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#181 bikeme

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Posted 17 October 2011 - 11:14 PM

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My workout routine
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#182 tds

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Posted 18 October 2011 - 12:04 AM

Good progress - what is your workout routine like?
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#183 Raymond #21

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Posted 19 October 2011 - 05:45 PM

Good progress - what is your workout routine like?


I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner.

Day 1 - Chest, Triceps, Shoulders
Bench Press/Dumbbell Press (Depending if I have a spotter or not)
Cable crossovers (2 variations) or Incline bench press (if I have a spotter)
Pectoral Flies on the machine

Cable Pushdowns (Rope)
Overhead Triceps Extensions (Rope)
Skull crushers with EZ Bar

Shoulder Shrugs
Front Raises (Barbell)
Shoulder Press (Dumbbells)

Day 2 - Back and biceps
Seated Cable Row
Lat Pulldown
Pull ups
Bent over Row (Dumbbell one arm)

Seated Curls
Incline Curls
Preacher Curls

That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more.
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#184 LeanBeef

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Posted 19 October 2011 - 09:17 PM

I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner.

Day 1 - Chest, Triceps, Shoulders
Bench Press/Dumbbell Press (Depending if I have a spotter or not)
Cable crossovers (2 variations) or Incline bench press (if I have a spotter)
Pectoral Flies on the machine

Cable Pushdowns (Rope)
Overhead Triceps Extensions (Rope)
Skull crushers with EZ Bar

Shoulder Shrugs
Front Raises (Barbell)
Shoulder Press (Dumbbells)

Day 2 - Back and biceps
Seated Cable Row
Lat Pulldown
Pull ups
Bent over Row (Dumbbell one arm)

Seated Curls
Incline Curls
Preacher Curls

That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more.


nice workout routine how much weight have you gained by doing this? You should try to add in some squats and other leg workouts. I gained about 10 pounds in 1 1/2 months of working out 4 times a week. Also if available, use undulation ropes. It makes your arms really sore, but it makes you so much stronger.
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#185 ro0

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Posted 19 October 2011 - 10:39 PM

I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner.

Day 1 - Chest, Triceps, Shoulders
Bench Press/Dumbbell Press (Depending if I have a spotter or not)
Cable crossovers (2 variations) or Incline bench press (if I have a spotter)
Pectoral Flies on the machine

Cable Pushdowns (Rope)
Overhead Triceps Extensions (Rope)
Skull crushers with EZ Bar

Shoulder Shrugs
Front Raises (Barbell)
Shoulder Press (Dumbbells)

Day 2 - Back and biceps
Seated Cable Row
Lat Pulldown
Pull ups
Bent over Row (Dumbbell one arm)

Seated Curls
Incline Curls
Preacher Curls

That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more.

Wow that seems like really high volume. How long are you typically in the gym?

Also lacks squats
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#186 tds

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Posted 25 October 2011 - 12:46 AM

I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner.

Day 1 - Chest, Triceps, Shoulders
Bench Press/Dumbbell Press (Depending if I have a spotter or not)
Cable crossovers (2 variations) or Incline bench press (if I have a spotter)
Pectoral Flies on the machine

Cable Pushdowns (Rope)
Overhead Triceps Extensions (Rope)
Skull crushers with EZ Bar

Shoulder Shrugs
Front Raises (Barbell)
Shoulder Press (Dumbbells)

Day 2 - Back and biceps
Seated Cable Row
Lat Pulldown
Pull ups
Bent over Row (Dumbbell one arm)

Seated Curls
Incline Curls
Preacher Curls

That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more.


So how many days of the week do you do each routine?
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#187 Heisenberg

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Posted 27 October 2011 - 02:39 AM

Are there any ways to get my elbow joints stronger? I did 5 push-ups and my elbows are killing me. Keep in mind I haven't done a push-up in 5 years! my plan was to go up by 1 push-up every two days but today I was too sore to do 6 :(
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#188 Denguin

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Posted 27 October 2011 - 08:54 AM

Are there any ways to get my elbow joints stronger? I did 5 push-ups and my elbows are killing me. Keep in mind I haven't done a push-up in 5 years! my plan was to go up by 1 push-up every two days but today I was too sore to do 6 :(

Maybe you don't have the right posture/form. You'd be surprised how many people can't do a proper push up.

http://www.ehow.com/...er-push-up.html

Edited by Denguin, 27 October 2011 - 08:54 AM.

