future

I've been a boot for two weeks and on my first week walking again. Then I can run again, but doctor advised one miles a week. And stepping it up a mile a week every week till I get to where I want. I do my best to eat as much as I can. But I also can't afford eating like the rock does lol. And to too much cardio. I honestly don't think I do much running. But I like to keep myself active. Should I eat something special to help with all my activities?





I've been wworking out for like six years now and have been hovering around 173-182 for at least a year. I don't think I run much, and I spend 4 days in the gym for like 1-2 hours a week. I only run say three times a week from 1.5 miles-3

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Gnnr

You're doing too much cardio. If you want a runners body keep running. If you want a basketball players physique (tall and slim) keep playing. But if you want the body of a sprinter or of a spartan warrior you're going to have to cut that cardio down to once a week or no more than 15 minutes in a day and eat/lift heavy.

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GabeS14

post reported

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fyneyoungstunna

Hey. First time posting/seeing this thread.
Im trying to bulk up my chest for summer.
Problem is, I have trouble with pushups.
At the recomendation of a friend, I am doing "girl" style pushups to build up to it. I am doing three sets of 10: 2 flat one decline.
Floor pec flys 3 sets of 10
and floor press 3 sets of 10. im doing this two days on one day off.

Im starting to see a difference, but upper chest does not want to play along.

any suggestions? let me know if you need more info.

oh, on the pushups: I have trouble with the strength. it seems after five regular pushups my arms want to give, and i get a lil burn in my back. Ive never had that before. I was doing good and got to 8 regular style pushups using the dumbbells to get more range of motion while doing them. but then I got slammed with work for 2 weeks and regressed.

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S14kouki_10

Do you have access to a bench press? I think that will be better to bulk up, heavy weights.

Kaizen.

So you expect to build a bigger chest in few months? Steroids should help, breast implants?

On a more serious note, we need more info, current weight/ desired goals besides chest. Push ups are a good workout but you need to add weights; flat/incline/decline bench press/ dumbbells etc, too many options to list but bottom line your chest needs more stress. If you love doing push-ups, just remember to align your body like a arrow versus T shape so you workout more on chest and not shoulders.

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GabeS14

You can drastically change the look for your chest in about 2 months if you work really hard. of course the lower your body fat the easier it will be to notice.


I am sure Wish_One has a bunch more chest exercises to give you but here's my quick formula for a quick chest build.


-very wide flat bench=side boob, most easy to achieve(and easiest to see)
easy to do as push ups, just widen your hands to the point where they are directley over your elbows...

-incline bench=upper part of the chest.
(as push ups can be done with legs/feet elevated or against the wall)

-decline bench=cutting the bottom of the chest and tone the sides.
can be done at home by lowering your shoulders/head more than your hips and using dumb bells.


also Dips, with your head/chest leaning forward cuts the middle of the chest.while also working out your biceps.

Go heavy like 5x5 sets 2 warm ups and 3-4 80-85% of your max weight reps.
(if using weights) of course..
if you have access to a bench it will work much better.
I bought an olimpic bench press at sports authority for $200 bucks with all the weights.
Big5 and sports shalet also have good deals.
also check craigslist first!

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antigravity

So disagree with this..stupid site won't let me post my response..

ineedone

This kid should not be doing any lifting if he can only manage 8 pushups.

Start doing body weight pyramids. Ex. 1 push up, 1 pull up (or jump up or whatever you can do, hang for 1 second on the bar), 1 sit up, 1 burpee (look it up if you do not know). Then 2 of each, then 3, etc.

When you max out (i.e. can not finish the set) work your way down - finish each set (even if you need to take a break).

When you are getting to around 8-10 pushups - then start looking into basic lifting. You need some base muscle before you go HAM on the weights. Save yourself the injuries and take your time doing it right.

fyneyoungstunna

sorry guys. Ill put up more info now.

So its ONLY pushups that I have that problem with. for some reason they fatigue my arms quick as hell.
My bench is outside. Because of weather and work I havent been able to get to it. I just cleared it off today and moved some of the plates outside. I have about #150 to put on the bench.

My weight should be about 260-70, I am 6'6

curling, rows, skull crushers all the rest of those I can do easy. My max curl is #35 for 6 reps.

Kaizen: thanks! so i should try moving my arms towards my feet more? right now the heel of my hand comes to between my nips and shoulders when Im doing pushups.

Pull ups I can do about 2. im working on that as well.

I started doing a challenge is how I came to find all this stuff out.
It started:
3 sets of 10 reps each.
jumping jacks
burpies
situps
squats
pushups.
I could complete everything except the pushups. I had to go girly style after the first rset. Then the challenge progressed every two days. I got up to 3 sets of 25 each and then had to stop for a week due to picking up hours at work ( i work with my hands). So I came back and tried to start at the second level (15) of each. Thats when I realized I could only do 5 regular. I hard gain pretty quick. It takes about a week of doing giant sets for me to build arms and legs. chest, at the point I got to was the same. but I did pushups for three days with a one day break. incline on the steps, flat on the ground. decline from the couch. Since I had to do them girl style.

