Is anyone here a workout instructor or know alot bout working out [Archive]

Jack Bauer

11-15-2006, 06:05 PM

I used to work out 5 days a week, but have since cut back (don't have the time). I have been able to maintain my physique and strength though by a simple 1 day a week 40 min workout. However, I think it is important to get to a point where you can be able to do this. Initially it will take longer and more work for you to gain muscle. I occasionally will do Yoga as well and run, but not weekly.

My workout is: 3 sets of bench not a machine 8, 6, 10 reps (+1 warmup set), 3 sets of incline press on a machine 10,10,10 reps, 3 sets of shoulder presses on a machine 10,10,10 reps, 3 sets of butterfly machine 10,10,10 reps, 3 sets of leg extensions, 3 sets of bicep curls 10,8,10 reps, 3 sets of shoulder shrugs 15,15,15 reps and finally ab workouts (which vary).

It is important to note that with each set I increase the weight.

Chris

TstebinsB

11-15-2006, 10:41 PM

Most people who work out a lot but never seem to get the results they want usually fall into two categories: long workout, little resistance and heavy weights, poor form. In the first group, you essentially waste your time. In the second, you waste your energy.

I am a strong believer in High Intensity Training (HIT) by Dr. Darden (http://www.drdarden.com/index.jsp)*. It is a system based on using the most amount of energy and the best form while miniziing the length of the workout. Basically, you work out for 20-30min (usually 30min) 3X a week - if you're doing more then you're probably doing too much because your body needs to rest. For example, let us take two subjects where everything is equal except the workout: Subject A runs for 30min and Subject B walks for an hour. Over a 3 month span, there is no doubt Subject A will burn more fat and calories than Subject B.

Relating this to a gym workout... You do 10-12 exercises a workout, 8-12 reps an exercise, 1 set of each exercise. In HIT, each rep should get harder to complete so that by rep 10-12, it's almost impossible to finish. If you can do 12 reps in proper form, you add more weight the next time. Form is important because without it, you might still lift the weight but you might not be working your intended muscles, thus rendering your workout futile. You only do 1 set because by doing each exercise so intensely, you couldn't possibly do more than one set in proper form (nor would you need to). You'd start to cheat. Lastly, you do FULL BODY workouts. Not arms, back, chest on Monday then legs, abs on Tuesday then etc. Muscles don't work independently so trying to work them singularly doesn't make much scientific sense. Also, by doing full body workouts you can do everything 3x a week as opposed to 5-6 days a week.

I know it seems congested but it really isn't that much. I believe in it so much because my friends and I (we're all young 20 somethings) were all a little heavy after college (SU Orange). We followed an HIT routine for 3 months and got AMAZING results. It does take discipline and this is just one choice of hundreds but like everyone else, I was looking for something that would work for me and this was it. Good luck.

*The site has a lot of info about heavy bodybuilding but it's mostly about losing fat and building muscle to get lean and defined.

surfanimal

11-16-2006, 01:19 AM

Rockmehard -

Don't be embarassed to ask anyone for help at your gym. Almost everyone is there for the same reason - to workout. Most people at the gym are too involved in their workouts to take time to heckle a newbie, and don't forget that at some point in time, they were in the same situation you were. Most people would be glad to help you out with a few quick pointers. Sorry I havent posted that workout plan for you yet, I'll have it to you sometime tomorrow. I ended up going out for dinner and drinks after :tongue:

19george

11-16-2006, 02:30 AM

If you have never worked out, or know very little about working out, I would suggest hiring a personal trainer for a couple of weeks who can teach you the ins and outs of weight training. If money is tight you should pick up some magazines or a book. I subscribe to Muscle and Fitness, which is quite good. The main reason to use these is that people who first start working out invariably have horrible form which leads to ineffective workouts and may lead to injury. Inform yourself before you lift.

