[BMW_TT]

What also helps is throwing punches (shadow boxing).

[just4kickz]

Originally Posted by xxForgedxx

Ok I have established that squats are not doable anymore. Did my typical free-weight 135lb 10 rep x 3 set and the thing that is the most sore is my fucken shoulder.

Anything that is going to put sudden trauma on my body is a no go for the workout, I'm thinking whatever it is going to be it has to be something that is slow repetition.

Dead lifts, cleans, squats... anything of that nature is a no go. It may make a healthy body stronger but there is nothing strong about a guy with a blown shoulder. I can do push ups and light bench, prob decline but nothing incline. Flys are out too...

get a 80 pound dumbell hold it between your legs and squat. back straight, chest up. rep 15-25 per set.

[darkphantom]

Originally Posted by BMW_TT

What also helps is throwing punches (shadow boxing).

this is ridiculous! I did it on the wiifit, has a "boxing" training.

The trainer punches ridiculously slow, but I throw em as fast as I can with as much effort, and at the end of the exercise, I am exhausted!

for those that skip legs
p.s. running = cardio

legs should be separate.

I've heard to do cardio everday and workout every other day (for full body workouts)

-do cardio first, then workout?

[xxForgedxx]

Originally Posted by BMW_TT

From what I see, you're lacking shoulders.

I usually make shoulders a day on its own.

Also legs are important.

My shoulders are fucked up... is no one else seeing where I typed that ten times?

[!Xoible]

ur missing a lot of cardio and a lot of iron balls training

[Couch]

Originally Posted by xxForgedxx

Ok I have established that squats are not doable anymore. Did my typical free-weight 135lb 10 rep x 3 set and the thing that is the most sore is my fucken shoulder.

Anything that is going to put sudden trauma on my body is a no go for the workout, I'm thinking whatever it is going to be it has to be something that is slow repetition.

Dead lifts, cleans, squats... anything of that nature is a no go. It may make a healthy body stronger but there is nothing strong about a guy with a blown shoulder. I can do push ups and light bench, prob decline but nothing incline. Flys are out too...

Have you tried the machines?

And do walking lunges, or in place by holding dumbbells at your side.

From what it sounds like you really need rehab on your shoulder. See what your parents insurance will cover and look into it.

[BMW_TT]

Originally Posted by darkphantom

this is ridiculous! I did it on the wiifit, has a "boxing" training.

The trainer punches ridiculously slow, but I throw em as fast as I can with as much effort, and at the end of the exercise, I am exhausted!

for those that skip legs
p.s. running = cardio

legs should be separate.

I've heard to do cardio everday and workout every other day (for full body workouts)

-do cardio first, then workout?

I'm not talking about the Wii Fit. If you're training in any type of martial arts, you'll know that you're suppose to use your shoulders to punch. Doing it repetitively will develop your shoulders in time.

[BMW_TT]

Originally Posted by xxForgedxx

My shoulders are fucked up... is no one else seeing where I typed that ten times?

I saw that after I typed it and recommended something else.

[ArmyBimmerDude]

Originally Posted by xxForgedxx

My shoulders are fucked up... is no one else seeing where I typed that ten times?

I messed up my shoulders when I was stationed in Hawaii. Stick to machines till they get stronger.

[ideliver]

What is your goal? Health, strength, looks...because I don't see where you need to change anything...what are you unhappy with currently...

[xxForgedxx]

Originally Posted by ideliver

What is your goal? Health, strength, looks...because I don't see where you need to change anything...what are you unhappy with currently...

The workout is very good at maintaining a standing, but it's starting to just get boring. It's plenty if I run AND do abs in the same day but alone it isn't

[just4kickz]

Originally Posted by darkphantom

this is ridiculous! I did it on the wiifit, has a "boxing" training.

The trainer punches ridiculously slow, but I throw em as fast as I can with as much effort, and at the end of the exercise, I am exhausted!

for those that skip legs
p.s. running = cardio

legs should be separate.

I've heard to do cardio everday and workout every other day (for full body workouts)

-do cardio first, then workout?

workout then cardio. unless your cardio is walking or jogging warmup that doesn't exceed 10 minutes.

[E90ice]

Originally Posted by xxForgedxx

The workout is very good at maintaining a standing, but it's starting to just get boring. It's plenty if I run AND do abs in the same day but alone it isn't

Depending on your level of experience and how often you workout, you should change your routine every 3-4 weeks.

