Open forum for questions about strength training and more

[johndecena]

With all the questions floating around on other threads about strength training, it seems there should be a thread just for that. Any questions, specific or vague, about working out, or supplements.

[Nates03]

it's already been made. http://sportspt.smfnew.com it's a new site from redsoxfan15...

[johndecena]

I'm not trying to join another site. If that's what I was looking for, I already check out bodybuilding.com, it is a very good site.

[Nates03]

Originally Posted by johndecena

I'm not trying to join another site. If that's what I was looking for, I already check out bodybuilding.com, it is a very good site.

yeah. bodybuilding.com, has many tips and training method.

[skyhigh7]

hey johndecena if thats u in the pic...I would like some insight as to how u built such big arms??

[johndecena]

Originally Posted by skyhigh7

hey johndecena if thats u in the pic...I would like some insight as to how u built such big arms??

Yeah, that's my pic. I train hard, mix it up to keep things interesting. Usually I work shoulders, biceps, triceps, and back on one day, abs, chest and some legs on another. I have a couple different programs. Usually I try to gain for 6-8 weeks, then cut for 2-4 weeks or more. I eat right, mix in some supplements, and work hard. I also once in a while mix in a push/pull routine. One day all pushing exercises and the next day all pulling exercises. I always give my body parts at least 24-48 hours of rest. Liftin heavy weights with lower reps will give you strength and size. Liftin light weights high reps will give you definition. So, I mix those up as well. Here's my favorite routine:

4 sets of 12 for everything

Shoulders: Clean and press 110lbs, Arnold press 55-65lbs dumbells, Side raises 45 lbs dumbells
Bicep: Curl 55lbs dumbells, reverse curl 135lbs on bar, big 21's 30lbs dumbells
Tricep:Reverse press 120lbs, press down 135lbs, rope press 120lbs
Back: Pullups, bent rows 65lbs dumbells, rows 65 bells, shrugs 65 bells, rope pullback on machine 60lbs, lat pulldown 155lbs, back extensions on swiss ball

Abs: Leg lowers with medicine ball between knees, side situps, side bends with 65lbs bell, weighted crunch on swiss ball with 65lbs bell and feet close together.
Chest: Bench I mix it up. Either 20 reps with 160, or I use 185 12 times, 205 10 times, 235 once, 195 to failure
Incline press with 65 bells, Pullovers with 65bell, flys 45 lbs bells.

I mix in legs everyother day, and depending on what I am looking to accomplish cardio every other day, or every 3 days if I'm looking to gain.

I WORK HARD, that's the key.

[a.j.ing]

its just what we use the jump training and hoop exercises section for

[Nates03]

Originally Posted by johndecena

Yeah, that's my pic. I train hard, mix it up to keep things interesting. Usually I work shoulders, biceps, triceps, and back on one day, abs, chest and some legs on another. I have a couple different programs. Usually I try to gain for 6-8 weeks, then cut for 2-4 weeks or more. I eat right, mix in some supplements, and work hard. I also once in a while mix in a push/pull routine. One day all pushing exercises and the next day all pulling exercises. I always give my body parts at least 24-48 hours of rest. Liftin heavy weights with lower reps will give you strength and size. Liftin light weights high reps will give you definition. So, I mix those up as well. Here's my favorite routine:

4 sets of 12 for everything

Shoulders: Clean and press 110lbs, Arnold press 55-65lbs dumbells, Side raises 45 lbs dumbells
Bicep: Curl 55lbs dumbells, reverse curl 135lbs on bar, big 21's 30lbs dumbells
Tricep:Reverse press 120lbs, press down 135lbs, rope press 120lbs
Back: Pullups, bent rows 65lbs dumbells, rows 65 bells, shrugs 65 bells, rope pullback on machine 60lbs, lat pulldown 155lbs, back extensions on swiss ball

Abs: Leg lowers with medicine ball between knees, side situps, side bends with 65lbs bell, weighted crunch on swiss ball with 65lbs bell and feet close together.
Chest: Bench I mix it up. Either 20 reps with 160, or I use 185 12 times, 205 10 times, 235 once, 195 to failure
Incline press with 65 bells, Pullovers with 65bell, flys 45 lbs bells.

I mix in legs everyother day, and depending on what I am looking to accomplish cardio every other day, or every 3 days if I'm looking to gain.

I WORK HARD, that's the key.

damn.. you really have a big muscles!..

[johndecena]

Originally Posted by Nates03

damn.. you really have a big muscles!..

Hard work, and dedication. I always go for strength, the size comes with it. I always tell people that I train, you don't have to do the weight that I do, but you have to do the program that I do. Work with what weight you can. As soon as you can do 3 reps more than your target, increase the weight by 5%.