As a beginner you should concentrate on basic workouts such as bench press, military press, sqauts and deadlifts. Don't be afraid to use freeweights, they are your friend. At first concentrate on your form and don't worry about how much weight you are lifting. That will come in time.

Oh, and don't believe in fad workouts - they're crap.

As a beginner you should go maybe four days a week (ideally two days on, one off, two on and two off). Try to hit one major muscle group per workout (back) and follow it up with a smaller muscle group (biceps).

wildman

11-16-2006, 03:22 AM

i've done a bit of working out in my time. my advice would be to do a 'split' this involves hitting a main muscle group first using compound moves which target a main muscle group, but also uses synergists and then the smaller groups. an example workout would be something like:

monday: back and biceps
wednesday: chest and triceps
friday: legs and shoulders

the main compound moves would be deadlifts for back, benchpress for chest, squats for legs. aim for around 4 different exercises per body part. never work the same muscle group on consecutive days. on heavy days you would aim for 3-4 sets of 6-12 reps per exercise and, but you also want to shock your body, by introducing variation such as relatively low weights at very high reps and sets.

i would suggest using free weights such as dumbells and barbells because they incororate more muscle fibres (keep away from things like the 'chest press machine').

you can find exercises here: http://www.exrx.net/Lists/Directory.html

arnold schwarzenegger's book is also very good but a little dated

prior to a workout make sure you get some complex carbs down you and make sure that you protein intake is equivalent to 1 gram of protein per pound of target bodyweight (thats a lot of protein).

obviously this is a very brief overview, but i hope this helps somewhat and not too confusing! if you want more help feel free to ask.

MJB

11-16-2006, 03:50 AM

If you are justing starting, its time to hire an experienced trainer if you can afford this important personal investment in yourself. At first you might workout just once a week for a month with the trainer. The workout twice a week, once with the trainer and once on your own and finally you should be able to get a routine that you could use the trainer less less frequently.

So why a trainer--form, form, form and correct breathing. I am currently recovering from a C7 disk herniation (a mild one) and let me tell you a mild one sucks. I had horrible pain especially at night, some of my fingers went numb, and I have been out from lifting for about 5 weeks now. I am much better but not without a short course of Prednisone, and Celebrex (which I am now able to stop). I will start lifting again hopefull in December but now shoulders and only light weight until 2007 at the earliest--and this is a mild one. The reason for the injury--stupidity and poor form. Breathing techniques are also key if you want to avoid post workout headache. Sure most gyms can guide you through a workout but there is nothing like a good trainers personal attention.

Obviously money can be an issue but if possible personal training is a great investment. When working out, I did weight three times a week, cardio 5 to 6 times a week and trainer now every other week. Reason for the trainer is variety (I actually use several trainers all who know me now and each have their own style and set of exercises) and I feel a bit safer testing my limits with the trainer than on my own--I now realize the consequences of going too far on my own.

TimmyBoston

11-16-2006, 05:11 AM

I'm not in great shape now, but I played a couple of sports in college and I would be happy to make you a workout, but not seeing you, knowing what you want to accomplish or knowing anything about your current fitness level, I really can't make a good or accurate one.

Everyone has given you good advice. Start with a trainer, they'll measure your fitness level and detemine the best routine for your body and what you want to accomplish.

But, IMO, once you get a routine and establish the basics, if you have the discipline dump the trainer. They can be quite expensive and if you know what to do and can do in on your own, save the money. In the meantime, start with pushups, crunches and some light jogging.

rockmehard

11-16-2006, 05:57 AM

lots of advice.give me a few to read am all.But TimmyBoston I would think youd be in the best shap with that Avvy of SUPERMAN!!!!:-()

rockmehard

11-16-2006, 06:10 AM

WOAH ok from what I have gathered is first get a personal trainer.
It wish I could get one.But I dont have the 50 bucks a session that my local gym offers.:-( And the worst part is I know I dont have a good form.Second I read about the HIT program but that comes back to the issue of me being a total gym idiot! I know that everyone has been in my shows before (at the gym) but now that they are set they wont help out younger generations if you want to say that.One thing that I really want to take is some sort of martial arts class that gets you fit.I really want to be able to defend myself and family while getting a boost in self confidence because of my body.The only problem with that is I dont knwo where to start searching.Anyone have any site on lets say a 411.com for thses types of things?

