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  1. #1
    Disturbed0Ne is offline Warming Up
    Join Date
    Nov 2006
    Posts
    44

    Fastest/Quickest results in a workout

    I'm currently going to the gym about 5 days a week and doing cardio 4 days a week. I've been on this schedule for about 1 1/2 months and I've seen good results in my body and strength increase.

    With tomorrow being May 1st, this gives me one month until the unofficial start to summer and I'm trying to push through one more month.

    My question, what is the best workout to do for the next month to get the most results.

    I've been assuming that it would be a FBW 4x days a week but I'm trying to actually make up a 4xFBW workout schedule, any suggestions. Or is there something that will give me even quicker results.

    -0Ne

  2. Google
  3. #2
    Lauzsta is offline Warming Up
    Join Date
    Aug 2006
    Location
    Worthing,UK
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    37
    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.

  4. #3
    malkore is offline Deceptimod
    Join Date
    Nov 2004
    Location
    Nebraska
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    6,539
    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.

  5. #4
    DanHarris is offline Second Set
    Join Date
    Jun 2006
    Location
    England
    Posts
    440
    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

  6. #5
    Disturbed0Ne is offline Warming Up
    Join Date
    Nov 2006
    Posts
    44
    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

    Sit-ups
    Crunches
    Leg Raises
    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?

    -0Ne

  7. #6
    grey goose is offline Warming Up
    Join Date
    Nov 2006
    Posts
    28
    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.

  8. #7
    Karky is offline Former member of VulgarityGang
    Join Date
    Dec 2005
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    had to quit when he became a mod
    Posts
    9,801
    just search for "full body workout" on these forums. You will find alot of samples.

  9. #8
    DanHarris is offline Second Set
    Join Date
    Jun 2006
    Location
    England
    Posts
    440
    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.

  10. #9
    SherdogWrestler is offline Registered User
    Join Date
    Apr 2007
    Posts
    5
    Quote Originally Posted by Disturbed0Ne View Post
    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

    Sit-ups
    Crunches
    Leg Raises
    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?

    -0Ne



    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.

  11. #10
    melty is offline Newb
    Join Date
    May 2007
    Posts
    5

    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.

  12. #11
    Disturbed0Ne is offline Warming Up
    Join Date
    Nov 2006
    Posts
    44
    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.

    -0Ne

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