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Orlando Magic 2013-2014 Individual Game Leaders

# Date Player Pos MINFGMFGA3PM3PAFTMFTAREBASTSTLBLKPTS
1Dec 03, 2013Arron AfflaloSF52:2514275131011652043
2Nov 13, 2013Arron AfflaloSG40:08111581166862036
3Jan 15, 2014Victor OladipoSG57:1115241445483135
4Dec 03, 2013Glen DavisC50:1515241125332033
5Feb 21, 2014Arron AfflaloSF42:5911184469330032
6Mar 02, 2014Tobias HarrisPF33:4511200199803031

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Workout regimen??

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Post#16 Re: Workout regimen??
Fri Jan 11, 2013 8:06 pm by Yab

claudio-br wrote:i've been working out for like 18 months already, had good gains since i've always been really skinny. any tips on how to get definition?


Diet

I like Keto diets but intermittant fasting is also pretty popular nowadays
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Post#17 Re: Workout regimen??
Fri Jan 11, 2013 9:21 pm by the-diesel

Gaining 5-10 lbs of muscle mass by years end may be the most reasonable new years resolution I've heard yet. Props. My best advice is to not worry about any supplements, aside from protein. Not to say a pre-work out or creatine routine isn't useful, but in your case, it's really not necessary. Don't be persuaded otherwise. If I'm you, I'd work out 3 to 4 times a week, working upper body every other day, with at least one lower body a week. Also, like others have said, find your max, and work with the higher %'s of your max in sets of three. ex: (55%,65%,75%). Do this on your squats, benches, clings, dead lifts, etc. etc. Max every two weeks or so, you'll see gains. Keep a relaxed mind set, be consistent, and understand you benefit the most on those days you don't really feel like going to the gym yet lift anyway. Eat a good diet with carbs and protein, run a couple times a week, and you should be set.
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Post#18 Re: Workout regimen??
Fri Jan 11, 2013 10:13 pm by rcklsscognition

Although it alters your workout days, I like a 2 days rest routine. Monday, Thursday, Sunday, Wednesday, Saturday, Tuesday. The reasons for this are especially important in small framed beginners. You need to remember you don't want to work out so much that you are losing weight, burning more calories than you're eating. Short bursts of intense muscle building exercises combined with plenty of food, water, and rest will equal success. It's the sleep that allows your body to recover and build.

Echoing earlier statements, in the beginning focus on multi-muscle exercises. You want to do minimal reps, sometimes as low as 3 a set, and focus on max weight on the bars. Squats and deadlifts will increase your mass the fasted, benches, clings, and the other stuff will more slowly.

Do not let anyone tell you to workout more often than 4 times a week, I would really only go 3 times until you understand how to manage each workout and can get a 4th in that won't ruin your previous gains. You may feel like what you're doing isn't enough, but it is, just keep at it and after a month or 6 weeks your weight will take off.

Oh, and I'd go with 4000 calories a day if I were you. That should net you about a pound ever 4 days if you workout hard.
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Post#19 Re: Workout regimen??
Sat Jan 12, 2013 3:09 pm by Last Guardian

I settled on a pushup/pullup routine that has really worked for me so far.

I wake up and do two sets of 8 pushups (with 50lbs backpack on). Then the 3rd set I go until I fail to do anymore.

Then after work I do two sets of 5 chinups (with 30lbs backpack on). Then again I go until failure.

I have gained a good amount of size since I started this. The key here is to stay strict and do it every other day, no excuses. I also do kickboxing twice a week for cardio and definition.

I don't really concentrate too much on nutrition. I never had to worry about what I ate. I did cut out junk food like chips, cookies, etc. 3 good meals day is my rule. Nothing in between.
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Post#20 Re: Workout regimen??
Mon Jan 14, 2013 10:19 pm by ahunterknight

SmiteaDwight wrote:Whatever you do, stick to fewer reps and heavier weight. More reps will get you cut, fewer will get you big.



