i try to work out everyday but every other day its the total gym, on the off days its martial arts kicks, and handstands im kind of a gymnast,but more of a tricker wich is a person who combines martial arts break dancing and gymnastics together i was just wondering if anyone in here does tricking in the vancouver area

any advice on how to get a bigger back? don't know how to describe it, but like a muscular back.. like back pecs lol. that's my goal. kind of like how cartoon batman stands and his back kind of bulges.

Weight training that target your back. I've always been taught though, that you don't want to focus on just your back or you chest. You need to do both, or you can throw off proportions and balance etc. One of the reasons why you see guys with huge chests walking around all pushed/hunched forward...it's because they don't work their back so the muscles pull them forward.

lat pull downs
deadlifts
barbell rows
chin ups

pull ups will widen your back, do some rows, lat pull down if your fat and cant do a pull up. dead lifts will do the trick

http://img399.imageshack.us/img399/8642/image004fv1.jpg

Been working out for around a year very solid. Good diet and working out 5 times a week has gotten me from 130 to 160. I'm a serious hardgainer. I've hit a good plateau at 160 and for the first time i'm starting squats and deadlifts (I know I know i've never done them before). They have been really good for me up to this point. :)

Hey guys, does anyone work out at YMCA next to Langara? If so, PM me, I need a few pointers to get started!

never really noticed how hard decline bench was, almost passed out but shit it hits the lower pecs great, did 45plate and 35plate on each side

fucking fantastic. a broken rib has put me on the shelf. so much for my routine and goals i had planned for the next 6 weeks before i go back to work in the spring. after my 2 week break in the beginning of december i had been making huge progress and my motivation has never been higher. :swear::swear::swear:

BW: 62kg

PRs: 5/2/2009
Clean and Jerk: 90kg
Snatch: 70kg
Front Squat: 115kg
Back Squat: 135kg
Deadlift: dunno, last time I checked it was 150kg, should be much higher now.

going 2 try and max my bench out tonight

Good luck... What kind of weight are you expecting I was thinking of doing the same thing next chest day ... see if I'm over the 250lb mark yet :D

Berz out.

warmed up with 175 for 10 reps then went to 215 for 6 reps then i did 255 for 4 reps, 275 for 2 reps, and did that for 2 sets
the bar is 35 right ?

Bar is 40 or 45 I think def. NOT 35 :D Awesome stuff if you hadn't fatigued with your earlier sets you prob could have got close to 300 for a 1 rep max !

Berz out.

yeah i was thinking the same thing
i did dumbbells b4 because my friend was taking 4 ever to get to the gym so that fucked me up also

Hi, just wondering
what types of protein shakes do you guys take? I'm planning on bulking up a little while losing some fat (it IS possible right? I've read that as long as you stick with your workout routine + throw in cardio + eat properly it's possible).

I'm planning on getting some protein shakes to increase my calorie (protein) intake and working out 3 times a week, but I don't want to gain fat?

Has anyone done this?

BTW, do you guys think I should forget about dumbbell curls, and just do chinups/other bicep exercises?

thanks

You need to decide what you want to do - lose fat or gain muscle. You will lose a bit of fat while gaining muscle if you do it right, and more muscle will lead to more fat loss. But I think everyone should start with muscle gain - the more muscle you have, the easier it is to burn fat.

As long as you are consuming enough protein and calories to put on muscle, and not eating too much carbs, you won't get fat. Assuming you are working out properly.

you are just wasting energy before you got to your working sets

if i didnt do warm up sets before heavy sets i would tear my shoulders right off the sides of my body.

werd
i am not going to dive into doing 2 plates on each side right away

of course warm up, i did not say don't warm up. but why pyramid your way up to your working set? Doing 10 reps at 175 then and 215 for 6 and 265 for 4 and when you FINALLY get to your working set for 275 x 2 x 2 you exerted most of your energy performing those warm up sets. The purpose of warm up sets are to get your body ACCUMULATED to the weight not pre exhaust your self. I prefer doing triples till i reach my working sets.

I'm already a bit fat from not working out much since high school (grad 3 years ago). I'm not someone you would consider fat, but I do have a bit of a belly which I've developed.

So would it be best to just focus on gaining muscle and then as you said, more fat loss will result? I want to take protein shakes etc. But I don't know if my goal is to eat more calories than I do normally, or eat the same amount but just more proteins, less carbs (for the purpose of gaining muscle while losing some fat).

any help would be appreciated

thanks!

Figure out your calorie intake for a day. Figure out how much you burn with work and working out. If your burning more than your consuming you need to take more in. If your worried about protien only there are High protein/Low Calorie shakes out there as well. If you want to lose fat you have to burn more than you consume (calories) thats why burning fat AND building muscle doesn't go hand in hand. There is a reason people "bulk" then "Cut".

Berz out.

I don't think doing 4 reps is warming up unless you were stopping yourself at 4 and not going to fatigue. I usually never drop below 4 reps. If I can't do 4 I take some weight off.

Berz out.

Well my 1 rep max is 260 depending on the weight of the bar. I had 2 plates and 2 10's per side so ... I guess if the bar is 35 thats 255 and if the bar is 45 its 265 so we'll call it 260 lol.

Berz out.