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#189 taxi

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Posted 27 October 2011 - 09:28 AM

I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner.

Day 1 - Chest, Triceps, Shoulders
Bench Press/Dumbbell Press (Depending if I have a spotter or not)
Cable crossovers (2 variations) or Incline bench press (if I have a spotter)
Pectoral Flies on the machine

Cable Pushdowns (Rope)
Overhead Triceps Extensions (Rope)
Skull crushers with EZ Bar

Shoulder Shrugs
Front Raises (Barbell)
Shoulder Press (Dumbbells)

Day 2 - Back and biceps
Seated Cable Row
Lat Pulldown
Pull ups
Bent over Row (Dumbbell one arm)

Seated Curls
Incline Curls
Preacher Curls

That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more.


You need to start doing squats. Any weight routine without squats is a waste of time.
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#190 Patrick Kane

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Posted 30 October 2011 - 03:51 PM

Thoughts?

3 Sets
6-8 reps as heavy as you can

Biceps

EZ Bar Curl
Dumbell Curl
Hammer Curl

Triceps

Tricep Extension
EZ Bar Skullcrushers
Tricep Pull-downs
Dips

Chest

Dumbell Chest Press
Dumbell Incline Chest Press
Cable Flys
Dips

Shoulder

Shoulder press
Lateral Raise
Front Raise
Upright rows

Back

Lat Pulldown
Pull-ups
Dumbbell Rows
Hyperextensions

Legs

Squats
Leg-press
Calf-raises
Deadlifts

Abs

P90X Ab Ripper
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#191 LeanBeef

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Posted 22 November 2011 - 07:03 PM

Im gonna bump this thread, I need feedback... Im not gaining as much weight as when I started this workout

Warm up
10 min on bike
30 crunches
30 sit ups
side plank 1:00 on each sides
front plank until I can't continue (if im not too sore from previous ones)
Stretches
15 reps on bench press (bar)
15 reps of military press (bar)
10 reps squats (bar)

Shoulders
db shoulder press
4 sets of 6
20lbs
25lbs
30lbs
35lbs

Arnold press
3 sets of 6
20lbs
25lbs
30lbs

Standing Military press
3 sets of 10
65 lbs
70 lbs
75 lbs

Chest
Pec deck
3 sets of 8
95lbs
105lbs
110lbs

Bench press
3 sets of 5
115lbs
135lbs
155lbs

DB Incline press
3 sets of 8
30 lbs
35 lbs
40 lbs

Legs (the weakest part of my body :( ) and Back

Squats (add chains if I take pre workout drink)
5 sets of 8
95 lbs
115 lbs
135 lbs
145 lbs
155 lbs

Deadlifts
4 sets of 6
150lbs
165 lbs
175lbs
185lbs

Lat pulldown
3 sets of 6
90lbs
105lbs
115lbs

Arms
Tricep extensions
3 sets of 8
75lbs
85lbs
90lbs

DB Bicep Curls
3 sets of 15
20lbs
25lbs
30lbs

EZ Bicep Curls
3 sets of 10
40 lbs
50 lbs
55lbs

Extras (if I finish my workout early)
Machine Crunches
3 sets of 6
120 lbs
135lbs
145 lbs

Can someone tell me why I am not gaining that much weight anymore?
I'm 5'6 155lbs
The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch
Oh and the whole workout is about 1.5-2.5 hours including breaks
Constructive criticism and advice would be useful

Edited by Hammer88, 22 November 2011 - 07:06 PM.