Now back to the gym
What do you think the best thing for me to do now that you know I cant get a personal trainer.I met up with some kid who has been working out and in the past month he ahs gotten phenomenal results.He told me its cool if I go with him to the gym but for some reason I get the feeeling he was just saying yes to be nice.....dont you love that feeling!

Ok enough for now keep it up with the awsome post

later

wildman

11-16-2006, 06:45 AM

you'd probably learn more from that kid than from a personal trainer. start off with light weights and get correct form. ask some experienced people if it looks correct, that lad you asked will know and watch his form. in a couple of months you will be lifting like a pro. no need for a personal trainer.

FriscoSoxFan

11-16-2006, 07:30 AM

Many good bits of advice on weights. Let me add to the discussion by discussing cardio.

Most fresh newbies absolutely burn themselves out on cardio or do it so easily that they don't get anything out of it.

If you are driven, you are likely to "try to run a mile" - You might make it. Gasping for air, hurting, dizzy, an altogether unpleasant experience. If you actually checked your heart rate, it might be north of 200. Yikes.

To make your cardio "skill level independent", highly effective, and an altogether more pleasant experience, go to Walmart and buy a heart rate monitor such as this: http://www.walmart.com/catalog/product.do?product_id=4256163 Don't trust the cardio machines with the heart rate check. They suck.

Use the following 24 minute routine adjusting your speed and/or resistance to get your heart rate to the following levels for one minute each:

<135
<135

135
145
155
165

135
145
155
165

135
145
155
165

135
145
155
155
172

<135
<120

Note that I didn't say to use a bike, treadmill, elliptical, or whatever. Just do whatever it takes to put your heartrate at these levels. For an overweight newbie, a recumbant bike on light resistance might be all it takes. This is what I had to do 65 pounds ago. Now, I am on a treadmill and alternate between 4 MPH and 8 MPH with various inclines.

That's just cardio. You MUST add weightlifting into the routine. Research show that weightlifting is actually pretty simple. Where 80% of people go wrong is choosing the wrong weight. Bump it up, your mind will quit WAY before your body.

The last thing (I promise):

The most important rule to remember with weight loss is that your body always seeks to lose muscle and gain fat. It does this for survival. When you go on a diet, it detects less food and cannibalises muscle to save the fat. It cleverly does this in order to slow your metabolism in order to preserve your life. When you eat too much, it stores the excess as fat for a rainy day, which it doesn't want to use unless there is no muscle left. This is why most people pack on the weight after they get off thier diet. The muscle has been lost and thier metabolism has slowed.

The key to forcing your body to lose fat and not muscle is by forcing it to build muscle. You do this in two ways: strength training and ensuring adequate protein in the diet (1-2 grams of protein per pound of body weight - a 200lb man should eat about 200 grams of protein. This is much easier than it sounds.)

Justso

11-16-2006, 07:55 AM

rockmehard,

I don't know what your personal goals are with regards to the gym, but almost every personal trainer I've come into contact with recommends the same thing: set attainable goals and write them down. Also, a good personal trainer is going to take your measurements: waist, thigh, biceps, neck, chest. He/She will also give you your BMI (body mass index). Then they will design a workout to suit your needs. This is extremely important, and I would do everything in my power to approach one of them, tell them your situation and see if they'll work with you even just once a month. Just something to get you going. The basis for all this information is to find out where you currently are, meaning, what exactly is your state of physical condition? Many trainers, and I did it at their behest, recommend getting a full blood lab work done to get your blood sugar level, cholesterol, lipids, etc. Find out where you are internally and what you have to work on.

