Vipas w0rk0ut - Check it

[DA_VIPA]

listen up magg0ts if youaint noticed my banner that mofo is me.. and if youwant to get ur muscles to work more efficiently or more powerfully. plz i got level 1 in gym instructing, i go to the gym 3/4 times a week tell me a muscle u want to either get to work for longer 0r increase strength il give u tips that'll surely work... u got nuffin to loose..try me. btw i dont charge ;)





(only applies if youare 15 or older) thank ye



Edited By DA_VIPA on 1112389664

[alamgir]

Lol the world's first free gym instructor. I'll tell you when the need arises.

[DA_VIPA]

sarcasm alam? no matter plz post for advice only i dont want to get into off topic convos thnk ye

[Necro2k2]

Do push ups help work the chest or the arms? What excersises should one use to build stronger arms and such?

[DA_VIPA]

push ups is an excellent exercise to improve strength and endurance...it mostly depends on how many you can do if youdo about 25-30 quickly and properly may i emphasis u will improve strength and ur muscles will get bigger. if youcan do about 40+ then u will get more definition for your muscles. oh lol i forgot press ups work out the pectorals(chest),tricep(back of arms) and also secretly increases strength in the front part of deltoids(shoulder muscles) :D

[alamgir]

I was serious man. Anyway in the mean time can you tell me the best excercise for developing your stomach muscles?

[Necro2k2]

Another question, if I started to work out right now, how long would it be for me to see some serious results?

[DA_VIPA]

alam: il need to know what condition ur stomach muscles are at now.

necro: atleast 2 months mate but it depends how much you put ur heart into it.

[alamgir]

Yeah well its kind of for this guy in my class and his stomach is pretty big.

[Necro2k2]

Hmm as for ankle weights, I'll go running with them for about 2 hours.. almost every morning. Will it increase my leg muscle, along with my speed?

[DA_VIPA]

well if youmean big as in quite fat then he should start off by doing 15-20 mins of light running on a running machine u get in gyms or the great outdoors. this is to burn off excess fat stored there once he's lost a substantial amount then i will post really good stomach crunch techniques.

[alamgir]

K thanx i'll tell him that.

[DA_VIPA]

necro: necro it will increase speed and muscle size but u shudnt rush into leg weights an such until u can reach ur maximum speed and muscle size without the weights. then you'd have enough experience to handle the weights and make better use of it.

[black_dragon22]

Do you know the best way to increase your speed and be able to jump higher?

[DA_VIPA]

yeah its this from of squats if youknow what squats are. get a bar which a person uses to bench press. depending on how powerful ur legs are ur going to have to start of with using light weight added to the bar and from there put the bar behind ur neck while still holding it with ur hands otherwise it will just fall of lol..from there keeping ur back straight bend your knees till u know u cant go any lower and from there quickly get to the upright position u started off with not only that jump as well(careful if the weight is to much then u may fall over then u may hurt urself)

btw does anyone here have a file host which i can host some personal workout vids i made. if yes plz pm me il be so grateful.



Edited By DA_VIPA on 1112395799

[y_09]

you know if you do a days work of hard exercise, is it advisable that you should rest the next 2 days and consume as much food as possible to repair and muscles that have ripped (during the previous days work), which will cause them to increase in size from the fat inside the food thats consumed ?

[Warmor]

Heh...this is great...ok, what about killing a BEER GUT? Not a big one, but one is deffinitly forming ;)
Oh...and what are all those " really good stomach crunch techniques" you mentioned?

[DA_VIPA]

y_09: regular exercise(2/3 times a week) aslong as you keep to it you wont be likely to gain weight. but i wouldnt recomend eating a lot to replenish torn muscle. just let them heal on their own 0r use muscle building supplements then you wont have to eat either.

warmor: cut out the beer!! lol well if youthink a beer belly is starting to form then you mite want to exercise 1/2 times a week i dont know if you already train but you wouldnt be writing to me if youdid. oh an about the crunches im looking for a file host so that i can post my workout video's in this thread but il make screen shots aswell.

[y_09]

y_09: regular exercise(2/3 times a week) aslong as you keep to it you wont be likely to gain weight. but i wouldnt recomend eating a lot to replenish torn muscle. just let them heal on their own 0r use muscle building supplements then you wont have to eat either.
oh ok, i don't really do exercise in form of gym work, i just play some football and running and so on, that was something someone had told me,i just wanted to clarify wheether it was true or not thanks anyway

[DA_VIPA]

no problem. at the end of next week il be giving full tips on sprouting strong biceps. :buttrock:

[Abdoun_bacK]

Do push ups help work the chest or the arms? What excersises should one use to build stronger arms and such?
Anything with a push works out your shoulders/back chest/arms, if you want "strong" or "big" arms you have to mainly work out your triceps because triceps are 2/3 of the muscle of your upper arm..so in other words Bigger Triceps = Bigger Biceps.