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#192 cadillaccts

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Posted 22 November 2011 - 07:19 PM

You're not doing all of that in a single workout are you?
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#193 Duodenum

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Posted 22 November 2011 - 07:44 PM

Can someone tell me why I am not gaining that much weight anymore?
I'm 5'6 155lbs
The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch
Oh and the whole workout is about 1.5-2.5 hours including breaks
Constructive criticism and advice would be useful

Because the first couple weeks after you start working out will be your best. It slows down a lot after that.
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#194 taxi

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Posted 22 November 2011 - 08:23 PM

Im gonna bump this thread, I need feedback... Im not gaining as much weight as when I started this workout

Warm up
10 min on bike
30 crunches
30 sit ups
side plank 1:00 on each sides
front plank until I can't continue (if im not too sore from previous ones)
Stretches
15 reps on bench press (bar)
15 reps of military press (bar)
10 reps squats (bar)

Shoulders
db shoulder press
4 sets of 6
20lbs
25lbs
30lbs
35lbs

Arnold press
3 sets of 6
20lbs
25lbs
30lbs

Standing Military press
3 sets of 10
65 lbs
70 lbs
75 lbs

Chest
Pec deck
3 sets of 8
95lbs
105lbs
110lbs

Bench press
3 sets of 5
115lbs
135lbs
155lbs

DB Incline press
3 sets of 8
30 lbs
35 lbs
40 lbs

Legs (the weakest part of my body :( ) and Back

Squats (add chains if I take pre workout drink)
5 sets of 8
95 lbs
115 lbs
135 lbs
145 lbs
155 lbs

Deadlifts
4 sets of 6
150lbs
165 lbs
175lbs
185lbs

Lat pulldown
3 sets of 6
90lbs
105lbs
115lbs

Arms
Tricep extensions
3 sets of 8
75lbs
85lbs
90lbs

DB Bicep Curls
3 sets of 15
20lbs
25lbs
30lbs

EZ Bicep Curls
3 sets of 10
40 lbs
50 lbs
55lbs

Extras (if I finish my workout early)
Machine Crunches
3 sets of 6
120 lbs
135lbs
145 lbs

Can someone tell me why I am not gaining that much weight anymore?
I'm 5'6 155lbs
The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch
Oh and the whole workout is about 1.5-2.5 hours including breaks
Constructive criticism and advice would be useful



First of all, how old are you?

Secondly, working out probably won't make you taller. In fact, if you overdo it, it can stunt your growth. Also, don't expect to put on 5 lbs of muscle every week. Aim ofr one pound of lean muscle max. That is considered a huge gain.

Also some of these lifts seem totally disproportional. How are you curling 30lbs 15 times on your third set but only shoulder pressing 35 lbs.
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#195 canucks#01fan

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Posted 22 November 2011 - 08:27 PM

Ya the hardest thing is to stay consistent. You get a hard mushroom tip when you start cause your making all these gains but when you slow down ( as everyone does) it's hard to keep going due to lack of motivation.
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#196 Russ

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Posted 22 November 2011 - 09:03 PM

I am trying to get some better cardio into my routine right now. The only problem with me is if I try and do something, say running, my lower back gives me a ton of pain, to the point that I can't honestly move and have to bail on my workout for the day.

If anyone has any suggestions let me know.
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#197 FeStealth

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Posted 22 November 2011 - 09:18 PM

A bit off-topic.... but anyone know of a good gym where it's not too busy and kinda quiet?

The gym I normally go to (Creekside/Olympic Village) used to be empty and quiet, but it's actually kinda busy nowadays.
Hillside seems to be busy around the clock (don't you people have work at 11am? lol).

Also, has anyone been to those Club16 places? Any reviews?
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#198 LeanBeef

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Posted 22 November 2011 - 09:52 PM

You're not doing all of that in a single workout are you?


No
haha way too much for one day.
Thats why I seperated them into muscle groups
Somedays I do arms and legs or shoulders and legs etc.

Edited by Hammer88, 22 November 2011 - 09:56 PM.

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#199 LeanBeef

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Posted 22 November 2011 - 09:55 PM

First of all, how old are you?

Secondly, working out probably won't make you taller. In fact, if you overdo it, it can stunt your growth. Also, don't expect to put on 5 lbs of muscle every week. Aim ofr one pound of lean muscle max. That is considered a huge gain.

Also some of these lifts seem totally disproportional. How are you curling 30lbs 15 times on your third set but only shoulder pressing 35 lbs.


I know it wont get me taller (especially standing shoulder workouts) also a guy at the gym told me to go light on the shoulders, as I am still growing and it may mess up the shape of my spine.
EDIT: oh, and im 16

Edited by Hammer88, 22 November 2011 - 09:56 PM.