Do you even lift? This is broscience at its finest more reps doesn't get you cut less bodyfat does. Anyway op I suggest you get on a legit program and don't ever eliminate squat and deadlifts from your program if you want to get swole. Here is a program that got me from 180-200 pounds in 4 months




http://www.amazon.com/Building-Program- ... der+Hunter

Good luck
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Post#21 Re: Workout regimen??
Tue Jan 15, 2013 12:03 am by DaFili

ahunterknight wrote:
SmiteaDwight wrote:Whatever you do, stick to fewer reps and heavier weight. More reps will get you cut, fewer will get you big.



Do you even lift? This is broscience at its finest more reps doesn't get you cut less bodyfat does. Anyway op I suggest you get on a legit program and don't ever eliminate squat and deadlifts from your program if you want to get swole. Here is a program that got me from 180-200 pounds in 4 months




http://www.amazon.com/Building-Program- ... der+Hunter

Good luck


Higher reps increase your ability to burn more calories, thus lowering your body fat. Don't be so quick to point fingers.
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Post#22 Re: Workout regimen??
Tue Jan 15, 2013 12:29 am by ahunterknight

DaFili wrote:
ahunterknight wrote:
SmiteaDwight wrote:Whatever you do, stick to fewer reps and heavier weight. More reps will get you cut, fewer will get you big.



Do you even lift? This is broscience at its finest more reps doesn't get you cut less bodyfat does. Anyway op I suggest you get on a legit program and don't ever eliminate squat and deadlifts from your program if you want to get swole. Here is a program that got me from 180-200 pounds in 4 months




http://www.amazon.com/Building-Program- ... der+Hunter

Good luck





Higher reps increase your ability to burn more calories, thus lowering your body fat. Don't be so quick to point fingers.


So you're basically telling me if I have been building muscle bulking up as soon as I go on a cut I should switch up to lighter weight higher reps? Good look in preserving your muscle on a cut bruh your world. High reps to get cut is a myth I've been working out in the five rep range for five years and I'm gurenteed I'm more shredded then anyone that post in this topic. I'm happy to post a picture of me shirtless at 218 pounds. Post that myth on bodybuilding.com and you will be taught a lesson by people that actually lift and look like they lift.
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Post#23 Re: Workout regimen??
Tue Jan 15, 2013 12:38 am by Orium

DaFili wrote:
ahunterknight wrote:
SmiteaDwight wrote:Whatever you do, stick to fewer reps and heavier weight. More reps will get you cut, fewer will get you big.



Do you even lift? This is broscience at its finest more reps doesn't get you cut less bodyfat does. Anyway op I suggest you get on a legit program and don't ever eliminate squat and deadlifts from your program if you want to get swole. Here is a program that got me from 180-200 pounds in 4 months




http://www.amazon.com/Building-Program- ... der+Hunter

Good luck


Higher reps increase your ability to burn more calories, thus lowering your body fat. Don't be so quick to point fingers.


If you're doing enough weighted reps to engage the cardiovascular system to that extent then you deserve to get cut.
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Post#24 Re: Workout regimen??
Tue Jan 15, 2013 12:41 am by DaFili

I never said any of that. I'm just indicating that its not necessarily bro science. If you're not exactly super serious about weight lifting but are interested in getting into shape, a regiment like p-90x with lower weights but a very rigorous cardiovascular high rep workout will most definitely help.

I have always been a huge proponent that depending on what you're trying to do, diet is 90% of the workout regiment.
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Post#25 Re: Workout regimen??
Tue Jan 15, 2013 10:06 am by BadMofoPimp

I would stick to the lighter reps and diet in the beginning. Then, build your routine up until you can handle the heavy lifting. Because, if you go straight into heavy lifting, you will be sore all the time and not want to lift. Routine is key. Being at the gym at the same time and eating at certain times each and every day.
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Post#26 Re: Workout regimen??
Tue Jan 15, 2013 11:08 am by Orium

BadMofoPimp wrote:I would stick to the lighter reps and diet in the beginning. Then, build your routine up until you can handle the heavy lifting. Because, if you go straight into heavy lifting, you will be sore all the time and not want to lift. Routine is key. Being at the gym at the same time and eating at certain times each and every day.