I have always lifted in the style of Giant sets, even before I knew I was doing it. I would do 3-4 sets of 15 reps of my max weight in the morning before work, and then the same but half of my max weight before bed. Id do this for about a month or two, before switching to a "toning routine". but I never did pushups. Had trouble with them even as a kid.

my goal is to bulk up chest. I think I have moobs, but others say it just looks like an average out of shape chest. I want that V-shape look for summer so I can wear a tanktop or a fitting T-shirt instead of my usual xl-xxl. I do core (crunches, leg raises, V-ups, burpies, and standard planks). I don't want to be bulky like Lou Farigno or The rock. Im a big guy, it scares people when my arms and shoulders get big. Thas bad for business.

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fyneyoungstunna

oh dont worry guys, I do legs as well!!

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spooled240

Flies always tear my chest up. You might want to look into doing those as well.

GabeS14

Lol I never told him how much weigght to use...
relax..
If he can barely do 8 push ups he is near his max weight already..right?
so he would probably be benching 95lbs/125lbs
doesnt matter which way you work out.. your max weight is your max weight.. wether you are weak or strong..
now if he tried to start lifting 195 lbs he would prob injure himself..

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Kaizen.

Yes have your hands/arms lower towards chest vs even with shoulders, just aim hands near nipple area, wide for outter chest, close hands for inner chest.

Muscle focus is key! Focus on the specific muscle group to activate the movement. Browse youtube for reputable trainers and you can learn a lot! Go subscribe to Athlean-X, I enjoy the way he describes each workout. There are a lot more out there, always continue to learn

Always remember, in order to reach your goal its +/- 80% Diet and 20% Exercise. You are what you eat.

Patience/Decipline. Hold yourself accountable, no ones going to do it for you. Strive for greatness, you have Greatness within You!

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fyneyoungstunna

Kaizen!!
You are my hero.
I can now feel chest more doing them this way and I dont get fatigued as much
Still gonna be a bit of a road till I can do regular pushups but i'll get there.

Thanks for the help!

I'd rep ya if I could!

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Kaizen.

Protein:

Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

Sweet potatoes.
Oat meal, oat bran, oat bran cereal (i.e. cheerios).
Bran cereal.
Brown rice.
Wheat bread (try to limit to 2 slices per day).
Beans.
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Vegetables.
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

Fat:

Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.


Above is a list of healthy foods, there are many other good foods out there that aren't on the list. Remember alway 80% diet 20% excercise!

I've only been working out for 6 months but I've gained 20lbs and dropped 8% body fat. My goal is to gain as I'm skinny guy, started at 145lb. We have different goals but excercise form will always be the same, all my knowledge is from body building friends and nutitionist and also hours or YouTube videos.

I recommend downloading an ap on your phone called MyFitnessPal, you can learn more about the foods you eat everyday. Also take a picture of your body now and every month to see your results later. I was told by my body building friends; at 3 months your friends will notice, at 8 months you'll never look back and quit. Strive for more one day at a time, it'll fly by before you know it. Focus on your why and your how will be easy.

Not sure where you are located but you can get a 24 hour fitness pass at Costco for 2 years for only 350 dollars. Invest in your health today. As we are young we sacrifice health for wealth, as we get older, we sacrifice wealth for health. An ounce of prevention is worth a pound of cure. Make a change today, not temporary, but a lifestyle, a norm, nothing but habit. You will feel better mentally and physically.

Always continue to learn, and learn from reputable people. The more you know about fitness, the funner it becomes, I promise you.

Know your body.
Focus on your diet.
Learn the proper forms.
Muscle focus when executing.
Constantly challenge yourself for one more.
Visualize your results 24/7.
Believe in yourself.
Repeat.

I don't know you but I believe in you. You are bold enough to ask for help, that shows you have heart. Don't let anything get in your way, do it for no one except yourself. Only you can free yourself. You have greatness within you!

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fyneyoungstunna

Kaizen!!!

man, after about a week of adjusting my pushups, I have seen noticable results!!
they are forming more round now instead of just the lower and mid-inner.
The diet part is hard, but, I am slowly getting more strict. Im juicing (smoothies) this week, and doing a meal supplement for at least two days this week. then Im gonna switch to vegetarian for a month to help reset my system.
I cant wait to have a "summer" body!

I know this is gross to some, but my goal is: to look good in a speedo.
I want to go to florida beaches and not look like a lump, or be embarrassed to take my shirt off.

