Give me a routine to achieve my ideal body type!

[Beef]

squat? deadlift? decline situps? vertical situps? crunches? every muscle in the body is obviously going to be stronger when the body is fixed to the ground. if your doing a hip flexor/abomdinal exercise your not maximizing the effectiveness of either muscle group just doing an effective exercise.

the abdominals function are to flex the spine, so thats to curl the head into a foetal position. its not a very complex muscle group to work out. any sort of crunch/situp are going to be most effective and both are normally done with the feet fixed.

i still don't quite understand your logic on this

[EMC]

well theres got to be a relationship between you and the earth. :idea:

[PTinCHCH]

well theres got to be a relationship between you and the earth. :idea:

so youve been getting all antsi on some whack theory?

:roll:

brrrroooooooooo, unfortunately for you that = fail.

scientific evidence please.

not theory or philosophy.

and regardless of what you do there will always be a relationship with you and the earth, as every time you exhale you are exchanging millions of atoms with the planet and universe, and every time you inhale your inhaling the planet and universe. and sharing your body with those around you. therefore you are in constant connection with the entire planet, as the planet is you and you are it.

but we aren't here to talk about spirituality.

this site is about factual relative information :nod:

[PTinCHCH]

actually, i cant believe youve been so opinionated.

i just went back through and read your posts getting all defensive and making out about your way being right and mine and gymsta's advice being wrong.

AND THIS WAS YOUR LOGIC!!!????

:-s

speechless

[EMC]

well theres got to be a relationship between you and the earth. :idea:

so youve been getting all antsi on some whack theory?

:roll:

brrrroooooooooo, unfortunately for you that = fail.

scientific evidence please.

not theory or philosophy.

and regardless of what you do there will always be a relationship with you and the earth, as every time you exhale you are exchanging millions of atoms with the planet and universe, and every time you inhale your inhaling the planet and universe. and sharing your body with those around you. therefore you are in constant connection with the entire planet, as the planet is you and you are it.

but we aren't here to talk about spirituality.

this site is about factual relative information :nod:

i talk like a noob because its fun letting people underestimate you.

well heres an example:

why do people fail at benching? they cant setup a big arch, it all starts with the feet. the relationship between your feet and the earth and the loading/stability of your spine. your arch is driven by your legs but supported by your hipflexors/abdominals.

omg i love this bit "as every time you exhale you are exchanging millions of atoms with the planet and universe, and every time you inhale your inhaling the planet and universe" :pfft:

the more you control the variable of your enviroment i.e the resistance the more you can lift. you cant do that without a stable/correctly loaded spine and both of them begin at the feet.

sigh x4

[PTinCHCH]

omg i love this bit "as every time you exhale you are exchanging millions of atoms with the planet and universe, and every time you inhale your inhaling the planet and universe" :pfft:

glad you do because it is SCIENTIFICALLY PROVEN.

:wink:

its called MICRO-PARTICLE DISTRIBUTION EFFECTS FROM GAS DIFFUSION IN HUMAN LUNGS .

[PTinCHCH]

ps. lack of reply due to head hurts from banging on brick wall.

not because i have no rebuttal to your whack theory.

i could go on all day, however, it appears you will not be prepared to understand your wrong.

so i cant be fucked.

[EMC]

sigh x5

[agent86]

Why don't you guys just ignore EMC. He's just getting everyone worked up.

Comment on the topic an ignore him. He feeds off our reaction

Don't encourage him

[EMC]

Why don't you guys just ignore EMC. He's just getting everyone worked up.

Comment on the topic an ignore him. He feeds off our reaction

Don't encourage him

because i waste my time giving advice for nothing?

[Beef]

OP- here's a good site with some info on the abdominals and some excellent exercises. however i strongly recommend you think of abdominals as not just cosmetic- their function is to provide core stability along with many other muscles which will help you with your big lifts such as squats and deadlifts.

http://exercise.about.com/od/abs/ss/abexercises.htm

also, your sights seem to be set on looking like those photos- remember they're just pictures. models like that always look more ripped in pics than they are in real life, just remember that. good luck with your training bro if you've got any more questions feel free to ask us

[tinytraps]

This may be helpful also

http://www.elitefts.com/documents/six_pack.htm

[Beef]

because i waste my time giving advice for nothing?

:nod:

[Tenmon]

Gah what happened to my thread lol? War zone in here.

Anyway, thanks for the link gymsta. Yea definitely not solely for cosmetics, like I said, core is important for a bballer like me and it's something I've always tried to maintain and strengthen (despite having given up other exercises in the past). Yes, you're right, a partial goal for my abs is to get them to show through (which essentially means less body fat right?) which really stems from me losing almost 5 inches off the waist line and still not really seeing the desired result (which is both puzzling and annoying, but it is starting to show through a bit) so forgive me if I come across too strong about the looks of it. I understand this is not what you guys are about and I'll try my best to focus on what is important.

