BICEPS
Posted by: jim jim22299@hotmail.com)
Hiya. i would really like some advice on getting bigger biceps. i'm not looking for instant results but i'm really disappointed with the six=ze of my biceps. my mate who has biceps i really admire says to do this thing where you do a normal set of barbell curls followed by a set of failure barbell curls with a smaller weight. will that work? thanks for your advice!
Re: BICEPS
Posted by: Dave davesbaseballcards@sbcglobal.net)
Your triceps are 2/3 of your arm size, so the key to build big biceps is to build huge triceps. Do this workout 3 times over the next 12 days. Let me know how your results are, man. Seated Biceps Curl: Perform 1 set of 8 reps, rest 30 seconds, then increase your weight 10% and perform as many reps as you can do for set 2. Close-Grip Bench Press or weighted triceps dips: Perform 1 set of 8 reps, rest 30 seconds, then increase your weight 10% and perform as many reps as you can do for set 2.
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BREATHING
Posted by: Edward Candell eacandell@netzero.com)
I'm doing some moderate upper body strenthening because I have severe arthritis in my hip.How does the breathing work?Am I exhaling as I lift the weight or as I am lowering the weight? Thanks for any info!
Re: BREATHING
Posted by: Adam patsline74@yahoo.com)
You want to breath out when you are working the muscles you are trying to work. So on bench breath in when you are lowering and breath out when raising the bar.
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BIG STOMACH
Posted by: Hidir Kaya(derbbeder@hotmail.com)
I have been working out for 2 months. My goal is to gain muscles end get bigger. There is some improvement in 2 months but now I have a bigger stomach. I have not changed my diet at all and I am not taking any proteins. May be I am etaing a little bit more now. Please can you tell me why I have a bigger stomach. Is this a side effect.
thanks for your help.
Re: BIG STOMACH
Posted by: Nanataurzig
The reason for your stomach getting bigger is that you're increasing the muscles in your abdominal but not losing the fat around your waist...here's some tips: breathe in as you crunch up, breathe out as u go down. Get your heart rate pumping before hard excersises like cardio workouts, biking, jogging, jumping rope(greater than jogging and most), martial arts, etc...change your diet, fruits, veggies(greens), protein like fish, lean meats, egg whites without the yolk, and one of the greates elements of all WATER. Also don't over do it on your stomach by giving it crazy reps you dont even need. 5x10 per set of crunches , 3-4 days a week is plenty. Your muscles need time to heal in order to grow. Hopes this helps...
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MUSCLES
Posted by: mike (plygroundlegnd69@aol.com)
ive been workin out for about 6 months n my benchin weight has went up from 135 to 225....10 reps..but every 1 i kno works out half as hard as me my chest muscles just wont liek firm up n liek stick out ?
Re: MUSCLES
Posted by: theface (pubadrian@hotmail.com)
Try playing with the you hand positions on the barbell. See what works your chest more. it all about getting your pecs to fail.
Re: MUSCLES
Posted by: dan (thetunstalls@tiscali.com)
Benching alone isnt the answer!
on chest day try,
warmup (floor press ups 10x3)
#increase wieght each set#
3x10 arnold dumbell press
3x10 incline bench press
3x10 incline flys
all 3rd sets to failure, good luck!!
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EFFECT OF BODY BUILDING ON HEIGHT
Posted by: umer (umerhussain1@hotmail.com)
i wanna know what is the effect of body building on height i am 16 years old guy i wanna know that weather to start my gym now or not. what will its effect on my growth, and what is the right age to start gym for heavy exersises.
Re: EFFECT OF BODY BUILDING ON HEIGHT
Posted by: Truly Huge(http://www.trulyhuge.com/news/tips63iq.htm) 4/11/2005
Working out does not stunt growth that is an old wives tail see the article at http://www.trulyhuge.com/news/tips63iq.htm
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GAINING SIZE
Posted by: mark (gittinsmark@fsmail.net)
im 17 around 10st and jst under 6ft, im q skinny i have just joined a gym and am aiming to increase my body mass and muscle size. i have been learning abot creatine and protein shakes, has ne 1 got ne good advice on ways to increase my size?
thanks
Re: GAINING SIZE
Posted by: kristoph (kristoph46@sbcglobal.nett)
Lift heavy with fewer reps, eat good food lots of protien throughout the day. You shouldn't be lifting more than 4-5hrs a week but that should be heavy serious lifting. the two best lifts for size are squats and dead lifts. If you really give it your all two times a week on those will help lots but make sure you do your entire body have a routine. Most gyms have something they can give you. Don't worry about those crazy advanced programs. They won't speed things along and only confuse you and make you waste time on stuff that isn't important for a beginner. I will just name a few of the things you should be doing. leg curls and extensions, pull downs, military press, squats, dead lift, bench press both flat and positive incline, flys, tricep extensions, curls, bend over rowing, crunshes. Do each of them three times a week, with weight and working hard, three sets each. After about 2 months of listening and learning you just naturally start finding your own routine and changing things around a bit. Good luck
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SUGARS?
