Topic: Post your work out routine here.

[xenu]

Any exercise that is a multi joint movement is great. I think the best exercise are squats,dead lifts,bench press,pull ups and bent over rows. Incorporate those in your work outs and you have it all covered.

[Squarebanks]

Any exercise that is a multi joint movement is great. I think the best exercise are squats,dead lifts,bench press,pull ups and bent over rows. Incorporate those in your work outs and you have it all covered.

Yep. I wasted a year doing dozens of different isolation exercises with slow results. The problem is that its hard to progressively and consistently add weight or reps to an excersise like the dumbell curl. You end up stalling and spinning your wheels. With squats, deadlifts and bench press you can consistently add at least 5lbs to the bar or more every week and work your entire body. Pull-ups, bench press and rows cover the aesthetic muscles.

[Plastique]

Sounds like you guys have the bro science down to a T.

[Squarebanks]

Sounds like you guys have the bro science down to a T.

I've found it difficult to distinguish bodybuilding "bro science" from real science. It seems like there just isn't a great deal of research on the efficacy of different routines and rep schemes. In all of my research Iv'e found that multiple programs and rep schemes can be effective in building both strength and promoting muscle hypertrophy as long as these programs include progressive overload. If you aren't either adding weight to your exercises consistently, you wont get stronger or grow muscles.

This is a great study which supports the use of heavy multiple-joint compound exercises.

http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx#P48

[341gerbig]

Sounds like you guys have the bro science down to a T.

I've found it difficult to distinguish bodybuilding "bro science" from real science. It seems like there just isn't a great deal of research on the efficacy of different routines and rep schemes. In all of my research Iv'e found that multiple programs and rep schemes can be effective in building both strength and promoting muscle hypertrophy as long as these programs include progressive overload. If you aren't either adding weight to your exercises consistently, you wont get stronger or grow muscles.

This is a great study which supports the use of heavy multiple-joint compound exercises.

http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx#P48

Here is a thread from a bodybuilding forum that actually uses studies to support their "broscience"
http://forum.bodybuilding.com/showthread.php?t=131171153&highlight=bodybuilding+mythbusters

[Plastique]

I've found it difficult to distinguish bodybuilding "bro science" from real science. It seems like there just isn't a great deal of research on the efficacy of different routines and rep schemes. In all of my research Iv'e found that multiple programs and rep schemes can be effective in building both strength and promoting muscle hypertrophy as long as these programs include progressive overload. If you aren't either adding weight to your exercises consistently, you wont get stronger or grow muscles.

This is a great study which supports the use of heavy multiple-joint compound exercises.

http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx#P48

A lot of programs will work. More important than set/rep schemes, and other variables such as machines versus free weights and dare I say probably even compound versus isolation work, is consistency, intensity, and nutrition. In my experience, most people in the gym aren't putting in the effort required for maximum results.

Not that I'd recommend only doing, for instance, leg extensions for quads, but I would say that the difference in resulting hypertrophy from either a properly executed squat or a hack squat isn't as much as people constantly bleat on about/insinuate.

[lonely moa]

You people get to eat a lot of calories.  I try not to go over 1200 a day.   I still can't drop this last 5 pounds.

Breakfast:
1 slice Whole grain toast
1 TBSP Peanut Butter
1 small Banana

For work (eat when I start starving throughout the day):
2 TBSP homemade hummus
100 grams baby carrots
2-4 mandarin oranges
-or-
Whatever soup/casserole/large storageable item I've made for the week.  Recently, I've been trying to keep it vegetarian.  I also try to keep it to around 400 calories.

Dinner:
Roasted veggies, fried veggies, souped veggies.  Something with veggies.
Wine.  <-  where I'm sure everything is breaking.

Weekends: <-  where everything else is breaking.
I try to cook a meat and veggie for dinner, but we usually end up going out for a meal or two.  I also end up making pancakes or fritattas for brunch one day.  Part of my problem is that this is when I get to experiment making food.  Goddamn I love cooking.

Seriously, I'd rather work out more than watch my diet.  Tracking calories is insanely tedious to me.  Using the elliptical is slightly less tedious.

I'm 5'2 and 115 pounds.  I should probably supplement something high in protein, but I've realized I hate all high protien shake drinks.  I want sweets once a month.  The rest of the time, eating something sweet every day (like most of those shakes) is way too much.  Sometimes I even get sick of the bananas and forgo them.

My beautiful wife is also 5'2" and weighs in about the same.  Not sure but she'll be about 16% bodyfat and incredibly fit and 52.  Tiny waist, big shoulders and can chuck 25kg sacks of seed into the back of the ute and then go for a 2 hour run.  But she eats much better than you, it sounds,  No fucking around at breakkie.  Two scrambled eggs with cheese and veggies, a little yoghurt and half an apple.  Lunch for her is a big salad with a boiled egg, feta and lately she's been tucking into my home made pate.  Dinner is always meat or fish with tonnes of veggies and butter.  We like cream and berries before bedtime.  She doesn't drink alcohol.

We gave up grains and sugar ages ago for a bad joke.  Never looked back.  I don't think she gets a whole 50 grams of carbs a day and has heaps of energy.

[lonely moa]

I'm crawling out of the pain cave and have been allowed to sit on the spinner and do some leg exercises.  Been walking the flats and just started on some baby hills... don't want to tip over yet.  The physio would be horrified but I started bench pressing a broomstick at the gym.  Not pleasant at all, but I don't think it has been too deliterious.

It's easy to go from machine to dishrag in a second.  I'll be back.

[Plastique]

I'm crawling out of the pain cave and have been allowed to sit on the spinner and do some leg exercises.  Been walking the flats and just started on some baby hills... don't want to tip over yet.  The physio would be horrified but I started bench pressing a broomstick at the gym.  Not pleasant at all, but I don't think it has been too deliterious.

It's easy to go from machine to dishrag in a second.  I'll be back.

What happened?

[seaotter]

I'm all about rules these days. My rule is something physical everyday, and a mile of running on the treadmill every school night. Physical can be mow, pick weeds, build sandcastles, snorkel, throw the cast net, or just explore.

[lonely moa]

I'm crawling out of the pain cave and have been allowed to sit on the spinner and do some leg exercises.  Been walking the flats and just started on some baby hills... don't want to tip over yet.  The physio would be horrified but I started bench pressing a broomstick at the gym.  Not pleasant at all, but I don't think it has been too deliterious.

It's easy to go from machine to dishrag in a second.  I'll be back.

What happened?

bunch crash.  major shoulder surgery

[Plastique]

I'm crawling out of the pain cave and have been allowed to sit on the spinner and do some leg exercises.  Been walking the flats and just started on some baby hills... don't want to tip over yet.  The physio would be horrified but I started bench pressing a broomstick at the gym.  Not pleasant at all, but I don't think it has been too deliterious.

It's easy to go from machine to dishrag in a second.  I'll be back.

What happened?

bunch crash.  major shoulder surgery

Ah, fuck that, I feel for you. The shoulder is such a tricky joint at the best of times.

[Jolimont]

I am certainly doomed to die. I simply peek out of the window and when the weather is good I go for a brisk walk with my dog. 6k most days, sometimes a bit more. I can't miss or the dog hates me and I couldn't have that.

[stonesean]

My workout?

P90X videos.

Follow routine strictly for about 25 days....see results, admire myself in a mirror a bit, become complacent and coast through the next 10 days or so.....quit for a couple months, get sad all my efforts are wasting away, repeat....

[DRmeg378]

P90X is awesome. I need to get back into it, but my apartment is way too crowded now (roommate + husband in a two bedroom). It's one of the things I plan to re-start when we move to a place of our own.