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#200 Russ

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Posted 22 November 2011 - 10:03 PM

A bit off-topic.... but anyone know of a good gym where it's not too busy and kinda quiet?

The gym I normally go to (Creekside/Olympic Village) used to be empty and quiet, but it's actually kinda busy nowadays.
Hillside seems to be busy around the clock (don't you people have work at 11am? lol).

Also, has anyone been to those Club16 places? Any reviews?

Not all of us are lucky like you to work during 11AM. Heck I get off at 9AM so feel lucky I say :lol:
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#201 DeNiro

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Posted 22 November 2011 - 10:10 PM

Im gonna bump this thread, I need feedback... Im not gaining as much weight as when I started this workout

Warm up
10 min on bike
30 crunches
30 sit ups
side plank 1:00 on each sides
front plank until I can't continue (if im not too sore from previous ones)
Stretches
15 reps on bench press (bar)
15 reps of military press (bar)
10 reps squats (bar)

Shoulders
db shoulder press
4 sets of 6
20lbs
25lbs
30lbs
35lbs

Arnold press
3 sets of 6
20lbs
25lbs
30lbs

Standing Military press
3 sets of 10
65 lbs
70 lbs
75 lbs

Chest
Pec deck
3 sets of 8
95lbs
105lbs
110lbs

Bench press
3 sets of 5
115lbs
135lbs
155lbs

DB Incline press
3 sets of 8
30 lbs
35 lbs
40 lbs

Legs (the weakest part of my body :( ) and Back

Squats (add chains if I take pre workout drink)
5 sets of 8
95 lbs
115 lbs
135 lbs
145 lbs
155 lbs

Deadlifts
4 sets of 6
150lbs
165 lbs
175lbs
185lbs

Lat pulldown
3 sets of 6
90lbs
105lbs
115lbs

Arms
Tricep extensions
3 sets of 8
75lbs
85lbs
90lbs

DB Bicep Curls
3 sets of 15
20lbs
25lbs
30lbs

EZ Bicep Curls
3 sets of 10
40 lbs
50 lbs
55lbs

Extras (if I finish my workout early)
Machine Crunches
3 sets of 6
120 lbs
135lbs
145 lbs

Can someone tell me why I am not gaining that much weight anymore?
I'm 5'6 155lbs
The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch
Oh and the whole workout is about 1.5-2.5 hours including breaks
Constructive criticism and advice would be useful

First of all you're working out way too much, and you're trying to focus on too many different muscle groups at once.

One of the biggest misconceptions people have is that they think the more they work out, the faster they'll get results. The truth is, if you work out too much, it's actually having a counterproductive effect. Rest is very important for muscle building.

What I would suggest is to split up that routine you have there into two or three workouts, about 40 minutes each. Try and focus just on your arms (shoulders, biceps, triceps) in one routine, and do that once, or twice a week max. Then save the chest, core, back, and leg workouts and do them all together on another day. You should be aiming to workout 4 or 5 times a week for about 40 minutes each workout (not including warmup). Shorter, more intense workouts is the key to building muscle.

I started off working out like you, thinking that if I worked out 6-7 days a week, sometimes 2 hours a day, that I would see results faster. Thankfully I learned along the way that less working out and more rest actually produces better results (believe it or not). You have to realize that every time you workout, you're creating little tears in your muscles, and if you don't give your body the proper time, proteins, and nutrients to heal, your muscles aren't going to get any bigger. You definitely need to plan rest days, and make sure you spread out routines so you're not doing them back to back.

Another thing you have to realize is that the more you workout, the more calories you're burning. If you're burning more calories then you're consuming, then you're never going to gain weight. That's why if you want to gain weight and put on muscle, you have to increase your calorie intake, and reduce the amount of calories you're burning in a day. If your goal is say 180 pounds, then you need to be consuming 3500 calories or more a day, depending on how much you burn in a workout. With the workout you're currently doing, I'm not surprised you're not gaining weight.


Basically to sum up what I've learned:

-Working out 4-5 times a week for 40 minutes each is more effective

-Do short intense workouts with little rest in between (you should be aiming to do 8-10 reps in each set)

-Form is way more important than how much you're lifting (don't move up a weight if you can't do it with proper form)

-Planning rest days and giving your body the proper proteins and nutrients is very important

-If you wanna gain weight, you have to make sure you're consuming around 3500+ calories a day

-Make sure you eat food with lots of Proteins and Carbs in it before and after you workout. Juice actually has quite a few Carbs in it and is good to drink along with water while you're working out. It also gives your body energy to burn, so that you're not burning muscle.

