Originally posted by Inactive Userp90x. plain and simple
Live Life // Get Mo Money
uh you tryin to lose weight or gain muscle? you should get a gym membership either way
Kayv: pull bitches, not triggers. throw parties, not fists. futurebass : my mom said life is like a box of kimchi. chopzz.tumblr.com
Originally posted by Inactive Uservarious forms of pushups crunches planks situps
I want to see the world burn
rollin' down the strip on vogues comin up slammin cadillac does
Focus on the three main home workout compounds.
Pushups, pullups, squats/lunges. You can also do a variety of core work, shoulders, triceps, biceps, etc. with a variety of objects found at home.
Do it like this dude -
Originally posted by Inactive Userim 16 and ive been working out for 3 months now and i suggest the best possible way to get in shape is to go to a gym, however if yall chiggas broke then cop some cheap dumbells from walmart, your muscles cant tell if your lifting 2nd hand rusty weights or brand new chrome ones.
to get big or gain muscle mass: 8 reps, 3 sets (8 reps * 3) on heaviest you can do
to get ripped or get lean: 15 reps, 3 sets on 70-80% of your heaviest weight
remember you need to break your muscles for them to grow. So seriously work hard, if it doesnt feel tough, up the weight not the reps. Get plenty of sleep, this is when your muscles repair and eat looooooads of protein, no fatty food.
Either get protein powder and mix with water after workout or eat alot of canned tuna, skinless chicken and beef ie. Steak.
Work intensely on one muscle a day, make a timetable and after about 6-8 months you will be seeing serious results. Let each muscle rest for 24-48 hours before training them again, over training will not benefit you at all.
Monday: biceps and triceps. Bicep curls, concentration curls. Tricep extentions etc. ( remember your arm is 70% made up of your triceps so do a 2:1 tricep to bicep training ratio if you want big arm.
Tuesday: back and lats. (lats are you muscles on your back below your shoulders right and left of your nipples which look like wings. Do pullups and lat pulldowns and bentover dumbbell raises. For added resistence on pullups put a weight between your legs.
Wednesday: chest. Dumbbell press and dumbbell flyes. Press: thickness. Flyes: width and structure of chest. Triangle pushups works inner chest.
Thursday: shoulders and traps. (traps are the muscles next to your neck which connects to shoulders. Do shoulder presses, military presses and shrugs.
Friday: biceps and triceps.
Saturday: abs, crunches. Bicle kicks. Plank. Leg lifts.
Sunday: cardio: 1-2 hour run. Lossing fat= defined abs.
I know you are meant to rest but i am impatient and technically i never work one muscle the next day so you are resting. Follow thia routine for good results and if you dont know what the exercises are: youtube the name of it.
Good luck and keep it up!