Do you guys even lift?

[Viole]

I lift so much that I can lift up a small chair with ease.

[whagman]

preworkoutssssssssssssssssssss

I swim 5 days a week 1 and a half hours a day, run 5 days a week 45 minutes a day, and go to the gym 3 days a week to doerrythang

[Cheesicle]

2) Hm, well I don't know what works on what muscles lol. Don't even know the name for half of the stuff I am doing. lol

I'll give you my workout schedule and you can look up the exercises on Google if you want

Chest/Triceps:
CHEST
- Chest Press
- Incline Chest Press
- Dumbbell Chest Fly
TRICEPS
- Skull Crushers
- Triceps Extension
- Dips

Back/Biceps
BACK
- Lat Pulldown
- Row
- One Handed Dumbbell Row
- Dead Lift
BICEPS
-Bicep Curls

Shoulder/Legs
SHOULDERS (Seems like a lot, but the Flys are basically the same exercise, just different directions.)
- Shoulder Press
- Front Shoulder Flys
- Side Shoulder Flys
- Rear Shoulder Flys
- Shrugs
LEGS
- Squats
- Hack Squats
- Leg Curls
- Leg Extensions (I don't really do leg curls or extensions, you can do it if you want)
- Calf Raises

[saivon]

Well I don't lift because the fucking bar at my gym is like almost two times my own weight and there are like 20-30 year olds bench pressing there all the time so yeah

But for workouts I just do five rounds of jump rope which is around about 40 mins non stop pretty easy

sit ups

We have a 15 pound ball to and I usually get a partner so when I go up doing a sit up he/she would throw it at me I would cactch it and the momentum of the ball would push me back I would stop my self and do it again. (sorry for long description don't know what to call it)

I spar to with people around my age like 16-19 I won't spar with the older people because they would crush me

I work mitts, hit the baggy etc. mountain climbers are good to. sorry if I somehow derailed this thread I just saw other people talking about workouts so I thought I could join to :/

I am thinking of doing mixed martial arts next year but I just find that having another person on top of you is pretty scary

[Prox]

Time to bump this.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.

Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10

Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)

Wednesday - Freeday

Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10

Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50

Saturday - Freeday

Sunday - Freeday

[Sabb]

Time to bump this.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.

Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10

Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)

Wednesday - Freeday

Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10

Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50

Saturday - Freeday

Sunday - Freeday

Those are like all sets of 10 so I'm assuming you're working more on endurance than bulky muscle development? If so, and actually probably even if you're not, it might be a good idea to mix in some strong cardio to at least one of the days. Big muscles are nice and all but some form of cardio is quite necessary as well.
And I'm assuming you mix the sets up, not like 10 deadlifts 40 times in a row. If so that looks pretty good to me but unfortunately I don't have access to that kind of equipment atm so I haven't gotten to mess with some of those types of weight lifting in a while so can't say much more.

[Jhon]

Time to bump this.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.

Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10

Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)

Wednesday - Freeday

Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10

Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50

Saturday - Freeday

Sunday - Freeday

I don't quite understand why are you doing 4X10? What are you working on? Muscle mass/power/endurance?

I think you're doing slightly too many exercises, but I don't really remember how much is too much so I might be wrong.

The 5X5 bench press looks misplaced, 5X5 is for power, not mass or endurance.

4X10 for deadlift is too much imo, deadlift works on nearly all of your muscles. I suggest you either do 2X6 with warm up sets before / 3X6.

[Prox]

Those are like all sets of 10 so I'm assuming you're working more on endurance than bulky muscle development? If so, and actually probably even if you're not, it might be a good idea to mix in some strong cardio to at least one of the days. Big muscles are nice and all but some form of cardio is quite necessary as well.
And I'm assuming you mix the sets up, not like 10 deadlifts 40 times in a row. If so that looks pretty good to me but unfortunately I don't have access to that kind of equipment atm so I haven't gotten to mess with some of those types of weight lifting in a while so can't say much more.

I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
   As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
 
Goal                                   Reps        Sets
Strength                               1-6          3-4
Power                                   6-8          2-3
Endurance                            15+         2-3
Muscle size (hypertrophy)  6-12          4-5

I don't quite understand why are you doing 4X10? What are you working on? Muscle mass/power/endurance?

4x10s are mostly for muscle mass.

