Let's Get Ripped, OT!

I'm looking for a new circuit training routine to cut up my back and triceps. What can you guys offer?

If you have questions about anything else, fitness, post it. Hopefully the community can help out.

Don't listen to FightingFan, that is my only advice for you.GazaAli

oh, you mean that kind of ripped...

*walks sadly out of thread*

oh, you mean that kind of ripped...

*walks sadly out of thread*

konvikt_17

Hahaha literally my exact reaction to this thread. :P 

[QUOTE="konvikt_17"]

oh, you mean that kind of ripped...

*walks sadly out of thread*

Hahaha literally my exact reaction to this thread. :P 

[QUOTE="psn8214"]

[QUOTE="konvikt_17"]

oh, you mean that kind of ripped...

*walks sadly out of thread*

lowkey254

Hahaha literally my exact reaction to this thread. :P 

Marijuana

What type of "ripped" were you guys thinking of?lowkey254

This kind:

Synoymns for "ripped" in this context might included "blazed" or "stoned," if the .gif isn't obvious enough. :P

[QUOTE="konvikt_17"]

oh, you mean that kind of ripped...

*walks sadly out of thread*

psn8214

Hahaha literally my exact reaction to this thread. :P 

heh, mine too

let's postpone that idea till fri tho, maybe we can get some more people to join us :P

let's postpone that idea till fri tho, maybe we can get some more people to join us :P

rocinante_

I'll start prerollin' some stuff up. OT smoke sesh! :D

[QUOTE="rocinante_"]

let's postpone that idea till fri tho, maybe we can get some more people to join us :P

psn8214

I'll start prerollin' some stuff up. OT smoke sesh! :D

hah, don't think the mods would be cool with that...maybe we can hide it under the guise of an ot drinking thread (that's what i'll be doin anyway, as i'm on a tolerance break). all those intoxicated are welcome! 

[QUOTE="lowkey254"][QUOTE="psn8214"]

Marijuana

[QUOTE="lowkey254"]What type of "ripped" were you guys thinking of?psn8214

This kind:

Synoymns for "ripped" in this context might included "blazed" or "stoned," if the .gif isn't obvious enough. :P

Hmmm Ill add to this with some questions of my own.

For the summer Ive really upped my fitness routine. Im in the gym for about an hour and half 5 days a week, 60 minutes of cardio, 30 minutes of upper body.

Ive stopped eating fast food, sweets, and eating out, Ive also stopped drinking soda.

Now Ive lost a total of 15 pounds over the summer, Im short so that is actually a lot of weight for my body. My legs are much skinnier and my upper body looks really good.

Now my question is what to I do about my stomach fat? Now my belly has shrunk some, but I still have a nice little gut with some love handles. I feel like there is another good 3-5 pounds that could be lost here.

What do ot fitness gurus?

Hmmm Ill add to this with some questions of my own.

For the summer Ive really upped my fitness routine. Im in the gym for about an hour and half 5 days a week, 60 minutes of cardio, 30 minutes of upper body.

Ive stopped eating fast food, sweets, and eating out, Ive also stopped drinking soda.

Now Ive lost a total of 15 pounds over the summer, Im short so that is actually a lot of weight for my body. My legs are much skinnier and my upper body looks really good.

Now my question is what to I do about my stomach fat? Now my belly has shrunk some, but I still have a nice little gut with some love handles. I feel like there is another good 3-5 pounds that could be lost here.

What do ot fitness gurus?

Star67

not a fitness guru, but from my experience, you're diet prob has too many carbs in it. cut down on the carbs and replace em with high protein foods (nuts, meats, beans, etc.), that way you're body will start burning fats instead of carbs when you're workin out. 

So to cut down on carbs I should eliminate bread right? What about fruits?

oh, and eat lots of veggies/fruits they're delicious n good for ya

and when you do eat carbs, try to stick to stuff with a lot of fibre n protein, like whole wheat breads or pastas and the like

So to cut down on carbs I should eliminate bread right? What about fruits?

