Judgment Day is coming. No, not the end of the world, but the beginning of summer-which, if you're not in shape, can feel like the same thing. Assuming you plan on leaving the house this season and attending the occasional barbecue or beach party, much of the fun you have is going to depend on how you look (and feel) in your T-shirts. That means if your arms dangle from the sleeves like cooked spaghetti on a fork, or your gut bulges out like an expectant mother in maternity wear, you're not likely to have as good a time as you deserve. But not to worry-it's MF's job to prevent you from looking pathetic whenever possible, and over the next eight weeks, we're going to make sure you not only fill out your shirts but also stretch the seams (in the right places), all while getting leaner and stronger. In fact, come the Fourth of July, when your verdict's in, we promise you'll be more than pumped.
PUT THE "V" IN YOUR TEE
The T-shirt Body Workout focuses intently on everything you started lifting weights for-the chest, biceps, abs, and other "trophy muscles" that comprise the ideal summer body. However, the priority will be your shoulders and trapezius muscles- the large, diamond-shaped muscles that run between the back of your shoulders and reach up your neck. Not only are the "traps" two of the largest and most important muscles in the upper body (working to raise your shoulder girdle up on shrugs, lower it on pullups, and pull it back on rows), when properly developed, they form the immensely imposing "yoke"-the appearance of a thick rim of muscle that erupts up from your shoulders and supports the neck-long considered the truest sign of a serious lifter and all-around strong guy. You'll find plenty of fellas on the beach with big pecs and arms, but an awesome set of traps will set you apart from the pack instantly, helping you fill out your shirts and making you look bigger overall (even if other muscle groups are lagging behind).
After your traps, the second mostworked region in this program is your arms. You'll do plenty of curls (as if we could stop you) and compound exercises like the pullup and dip, all of which lead to sleeve-splitting biceps and triceps. Finally, we also have you performing a good deal of isolated forearm work-in the form of regular and reverse wrist curls with both barbells and dumbbells. Often your weakest link on heavy strength exercises, your forearms and grip will benefit from the direct attention, preparing you for more intense loads on more complex exercises as the program goes on.
Still, despite the emphasis on upper body, we aren't neglecting your lower half- not only because we expect you'll be wearing shorts this summer, but because leg exercises generate muscle growth all over. Heavy, testosterone-releasing moves like the squat and deadlift are key to success on our program, keeping your body in balance and your progress moving forward. Furthermore, three days a week you'll perform cardio or some other calorie-burning activity. This is essential for searing excess fat from around the midsection and completing the taper from your (soonto- be) wide shoulders down to a narrow waist, carving out a classic V shape that looks great in a tee and even better when your shirt comes off.
T-SHIRT NUTRITION Custom fit the way you eat to your fitness goals
Every guy fits into his shirt a little differently. And while our workout is appropriate whether you're looking to gain muscle or lose fat, you'll need to adjust your diet according to how much bulking up or leaning out you want to do. For example, if you're beginning the program as a skinny guy who needs another set of arms to fill out his sleeves, your daily menu will be much different from that of the guy whose shirt can barely contain him. Follow the guidelines below to determine how you should be eating.
FIND THE CALORIES YOU NEED
A rough but good estimate of your caloric needs-what your body needs just to maintain your current weight-is easy to determine. Just multiply your body weight by 15. So, for example, a 170-pound man would need approximately 2,550 calories a day.
TO GET BIGGER
Add between 100 and 500 calories to the number you just calculated, and strive to consume that amount each day, adjusting accordingly as you gain weight. (The man in our example would start out eating 2,650-3,050 calories per day.) Let these calories come mostly from carbs, relying on starches such as potatoes and rice.
TO GET LEANER
Subtract between 100 and 500 calories from the number you calculated above, and strive to consume that amount each day, adjusting accordingly as you lose weight. (The man in our example would start out eating 2,450-2,050 calories per day.) Let most of the calories you cut come from starchy carbs; replace them with more slowly digested carbs like oatmeal, sweet potatoes, whole-grain bread, and more fruits and vegetables.
No matter what your goal, the remainder of your diet should consist of foods high in protein (aim for about a gram per pound of body weight a day), moderate in fat (30% of your total calories), and rich with fresh fruits and vegetables. Whether you're cutting carbs or adding them to your diet, remember that it's best to consume the bulk of them in the morning and around your workout, when they are less likely to be stored as fat.
GENERAL GUIDELINES
» Eat every two to three hours, and include vegetables with every meal.
» Eat a variety of protein sources. Consuming egg whites, fish, lean beef, and cottage cheese, for instance, will provide a wider spectrum of muscle-building amino acids than relying on protein shakes and chicken breasts alone.
» Let 20% of your fat intake come from unsaturated sources like nuts (such as almonds and walnuts) and oils (such as olive and peanut).
» Drink at least two liters of water every day.
» Drink a protein shake right after your workout - and make sure it has a carbs-toprotein ratio of at least 2:1 (you can use more carbs if you're trying to get bigger). Check the label as well: The carbs should come mainly from maltodextrin, a rapidly absorbed sugar that will help your muscles recover and soak up protein.
» Avoid mixing starchy carbs and fat in the same meal. Food combinations such as steak and potatoes and peanut butter with jelly cause rapid rises in insulin, a hormone that has the potential to store fat.
I HAVE BEEN WORKING OUT FOR THE PAST TWO YEARS AND IT SEEMS I HAVEN'T LOST ANY WEIGHT. OR HAVE HAVE I PUPT ANY MUSCLE ON. I ALWAYS WATCH WHAT I EAT. I WORK EVERY OTHER DAY AND I RUN EVERY DAY. DO YOU KNOW ANY OTHER WAY THAT I CAN TURN MY FAT INTO MUSCLE.
MOUNTAINEERFAN05@HOTMAIL.COM
-- JOE ABRAMSKI
I am beginning to work out. I just signed up for a membership at the Ballys. I really like the kadvice that I got from this article however I would like to get some more detailed info. I weigh in at a whopping 130 lbs. I am 5'7" tall and have a 29" waist
I dont mind the waist size, But the 13" arms are not the best to attract attention. I have been doing a full body workout three times a week with 2 days of cardio. I am beginning to see results faster than I ever imagined, but I think i need some help with my diet. I feel sort of tired about half way through my workout routine. I believe that it is because of diet. I would like to get a real diet that i can follow on a consistent basis. the problem is that i work 30 miles from home and dont have a lot of time to prepare the proper meals. I have been eating plenty of egg whites. I think that is the most beneficial. I would really appreciate any input I could get. Thank you MF.
Sincerely Reid Castillo
-- Reid Castillo
Been doing it for 2 weeks already...very very good workout.
Follow the guidelines...and just see !!! Super...
The workout...awesome and very complete.
Thanx and keep the good work.
-- Frank Martins (Portugal)
whats the break down for the snatch grip shrugs?
-- joe
i have been working for 5 months but not much muscles have been gained
-- wajid
what is the best workout for fast weight loss (this does not mean
easy)
-- al b
I've been doing workout for almost 2 years and the results are not that good. I'm working at night so I'm doing the exercises for at least 2 hours a day and each body part per day. Is it enough or do you guys have advise on how can I maximize my workout? Thanks in advance. You could email me on my address..
Go MF!!!
-- braddgwapo705@yahoo.com
I am on my last week of the program. I have seen excellent results.
I would recommend doing more ab work than this program recommends, but besides that you should see overall results quickly.