It's hard to just give advice because there are so many variables and if you don't have a particular goal, that makes it even harder.

For maintenance, 3 days per week of resistance training is good for most people, assuming you do a 3 day split which means 2-3 body parts per workout. How you incorporate these body parts into your individual workout matters much less than most people think, especially if you aren't a professional. You should also add at least 3 days of cardio per week. Cardio will have to get the same treatment as your resistance training when it comes to how often you change your routine.

How much cardio is also a complicated issue because besides your direct goal, your nutrition is very important. Why? Because if, for example, you want to stay lean, but like to eat all kinds of "goodies" then you must do more than 3 days of cardio per week to achieve caloric balance. Makes sense, right?

Myself, I can get away with 3 days of cardio per week + basic resistance training, because my nutrition is excellent (assuming calories in vs calories out but also the Quality of your calories). I don't do more than basic resistance anymore because I'm completely burned out from all the years of bodybuilding. Also acquired a couple of injuries myself.

So, as you can see, a lot of variables and too many scenarios, but it's always a good idea to cover your entire body if your weekly workout routine of resistance training.

Usually, 3 exercises per large muscle group and 2 exercises per small muscle group will do the job if you are taking most of the sets to failure and 8-12 reps per set is also good for the non-professional individual. Don't rest more than 45 sec to 1 minute between sets. Always do cardio AFTER your resistance training. It can be immediately after or hours after. Too much writing to explain why. You can also do one day resistance training, one day cardio and keep alternating.

You can also build your resistance training program in form of a circuit training and can incorporate functional training elements. This is very complex and very beneficial for everybody as you can burn more calories in less time and use a higher volume of exercises. This can also dramatically help with sports performance as functional training uses a lot of core muscles so important in sports. The down side of this is that it takes a large deal of motivation to do by yourself because it is pretty intense and hard. This is what I use with most of my clients and they hate me for it.

If you have an injury, my advice generally is to let it heal completely (in the mean time you can also ice it twice per day for 5 minutes each time, exceptions exist), then slowly and carefully see how it responds to resistance training.

[Laser McCool]

Some of my favorite Bicep exercises are 21's

They will work multiple parts of your arms at once, and they are wicked effective..

I also like pyramids.. I would suggest doing both of them. I just got back into the gym this week after 3 months because Ive been so busy with work, and I lost 60-80lbs on my chest excersises.. I didnt lose ANY on my arms.. the pyramids and 21's have a lot to do with that I think.. Also Maybe i missed it But are you doing preacher curls? one of the guys at my gym suggested I do preacher curls with the 45lbs straight bar and like a 25 on each side.. It doesnt seem like a lot but it will kill you.. They are a lot of fun.

[Laser McCool]

Originally Posted by just4kickz

legs and lowerback.

squat, lunges, leg press, calf raises, hamstring curl, deadlift, stiff leg deadlift, hyperextensions...

LOL didnt you know.. Legs arent Important anymore LOL


I love it when I see guys come into the gym every week and do the following
Chest
Arms
Back
Shoulders
Chest or Arms

No one works their legs its hilarious.. Ive always been told the rest of your body will grow with your legs.. don tknow if its true But it seems to work for me

[Couch]

Originally Posted by Laser McCool

Some of my favorite Bicep exercises are 21's

They will work multiple parts of your arms at once, and they are wicked effective..

I also like pyramids.. I would suggest doing both of them. I just got back into the gym this week after 3 months because Ive been so busy with work, and I lost 60-80lbs on my chest excersises.. I didnt lose ANY on my arms.. the pyramids and 21's have a lot to do with that I think.. Also Maybe i missed it But are you doing preacher curls? one of the guys at my gym suggested I do preacher curls with the 45lbs straight bar and like a 25 on each side.. It doesnt seem like a lot but it will kill you.. They are a lot of fun.

21's can be effective. I use to do them when I first started and did see some decent improvement. I'll occasionally throw in one set of them just for the pump.

[Laser McCool]

Originally Posted by Couch

21's can be effective. I use to do them when I first started and did see some decent improvement. I'll occasionally throw in one set of them just for the pump.

Its amazing how hard they can be to do.. when I started I think I started with 15 or 20lbs.. I can do them with 35-40 lbs now, but anything over that is more tiring than its worth lol I usually stay between 25-35 lbs on them to keep good form