Workout tips
 

I've been doing serious working out lately, especially calisthenics. However, I find some areas harder to work than others. Can anyone here suggest some good workouts to target gluts, the inside of the thighs, lovehandles, pecs, and forearms? Thanks to anyone with good advice.

d-bol

I want to massage your rippled thighs in the morning sun and feel the soft bushels of hair rub unto my cheek and I will kiss you until time's end and forever together forever

Oh, I do 100 pushups a night and 45 situps before I go to bed, fuck yeah I'm beefy.

[quote="Doctor Duffy":4930b]Oh, I do 100 pushups a night and 45 situps before I go to bed, fuck yeah I'm beefy.[/quote:4930b]

yay

[quote=lasagna]yay[/quote:19d70]

thx

Actually I was lying, I only do 70 a night and situps only when I feel like it, which is never.

Re: Workout tips
 

Cardio. Lots of it.

[quote="Doctor Duffy":3dbde]Actually I was lying, I only do 70 a night and situps only when I feel like it, which is never.[/quote:3dbde]
the only exercising you do is mastrubating

[quote=Jakke]the only exercising you do is mastrubating[/quote:623da]
ceiling cat..?

Re: Workout tips
 

To workout your ass...leg presses and squats work well...although squats tear up your knees and back....

Inside of the thighs, they have machines for this (I dont use machines so I dont know what its called) but you sit down and youput your legs in this thing, basically you're trying to touch your knees together with resistance, let go, do it again...probably 3 sets of 10 (3x10)

Lovehandles only come off like everything else, there is no specific workout for any specific part of the body to lose weight...regardless of what people say.

Pecs, that would be benching, dumb bell benching, and there is machine where you sit down, put are arms in it and basically put your elbows together..like the inner thigh workout.

The best workout I ever used for my forearms would be where you get a barbell with no weight, just the bar. Hold it by the tips of your fingers and make a fist, causing you to grip the bar...do that 3x10 then do it behind your back, 3x10. Another thing is wrist curls, get a dumb bell and basically curl your wrist instead of your shoulder.

Leg press 3x10
Machine 3x10
Lovehandles (Just run a couple of miles a day)
Bench 3x10
Dumb bell press 3x10
Pec Deck 3x10
Wrist rollers 3x10
Wrist Curls 3x10

Cycling is great on your legs. Most of you know im really thin, but my muscles really stand out on my legs because I do alot of cycling.

Coma, are you trying to lose weight (fat) or are you trying to get buff? Because there are specific ways to do either one. If you're trying to burn fat off, as Tony mentioned, do lots of cardio. If you're not used to that, start off slowly. Just make sure you do at least 20 minutes or so every day, which is when your body begins to burn fat. Assuming you go for the 20 minutes without stopping. If you're trying to get buff, basically you just need to lift heavy weights with low reps. Just don't, you know, kill yourself lol And don't cheat with the form, as far as weight lifting goes. You'll just end up injuring yourself, and not getting any actual benefit from it. If you're trying to simply get fit....well, you still need cardio. Afterwards, you should probably lift light weights with very high reps. As for love handles, well, sit ups. Side sit ups also. Test yourself and see just how many you can do until you can't go any further, then you'll know your limit and know up to what point you can/need to go everytime you do sit ups. You can also do crunches, those are pretty good.

Squats....usually people do them either to tone their quads, or build up their muscle mass in that area. So if you are actually going for weight loss, I wouldn't recommend you do squats for that. You'd just end up getting injured.

By the way, what are your eating habits? Just wondering. I'd hate to see you work your ass off only to know that you eat like 2 pounds of food in one sitting lol You'll drop the pounds/tone up through work, but you also need to eat well also.

No, no, no, no....high rep sets are worthless. There is only one reason a muscle has for becoming stronger: progressively increased overload. The only reason a muscle will become stronger is by increasing the amount of overload, or “work” on that muscle. A muscle responds to stress (weight training) by adapting and growing to handle future stress that will be placed upon it. Continue to train a muscle with the same weight and you will get the same results. You need to progressively “force” the muscle into growing stronger or it will not. So in order to increase resistance, you need to increase the amount of weight, or work, you are doing.

Lower repetitions of an exercise will allow you to increase the overload to that muscle instantaneously. This forces the stimulation of new muscle fibers that will be recruited to handle the additional stresses that will be placed upon the muscle. This is where the notion that “high reps, low weight to get ripped” is flawed. Since the only reason a muscle will create new fibers is by increased overload, or heavy weight and low reps, it is impossible to train the muscle with low weight. As a result, you will never get “cut” by lifting light weight for burnout or high rep sets. You can only achieve this by lifting heavy.

Low reps will strengthen and “tone” your muscles quicker than higher reps. It is easier to train more intensely if you are only focusing on four-to-six rep sets instead of fifteen. If you can do ten reps of an exercise, the weight is too light to achieve overload. If you are new to an exercise, ten repetitions are fine. We don’t want to sustain in injury because we jumped right into doing 4 rep sets. The first few workouts will be a trial and error process in regard to how much weight you need to use. You will quickly learn which weight you should be using. If you can do more than six reps on your heavy sets for an exercise, the weight is too light. If you cannot do at least four, the weight is too heavy. That is how you tell.

1) Before engaging in any form of weight training, warm up on a cardio machine for 5 minutes. You do not want to start cold. You will not be as strong or energetic. Hell, if you just jump around in place a little bit before your first warmup set, that is better than nothing.

2) Start your first exercise with a very light, easy set of ten reps. Never warm up to the point of failure or exhaustion. You will be wasting energy that will be needed for those heavy sets.

3) The next set should be what is called a weight acclimation set. It’s sole purpose is to get your muscles ready for an increasingly heavier weight that is to follow. If you went from a light-warm up to your heavy sets, you would risk injury and not be as strong. So progress into your heavy sets with a moderately heavier set for six to eight repetitions or less.

4) After the weight acclimation comes either one or two heavy sets. If done correctly, you should never need to do more than two heavy sets. If you can do three or more, the first two were not heavy enough or intense enough.

5) Each heavy set will consist of four to six repetitions. This lower rep range is extremely important. For either men or women, you must stay low in reps in order to gain any lean muscle. A muscle will only become stronger and more defined if it is forced to do so. This is our way of forcing it. I often ask people (male and female) why they do ten repetitions per set, and I’ve never had one person actually give me an answer. They’ve just always heard this or read to do this. Always ask yourself why.

6) Do not do cardio and weight training in the same day. Again, if you’ve already expanded most of your energy, what good is a half-assed cardio session going to do? Also make sure to rest enough between sets. You should be as strong or stronger on each forthcoming set for each exercise. Think of each set as a certain high point. You want to always break this barrier on each set.

7) Only train one or two muscle groups per workout. As a kid when you took a test the teacher didn’t make you take a test covering every subject all in one, did she? I didn’t think so.

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