"Best of the Workout Section"

[Bignbuff]

With so many great threads in this section that deserve to possibly by stickies, I, with the help of hepennypacker52, decided that their should be a �€œbest of�€� thread for this section. We hope that this can by utilized as a valuable resource by the members that visit this section.

The Official List of Exercises Needed to Gain Mass by Big Daddy Shane

Doing The Splits (Solid Routines Here) by BRIT_BEEF

Fundamental Bodybuilding Information by Sychokid

The Cardio Compilation by Bignbuff

Muscle Groups by the Workout Section Regulars

A Listing of Proven Workout Routines by latrell and Andalite

Elitelifts' Year-long Training Guide

Different Types of Training Explained by hepennypacker52

HST For Dummies by hepennypacker52

The Ab Guide: Getting That Visible Six Pack by hepennypacker52

High Frequency Training by meathead198

Proper Gym Behavior

Upright Rows Discussion

Abbreviated Training/HIT Info by ja2001x

Mens vs. Women�€™s Training

The Lowdown on Arnold�€™s Encyclopedia

Muscle Fiber Discussion with MsFit, Big Cat, and �€“T-

Max-OT vs. HST Discussion

Hypertrophy Program by Fortified Iron

Number of Reps and Sets for Muscle Development

Lifting Fast vs. Lifting Slow

Rep Ranges

Taking Time Off by the iron addict

Size vs. Strength by the iron addict

Rotating Routines by the iron addict

Volume or HIT?

Muscle Groups by the regulars by Midian

Crush's Guide to Flexibility

Exercises Discussion

Chad Waterbury's Workouts by ashimmatthan

Offical List of Christian Thibeadeau's Routines by ashimmatthan

Why Aren't You Growing? by Andalite

Writeup for Ripptoe's Program by Matta114

Secrets Revealed by FUTURE

Big Bench - Bad Shoulders by Paul Chek

15 WAYS TO INCREASE YOUR BENCH PRESS

Training for Mass by Dave Tate

How I Squatted 830 Drug Free by FUTURE

Training Primer by homer1

***If there are any threads you feel I or hepennypacker52 missed and should be on here, shoot me a PM.

[dookie1481]

Don't forget my personal favorite, the immortal SIXPACK GQ. "Why would you want to be big when chicks don't like that?"

[Bignbuff]

Haha

Must of missed those.

[Mikey1]

none of these links are working for me

[PSUPOWER]

Originally posted by MiloMan
Did you get The Gym Nazis highly popular thread about how to develop his "inner *******", or was that on another forum?

I remember that, haha

[Bignbuff]

Originally posted by Mikey1
none of these links are working for me

Yes, there not working for me either. That's wierd, it's just opening up a blank page.

I put in all the codes correctly too.

Is this happening to anyone else?

[username3409]

Originally posted by Mikey1
none of these links are working for me

same here

[Limbo]

Originally posted by Bignbuff
Yes, there not working for me either. That's wierd, it's just opening up a blank page.

I put in all the codes correctly too.

Is this happening to anyone else?

If you have the ability to use HTML codes in your messages, go back and check your coding. I see a bunch of <Br /> tags in your message (it should just be <Br>).

Edit: and it seems there are extra http:// 's in some of the links.

[Bignbuff]

Originally posted by Limbo
If you have the ability to use HTML codes in your messages, go back and check your coding. I see a bunch of <Br /> tags in your message (it should just be <Br>).

Edit: and it seems there are extra http:// 's in some of the links.

Actually it says HTML code is OFF for me.

Can I manually change that or does it have to do with my internet browser?

[Limbo]

Originally posted by Bignbuff
Actually it says HTML code is OFF for me.

Can I manually change that or does it have to do with my internet browser?

No, it's a forum setting. I was curious why <Br />'s appeared in the page source, though I now notice that it's everywhere in the page, not only in your post. What horribly bad syntax. Though I guess it doesn't matter.

I'd go back and check your [ url ] coding... you may want to disable the checkbox at the bottom that says "Automatically parse URLs" -- that might be the trouble.

[Bignbuff]

Originally posted by Limbo
No, it's a forum setting. I was curious why <Br />'s appeared in the page source, though I now notice that it's everywhere in the page, not only in your post. What horribly bad syntax. Though I guess it doesn't matter.

I'd go back and check your [ url ] coding... you may want to disable the checkbox at the bottom that says "Automatically parse URLs" -- that might be the trouble.

Well I changed that and it didn't do anything.

I don't see any of this <Br stuff though. Where do you see it?

[Limbo]

Originally posted by Bignbuff
Well I changed that and it didn't do anything.

I don't see any of this <Br stuff though. Where do you see it?

Oh, well it has to be your [ url ] coding then... there's no other explanation.

Edit: The first 5 links work fine, but then the 6th is broken. You should be able to see a difference and figure out the error.

The Br stuff appears in the HTML code (not where you type a post message) when you do View/Source on this page.

[Bignbuff]

Originally posted by Limbo
Oh, well it has to be your [ url ] coding then... there's no other explanation.

Edit: The first 5 links work fine, but then the 6th is broken. You should be able to see a difference and figure out the error.

The Br stuff appears in the HTML code (not where you type a post message) when you do View/Source on this page.

Got it!

The problem was that there was a spacing between where I put [ u r l= and the link. When I typed it in Microsoft Word originally there was no spaces, it was just on separate lines. It just got messed up when I copied and pasted it.

