BF2S Forums Workout Programs & Diet

Do you lift? With that, I mean in a gym with weights. Otherwise you could always do bodyweight exercises.

And biking/skating/running won't put on much muscle mass, at all, sorry bro. Good for the endurance aspect of your muscles though.

Get some dumbbells and workout a few times a week. You can do a whole range of exercises for your whole body with just dumbbells. It'll tone up your muscles and it's the sort of thing I prefer to do alone, so having an exercise buddy may not be an issue.

E: I'm only really a "beginner" myself but I'm loving the feeling of working out, I do it at home and I choose which ever time of day suits (my work schedule is kinda all over the palce so sometimes mornings work, other times afternoons). I have 2 routines and over 2 days work out my bis, tris, chest, shoulders, back, legs, core and abs. Dumbbells only, flat bench too though you could do them on the floor I guess.

Last edited by Jaekus (2010-11-22 02:51:12)

Jebus wrote:

Was squatting today, loaded up 100kg/220 lbs(Personal best!). Went down & up the first time easily. Went down slowly again. I couldn't get up.

I was FFUU-ing, dropped the bar on those safety pins and slid out. Sucks though.

Good job man! Ive never gotten stuck on squats (thank goodness).

I'm still only lightweight but I've managed to go upt to 12 reps on exercises I previously was doing 8 on, and a couple others I've started bumping the weight up a little.

can you guys recommend some exercises which don't utilize any special equipment that target all the major back muscles?

yeah I've got a couple 25lb'ers. Other than those I haven't been using anything other than my own body weight in my workouts.

Lats?

Jaekus wrote:

I'm still only lightweight but I've managed to go upt to 12 reps on exercises I previously was doing 8 on, and a couple others I've started bumping the weight up a little.

Speaking of improvements, when I started I was using for certain exercises a 10KG dumbbell, now I use a 17.5, and I've gone from 20 reverse crunches max to 120 max, amongst others.

But I've not been to the gym in about two weeks. Gonna go tomorrow before work.

I do go pretty slow. Besides, despite the technique I use, if it's the same as the one I started using, that obviously shows improvement.

Jaekus wrote:

Yep. I do front and side lats with dumbbells, but I thought they were for your shoulders. And reverse flyes, though they're kinda different I guess, but they're kinda shoulders and upper back aren't they?

You can do bent dumbell rows.

but honestly:

pull ups, pull ups, pull ups...

Mekstizzle wrote:

Yeah the protein shakes make you feel kinda gassy/bloated.

you maybe

Yeah I've noticed that I've been pretty gassy lately.