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[TheDriveClothin]

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[millertime981]

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[aged]

As my username suggest im not a novice at this. I will however say that I am not done learning either. I like to think im teachable and with that in mind id like to share two particular exercises that have taken me over three decades to develop and im still not a master with them yet but I aspire to be. Before I just throw it out there let me preface it a little. Ivebeen training and competing for over 30 years. I've had a little success both in bodybuilding as well as powerlifting. Recently I've coached to male bb competitors who both won there class at the NC state show. I say that to build a little credibility not to boast. I would rather you take something away from this than even know my name.
This is intended primarily for the young guys and gals getting started. If your reading this you care enough to research and that absolutely translates to profitable motivation. Believe me when I say that as far as training programs I've tried most. From DC to german volume training. From Max OT to high volume double splits. Some worked better than other but most produced results for a season. Here is the main thing you should know about your training. Keep it simple (not easy) Controlled intensity with moderate volume produces desired results considering your nutrition is food and your rest is adequate.

Its taken me 30+ years to realize that the same dogged determination and intensity of effort can help me be successful in other areas of my life spiritual, family, and business. Take sway the NEVER QUIT NEVER SURRENDER mindset from your training and carry those over to more altruistic pursuits in your life and you truly reap more than a 20" bicep or striated glutes

God Bless

[zack5245]

I have about 8% body fat right now and want to purely gain muscle. I was wondering what diet tips anyone can give me thanks a lot.

[ashleyhorner]

A topic especially with women wanting to trim down size is should I take fat burners.... Are they necessary and do they really work?

My clients often ask me if they can take them and how I personally feel about them.


So, here is to the new year, everyone is starting to think about all the Holiday weight they've gained and are wanting to find the fastest easiest way to get it off with minimal amount of effort and time. Like fat burners, I have a problem with people jumping on a 'diet' We have so many out there these days its ridiculous, not to mention a complete waist of money. The latest Ive heard of was the 'cookie diet'! Come on people are you serious? The problem is that yes, you may get very quick results but it is by no means teaching you anything, you can spend the money buy the 'pre' packaged meals and even get them delivered to your house. You must ask yourself this question. 'Am I going to be able to eat like this, eat these prepackaged meals for the rest of my life?' NO of course not. You're searching for a temporary fix that will in turn give you negative results, leave you frustrated and disappointed. So, like fat burners, I believe its a temporary fix. Yes it may reduce your appetite so you don't feel hungry as often, but the bottom line is that you can not be on fat burners for the rest of your life.

If you continue to lean on these things as a crutch i.e. fat burners, prepackaged meals & fad diets, You are turning yourself into a roller coaster of on again off again dieting. The best gift you can give yourself is knowledge in nutrition, planning out your meals and learning to cook healthy and clean. Its the forever giving gift that you will always have and even better you can share with your children, family and friends.

Do I take fat burners? I do, but as a figure competitor the only time I take them is about 2 weeks out from a show when calories are dropping and you're mentally going crazy and energy levels hit an all time low. To be honest I don't even take them every day even when Im 2 weeks out from a show.

So, the decision is yours. I never let my clients who are striving to live a healthier overall lifestyle partake, I want them to learn themselves, how to cook, how to balance the rewards in life. Get in the kitchen and cook. There have been times that I've made something and its been a complete disaster and there have been other times that make something incredible that I continue to make over and over again.

[tjr1]

I would like to ask the people on here which one they think is the best no shotgun or super charge I have already try super charge and think it really good but have not try no shotgun . So what do you guys thinks the best

[bidawid]

thanks for the info

[Dubzfry]

I have been trying to find some science or info about the shower routine and cant find anything concrete other than the thought that the cold and how water gets the blood pumping the lactic acid throughout your body and to your extremities, anyone have any science on this shower thing? I would hate to be taking the placebo pill on this one.

The hot water will make your blood vessels expand and the cold will make them decrease. This will increase the blood flow and delivers necessary substances such as nutrients and oxygen to the cells and transports metabolic waste products away from those same cells.

More blood flow = Better

[paulo33]

i do weights and then cardio . i do about 25 to 45 on days i work days i dont work i do about 1 and 15min. should i do more cardio durning the week? i been trying to also change my diet and get used to it . cant u giving some input on my cardio and diet ?please thanks.

[marknight]

Hey everyone, im a junior linebacker/guard now going to be a senior i couldnt play the previous year due to a knee injury but i am fully recovered now, so as it beig my senior year i need to come back huge and fast, so was wondering if anyone couls point me toward a good workout routine that also involves some cardio, thanks! Bench 165 x 4 squat 325 x 4

[mtj162]

Ok, new to this site, or at least this part of it as I have visited the actual site many times. I am 37 yrs old and in August I had my 3rd.....yes 3rd, disectomy of the L5-S1. I weigh 184 lbs and have always been athletic. The problem is the for the past several months since the surgery, I have truly been a Boy Scout about obeying my Dr's orders about lifting and just generally being cautious. But now, I am soft and need to start working out! Has anyone been through this and what and where did you start? Obviously, the workouts have to be tailored to something that my body can tolerate as i start over fresh again, but I truly feel good and am ready to start. I am tired of feeling lathargic all the time.

