Jun 09, 05
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Work Out Tips
I prefer working with freeweights, so.. I use those big rubber ball things with freeweights. Name/explain all the different exercises you can do with that combo? Adjustable benches too, not limited to ball. I just want some new ideas. Is there really any leg strengthening you can do here? Or am I forced to keep using the leg press?
what about suppliments/vitamins and stuff? i don't want like rawrrr creatinnnee, rather things that keep myself healthy while workin out 6-7 times a week. thanks 
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Jun 09, 05
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im skinny'ish toned .. 160lbs. I want to put on maybe another 20,25lb muscle total i think. then after that just do strength training and keep around the same size. so far i'm doin good, put on more muscle than i thought i would in 1 month of workin out everyday
health mag at grocery store, good idea.
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Jun 09, 05
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yeah man those mags are great! I am in the same boat as you. im 190lbs now down from 210 but I really wanna get that weight back in muscle. Harsh long term shit though. most of my boys have been working out since they were 16 and are huge but I know if I wanna get that big its going to be a while. Protein is key though! You can get a big jug from costco for 40 bucks and thats a steal!
oh yeah and do you dont lunges? great leg work out! my fav way of doing weights is two muscle groups a day, 3 exercises each muscle group, and 3 sets of 15 reps, increasing my weight with each set.
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Jun 09, 05
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I would'nt fuck around with creatine for another couple months until you're more comfortable with what you're doing exercise wise. Without a good diet, and the right exercise creatine can make you into one fat pile of shit really easily. It does make you stronger though and its noticeable within a few weeks.
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Jun 09, 05
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2 quick tips, the first 2 months will be the best for putting on size and strenght because ur body in not used to the anabolic state ur putting it in, the you will platue and the gains will come much slower, the only way to break through platues is to eat like a freak, tons of protien 2g per pound of body weight. and dont work out every day, ur body needs time to heal if you dont give it that time you will never see good gains. as a newb stick with 4 or 5 days a week not 7, till you can fully see what ur body can handle.
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Jun 09, 05
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for legs i do lunges with weights, leg press, and curl-ups on the machine (for lack of better term ) for legs.. i figure that should be good overall.
then arms, since i find the machines put stress on my joints (which are wrecked from snowboardin n' biking injuries haha) .. i just use dumbells and do bench press kinda deal, and regular curls, pullin them up in line with ur body, holdin them over chest for situps over the squishy ball.. good times haha christ! while i was playing soccer and hockey i could run for miles and miles and do like 150 situps. now that i've quit for a couple years i can barely do 30 situps!! ugh
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Jun 09, 05
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apparently the Bow Flex works as good as they say it does. Unlike freeweights, you use much more "stabilizer" muscles, like in the bench press. It's really great for toning.
I know a guy who's been using it for a few years and he looks like HHH 
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Jun 09, 05
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4-5 days a week.. ok.
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Jun 09, 05
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Jun 09, 05
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wrong.. creatine will give you mildly more engery in the gym larger pumps and more muscle fullness because it increases water retention, ur muscles are largely made up of water so the more they have the better they work the stronger they are, the stronger they are the more weight you can lift the fast you ll gain. creatine will NOT make you fat, unless ur using some premix that has 80grams of dextrose in it to spike ur insulin levels. that shit is bunk though and i havent used it in 2 years, just by normal powder and take it with a meal, when im on it i usually take around 30grams a day 10 with protien shake in morning and 10 with shake before bed and at supper.
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Jun 09, 05
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Jun 09, 05
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haha ya dude by the sounds of it ur an ectomorph which means you can basically eat ice cream all day and not gain a drop of fat, am i right? if so ur biggest concern will be ur high tabolizm, in order to gain you will need to eat ALOT of calories lots of carbs and protien AND fat. like 6-7 meals a day style. My buddy owns one of the gyms here and hes probly just like you he will not gain unless he eats huge amounts of food and as soon as he stops he looses his gains fast because of his tab. EAT EAT EAT and make sure ur getting at least 7hours solid sleep a night working out is the easy part building muscle is 80% diet 15%sleep 5% workinout.
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Jun 09, 05
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n since i dont have a 'real' job i sleep way too much. is it unhealthy to sleep for 12 hours all the time? haha 8-12 is the norm for me. i noticed drinking lots of water helps gains, ill just drink tons of water , few protein shakes a day and lots of food. work out 5 times a week and see how i end up in a few months.
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Jun 09, 05
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So what if you're a mesomorph?
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Jun 09, 05
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odds of being a mesomorph are slim, but if you are you have insane genetics, eat alot but keep it clean and you will grow like a freak.
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Jun 09, 05
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One thing to keep in mind is to change your routines up. Muscles seem to be smart and adapt so you gotta change it up. For example on chest days maybe do bench and free weights incline for some weeks then change it up to free weights flat bench and bench incline etc... Just dont do the same excersise for too long. I usually flip my routines on a regular basis depending on my mood that day. Sometimes i want to bust the bench sometimes i want to bust the free weights. Lastly do not bother with machines cause their useless.
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Jun 09, 05
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if you are looking to gain weight, eat lots of protein and complex carbs and lift HEAVY weights. get yourself a weightgainer supplement that is extremely high in calories.
dont use creatine, its toxic. use kre-alkalyn its a pH buffered version of creatine without the nastiness.. i have been using this and the weightgainer for the past month and have gained a solid 10 pounds. just make sure you do a good ab workout or you'll notice the only weight you gain will be in your gut :083:
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Jun 09, 05
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creatine is not toxic i dont know where u read or heard that from but its not true. and can provide a hundreds of links backing this up.
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Jun 09, 05
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"However, when these same creatine supplements were then tested after activation with fluid, a disturbing discovery was made. It was found that almost immediately that the majority of it rapidly converted to the toxic by-product creatinine. This held true no matter how "unique" the formulation was claimed to be, or the purity of the assayed dry creatine content. Click here to see the test results.
Note: In the past, some companies pointed to the virtual lack of creatinine in their powders, calling them "creatinine free". What was not considered is that the tests were conducted with dry creatine monohydrate. Once fluid is introduced, creatinine conversion occurs. A number of negative side-effects can arise from increased creatinine levels, among them; stomach cramps and bloating, diarrhea, indemia, water retention, dehydration, headaches, liver and kidney problems and creatinine poisoning. These side-effects are caused by the body's internal self-defense mechanism reacting to save itself from the ingested toxins by diluting it with water." the creatine monohydrate isn't toxic... but as soon as you mix it with a fluid...
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Jun 09, 05
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Jun 09, 05
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which gym do you go to?
-lunges! walking or stationary, i do both and it feels like they work a couple different muscles. -squats with a bar are good too, just make sure you're using good technique. i can never do it right so i just avoid squats, cept when on the bosu ball. -when you're doing the leg press, hold it for 10 secs when you're knees are ~90 degrees, it buuuurns. -run on the treadmill on an incline, or even just speedwalk with a +5 incline hiking is awesome for the legs. i just started using the bosu ball, it's fun. i warm up by balancing on one foot and twisting my body round, then doing some squats, then doing this thing when you jump up and down on it. if your gym has a bosu they'll probably have some sheets on some exercises too do, it's tons a fun and def helpoing me with my shitty balance.
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Jun 10, 05
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heres a tip
dont lift too much 
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