File :-(, x, )
Anonymous
Questions from a nub:

1. I have a simple routine worked out (with plenty of squatz) but since I'm so weak I can barely get through the last few exercises, is it ok to break the routine up over the day, or should I do it in one hit and try strain the muscles as much as possible?

2. When should food be eaten in relation to a routine, before, after, how long?
>> Anonymous
>>168870
1. You'll never defeat the Autobots if you're half-assed.

2. Planets and moons, as frequently as possible.
>> Anonymous
post routine, and eat food whenever: half an hour to an hour before is good, eating after is good too. Just make sure you eat.
>> Anonymous
Actually the autobots were the good guys
>> Anonymous
1) Google "grease the groove", that sounds like training you would be interested in.

2) A large meal takes 2-3 hours to digest. So workout 2-3 hours after a large meal. A small snack should be eaten 30 minutes to 1 hour before a workout for maximum benefits. Same with hydrating, you need to drink a cup of water at least 20 minutes before exercise. During your workout, unless your working it for more than 30 minutes, you don't need to drink. After a workout, 30 mins to an hour is a magic time you should be using to get protein and carbohydrates.
>> Anonymous
DAY 1
Squats
Chest - Wide Arm Pushups, Flat Chest Flies
Triceps - Overhead Triceps Extensions
Crunches

OFF

DAY 2
Squats
Biceps - Concentration Curl, Hammer Curl
Shoulders/Neck/Upper Back - Lateral Raises, Upright Rows, Single Arm Row

OFF

Repeat

Can't afford a gym, $210 for a 3 month membership can suck my dick.
>> Anonymous
>>168895
And that's Unicron. Not one of the good guys.
>> MaddoxMan !!pvgYyl5+noK
>>168898
Oh gawd... Don't listen to this guy.

Seriously...

Read this book...

http://rapidshare.com/files/121796184/Burn_The_Fat_Feed_The_Muscle_-_Tom_Venuto.rar

1) If you find you're getting too tired by the end of a workout, you're doing too much. A workout should only be 45 mins long in duration. Lower the weight if you need to, but definitely reduce the amount of exercises you are doing. One approach if you're a beginner is to work out 3 times a week, doing every muscle group, 1 exercise per muscle at 3 X 8-12. 8-12 is the rep range, once you can do 12 easily, progress and add more weight. Split routines are general better though if you're used to working out, split the muscle groups into days and do the large muscle groups first, I'm too tired to give more advice, there's so much detail, just read the fucking book.

2) You should be eating 6 small meals a day and eating a lean protein with each meal. Drinking plenty of water as well. Like I said, read the book.
>> Anonymous
>>168930

Fuck you Maddox, that's solid basic info. Stop worshipping the book and get your head out of your ass.

>You should be eating 6 small meals a day and eating a lean protein with each meal. Drinking plenty of water as well. Like I said, read the book.

You didn't even answer his question, dumbass.
>> MaddoxMan !!pvgYyl5+noK
>>168963
>>168963
Ok, well I suggest doing your cardio to burn fat/calories in the morning after you wake up is best, fasted cardio doesn't have to make you burn through glycogens, goes straight to fat. Also, make sure you workout on a stomach that has been given time to digest the food you ate previously, otherwise you're just burning the food that is in your stomach and not stored fat, although lifting weights doesn't really get rid of fat, it indirectly causes fat loss AFTER the workout. Just keep your metabolism fast by eating frequently.
>> Anonymous
Do you think William Wallace, or Hercules had "Six lean meals a day" ? There are many ways to digest food.
>> Anonymous
>>168968

Jesus christ, facepalm.jpg
>> MaddoxMan !!pvgYyl5+noK
>>168974
They might have also been mesomorphs, people who are genetically superior, they can eat shit, train wrong and still gain incredible mass. Genetics plays a big factor too.
>> Anonymous
William Wallace probably ate 80 percent oatmeal
>> °-° !!yxFrHrMXyX9
>>168905
Not bad, fuck off the concentration curlz and replace with dipz.

As for upper back, start doing bent over rows, so much better than single arm ones. Overhead press should also take care of shoulders rather than lateral raises.

And finally chest.. WHERE IS YOUR BENCHPRESS?!
>> Anonymous
>>168996
I'll start doing dips.

My single arm rows are bent over ones.

Don't have a gym for overhead press or bench press.
>> Anonymous
I just realized what dips are, and looks like I can't do them either without a gym.
>> Anonymous
Dont worry the real answer to this thread if unicron , all other posts are moot
>> °-° !!yxFrHrMXyX9
>>169028
Get a barbell, Olympic or otherwise and start using that. You'll get a much better result with the bent over rows and once you have a bench, you'll be able to do bench presses and overheads. cleans, squatz and so on also come with the ability to WIELD THE FABLED BARBELL.
>> Anonymous
>>169036
I have a barbell
>> °-° !!yxFrHrMXyX9
>>169038
Then get a bench, incline if you can afford it.
Second hand benches off eBay or just generically shit ones aren't even that expensive.
And once you have a bench, you can do bench dipz. Alternatively, use a chair or two.
>> Anonymous
>>168974

Seriously, fuck with the dude as much as you want. I laughed at the "Venuto come in my ass" reply.

But don't fuck with the idea of eating multiple small meals. It's fucking accepted everywhere.
>> Anonymous
>>168930
Book fucking sucks, don't read it. I can paraphrase the whole thing:

Anorexia is bad. Eat smaller healthy meals all throughout the day. Exercise.

The dumbass does not know how to write very well. He just repeats everything over and over...
>> Anonymous
I just did Day 2 of my routine here>>168905and I don't feel 'worked' enough, is there anything I should add. Remember, I only have 2x10kg dumbbells and a barbell with 100lb of weights, no bench or anything.
>> Anonymous
>>169298
A set of deadlifts.
>> Anonymous
The thing is, after 3 sets of everything in that routine, I'm completely stuffed and couldn't lift a thing, but if I give it 2hrs rest I could probably do 2 sets of the whole thing again.

What does /fit/ suggest?
>> Anonymous
>>169318
Rest ffs.