Working out tips

K2boarder149

K2boarder149

Member
im in 9th grade and ive been doing bfs for football i feel some result

but wat i want is to get rid of all the fat on me and turn it into

muscle i can bench like 140 for 3 sets of 5 reps and squat 200 for 3

sets of 5 but i wanna know ways to get bigger/less fat i am 5 7 and

weigh like 165

any tips or help?
 
just keep lifting and run too. To gain keep increasing weight every week or every several weeks and stick with the more weight less reps. Try 3 x 10 or 3 x 8 of whatever weight you can do and increase weight each week. You can use that on all the lifts your doing. It'll let you get bigger and burn fat too.

ahhviously running burns fat as well.
 
Eat healthy, it's the best solution to losing weight. Eat healthy, and alternate between strength training and cardio training. If you're at home working out, simple things like Burpees are great (look them up if you dont know what they are). Also, skipping rope is VERY good cardio. Do compound workouts to burn more calories, also eating more frequent, smaller meals increases metabolism.
 
do at least 30 minutes of cardio a day or you can do like 15 minutes of HIIT and eat really healthy, even if you just eat healthier than you are right now, you will lose weight, you shouldnt even have to coutn calories
 
Do not just work out the macho football player stuff. Do more than benching / squating / concentration curls. Do some core workouts, if your looking to get big do high weight low reps if your looking for endurance low weight high reps. Run or bike to lose weight, just lifting wont get you anywhere in relation to weight loss. Jumping rope is also a really good way to wear yourself out and get going quick.
 
I'm trying to gain weight now, not sure if I'm doing it the right way... currently doing 2 sets of 15 reps on pretty much every machine, so that by the end of each set that muscle feels exhausted and I can barely do the last couple. Is the third set that important? Should I up the weight so that I'm only doing 10 reps?
 
ROWING MACHINES ARE BY FAR THE BEST CARDIO AND THE BEST WAY TO LOSE WEIGHT FAST

they are the hardest shit there is, running, biking, swimming, none of that has shit on rowing, its ridiculous.....
 
if i were you i wouldn't want to lose weight, especially if you are playing football

basically if you wanna burn fat -- low weights, high reps, faster reps

if you wanna get big -- high weights, low reps, slower reps

you can mix it up if you want too, and change your program constantly making sure you get all the muscle groups

and don't forget to eat right and drink protein shakes after your work out
 
bump... for a work out tip from Asia!!!
do what she does...

Weird Girl Dancing on Treadmill - Watch more Funny Videos
flash_video_placeholder.png

 
just keep working out hard....140 5 times is pretty bitch no offense just keep going and eventually ull get ur lifts up there
 
no, if youre looking to gain weight do 4-7 reps. 15 reps is more of warm up///toning working out. get some cytogainer and just drink that shit and youll put on a shitton of weight

OP, dont listen to people saying its bitch weight, you'll put more weight on. get a good program, check out max ot by ast sports science, its a pretty good routine to put on some mass. switch up the routine every 8 weeks or so to keep your body guessing. take protein, and lots of it (at 165 you should be consuming 200 grams of it). so basically eat chicken, beef, and drink protein drinks. it takes awhile to see big gains (especially on bench) so just be patient and keep pushing yourself. always try to add more weight every week.
 
DRINK FUCKING MAX PROTEIN

but seriously, focus on cardio first, then work with weights to try and gain weight, not just add toning to your muscle. i know plenty of kids who lift all the time and have SIMPLY GORGEOUS bodies but they aren't very fit or strong...no homo
 
http://www.suples.com/bulgarian-training-bags/
get this thing, i got one and it gets you so strong, and in a better way because it's a more natural weight and translates really well into athletics, and you might not look as big and buff after a while of using it but you will be able to shit on everyone's chests after using it for a couple of weeks
 
and if you dont really care about your health, a good non-catabolic weight loss is the EC stack (basically its epinephrine which is technically illegal but found in OTC asthma medication and caffeine a bunch of my friends did it and lost straight up fat off their body). or just get some animal cut, etc. some pretty good supps on the market for cutting. but you have to do cardio to really lose much weight. just do 30 minutes of biking 3 times a week while eating right, drink a lot of water, get some omega-3's (eggs or fish oil) and youll drop weight in a couple weeks.
 
GGUUUUUUAAHAHHHH(That's the sound of me blowing a blood vessel because you're so ignorant :P )

Now that I've composed myself. There is no such thing as a toning rep range, it simply doesn't fucking exist. The only way your muscles can be more 'toned' is by decreasing the amount of fat surrounding them..and doing more reps doesn't do that.

Secondly, if your working out for football. Focus on the big three, bench, squat, dead-lift. A weak posterior chain is the biggest issue an athlete will have trying to break into the next level. Get on a program like West Side Barbell 4 Skinny Bastards strength and conditioning template. It'll keep you agile and conditioned properly leading up to the season, it'll also help you gain quite a bit of weight if you eat properly. There's no need to 'switch up' your routine, your muscles don't have a mind. Big surprise, P90X is total fucking bullshit, take an exercise physiology class and you'll find out consistency is what gets guys strong as shit and huge.