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word sux

They are putting a golds gym in near me.


Wooo finally a squat rack! Anyone else go to golds, how are the facilities?

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future

So I switched up workouts a couple months back again. But this is the second week I have not been getting sore. I am pushing harder and harder and I just cant. Guess it's time for another workout plan ?

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PeaceOnesxWai

Going Vegas in 2 weeks!! UNCE UNCE! I think im hitting close to 9% body fat, really want to get the hardcore abs and ive been focusing on just core and back exercises, with some other muscle groups that are also core oriented (Landmines). Think I tore something on my foot so i havent been doing any cardio, just been doing supersets.. Kinda sucks kuz i think this is slowing my progression.

Day 1
Rope crunch x3 set
Standing rope Crunch x3 set
Hanging pike x3 set
Kick ups x4set by 15
Bottom ups on decline bench - 50 rep

Back
Deadlifts x5 set
Hyperextentions x3 set

Day 2
45 plate side bends - at least 50 reps per side
Side cable crunch - x3 set
20-25 dumbbell side twists - x3 set
180 landmines x3 sets
planks & Side planks, 5min nonstop


Got any suggestions or advice on some good core & back routines I can work around? Exercises that hit core while targeting other muscle groups aswell?

word sux

Lumberjacks

Hip extensions on a smith machine

Yoga ball crunches





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GabeS14

Hip ext are great for the lowest ab set...
I live in Vegas!!
pool party season is here haha...
If you wanna get the V going,(external obliques /abs) work the edge of the flat bench with a weight between your legs doing leg extensions and then leg raises.(holding onto the bench with your hands behind your back.
then standing crunches to one side at a time, with a heavy weight.. depending on your level 50lbs plus...dont lean back and forth, crunch to the opposite side of the weight only then go back to standing straight..then crunch again..then repeat other side..if you are at 9% bf.. Ill give you 3 weeks to have the line either showing or more prominent.and a slight buldge on the outer hip.

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WISH ONE

Its late and Im about to sleep so I didnt catch the whole convo, Ill read it tomorrow.

but I totally agree with the above.
Please get your strict pushups down.
Progressive overload is key, if you can only do push ups on your knees then so be it until you get strong enough, up volume, up sets, rep etc.
then move on to the bench press, dips, flys or whatever you feel like.
Learn proper mechanics for movements you are interested and understand their purpose.

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WISH ONE

side bends for the obliques, side planks, weighted planks, hanging leg raises, and the occasional sit up.


As for the kid doing push ups.
Try this- for 10 minutes do 5 strict chest to deck push ups on the minute.
so every minute you will do 5 and the remaining time rest.
There are so many ways to work on this, but the push is the most basic of movements and you should understand and be able to perform them.

The best thing you can do for yourself is educate yourself, get familiar with movements and proper mechanics.
Buy yourself books like Starting Strength and Strength Training Anatomy
get familiar with muscles, mechanics, and movements.
As far as nutrition goes, eat real whole foods.
I am not sure what your goals are but there are million different approaches to get you where you want to be.
Experiment, learn and be consistent with the process.
Find what works for you, not every approach you find or that someone tells you works, will work for you. Get to know your body and what makes you feel good.
Ive tried almost every approach either on myself of clients, and the one thing I've found is that sustainability is the most important factor.
Set goals and plans on how to achieve them.

This is me.

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VNG704

Question, during a regular bench press on a flat bench, should I touch my chest with the bar or not. I've heard/seen vids of both. Some say go all the way down. Others say, that's just macho talk, don't go low because it's one of the reasons some people get pain in shoulder joint. I go down leaving about 2 inches between. I don't want to cheat myself by not going down all the way but I also don't want to hurt myself either if it's not proper form. But you see guys who are huge and they touch their chest with the bar. What do you guys think?

GabeS14

To each their own...
big guys also have about 2-3 extra inches of padding (muscle) on their chests, and will be just touching that.. wheras a lean guy will be hitting his sternum if he hits his chest hahahahaha....


I injured myself 3 times by going all the way down hitting the chest, on heavier sets, I would drop just a tiny bit too fast and caused costochondritis...which takes months to get better.

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FaLKoN240

I go down to the point that my arms are parallel with the floor. I don't go deeper than that.

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WISH ONE

Go as deep as you can while still maintaining proper mechanics.
Full range of motion is always best as you want to utilize the stretch-shortening cycle to fullest, but there is a time and a place to train those half reps.
Also consider your goals, are you training to move weight and get strong/er or are you trying to grow vanity muscles?

Chances are if you have hurt your shoulder benching it is because of bad form/mechanics not because of depth. although depth with bad mechanics doesnt make things better.

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mothon

Do you have any links to vids or articles showing these exercises?

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WanganRunner

You have to count your calories.

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