-Organize your routines so that you're focusing on groups of muscles (shoulders, biceps, triceps), instead of all different muscles at once. Design your weekly routine around these groups, and make sure you spread them out so that you're not focusing on your arms on back to back days.

-Make sure you change around your routine every few weeks. Muscle confusion helps you get over the plateau that happens once your muscles get used to routines.

-Cardio is very important in helping your body perform at it's peak. Do at least one intense cardio workout a week.


Hopefully that'll help you. Let me know if you want anymore advice.

Edited by DeNiro, 22 November 2011 - 10:27 PM.

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#202 playboi19

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Posted 22 November 2011 - 10:13 PM

30Min - 1Hr of Cardio every day.

- If using exercise machines do intervals.

- High intensity followed by a resting pace.

Work out 1 body part a day.

- Don't kill your entire body in one day

- use proper form and squeeze, make every rep count.

Boxing

- It's fun and sculpts your back muscles to look ripped.

Edited by playboi19, 22 November 2011 - 10:16 PM.

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#203 cadillaccts

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Posted 22 November 2011 - 10:15 PM

I am trying to get some better cardio into my routine right now. The only problem with me is if I try and do something, say running, my lower back gives me a ton of pain, to the point that I can't honestly move and have to bail on my workout for the day.

If anyone has any suggestions let me know.



Try some new shoes. I have the same issue as you, although it may not be quite as bad. My lower back has always been an issue when I run. I bought a nice pair of Nike runners with a cushioned sole and good support and it improved quite a bit. It didn't eliminate it entirely, but it helped for sure. Also I found the my back pain was quite a bit worse when I first got into running... It got a bit better as I did it more.
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#204 DeNiro

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Posted 22 November 2011 - 10:17 PM

I am trying to get some better cardio into my routine right now. The only problem with me is if I try and do something, say running, my lower back gives me a ton of pain, to the point that I can't honestly move and have to bail on my workout for the day.

If anyone has any suggestions let me know.

Low impact cardio is the way to go.

Running is one of the hardest things for your back and knees since it's high impact.

Things that would be good are things like jump rope, squats, running on the spot (with or without weights). If you google plyometric exercises, you should find a ton of low impact cardio moves. They seem really easy, but if you do a bunch of them in a row, trust me you'll be breathing pretty hard.
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#205 Russ

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Posted 22 November 2011 - 11:13 PM

Try some new shoes. I have the same issue as you, although it may not be quite as bad. My lower back has always been an issue when I run. I bought a nice pair of Nike runners with a cushioned sole and good support and it improved quite a bit. It didn't eliminate it entirely, but it helped for sure. Also I found the my back pain was quite a bit worse when I first got into running... It got a bit better as I did it more.

Didn't have a problem until a few years back when I hurt it at work, took time off working out and it just got worse. Its not bad in sports since I can usually take some breaks every minute or so for a few secs but running is hard. Might go to SportsCheck tomorrow and see what kinda shoes they have on sale.


Low impact cardio is the way to go.

Running is one of the hardest things for your back and knees since it's high impact.

Things that would be good are things like jump rope, squats, running on the spot (with or without weights). If you google plyometric exercises, you should find a ton of low impact cardio moves. They seem really easy, but if you do a bunch of them in a row, trust me you'll be breathing pretty hard.

Yea going for the police eventually and guy at fitness test said to do high intensity interval cardio so been trying to do that.
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#206 LeanBeef

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Posted 22 November 2011 - 11:19 PM

First of all you're working out way too much, and you're trying to focus on too many different muscle groups at once.

One of the biggest misconceptions people have is that they think the more they work out, the faster they'll get results. The truth is, if you work out too much, it's actually having a counterproductive effect. Rest is very important for muscle building.

