Thread: Light workout

Originally Posted by KEFE

Today i did my first light wrkout since probly 10 or 9 years old well anyway I benched 30 pounds 1000 times.

why?
its tedious to do and it wont do anything?

Trying to lose weight?

defonition

Originally Posted by KEFE

defonition

your joking right?

huh?

Definition comes from losing fat buddy, not high reps.

are you a women?

nope im not a woman im 12 and male

my regular is 100 pounds

it was something i just wanted to do it only took 3 ours

1000 reps in a single sitting is a nice way to burn out your joints. If you want to do cardio lifting then do circuit training or HST. You still have to fix your diet.

it was in sets of 50

is that u in the pic

http://www.ironmagazineforums.com/ga...00&ppuser=1950

whos in your avater

pro bb'er dennis james.

oh i thot it was him but he is still big tho

To improve the definition of your muscles you have two choices: lose bodyfat or gain muscle. Seeing as how you are 12, I would not be trying to lose weight. I would be focused on lifting and eating like crazy. It's great that you're starting young.

Also, from the looks of your stats you aren't training your legs. Try this beginner's routine that I have laid out and I bet you will start progressing much better in terms of strength, size, and even probably improve definition:

Day A:
Olympic Squats 3 x 8-12
Chinups 3 x 8-12
Bench Press 3 x 8-12
Hyperextensions 3 x 12-15

Day B:
Deadlifts 3 x 8-12
Bent Rows 3 x 8-12
Military Press 3 x 8-12
Decline Situps 3 x 12-15

Originally Posted by CowPimp

To improve the definition of your muscles you have two choices: lose bodyfat or gain muscle. Seeing as how you are 12, I would not be trying to lose weight. I would be focused on lifting and eating like crazy. It's great that you're starting young.

Also, from the looks of your stats you aren't training your legs. Try this beginner's routine that I have laid out and I bet you will start progressing much better in terms of strength, size, and even probably improve definition:

Day A:
Olympic Squats 3 x 8-12
Chinups 3 x 8-12
Bench Press 3 x 8-12
Hyperextensions 3 x 12-15

Day B:
Deadlifts 3 x 8-12
Bent Rows 3 x 8-12
Military Press 3 x 8-12
Decline Situps 3 x 12-15

Listen to somebody who has knowledge from experience not from reading the latest article in a shit bb magazine! somebody like p funk

Originally Posted by buildingup

Listen to somebody who has knowledge from experience not from reading the latest article in a shit bb magazine! somebody like p funk

I bet if you asked P-funk, he would tell you that the program I just laid out is good for a beginner. Furthermore, I don't read bodybuilding magazines. I read books and articles from sports doctors, coaches, and personal trainers.

Originally Posted by CowPimp

I bet if you asked P-funk, he would tell you that the program I just laid out is good for a beginner. Furthermore, I don't read bodybuilding magazines. I read books and articles from sports doctors, coaches, and personal trainers.

damn i wish i did that and have a body like yours! p funk may say the same thing but he could help if you were having practical problems or small things that people who lift have!

Originally Posted by buildingup

damn i wish i did that and have a body like yours! p funk may say the same thing but he could help if you were having practical problems or small things that people who lift have!

not everyone trains for size, cowpimp know his stuff when it comes to training

Originally Posted by Stu

not everyone trains for size, cowpimp know his stuff when it comes to training

then if not for size then what? for the length of time and amount of effort he trains, hes stats are very unimpressive!

im not a beginner

but i need a different workout

do a split routine then! fuck full body workouts, they are for beginners!

Lol @ This Thread!

heres a great beginner's split, i disagree with cowpimp on the volume thing, beginners can get away with much more volume than advanced trainers, because they can recover so quickly. i usually do a pretty moderate to high volume workout and i do 6 days a week usually. heres a good beginner's program to start off with.

monday- chest/triceps/abs
incline barbell bench- 3 sets- 12,10,8
flat dumbell bench- 3 sets of 10
flat flyes- 3 sets of 12
dips- 3 sets-12,10,8
skull crushers- 3 sets of 10
pushdowns- 3 sets of 12-15
crunches- 2 sets of 20
side crunches- 2 sets of 20( 20 for each side of course)

wednesday- back/biceps
deadlifts- LEARN GOOD FORM WITH THIS MOVEMENT, learn from someone experienced
3 sets - 8,6,4
bent barbell rows- 3 sets of 10
pullups or pulldowns(wide grip)- 3 sets of 8-10 reps
barbell curls- 3 sets, 12,10,8
dumbell curls- 3 sets of 10
concentration curls- 2 sets of 12


friday- legs/shoulders/abs
barbell back squats- again, learn GOOD FORM, 3 sets 10, 8, 6
hack squats- 3 sets of 10
barbell or dumbell lunges- 3 sets of 12-15
seated leg curls- 3 sets of 10
lying leg curls- 2 sets of 12
calf raises( seated)- 3 sets of 12
standing raises- 3 sets of 12-15
crunches- 2 sets of 20
side crunches- 2 sets of 20