Hey everyone

I love working out and am always trying to get in better shape.

Just curious what people's workout plans/regiments are like? Anyone have any awesome exercises to share? I always like mixing exercises up every now and then, so I'd love to hear what you all do

The best tome of knowledge I've found is The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger. It's got a lot of great exercises in there.

If you’re curious about any of these, you can Google search them, and explanations or pictures will come up.

On my upper body days, I tend to do these exercises:
-Standard Bench Press -or- Dumbbell Flat Bench Press
-Standard Incline Bench -or- Incline Dumbbell Bench Press
-Straight-arm Pullovers (my fave!)
-Parallel Bar Dips -or- Tricep Bench Dips
-Machine Flys
-Seated Cable Rows
-Shoulder Shrugs
-Crunches
-Standing Barbell Curls
-Preacher Curls
-21’s

On my lower body days (which I always seem to neglect, and really need to work on):
-Calf Raises
-Lunges
-Leg Extensions
-Leg Press


I also really need to work on my flexibility. I do stretch, but not nearly long or often enough to increase anything. Anyone have any good tips for how and when to stretch?


So, what are your workout routines and favorite exercises?

CHEST AND BACK DAY


incline and bench press and chest flys (machine)

up to 50 weight assisted pull ups til failure

lat pull downs

upright cable rows

deadlifts

crunches (not both days)

15 mins cardio to warm up and at the end 45-60 moderate cardio


SHOULDERS/ARM DAY

military presses

cable pulls for rear delt

preacher curls with dumbbell and barbells

close-grip press

triceps extensions with dumbbells

wrist curls

reverse crunches (not both days)

cardio same every day, give or take


LEG DAY

weighted squats

weighted lunges

leg curls

calf raises seated

straight leg deadlifts

leg presses

cardio same


Also HIIT twice a week. This amount I lift and the amount of reps and sets varies of course- this is just a guideline.

Whatever you do, lift effing HEAVY. Girls too! We cannot blow up like a man as it is not within our hormonal capacity to do so. If you eat right and lift a few times a week you will look like a GODDESS.

I know a lot about this stuff so if anyone wants some help on looking hot, feel free to ask me here or PM me as I want everyone to know the joy of WEIGHT TRAINING!!!

[QUOTE]Originally posted by actorpat:


The best tome of knowledge I've found is The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger. It's got a lot of great exercises in there.

QUOTE]


AGREED!! Also go to Bodybuilding.com.

quote:

Originally posted by miss stone:

Whatever you do, lift effing HEAVY. Girls too! We cannot blow up like a man as it is not within our hormonal capacity to do so. If you eat right and lift a few times a week you will look like a GODDESS.

Can't agree more about the lifting heavy. If you want to put muscle on, you have to push it (within reason of course, don't go hurting yourself, and ALWAYS have a spotter with you for large weights, namely on any type of bench press or squat).

Lower reps but heavier weights = putting on more muscle.

Higher reps and more sets at lighter weight = great for toning what you already have.

With a workout buddy, when you're fully rested and feeling good, try and find out your max on various exercises (the highest weight you can do ONE rep of). Whatever that number is, ideally, when doing a normal workout, try and do a few sets with at least 75% of that weight.

quote:

Originally posted by miss stone:
...I want everyone to know the joy of WEIGHT TRAINING!!!

Seriously! The high you get after a good workout is amazing. And your body feels so much tighter and "the pump" is always a cool feeling. If you happen to watch "Pumping Iron" (a great documentary about bodybuilding), Arnold has some humorous quotes about it.

And for women, in my opinion, looking good is one thing, but nothing's hotter than someone who looks good AND likes to take care of herself. Listen to miss stone

Besides, our body is our biggest marketing tool, gotta make sure it looks as good as it can, right?


miss stone (or anyone reading), do you happen to have any advice on a good cardio regiment for those trying to bulk? I tend to avoid cardio as I'm trying to bulk up a bit, but I still want to make sure I'm keeping my heart healthy. I'll run on occasion, and really want to work on both my endurance and speed. The best I can do at the moment is running a mile in 7 minutes (but then I'm dead), or running about 7.5-8mph for about 40-60 minutes, depending on the day.

Okay a few things.