-- JP
Brad, your working out way too much. If you workout everyday like that you'll put a hamper on your gains.
-- T-Hop
The wide-arm pull-ups really develop the upper-back and traps, thanks!!
-- Rik
100 proper crunches a day is more than enough ab work. Couple with hanging leg raises when your at the gym, and thats really all the ab work you need. this is a good workout, but remember....if you HAVE to change your workout every 4 weeks. Doing the same exercises for 2 years isnt going to cut it for you.
-- SB
MY COMMENT IS FOR BRAD,DO JUST 1 OR 2 BODY PARTS PER WORKOUT FOR BETTER RESULTS
-- AL
reid.....ok u need to be taking in 1 to 1.5 grams of protein per body weight to put mass on...if u are 130 u need to intake 130 to 160 grams of protein...if u are not good on how to figure out on ur in take per day......most protein shake are 45 grams per scoop with 10 oz of water....you'll find that this is the way to puton some good mass on your body.....if u need more help email me and i can help u out..
genesi38@hotmail.com
-- chris
can i gain muscle playing with my xbox360, i dont have much time to work out
-- dog
AS FAR BACK AS 8-9 MONTHS AGO I BOUGHT A WEIGHT LIFTING BENCH AND I BENCH PRESS EVERYDAY. MY PROBLEM IS THAT I HAVE GAINED SOME MUSCLE IN CHEST/PECTORIALS BUT NOT ENOUGH MUSCLE HAS BEEN GAINED ON THE BASE OF MY PECTORIALS SO ITS JUST KIND OF PLUMP AT THE TOP BUT NOT REAL SCULPT TO IT AT THE BOTTOM. BUT I DONT HAVE ANY PROBLEMS WITH ANY OTHER MUSCLE BECAUSE I JUST STARTED USING MY DUMBELLS AND I ALREADY SEE PROGRESS BECAUSE PEOPLE GIVE ME COMPLIMENTS ON MY ARMS BUT NONE REALLY ON MY CHEST. WHATS YOUR SOLUTION TO PECTORIAL PROBLEM
-- PATRICK
if you want to gain weight, eat, eat EAT! Bodybuilders cycle on and off bulking up and trimming down, sometimes going six months or more where they lift heavy and eat heavy, eventually trimming down while they diet. The result is huge muscular gains capped off with fat-burning cardio that brings out the results you've been finding. I started college at 125lbs, skinny as a rail but paunchy, and from lifting hard (one muscle group per day, 12-16 sets) and eating small, protein and carb-rich meals every few hours, I've grown to 160lbs of solid muscle. This may not seem like a lot, but those gains are almost exclusively muscular.
So if you want to get bigger, you have to eat until you're full, and then make yourself eat a little more. You can always burn it off later, but muscles need food to grow. Oh, and if you want to grow? Eat eggs, not egg whites.
-B.G.
-- Anonymous
whats the best move to target the lower abs?
-- TIM
Just a quick question for the administrators of this site - are the Readers Comments moderated at all? Just looking at the feedback left for this article it would appear not, with published comments baring little or no relational to the content of the original article and some of the comments featured being complete bullcrap (e.g. can you get muscles from playing x-box?!?).
Being able to comment on and receive follow up advice for a particular article is a really nice feature, but in its current apparently unmoderated state this functionality is just wasted.
-- Keith, Tyne & Wear, UK.
I have been doing cardio via Elliptical trainer for about six(6) months now, and I'm happy to report that I went from a size 40 to a size 34! I should also mention that i have been doing the trainer for 6 days a week and 3 day 55 mins and 3 days 45 my diet is the same,a lot of variety tons of fruits and veggies,teas and stuff,nothing out of the normal. i have just recently(3 months ago) started doing weight training and total body exercises, ab crunches ,vertical, bicycle crunch and others.my new goal is a more solid looking body abs arms glutes legs etcetera.oh my weight was 190lbs and now im at 158 my height is 5 feet seven inches. i use an HR monitor by Polar that enables me too keep my HR at the 80-90% max and the around 140 min. I normal keep it at around 170 since the second week this is something that some people have a hard time doing but its very helpful if you want to achieve fast results, my wife has been my couch and she has been through this before she's in great shape even since leaving highschool back in 1994 and 2 children she is 5ft0inches and 100 lbs she has a great body and a great attitude!
-- SamsonSalazar
i would like some help coming up with a upper body workout that i can do. i have enoght free time to do whatever, but i dont have a lot of equipment to work with and a gym is too expensive. so any experienced person that has a good upper body and core work out session, emial me!
mafu57@aol.com
-- Anonymous
Love this workout, very comprehensive weight workouts with a great ratio of cardio thrown in.
I'm left feeling pumped and exhausted after most days doing this program - except the Friday programmes.
I'm up to the second last week of the eight-week programme and have noticed results and the results are also being noticed by others- too bad that it's winter here and not exactly T-shirt weather. Bring on spring, I say!
-- Nick, Canberra, Australia
i'm 26 i weigh between 270-290 and i desperately want to get down to about 230-200 what can i do to reach my goal.
-- justin
hello MF i 14 years old, 6'2 and im a basketball player for my school.
and my coach has been nagging about i need to gain a least 15 pound in muscle and weight for the next season i already weigh 127. Hes right
but i was wondering is there a trainer or anybody from MF can help me
thank you, Justin
or contact me at slimj31757@yahoo.com
-- justin
Just my 2cents, but this doesn't make a lot of scence. For someone 280lbs your suggesting 3700-4000 calories/day!?! For getting lean?!? Maybe its just me but I've found what works is 10 X your desired body wieght. If your 280 and your first goal is 250 then eat 2500 calories. If your diet was 40% protien and low GI carbs you'd be getting about 250 grams of each.
As for exercise the first on anyones list should be breathing squats (look it up on the web) and/or deadlifts. This will make every other exercise you do work better.
I've gone from 335 to 280 doing this, geting more definition, and actually putting on arm size 17 1/2" and growing, without doing much arm work. Try it out.
-- John Caper, Cape Breton
oh yea Brad Pitt is ripped!!!
-- Nikka wud
i want to have a good shaped out chest, ive tried a lot of exersices for 6 months but the lower part of my chest dosent gain the shape i want it to.
-- affy
I have been on a diet for about 8 weeks cutting out all alcohol. I been working out more cardio than any thing. I weigh 240 and my goal is 190. I do not have a steady workout rutine. I am on a low carb low fat diet, drinking massive amounts of water each day.. What would be the best solution for my weight loss? email me @ jewelln@maronda.com
-- Nathan Jewell
I would like a really great exercise for my upper and outer chest. I have been able to work the lower portion but I want a look that is wide. Right now the only real developement has happened in the lower. I want an exercise that will really make me sore in the morning and will develope a full chest quickly.
-- Anonymous
hello this is justin again i'm 14 years old, 6'2 and im a basketball player for my school. my coach has been nagging about that i need to gain a least 15 pound in muscle and weight for the next season i already weigh 127. i am really desperate to gain weight, my freinds is telling me im to skinny and need to gain weight. so mens fitness if there somebody, SOMEBODY that can help me, please.
thank you---- Justin Baker
-- Anonymous
How come this workout is slightly different from the one in the magazine? Also, how many reps for the shrugs - it's not stated in the mag or here? Thanks
-- Ken
Nathan, search the web for the Navy Seal workout. It's brutal, but your weight will drop dramatically.
