[YngwieReid]

I figured I'd share some of the stuff I learned from hitting the gym hard. Whether it be for body building, power lifting, supplment, steroids, etc... related.. just ask. If I dont' know I'll do the research for you.

~AJ. Reid

[nyck]

To do an effective workout, in which order should I do these workouts?
Bench press
vertical bench press
Squats

[Chris]

* Chris moves and cleans this.

[YngwieReid]

Originally Posted by nyck

To do an effective workout, in which order should I do these workouts?
Bench press
vertical bench press
Squats

I guess by bench press you mean flat. Working out chest and legs on the same day isn't the best of decisions. As squats are a very compound excercise, and depending on the bench, much more isolated.

I would warm up with a light weight for a flat bench press, then go heavy depending on your goals. Afterwards you may want to focus on vertical bench press to target different chest muscles.

If you really wanted to do squats on the same day as chest, I would do it before or after depending on your goals. Squats use up a lot of energy ( burning more calories than most other excercises ). If you want better results on chest, do bench presses first, or vice versa.

~AJ. Reid

[nyck]

Sweet! Thanks for the advice.

[maliciousteve]

I want to start taking protein shakes to help with increasing the size of my muscles and getting more toned. I don't really want to go buying crap off the internet, so how do i make my own? what do i include in the shake?

[JPMDan]

Originally Posted by maliciousteve

I want to start taking protein shakes to help with increasing the size of my muscles and getting more toned. I don't really want to go buying crap off the internet, so how do i make my own? what do i include in the shake?

You dont have to limit yourself to buying proteins off the internet, you can visit a local GNC or other supplement store and ask. As far as toning your muscles protein won't do it for you you, it's working out, if your in bulking up phase you would do heavy weight low rep exercises to gain muscle. For getting toned you would include cardio in your work out and do more reps on light weights. What does your diet consist of? A proper nutritional diet goes a longer way with working out.

Originally Posted by YngwieReid

I guess by bench press you mean flat. Working out chest and legs on the same day isn't the best of decisions. As squats are a very compound excercise, and depending on the bench, much more isolated.

I would warm up with a light weight for a flat bench press, then go heavy depending on your goals. Afterwards you may want to focus on vertical bench press to target different chest muscles.

If you really wanted to do squats on the same day as chest, I would do it before or after depending on your goals. Squats use up a lot of energy ( burning more calories than most other excercises ). If you want better results on chest, do bench presses first, or vice versa.

~AJ. Reid

Also not to mention, to workout your chest muscles more effectively he should do 3 reps on the Incline, Decline and Flat.

[Jason]

Originally Posted by maliciousteve

I want to start taking protein shakes to help with increasing the size of my muscles and getting more toned. I don't really want to go buying crap off the internet, so how do i make my own? what do i include in the shake?

i doubt it but do you have walmarts? Thats were i get mine.

[JPMDan]

Originally Posted by .jason.

i doubt it but do you have walmarts? Thats were i get mine.

I doubt he has a walmart

[Jason]

Originally Posted by JPMDan

I doubt he has a walmart

me too thats why i said it. dee dee dee.