I don't get it?

I want to have bigger arms and a bigger chest, but i also want a nice 6 pack..from what Iv been reading I don't see how this is possible..if I want to lose the fat on my stomach i got to do lots of cardio and stick to a diet..but if i want to get more muscle i need to eat more as well as work out..these two seem contradictory..how is it that people get both?

Oh yeah im 6'2 195 lbs and already work out almost everyday .. lifting m.w.f and cardio on t,th basketball on weekends... I don't have a diet really except try to eat a bigger breakfast, smaller lunch, and less for dinner maybe even just a shake or something

I could use any suggestions on a diet or workout routine..im tired of working out and seeing lil results

just do some ab work and the 6 pac will come,sooner or later

when you say big arm do you mean big like a freak(like i cant walk normal) or just bigger then what u have

just do some ab work and the 6 pac will come,sooner or later



Spot burning of fat is a myth. You either lose fat all over the body or you don't.


But to asnwer the original question.


To gain muscle weight means to gain some fat too. Also to lose fat means to lose some muscle mass.

This is genetic, when the body gets more calories it will store extra fat for famine times. During the cardio because you burn more cal than you consume the body thinks it reched famine times and will start consuming the fat, however all that muscle mass is seen as a liability since it consumes so much energy therefore the body will try to get rid of the it.


So get as big as you want, then when you reach the desired muscle mass plus some extra, start doing cardio. You will lose the fat and your muscle definition will show(of course during the cardio you will lose some muscle mass but this is why i mentioned the extra mass)

Thx Neutrino. i was thinking of gettin the 6 pack first then getting bigger by taking shakes and what not and hoping i dont lose the abs, but i think ur way makes more sense. Im not looking to get like the Rock big, just bigger. I have decent arms, but I want to be able to wear like tight shirts and have people notice that I work out.

Do both. because once you're ready for serious cardio you'll be too unfit to get value for ages. To build do cardio first, then do weights. Dont do em seperately, do abs every day, and a whoel body work out every 2nd day. just work hard, dont look for soft options.

Do both. because once you're ready for serious cardio you'll be too unfit to get value for ages. To build do cardio first, then do weights. Dont do em seperately, do abs every day, and a whoel body work out every 2nd day. just work hard, dont look for soft options.


I'm sorry that advice is not good for bodybuilding, it would work for strenght and shape though


The maximum cardio you can do during the weight gaining stages is 3 times a week and only a light cardio.

You never do cardio before weights.

You never do abs everyday. And you don't do whole body workouts, you do only specific muscle groups. Best if you pair a large muscle group with a small one. back and Biceps or chest and triceps ETC.

Also make sure you have enough rest, muscle is buid during the rest periods and not when you lift.

Really? It works for my mate who is 5'7 and 98kg's pure muscle, as well as my bro and his mate. And yes you CAN and SHOULD do abs every day, unless you do them with weights or do MASSIVE, and I mean MASSIVE (ask pickle, she can back up my amount of ab work I do) amounts of various sets of abs. So I cant do abs every day? or works one part of my body two days straight? But I can ride mountains for HOURS each day with 1 days rest per week? It depends how much effort you seriously want to expend, its different for everybody yes. And whats wrong with whole body work outs? Recomended by some rather HUGE and well established body models, and are you referring to super sets? Thats a bit better terminology for the guy to chase up online etc. What are you backing your personal beliefs on btw? What sports or achievements?

My information is obtained directly from my trainer who is a Graduate of Brigham Young University with a BS in Physical Fitness, also from several teachers from my PE classes. Teachers that happen to have PHD's in this area.

I also have several Books.

For example you said to do cardio before weights. Now let me show you an exact quote from a book by Edward A Byrd(the cofounder of EAS):


"Important: If you're doing your cardio and free weights in the same workout, you should always do the cardio FOLOWING your weight training - never before."

I can photocopy the page if you would like. Also you could call my university's Sport sciences department to talk to one of the teachers, I can provide the number.

Also what about this link?

http://www.workout-routines.com/bodybuilding.html




Before we get to the routines here are some general guidelines for Bodybuilding workouts:

Rep range: 8 to 12
#of sets: 3 to 4
Time in between sets: 45 seconds to one minute

Do you have a great routine that you would like to share? E-mail it to us and we will post it on the site.

If you are interested in bodybuilding, there are some great routines that you can follow. The key here is to walk the fine line so that you are working each muscle group frequently enough so that it grows yet not too often where you are overtraining. Overtraining is the most common mistake when it comes to people who want to gain muscle. The theory use to be more is better but in recent years the thinking has changed.

