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post #2261 of 4931 (permalink) Old 07-29-2012, 09:52 PM
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Re: Workout/Staying in Shape Thread

http://www.bodybuilding.com/exercise...muscle/triceps


A good database for tris. I've been doing dips, standing dumbbell extension, and tricep pushdowns [A slight form adjustment] and my tris have been developing nicely.

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post #2262 of 4931 (permalink) Old 08-01-2012, 02:27 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by wkdsoul View Post
How do you work out how muc hyou should use for say plate lifts and one legged dumbell rows etc? i dont wanna start with some thing thats to light or heavy, i presume something i can lift to about 15/16 reps per set? Is it just trial and error til ifind a suitable one to begin with?

Find a weight you can do about 8-12 on and hitting failure. 15/16 is too high for anything but volume training [If you are weight lifting to lose weight].



I also found doing a few tricep isolation drop sets at the end of the workout is a good way to finish off tris.

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post #2263 of 4931 (permalink) Old 08-01-2012, 05:35 PM
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Re: Workout/Staying in Shape Thread

is there a good way you can get a six pac without a serious diet, when it comes to working out and toning, cardio etc i'm really good at but i am not up for cutting carbs and restricting myself to the point where i feel malnourished and i do love my food. I'm not fat whatsoever im in good shape but i would just like to have a six pac being summer n all.

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post #2264 of 4931 (permalink) Old 08-01-2012, 05:48 PM
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Re: Workout/Staying in Shape Thread

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is there a good way you can get a six pac without a serious diet, when it comes to working out and toning, cardio etc i'm really good at but i am not up for cutting carbs and restricting myself to the point where i feel malnourished and i do love my food. I'm not fat whatsoever im in good shape but i would just like to have a six pac being summer n all.
You need to get your body fat percentage low enough for the rectus abdominus muscles(abs) to show so unless you did a shitload of exercise on top weight training, you would need to alter your diet. Also do deadlifts and squats as they build up your core along with ab exercises.
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post #2265 of 4931 (permalink) Old 08-01-2012, 05:53 PM
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Re: Workout/Staying in Shape Thread

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You need to get your body fat percentage low enough for the rectus abdominus muscles(abs) to show so unless you did a shitload of exercise on top weight training, you would need to alter your diet. Also do deadlifts and squats as they build up your core along with ab exercises.
tanks man but what kind of diet without going extreme is ideal for me

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post #2266 of 4931 (permalink) Old 08-01-2012, 05:55 PM
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Re: Workout/Staying in Shape Thread

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is there a good way you can get a six pac without a serious diet
no

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post #2267 of 4931 (permalink) Old 08-01-2012, 06:41 PM
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Re: Workout/Staying in Shape Thread

EDIT: beaten to it

Quote:
Originally Posted by ratedR3:16 View Post
is there a good way you can get a six pac without a serious diet?
no
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post #2268 of 4931 (permalink) Old 08-02-2012, 05:10 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by ratedR3:16 View Post
tanks man but what kind of diet without going extreme is ideal for me
This what the gym owner of the gym i always go to told me, he was mr. Universe in 1976 so he knows his shit:
Eat lean meat like chicken, just avoid fat in your meat.
Stay away from dairy products, a bowl of yoghurt with cereal is OK but stay away from milk and limit cheese intake.
Eat your normal meals and keep it at that. Don't eat snacks in between, that one's really obvious ofcourse but OK.
Limit eating bread, even brown bread.
Eat stuff like nuts, eggs, salads.
Don't starve yourself, just eat your regular amount.

Keep active outside going to the gym, buy a bike and do your groceries on that, that's what we Dutchies do.


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post #2269 of 4931 (permalink) Old 08-02-2012, 05:34 AM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by TRDBaron View Post
Stay away from dairy products, a bowl of yoghurt with cereal is OK but stay away from milk and limit cheese intake.
Quote:
Originally Posted by TRDBaron View Post
stay away from milk
Quote:
Originally Posted by TRDBaron View Post
stay away from milk
What? Unless you can't process galactose, there's no reason to stay away from milk.

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post #2270 of 4931 (permalink) Old 08-02-2012, 05:45 AM
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Re: Workout/Staying in Shape Thread

You don't really need milk, i didn't say you should run away from it.
Seriously though, if you want a six pack, you need to limit your dairy intake as much as possible because it's full of saturated fat.
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