-- T-Hop
Ive just completed my first week of Phase 1 and its feeling pretty good. hope the next few weeks will be good. thanks
-- MArk
To everyone in here looking to lose massive amounts of weight; visit a website that entails the guidelines for a Navy Seal workout. I did this workout last summer and became incredibly ripped.
-- T-Hop
im having a hard time gaining weight im 19yo 5'5" and i only weight a 100lbs and i do eat but its frustrating that i never gain weight :-( can anyone help me
-- jesse
I weigh 250 lbs, 5'9". I want to know what can I do to get down to 190 lbs by January 2007???
-- Stephen Fairlie
I curl 5lb dumbells and use 10lb dumbells for bench and I have BLOWN UP!!! The ho's are all on my jock! I'm super ripped and the only cardio I do is bang skank ho's who are digging my guns(sculpted by the 5lb dumbells). All you roid ragers gimmie props!!!
-- mr greentie
I curl 5lb dumbells and use 10lb dumbells for bench and I have BLOWN UP!!! The ho's are all on my jock! I'm super ripped and the only cardio I do is bang skank ho's who are digging my guns(sculpted by the 5lb dumbells). All you roid ragers gimmie props!!!
-- mr greentie
hello im 18 220lbs 6 ft. used to be 265lbs. i jog 5mornings a week and alterenate between more cardio and weight lifting 6 nights a week. its been going good so far but i feel i should change my diet, because right now i eat junk whenever. ive reed a bunch of stuff but cant really put something together. so if someone can email me like a day 2 day program or just any edvice that would be great. thanks.chuckbb88@sbcglobal.net
-- chuck
hello im 18 220lbs 6 ft. used to be 265lbs. i jog 5mornings a week and alterenate between more cardio and weight lifting 6 nights a week. its been going good so far but i feel i should change my diet, because right now i eat junk whenever. ive reed a bunch of stuff but cant really put something together. so if someone can email me like a day 2 day program or just any edvice that would be great. thanks.chuckbb88@sbcglobal.net
-- Anonymous
got a quick question. i stand at 5'8" and weigh about 170. i was in pretty good shape but not spectacular. but as of late ive been starting to gain a gut. now i want to be able to work out and lose fat but not weight because i would also like to gain size in my arms. i guess what im saying is that i want to stay around the same weight but slim up my midsection while making my arms bigger. what do you recommend for workouts and some sort of meal plan. we have a dining facility that offers 4 meals per day, and all day i have nothing but time to waste. i would like to thank you in advance for any help you can possibly give me. you can email me at bledsoe5761@hotmail.com
thanks alot.
-determined in iraq
-- determined in iraq
iLIKE YOUR MAG AND I WOULD LIKE TO KNOW HOW TO GET BUFF QUICK SO LET ME KNOW EMAIL ME AT HAMRICKPATRICK.COMPANY.COM
-- PATRICK HAMRICK
I worked out rigerously for the past 5 month five days per week, 7.0- 7.5 speed on the tread mill for 25 mins, 25 mins steers step, ab works and weight lifting etc, but i am only able to loose 20 pounds from 220 to 200. That 20 pounds i loss in the first 2 months. Am not sure why i have stop loosing it especially around the abdomen area. If anyone can tell me what i am doing wrong? daryll86@hotmail.com
-- Daryll
The Navy Seals workout will shred pounds off your body GUARANTEED!!
-- T-Hop
hey im just starting to think about working out i am in my late teens i weigh 9.4 and im about 6 foot i have a really lanky shape to me. i really want some muscle what do you think the best workout for me to get some muscle on me espeically my arms and abs can u e-mail me at mattydale@hotmail.co.uk thanks very appreciated thanks loads !!!
-- Anonymous
I've just finished this 8 week program and have lost 12 lbs and have seen more improvement in my body the last two months than in the las two years. You have to be deticated and really follow it. I even added a few excercises to it
-- geoff
I've just started the 8 week workout, and was wondering if this workout is best to lean the muscle, or to build muscle? I am 5'6" and 135lbs and am looking to add some weight, so any tips on things I should do would be great. My email is n_whynot@hotmail.com
Thanks
-- N.W.
Well Mr. Anonymous the best thing would be to eat loads of real food proteins. It is important to get lots of real protein (more meat than protein bar protein or protein shake). The term I should be using is complex protein. They have all the essential amino acids. You can actually eat rice and beans together and this gives you a complex protein. The thing is just eat loads and make sure that your diet is relatively well balanced. Try for a medium amount of carbs for energy and for replenishing your muscles after a workout. Try for protein to really build up the muscle. Try for low saturated fat and actually pretty high (or higher than people generally think you should have of fats) poly unsaturated fat. This would be lots of olive oil and salmon and avacado etc. When you workout it would be best to eat protein before and after the workout. I like milk straight after a workout. [This is something that people never really mention but seems to really work with me. I like to eat a really big well balanced meal - ya know sort of like an old fashioned meat and potatoes kinda thing. I might have mashed potatoes green beans and pork chops or chicken or roast beef. Then I only wait about 20 - 30 minutes and I do a pretty short, heavy routine with maybe 3 reps and 12 sets(depending on the muscle) and then that is it. Follow with the milk still, but the meal really seems to get the protein synthesis going like crazy. I am the most "worked" feeling after this kind of a workout. I do not feel super sore but I do feel bigger and more muscular. I really need to stretch the next day.
As far as the workouts go, I find that you need to go in between. You should try pretty heavy weights, but not too heavy that you break form trying to get the rep done. The form is actually more important the amount of weight. Focus on doing everything slowly and really focus on the muscle you are working. (full range of motion while lifting) Also, do not do too many sets. I would never do more than 4. Most of the time I only do 3. If you feel that you have not lifted enough to work your muscles on a specific day than do another set. You have to lift differently to accomidate for the condition of your body on a given day. Some days more is needed and heavier weight. Some days you get "worked" with less reps and lower weight. I would never work out in the morning. Wait for your muscles to really wake up (maybe after 1:00 depending on your schedule). Never work too many major muscle groups on one day and do not work on specific muscle group more than twice a week. So you should do biceps one day triceps the next shoulders the next and chest the next and stuff like that. You can work an upper and lower major in the same day though. I would also recommend treating your abs as normal muscles and waiting at least a day in between routines. Sometime my abs are sore for days and so I just do not work them. I wait until my abs are almost completely 100% before I do any more situps. Maybe the day before they become completely not sore again. Also, do not do any cardio while your are gaining muscle. You need the calories and the energy to gain the muscle. Do not waste them on cardio and overtrain already worked muscles by running or jumping. When you are happy with your bulk then you can start the cardio. The last thing I can think of is this - change your routines around all the time. Never get stuck doing bicep curls for your biceps everytime you train your biceps or bench press for your chest everytime. You muscles will adapt and will not grow as fast or as great.
-- Tyler
hi i work out three times a week pushing myself doing two exercises on each of my upper body muscles and doing chin ups for my back.this program takes me about 55 minutes i'm enjoy it, lifting more than i have before. i have two shakes a day one after a workout and one before bed. I'm now 12 stones compared to 10stone 10 i was six months a go. My dissapointment is that my muscles haven't really grown
and its as if i have very small chest muscles like a teenager.
my question is from this information what would you suggest?
-- jon peter
Mr Greantie, no one in here is going to give you "props" for curling 5 lb dumbbells. Get some nuts and lift some real weight.