Good advice. If I could go back to when I started I would rotate cycling/swimming/running for overall core fitness and heavy boxing for building upper body symmetry. You'd explode when finally hitting the heavy weights after a year of this.
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Post#27 Re: Workout regimen??
Tue Jan 15, 2013 11:55 am by BadMofoPimp

Orium wrote:
BadMofoPimp wrote:I would stick to the lighter reps and diet in the beginning. Then, build your routine up until you can handle the heavy lifting. Because, if you go straight into heavy lifting, you will be sore all the time and not want to lift. Routine is key. Being at the gym at the same time and eating at certain times each and every day.


Good advice. If I could go back to when I started I would rotate cycling/swimming/running for overall core fitness and heavy boxing for building upper body symmetry. You'd explode when finally hitting the heavy weights after a year of this.


I remember when I decided to train for a 26 mile marathon. I don't think I ran more than 2 miles at a time before that. I started off with 2 miles a day for 2-3 weeks then went to 4 miles for a couple weeks until I was doing 8 to 10 miles 4-5 days a week. I then would incorporate stopping every 2 miles at a certain spot and doing 50 decline pushups and 50 situps then continue running. I wouldn't stop for a breather as I would run to the spot and immediately drop to do my reps to keep the heart pumping. Eventually, I got (8) miles with 250 pushups and 250 situps done so easily that is was just a routine. I would start at 6pm every day and be done before 7:10pm and be home by 7:30pm. That was my routine. My body would actually be looking forward to it after a while.
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Post#28 Re: Workout regimen??
Tue Jan 15, 2013 12:49 pm by Orium

BadMofoPimp wrote:
Orium wrote:
BadMofoPimp wrote:I would stick to the lighter reps and diet in the beginning. Then, build your routine up until you can handle the heavy lifting. Because, if you go straight into heavy lifting, you will be sore all the time and not want to lift. Routine is key. Being at the gym at the same time and eating at certain times each and every day.


Good advice. If I could go back to when I started I would rotate cycling/swimming/running for overall core fitness and heavy boxing for building upper body symmetry. You'd explode when finally hitting the heavy weights after a year of this.


I remember when I decided to train for a 26 mile marathon. I don't think I ran more than 2 miles at a time before that. I started off with 2 miles a day for 2-3 weeks then went to 4 miles for a couple weeks until I was doing 8 to 10 miles 4-5 days a week. I then would incorporate stopping every 2 miles at a certain spot and doing 50 decline pushups and 50 situps then continue running. I wouldn't stop for a breather as I would run to the spot and immediately drop to do my reps to keep the heart pumping. Eventually, I got (8) miles with 250 pushups and 250 situps done so easily that is was just a routine. I would start at 6pm every day and be done before 7:10pm and be home by 7:30pm. That was my routine. My body would actually be looking forward to it after a while.


It's great when your body reaches that point of needing heavy activity just to feel calm. It's funny with the health problems in our country and overall lack of fitness when you hear people not liking exercise cause it causes soreness etc.. if only they could experience the flip side of the coin, they'd never want to stop.

That's a pretty strong routine, and it sounds like it just evolved naturally based on what your body was asking for.. which is the way it should be. People get too caught up with "the best routines" and forego just listening to what their body wants.
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Post#29 Re: Workout regimen??
Tue Jan 15, 2013 12:57 pm by BadMofoPimp

Orium wrote:
That's a pretty strong routine, and it sounds like it just evolved naturally based on what your body was asking for.. which is the way it should be. People get too caught up with "the best routines" and forego just listening to what their body wants.


Really building up to a good routine is the key. But, I also eat a ton of steak, chicken and pork each week. I probably bought about 10-15lbs a week from teh Meat Market. Now, I am about 6-8lbs per week as I am getting older.
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