Star67

eliminate em? depends how cut you wanna get. i still eat em, but i stick to the whole wheat stuff, n i got a pretty flat stomach with some ab definition, but nothing too defined

oh, and eat lots of veggies/fruits they're delicious n good for ya

and when you do eat carbs, try to stick to stuff with a lot of fibre n protein, like whole wheat breads or pastas and the like

rocinante_

yes I have switched to whole wheat bread and pasta. When should I start doing abb exercises? I keep reading that you should do them after you burn the fat from your stomach. I dont want to look like a greek god or anything, but I would like a flat stomach without love handles

[QUOTE="rocinante_"]

oh, and eat lots of veggies/fruits they're delicious n good for ya

and when you do eat carbs, try to stick to stuff with a lot of fibre n protein, like whole wheat breads or pastas and the like

Star67

yes I have switched to whole wheat bread and pasta. When should I start doing abb exercises? I keep reading that you should do them after you burn the fat from your stomach. I dont want to look like a greek god or anything, but I would like a flat stomach without love handles

not sure when to do em, like i said, i'm no fitness guru, just work out casually.

i would recommend gettin an ab roller tho, great workout that not only works out your abs, but also your chest, arms, and shoulders too. keep doin cardio, stick to a healthy diet (this can't be temporary, you have to make a lifestyle change), and you'll start to see results

Yes I agree with the lifestyle change! I will check out the ab roller as well. Ive been getting shin splints really bad so Ive had to quit running and am now doing just the eliptical untill my shins recover.

Where's the weed?

Yes I agree with the lifestyle change! I will check out the ab roller as well. Ive been getting shin splints really bad so Ive had to quit running and am now doing just the eliptical untill my shins recover.

Star67

good luck, dude, stick with it! it makes you feel great when you start seein results

I'm looking for a new circuit training routine to cut up my back and triceps. What can you guys offer?

If you have questions about anything else, fitness, post it. Hopefully the community can help out.

lowkey254

Deadlifts, squats, bench press, press

Don't listen to FightingFan, that is my only advice for you.GazaAli

Don't do crossfit:P.

[QUOTE="GazaAli"]Don't listen to FightingFan, that is my only advice for you.nomsayin

In all seriousness I do think he's one of the few users on this forum who's 200+ lbs and still has abs.

Yes I agree with the lifestyle change! I will check out the ab roller as well. Ive been getting shin splints really bad so Ive had to quit running and am now doing just the eliptical untill my shins recover.

Star67

My personal favorite for abs is planks.  IMO they're far superior to most other ab excercises.

[QUOTE="Star67"]

Yes I agree with the lifestyle change! I will check out the ab roller as well. Ive been getting shin splints really bad so Ive had to quit running and am now doing just the eliptical untill my shins recover.

TacticalDesire

My personal favorite for abs is planks.  IMO they're far superior to most other ab excercises.

squats get your abs

[QUOTE="TacticalDesire"]

[QUOTE="Star67"]

Yes I agree with the lifestyle change! I will check out the ab roller as well. Ive been getting shin splints really bad so Ive had to quit running and am now doing just the eliptical untill my shins recover.

GummiRaccoon

My personal favorite for abs is planks.  IMO they're far superior to most other ab excercises.

squats get your abs

It's never bad to add in isolation excercises...

[QUOTE="GummiRaccoon"]

[QUOTE="TacticalDesire"]

My personal favorite for abs is planks.  IMO they're far superior to most other ab excercises.

TacticalDesire

squats get your abs

It's never bad to add in isolation excercises...

Why?  You burn less calories.  Compound is the way to go.  If I am feeling lazy a particular week I just do deadlifts, squats and bench presses.

[QUOTE="TacticalDesire"]

[QUOTE="GummiRaccoon"]

squats get your abs

GummiRaccoon

It's never bad to add in isolation excercises...

Why?  You burn less calories.  Compound is the way to go.  If I am feeling lazy a particular week I just do deadlifts, squats and bench presses.

Because abs are like any other muscle and needs some direct work to develop them fully.

[QUOTE="konvikt_17"]

oh, you mean that kind of ripped...

*walks sadly out of thread*

psn8214

Hahaha literally my exact reaction to this thread. :P 

[QUOTE="GummiRaccoon"]

[QUOTE="TacticalDesire"]

It's never bad to add in isolation excercises...

TacticalDesire

Why?  You burn less calories.  Compound is the way to go.  If I am feeling lazy a particular week I just do deadlifts, squats and bench presses.

Because abs are like any other muscle and needs some direct work to develop them fully.

lol who taught you that?

Just pick up heavy things and put them down.

Whatever you do, don't do machines and don't over do curls.

1. Compound movement exercises followed by isolated muscle exercises.

2. Sprint your ass off every day for 30 minutes.

3. Drink protein shakes and take some creatine. Drink a gallon of water every day. Substitute all the carbs you'd normally have with green vegetables.

That's really all there is to it. Make sure you focus on shoulders. Work your shoulders good and focus more on the posterior deltoids as you want them to be pulled back, not forward.