-- T-Hop
im 19 6'3" 190 lbs im in good shape cardio wise im very active im a fultime landscaper and i race dirtbikes, but i can get rid of my fat around my midsection ive been the same shape for the last number of years on fatter or slimmer and for once i want a summer body, can some one give me som diet or work out tips
reply to dan_indenbosch@hotmial.com thanx
-- Dan
Hi,
I'm in a pretty similar situation to "determined in iraq". I've always been in fairly ok shape, but over the last year or two I've gained a bit of a gut (essentially a 'beer belly'). It's not major, I'm still a 34 waist, but the belly needs to go. The problem is my arms, legs, shoulders, etc are quite skinny and I'd like to build them up.
Which diet do I choose? Eat more calories to build muscle or eat less and do more cardio to lose the fat first?
Any advice would be appreciated, thanks
-- Mike
Hi i am 5'7 170lb i hart my back and i can't lift right now but i can do push up and dips can you still get big from that?
-- Dill
I too am a skinny guy that wants to put on weight. Is there a chance that you can publish an easy-to-follow diet for guys that are working out but burn off fat fast? I always start a diet and then lose focus because I dont' have a "plan".
-- John
Hi i'm 14 years old, 5'7 and weigh 131 lbs. I want to gain muscle but without gaining fat. Can someone help?
-- Anonymous
is it alright to subsitute sitting dips for regular dips?
-- Anonymous
hi im 5'9 165lbs ive been working out for about 3-4 years on and off and i just cant break that 165 mark is there a diet or better workout sceduel i can use to get a little beefier for the beach.
thanks
-- john
Reid Castillo - Have you tried eating lean meats like turkey and extra carbs? You can slap together a lean turkey sandwhich on wheat bread and store some in baggies to grab on the go if your short on time. Also, try grabing some easy to eat fruit like apples before your workout to get a quick buzz from the natural sucrose sugar.
-- Jeff
ok - all the guys wanting to bulk up - follow what I said earlier. Eat lots of protein from real foods. Lift heavy weights but do not overwork. Eat 500 more calories than your required amount everyday. Do not do cardio until you have bulked to your liking. Stretch. Give yourself plenty of rest (muscles really grow while you are sleeping - notice how you are so sore in the morning rather than after a workout). Drink plenty of water. Eat well but do not sacrifice calories because you are worried about fat intake or sugar intake. Do not work too many major muscles during one workout. Lift the heaviest you can without breaking form.
All that have bulked and are unsatisfied with their definition - reduce the calorie intake by 250 - 500 a day. Find a calorie calculator and do the calculations. Then subtract enough calories that you will then be losing weight. Start the cardio now. Eat well and now worry about the carb/sugar/fat intake. Continue lifting heavier and heavier as you progress.
You cannot bulk suficiently while doing cardio. Bulk up first, then - after you are as muscle heavy as you would like - start the cardio and the diet. Gain and trim, gain and trim. That is the only way to do it. You get the muscle than you trim the fat away so that it is defined. It is actually very simple. I have a high metabolism so I can sort of eat just about anything I would like, but the principles still stay the same for me and for you as well.
-- Tyler
hi i'm 14 yrs old and i weigh 131 lbs and measure in at 5'6. My problem is my obliques. I sort of have a curve to my body and I really want to get rid of it. What exercises can I do to fix this problem?
-- Anonymous
NOTHING beats the tried and true regimen of resistance training . I'm 43 y.o. 6' 210 lbs. I don't count reps , because it is just a number; total muscle fatigue is the goal. Try lowering to vthe ground slowly on pusups and holding your body BARELY off the floor for a count of 5 seconds. Upon rising, change the placement of your hands , and repeat. Move your hands equally up, down, wide, and close. Eventually you will have worked out your ENTIRE chest in one outing! Also, the best kept secret out there.......Dips! Enjoy!
-- ChrisG
hi, i'm 17yrs old. I do maintenance-type work including painting, and just odd jobs. It's pretty tiring by the end of the day, and i was wondering if there was any harm in working out (to gain muscle mass) after i work. is it taking away from my gains, or am i burning muscle?? is there anything i can do to keep doing both.
-- john doe
100 crunches a day isn't going to give you abs. You need to do more workout. Crunches just work upper abs. I use the ABS OF STEEL video on the men of steel series and its really great and not much time.
-- John
Hey Im 17 years old and trying to grow muscle mass and get in shape for my senior year..... I have been working out at a gym for 3 weeks now, and I need to know how many days a week I should work out.... I have heard different suggestions and some people say you should rest a day after each workout.......whats your advice
-- Ryan
Hey Reid,
I am also 5'7 and weighed 135 until I was about 19. I am 25 now and weigh 162 with a 30 inch waist and approximately 15.75' biceps. It likely takes time to gain quality mass for some of us. Check your nutrition as well. It is important to aim for at least 5 servings of fruits and vegetables daily in addition to suffecient protein. The only other thing I can suggest is to change your training program often as well as a variety of excercises. Most importantly do or learn how to squat. Squats are a vital excercise to develop your whole body as well as releasing testosterone.
-- Chris
I need help!! i am knocking on 32 6'4 almost 270lbs totally out of shape I would give my right arm if I had my once 32inch waist back I would just be estatic if I were able to get down to 215-230 range where do I start i've tried cardio but I just get so out of breath cause i'm fat!!! my main goal is to shed off the pounds and tone up, to look like a guy thats in decent shape, I need help with diet and exercise this would help me so much and I can look in the mirror and feel good about myself once again if anybody has any tips or advice it would be a blessing please email me if you could I would be very greatful and thankful. eddiegeorge262@yahoo.com
-- eddiegeorge262@yahoo.com
hi i am 18 years old my weight is 63 kg my hight is 5.9 what types of subliment i can use for gaining musclelarty. i am from india please tell me.
-- vibhu
If you eat 5,000 calories a day and lift heavy weight, you'll get the same results that steoids would deliver you.
-- T-Hop
Am I missing something? There is no set or rep specification for the snatch-grip barbell shrugs.
-- josh
Hey my name is rolly and I weight 167 5'9 and I would like to grow bigger arms... My chest is good and soo are my abs. What can I do to get bigger arms I've tried everything and I lift hard... I see my friends that dont hardly workout as much and they have bigger gains then me and I work harder... I eat 3 meals and snack in between. I want big biceps and its not working for me... I lift till my body gives in and then I eat alot and drink protein to replemish all that I lost.. Write back!
email me at Krazyrolly2388@yahoo.com
-- Rolly
I've been doing the T'Shirt body workout for 6 and a half weeks now and the gains have been very surprising. I was wondering if this was a good workout to cycle every 8 weeks or if I should move to something else. Thanks
-- Sam
Ive been working out for the past 3 years i was at 220lbs and now im at 180 lbs. I still have fat on my body and I am trying to lose the fat with cardio and weight lifting.. What is the best workout plan to burn off fat. Also what is the best foods available to eat while trying to burn the excess fat.
-- Ray Chavez
I started working out 2 mon. ago and ive been going consistenly MWF. i gained 8 lbs. so far at 165. just asking any suggestions on my weekly routine. Mon. Chest/Biceps, Wed. Back/Delts, Fri. Triceps/Legs, I do abs in between. im seeing gains but not as much as i expected for how much im working out. can i get the gains i want without using protein shakes?
