adam17
04-14-2002, 01:35 PM
I am 6'1 180 pounds; 18 yrs old
I lost 25 pounds recently but I was left pretty flabby in certain spots. I mean I have muscular arms and a big chest but if i could get them a little cut by summer I would be very happy.
I have been lifting off and on for about 3 years now so I know what I'm doing in a way. Can anyone tell me a good routine with an amount of sets and reps that could help me show some muscle in like 2 months? These are the weights and stuff i have:
Bench with leg extension and plenty of free weights
Curling Bar
Dumbells
Treadmill
Ab Slide
Can't pushups everyday shape my upper body nicely?
I lost 25 pounds recently but I was left pretty flabby in certain spots. I mean I have muscular arms and a big chest but if i could get them a little cut by summer I would be very happy.
I have been lifting off and on for about 3 years now so I know what I'm doing in a way. Can anyone tell me a good routine with an amount of sets and reps that could help me show some muscle in like 2 months? These are the weights and stuff i have:
Bench with leg extension and plenty of free weights
Curling Bar
Dumbells
Treadmill
Ab Slide
Can't pushups everyday shape my upper body nicely?
Sponsor
Rick31384
04-15-2002, 03:20 AM
I guess pushups can to an extent...depending on reps and sets...but I dont see the point in pushups if you have a bench...I have been doing the routine on thepumpingstation.com for a year and a half now..some people here say the reps are too much and I should raise weight...I really dont know I just know the routine has been working great for me..I raised almost 60lbs on bench in about 3 monthes using that routine...its slowed down since then because I havent been following the routine as much as I should be...im trying to get back on track just been so busy as of late...anyways doing that routine off and on for a year and a half I have gained about 120lbs on bench would be more if I wouldnt of starting slacking but its shaped me greatly...give it a try and adjust as needed...people build differently..do what works for you
adam17
04-15-2002, 12:54 PM
Thank you for that advice but can anyone suggest a routine (with amount of sets and reps) with the equipment I said I had???
Thanx
Thanx
Spacecowboy
04-15-2002, 09:38 PM
Basically when lifting i'd lift arms monday legs tuesday, arms wendesday, legs thursday, to let your muscles regenerate.
You have a bench press which is important, so i'de start off doing 3 sets of 8-10 reps each time. Doing is much weight as it takes to accomplish that.
Curling is a good one to which i would also do 8-10 reps 3 times.
And pushups are very important, pushups show that you can support your body weight, do as many as you can until you're just one of two away from failure. 3 to 4 sets of pushups.
Everyday i would work your abs though, because they're you're core, i'de start off by doing 50 situps 3 sets and 50 crunches 3 sets. Making sure to do abs everyday.
Legs are a little harder with what you have i would suggest, doing squats because they make just about every leg muscle get stronger
And for a general rule the more reps you more cut you'll get, the more weight you do the more big yu'll get. I'de suggest doing more weight for arms, because it will show, but you may just be toning, so you might want to 12-14 reps of everyhing.
You have a bench press which is important, so i'de start off doing 3 sets of 8-10 reps each time. Doing is much weight as it takes to accomplish that.
Curling is a good one to which i would also do 8-10 reps 3 times.
And pushups are very important, pushups show that you can support your body weight, do as many as you can until you're just one of two away from failure. 3 to 4 sets of pushups.
Everyday i would work your abs though, because they're you're core, i'de start off by doing 50 situps 3 sets and 50 crunches 3 sets. Making sure to do abs everyday.
Legs are a little harder with what you have i would suggest, doing squats because they make just about every leg muscle get stronger
And for a general rule the more reps you more cut you'll get, the more weight you do the more big yu'll get. I'de suggest doing more weight for arms, because it will show, but you may just be toning, so you might want to 12-14 reps of everyhing.
Spacecowboy
04-15-2002, 09:40 PM
Basically when lifting i'd lift arms monday legs tuesday, arms wendesday, legs thursday, to let your muscles regenerate.
You have a bench press which is important, so i'de start off doing 3 sets of 8-10 reps each time. Doing is much weight as it takes to accomplish that.