Posted by: Shultz (warrior530@comcast.net)
I was told that if I ate an apple the sugars would be the same if I drank a can of coke. Just wondering if that is true or not. Any info would be great.
Re: SUGARS?
Posted by: Evan Rowley(Evan Rowley)
Yeah it's true. But this is a story people tell you to make you feel justified in drinking coke. The sugar in the apple is in a different chemical state, the body has a very easy time breaking it down without overcompensating. The sugar in a coke is in such a form it drives your insulin levels crazy! The body overcompensates for the sugar and that is where the negative effects come in, not in the amount of sugar itself.
Re: SUGARS?
Posted by: chris light(clight@auto-trim.com)
No.. that is not true...i'm a certified fitness trainer...and the sugars from fruits,(Fructose) are low glycemic sugars...which don't boost your insulin levels as high as a can of coke...sodas are the worst thing for you to drink...an apple is definetely a better choice...
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ONCE A WEEK?
Posted by: John Rosa(johnr792@optonline.net)
I'm not looking to get huge, just ripped. I've read two sources,( Mike Mentzer & John Basedow ), that work out 3 times a week. Monday, Wednesday, Friday, on a push-pull-legs routine, hitting each body part once with high intensity is enough to stimulate growth. Anyone agree ? Thanks.
Re: ONCE A WEEK?
Posted by: Brandon Hughes(naturalbodybuilder2004@yahoo.com)
Hitting each muscle group works as long as the intensity at which you perform the exercises is legitimate. for instance you should be sore for that muscle group for at least 3-5 days after performing the exercises. With me on legs, I can barely walk for 2 days after my routine which is similar to Mentzer's workout. heavy weights, low reps slow and controlled , thats the name of the game.
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TOO MUCH?
Posted by: Chris(flipyawig@yahoo.com)
im wondering if im working out to much?this is my daily rountine i go to the gym and work my whole body mon-friday for about 3 hours and then i go home and do at least 200pushups,200crunches,150legraises,hit the bag around a little, and sometimes even more like 500 pushups,500crunches,etc.I will do like 50pushups then take a break and do 50more.Thats pretty much how I do it.Im not having any problems doing this and im getting strong fast.And then on the weekends I usually take a break.Im also taking the nitric oxide pills and amino acid shakes.I also drink a couple enery drinks everyday.If im not having any problems and I feel great after is this alright to do or am I still working out too much????
Re: TOO MUCH?
Posted by: Andy (heteroranger@yahoo.com)
It sounds like you're on the path to overtraining. Your body may be able to handle the workload for the moment but soon you won't be able to repair your muscle tissue as fast as you're breaking it down. Cut down to training each body part twice per week max. You should see the same results and lower your chances of overtraining.
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COMPLETE MAKEOVER
Posted by: josh brown(josh_brown_107@yahoo.com)
i am 19, 6'1", 280lbs. i have alot of muscle but no form, i am not ripped at all, 2 years ago i was in great shape, but then i moved in with my girlfriend and got lazy i gained 100 lbs., probably only about 15-20 percent of that being muscle. i need a new diet plan one to lose the extra weight, and i also need some help with exercise, i could just go lift and starve myself at the same time but i want to do it right, please help me out
(i have a bench press machine with 130 pounds, that is all i could find)
RE: COMPLETE MAKEOVER
Posted by: Jared Connell(Jaredrs5@aol.comm)
You need to start hitting the gym at least three days a week. Start doing a good amount of running also. If you want to tone down, you need to start doing high reps (15-25). This will slim you down and give you more lean muscle. Also, you need to give up fast food and cut fatty foods out of your diet. Eat more vegetables and fruit. It will take time, but the more sincere and persistant you are, the faster you will lose weight and become more "cut".
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CHEST N ABS
Posted by: Brandon(csn_03@hotmail.com)
I'm 13... about 150 pounds and around 6 foot. I used to exersice for fun, but now I'm addicted :)
My arms, forearms n shoulders are excellent. But my chest and abs are lacking big time. What exersices can anyone suggest I could do to add bulk to my chest and get that 6-pack.