Also, another thing that I think surfanimal is 1000000000000% right on is watch what you're eating. Even if you don't need to lose a bunch of weight, diet is everything to a healthy lifestyle. You don't need a trainer or a BS nutritionist to do that for you. You can evaluate your current diet and begin making changes to it. It's very important, when designing a new diet (and I say design because there's a tremendous amount of thought that goes into it) to determine exactly what you've been eating. Find out your likes & dislikes and find out what's keep weight on you. Compare and contrast that to your lifestyle; is your job sedentary? Do you exercise at all currently? Do you participate in any sports?

Another important thing regarding the diet aspect is to not make a bunch of major changes at one time. For example, cut out the sodas, breads & pastas and stay on that regimine for 2-3 weeks to where your body gets used to it. Instead of drinking sodas, drink tons of water and begin to add fruit into your diet. I know that sounds nowhere near as good as the garbage you've been shoving down your grill, like we all do, but you'll be amazed how going without sodas for two weeks begins to make you feel. Anyway, with those small changes, that's enough of a change for 2-3 week period of time. Once you get used to that, then remove sweets/snacks (non-fruit)/rice and other high carb stuff. Begin eating lots of salads. I make salads and make them very delicious. I go to the store, get fresh romaine (don't buy iceberg, it's garbage) I put sliced turkey, ham, olives, etc. Start putting more fish into your diet. Get a foreman grill and grill chicken breasts. If you have a grill outside, start grilling things like chicken breasts, steaks, etc. Another thing for you: STOP EATING OUT. I made a hard and fast commitment to not eat anything that comes through the window of my car.

The bottom line here is that you must view this as a lifestyle change. It takes discipline. Don't overwhelm yourself, make your changes slow and organic and take the advice and professional expertise of people who are in the industry and who really can help you and care for your individual needs.
Make sure to talk to us on here and keep up with how things are going. Remember, Rome wasn't built overnight. It's going to take time, patience, effort and energy to get your body in shape, but you can do it. :thumbup:

AandW

11-16-2006, 08:17 AM

IMHO opinion the BEST thing for physical fitness is body weight calisthenics (think I spelled that right). I'm not a trainer but I did stay at a Holiday Inn Express last night. Seriously though mastering your own body weight will get you in the best shape of your life! Check out www.mattfurey.com

You have received a lot of advice. All of it is good. You just have to decide what is good for you. Most importantly, listen to your body. If you hurt or ache, then rest. Very important, rest between workouts. Working everyday like a madman will not get you anywhere. Your body needs to rest to build muscle. Yes, your heart is also a muscle.

Also, the link provided above for Matt Furey is definitely a great place to start. Many people says his book is a lot of crap and hype. However, as someone who has gone through 8 weeks of Navy boot camp and 13 weeks of Officer Candidate School, pushed by Marine DI's, I can tell you that "mastering your own body weight" will do you wonders. Drill instructors live by this crap(i.e. calesthenics). Matt Furey just gives different names to alot of good body weight excercises. Just ignore his hype.

God luck and NEVER be afraid to ask for help here or at the gym.

ouch

11-16-2006, 08:19 AM

I've had good results doing one rep with three million pounds. I also find adrenalin to be very helpful in hitting my target heart rate.

jduffy

11-16-2006, 08:25 AM

Here is a great book you can check out. I bought it and it's very sensible. Check out the reviews.

http://www.amazon.com/Getting-Stronger-Weight-Training-Sports/dp/0936070382/sr=8-2/qid=1163694067/ref=pd_bbs_sr_2/104-2635891-8952754?ie=UTF8&s=books

I lift weights on Monday, Wednesday, Friday and do cardio on Tuesday, Thursday, and Saturday. Sunday is a rest day and not to be overlooked. Your body actually gets stronger when it's resting, not when you're working out.