@ WARMOR - if your getting a gut.. DO NOT do crunches right away because your going to grow muscle ontop of fat, if you dont know what i mean by this, Well have you ever seen those body building show competetions, well havnt you noticed that every single one of them has a pop belly but a 4 pack on top of that..because they put muscle on fat. If you want to get rid of that beer gut .. RUN and DIET, running is what makes you very lean and skinnier.. and of course DIET..if you dont consume as much beer as you use to do .. you wont have such a big gut and if your that kind of guy who eats alot then goes and sits and relaxes, NOT GOOD..because those carbohydrated that you just took will turn into fat because your not using them.

@ Dark SAyin - if you want to jump higher and run faster..you mainly have to work out two main muscles on your legs,, the first is your Quadrecips (The muslces ontop of your thighs) quads is what makes you run faster. There are many things that can help you out.. (SQUATS!!!) and RUN HILLS!!!! running hills is probably one of the best exc. for speed, because it will increase your "VO2" v02 is the oxygen your muscles get and more oxygen your muscles get more work it can do. But yes, hills is a very good exc. mainly for track people because it gives you a "maximum blow-out" to your running start, but DO NOT forget..you also need a strong ass, because your quads and butt are the two main elements for running faster. As for jumping higher... you want to have strong calves, do toe raises at the gym, or use ankle weights lean against a wall with your hands and raise your toes, anything with lifting your toes is good for your calves. another good exc. that works out your whole leg are lunges, it practically works every muscle, but be careful and try not to add to much pressure on your knees.

@Da Vipa - if you dont mind.. ill help you out cuz i know alot about fitness..and i can mainly help out you skinny guys because i use to be one of those really skinny guys but i did the right diet and now iam very very very defined and gained much more mass but iam stil light



Edited By Abdoun_bacK on 1112450590

[DA_VIPA]

i got no problem with it. but deal with new posts rather than ones that have already been answered. so your into fitness aswell? whats your 1 rep maximum for weights?

[Abdoun_bacK]

Well, my max for bench is 170, but see, I weigh 125 lbs
my breacher curl max is 110lbs
i dont work out my legs cuz iam a soccer player, but the last time i squated my max was 225.

i havnt worked out in a month cuz of too much school and work so probably all my maxes dropped by 10 or even 15 lbs,

[DA_VIPA]

hey not bad. can u tell me what the breacher curl is im not familiar with that term.
my bench max is 212pounds when i last done it
bicep curl i fink i topped out on 54pounds (each dumbell
tricep pull down i got 90 pounds
leg curl 160pounds(weak legs)
leg press 240 pounds
seated row 185 pounds.

[Abdoun_bacK]

i meant preacher curls, its a good isolation workout for your arms, actaully the best work out for your arms...

thatst funny.. i dunno how your curls is 54 lbs..it can either be 50 or 55 well in US it is..its probably diff in UK

[DA_VIPA]

yeah we also have .5kg dumbells . o an the isolation curls u say? is that where ur seated with a part for ur arms to rest and lift handles with resistance applied?

[Metal_Ken]

how do u suggest to get rid of these muscle fat bellys.

How many crunches a day would be best for the stomach area if ur not fat or skinny but in the average size ?

What size weights/dumbbells would be best for major results in 1 month.



Edited By Metal_Ken on 1112467779

[DA_VIPA]

nah dont start with doing crunches.
otherwise as abdoun rightly mentioned ul grow muscle over fat an that dont look nice
i suggest taking regular jogs and burn off the calories and eat less fatty foods.

[`Crystal]

Nice Nice..Lets say u already built muscles on ur belly fat.. u can still run and jog to lose the fat right?

[DA_VIPA]

yeah..if youdo endurance exercises like light sit ups and jogs often for long periods of time or large number of repetitions you will burn off the fat and then after that you will start to bulk down and define your abs leaving you better off.

[Abdoun_bacK]

This Goes out to all my skinny bros out there who want to get some more mass...

Well first off, you need to eat..not regualr daily meals..but like ALOT OF FOOD, you have to intake more than your average calorie count, so basically, eat foods with alot of calories because skinny people burn off calories really really fast cus of our matbolism.