What I would suggest is to split up that routine you have there into two or three workouts, about 40 minutes each. Try and focus just on your arms (shoulders, biceps, triceps) in one routine, and do that once, or twice a week max. Then save the chest, core, back, and leg workouts and do them all together on another day. You should be aiming to workout 4 or 5 times a week for about 40 minutes each workout (not including warmup). Shorter, more intense workouts is the key to building muscle.

I started off working out like you, thinking that if I worked out 6-7 days a week, sometimes 2 hours a day, that I would see results faster. Thankfully I learned along the way that less working out and more rest actually produces better results (believe it or not). You have to realize that every time you workout, you're creating little tears in your muscles, and if you don't give your body the proper time, proteins, and nutrients to heal, your muscles aren't going to get any bigger. You definitely need to plan rest days, and make sure you spread out routines so you're not doing them back to back.

Another thing you have to realize is that the more you workout, the more calories you're burning. If you're burning more calories then you're consuming, then you're never going to gain weight. That's why if you want to gain weight and put on muscle, you have to increase your calorie intake, and reduce the amount of calories you're burning in a day. If your goal is say 180 pounds, then you need to be consuming 3500 calories or more a day, depending on how much you burn in a workout. With the workout you're currently doing, I'm not surprised you're not gaining weight.


Basically to sum up what I've learned:

-Working out 4-5 times a week for 40 minutes each is more effective

-Do short intense workouts with little rest in between (you should be aiming to do 8-10 reps in each set)

-Form is way more important than how much you're lifting (don't move up a weight if you can't do it with proper form)

-Planning rest days and giving your body the proper proteins and nutrients is very important

-If you wanna gain weight, you have to make sure you're consuming around 3500+ calories a day

-Make sure you eat food with lots of Proteins and Carbs in it before and after you workout. Juice actually has quite a few Carbs in it and is good to drink along with water while you're working out. It also gives your body energy to burn, so that you're not burning muscle.

-Organize your routines so that you're focusing on groups of muscles (shoulders, biceps, triceps), instead of all different muscles at once. Design your weekly routine around these groups, and make sure you spread them out so that you're not focusing on your arms on back to back days.

-Make sure you change around your routine every few weeks. Muscle confusion helps you get over the plateau that happens once your muscles get used to routines.

-Cardio is very important in helping your body perform at it's peak. Do at least one intense cardio workout a week.


Hopefully that'll help you. Let me know if you want anymore advice.

Yeah, if you read my other post it says that I split my workouts into two muscle groups per workout... Pretty hard workout if you put it all in one.

Also how much of an impact is it if I take my time when working out? I figured that in the summer (first 3-4 weeks of this workout) I rushed and ended up gaining a lot more. I was also eating out at milestones, whitespot, the keg, and cactus club after workouts, along with a half half isoflex and mutant mass mixture. That must be why I gained so much, right?

Now I rarely eat out (saturday's I can eat whatever) and only (rarely)take isoflex after workouts (no cholesterol)since I found out that my family has a history of cholesterol problems (mutant mass has tons of it). The wierd thing is that many people have told me protein doesn't help much if not at all.

Thanks for the advice, It was very appreciated
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#207 DeNiro

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Posted 22 November 2011 - 11:59 PM

Yeah, if you read my other post it says that I split my workouts into two muscle groups per workout... Pretty hard workout if you put it all in one.

Also how much of an impact is it if I take my time when working out? I figured that in the summer (first 3-4 weeks of this workout) I rushed and ended up gaining a lot more. I was also eating out at milestones, whitespot, the keg, and cactus club after workouts, along with a half half isoflex and mutant mass mixture. That must be why I gained so much, right?

Now I rarely eat out (saturday's I can eat whatever) and only (rarely)take isoflex after workouts (no cholesterol)since I found out that my family has a history of cholesterol problems (mutant mass has tons of it). The wierd thing is that many people have told me protein doesn't help much if not at all.

Thanks for the advice, It was very appreciated

Yea, I was thinking that you're a nut job if you could do all that at once. :lol:

Definitely if you're eating out at places like that your calorie intake is gonna be huge and your gonna gain weight. You obviously wanna make sure that you're consuming calories from healthy foods though. I mean you could eat out at McDonalds every day and get a ton of calories, but your more likely to get fat than to bulk up.

Things like lean meats, vegetables, pastas, fruit, and nuts are where you want to get your calories from. Try and eat 5 or 6 small to medium sized meals a day. It's easier for your body to metabolize food that way, so you'll have more energy, and store less fat.