First of all, the days and mentality of high reps with lighter weight for "toning" are over. There is no such thing as toning. You cannot tone a muscle. In fact, utter such a thing on the Bodybuilding forum and you will be set on fire and bushwhacked.

Muscle can get definition if you lift heavy.

These days, ALL are instructed to lift HEAVY. Yeah, girls, like a MAN. That's right. Like I said, our hormones make it damned impossible to get as big as a man, unless we use steroids. So, don't be shy- lift HEAVY and lift HARD. Put the 5 pound pink dumbbell weights down, pick up some iron and go BALLS to the WALL!

I CANNOT STRESS THIS ENOUGH THAT YOU WILL NOT GET BIG- JUST RIPPED AFTER TIME!!!

Think about this- muscle is needed to help shed fat. The more muscle you have, the more fat you will shed is how it all works. BUT if you simply go in each day and lift 5 pounds over and over and over again, for months at a time (and likely not eating enough), how will you ever grow muscle? You won't. Muscle is grown from a combination of diet plus lifting heavy weights and increasing resistance over time. When you stress the muscle through lifting, the muscle fibres tear, breakdown and then re-heal over time, stronger and thicker than before. But as women, we can only gain maybe a pound of muscle a month. In addition, the lifting in itself burns calories too and over time a new, more muscley, sexy and ripped but THINNER you is revealed. A weight training seesion also gets the heart rate up for longer and keeps you burning more fat for the next 24 hours than a cardio session too!

If you don't challenge yourself at the gym THIS CANNOT HAPPEN.

Next, Pat's question- you should be doing about 30 mins of cardio 4-5 times a week, just like it says in Arnie's book (which I have). Remember your amino acids and eat at least one gram of protein per pound of bodyweight.

The same for the ladies who want to start training.

Back to Pat- you should focus on a nice, clean bulk for the next three months and eat over maintenance and train HARD. You can do a cut for summer but if you really want to bulk right, that is what I would do. EAT, train, sleep. Rinse, repeat. This link will get you started.

http://www.bmi-calculator.net/bmr-calculator/

quote:

Originally posted by miss stone:
In fact, utter such a thing on the Bodybuilding forum and you will be set on fire and bushwhacked.

Yikes. Looks like I gotta do a lot more reading!

quote:

If you don't challenge yourself at the gym THIS CANNOT HAPPEN.

And try and find one or two good work out buddies. I frequently go to the gym with my roommate and/or friend who lives nearby. There's nothing more helpful than pushing each other, making sure the others go to complete failure on a set before they give up (and then helping them do a few more). And a little friendly competition never hurt anyone. Seeing a friend make a nice gain (be it more weight or more reps) just makes you want to do it too and you push yourself that much harder.

quote:

Remember your amino acids and eat at least one gram of protein per pound of bodyweight.

I was just gonna talk about the 1g protein per pound of bodyweight in the supplement thread My best friend told me that when I first started working out in college, and I try my best to stick to it.

quote:

This link will get you started.

http://www.bmi-calculator.net/bmr-calculator/

I burn over 1800 calories just existing? Damn. I think I'm gonna go grab a snack right now lol.

quote:

Originally posted by actorpat:

quote:

Originally posted by miss stone:
In fact, utter such a thing on the Bodybuilding forum and you will be set on fire and bushwhacked.

Yikes. Looks like I gotta do a lot more reading!

quote:

If you don't challenge yourself at the gym THIS CANNOT HAPPEN.

And try and find one or two good work out buddies. I frequently go to the gym with my roommate and/or friend who lives nearby. There's nothing more helpful than pushing each other, making sure the others go to complete failure on a set before they give up (and then helping them do a few more). And a little friendly competition never hurt anyone. Seeing a friend make a nice gain (be it more weight or more reps) just makes you want to do it too and you push yourself that much harder.

quote:

Remember your amino acids and eat at least one gram of protein per pound of bodyweight.

I was just gonna talk about the 1g protein per pound of bodyweight in the supplement thread My best friend told me that when I first started working out in college, and I try my best to stick to it.

quote:

This link will get you started.

http://www.bmi-calculator.net/bmr-calculator/

I burn over 1800 calories just existing? Damn. I think I'm gonna go grab a snack right now lol.