-- Jay
I to am looking for the lower ab work out
-- vl
I have been working out diligently for 6 years following a 5 day split for the majority of the time. Relatively recently I suddenly lost interest in working out. I was bored with my old split (I often changed the exercises, order, reps and sets but kept the basic blueprint consistent) and my joints finally gave in after years over hauling heavy poundages. I started looking around for inspiration for a new routine and finally came across the T-shirt body routine. I use to refrain from doing these type of programs as I was sure it was not "intense" enough. I also shy away from programs targeting specific muscles and neglecting others i.e. legs. Well rest assured the workout is very tough if followed correctly. Since starting this program I have increased my strength, added a good amount of muscle (including arms) and my conditioning has improved hundred fold. Most of all the boredom and joint paint are things of the past. It really is a great program that hits all bodyparts. I made one very small adjustment adding slightly more chest work as my back overpowers my chest. Thank you for changing my mind on training. My advice for other readers is follow this and it will take care of anything you would need incl. the bigger arms and abs so sought after.
-- Vick
IN ORDER TOO BUILD UP A GOOD SIX PACK,DOES IT HAVE TO DO WITH THE WAY YOUR DOING YOUR WORKOUT ROUTINE(ABDOMINALS)OR DOES IT HAVE TO DO ON HOW MANY TIMES YOU DO THE ROTINE?
-- ANGEL
I have a question. Im 16 and still growing. Do these shoulder exercises stunt my growth. a friend of mine told me that if you lift above your head sitting/standing vertically you put too much strees on your shoulders and you stunt growth. is this true? thanks
-- MARK
I'm 28 years old, 5'9 and am currently 200lbs. This past January I tipped the scales at 251. I started my weight lose by walking and using the elliptical machine. I also started by putting my body in shock with a low carb high protein diet. 3 months after I started my weight lose I began running. 5 months I completed my first mini marathon (13.1miles). Although it was not easy I did finish in 2hrs 11mins. I am saying this not to boost of my accomplishment but to offer encouragement to those who are starting their journey. NOW I WANT TO BECOME LEANER AND MORE TONED WITH ADDING WEIGHT LIFTING IN MY EXERCISE. JUST 4 YEARS AGO (BEFORE I STARTED GAINING WEIGHT) I WAS AN AVID LIFTER. BEING AT 195LBS AND LIFTING 300LBS. ALTHOUGH I AM JUST 5LBS HEAVIER THEN I WAS 4 YEARS AGO I BELEIVE MY BODY IS FAT IS 5% GREATER(LOSE OF MUSCLE MASS) I NEED EXERCISES TO ALLOW ME TO BECOME TONED, STRONGER, AND LARGER (IN THE RIGHT PLACES). SHOULDER AND ARMS ARE STILL SOLID. CHEST OKAY. STOMACH AND LOVE HANDLES TERRIBLE. STILL RUNNING 10 MILES A WEEK. NO LONGER EATING LOW CARBS. RESPOND TO this page or at fortknox78@hotmail.com. thanks for all comments
-- JEREMY
i'm 20 years old. how to only use dumbbell to do back trainning?
wangyanbarry@163.com.
thanks.
-- Teyo
Hey
I'm 19 - 6 foot and 160. I've gained about 8 pounds in the last 3 months. I work out 4 times a week and do cardio 1-2 times. I go back to college in a few weeks and i'm looking for a new workout plan i could use while I'm up there. If there are any other scrawny guys who have experienced some big muscle gains I would appreciate if they could email me to let me know their diet/workout. Thanks.
Looking for some help
Matt
mbc42@cornell.edu
-- Matt
i m an 11 year old kid and i weigh 160 and i want to get to 120 but i never new it would be this hard and i would like to have a girlfriend but they oniy like me as a friend they say they would like me but i am to big for their type.
-- steven
this works, i'm the king of the beach cause i got a lean sexy six - pack !!
Thanks
-- anonymous
Hey, I'm looking for another workout to try to add a variety to my workouts, this one seems to be a good one. I just can't understand it. Can somebody please explain the regime of this workout. I've been reading it over and over, but I can't fully comprehend. Just explain how the order in which you are supposed to do the excercises goes. I'd prefer if you send me an email: Tclack@aol.com. Thanks in advance.
-- Trevor
Plz dont reply to this by saying 'you dont have to worry at your age '
Im 14 and have started going to the gym .wen i tense my abs i can feel a 4pak but now i have started focusing on rectus(lower) abs. i want to get a 6pak and i have 14% body fat ...i no men need 10% to show abs but is it different 4 me and can I lose this through just exercise and cutting junk food out
-- Danny
What is the BREAKDOWN for Snatch Grip Barbell Barbell for the T-shirt Workout? By the way, I agree with previous comments regarding the site not being moderated at all. Poor customer service and the shift from training articles to "how to please your ball and chain" drove me to cancel my subscription. Pretty sad considering your magazine was the best source of info on the market for many years before the change.
-- Daniel, NYC
I just started working out for about a month ago.I get mixed information about building muscle mass.In a short time i've developed more muscle in my chest,shoulders,arms,abs, bisceps and triceps.Alot of peoplr tell me to take creatine but i'm not sure to do such.What can i do to build rapid muscle mass without gaining weight and do i need to take in more protein?
I drink Muscle Milk twice a day and it really works for me.
-- djjoeydee
How the hell do u do a romanian dumbell deadlift?
-- Brian N
This is my forth week working out. I do CV three times a week for 1 hr and i also do weights every other day. I have not seen any changes yet. I am consuming about 1100 calories a day. I am trying to loose weight, but i have not seen any results yet. I am 16 by the way and weigh 77kg.
-- Equinox
To Equinox~
You are not eating enough, your body won't burn the calories it needs to because you are eating a lot less than you should. It slows down your metabolism by eating that little of food. To really lose weight use calorie calculator to find out how much you should eat in a day and subtract 500. Your body won't burn as much fat unless you eat more.
-- Sam
hi, im 14 years old and i possess a "ripped physique". However, i would like to bulk up. I know i must increase my caloric intake and lift weights 3-4 days a week, but being naturally thin i do not want to get fat.
how long will it take for me to start noticing changes?
-- Kevin
Has anyone tried this workout? If so how is it ? Worth doing or would you recommend something else.Thanks
-- Gman
How much is too much? I do 100-150 pushups everyday in addition to the rest of my routine. Am I over-working my triceps?
