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The man they call FoM
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Posted On:
2/16/2003 11:01pm -
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Posted On:
2/16/2003 11:04pm -
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Posted On:
2/16/2003 11:15pm
--
Increasing your caloric intake WILL cause you to gain weight if you don't burn more calories. However without exercise, it will only be fat; if you want to gain lean body mass, you also need to increase your strength and build muscle and bone-- you can do this by workout out with weights for three sets, twice a week using the most weight possible while still being able complete each set.
Exercises and #Reps are as follows:
Monday and Thursday:
Squat: 10 reps/set
Deadlift: 12 reps/set
Tuesday and Friday:
Bench press: 8 reps/set
Military Press: 8 reps/set
Lat Pulls: 8 reps/set
There's more, but these are the main exercises to increase mass and strength by building mass in your main muscle groups.
Make sure you warm up for each exercise by doing 25 light reps first.
If you end up sore after workouts, increase the amount of weight so you can't do as many reps.
You also need to take in more calories-- try adding a few extra small meals during the day. But stay away from supplements, they're bad news. -
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Posted On:
2/16/2003 11:16pm -
The man they call FoM
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Posted On:
2/16/2003 11:18pm
Style: BJJ--
I'm not sure how much lifting you've done.
Its not complicated, people get very confused.
Try this basic program.
Twice per week:
Squats 2 x 12
Shoulder Press 2 x 8
Deadlift 2 x 10
Chin Ups 2 x 8
Dips 2 x 8
Make sure your form is good. There are various books that can help you with this (or a trainer at a gym can show you).
You must eat !!
Eat 5-6 times a day.
Eat everything but good food only.
Nothing fried, nothing in a packet.
Real food is better than protein shakes (if you have the time)
Stay away from 'sports supplements' unless you feel the need to piss your money away.
Take a good multi-vitamin and vitamin C.
Thats it really. Everything else is for advanced trainers which 90% of the population don't need to use.
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What would happen if a one hand clapper attempted to stop a tree falling in the woods when no one else was around?
--------The Wastrel - So attractive he HAS to be a woman.
- Pizdoff -
The man they call FoM
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Posted On:
2/16/2003 11:23pm
Style: BJJ--
What Dan said !!
We've listed something very similar.
The program I've listed is for a total beginner to start from scratch.
I would actually recommend the same program Dan has after an 8-10 week period
(though substituting chin up for lat pulldown)
cheers
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What would happen if a one hand clapper attempted to stop a tree falling in the woods when no one else was around?
--------The Wastrel - So attractive he HAS to be a woman.
- Pizdoff -
Such as thou art, sometime was I.
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Posted On:
2/16/2003 11:46pm
Style: Brazilian Jiujitsu--
BE REALLY CAREFUL OF YOUR ROTATOR CUFFS! Strengthen your rotators before hitting the weights hard. This summer I was lifting a lot AND swimming four or five days a week for about forty-five minutes at a time. I injured the internal rotators on my right arm. It's no joke. I am now a rotator cuff missionary.
**The most miraculous power that can verifiably be attributed to "chi" is its ability to be all things to virtually all people, depending on what version of the superstition they are attempting to defend at any given moment.**Normally, I'd say I was grappling, but I was taking down and mounting people, and JFS has kindly informed us that takedowns and being mounted are neither grappling nor anti grappling, so I'm not sure what the **** I was doing. Maybe schroedinger's sparring, where it's neither grappling nor anti-grappling until somoene observes it and collapses the waveform, and then I RNC a cat to death.----fatherdog -
The man they call FoM
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Posted On:
2/17/2003 12:04am
Style: BJJ--
Wastrel - preach on brother !!
I know what you mean.
(the exercises I've listed do not aggravate the rotator cuff - unless its already injured)
I stay away from side raise, front raise, press behind the neck and anything on the Smith Machine.
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What would happen if a one hand clapper attempted to stop a tree falling in the woods when no one else was around?
--------The Wastrel - So attractive he HAS to be a woman.
- Pizdoff -
Such as thou art, sometime was I.
Achievements:- Join Date
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Posted On:
2/17/2003 12:15am
Style: Brazilian Jiujitsu--
Upright Rows, avoid them at all costs
**The most miraculous power that can verifiably be attributed to "chi" is its ability to be all things to virtually all people, depending on what version of the superstition they are attempting to defend at any given moment.**Normally, I'd say I was grappling, but I was taking down and mounting people, and JFS has kindly informed us that takedowns and being mounted are neither grappling nor anti grappling, so I'm not sure what the **** I was doing. Maybe schroedinger's sparring, where it's neither grappling nor anti-grappling until somoene observes it and collapses the waveform, and then I RNC a cat to death.----fatherdog
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Registered Member
Posted On:
2/16/2003 10:59pm