It is also a good idea to eat alot of protein before a work out rather than after a work out because if you eat a meal with a number amounts of protein before a work out, your muscles will actually use that and become stronger, but if you eat a meal witha alot of protien afterwards, it will mainly go to waste and youll end up takin a HUGE POOP.

Also.. LIFT HEAVY weights, like weights that you can only do 5 or 6 reps of and 3 sets, remember this little formula .
Heavier Weights less reps/more sets = More Mass
Lighter Weights more Reps/less sets = more defintion (ripped)

I Also advise you not to run alot because when WE (skinny people) run, we loose our mass faster than bigger people.

BUt go crazy, eat as much fatty foods as possible, cakes, blueberry muffins, chocalte shakes, MILK, EGGS, MEAT!, ICE CREAM, spoil your self, JUST HAVE ALOT OF CALORIES, but dont eat that much and then do nothing, cuz it will go to waste....in the toilet, you HAVE TO work out when you eat like that if you want to gain mass. But do not be fooled my lads, when we get mass, we dont get huge, our muscles will get bigger and more defined, see, thats the good thing about us, our muscles are sooo much easier to get defined, but its harder for us to get bigger. while bigger people, its easier for them to get mass but really hard for them to get defintion, trust me, id rather be defined than mass.

This goes out to everyone..YOUR MUSCLES DONT grow right after you work out, so dont kill your self with work out cuz you think your "guns" will grow right after. YOU NEED SLEEP!!!!, everything happends when your sleep, you grow when you sleep, you heal when you sleep, you get sick in your sleep, ... everything. So if you want your muscles to get bigge or grow, get a good amount of sleep and the RIGHT DIET for YOUR KIND of body.

PS...if you ladies need anyhelp i can help you too, cuz i do help my gal friends working out



Edited By Abdoun_bacK on 1112555147

[Shinatsu]

So in order for me to lose more lbs and gain abs, I should do a bunch of sit-ups, then do the crunches?

[Warmor]

Hmm...back in High School, my bench was at 230 but my squats only 250...don't remember the rest, but that was what, 4 years ago? Oh well. It's going to be hard to eat right and workout, my fiancee just called off our wedding a week before we walk down the aisle, so, I'll try to chipper up....

Also I don't drink THAT MUCH BEER! I would drink it every now and then, but I've decided to switch to Rum and Diet coke, so thats MUCH Better! And I still don't drink often!

And for everyone out there, somtimes it's very hard to get definition and big arms etc... I was in Football, Track, Power lifting, for 4 years straight, and did a work out, "Adams Course" during the summer, and I could lift more and more weight, but I never got "big" like I wanted. I had some definition, but I never had a "pack", even though my stomach was small and hard, and my arms were hard and had some definition but were never where I wanted them to be :(



Edited By Warmor on 1112642125

[DA_VIPA]

lifting heavy weight lets you achieve bulk ( bigger muscles)
lifting not so heavy weights but doing more repetitions will tear your muscle and your arms will get ripped works same for abdominals.
my way around getting a beer gut is through whiskey.;) dont stop the music jacki D!.

shinatsu: you can achieve more weight by sitting your ass all day and eat potatoe chips. that was a joke. when you build muscle that helps to add on the pounds since muscle weighs more than fat. at the same time doing you can imprint your definition in your abs by eating less fatty foods men store fat there doing your fair share of stomach crunches,sit ups,running etc.. will get your abs showing no time.

i really need somebody to give me a good file host so i can post my work out vids for the masses. than you can see ME lol with real time tips onto how to work yourself into a frenzy(all in moderation ofcourse ;)

[Abdoun_bacK]

Abs are the hardest muscles to maintain..you need a very strict diest to maintain them..luckly for me..iam onr ripped mother so i dont need to worry about that, well for all you big dudes who want packs, you need big diet and running!

[Warmor]

VIPA what size are you files?

[_-_Diablo_-_]

if i wanna b like bruce lee (all muscles showing) should i make like a cow and eat grass all day or live in the gym 4 the rest of my life (btw im 1.84m and w8-t bout 70 kg)


1 more thing : this topic really should get pinned its pretty handy when you need it

:p

[Warmor]

Diablo...how tall are you in feet/inches and in pounds?

[Elena]

He's about... 6.04 feet or 72.4 inches....

Weight he's about...154.3

[SolidSnake76]

whats the fastest way to build a chest?