-- Larry
Yo! I'm almost 28 years old and I'm trying my best everyday to get the
ripped buffed up sexy physique like a old school fighter like ken norton
tyrese gibson from annapolis basketball legand magic johnson nfl legand
doug flutie hip-hop legands LL Cool J and Marky Mark Wahlberg all in one
I was 304 pounds and Now I weigh 245 pounds and my goal weight is
to get down to 235 or 231 pounds and I will be so happy to get a six-pack
or a eight-pack hard like pure steel and to be in a size 35 or a size 34 and
show off my brand new ripped buffed up sexiest physique to women
can I do that before my birthday on September 29 in my hometown of
Cambridge Massachusetts and have alot of hardcore confindence and
being myself
-- Joshua L.Nichols
Hi, I have seen some bad years, depression and anxiety is high. I managed to run and lose close to 18 kilos odd. I am into smoking as well. I plan to give myself two months break from work and go home. Quit smoking and workout. Any suggestions? Considering that lungs are not in good condition anymore. please mail me suggestions at mdmahanti@yahoo.com
-- Manish
HEY IM 13 AND IM TRYIN TO GET IN TO THE WORKOUT THING I'VE BEEN DOIN IT NOW FOR ABOUT 3 MONTHS AND I'VE JUST FOUND OUT THAT EVEN KIDS CAN BE BUILT AND HAVE A (NOT QUITE SIX PACK) BUT I ONLY HAVE 4 NOW
-- isaac
i'm 6 feet tall and weigh 275lbs, i want to get down to about 225-230lbs.
my goal is to be a muscular 225, not a still fat 225. Can i achieve my goal by doing just weight lifting, or should i do a combination of cardio and weight lifting. if so should i be doing more cardio or more weight lifting
-- rich
i am 21 and work out every other day . i am bout 170 . my goal is to gain 15 pounds of muscle. if you would tell me a work out and the right food to eat to reach my goal. do i need to eat alot and then work out hard everyday or what. my abs show a little b.c of bell fat. i want to cut that off and put muscle there. plus muscle all over my upper body. if you would email me a player_of_the_year04@yahoo.com
-- Derek
i don't really have access to the equipment required for dips or chinups...can i suffice without them??and will this workout, when do u think the average person will start seeing results (when did u guys start seeing results)?
-- can
I would like to know, iF I lose weight, will the size of my nipples shrink? i"M just curious
-- ernestine
This was an excellent program, and I highly recommend it to everyone! I followed it to the letter, and combined with a simple diet (just monitored my fat intake and did a bit of calorie counting, along with some protein shakes) I managed to lose 21 pounds of fat, while getting noticable strength gains. Thanks Mens Fitness!!!!
-- Kenton (Canada)
I did the t-shirt workout and I have lost 40 lbs alone using it. I recommend this workout to anyone who wants to lose serious weight. Add an additional ab routine to this and you will be set.
-- Trevor DeVage
hey isaac u the man i thort i was the only 13 year who works oout keep going m8 you'll get that 6 pack soon how many times a week u do it
-- lil man
I'm 25 Y/O and what I knew is we must lift weight 70% of our total body weight. That's the ideal for you to increase muscle mass. Btw, does anyone knows how to increase penis' muscle??? Hehehehehe... WTF! I really want to have a big C***!!!
-- Bradd
I have done these workout and All my Family and Freinds and my Girl freind complement me on how big I got and that I am riped , Thanks a lot MensFitness.
-- Ken
should i take creatine before or after my workout?
-- jose
i weight about 190 and stand around 5' 7" to 5' 9", i have about 16% body fat. I'm not overwieght but i'm not skinny, i wear a 33 in pants and have a good size chest that needs definition. my question is i want to gain muscle and look big but i don't want to look fat, i want to burn my fat and gain my muscle. i like to lift semi heavy weight, cause i feel better after the workout, i usually do like 3-4 sets of 15-12 reps. should i change that or keep what i'm doing, also i workout at night around 7 or 8 how can i eat around that if its not good to eat after 6, carbs at least. does any body have a good diet plan i could have. thanks. i constantly eat always hungry, snack a lot and try to make it fruit or small salad, granola bar stuff like that. Anybody have any suggestions, i want to tighten up but still look big in a fitted shirt. Thanks for any advice you can e-mail me at the address below.
-- eddiesosa@yahoo.com
I've been working out seriously for about 25 years now. Always ran into the issues of cutting weight without cutting muscle. I started this workout at 220 about three months ago. I've diligently stuck to the routine and the diet and have been getting phenominal results! I'm down to 195, but actually have put size on my back, chest, and most of all the shoulders!
Who created this routine and how can I contact him or her to move to the next level?
Please respond to chrisshorter@sbcglobal.net.
Chris
-- Chris Shorter
can u lose 5 lbs. a week?
if so, how?
-- Fred
i have been working out, and have been eating everything that i need to be eating, and taking protein shakes, but i need my pecs to progress a little faster.. is there a specific workout that i should be doing to speed up or show results a little more faster in the pecs department.
-- nic
I'm now 33 years old and have always had a medium frame and have had a tough time gaining muscle mass...now that i work out on a regular basis (including limited cardio) i am in better shape, but not where i want to be...i have some body fat around the belly and try to work it off with cardio and some sort of ab workout a few times a week...but what happens is that i tend to lose 'muscle mass' in the places i dont want to, like my arms (which i think are way too skinny)...any help with gaining muscle mass but still losing body fat around the belly would be greatly appreciated...
-- keith
How many beers does it take for a 170 lb man to reach his daily calorie limit?
-- billmac
i really want to lose weight ,but how can i do that in a way that is comfortable to me?
-- Guytress Clark
I am a slim man size 29-30 waist but my stomach is sticking out like a spare tire how do i get it back to the six pack i had two years ago?
-- Mike
Having trouble getting good definition. I have 5% body fat, weigh 142 pounds, and am 5'9". What can I do to get more defined? I have can feel the muscles but there is skin over them that is very soft mainly in my mid section. I have a pretty ok 4 pack, but I want a 6 pack! I do at least 5 hrs of cardio alone each week, Should I drop that back a little and do more muscle training. Please help, thanks. Reply to email below if you have advise
-- furclemint@hotmail.com
im about 205 pounds and im 6'2". im not overweight but college as given me a little bit of a beer gut. i can still see a bit of my 6 pack but its covered with a layer of fat that i want to burn off. i also have little luv handles coming in that i need to get rid of. my arms are a good size but they arent as cut as they used to be and the same goes for my chest. so what i want to know is how can i burn off most of my fat and get cut up.
-- Tim
i'm having problems gaining weight. mainly because i'm 6'6", 168 pounds and seem to continue growing in lenght at 21. i have been religiously working out for 4 weeks, eating rite(4-6 meals a day) and only seem to gaining definition rather than mass! how do i gain more mass without as much definition.
-- itai
Eat lots of carbs and stack up on weight gainer. Use more weight in your workouts you shall gain mass.
-- JULIAN
Hi, i'm 15. I have tried and tested god knows how many different kinds of work outs in the past and the body weight ones are certainly the fastest and the most efficient. Pumping weights before 18 damages your bones and doesn't really work much anyway.
Advice for quick muscle gain:-
1. Discover your boundaries. Do pressups in each position untill you collapse. This sounds drastic, but untill you are using over 80% of your muscle power, your muscles will not need to grow. do your maximum pressup amount 5 times a day, giving enough time inbetween each set to completeley recover. When i started, i could do 50 pectorial pressups in one go. In two weeks, i could do 75.
If you have any feedback or question about this post, please feel free to email me on craiggauld@yahoo.co.uk and i will reply as soon as i rec ieve it.
-- Craig
I NEED HELPPPP !!!! I'm about 5 '11" at 140 pounds. I always try to work out and drink lots of boost shakes with protein. But it seems everytime i work out i see no significant results. Some people say it may be because i do a full body workout instead of breaking it up into parts. If anybody knows of any specific work out plans that you know for sure will work, please tell me. I'm about to start college again, so i would really like to become big and buff. And also, if you know of any supplements that you may recommend.. hit me up. Email me please!