Add in dips if ya already haven't =)KiIIyou

all depends on body fat percentage..

oh, you mean that kind of ripped...

*walks sadly out of thread*

konvikt_17

[QUOTE="TacticalDesire"]

[QUOTE="GummiRaccoon"]

Why?  You burn less calories.  Compound is the way to go.  If I am feeling lazy a particular week I just do deadlifts, squats and bench presses.

GummiRaccoon

Because abs are like any other muscle and needs some direct work to develop them fully.

lol who taught you that?

Just pick up heavy things and put them down.

Whatever you do, don't do machines and don't over do curls.

Well, you're going to get faster growth as far as getting bigger abs if you do some ab excercises just a couple times a week.  That's really all it takes.  You don't need to focus an extensive amount of time, so why not do them?  Of course getting abs to show is mostly about bf% anyway, but a couple ab excercises will make your abs bigger even when they do show.

Also, I'm not sure what the curlbro comment has to do with this discussion at all, lol.

 

Well, you're going to get faster growth as far as getting bigger abs if you do some ab excercises just a couple times a week.

TacticalDesire

[QUOTE="TacticalDesire"]

 

Well, you're going to get faster growth as far as getting bigger abs if you do some ab excercises just a couple times a week.

Ninja-Hippo

When I said ab exercises I wasn't referring to crunches and sit-ups, but rather hang-raises, and planks, which are proven to be better.  I think people have this idea that ab excercises are useless because they only do crunches or sit-ups. 

[QUOTE="TacticalDesire"]

 

Well, you're going to get faster growth as far as getting bigger abs if you do some ab excercises just a couple times a week.

Ninja-Hippo

I've got plenty of anecdotal evidence that is opposite of what you think about isolation ab exercises with crunches and situps and core muscle building. Also, not everyone has access to areas where heavy compound lifts are possible.

The biggest problem with everything you said, is that many people don't perform lifts correctly. To my knowledge if you want good muscle recruitment from the rectus abdominus core area you need to squat a little deeper than what most people do, which means squats assist core strengthening very little unless you know what you're doing. This is mirrored with dead lifts and many other lifts as well. Yes you are stabilizing the core when 300+lbs are on your back, but you don't get as much of the "6-pack" rectus abdominus activation unless you are doing parallel level squats or so. When someone is doing crunches 90% (just a guess) of the time it's to work the rectus abdominus, which means they don't necessarily care about stabilization or other benefits from a heavy loaded compound lift.

I would say the biggest problem with ab exercises is that most people do them with terrible form, which supports the argument that crunches/situps/ab isolation exercises are useless. Because of this, it is harder to tell what (or any) benefits the body gets from it.

[QUOTE="KiIIyou"]Add in dips if ya already haven't =)EagleEyedOne

[QUOTE="Ninja-Hippo"]

[QUOTE="TacticalDesire"]

 

Well, you're going to get faster growth as far as getting bigger abs if you do some ab excercises just a couple times a week.

Zlurodirom

I've got plenty of anecdotal evidence that is opposite of what you think about isolation ab exercises with crunches and situps and core muscle building. Also, not everyone has access to areas where heavy compound lifts are possible.

The biggest problem with everything you said, is that many people don't perform lifts correctly. To my knowledge if you want good muscle recruitment from the rectus abdominus core area you need to squat a little deeper than what most people do, which means squats assist core strengthening very little unless you know what you're doing. This is mirrored with dead lifts and many other lifts as well. Yes you are stabilizing the core when 300+lbs are on your back, but you don't get as much of the "6-pack" rectus abdominus activation unless you are doing parallel level squats or so. When someone is doing crunches 90% (just a guess) of the time it's to work the rectus abdominus, which means they don't necessarily care about stabilization or other benefits from a heavy loaded compound lift.

I would say the biggest problem with ab exercises is that most people do them with terrible form, which supports the argument that crunches/situps/ab isolation exercises are useless. Because of this, it is harder to tell what (or any) benefits the body gets from it.

[QUOTE="Ninja-Hippo"]

[QUOTE="TacticalDesire"]

 

Well, you're going to get faster growth as far as getting bigger abs if you do some ab excercises just a couple times a week.

TacticalDesire

When I said ab exercises I wasn't referring to crunches and sit-ups, but rather hang-raises, and planks, which are proven to be better.  I think people have this idea that ab excercises are useless because they only do crunches or sit-ups. 

because the venn diagram of the guy working abs and the guy doing curls is going to be 99% overlap