You are lucky if you have a workout buddy!!! Just don't chat too much and get distracted. You boys sure do yap it up at the gym!!

Pushups and situps. No need to make things complicated with health bars and gym memberships.

Do about 100 pushups and 200 situps every day (all in one set) and you'll be in great shape, and plenty healthy.

quote:

Originally posted by Jon_K:
Pushups and situps. No need to make things complicated with health bars and gym memberships.

Do about 100 pushups and 200 situps every day (all in one set) and you'll be in great shape, and plenty healthy.

That's Hershel Walker's workout:
http://www.2fit4you.com/index....hel-walker-exercise/

Situps, Chinups, Pushups.

Says he's never lifted weights (other than himself) in his life. And allegedly he does "2,500 sit ups and 1,500 push ups a day. Those numbers are right. 2,500 sit ups & 1,500 push ups every 24 hours."

But the dude's yoked, so I believe it!

BTW Pat I didn't mean to ambush your threads here! This just happens to be my second passion that you brought up and I do get carried away gushing and such. Didn't want to steal your thunder.

You seem to be on the right track so good luck!!!

quote:

Originally posted by miss stone:
BTW Pat I didn't mean to ambush your threads here! This just happens to be my second passion that you brought up and I do get carried away gushing and such. Didn't want to steal your thunder.

You seem to be on the right track so good luck!!!

Ambush? Thunder?

The whole point of this message board is advice and stuff I would be upset if you -didn't- share all you had to know, especially if you're into it!

From what I can tell looking thru the various forums you've got some great posts on both acting and working out.

Keep 'em coming

quote:

Originally posted by actorpat:

quote:

Originally posted by miss stone:
BTW Pat I didn't mean to ambush your threads here! This just happens to be my second passion that you brought up and I do get carried away gushing and such. Didn't want to steal your thunder.

You seem to be on the right track so good luck!!!

Ambush? Thunder?

The whole point of this message board is advice and stuff I would be upset if you -didn't- share all you had to know, especially if you're into it!

From what I can tell looking thru the various forums you've got some great posts on both acting and working out.

Keep 'em coming

I am just trying hard to wear my polite hat lately. I get a little carried away from time to time.

quote:

First of all, the days and mentality of high reps with lighter weight for "toning" are over. There is no such thing as toning. You cannot tone a muscle. In fact, utter such a thing on the Bodybuilding forum and you will be set on fire and bushwhacked.

I had been under the impression that the high rep/light weight thing isn't so much for "toning" as it is for training "slow twitch" muscle fibers versus the "fast twitch" fibers you train with low rep/heavy weight exercises employing explosive movements. What is the current thinking on that?

I don't lift weights right now. Instead, I have a couple of insane movement and dance teachers who kick my ass several times a week. I also have a yoga practice and do Pilates and lots of cardio when I have the time. Tell ya what, though ... If you want a lower body of steel without ever looking at an iron weight, take a Suzuki method class. Just don't start it to coincide with a role that calls for climbing a lot of stairs. You'll be soooorry ...

quote:

Originally posted by Fishgurl:
I don't lift weights right now. Instead, I have a couple of insane movement and dance teachers who kick my ass several times a week. I also have a yoga practice and do Pilates and lots of cardio when I have the time. Tell ya what, though ... If you want a lower body of steel without ever looking at an iron weight, take a Suzuki method class. Just don't start it to coincide with a role that calls for climbing a lot of stairs. You'll be soooorry ...

Do you have any good recommendations for yoga classes? I have terrible flexibility, and I was curious about taking a yoga class to help with that.

Or any advice on flexibility in general?

And, pardon the possibly naive question here, what's a Suzuki method class?

I don't know who the good teachers are out there, but I'm sure there are more than you could shake a stick at. If you really want to do yoga, you might want to start with Iyengar. If you just want to stretch out, you might find the Denise Austin stuff I recommended in this discussion useful ... http://bbs.backstage.com/eve/f...f/842105/m/190101832

Ah, Tadashi Suzuki ... Oh, the burn ... LOL Here's a link to a short article that kind of sums it up ... http://www.loveacting.com/tadashi_suzuki.html You might also want to read his book, _The Way of Acting_ plus just Google around a bit. It's tight stuff!