Re: CHEST N ABS
Posted by: Chris(hunts4life@yahoo.comm)
Hey Bud, to get some washboard abs you need to do some crunches and leg lifts and such. You can also get an ab roller, i use one and have had great results. Also try working your abs and chest only once a week this will give your muscles time to recover thus getting larger overtraning will get you no gains. For you chest try flat bench press and inclined, when you place your hands on the bar your elbows should make a 90 degree angle this will work your chest more. Also do some flys this will really tear you chest up, sice the fibers in your chest muscles are horazontal. When you work your chest use high weight with 8-10 reps and 3 sets, when you can do 12 reps for 3 sets then increase your wight. For maxium gains right after your workout eat some protein like eggs or whey protein. GOOD LUCK!
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FITNESS
Posted by: sami(sd_samicool@yahoo.com)
I initially Wanna thank ya that u have given this facility to share advice from ur hectic schedule.some of my questions are.. 1: I did not do weight training in my life I am now trying to start weight trainin, but the problem with me is that Iam over weight,my body is chubby chubby and am shapeless,since 2 months am going for swimming.
2:some says if u go gym and if u quit weight training u again gain back fat,some says u should use heavy weights with less repititions some says u should use light weights to burn fat with max repitions and less sets, so plzzzzz do me favour an u get me rid of this confusion.
3:If I have to start weight training what kind of exercises should I do and with how many repitions and sets ...
plzz answer to my questions I'll be very thankfull to ya.............??????????
Re: FITNESS
Posted by: Anesh (ap18patel@yahoo.co.uk)
Ok mate it depends what look ur after. If u wanna look like very tone running athelte then doe light wieghts more reps. but if u wanna look like a stud when chicks check u out on the beach then doe heavy weights. If ur just gettin started, i would recommend that u hire a personal trainer for a session and workout ur goals, they will help u decided what weights u should start with cos u dont start too heavy with the weights or u will injury urself. train 3 times a week monday, wednesday, friday, weighttraining and on tuesday and thursday doe cardio. before and after training i suggest u doe some light boxing or skipping, great for the heart rate up. keep up ur swimming cos u workout ur muscle that u wouldn't in the gym
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NEW TO WEIGHT TRAINING
Posted by: vince (vmnaidu@sfu.ca)
Hi, I'm 31, 5'8" and 140 lbs with 13% body fat. I play soccer competitively about 2 times a week (2 hours) and have done it for most of my life and will continue to. I've never been over 155 lbs even when not eating right so I have stronger legs from soccer and want to build some upper body strenght, currently I have no chest and arms. If you looked at me from the side you could draw a straight line from pecs down to my chest. All I want to do move up to 150-155 and build my upper body while still staying lean.
Is it possible to stay lean and build some upper body at the same time?
Re: NEW TO WEIGHT TRAINING
Posted by: G Frazer Ratke (gfrazerr@hotmail.com)
Do deadlifts for your thighs then follow with either bench press, military press or bentover rows. HEAVY weights, 2-3 sets and 5-7 reps, rest no less than 3 mins between sets and no more than 5 mins. Try to workout thighs first every workout if not doing a split. Hitting thighs at the beginning of the workout gets your natural GH and other goodies flowing through your bloodstream so the other exersises can benefit from the release of their anabolic compounds. Largest muscle groups first Always.
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ARMS
Posted by: alan nguyen (Pullaprak01@aol.com)
Im 14 years old, i weigh about 125. i workout just about every other day. I do 20 dimond push-ups. I left 15Lbs. 100 times on each arm but they dont seem to get bigger. how do i get my arms to become bigger?
Re: ARMS
Posted by: Derek (derek_smith77@hotmail.com)
Hey Buddy. What your doing is great...but for bigger arms you need a higher weight less reps. For a young guy like you, 8-10 reps, higher weight and you should be struggling to get the tenth rep up! Good luck, trust me it'll work!
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HOW TO START?
Posted by: Tony(Ahotadel1@aol.com)
Im a 15 yr old male who will be 16 next month I am 5'6 and weight about 129 I want to start working out and gain more weight but I also want to get a six pack and stay lean but I have no idea what supplements to take at my age that will be good for me and what type of diet to be on that will help me. I just want to be at a good size because to me I feel like am too skinny and too short. If you can help me I will really appreciate it.
Re: HOW TO START?
Posted by: Gary(muscle-building.com) 4
A great program that will get you big fast is Build 25 lbs of Muscle In 8 Weeks
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IS THIS GOOD?
Posted by: Max Lester(max@hotmail.com)
Hi. Im Max, I am 16, I am 6'1, and I weigh 225. I have been working out religiously for about a month now. I have recently started taking Hydroxycut, and dieting. My routine is 5 days a week, Chest, and Legs on Monday, Tri's and Shoulders on Tuesday, Biceps and Back on Wednesday, and Then start over again. Is this a good routine to go on?
