Working Out Correctly

Form is extremely important, and you may have junk food once a weak (cheat meal), excess calories will be stored as fat, so even if you eat healthy, if you eat more calories than you burn in a day, you will store it as fat, and even if you eat junk daily, if you burn more calories than you eat you will lose weight. It's good to have about 10-20% of you diet from fat, healthy fats that is.

 

You should also eat like a beast after your workout. Working out is pointless if you don't eat.

 

Post workout nutrition is very important because your body absorbs everything more easily after working out, its important to create an insulin spike after a workout, this would usually be done right after a workout, it would also be good to have a proper meal about 1 to 2 hours after working out.

 

overall good

 

i workout myslef with videos on youtube i watch em and try them out i like working out im going to highschool next year and going to FOOTBALL lol... but nice site dude.

 

All this working out helps, but you want to keep ur stamina, add jogging

 

I disagree with a lot of this, and I have some experience with weight-lifting due to personal motivation for the past 8 months.

1. You don't workout after you eat because then you don't get the energy you need since it takes at least 2 hours for the food to be digested. Aside from that, you'd probably get a stomach cramp.

2. You do not put the biceps workout with the chest workout, and leave the triceps for another day. You should put the muscle, along with its opposite(for example your back and abs) on one day. So if you're going to workout your biceps, make sure you do triceps the same day. And so forth.

3. Also, I do not recommend any supplements as they will severely alter the balanced system of your body. Any offset can and usually will occur in side effects, as well as long-term side effects which aren't even known yet. Therefore no supplements, unless you can't eat a certain type of food(allergy, vegan, etc). If you can eat the food, eat it. It will be a whole lot healthier in the long run, and it won't just "pump" up your muscle, making it look big when it's actually not that strong. One more thing, if you stop weight-lifting but you continue to take the weight-gainers, you will get fat.

4. Working out 5-6 times a week is a little bit too much and won't give your muscles enough time to rest, which it needs to increase strength and mass. I recommend working around 3-4 times a week to get the rest your muscles need.

These are all the suggestions I currently have in mind. Take my word for it, I'm not trying to say that brandeis is completely wrong, but he definitely has some mistakes.

 

Eating before your workout and after your workout are two completely different things, you should consume a meal around 1-2 hours before your workout.

You work a big muscle part along with a smaller muscle part, however they have to be push or pull, for example, if you're working your chest, when doing chest exercises, you will also use your triceps, so you can workout, chest and triceps one day, and giving an example of biceps, you would work back with it (pull), for example, you could do rows, which would also use your biceps.

You can take supplements, such as a multivitamin, protein powder, creatine, etc. Just make sure you know how to use them.

 

Agreed with Supreme...

I do not agree with most of this...

Although good put together guide so 6/10.

 

wagwanadon, you're mistaken. You are supposed to work out biceps and triceps the same day, and back and abs the same day. The muscle, and its opposite muscle. It really isn't that hard to understand. So you shouldn't put triceps and chest the same day, they have nothing to do with each other. And then you will have to leave biceps with something else, when they are supposed to be with your triceps.

And I never said anything about eating after your workout. What I basically said was that you should eat at least 1-2 hours AFTER you have finished eating. Which is exactly what you said. Do you have a comprehension problem?

 

Nice guide but everything stated in this guide the gym trainer can easyly help you with, you should of extended it with a daily work out, chart of what you should do etc..

 

What is your justification of putting biceps and triceps together on the same day? When working major body parts, the arms will get tried, depending on if you are working chest or back, you will be either using a bit of biceps and triceps, which is why, for example, if you are training chest, you have also indirectly trained triceps, push and pull, chest workouts are push, which include triceps.

 

you work oposite body parts, wagwanna i've left this thread alone but you keep on embarassing yourself.

biceps with triceps
quads with hams
abs with lower back
chest with shoulders and lats

triceps are worked in with the chest, but not to much extent.

working opposites is much more effective and in my opinion, this once a week for muscle groups is bs its just a lazy mans excercise. Every other day for muscle groups.

first day I do arms, abs and a little pex and lower back including

ez-curl bicep curls 3 sets of 8
tricep extentions 3 sets of 8
crunches with high weight 3 sets of 8
20 clapper push ups 1 foot
concentrated curls 3 sets of 8
forearm curls 3 sets of 8
crunches high weight 3 sets of 8
20 forearm push ups (on fists with one foot)
wide grip barbell curls 3 sets of 8
tricep kickbacks 3 sets of 8
crunches high weight 3 sets of 8
20 tricep push ups (hands forming diamond)
dead lifting, low weight 3 sets of 20
crunches, feet in air for 10, feet in air for 20 twists feet low for ten, feet low for 20 twists feet spread for 10 reaches
dead lifting medium weight 3 sets of 12
crunches, feet in air for 20, feet in air for 20 twists feet low for ten, feet low for 20 twists feet spread for 10 reaches
dead lifting high weight 3 sets of 8
crunches, feet in air for 10, feet in air for 20 twists feet low for ten, feet low for 20 twists feet spread for 10 reaches

heres an example of a similar ab workout yet this guy doesnt go all the way up on the leg raises and right and left side crunches are just annoying.
http://www.youtube.com/watch?v=fk_usVg7Fp0

this is taking forever to post, my second day is longer but you get the overall idea.





people take the "24 hours of rest" much too seriously, I have done 18 sets on muscle groups in single days with no trouble whatsoever. It's diet determination and tollerance not just pure muscle.

 

nice giff's

 

I don't agree with most of what you have said, however, weight training without progressive overload is useless, as you won't grow, only maintain.

 

wow nice found at the gif's @ 8/10

 

10/10 very nice guide liked reading it lol

 

idk suppliments is debateable. i just take steroids (jokes) i personally dont take suppliments i find i work better without them.

 

superpump 250 sizeon and bsn true mass. Try those and you will think differently.

 

Lol wagwannadon you're fucking stubborn and ignorant as hell. Just admit that you're wrong or else you will never learn.

Also, owain jones, supplements offset the delicate balance of nutrients and vitamins in your body. Too much of anything, is bad. Even too much of water can lead to water intoxication.