[KenDaShoto]

i like this topic cause i thought everyone here was a bunch of weird really skinny or really fat people i love workin out my body's pretty lean too since im a swimmer and all swimming is some good workin out you wont get huge by swimmin but youll have what you need to get the ladies lookin at ya (and of course a nice face comes in handy too *applauses to my mother* thanx) but neway if you want to work ur chest do pushups as stated earlier and the variety of chest presses( bench,incline, and decline) peckflys work well too if you dont know what they are just post and some one if not i will explain

[$ilent K!ller]

Ya i know if i ever wanted to ask about working out this is where id come...but im fit as it is...it kind of runs in the family...but ya some1 should pinn this topic

[Warmor]

whats the fastest way to build a chest?
How to build a chest (http://www.diynetwork.com/diy/sg_custom/article/0,2037,DIY_14250_2270809,00.html)

[ryu540]

i guess i will give you guys a tip for working out also they make whieght ganer drinks and protien drinks when you are working out protien is what fills the muscles and makes them bigger so buy a protien drink and as you are working out drink it little by little if you do this though dont take breaks from working out for a couple days or you will gain alot of whieght

[DA_VIPA]

protein repairs muscle tissue. but drinking it alone wont help muscles getting bigger. the best time to have a protein drink is just after you have been working out that way you can the drink works to its full potential. sometime when i dont feel like working out i take creatine to boost my energy levels i could do much more and afterwards sometimes i would take in some protein either through a nicely balanced dinner with salad and chicken/tuna or id drink a nice big glass of protein shake. but one thing i learnt is that when you drink a protein shake its not good if you eat a meal afterwards..since protein shakes contain so many calories inside them that you would start to store more than enough energy and if you dont burn it off it will get stored as fat which is longer to get rid of.

[Abdoun_bacK]

well...if you are taking protein shakes and you are taking big poops..thats a bad sign..your body is telling you that your protein is going to waste...its not a good idea to OD on protein because most of the time it will all go to waste (literally) and it can be hamrful to your liver. protein shakes arent everything.... going natural is more effective..(tuna, bread, meat. milk...) if you wana bulk up..you need alot of calories..but you also need to work out...you cant just sit on your ass and do nothing cuz it will turn into fat..you have to exc, its actually a better idea to eat before a work out..cuz there is more use for the muscle

[KenDaShoto]

creatine is cheating man

[Warmor]

creatine is cheating man
Wrong! Steriods, that's cheating. Creatine is smart.


Ok, here we go, give me some advice. I've lost site of what to do since I haven't had a routine since High School, might as well ask those in it now then search the web for hours.


I want to get back in shape. My Fiancee, well ex-fiancee, just called off the wedding a week before the event. I want to get in shape again. I'm NOT FAT, I have a little roll maybe, I don't think it's a beer gut though, because I drink very little at all, like about 1 or 2 times every 2 months. I'm just really out of shape. My last job I worked in a warehouse and could stay fit, but now I sit in front of a computer all day. What should happen next? I'm thinking I should get up earlier and run, but how long/far should I run for my lazy ass? I need to re-build endourance up again. Then, after I have been running for x weeks, then what? I don't have access to weights right now, what else can I do? When Should I start doing crunches or pushups? Anything else I can do without wieghts?

[Technique]

I thoroughly enjoyed reading through this topic. Definitely some valid suggestions on your behalf, Vipa. One thing I found, when I severd my baseball work out regiment, was that fat came back faster in specific areas. Most noteworthy, around the waist. This is frustrating, for I spent countless hours on the treadmill and doing crunches, to get into shape. It's a continual effort that must remain on track in order to see long term results.

[Zapper]

Warmor: Just get up early in the morning and bust a forest gump movement. j/k
I suggest you try running or jogging a mile every day, that's a fast way to burn off that fat. Have a balnced but strict diet, leaving out as much carbs as possible.

And, it all depends on howbig you are you should see serious results within a month and a half

Then to get abs you should focus roughly on the crunches more than sit-ups

[y_09]

Warmor: Just get up early in the morning and bust a forest gump movement. j/k
I suggest you try running or jogging a mile every day, that's a fast way to burn off that fat. Have a balnced but strict diet, leaving out as much carbs as possible.

And, it all depends on howbig you are you should see serious results within a month and a half

Then to get abs you should focus roughly on the crunches more than sit-ups
aren't carbohydrates supposed to store/give energy ?
why wouldn't you want to have energy stored when planning to exercise ?

[Zapper]

y_09: Well I meant you shouldn't have an excess diet on strictly carbs alone.
It should be balanced, with slighty more protein than normal.

