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Unread 03-12-2013, 06:22 PM   #1
Nostrum
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Need help on, er, muscle endurance? I guess?

Later this year I'm going to be wearing a costume similar to a quadsuit, but it's going to have a bit of weight to it and I'm currently working to build up my shoulders and core muscles so I can stay in it without dying in the first five minutes, hopefully.

Can anyone suggest exercises for me? I don't have access to a gym but have a basic weights set plus resistance bands and the sort.

To give you an idea, I'll be in a position similar to this.
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Unread 03-13-2013, 06:02 AM   #2
sexytime10
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You sound like you need some sort of starting strength routine. I assume you already have your nutrition in check, so I'll just type out a standard starting strength routine based on your equipment.

Workout A:
3sets of 8reps Bodyweight Squat or Goblet Squat
3x5 Bench Press (if you own some sort of bench) or Wide Push-ups
3x5(Each Arm) Bicep Curls
2x8 Standing Dumbbell Triceps Extension or Tricep Dips

Workout B:
3x8 Bodyweight Squat or Goblet Squat
3x5 Standing Millitary Press
3x5 Pendlay Rows (With Dumbell)
2x8 Chin-ups or Dumbell Shrugs

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Make sure you properly warm up the muscle with at least 5minutes of cardio and mobility maximization. Don't lift too heavy as your reps should consist of around 55- 70% 1Rep Max (your 1 rep max meaning the maximum amount of weight you can do at 1 rep) and stretch properly every lift for about 10 minutes. Do not do traditional stretched BEFORE a lift, do joint maximization instead.

Cardio at your own leisure on off days, oh and feel free to do abdominal exercises as well.

You can find out how to do all of these exercises on bodybuilding.com or with just a bit of research

We're all gonna make it, brah.

(Also don't worry about building massive women-muscles using this routine--unless you start eating more calories you are just going to be shredding fat and gaining definition.)
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Last edited by sexytime10 : 03-13-2013 at 06:07 AM.
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Unread 03-13-2013, 07:06 PM   #3
Nostrum
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Cheers, mate!
What you've given sounds great. I'm not stressed about muscles, I'm a slim build with hardly any fat to lose, it'll do me no harm to actually look like I have muscles. :P

Abs and cardio I've got down pat, but when it comes to arms I'm clueless because I've never actually needed strength nor been bothered to tone.
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Unread 03-14-2013, 03:25 AM   #4
sexytime10
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anytime m8.

let me know how it works out for you, i'd love to see how you progress (n-no homo)

also just a tip, you don't have to isolate abs so much--you'll naturally gain abdominal aesthetics by training your entire body and just lowing your body fat %
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