The 5X5 bench press looks misplaced, 5X5 is for power, not mass or endurance.

It is not misplaced. I do 5x5s for muscle strength and I can already confirm that it's effective.

4X10 for deadlift is too much imo, deadlift works on nearly all of your muscles. I suggest you either do 2X6 with warm up sets before / 3X6.

I suppose I could lower it to 3x8-10 but making it 3x6 with 63.5kg(the biggest weight I can put on barbell) probably won't be enough for me.

[HideoKojima]

I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
   As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
 

"I don't do too much cardio because I don't want to lose weight."

Isn't it good to do a good amount of it anyways?

Don't want to be all bulk on top and nothing on the bottom. :p

[Alphaggot]

Time to bump this.
twerk it

I suggest adding a routine run everyday before your workout. It's a great way to get loose and adds to your cardio workout, just run around .6 - 1 mile everyday.

[Prox]

Isn't it good to do a good amount of it anyways?

Don't want to be all bulk on top and nothing on the bottom. :p

Yes, cardio is good, but if comes at the expanse of me getting skinny then I do not think that it's good trade.
Cardio isn't the only way to train legs, there are leg exercises that are in fact more efficient then cardio when it comes to muscles. 

I suggest adding a routine run everyday before your workout. It's a great way to get loose and adds to your cardio workout, just run around .6 - 1 mile everyday.

I have other activities which involve cardio therefore I don't think that on top of everything I should add that on everyday, but I definitely going to be running at least 1 time a week.

[Sabb]

Yes, cardio is good, but if comes at the expanse of me getting skinny then I do not think that it's good trade.
Cardio isn't the only way to train legs, there are leg exercises that are in fact more efficient then cardio when it comes to muscles. 
I have other activities which involve cardio therefore I don't think that on top of everything I should add that on everyday, but I definitely going to be running at least 1 time a week.

You wouldn't get skinny necessarily though unless you're built of fat and not muscle. It's not like you're going to lose muscle by doing cardio, if anything you'll gain minor amounts depending on what you're doing. You also just end up looking more ripped rather than chunky, as in with lean muscle and I can confirm that. Imo I'd rather look that way. But yea if you're getting cardio outside of your workouts it might not be necessary, but I hope you at least warm up with something briefly before starting a workout. Always helps.

[Jhon]

I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
   As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
 
Goal                                   Reps        Sets
Strength                               1-6          3-4
Power                                   6-8          2-3
Endurance                            15+         2-3
Muscle size (hypertrophy)  6-12          4-5



4x10s are mostly for muscle mass.
It is not misplaced. I do 5x5s for muscle strength and I can already confirm that it's effective.
I suppose I could lower it to 3x8-10 but making it 3x6 with 63.5kg(the biggest weight I can put on barbell) probably won't be enough for me.

If you want muscle mass 3X8 would be the best way to do it.
5X5 is what I do and it's more for power than muscle mass, usually when you do 5X5 in one exercise you do it in all of them and usually it's in a program where you work only on the "big guns" (meaning you do only exercises like Deadlift, Squat, Bench Press, etc.).
And I still think 3X6 would be better since 3X8 would simply tire you too much, it will also be harder for you to raise the weight you lift later on. I for example do 2X5 heaviest weight with about 3 warmup sets before that. Deadlift is one of the few exercises that work on most of your muscles (I'm pretty sure it's the only one that works on so many muscles at once), so you "treat it" differently than other exercises.

You wouldn't get skinny necessarily though unless you're built of fat and not muscle. It's not like you're going to lose muscle by doing cardio, if anything you'll gain minor amounts depending on what you're doing. You also just end up looking more ripped rather than chunky, as in with lean muscle and I can confirm that. Imo I'd rather look that way. But yea if you're getting cardio outside of your workouts it might not be necessary, but I hope you at least warm up with something briefly before starting a workout. Always helps.

If he adds up cardio he'll have to cover up for that with more food. I usually do small amounts of cardio when doing mass and after that period, when I start working on losing the fat I gained from mass, I do more cardio since it's an easy and good way to burn up more calories.

[๖Ϝцzsioᴎ]

I LIFT.











CHEESEBURGERS.

[ursus]

Do pull-ups until you can do 10 without stopping. Then 15, then 20. Then until you can do a single pull-up with one arm.

Not for any real reason, it's just fucking cool.