Anyway guys I just did my first upper body routine on Sat. I did supersets as directed by PTinCHCH. This is what I did:

Chest/Back/Post. Delt

- Bench Press - 4 sets, 8-12 reps

- Cable Rear Delt Row - 4 sets, 8-12 reps

Ant./Lat. Delt

- Military Press - 4 sets, 8-12 reps

- Upright Row - 4 sets, 8-12 reps

[i should be supersetting this with pull-ups right? Ehh forgot about that]

Biceps/Triceps

- Barbell curls - 4 sets, 8-12 reps

- Tricep dips - 4 sets, 8-12 reps

Abs/Erector Spinae

- Weighted swiss ball crunch - 4 sets, 8-12 reps

- Reverse crunch - 4 sets, 8-12 reps

- Deadlifts - 8 sets, 8-12 reps (too many? that's because I'm supersetting them with both crunch exercises. Let me know if I shouldn't be doing this)

I know, I know, a lot of you say abdominal workouts aren't necessary as other exercises engages in the abs, but I felt at the end my abs were not hurting and hence were not worked hard enough. :roll: But feel free to comment! How's my upper body routine?

I have yet to write down a routine for lower body workout, and will give that a go soon.

Peace! \:D/

[Tenmon]

This may be helpful also

http://www.elitefts.com/documents/six_pack.htm

Haha this was a great article. Yes I have heard of those front cover models being really weak and stuff...

But being at 5'7, I think I probably shouldn't exceed 70 kg for my sport.

[trainharder]

Hi Tenmon

when some people advise you not to worry about ab exersizes as other exersizes work your abs effectively you need to see what they look like and see if their abs are developed.

some people i know dont do ab exersizes due to laziness and for the fact that working them hard is painfull.

good weighted exersizes will build the ab muscles like any other body part.

but good form and keeping the tension on the abs is crucial when doing them.

also for your delts along with the heavy presses id recomend lat raises to the sides for width in your delts.

oh and another piece of advice ignore anything emc says on here.

[tinytraps]

This may be helpful also

http://www.elitefts.com/documents/six_pack.htm

Haha this was a great article. Yes I have heard of those front cover models being really weak and stuff...

But being at 5'7, I think I probably shouldn't exceed 70 kg for my sport.

If becoming a better athlete is your goal then you definetley have to focus on a strength based program IMO.

As long as your gaining muscular bodyweight and your strength is increasing at a similar rate, youll be just as fast, agile and be able to jump. Youll also be able to lay harder blocks cos of your bigger size and strength. Maybe growing another foot wouldnt be harmful ether :pfft: :pfft:

[vracula]

Hi Tenmon

as a basketball player I can relate,My main advice would be is to train like an athlete rather than a bodybuilder,this is extremely important ,I wish someone would have told me this when i first got into bodybuilding.

I trained like a bodybuilder and I got slow in the game.

you need to train for explosiveness and remain extremely flexible,Picture your entire body like a piston

If you wanna improve yr jump ,you need plyometrics no two ways about it.

my advice would be to pick up exercises that mimick your movement in basket ball and which improve yr muscular endurance and strength.this means High reps of 12 to 15.

do not skip yr plyometrics if you wanna get higher , trust me do not workout like a bodybuilder ,do full body workouts as opposed to splitting yr bodyparts over certain days.

do not ignore yr calves or lower leg development,you will end up with shit loads of problems like me .like the dreaded shin splints!

skip rope for cardio

I would also look into getting into some kettlebell excerscises!

skip machines as much as possible( do weighted pull ups as opposed to lat pull down)

I would do more lunges and pistol squats than normal squats,keep your deadlifts light and high repped.

did I say plyometrics?

measure and improve

keep playing the game!

this is just my advice and experience speaking ,I wish someone slapped me on the head when I was younger and said hey Dumba$$ stop working out like a bodybuilder

needs some plyo programs tailored to improving jump then PM me!

good luck!

[vracula]

This may be helpful also

http://www.elitefts.com/documents/six_pack.htm

i just read this !Brilliant article!

"The moral of this story is that in order to become a better athlete, form—looking pretty, being ripped, or having a six-pack—cannot be a priority. Function is paramount! More functional muscle leads to greater speed, strength, explosiveness, and coordination, or, in other words, greater athleticism."

I cannot stress this enough my man! workout with that mindset and you will achieve what you need!

[Tenmon]

Thanks for your input vracula, very much appreciated!

So this is to everyone: how long should a full body workout take to do in the gym? :shifty:

[Tenmon]

GAHHH HELP HELP! I think I may have injured myself today. Was doing tricep dips (I know, lame huh? :oops: ) and was pushing for one extra, then when I pushed myself up, my levator scapulae (not 100% if this is the one, the one you probably do shrugs for) tensed up almost in a snap. It's my shooting arm side too...

What do I do? Do you guys think it's just a cramp or something more serious? I can still lift my arm and move it around and stuff, some pain when I put it into that dip position.

Another question, are there exercises you should or should not do before other exercises? Because I did military/upright row/pull-ups before my bicep curls/tricep dips. :?

[Beef]

physio or osteo :nod: that sounds pretty odd!

[Tenmon]

physio or osteo :nod: that sounds pretty odd!

Are you sure about that? Aw man, it's only been a week for me LOL I'm pretty sure it's muscle and not bone...

[tinytraps]

I dont mean to sound like a jerk but if you can move your arm around you should take a big shot of htfu. If it hurts doing dips then just dont do them. Sub thm for another tricep exercise.

[Beef]

you should take a big shot of htfu.

:pfft: