Gym/Work out

College Confidential Community
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<p>could be.....could be.....</p>

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<p>Lots and lots of swimming can tone almost anything.</p>

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<p>happy poo, military press and that excercise where you grab a plate with both hands in front of you and raise it until your arms are paralel with the ground :p</p>

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<p><a href="http://www.nsca-lift.org/Publications/YouthforWeb.pdf%5B/url%5D"&gt;http://www.nsca-lift.org/Publications/YouthforWeb.pdf&lt;/a&gt;&lt;/p>

<p><a href="http://kidshealth.org/parent/nutrition_fit/fitness/strength_training.html%5B/url%5D"&gt;http://kidshealth.org/parent/nutrition_fit/fitness/strength_training.html&lt;/a&gt;&lt;/p>

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<p>I dont get sore until the next day either....its not so much what you do during your workout that builds mass...its what you do after. For hardgainers like Astrofan, Id recommend cycling creatine and taking in ALOT of calories...weight gainer is good too. </p>

<p>6 sets of 15 could be catabolic you know :(</p>

46

<p>I don't take any supplements, but I eat a ton of tuna. Each can has 32 (!!) grams of protein. I have at least 2 cans everyday. I also have chicken, fish, lentils, and at least a pint and half of milk everyday. I think thats pretty much enough for a 160 lb frame, isn't it?</p>

47

<p>Creatine is a huge waste of money. If you want to gain, just double or triple your caloric intake and maintain a high protein diet.</p>

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<p>I happen to like creatine...I dont buy the expesive **** like celltech or anything...but I make my own celltech...lotsa dextrose and a bit of generic creatine powder. when I dont take it...my muscles are sore for alot longer...I use it for recovery mostly.</p>

<p>haha...when coach told me I had to bulk up..my caloric intake was up to 3800 a day...crazy. Im on a 40-40-20...what are you guys on?</p>

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<p>50/30/20 (approximately). I am not looking to put on a ton though.</p>

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<p>Lifting doesn't stunt your growth.</p>

51

<p>i didnt mean that i get sore the DAY OF, if i do 6 sets of 15, i meant the next day i am sore. if i dont do a lot of sets tho, i dont get sore the next day. maybe i need to increase weight, and decrease reps/sets.</p>

<p>and by "catabolic," do you mean breaking down muscle (for energy)?</p>

52

<p>Yea...you want your workouts to be anabolic...which means building. Too many sets/reps are catabolic, just like not drinking enough water, or not taking in enough cals.</p>

<p>Increase your weight. Aim for 3-4 sets. It should be heavy enough so you can't go over about 6 reps...but light enough so you can do at least 4.</p>

53

<p>I NEVER go over 3 sets on any exercise.</p>

54

<p>Hey same here (except weighted situps)</p>

55

<p>I do three sets with full weight...but a warm up set with about half the weight and 10 reps, just to get everything loose</p>

56

<p>I dont believe in warmup sets. It still decreases your kinetic output for the remainder of your workout, no matter how small the weight you use.</p>

57

<p>do you atleast stretch?</p>

58

<p>Of course.</p>

59

<p>eh..its just something I always did. So you get better results without the warmup set?</p>

<p>What do you guys do for cardio?</p>

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<p>I don't know if I(personally) get better results from no warmup set as I've never done one. I am extremely happy with the numbers I put up in every exercise though. In general, doing a warmup set will cause a decrease in power though as you are wasting energy from the warmup set. Without doing a warmup, the very first rep is extremely tough, but once you get it done, the rest of the set becomes routine.</p>