The Muscly Muscular Muscle Thread

[SlayerZ99]

Are you looking to drop body fat, build muscle?

The first and most important thing you can do is get your diet right.

If you want to drop body fat you need to be on a low calorie diet. Your workout would include general lifting and cardio. You would want more cardio.

This is my current workout and its very intense



Monday

Power Clean 3x3
Back Squats 3x8 - 12
Split Squats 3x8-12
Good Mornings 3x8-12
Reverse Hyperextensions 3x8-12

Sprints 5x10 yards
Bounding 3x15 yards
"M" Drill 1x3
Mini-hurdle hops 3x5 yards

Tuesday

Push Jerk 3x3
Pause Bench Press 3x6-10
Close Grip Bench Press 3x6-10
Pull-ups 3x8-12
Seated Military Press 3x8-12

Wednesday

Do exercise for 30 sec then 10 yards shuttle. Do each 3x

Bear crawls
Kettleball Swing
Lunges
Inchworm
Burpees
Kettleball clean (right hand)
Plank
Kettleball clean (left hand)

Thursdays

Clean pulls 3x6
Pause Back Squats 3x6-10
Rack deadlifts 3x8-12
Glute Ham Raises 3x12-15

Hill or Resisted Sprints 5x10 yards
Sprints 3x20 yards
High Knee Jumps 1x10

Friday

Push jerk 3x2
Bench Press 3x6-10
Weighted push-ups 3x6-10
Single Arm Dumbell Rows 3x12-15 each
Superset - biceps curls +triceps extensions 3x12-15

As for supplements I would only suggest multivitamins without iron ( unless you have an iron deficiency ) fish oil, protein and possible creatine

You see all these guys with stacks of supplements but at your age (and mine) have a proper diet is important

So is rest.

If I were you I would do a Monday Wednesday and Friday workout
Basic lifts are extremely important to get good at

Do your cardio AFTER your workout

Drink a lot of water and get a lot of sleep

[Ad Bot]

[BubbaGum]

I don't understand half of what you said but thank you very much, mister

[SlayerZ99]

I don't understand half of what you said but thank you very much, mister

what are your questions?

You can learn A LOT at bodybuilding.com their forums too but I don't wanna get banned

[BubbaGum]

what are your questions?

You can learn A LOT at bodybuilding.com their forums too but I don't wanna get banned

Well I'm too poor to afford a gym membership so I need help on how to work out with everyday stuff
And thanks Ill check that site out

[Maxwell.]

damn
u sure no how to be a bitch

oh snap burm

[danisaac5]

I do martial arts and various sports including cycling and soccer (football where i am) so i have a tough lower body. From time to time i lift weights as well so i have a toned torso and arms.

[SlayerZ99]

Well I'm too poor to afford a gym membership so I need help on how to work out with everyday stuff
And thanks Ill check that site out

push ups, sit ups, pull ups, squats and other body weight exercises


Most recent picture of me

[BubbaGum]

I do martial arts and various sports including cycling and soccer (football where i am) so i have a tough lower body. From time to time i lift weights as well so i have a toned torso and arms.

What kind of martial arts?
I'm really looking to get into that kind of stuff but theres a lot of choices like karate and stuff like that

push ups, sit ups, pull ups, squats and other body weight exercises


Most recent picture of me
http://i788.photobucket.com/albums/yy167/es90210/image_zps2d584c5c.jpg[/img]

wo damn gurl are you a parkin ticket

[danisaac5]

What kind of martial arts?
I'm really looking to get into that kind of stuff but theres a lot of choices like karate and stuff like thatwo damn gurl are you a parkin ticket

Aikido, but if you want to build the muscles on your arms try kendo, for your legs taekwondo. I built a lot of my muscle mass from aikido by the positions and movements used, also the weapons training from time to time.

[Katadeus]

I'm toturry so strong
toturry

in all seriousness I'm in decent shape though
I'm not fat and I can do things so

[Cucumber!]

Hollow holds (Hold it for like 30 seconds)

Candlestick Hold (30 seconds)

Hollow holds (20 Seconds)

Candlestick Hold (20 Seconds)

Hollow Hold (10 Seconds)

Candlestick (10 Seconds)

Then do all that like twice or three times. As for arm muscles idk I hate pushups, hold handstands? Handstand pushups?

[BubbaGum]

Aikido, but if you want to build the muscles on your arms try kendo, for your legs taekwondo. I built a lot of my muscle mass from aikido by the positions and movements used, also the weapons training from time to time.

I'll definitely check that out, thanks!

Hollow holds (Hold it for like 30 seconds)

Candlestick Hold (30 seconds)

Hollow holds (20 Seconds)

Candlestick Hold (20 Seconds)

Hollow Hold (10 Seconds)

Candlestick (10 Seconds)

Then do all that like twice or three times. As for arm muscles idk I hate pushups, hold handstands? Handstand pushups?

haha yea rite
nice moobs faty

[Nickelob Ultra]

ok im putting all these things together than im gonna drink it
if i die then bye everyone

the forget is that stuff?  don't buy things for energy, you're like 16 we don't need energy at 15-20.  just get some milk, protein powder, throw a banana and some strawberries or something and bam.  protein smoothie for your post-workouts.

[danisaac5]

I'll definitely check that out, thanks!haha yea rite
nice moobs faty

no problem :p

[BubbaGum]

the forget is that stuff?  don't buy things for energy, you're like 16 we don't need energy at 15-20.  just get some milk, protein powder, throw a banana and some strawberries or something and bam.  protein smoothie for your post-workouts.

I DIDNT BUY IT THEY SENT IT IN THE MAIL