Thanks for the help anyways.

[meathead198]

1. Excellent idea, thats removed a lot of the clutter.

2. Woohoo, my thread is in a sticky

[scott_donald]

well done my two firends was wondering why brit_beefs thread was two pages back... and here me thinking you were off enjoying yourself on vacation all summer...

[Boxing11]

Can someone tell me how to measure body fat %?

[Bignbuff]

Can someone tell me how to measure body fat %?

Calipers is probably your best choice. There are better ways but they're a pain in the ass to get done.

[zackmurphy]

Calipers is probably your best choice. There are better ways but they're a pain in the ass to get done.

And the other ways aren't so much more accurate that it's worth your time and trouble. Calipers, and ideally a friend to help you do the measurements as accurately as possible, and you're in business.

[TheCrushinator]

I decided to write this up, because flexibility seems to be an aspect of BB'ing that is very often neglected. There are lots of posts on these forums about good lifting routines and good diets, but very few on proper stretching and flexibility.

Of course, I'm not trying to claim that stretching plays as crucial a role in weightlifting as a good routine or proper nutrition, but it is still very important nevertheless. Not only will regular stretching help prevent injuries and increase your range of motion in exercises, scientific studies have also shown that the addition of flexibility exercises to a general workout routine helps to increase strength gains.

First off, I should stress that I am NOT an expert in this area, and have no PhD in the field of stretch-ology. So you can decide for yourself whether or not to believe what you read here. If you do want a much more detailed and scientific approach to stretching, read this document - it contains almost everything you could ever want to know about the subject:

http://www.cmcrossroads.com/bradapp/...ec/stretching/

For those of you who would like to start a stretching routine to increase your flexibility I've attached as a Word Document a daily routine that I created for myself, which stretches pretty much all of the main muscles in the body, and does so in the correct order of execution (for more information about stretching order, see the website given above).

You should do these stretches in the order they are listed - they all have pictures to illustrate correct form. This routine will take you only around 30 minutes a day, and if you follow it well you'll be as flexible as a Olympic gymnast in no time at all

In case you're interested, I took all the pictures from this site:

http://www.workoutsforwomen.com/stretch.asp

which is an excellent resource for stretches. If you don't like one of the stretches I've chosen, you can simply change it for another listed on the site.


Some basic rules that are important to follow:

First of all, you should not stretch until you are properly warmed up. Trying to stretch a cold muscle is next to useless. So before starting a stretching routine make sure you do jogging for at least 5-10 minutes (or some other equivalent exercise).

When lifting weights, you should always stretch the muscles you are using both during and after the workout - this will decrease post-exercise soreness and enhance muscle growth. Although post-workout is a great time to do a full stretching routine, since your body is usually nicely warmed-up, most people don't have the time for this (and don't feel like it either, after heavy lifting). This doesn't matter, since any time during the day is perfectly fine for stretching.

On to the exercises themselves. You should hold each stretch for at least 15 seconds. As for the number of repetitions, this depends on how much time you are willing to spend, but the usual range is 2-5 reps of each stretch. One important thing to note if you've downloaded my routine is that the stretches usually call for 'mild tension' to be exerted on the muscles. This means that while most stretches should cause some discomfort, you don't have to (and shouldn't) stretch until tears are rolling down your cheeks due to the pain.

Those are the basics - I hope this thread has been useful to some people. Once again, I WANT TO STRESS that I am not an expert in this area, so do not treat my advice as Holy Writ. And for those of you who really are experts, if you spot any glaring mistakes in my post, please tell me about them, and I will gladly edit them out.

Enjoy your stretching!

[mglp]

<br> is pre-XHTML, as in HTML 4 or less, and is not standard compliant anymore. <br /> is the new standard. According to XHTML rules, all tags must have closing tags, and when a tag such as <br> or <img> is used that has no closing tag, such as <a></a>, a trailing slash should be added to it.

peace

[muscleboy333]

Great thread !

[Bignbuff]

Great thread !

Thanks broski!

[dookie1481]

I Need Help To Lose Weight And Gain Muscle Mass

Don't we all...

[D17]

Hi guys!!

Just wondering....when im wait training, is it better to increase weight when going to the next set or stick to the same weight for all three sets.

For example: when i bench press i would get a weight that is challening and stick to the same weight for all three sets. OR should i increase the weights for every set....and what's the difference between these two techniques?

Thanks

[Bignbuff]

Either is fine. When you increase the weight and decrease the reps, it's called pyramiding. That's what I do.

[Wheelies]

I like to stick with the same weight(straight sets) unless I feel I can add weight and still fall within my given rep range(4-6). I feel its more effecient, but both obviously work.

[D17]

But which one would be better for increasing mass?

[Bignbuff]

But which one would be better for increasing mass?

Either. It's a personal preference thing really. Just make sure you're training with intensity, eating properly, and getting enough rest and you'll grow.

[L4k3rs0wNy0u]

Thanks!

If anybody is interested in dynamic stretches here are a few good sites:

http://orgs.jmu.edu/strength/JMU_Sum...flexibilty.htm

http://www.acc.co.nz/injury-preventi...mic-stretches/

[Bignbuff]

Nice thread!

Always remember to do dynamic stretching prior to lifting and static stretching afterwards. Read this article for more info on why you shouldn't do static stretching before working out...

http://www.bodybuilding.com/fun/evan6.htm

I'm gonna PM a mod and ask them to add this to the "best of" sticky.