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Body Building
1487 cr points
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25 / M / oregon #541
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Posted 6/22/07
realy i wouldnt give a fuck man if its couse people are like bullying ur or somthing just get a knife or fight dirty bust a bottle over a kids head kick them in the face. itll work out and u dont have to try to hard that way.
12887 cr points
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30 / M / Through the looki...
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Posted 6/22/07
Okay, I have a few general questions for the OP first...

1) Do you have any particular goal for your fitness in addition to adding muscle mass (weight) or is that about it?

2) What is your current condition level?

3) How many calories are you intaking per day (pay special attention to protein and carbs)? ---> If you have a high metabolism you probably want to shoot for 4000+ calories per day. All body types also should consider Whey Protein or Creatine if they are looking for rapid bulking for sports. (Say no to anabolic steroids!)

Alrighty then...If you give me a short bit on each of those I could construct a program for you, but as for now I will just provide an example of an advanced contact sports oriented training routine for you to start with. (Note: You can always tone it down to your liking)

Monday -

3-5 mile run
Bench Press - 3 sets x 4 reps
Incline Press - 3 sets x 4 reps
Dumbbell Incline Press - 3 sets x 6 reps
Flies - 3 sets x 6 reps
Close-grip Bench Press - 3 sets x 4 reps
Decline Press - 3 sets x 4 reps
3-Way Triceps - 3 sets x 6 reps

Tuesday -

Sprints and agilities
Squats - 3 sets x 4 reps
Single Leg Extensions - 3 sets x 6 reps
Leg Extensions - 3 sets x 6 reps
Leg Curls - 3 sets x 6 reps
Incline Leg Press - 3 sets x 4 reps
Calf Raises - 3 sets x 6 reps

Wednesday -

3-5 mile run
Power Cleans - 3 sets x 4 reps
Overhead Press - 3 sets x 4 reps
Military Press - 3 sets x 6 reps
Shrugs - 3 sets x 4 reps
Lateral Raises - 3 sets x 6 reps

Thursday -

Sprints and agilities
Dead Lift - 3 sets x 4 reps
Seated Row - 3 sets x 6 reps
Rear Delt - 3 sets x 6 reps
Lat Pull-downs - 3 sets x 6 reps
High Pulls - 3 sets x 6 reps

Friday -

3-5 mile run
Straight Bar Curls - 3 sets x 4 reps
Preacher Curls - 3 sets x 6 reps
Hammer Curls - 3 sets x 6 reps
Concentration Curls - 3 sets x 6 reps
Cheat Curls - 3 sets x 4 reps
Push-ups - 3 sets x 50 reps
Sit-ups - 3 sets x 50 reps
Crunches - 3 sets x 50 reps
Jackknives - 2 sets x 25 reps

NOTE: Sets denote a set of repetitions (reps). Higher reps with lower weights is for toning and cutting. Medium weight with a intermediate number of reps is for general conditioning. Lower reps with high weight is for bulking.

You might also consider looking at some of the US military workouts...My experience with them is a rather good one, but generally they are more for just general fitness and toning, not really bulking...

Oh and one last important thing...Safety always comes first. If you don't have a lifting buddy, get one. If you are not all that experienced in the gym have a trainer show you how to do the various lifts and observe you doing them. And most importantly, don't try to overdo things. Improvements take time; forcing them leads to injuries.
6326 cr points
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31 / M / KSA
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Posted 6/22/07
buddy body-building to too early for 15 years age wait until u'll be 18 ^_-
3298 cr points
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31 / M
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Posted 6/22/07
bleh dunt listen to all the dont work out til ur certain age thing thats only for those kid body builders that are like fucking 9 and can bench 250 those kids are gonna be fucked when they grow up, but 15 is decent enough age to get motivated and get started into a routine

just DONT OVERDO it, people telling u to run 5 miles and shit wtf lol u not a track athlete at the moment

shei's routine is good for someones thats mid level/older person, but thats a 5day routine, i dont think u should do more than 4x a week if just a novice, just do shei's routine except make it a weight u are able to do

and dunt neglect ur lower body just cause only ur chest arms are seen in the mirror
12887 cr points
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30 / M / Through the looki...
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Posted 6/22/07
^ Yeah the routine that I posted will kick your butt for a few weeks if you aren't used to that much strenuous exercise...You do get used to it though. And still, he should tone it down a bit and maybe work towards that routine.
929 cr points
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27 / F / under the bed( ok...
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Posted 6/22/07
just wait until your muscles are sooo big that you can't reach your nose to scratch it.
12887 cr points
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30 / M / Through the looki...
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Posted 6/22/07
^ A bit random and really not that possible...Even Schwartzenegger can scratch his nose still, despite his massive muscles.
2307 cr points
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25 / M / West Covina
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Posted 6/22/07
I Have A Theory...But This Is Just Wat I Learned...
It Comes Naturally Depending On Your Body Type...
People Like Me, Who Grows Muscle Mass And Dont Excercise, We Are Called Mesomorphic Body Types And Theres The Endomorphic And Sumthin i Forgot...
So Yea...I Eat A Lot To Keep My Energy Up And Sugar...or Else, We Have No Energy...But Yea..Body Type...And Nutrition...But As you Can See, Im Still Kinda Small...
24645 cr points
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28 / 横浜市
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Posted 6/25/07

sheighton wrote:

Okay, I have a few general questions for the OP first...

