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College gym workout? |
Hey guys, I recently moved to college, and I really don't want to gain weight because almost all of the food they serve in the dining halls and cafeterias are pretty much close to junk food... I try to keep active by biking to all my classes (although I'm not sure how I'll handle winter), and I also bike all around campus if there's anything I need from the school store, etc... I also workout at the gym for an hour and a half 3x a week (45 minutes of recumbent bike, and 45 minutes of weight lifting).... is this enough to cultivate a lean figure, or perhaps build muscle? thanks Here鈥檚 what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help. Arms Lying dumbbell triceps extensions standing barbell curl behind head reverse hammers one-arm preacher curl Close-grip pushdowns incline dumbbell curl Parallel bar dips hammer curl Single-arm reverse-grip pushdowns reverse grip EZ bar rope push downs super light dumbbell curls Chest Dumbbell Incline Presses, Pullovers and Presses, Dumbbell Bench Presses, Narrow-Grip Bench Presses, Incline Dumbbell Flyes, Barbell Incline Presses, Push-Ups Between Benches, Cable standing incline flyes Cable standing decline flyes Back Barbell row Dumbbell Row Lat Pull Downs Cable Row Lower Back Machine Forearms lite wide lat pulldowns Supermans Shoulders Lateral Raises Bent-Over Lateral Raises No rest front raises Shrugs Military Presses Front Raises Rotator Cuffs Superlight lateral raises On incline bench, with 2 10lbs dumbbells: 1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps. 2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps. 3rd: Stand up with dumbbells and do 10 lateral raises. 4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard. Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down. Legs Squats Leg Extentions Leg Curls Adductors Abductors Calf Lifts Glute Machine Leg lifts I also do 100 crunches per night. My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles. you have to watch your diet also Probably enough for maintenance and general fitness, but not much beyond that. |
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