Thanks.

[changeoflife198]

Hey guys 29m here from oz. In the last 6 months i have reduced my weight from 138kgs to 115kgs.
The bad news i guess is that i havent been able 2 gain control of my diet due 2 what i know understand as i was undereating then gorging , living in a yo-yo dieters paradise one might say.

But i am here 2 gain knowledge as i am about 2 start lifting weights in addition with cardio and want 2 educate myself on correct nutrition that is healthy and can sustain results the right way.

In closing my question i guess if you will is at the weight i am at with my goals in general 2 gain lean muscle , lose fat and gradually lose weight is....... what is the correct amount of calories, cardio and what would be a the appropriate way 2 lift ie reps sets yada yada .

Any help would be very appreciated as i was really starting 2 get down on myslef as my weight and progressed has stalled due 2 the imbalance in nutriton and desire 2 lose weight 2 vastly. i will also include a pic thanks alot guys have a great new yr.

[Istayfly96]

Hey,
I'm 16 years old weighing 126 lbs and about 5'3. What can i do to get ripped abs and arms? Or what kind of body do you guys recommend for me? Can i please get some tips on what i should focus on more for my body to appear better than what is shown in the image. Also, what can i do to get veins in my arm to show more? Thanks in advanced (:

[brennenlesser]

My name is Brennen. I was once in very good shape! Certified with the ISSA and trained people. I was also a touring musician and one day I just gave up. My friends drank and ate terribly and I caved and followed the life style. There was just something about going to the gym alone all the time that got depressing. I've gone from 180 back up and beyond my start weight of my original wake up call. I'm 260 at the moment. going from 31" jeans to finally re-buttoning my 40" after wearing 42" a bit.

Everything changes now. I'm married. I have a baby on the way that'll arrive in June. I'm back on the wagon and all I want is to live a long time and support my family and be that leader it's calling for. I'm tired of scary health issues and pains that can not be explained by doctors. I know the 9 out of ten health issues can be avoided by proper diet and exercise! If I wait any longer I know my life span will probably be cut WAY short.

If you care to follow this as I stick it out I'll be posting weekly updates in my profile. Whatever I post in here I'll post in my blog. Wish me luck!


I'll post my work out and weekly/daily routines in my next post.... which should be a few moments after this post.

[jermiah123]

start off with

monday chest triceps
bench press,incline benchpress,dips.
tricep pushdowns,overhead extentions,skull crushers.

tuesday cardio 25 min plus abs

wensday legs and shoulders

squats,leg press, calf raises
shoulder press, shoulder shrugs, side shoulder extentions

thursday cardio 25 min plus abs

friday back and biceps

bent over rows, pull ups, pull down with machine
barbell curls hammer curls.

sat and sun rest



reps 6-12 sets 3-2

can someone share a split with me or give me some help so I can improve my split??

[jermiah123]

monday- chest triceps
bench incline bench dips
tricep extentions push downs skull crushers

tuesday 25 min cardio and abs

wensday legs and shoulders

shoulder press shoulder extentions from the side
squats leg press calf raises

thursday - cardio abs 25 min

friday back and biceps

pullups rows pull down machine
bicep curls hammer curls


6-12 rep range could someone share a workout similir to this or give me pointers so I could make mine a little better. someone share with me!

[biigsean]

Back when i was around 155 a little over a year ago, i did tons of cardio and was great shape, but i was focusing on being cut. But now i want to gain weight for football and to lift more. So my question is, how important is cardio when trying to gain weight? I obviously only want muscle pounds, because i still like being pretty cut for being 185.
So should i do cardio? And while im at it, what should i eat to gain more muscle not fat? Thanks guys!

[NT87]

Hey guys.

Just a quick one.

I haven't really trained at all over Christmas and haven't ate as well as I have been etc. it's been approx been just over a week since I properly trained and ate properly. I have lost a lot of size in a short while to the point where someone even commented on it in the gym (confidence gone!) soon as I hit the gym properly again within a few days. Will this size come back quicker? Or are we looking at a few months?

[zac20133]

I have seen results but I wonder if I could see more lowing my volume. I usually do 15-17 Sets within an hour time frame. I have went from benching 225 x 8 to doing 255 x 9 in a 5 mth window. (I really dont know how good that is) My chest workout is like this, Bench, Incline Bench, Decline Flys, Incline Machine, Machine Flys. Doing them 3 sets a piece with 8 rep range for most part.. I am guilty of throwing in a high rep set if I finish below my hour window. Do you think I would grow more if I decreased my volume? People have noticed change in me and I get that a lot. But I am second guessing myself. I wonder if I would see more if I cut down volume. My intensity is what I am known for. I am a lunatic in the gym...

What is your opinion?

[mreyes2911]

I am 150 pounds and I am trying to Gain 20 pounds of lean mass! I want to be bigger but stay really ripped. I went on a Diet plan with 6 meals a day which is about 3000 calories. I am gaining a little bit of muscle but I am gaining noticable fat in my midsection and I dont know why! What do I have to do lose the extra fat in my midsection and gain lean cut muscle?!?!?!?