Question to people who lift/workout often...
 

I was just wondering, what are the best ways to get abs, pec, back, and bice definition? I am strong, but I really need a better way to get a more cut look... anyone care to share their workout routine?

If you want a "cut" looks do lots and lots of small weights like 5-10 pounds.

Cut look = Small amount of weight with a lot of repetitions.

Build Muscle = Larger amount of weight with fewer reps.

I worked out for 2 years in High School, before I started getting fat. ;)

Yeah, I used to work out a little bit in the past too. Now I just whack off every once in a while and it builds your muscles/cuts at the same time nicely.

Plus its something you don't get tired of doing. :grin:

hehhe To tell you the truth, all advise that ahs been given so far is not really acurate.

Anybody can have a six pak, you just need a clean diet and cardio. But who would want to have a six pak if you only have 10 inch guns?? most kids think they are the shit because they have six pak but they are all skinny as hell. I myself have been into bodybuilding for 8 months now and have really increased in size and strenght.

if you just want a six pak and be like any other idiot out there just have a clean diet and do cardio.

now if you want to look big and at the same time ripped you need to do this:

Eat at least 6 times a day, every 3 hours, small meals but each meal has to have at least 30 grams of protein. REMEMBER EAT CLEAN!

Work out one muscle group per week! you can have two muscles groups per day but make sure you only train those once that week.

get lots of sleep, the best way to a muscular body is to let your body rest while providing the adecuate nutrition!

heres what my split lookslike for bulking season. (cutting season varies , on rest days i do cardio and eat a bit less)

Mon: Bicep/back
Tues:Rest/Cardio/Abs
Wed:Chest/triceps
Thur:rest/Cardio/Abs
fri:Legs/Should/traps
Sat: rest or cardio if cutting
Sun: REST

Most exercises are : 3-4 Sets with 6-8 reps, make sure you use heavy weight, so that you can do at least 4 reps but not more than 8! rest at least 1min between sets

the thing that light weight and high reps works is just bullshit, studies show that low rep and heavy weight training works better to increase lean body mass.

Also in order to see your six pak you must have a body fat % of 10 or lower!

Its really simple, if you want to loose weight you have to have a calorie deficit, this means you burn more calories than you consume, so if you want to pack on soem size eat at least 300 more calories a day and if you want to loose weigth eat 300 calories less.

If you got any questions feel free to ask :)

The msot important aspect is your nutrition........if you eat shit you'll looklike shit even if you lift big!

Haha, nice KR (i still call u that i guess....).

I was actually hoping for a response from you, because I know in the past you've talked about how body building is what you live for recently, thanks a bunch, and will do.

Well, there is no real set guideline for everyone, since everyone's body structure is different. For example, my one roommate is jacked, and will continue to look that way even after not lifting for 6 months, which he has done. When I say jacked, I'm talking about a 6' guy, about 190 pounds, and well defined. Me on the other hand, I have to work my ass off to keep in shape.

When I started lifting weights, I was in my first year of college (September 2000). I'm 6'2", and at that time, I weighed a whopping 135 pounds... Needless to say, I was a stick. After I finished my Freshman year, in June 2001, I weighed 180 pounds, fluctuating a few pounds here and there. Back then, I ate like shit. Cheese steaks, wings, pizza, hot pockets, etc. out the ass. I continued that eating trend, as well as lifting until June 2003. I always had a fast metabolism, so I only weighed a little over 205.

I stopped lifting at that point, lost a lot of muscle mass, and stayed at the same weight... Which means, bye bye 6 pack, hello beer gut. I don't really know why I stopped lifting, but I did. After my parents started making fun of me and my gut, jokingly of course, it really sparked a fire up my ass. Needless to say, I've been lifting harder than ever for the past 6 months.

KR is completely right though, its one thing to lift and get strong, but its another thing to lift, condition, eat properly, and look good. There are a lot of opinions on how to eat, how often, and how big of portions, and honestly, I've heard of diets along the line of KR's, but with my schedule and cash income, I definitely can't eat that many times a day. A good rule of thumb is to multiply your body weight in pounds by 12, and that should be about your total Calorie intake, with no meal consisting of more than 30% of your total intake, meaning, equally sized meals, no pigging out one meal to obtain your goal.

There are also a few other tips you should know. Its good to eat about 12 times your body weight. Some people tend to think that if they simply stop eating, they will lose weight, but that is a terrible misnomer. Another good rule of thumb is to eat about every 3-4 hours, moderately. Try not to wait more than 5-6 hours between meals, that is just bad.

Here's what I do.

I take a diet supplement, called HOT-ROX twice a day. When I wake up, on an empty stomache, and 5-6 hours later, again on an empty stomache, and both times with 8 oz. of water. I eat relatively light, and get in 4 meals a day, and no snacks, not even the little handful ones. No food after 7:30 P.M.

I do moderately heavy weights, and get spots for about 12 reps, 3 sets, occassionally 4, each excersice, and only 30-45 seconds rest in between. The less rest, the more calories are burnt, obviously.

Monday: Chest/Tri's/Abs
Tuesday: Shoulders/Bi's
Wednesday: Back/Legs/Abs
Thursday: Chest/Tri's
Friday: Shoulders/Bi's/Abs
Saturday: Back/Legs
Sunday: Rest

Everyday, other than Sunday, I use a row machine for 10 minutes, then I ride the bike for 30 minutes. I used to run 2-3 miles a day, but I have a history of shin splints, so I had to stop.

When doing Abs, it is better to set of no more than 25 reps. If you can do more than 25 sit-ups with ease, simply put on 25 pound weight on your chest, or increase if you must, so that 3 sets of 25 aren't exactly easy. By keeping it at 25 reps, or slightly less, you get 6 larger Abdonimal muscles, instead of small, stamina filled muscles.

For me personally, I have seen the best gains and improvements with this routine in the past 6 months, than I ever did in the previous 3 years (almost) before.

I now weight 190, I'm stronger than ever, in better shape, and I eat properly. Once I found out what healthy food I enjoyed the most, the diet became easy.

Oh, and again KR was very correct when he said that Protein is very important. You should get more Protein intake than Carbohydrates. Also, avoid foods that are high in Saturated Fats. I could easily write a book on this shit, I've read so much about lifting, but this is pretty comprehensive, and somewhat repetitive to other's posts.

Nice. Hardcore working out starts Monday.