Protein is probably one of the most important things you need for building muscle. Whoever told you that it doesn't clearly doesn't know what they're talking about. I'm guessing that they thought that if they just drank a bunch of protein shakes they would gain muscle, which obviously doesn't work. Your muscles need protein to repair themselves after a workout which is key to building muscle. Any sort of whey protein powder is what you wanna take after a workout, plus any sort of healthy snack you want. Basically it's about getting lots of proteins and carbs into your body after a workout to help the recovery process.

And don't drink muscle mass, that's for people who are desperate to bulk up fast and don't care about their health. Colestorol is probably one of the worst things you can put in your body since it leads to things like heart disease and diabetes. You wanna make sure that you're eating healthy fats. Fats that are in regular every day foods.

As far as taking your time during workouts, do you mean in between sets? Because I usually do 3 sets of 8-10 reps twice in a row and then I'll take a minute break. Like I'll do shoulders then biceps then triceps, then I'll do them again, and then take a break. You can take a few minutes if you need, but the less rest in between the better. Maybe try and lower your weight if you're struggling the second time through.

Edited by DeNiro, 23 November 2011 - 12:02 AM.

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#208 LeanBeef

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Posted 23 November 2011 - 09:12 AM

Yea, I was thinking that you're a nut job if you could do all that at once. :lol:

Definitely if you're eating out at places like that your calorie intake is gonna be huge and your gonna gain weight. You obviously wanna make sure that you're consuming calories from healthy foods though. I mean you could eat out at McDonalds every day and get a ton of calories, but your more likely to get fat than to bulk up.

Things like lean meats, vegetables, pastas, fruit, and nuts are where you want to get your calories from. Try and eat 5 or 6 small to medium sized meals a day. It's easier for your body to metabolize food that way, so you'll have more energy, and store less fat.

Protein is probably one of the most important things you need for building muscle. Whoever told you that it doesn't clearly doesn't know what they're talking about. I'm guessing that they thought that if they just drank a bunch of protein shakes they would gain muscle, which obviously doesn't work. Your muscles need protein to repair themselves after a workout which is key to building muscle. Any sort of whey protein powder is what you wanna take after a workout, plus any sort of healthy snack you want. Basically it's about getting lots of proteins and carbs into your body after a workout to help the recovery process.

And don't drink muscle mass, that's for people who are desperate to bulk up fast and don't care about their health. Colestorol is probably one of the worst things you can put in your body since it leads to things like heart disease and diabetes. You wanna make sure that you're eating healthy fats. Fats that are in regular every day foods.

As far as taking your time during workouts, do you mean in between sets? Because I usually do 3 sets of 8-10 reps twice in a row and then I'll take a minute break. Like I'll do shoulders then biceps then triceps, then I'll do them again, and then take a break. You can take a few minutes if you need, but the less rest in between the better. Maybe try and lower your weight if you're struggling the second time through.

Well, now I try eating healthy so here's how it goes
After a workout I take isoflex then have some sort of pasta with baked chicken and brocolli on the side. After that I have some fruits (usually a banana)
Or I try to eat a 8 ounce steak with a salad if I feel like I want a change..
Sounds good enough for me to start gaining?
Yeah I also found out that mutant mass is bad for you... The hard way (gas)

Edited by Hammer88, 23 November 2011 - 09:15 AM.

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#209 canucks#01fan

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Posted 23 November 2011 - 03:42 PM

Weight gainers in general are trash. It's cheaper and healthier to make ur own. They are full of low quality proteins and sugar. Often times sugar is disguised as some other ingredient to make you think there isn't as much( starts with a "m" can't remember name). It's always better and heathier to eat foods to hit ur caloric needs
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#210 Piezo117

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Posted 23 November 2011 - 04:28 PM

Didn't run through the entire thread so I don't know if it has been mentioned but I greatly recommend a 5x5 program.

Look up Stronglifts 5x5 as a starting example. I've done everything from generic workout routines to pyramids and wide arrays of functional lifting exercises. Nothing came close to building up strength (and reducing fat) until I started doing 5x5.

I've found that you retain strength better with this program if you ever have to take time off from the gym.
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