Fastest/Quickest results in a workout
I would say FBW 3 days a week, well that was what people recommended for me. Gives you a good rest time for your muscles and joints to recover, plus you feel pumped for your workout.
To get maximum results you want to keep your reps between 8 - 12 and you want to by the end of the set really struggling to do another.
I also only do cardio 3 times a week because thats enough for me, just do them on the days your not working out and use one day for rest.
I agree, 3x fullbody workouts a week is going to work all muscles equally, and frequently, without too much volume.
how's your diet look? diet is more than 50% of the 'change my body shape' equation.
I know I have banded this around the forum a lot tonight but it is quite an easy workout routine to follow and you may find it useful, There was just one small problem I have came across which I am hoping somebody on here can help with. Here is my original post from another thread:
If you are looking for a workout routine try this:
Testosterone Nation - Total-Body Training
Examples of all the exercises mentioned can be found by typing the name of it into google, the top result will usually contain a page with a small gif animation showing you how to perform the exercise. This is really helpful and easy to find!
Hope this can help.
for tracking your diet:
FitDay - Free Weight Loss and Diet Journal
Hopefully this will help you
I like the diet calculator thing, Nice.
Any ideas for a sample 3x FBW workout schedule, that site is giving me alot of options but I'm tyring to figure out one that would show me the best results.
When it comes to abs/Obliques what do you guys suggest.
So far I'm doing
Some kind of hanging crunch in which I'm on the decline bench and I hang about halfway from the bottom and then crunch.
My big problem is obliques. Suggestions?
is it wrong to only take 1 day rest every 4 days, or even every 5 days?
i've split up my workouts to; one day: biceps; tri; chest; back and shoulders..
should i be resting more?
sorry for thread steal.
just search for "full body workout" on these forums. You will find alot of samples.
The link I posted is for a 3x a week FBW that gives you different options to choose from and I think it looks good because its allows you to vary your workout without over thinking it. Give it a try for a few weeks and if you like it do the full 8. Some people have suggested to skip the antagonist training bit and just do normal weeks.
Originally Posted by Disturbed0Ne
Look at Ross-training.com or search ross training hardcore on youtube to get rotational strength. When doing crunches Hold Them make sure your lower back is flat on the floor its a slow contracted muscle movement the faster you crank them doesn't mean anything you have to be effective. When your back is flat hold for 10-15 seconds every 3 crunches.
Get on a sit up bench and get a weight plate I use 45 lb plate. You may want to use 25 lb's or so depending on your athleticism current core strength etc, slightly bend elbows with plate out and swing side to side.
Sit ups- I dont recommend sit ups for anyone really unless they are training for a sport even then they are usually not in my routine for people often at all. They put too much strain on the back and you don't use your abs enough. They're several other techniques that are better.
For increase in definition
I would recommend using a fitness ball. I've been working out for 8 years at the gym, used the leg lifts, crunches, obliques, regular situps, holding mid negatives, 20 second negatives.
I noticed the most definition increase when i introduced a fitness ball to my equipment. It hit the muscles differently. I saw definition within 2 months of consistent training on the fitness ball.
You can buy one at your local fitness store for under $40.
For some exercises on the fitness ball, you can buy one of the 20 fitness books at your local bookstore. A specific one that I have seen to bring results would be Mark Zim's 6 weeks to a hollywood body. He trains a lot of hollywood stars. The bottom line is when you increase definition, you are looking for a more superficial look. He knows how to get you there fastest (I recommend it to everyone looking to increase core definition).
Hope everything works out.
What about for my love handles?
-I've dropped the situps from our regimen and on the gym employee's advise we started some wierd crunch...Sit on a decline bench, dont go all teh way down, hang about half way, crunch, hold, down, repeat.
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