ShapeFit.com

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

WZZUP PEPs

I havent really worked out in my life ony for 4 months then stopped.. i want to start again but dunno from where to start so i came to this website for help.. i really want to work out my arms, shoulders, chest, and legs the most... i am a goal keeper in soccer so i want to be having a more reaching ability and GREAT reflexis... any help will be appreciated

i am going to apply for YMCA tommorow so hopefully by the end of this summer i will have a good body lol.. am willing to take it to the extreme so i can be having the athelete body Razz

THANK YOU

swanso5 · Posted: Wed Jun 25, 2008 6:19 am Post subject:

seach "your body is a barbell' by alwyn cosgrove and do as written...you need to be able to handle your own body before adding wts

for food go to diet scetion and read "read before posting..."

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

will i would appreciated if you just put the LINKS for them so i dont have to dig for em... thank you

swanso5 · Posted: Wed Jun 25, 2008 11:30 pm Post subject:

well you're making more work for me then making you're lazy and probably won't follow it nayway then

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

swanso5 · Posted: Thu Jun 26, 2008 3:05 am Post subject:

that's the one...now apply them both

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

i just have some questions

A1: Bulgarian split squat: 2 sets x AMRAP each leg @ 333, 30 sec rest

what is AMRAP???

and 2 sets meaning 12x each??

what is 333???

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

also what is A1, A2, B1, B2 ...etc??

please answer me swanso Cool

thanks for the help

swanso5 · Posted: Thu Jun 26, 2008 5:32 am Post subject:

amrap - as many reps as possible (while keeping technique perfect)

the number of reps per set is next to it so if it says 2 sets x 15 - 20 then do 20 reps of an exercise in 2 different sets (i.e. 20 reps, rest, 20 reps again...)

333 - is lifting tempo so you'll lower in 3secs, hold the mid point x 3secs then lift in 3secs for each and every rep

A1, A2, B1, B2 etc - these are antogonist supersets or basically alternating sets...if A has 2 exewrcises (squats and push ups) then you'd do 1 set of squats, rest as prescribed, 1 set of push ups, rest, squqts etc until all A's are completed...if A has 3 exercises then they'd be like squats, rest, push ups, rest, chin ups, rest, squats etc

make sense??

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

swanso5 · Posted: Thu Jun 26, 2008 6:49 am Post subject:

yeah i'd probably do another 4 weeks with added wt on second thoughts...on the off days opractice squatting and deadlifting with the bar and no wt...again go to youtube andf google them to get the correct technique down before using wt with them...even better have someone show you

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

so do you think i should do this excersise constatly seven days a week like one day upper body and the second lower body???

swanso5 · Posted: Thu Jun 26, 2008 9:10 pm Post subject:

i'm pretty sure it says to do 4m sessions a week of the program...mon, tue, thu, fri...do sprints on 1 other day and interval training on another with 1 day off a week

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

all right thanks for the help i will post some results in 2 weeks and see if this body weight training is good or not

mucho_mucho · Joined: 25 Jun 2008 Posts: 20

i got a problem swanso lol Crying or Very sad

...... i cant do dips or chin ups because i dont have the material for them at home .. is their an alternative excersie for them?