How intense do you train?

[The_Puzzler]

Im struggling to create a routine. I want to remain slender, but have definition in my abs. Im happy with everything else, im just finding this part hard. Have you guys got any advice apart from just doing sit ups and crunches etc. Peace

[mrgravez]

Originally Posted by Durk

That looks a lot like bill stars 5x5 routine. I have built my foundation with this. Its pretty much useless for me now since I have milked it to death. I probably owe about 30 pounds of muscle it it alone.

I would probably take out all of the hypers. I would only do chins on weds. change the rows to 5x5, put in some Bicep and tricep work because I made that mistake before with this routine and had to play catchup with my arms, and I would change your weds incline press to seated BB shoulder, otherwise your shoulders wont be in proportion with your chest.

Yeah it is Bill Star's 5x5 routine I love it. I used to do the Old School routine but when ever I bulk I use this now it is great and I've had amazing results every time I've done it.

[Durk]

Originally Posted by The_Puzzler

Im struggling to create a routine. I want to remain slender, but have definition in my abs. Im happy with everything else, im just finding this part hard. Have you guys got any advice apart from just doing sit ups and crunches etc. Peace

You will probably have to put 20+ pounds of muscle on first to have the type of metabolism that can keep you in that sort of shape. Remember you cant have deffined muscles if you dont have muscles to begin with.

[VoodooPriest]

I hit the gym every day and have created a 2 day program for my self.

Day 1:
45 min cardio
2 hours of weights focusing on complete upper body

Day 2:
45 min cardio
1.5 hours of weights focusing on legs and abs

I've only been working out for 2 months now and I've put on over 20lbs of muscle.

[golander]

Please everyone do themselves a favor and take everything mens health tells you with a grain of salt. Most of their info is pretty solid but do some research on your own before you dive right in and do everything they say. The guys in the pictures in mens health are in great shape already and then go through a 2 week torture diet (basically it sucks, you have ZERO energy for two full weeks and you are crabby all the time) to look as ripped as they do (and they only look that ripped for a couple days before it goes back to normal). So just do your own research and know that diet is 70% of the battle. How you eat is THAT important.

Personally I train at a gym where we have some badasses that work out. We have a couple UFC fighters who workout there as well as pro football and hockey players. I have worked out with some of these guys and they take it to another level. I try to base my training on being as functional and athletic as possible. I do compound lifts to build strength and then add speed, balance, endurance and explosiveness with plyometrics. works wonders

Golander

[TomFoolery]

heres my workout now
if anyone can complete it let me know

You do the following twice in a row, no rests, doing as many reps in the time allowed

bent row with 20lbs for 30 seconds
pushups for 30 seconds
burpees for 30 seconds
squats for 30 seconds
Shoulder press with 20lbs for 30 seconds

(go twice, for a total of 5 minutes work. In the first set, you should do AT least 30 reps for each, if not more...)

take a 5 minute break (no less no more)

track = devide the track by placing a marker every 10 medium length steps. Place 3 markers. So you have a start, a marker, another marker, and an end marker
sprint to one as fast as possible, then back to start, then to the next marker, back to start, until you get to the end marker, and back to start, sprinting the entire way. Repeat 5 times without rest.

Walk an entire lap to somewhat regain your breath

come back to the devided area, except now only focus on the start and end.
Spring from the start to the end, and do 10 pushups, then sprint back to start to do 10 burpess, back to the end for 10 squats, back to start for 10 jumping jacks (repeat this 3 times, no stopping no rests)

thats it. Chill out a little, stretch, and call it a day.

Good luck

[the_sLiDe]

oh you can train every day if you want just target different muscle groups and always include some cardio in there.

[playdate]

Originally Posted by Durk

lol guys I was talking to the OP

I was talking more along the lines of just like a certain exercise taking it to the limits you body can do.

example, doing squats until you have to try not and puke
doing dead lifts till you see stars
Not so much in the lines of a crazy hardcore routine, my routines aren't " crazy hardcore" I just stick to the basics, lift as much as my body will allow, and next time lift more, its simple that way.


-playdate

[spade_of_aces]

Originally Posted by TomFoolery

heres my workout now
if anyone can complete it let me know

You do the following twice in a row, no rests, doing as many reps in the time allowed

bent row with 20lbs for 30 seconds
pushups for 30 seconds
burpees for 30 seconds
squats for 30 seconds
Shoulder press with 20lbs for 30 seconds

(go twice, for a total of 5 minutes work. In the first set, you should do AT least 30 reps for each, if not more...)

take a 5 minute break (no less no more)

track = devide the track by placing a marker every 10 medium length steps. Place 3 markers. So you have a start, a marker, another marker, and an end marker
sprint to one as fast as possible, then back to start, then to the next marker, back to start, until you get to the end marker, and back to start, sprinting the entire way. Repeat 5 times without rest.

Walk an entire lap to somewhat regain your breath

come back to the devided area, except now only focus on the start and end.
Spring from the start to the end, and do 10 pushups, then sprint back to start to do 10 burpess, back to the end for 10 squats, back to start for 10 jumping jacks (repeat this 3 times, no stopping no rests)

thats it. Chill out a little, stretch, and call it a day.

Good luck

welcome to crossfit. Try a "frelen" for shits n giggles:
sets of 21, 15, and 9 of
95# thrusters (front squat/push press hybrid movement)
45# kettlebell swing
pullups
run 400m between each set, no rest otherwise.

This is hands down the most humbling workout I've ever done.

[ooranos]

Today I trained legs and puked in my mouth a little. True story.