Need a good book for lifting routines, suggestions?

Discussion in 'Fitness & Nutrition' started by Hyperite, Jan 17, 2008.

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  1. Hyperite

    Hyperite Vagina Junction OT Supporter

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    [​IMG]
    Used the Men's Health Book of Muscle intermediate and 3 rounds of advanced, which is totaling basically 2 years. Time for something new!


    [​IMG]
    I got the Practical Programming book, but that really wasn't what I was hoping it would be. I just want a bunch of thought-out programs with which exercises on which days, how many sets/reps/tempo, that I can xerox and bring with me to the gym.

    :x:
     
  2. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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  3. GTLifter

    GTLifter Banned

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  4. Hyperite

    Hyperite Vagina Junction OT Supporter

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    yeah, i get what he's saying, but... i need at least a base program that I can make adjustments to as I go. Ideally someone has done some sort of research to say "doing these muscle groups on these days with these exercises promotes efficient growth" or something... since I certainly am not going to do that.
     
  5. hyper

    hyper Member

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    Wow that video was great, if you want just some good background on lifting check out Arnold's encylopedia otherwise that video says its all.
     
  6. jonno

    jonno New Member

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    fail
     
  7. GTLifter

    GTLifter Banned

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    TRY READING THE FUCKING STICKIES YOU STUPID PIECE OF SHIT!!!

    I BET YOUR MOM STILL WIPES YOUR ASS AND CUTS YOUR FOOD UP FOR YOU.
     
  8. CARETAKER

    CARETAKER KANEDAAAA!!! OT Supporter

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  9. Hyperite

    Hyperite Vagina Junction OT Supporter

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    Not bad, I'll at least give it a go :wavey:

    :noes:

    What are your thoughts on it? I got Practical Programming on the recommendation here as they said it had the actual workouts, rather than the theory of Starting Strength....hope that wasn't backwards.
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Starting Strength is about technique of the lifts
     
  11. CARETAKER

    CARETAKER KANEDAAAA!!! OT Supporter

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    I haven't received it yet, I just ordered it yesterday, should get here by next week. From reading the reviews, it sounds like it's an excellent read to learn the right form. The 2nd edition is more geared to lifters than coachs.

    Here's a quick review from the Amazon reviews:
     
  12. Hyperite

    Hyperite Vagina Junction OT Supporter

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    Yeah, I'm ok on the "how-to", i need more the "what-to-do" :) Thanks though... I might pick it up anyway if it's a good read.
     
  13. LocTite98

    LocTite98 Chillin'

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    A coach I knew written a book for Mens Health. It was titled like Mens Health "Power Training" Good book. Great workouts. Ive done most of them and I can tell you they always kill
     
  14. GTLifter

    GTLifter Banned

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    this thread lacks strongminded
     
  15. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    .
     
  16. BlackIce72

    BlackIce72 New Member

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    Is it gay that I use baby wipes instead of toilet paper?

    well, I mean I use wipes on the way up, but toilet paper to kind of wipe DOWNWARD to push any residue back to the dark side instead of lingering in the crack.

    nah mean?
     
  17. GTLifter

    GTLifter Banned

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    the middle part confused me but I've been using babay wipes for about a year now...amazing...
     
  18. BlackIce72

    BlackIce72 New Member

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    well since they're wet I feel like some residue gets brought to the top of the crack

    so I use toilet paper and go the opposite way of the norm
     
  19. GTLifter

    GTLifter Banned

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    ahh....I always alternate up/down...
     
  20. BlackIce72

    BlackIce72 New Member

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    mah nga :h5:
     
  21. damM3

    damM3 Active Member

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    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  22. damM3

    damM3 Active Member

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    baby wipes ftmfw
     
  23. Abomb

    Abomb New Member

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    SO LIKE I WAS FUCKING THIS CHICK IN THE ASS
     
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