Re: IS THIS GOOD?
Posted by: Chris(Magna2001@aol.comm)
Hey, I am close to your size and I have been lifting for about 4 months now. What I have learned and have been told by most people is rest is the most important thing. If I were you I wouldnt lift 5 days a week. I would cut back to 3. workout on mon, wed, and friday, and if you are trying to cut back and loose fat do some cardio work on the inbetween days. I do back and lats on monday, cardio tuesday, shoulder and tri wed, cardio and abs thursday, chest and biceps on friday, and depending on how I feel a little bit of cardio on saturday and sunday is a complete rest day. From my 4 months of lifting I have lost no weight at all. I have been dead set at about 225lb since I started, but I have lost inches off my stomach and gained inches on my arms and chest. Also change up your routine every now and then. your body adapts to the same thing over and over again and you will have less gains. it doesnt have to be a huge change but just a little to target different areas of the muscle. move your grip when benching in a nd out a little bet every couple times you lift. and try doing some pyramids where you start ou with low weight in high reps. like something you can do a set of 15, then your next set something you can do 10 times, then 5, then back up to 10 or 15. you will notice great gains if you stick with it.
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BICEPS
Posted by: Andy (andkiel@aol.com)
I want to play football for my school next year in spetember, and I want to make my biceps bigger than what they currently are. Can someone tell me an excersize or routine I can use that will be effective and fast. I want something that will make me hurt the next day, because then I will know that its truly working and that will make me stick with it and not give up
Re: BICEPS
Posted by: dale (dalepoole@yahoo.com)
I know you want big biceps for foot ball, your coach would prob like you to work on your legs. when you hit someone on the feild you use your legs for power not your arms. I didn't play on the team but i worked out with them in the gym and on the field and knowbody could put me down head-on. i worked on regular and weighted sit-ups, deadlift, squats, and leg press, but only with a couple spoters. when i graduated i could leg press 1195 lbs. for 2 reps.
talk to the coach about it. He should know what your weekness are and can help you with them.
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BENCH PRESS
Posted by: jeremy(jeremy8986@yahoo.com)
Im a 15 year old male and have been doing a lot of benchpress work, lately it seems like when i bench it hardly works my chest and really works my tris and shoulders, ive tried narrowing and widening my grip, it didnt work, it didnt always do this it just started happening recently.
any suggestions, thanks
Re: BENCH PRESS
Posted by: Mark Jackson (Nobleronin4@aol.com)
I know what you mean. I bench pressed for years and can honestly say that I never really felt like my chest was being worked. Try taking 40% off of your max one rep bench, then do 12 reps with 4 second positive (raising) and 4 second negative (lowering) reps. When you can successufully do this exercise immediately go to dumbell flyes with about 20 lbs in each arm and crank out about 10-15 reps with the same 4 seconds up and down. This should inflate that chest! You should only be able to do one set.
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WORKOUT PROGRAM
Posted by: Cory(TheGeerdts@msn.com)
Hey I'm 14 and 130 and I need a good 5- day work out plan. Does anybody have one that will make me big. thanx
Re: WORKOUT PROGRAM
Posted by: Jeff (rednck1125)
hey im 16 and my 5-day workout goes like this: monday chest, tuesday arms, wednesday legs, thursday back and shoulder,and friday chest and anything extra. It works,I have put on 45 pound of muscle since march.
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FITNESS AND NUTRITION GURU DON LEMMON DEAD AT 37
Posted by: Truly Huge (newsletter@trulyhuge.com)
It is with great sadness we must report this Utah news, Don Lemmon died in a jeep accident crash Saturday night 6/10/2006.
Donald Edward Lemmon, Jr., age 37, died in a jeep accident
outside of Las Vegas, June 10, 2006. He was born Sept. 4, 1968,
to Donald Edward, Sr. and Laura Pearl Weimer
Lemmon. On Dec. 19, 2003, he married Asia Carrera in Koolina, Hawaii.
Donald grew up in Ohio. He served in the U.S. Army, then moved back to
Ohio working as a personal trainer. He moved to Los Angeles to pursue a
career in a rock band. There Don found success with a nutritional
web site and he became a nutritionist and personal trainer. He was also
a published science fiction author. Donald was a devoted husband and a
loving father. At the time of his death survivors include his wife, Asia; one daughter from his
first marriage, Carly of Ohio; one daughter from his second marriage,
Catalina of St. George, Utah; one soon to be born son, Donald Edward
Lemmon, III; mother, Laura of Ohio; one brother, Jeff Lemmon; and four
half sisters and one half brother. Private family services will be
held. Arrangements were under the direction of Moapa Valley Mortuary
Don Lemmon Program
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