As you work your muscles against resistance, the muscles develop microscopic tears in the tissues. You MUST rest the muscles so that the muscle fibers can repair completely. When the muscles heal, they create a stronger and larger muscle.

One thing that you will notice in these programs there that there is very little cardio if any at all. The reason for that is that cardio burns and eats muscle tissue. Sorry, there is no way around it, unless you are taking steroids and then are always in an anabolic (muscle building) state cardio will inhibit your muscle growth.

I actually competed in bodybuilding in 1990 and 1991. When I arrived to the show in 1991 I saw Gerard Dante walking up the steps. I said "who's the guest poser?" Someone replied, "no, he is here to qualify for the nationals". I was 205 lbs shredded and he was 255 lbs. I really don't have to tell you who won, do I?

The first routine that I will show you I got from Joe Deangelis an old friend of mine who was Mr. America and Mr. Universe. It enables you to work each muscle group 3 times over a 2 week span. Once again, you must walk that fine line. Training each muscle group 3 times every 2 weeks is a great way to walk that line.

To see an example of the exercises for a specific day, simply click on the link under that day
Routine #1 - Spread over a 2 week cycle. Click on a weekday to see an example of a workout

Week 1
Mon

Tue

Wed

Thur

Fri

Sat

Sun

Chest
Triceps
Biceps

Back
Shoulders

Legs
Abs

off

Chest
Triceps
Biceps

Back
Shoulders

off

Week 2
Mon

Tue

Wed

Thur

Fri

Sat

Sun
Legs
Abs

off

Chest
Triceps
Biceps

Back
Shoulders

Legs
Abs

off

off

Routine #2 - Spread over a 2 week cycle The second routine was recommended to my by my great friend Don lemmon. This one is a little more difficult because there are more body parts to train per day. It is a great program and will definitely pack on some muscle.

Week 1
Mon

Tue

Wed

Thur

Fri

Sat

Sun
Chest
Shoulders
Triceps
Biceps

Off


Legs
Back
Abs

Off

Chest
Shoulders
Triceps
Biceps

Off

Off

Week 2
Mon

Tue

Wed

Thur

Fri

Sat

Sun
Legs
Back
Abs

Off

Chest
Shoulders
Triceps
Biceps

Off

Legs
Back
Abs

Off

Off


I've bolded some of the more interesting sections. So are you still thinking i base my opinion on personal beliefs?

No, but can YOU back them up is my claim, just because its on paper doesnt mean YOU can disprove them, I was hoping you WERE basing them on personal experience to prove me wrong by your OWN efforts. Can you now tell me what the difference between cardio before and after is?

Workouts ALWAYS vary person to person and the work out you've dropped there is one of how man? 8 million. You've also jumped to the conclusion that this guy wants to be HUGE and not just more rounded...

If paper work and study is so good, why can i rip the fuck out of the AIS guys up ANY mountain who used to come to our races?

No, but can YOU back them up is my claim, just because its on paper doesnt mean YOU can disprove them, I was hoping you WERE basing them on personal experience to prove me wrong by your OWN efforts. Can you now tell me what the difference between cardio before and after is?

Workouts ALWAYS vary person to person and the work out you've dropped there is one of how man? 8 million. You've also jumped to the conclusion that this guy wants to be HUGE and not just more rounded...

If paper work and study is so good, why can i rip the fuck out of the AIS guys up ANY mountain who used to come to our races?


Yes I can back them up trough experience too. however when I post i prefer to use verifiable data sources instead. They are more trustworthy that just something "I say".

And the guy came here asking for workouts to make him look more muscled. Bodybuilding exercises are best for that.

The exercises you posted are better geared for endurance and strenght, and I'm also quite familiar with them since I was planning to participate in an Ironman competition a few years ago (not competitively but just to finish it in a decent time). However the accident me and polygon were involved put a rather abrupt stop to that.

Hey guys thanks for your input and opinions. I learned alot and if nothing else I learned I better work harder to get more results. Right now I'm kind of in that stage where i work out enough to stay in shape but now enough to get more results. So if its better to do cardio after working out, do you do lots of stretching before workin out cuzz i always heard you need to warm up ur muscles before working out.