Curling is a good one to which i would also do 8-10 reps 3 times.
And pushups are very important, pushups show that you can support your body weight, do as many as you can until you're just one of two away from failure. 3 to 4 sets of pushups.
Everyday i would work your abs though, because they're you're core, i'de start off by doing 50 situps 3 sets and 50 crunches 3 sets. Making sure to do abs everyday.
Legs are a little harder with what you have i would suggest, doing squats because they make just about every leg muscle get stronger
And for a general rule the more reps you more cut you'll get, the more weight you do the more big yu'll get. I'de suggest doing more weight for arms, because it will show, but you may just be toning, so you might want to 12-14 reps of everyhing.
You have a bench press which is important, so i'de start off doing 3 sets of 8-10 reps each time. Doing is much weight as it takes to accomplish that.
Curling is a good one to which i would also do 8-10 reps 3 times.
And pushups are very important, pushups show that you can support your body weight, do as many as you can until you're just one of two away from failure. 3 to 4 sets of pushups.
Everyday i would work your abs though, because they're you're core, i'de start off by doing 50 situps 3 sets and 50 crunches 3 sets. Making sure to do abs everyday.
Legs are a little harder with what you have i would suggest, doing squats because they make just about every leg muscle get stronger
And for a general rule the more reps you more cut you'll get, the more weight you do the more big yu'll get. I'de suggest doing more weight for arms, because it will show, but you may just be toning, so you might want to 12-14 reps of everyhing.
Spacecowboy
04-15-2002, 09:42 PM
Basically when lifting i'd lift arms monday legs tuesday, arms wendesday, legs thursday, to let your muscles regenerate.
You have a bench press which is important, so i'de start off doing 3 sets of 8-10 reps each time. Doing is much weight as it takes to accomplish that.
Curling is a good one to which i would also do 8-10 reps 3 times.
And pushups are very important, pushups show that you can support your body weight, do as many as you can until you're just one of two away from failure. 3 to 4 sets of pushups.
Everyday i would work your abs though, because they're you're core, i'de start off by doing 50 situps 3 sets and 50 crunches 3 sets. Making sure to do abs everyday.
Legs are a little harder with what you have i would suggest, doing squats because they make just about every leg muscle get stronger
And for a general rule the more reps you more cut you'll get, the more weight you do the more big yu'll get. I'de suggest doing more weight for arms, because it will show, but you may just be toning, so you might want to 12-14 reps of everyhing.
You have a bench press which is important, so i'de start off doing 3 sets of 8-10 reps each time. Doing is much weight as it takes to accomplish that.
Curling is a good one to which i would also do 8-10 reps 3 times.
And pushups are very important, pushups show that you can support your body weight, do as many as you can until you're just one of two away from failure. 3 to 4 sets of pushups.
Everyday i would work your abs though, because they're you're core, i'de start off by doing 50 situps 3 sets and 50 crunches 3 sets. Making sure to do abs everyday.
Legs are a little harder with what you have i would suggest, doing squats because they make just about every leg muscle get stronger
And for a general rule the more reps you more cut you'll get, the more weight you do the more big yu'll get. I'de suggest doing more weight for arms, because it will show, but you may just be toning, so you might want to 12-14 reps of everyhing.
Spacecowboy
04-15-2002, 09:44 PM
Sorry bout that but the website made an error or i did whichever sorry
drisnya
04-18-2002, 11:35 PM
go to www.ast-ss.com....good (http://www.ast-ss.com....good) fitness supplement site. look on right side for their Max-OT workout. it is surprising how little you actually have to do for great results...no more than 6 reps, heavy weights, four sets...for chest it would be, for example, four sets flat bench, four decline and three sets dumbells. you're done for the day. never more than six reps; if you can do more than six comfortably you're too light. spend a half hour at that site and you'll get the picture....
drisnya
04-18-2002, 11:37 PM
sorry, link is www.ast-ss.com (http://www.ast-ss.com)
Psikilla
04-19-2002, 07:29 PM
actually the whole "more reps more cut" thign has been proven wrong in several studies.