-- Whyz U Playin@aol.com
its great to share and helpful hope i keep continuing to go through the articel thank s
-- mukarum
Hi, i need help I'm tryin to lean down i have a pretty good workout routine but the problem is i tore my acl so i can't do as much cardio but i can swim i'm really wondering what i need to eat diet wise, and if y'all can think of any cardio i can do besides swimming i weigh bout 210 tryin to get down to 180ish
-- Robert S.
ive been trying to felate myself everyday for the past 6 years now. What exercises would be best for this almost impossible task? All I want to do is taste my own meat before I die
-- hung daddy
you lot under 13 way to little to be working out yet, wait till ur 15,16 otherwise if u do workout now you'll be a 5'4 kid wiv a bulky body ur body needs to grow first.
-- big man
hey mf im 14 years old and i weight 86 lbs. and im 5'2. i really want to gain some weight and muscle. if u could please send me information about workout routines i should do and how i can gain weight to and just simply get bigger and stronger.yhankyou and please send me the information at granergang@gmail.com.
thankyou
andrew
-- andrew 3
How do I get a get a six or four pack just by using two 5kg weights a treadmill a rower and a eliptical trainer please tell MEEEEEE!!
-- no muscles
i want to know if its okay to add raw egg whites to your protein shakes in order to add extra protein.
-- alex
Ive been working out for 1 year total now and i have packed 12 pounds of muscle and yet still look fat im eating less and exercise regularly Im 16 years old and i bench 275 but i cant lose body fat what should i do?
-- JB 07
Don't eat so much. Your consistent workouts result in your overeating, hence not allowing you to lose weight. If you want to convert fat to muscle, eat healthier, too.
-- help
This is a solid workout routine. I did this routine for 8 weeks then stopped seeing results. To keep your body shocked you must switch up routines every four weeks or so.
-- grant
grant if you knew that y did u keep on going?
-- no one
yes, alex. real men don't cook their eggs, they swallow them whole. with the shells still on.
-- arnold
how can i get a 6pak in 2 weeks
-- brian
i am 14, and 5'6", i weigh between 157 and 160 pounds, i am not fat at all, i can curl around 40 or so pounds, have not checked how much i can bench lately, i used to live on a farm, thats one of the reasons i got so big, but i have moved to a town now, i still do work, i do logging and work like that, but only certain times of the year, i just got a weight set, 60" inch steel bar and two dumb bell bars to go with it, and i try to eat over 100 grams of protein a day, i dont know if that is enough, but i dont workout everyday, i am just wondering what kinda routines and scheduals i could use to get a good workout, mainly just upper body
-- northernoutdoorsman
somebody help me out -soon if you can- do you do workout A one day then workout B another day, or is it both workouts on both days????
-- Mike
This concerns those called "hard gainers" or guys who can't put weight on no matter how hard they try. I've been on a high calorie high protein diet for about 2 months, and I'm having great results. I don't have great genetics, I'm just an average guy. I recommend to take about 1 gram of protein for every pound of weight, but the trick is to be constant, if you stop doing it for a day then forget it, your efforts will be in vain. It can be done, I'm gaining about 2 pounds per week, just be constant and eat white meat, this will avoid all the saturated fats in red meat and keep good amounts of protein.
I hope that helps someone, thank you.
-- Alex
Hi I'm 15 and I'm a basketball player. I weigh 160 pounds and I'm 6'3. I've been trying to gain weight for the past 2 years (In muscle of course), but I can never seem to nail the right exscercises. For example I used to do about 500 curls on each arm a day along with 100 push ups, 100 stair pushups, 200 crunches, 100 sit-ups, and 100 dips. I even tried different exscercises with the dumbells. Don't have constant access to a weight room or any heavy lifting like squats or bench pressing. Is there anything else someone recommends?
Btw Alex, thanks that helps really.
-- davinsean@hotmail.com
I cant believe I just spent 15 minutes of my life reading all these comments. They say there are no stupid questions, only stupid people, but now I think otherwise. First of all, to all of you who want to "get buff quick" Just go out there and start a consistent regimen and stick to it. Doing too much too fast will only end up hurting you. Second of all, supplements are not necessary. Yes, some are excellent. I myself take a few. However if you dont know what you are putting into your body, again you will only end up hurting yourself. To some things up, dont rush into things. Just work out right, eat right (ignore all those people saying "continue to eat more even if you are full" - just eat healthy), and lastly, if you are going to take supplements, at least educate yourself about what you are taking.
-- Javy
im 17 and 5'10 and 170 pounds. i just put back on 10 pounds of muscle i lost in an effort to get my agility up for hockey, because i play at the tier I 18 and under level. For the basketball player i am the same as you in term of not as much access to weight sets and such. I do however have dumbells and a leg extension and curl machine. The leg extension and curls along with weighted lunges, one legged squats, and rope jumping have greatly improved my lower body, while 300 pushups a day, 50 diamond pushups a day, 50 wide grip pushups a day, about 30 curls in each arm, 100 dips, shoulder shrugs, plate-pressing at the horizontal, vertical, and oblique angles, lots of ab work including running man, jackknifes, regular crunches and side crunches for obliques, as well as bridge and leg raises have ensured my fitness. when benching i rep 220 and my max is somewhere over 250, although i havent tried to max out yet i only have 250 pounds of plates. All this while practicing 3 times a week and 4 games per weekend.
its different for everybody and i am genetically and naturally quite muscular, and my body responds well to training, but i try to eat 5 or 6 meals a day, smaller than three course obviously. my intake is somewhere near 4,500 calories a day, i get a load of protein, carbs, and fruit and veggies. to gain weight u just have to be hungry and give your muscles what they need. U can also opt for creatine- based or protein based products, i hear NO works as well but i hate that stuff. BSN makes some good stuff. eat a lot, workout to build more muscle rather than overtrain, and stay determined and u should gain weight.
ps forgot to mention 4% body fat, as per some water- weight test i took for our team,.
-- Dre
--could you please include phase 2 in this program, it doesnt seem to show up .. thanks!
-- --pablo
i've worked out all through high school and college. the only problem that i have is that i am 6 feet tall and everyone on my fathers side of the family is relativley skinny and they always tell me that i will never be able to fill out my body fast but i want to prove them all wrong. the other thing is that when i turned ten years old i was diagnosed with a.d.h.d. i have been on a pill called concerta all my life and it helps me out in that aspect but i tend to loose weight very fast becasue i have a high metabolism. also becasue of my medication i have a hard time eating and puting on the weight period, not just with serious training but with everything else that falows. i dont know what supplements to take or if i should stay on a vitamin stack as a great start. what advice can you give me?
-- Brandon Lawless
YO THINK POSITIVE MAN
AND DO THE REST
U WILL GET
I HAV BEEN WORKINOUT 8 MONTHS AND I ALREADY HAV MUSCLES U SEE
-- DC
plz help me i'm 17, male, 5 ft 11 weighing 220lb. I don't look overweight but i know i am. I'm a very big built guy but i would like to loose 14lb in two weeks! everyday i have been doing 25 minutes of fast pace walkin and joggin on the treadmill and i burn minimum 100 calories on the moonwalker. I sweat hell of a lot but i have not lost any weight. I consume maximum 1,000 calories a day and drink a lot of water Plzzz plzz help me with ways i can loose this weight in two weeks thanks!!!!
-- Jay
is it normal to have one bicep a little bigger than the other one??? i been doing weigths for 6 months and i'm doing ok but i noticed that one bicep is just a little bigger, any clues??
-- conde
I am 16 i weigh about 160 lbs i am 5'11'' i have a little fat and i wan to build more muscle but i do not have access to any equipment whatsoever what can i do to build muscle fast and lose my fat?? please reply to apacheco_1@netzero.net
-- Alvin
that (one bicep bigger than the other) will probably never go away, its just because one arm is dominant, however, its very unlikely that anyone else will notice unless you draw attention to it
-- Levi
phase I workout C starts off with tricep extention (3 sets marked 2A), Is this correct.
