdX1YtcPo
YouTube - Dwain Chambers vs. Kevin Levrone

Sorry to ramble on, i just thought i would shed some light on the subject.

It's helpful.

Nice to see another fitness orientated person on these boards

[Wtfsnuked]

180-200 bench depending

[Wtfsnuked]

Just read above about the lineman comment, you need more legs than arms as a lineman. You do need arms and chest to get the initial push and lockout, but legs are the driving force for everything you do. I'd much rather squat 500 and bench 200 than bench 300 squat 300 or something like that. If you don't agree, you really don't know how to play line.

[hemodilator]

17 highschool student i play football

bench press max 280 squats 425 cleans 225 thats about it.

i was first team all league last year for Defensive End

[zsouj]

I lift around 70kg or 75kg also, 14 reps in one go, but it varies depending on what exercises I did before

[King Cannabis]

315 for 3 reps.