My information is obtained directly from my trainer who is a Graduate of Brigham Young University with a BS in Physical Fitness


a BS in physical fitness, hehe :icon16: :grinno:

a BS in physical fitness, hehe :icon16: :grinno:


my wife has a bs in excerise science and wellness and she's thinking of going back for a masters

I'm sorry that advice is not good for bodybuilding,

You never do abs everyday. And you don't do whole body workouts, you do only specific muscle groups. Best if you pair a large muscle group with a small one. back and Biceps or chest and triceps ETC.

.


woooow that may be tru in 1989 or something but this is 2004 and the key is functional training :iceslolan

i ussally do abs every workout(when i get my lazy but up and workout lol) i do alot of core training and i ussally try to work every muscle group

grant it functional training ussally dosnt get you HUGE ,but being body builder huge is a waste in the real world
your core (abs and back) do every thing for your body
so yes i would work on them everyday :2cents:
neutrino your work out may work for you but im just giving you some suggesting ask your pt about functional training

woooow that may be tru in 1989 or something but this is 2004 and the key is functional training :iceslolan

i ussally do abs every workout(when i get my lazy but up and workout lol) i do alot of core training and i ussally try to work every muscle group

grant it functional training ussally dosnt get you HUGE ,but being body builder huge is a waste in the real world
your core (abs and back) do every thing for your body
so yes i would work on them everyday :2cents:
neutrino your work out may work for you but im just giving you some suggesting ask your pt about functional training


Does anyone bother to read the original post? He asked how to get bigger and more cut.

He did not ask how to get better in shape, he is mainly interested in his body shape and bodybuilding exercises are best for that goal. The advice i gave him is mainly geared for that goal.

I have also provided my references. But aparently me and all those professors and trainers live in 1989 and don't know nothing about bodybuilding.

I knew it was a waste of time to post in this section. So I'll make this my last post.


Fine so since this is best for bodybuilding go ahead work on abs back and whatever other muscle group everyday, twice a day is even better because overtraining is a myth and muscles develop during exercise and not rest periods.


Blech..... :disappoin

Calm down children :biggrin:

I knew it was a waste of time to post in this section. So I'll make this my last post.

i have basically been heading this forum since its opening. everything you have said i completely agree with...although overexplanation is your downfall.(my mother is the same way) people like you and i, (among others) in this forum need to stay here to make sure that scientific studies remain a frontrunner in this forum, NOT opinions.

i do not like to side with anyone during an argument, i like to be a bystander...but in this case, I do not want to lose a valuable asset to this forum. thanks..

I tend to agree with you Neutrino. If you want to get really big you can't do a full body workout every workout. I see no problem doing abs everyday but as long as you do them after you finish your scheduled workout. Otherwise it will take away from the bodypart you are concentrating on that day.
IMO cardio should be done after your regular scheduled workout. Balance is key. To get really big you need to concentrate more on lifting than cardio but don't eliminate cardio.

neutrino i m sorry if i offened you,i didnt mean to piss any one off,you sound like your educated in the subject of working out :biggrin:

i'm just trying to get more people involveld in functional training
there are usually 2 different kinds of people that work out people that only use free weights etc(most people)
and then there's people like me that use med balls,bands, stablity ball and balance boards among other things to work out

each is different but each is not for everyone

Yeah sorry it got snippy about it. But i was tired and sometimes I get annoyed when I'm not taken seriously. Which happens all the time since I like to act goofy rather often and people take me for an idiot, especially girls.


Just to give an example the reason I stopped helping people with computers (well...mostly stopped) is when my GF at the time despite the fact that she knew I was working as a Sys Admin for one of the University's departments when her computer had issues called several guys to fix it and of course they messed it up worse, So when i heard about this from other people I fixed her computer in about 5 min(it was a simple problem) and when asked she told me that she had no idea I fixed computers. I mean WTF? I talked to her about my work all the time. Needlessly to say I was rather insulted.

Also the last guy i built a client database for him, called some random schmoe that knew crap about computers to fix his personal desktop, when he could have asked me at any time. So he trusted me to build an MySql DB but not fix his comp. Again WTF?

Anyway sorry for the rant but I just wanted to explain my reaction, as I said I'm almost never taken seriously and sometimes its gets anoying.

Back to the discussion, the point that i was trying to make is that your muscles are not built during workouts but rather during rest periods when the muscle recovers and develops.

This is why especially for bodybuilding the most important conceps are workouts, nutrition, rest.

And mosped I'm quite familiar with balance exercises, i use them quite often. My curent routine is actually a combination of high stability high speed high weight low reps (4-6) followed with no brake by a low stability low weight high rep (~12) exercise (eg. dumbell flys with my back on a ball).