Doesn't take a while to see big gains on bench, if you train properly on Westside you can add 5 lbs a week, and if you're on 30 lbs in 30 days you can add 10 lbs every bench day. Always have your indicator exercise at the beginning of a workout, so if you don't go up what you wanted to you can throw in a couple extra reps or whatever to make sure you get it next week.
Also, what you're saying you want to do I.E. lose all the fat and increase muscle mass is something called a recomp. It's hard as FUCK to do, if I were you I'd just focus on increasing muscle mass on a caloric excess diet(between 5500-6500 calories) then if you gain a bit too much weight because your training isn't spot on just go on a cut and drop the fat. If you keep proper macros and train right you can lose a percent of body fat a week.

 
I was 160 and 5'7 and had sort of the same problem. All i did was take out junk food of any kind, and didnt drink soda for about two weeks. On top of that i did my daily work out but on top of that i elliptical's everyday for 20 minutes. By doing this i lost around 15 pounds in those two weeks.
 
This is where people always flip out til I explain myself. Working out a different part of a muscle is different than working out the muscle in the same way..using a different exercise. P90X works out the same muscle in the same way..using a different exercise, and thusly is bullshit.
 
1. high rep low weight = cardio work = decreasing fat = toning work.

2. never said anything about p90x, but you have to change your routine every 8 weeks or so because your muscle adaptation to the routine, some people dont agree, but most people i know do.

3. if people were gaining 5 lbs a week benching, people would be putting up ridiculous amount of weight, everyone hits a plateau. p.s. 30 lbs in 30 days is bullshit, any benching program promising ___ lbs in ____ days is usually a hoax, everyones different.

4. and yes you should bulk then cut.

listen, just because you hear one thing and took a exercise physiology doesnt mean its necessarily correct. theres so many different claims within the weight lifting world. if you ask most doctors theyll tell you creatine does jack shit because it boosts ATP which can only be used almost immediately, etc, etc.

what im saying is, just because you have an opinion doesnt mean that its correct, hell neither of us could be correct (no need to blow a blood vessel?) and dont call me ignorant either.
 
if your getting into a rep range where your heart actually starts pumping akin to cardio, you are not using enough weight. Even then, it won't last long enough to where it will make a difference. You're not going to do curls for a half hour.
Muscle adaptation is one of the principals of progressive overload, if you increase the weight you won't have an issue.
If you train properly you can gain 5 lbs a week benching EAAASYYYY. That 30 lbs in 30 days thing is for powerlifters who's bench is already like 650 lbs raw. I did it and only gained like 20, which went right along with my regular training but whatevs. Most people don't realize that accessory work is what makes a program work, you know those stupid weighted tricep dips and skullcrushers? Yeah, those aren't for fun.
I've been looking around and reading pretty much everything I can find for the past 2 years, I've learned enough to know what's bullshit and what's not.

 
what im saying with the do a 4-7 rep range is that by loading up on enough weight is how you see massive gains (ill do 15 reps to break plateaus and shit). with noobie gains, he should just be putting up a bunch of weight.

so youre telling me that the body builders putting up 750 lbs can gain 5 lbs on their bench every week? so technically the body builders that have worked out for 10 years should be putting up 2600 lbs on bench?

i have done a 40 lbs in 14 bench days thing, sometimes it works, sometimes it doesnt.

muscle adaptation is again a topic people disagree about, i could find you 100 articles written by respected people within the body building world for both sides, so again, dont play it off like youre all knowing (im not at all either). ive been doing the same looking around and reading everything since freshman year (senior now). all im saying is as far as body building goes theres different opinions for basically every topic. just supplements alone, the only one that people can agree upon is protein (ZMA, HGH, Creatine, HMB, Nitric Oxide, etc. are all disagreed upon). never said that accessory work makes a program not work either, dont know where you got that from?
 
You eventually reach the limits of the human body I.E. muscles ripping off of bones, stuff of that nature. For the most part, anyone with a sub 350 bench shouldn't really be having issues with adding 5 lbs a week, when your body is that weak it's pretty easy to make gains.

Bodybuilders have the most retarded training ever, I'd much rather be a powerlifter. Saying you can squat a minivan is manlier anyways.

I agree, there's a lot of disagreement within the weight lifting world mostly because we're learning so much about the human body we didn't know before. If you got someone as naturally gifted as Arnold to train today, he would be a MOOOONSTER.
As for my last point, I was just ranting.
 
okay, so basically what i was getting across is that theres discrepancies, which is why it pissed me off when you said i was ignorant. obviously you know youre shit and i do too. so back to the OP, just try shit out until you find something that works for you, everyones different and everyones body reacts differently to each training regimen.
 
you must take in to account your metabolism. fat kids with a slow metabolism will just stay the same
 
he was joking...eat right, it's fine to eat a lot if you eat decent stuff

the big thing is the first thing you eat after a workout. if you crush yourself and then eat some donuts and twinkies you'll feel like absolute shit in an hour. if you eat a banana and an energy bar and have a bottle of water and then light into the donuts and twinkies you'll feel fine. just invest in something healthy first, then eat whatever you want
 
do the three core football excercises. bench, squat, clean. do different variations of each lift each day. inrease weight periodically. take testosterone (jk), but really take some sort of lifting supplement. i took cellmass and put on 15 pounds of muscle
 
HIIT works just as well as Complexes because they both work on EPOC. Complexes are generally a bit better for you because there's no impact.
 
You must log in or register to reply here.
Back
Top