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General Moto | Off-Topic Posts
Lose Weight Now!
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[QUOTE="zio, post: 573483, member: 19332"] Here's my new workout routine for the next 4 weeks. It's important to change it up every 4 weeks or so- change what muslces you work on what day, and change what exercises you do. You want to introduce new stresses to your muscles, you don't want them to get accustomed to a certain exercise but rather force them to grow. Monday- chest & back Hammer Strength Flat Bench- 4 sets @ 6-8 reps Modified Cable crossovers- 4 sets @ 6-8 reps Dumbell incline bench- 2 sets @ 6-8 reps Wide grip Lat pulldowns- 4 sets @ 6-8 reps max Bent over rows (Smiths)- 4 sets @ 6-8 reps max Hammerstrength close grip rows- 2 sets @ 8-10 reps Tuesday- Cardio Wednesday- Biceps & Triceps Seated Hammer Curls- 4 sets @ 6-8 reps max Standing Barbell Curls (cheater)- 4 sets @ 6-8 reps max Reverse Barbell Curls- 3 sets @ 6-8 reps max Hammerstrength Dips- 4 sets @ 6-8 reps Cable Extensions- 4 sets @ 6-8 reps Overhead rope extensions- 2 sets @ 6-8 reps max Thursday- Cardio Friday- Shoulders & Legs Squats- 4 sets @ 8-12 reps Hammerstrength calf raises- 3 sets @ 8-10 reps Leg Curls- 3 sets @ 6-8 reps Dumbell Military presses- 4 sets @ 6-8 reps max Cable Side raises- 4 sets @ 6-8 reps max Upright Rows- 2 sets @ 6-8 reps max Saturday- Cardio Another thing I need to mention is upping your weights. Not just going from one size to the next inbetween sets, but challenging yourself to new weights you weren't previously able to do. I always start with a relatively easy set per muscle group just to warm them up & get the blood flowing. Then, I go to about 75% or so of my max weight for my first set, up it a bit for the second, up it again for the third, and hope to get to near my max weight I can lift for that exercise on my last set. If on that last set I can crank out 4 reps easily, then I know it's time to challenge myself next time to a higher weight. And that means starting off higher, too. For example, yesterday I did my biceps/triceps routine. Seated hammer curls are a staple bicep exercise, and I'll always include them. I usually start with 22.5 lb dumbells to warm up, then start my first real set with 25's. Instead, I warmed up with 25's and started my first real set with 30's. That was a big jump for me. But it was well worth it. On my 4th set, I went up to 40's- that's something I've never tried before! And even though I was only able to get one up with good form per arm, it still felt awesome! Form is another important aspect of weightlifting. I'm more concerned with using proper form than I am with how much weight I lift. If you have to use momentum to get a weight up (swinging your back a bit to lift a heavy barbell curl for example), you need to go down in weight. When I do seated cumbell curls, my back is firmly planted against the backrest. My shoulders stay level, and I try to keep my elbows as stationary as possible. I do a steady controlled contraction (no jerking), and then lower the weight even slower. Doing this not only isolates the muscle better, but it requires you to work all your stabilizing muscles, too (abs, obliques, etc). And, for those of you who work out at a gym or have a home gym, I discovered a killer new ab workout. This thing rocks. I used to do cable crunches (grasping the rope & kneeling on the floor, crunching as much weight as I could withouth the weight stack lifting me off the ground. Here's what I saw someone doing the other day & I tried it out: at the lat pulldown station, lower the leg cushion all the way & use a close-vgrip or rope (I like the vgri- because it's much easier to hold on to behind your neck). Then, seated facing away from the stack, start doing your crunches. If you do heavy weights like I do, you can wrap your feet around the base of the machine to hold yourself firmly in place. I was able to do a good 4 set workout with 6-8 reps per set. Hey, abs are just like any other muscle, right? So why not work them that way. IMO, 500 crunches on the floor is a total waste of time. All you're doing is toning what muscle you have, & building endurance. That's all for today, kids. [/QUOTE]
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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Lose Weight Now!
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