-- Arjun
Hi, I've noticed a couple of comments from people finding it difficult to develop the lower parts of the pecs. This is often to do with poor form when bench pressing. You should be concentrating on puffing out and really squeezing the chest, especially at the top of the motion. Don't worry about pressing as much weight as you can - if you press 50lb with good form with slow and controlled movements, you'll gain more mass than pressing 75lb badly. Most guys I see pressing are putting too much work on their shoulders and triceps. A good way to make sure the chest is used as much as possible rather than have the movement taken over by shoulders is to decline bench press. Unfortunately, a lot of bench systems with barbell racks don't allow for this, but try to get a bench that declines, and use dumbells and you'll really feel the lower parts of your pecs worked out.. Hope this little tip helps.
Oh, and bicep curls shouldn't even be on the list of exercises until you've really gained and are experienced and big enough to start concentrating on indivdual muscles. Honestly, your biceps will benefit enough from the compound movements you should concentrate on for at least the first few months of training if you're relatively new to weights. The grandaddy of all exercises is the squat - do this well and hard and you'll gain massively all over, so forget about bicep curling in front of the mirror and get real. Start doing 2x 20 reps of the heaviest weight you can squat safely (after doing quite a few warm up squats with just the bar) 3 times a week and try to add just a bit of weight every week. If you don't feel queezy, faint and you feel you can walk properly after these squats, you've not worked hard enough. Add the bench press of course - incline, flat and decline. a few light flies to stretch out the chest and a couple of other compound upper body exercises like dips and pull ups and you've got a killer work out to get you started.
-- Alex
Im 6'3 195 lbs, i am a pretty beefy guy, with muscle, but It seems like I have an inch of fat everywhere, not allowing real defintion on my abs and obliques. I am on a diet and run a mile everyday, but is there any full week workout rutine that will allow me to gain muscle, definition but burn alot of fat at the same time?
ANy help would be greatly appreciated, email me at richie9275@aol.com
-- richie
Im 6'1 145 and definitely not a beefy guy. Im pretty active as it is but over the past few months I have started working out and running more to get myself prepared for the Naval Academy. Just wondering if anyone had tips on gaining weight while sill training. I will be enrolled in a 5-day a week weight lifting calss that is about 45 minutes. Any suggestion for what I should be doing.E-mail Tompkins@ecinet.net
-- Seth
Im only thirteen but im always getting my ass kicked so i borrowed my freinds dads magazine and found that the workouts work preaty damn well (my freinds dad is BUILT) anyway i was woundering if this workout will work for me ( im 99lbs)
-- zach snow
I am an ex royal marine and am hoping to rejoin< Im finding it hard to get myself motivated to start up my fitness program again<i like my beer way to much and need tips on how to get motivated and cut down the booze> any tips??
-- stevey d
I am an ex royal marine and am hoping to rejoin< Im finding it hard to get myself motivated to start up my fitness program again<i like my beer way to much and need tips on how to get motivated and cut down the booze> any tips??
-- stevey d
yo, I'm 18, I'm 6'5 i weight 245 lbs, and I Sit in front of a computer all day everyday. For the last month I've started doing pushups and crunches everyday. Since i started, I have noticed a drastic increase in the amount of each exercise i do. Pushups, I started out at 20, and now i can do 70. Crunches, i started out at 30, and now i can do 100. Besides running, is there anything you can suggest i include in my daily routine?
-- Marcus G.
I am around 170 lbs and 5'9 with a pudge in my stomach and skinny arms. What would be the best deal to get my stunning 6pack with bigger arms. But the hardest part if eating I really need help with that. cuellar_anthony101@yahoo.com
-- Steven. C
Currently, I am a 27 yr old man that is begining a long over due work out schedule. Full time collge student, full time employed, and full time Dad. My present weight is 240lbs on a big 6ft2' frame. Any suggestions?
-- Ernest Coons
I am a 37 yr old women. with kids and a full time job. I work out everyday, But it don't seem to be working on my gut bulges. I have tryed everything in the world and NOTHING! is working. I do NOT want to do bill's. ANY SUGGESTIONS?????
-- Kitty E
Hey me name tim i run every other day doing about 10 to 14 miles i also crack on with loads of pressup and situps and do weights aswell i can feel a lot of muscle on my stomach but it aint showing any lads who know loads about this stuff just add us to cooliotimmio1@hotmail.com be a great joy to tell me what im doing wrong ?
-- Tim
Hey im 22 about 5'8" and weigh about 133. I'm looking to put on some serious weight, anyone that has had success doing so please email me at carlos1113@gmail.com
-- carlos
im 14 about 5' 6 or 5'7 and about 150 pounds and want to start weightlifting i want to be muscular but not too muscular.any ideas on what type of weightlifting routine i should start?
-- phil
Your to young u wont grow
-- Bob
i was wondering if an every-other day work out is good, meaning mon-wed-fri-sun=weights and tues,thurs,sat=cardio abd then switch it up the next week.
-- Ryan
Ryan, Just stick to two or three days a week. and have at least a day in between each work out day.
Are there any weight gaining supplements that you guys would suggest?
-- Troy
Phil, at the age you are, you have to be super careful doing weight training. Your body has probably not developed as much as it should to start a good one. The fact that you only want to build a little muscle and not start an intense program is good. Do cardio before and after your workouts to warm up your muscles so the fibers don't just rip. Make sure you go easy on the weights too. Lots of younger body builders like to lift as much as they can, but in the process not only look naiive, but they tear apart their bodies. Just be careful and focus on your workout, not what you look like doing it. Take it easy, results will come, but not quickly or easily. You also have to make sure you maintain a good diet and don't skip out on the gym just because you don't feel like going. When your done with a workout you should never feel tired. If you do, you're A) working way too hard, or B) you didn't work hardly at all. Best of luck.
-- Ryan B.
hi can someone help me!!!! i've been working on my arms and i just cant seem to get the inside of the bicep any bigger, the top is ok the tricep is coming along but the inside is weak!!!!! hellllp!
-- Anonymous
Hey anonymous if you are working on your chest to, try the chest fly machine. Its the one where your forearms are perpiendicular to the floor. This exersise helps your inner biseps and chest.
-- ROBERT
I have been working out for the past 5 months and have seen great gains. I started with the "MF Arms" workout and went from there also using a little bit from the "Abs Diet." I dropped about 8 pounds and am alot more defined. My advice: 70% is how frequently and hard you lift. 30% is diet.
-- John Sonsalla
my chest and shoulders r very weak so if u plz tell me any way or any trick to make it big
email me in my ID plz
shinerough@gmail.com
-- Murtaza
What is the best age to start working out i am 15 ?
-- underage
Hey wouldn't steroids be easier than all this physical activity crap?
-- pecker ldo little
I did this workout while I was in Iraq. I gained more bulk and boosted my strength higher and better with this workout, than anything else I was doing. Thank you Mens Fitness!
-- the dude
For all the 13, 14, 15, 16 year olds.. you wont build any muscle responding to all these comments. make a weight lifting plan, stick to it at least three times a week, and eat the right food.
-- Matt
i am doing workout routine...
i found good improvement in all parts of my body except my biceps why?
-- arun