[DA_VIPA]

because the way you burn off carbs when they are stored (fat) is different to how you would while they are still in your system. if it gets stored as fat then you will have to some cardio work ie running,rowing cycling to get rid of it. but when its still in ur system you can use it to work your muscles to their limits better.



Edited By Warmor on 1112910140

[black_dragon22]

Im trying out for a football team and I need to know how to get leg muscles while gaining weight. I also work out my shoulders/biceps but they are already good enough. I want to run up hills but I dont wanna lose weight and I wann aeat lots but I dont wanna get fat on muscle(if thats possible). Can someone help me out on this? Also I need to know how to get my abs better cause the exercise I am doing isnt working anymore. Can someone help me out?

[KenDaShoto]

getting leg muscles is gaining weight my legs are huge and my upper body is small and im 5'11" 182 and most of that weight is in my gigantic legs so if you want to gain weight go ahead and keep doin that leg workout cause when ur legs get bigger you get a good amount of weight due to the size of ur leg muscles so keep squatin leg press calf raises all that good stuff

[Warmor]

So, from all this I know what to eat BEFORE and AFTER a workout, but what about during the day? Like, I'm in a office all day, and I get a lunch break, what should I eat? Where should I go, or what should I bring? I obviously can't work out, so whats good to just "eat", or also to have as a snack?

[asshole]

Yo.. everybody.. do a lot of EXCERCISE and YOGA.. That'll helP!

I'm Probably nto built as much as you guys, but I bet i'm more flexible, and i'll get tired later than you guys, hahaha! ;]

[y_09]

So, from all this I know what to eat BEFORE and AFTER a workout, but what about during the day? Like, I'm in a office all day, and I get a lunch break, what should I eat? Where should I go, or what should I bring? I obviously can't work out, so whats good to just "eat", or also to have as a snack?
salads, and those whole grain nutrient bars, water,soup, or something like that, i always see stuff like that on the box, or just go see a dietition :biggrin:

[Shinatsu]

Just eat nothing.
Drink water
:biggrin:

[Warmor]

Just eat nothing.
Drink water
:biggrin:
I'm not Paris Hilton!


I want to try yoga...and also, I just got interested in Pillates, suppose to work your stomache real good.

[asshole]

Warmor, Yoga's better.
I've done both.

[Abdoun_bacK]

what Yoga is good for is the Muscles; "Mind body and soul:, it makes your muscles more flexible, and when your muscles are more flexible you have slim to no chance of hurting your self (bones, ligaments, joints, tendons)

[Warmor]

So...Yogo is better all around, but what is better for abs, pillates or yogo? Should I just do both?

[SBYRD5]

Well my friend has developed man breast...due to his over weightness...

How would he remove these chesticles? :cry:

[Abdoun_bacK]

LOL @ warmor..neither..you must RUN and DIET if you want abs, you have to TRIM your body first, and you do the by running and maintain that TRIM by dieting, RUNNING is what makes you skinnier and more ripped. Start slow then go big, what i mean by this is, first walk a mile, every day for a week, the next week start to "jog/walk" so your body can develop the endurance, then the next week start joggin/runnin a mile. If your a BIG guy then you should do it at least 3 -4 times a week, if your a skinny guy 1-2 times a week cus skinny people who run loose mass FAST. Your Deit, i have to learn exactly what kind of body type. After all of this you can star to wrok your abs out at gym.

@Sbyrd - same thing i told warmor, if you want to get off anyfat, the BEST things to do are RUN and Diet

[Warmor]

And then do Pilates! I just read tons of news on them, and thats what I want to do as well. I'm going to run and diet, but to get abs I'm doing pilates...since I would be better in a class for that then going to a gym alone. It also is said to help back problems, that of which I have!

Me...right now, I'm pretty...well just average. I'm not skinny...I'm not fat...I just have a little bit extra in my stomache...thats about it.

I'm a 22 year old male, 5'9'' 175 lbs.

[SBYRD5]

And then do Pilates! I just read tons of news on them, and thats what I want to do as well. I'm going to run and diet, but to get abs I'm doing pilates...since I would be better in a class for that then going to a gym alone. It also is said to help back problems, that of which I have!

Me...right now, I'm pretty...well just average. I'm not skinny...I'm not fat...I just have a little bit extra in my stomache...thats about it.

I'm a 22 year old male, 5'9'' 175 lbs.
lol..pilates...lol :laugh:

Why aim I laughing...it actually works from what I've seen