1) Do you have any particular goal for your fitness in addition to adding muscle mass (weight) or is that about it?

2) What is your current condition level?

3) How many calories are you intaking per day (pay special attention to protein and carbs)? ---> If you have a high metabolism you probably want to shoot for 4000+ calories per day. All body types also should consider Whey Protein or Creatine if they are looking for rapid bulking for sports. (Say no to anabolic steroids!)

Alrighty then...If you give me a short bit on each of those I could construct a program for you, but as for now I will just provide an example of an advanced contact sports oriented training routine for you to start with. (Note: You can always tone it down to your liking)

Monday -

3-5 mile run
Bench Press - 3 sets x 4 reps
Incline Press - 3 sets x 4 reps
Dumbbell Incline Press - 3 sets x 6 reps
Flies - 3 sets x 6 reps
Close-grip Bench Press - 3 sets x 4 reps
Decline Press - 3 sets x 4 reps
3-Way Triceps - 3 sets x 6 reps

Tuesday -

Sprints and agilities
Squats - 3 sets x 4 reps
Single Leg Extensions - 3 sets x 6 reps
Leg Extensions - 3 sets x 6 reps
Leg Curls - 3 sets x 6 reps
Incline Leg Press - 3 sets x 4 reps
Calf Raises - 3 sets x 6 reps

Wednesday -

3-5 mile run
Power Cleans - 3 sets x 4 reps
Overhead Press - 3 sets x 4 reps
Military Press - 3 sets x 6 reps
Shrugs - 3 sets x 4 reps
Lateral Raises - 3 sets x 6 reps

Thursday -

Sprints and agilities
Dead Lift - 3 sets x 4 reps
Seated Row - 3 sets x 6 reps
Rear Delt - 3 sets x 6 reps
Lat Pull-downs - 3 sets x 6 reps
High Pulls - 3 sets x 6 reps

Friday -

3-5 mile run
Straight Bar Curls - 3 sets x 4 reps
Preacher Curls - 3 sets x 6 reps
Hammer Curls - 3 sets x 6 reps
Concentration Curls - 3 sets x 6 reps
Cheat Curls - 3 sets x 4 reps
Push-ups - 3 sets x 50 reps
Sit-ups - 3 sets x 50 reps
Crunches - 3 sets x 50 reps
Jackknives - 2 sets x 25 reps

NOTE: Sets denote a set of repetitions (reps). Higher reps with lower weights is for toning and cutting. Medium weight with a intermediate number of reps is for general conditioning. Lower reps with high weight is for bulking.

You might also consider looking at some of the US military workouts...My experience with them is a rather good one, but generally they are more for just general fitness and toning, not really bulking...

Oh and one last important thing...Safety always comes first. If you don't have a lifting buddy, get one. If you are not all that experienced in the gym have a trainer show you how to do the various lifts and observe you doing them. And most importantly, don't try to overdo things. Improvements take time; forcing them leads to injuries.


Very impressive only thing I would add would be some flexibily training. To pimp, the last body type you are looking for is ectomorph. As for you I'd probably catergorise you somewhere between ecto and mesomorphic. While you will likely always have great muscle definition, you will really struggle to put on mass. S

4363 cr points
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27 / F / my room filled wi...
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Posted 6/29/07
my doc say i have to lose weight, and all i did was jump rope for 300, sit up for 60 or 70, and much more. Within 3 months i lost 12 pounds, and oh yea eat veg food or it will never work
4363 cr points
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27 / F / my room filled wi...
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Posted 6/29/07
and for the guys, never take steroids. I dont think u would want ur thing to be this 8============D to this 8=D or to have breast
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24 / F / St.Paul
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Posted 6/29/07
Wow. Don't over eat or work out.
5787 cr points
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43 / M / US
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Posted 6/29/07
@ sheighton

Thats a pretty damn good routine you got there. About the only thing I'd renig on would be the running.

If you are going to run, and do NOT want a "runners body" don't do more then about 45 minutes at a time (max of twice a day).

When running for the first 10 - 15 minutes you are burning sugar. When you get your second wind is when your body starts to burn fat. This happens (for the average person) after about 10 - 15 minutes into the run. For best results (unless you want to be toned only) run only for 30 - 45 minutes. Anything past that point and your body will become very slim after a while and it will seem impossible to build a lot of mass.
Posted 6/29/07
eat around 3000 calories a day, lots of protein, drink about a gallon of milk a day.
lift as much as you can hold, do lots of push ups and incline push-ups, curls
they key to getting bigger is to push yourself to the limit. trust me i know
624 cr points
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29 / M / secret
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Posted 6/29/07
steroids unless you wanna do that one^
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