And at a club, find a trainer there who suits your personality. Beware of the crazy gung ho ones unless of course you are gung ho yourself! :biggrin:

wildman

11-16-2006, 08:34 AM

from reading your post first post i assumed that you wanted to bulk up - to build muscle and strength.

if you're on a bulk, its probably best to keep CV to a minimum because you will need all the nutrients and calories to build muscle and too much CV will negatively effect your muscle building. when you start on a 'cut' you could up the CV.

try doing 4 sets of squats and/or deadlifts and then measuring your heart rate.

19george

11-16-2006, 08:48 PM

Not being able to afford a trainer is not a big deal. I've personally never used a trainer, but I figured it can't hurt if you have the money.

Go to a bookstore and pick up a book that shows you how to do various exercises, and pick up a couple of magazines. I'll reiterate my suggestion for picking up Muscle & Fitness. Its a great mag that has info on all things related to working out.

Also if you feel weird working out with that guy, well, don't. Once you have the necessary info on how to do exercises just ask him to give you a spot every now and then, and ask him if your form is ok. Most people (unless they're those cheesy stuck-up gym rats - you know who I'm talking about) will be happy to give you a few pointers.

MJB

11-16-2006, 09:20 PM

I would be careful if you are really new to it and no trainer. First start slow, ignore the big heavy weights at the get go.

Start with 5 to 10 minutes cardio (get you HR up based on age) and an all body select track type work out--natuilius set, flex select track, cybex select track. At the very least the gym should have a guy help you pick out starting weight and set the seats so that you fit right. Do these machines for awhile to get the idea. Remember to exhale while pushing the weight up and inhale while allowing the weight down. Feel the full range of motion and control the whole movement up and down. Get the feel of what isolated muscle exercises feel like before you go to the free weights where you must control not just up and down but all the lateral movement as well. Do not overdo at the start. Slowly increase workout intensity to the point that the next day you know that you did something but don't try to make yourself too sore. Stretch after the workout.

Start SLOW and build up. Once maybe twice a week. If you overtrain, you will feel like hell. Fatigued--irritable--and you won't do yourself a damn bit of good. Better to underdo at the beginning than overdo.

rockmehard

11-16-2006, 09:25 PM

give me a sec to read it all

TimmyBoston

11-16-2006, 11:34 PM

lots of advice.give me a few to read am all.But TimmyBoston I would think youd be in the best shap with that Avvy of SUPERMAN!!!!:-()

Superman? That's a picture of me.

TimmyBoston

11-16-2006, 11:36 PM

If you're really looking to save money, don't go to the bookstore for a book, go to the library. :smile:

Also have you asked around at school, a coach or Phys Ed Teacher?

surfanimal

11-16-2006, 11:37 PM

If you're really looking to save money, don't go to the bookstore for a book, go to the library. :smile:

Also have you asked around at school, a coach or Phys Ed Teacher?

Forget the library, the internet is right here! :biggrin:

rtaylor61

11-17-2006, 12:01 AM

One other source you have is friends or family that may work out. Talk to them about getting started. One thing that is hard for many is to go to a gym and not be "lifting the max" amount of weight. When I work out, I use what is comfortable for the first set, then add just a bit more for the next two sets. First, you need to get started, then you need to begin to challenge yourself. What you don't need to do is over exert. I was in college the first time I did squats. Now, at that time, I was in decent shape, having hauled hay for a number of years, and capable of "squatting" a lot of weight. We finished the workout, and then headed off to dinner. Well, the cafeteria was on the third floor, and we were on the bottom floor. My legs were so weak, I skipped dinner.

Randy

TimmyBoston

11-17-2006, 12:20 AM

My legs were so weak, I skipped dinner.

Randy

Definately been there and it's not fun and what's worse is the pain is 10 times worse the next day. Definately start slow or you run a big risk of hurting yourself. In track season I started training immediately after football season ended, sometimes even running on a ice coated track having to wear my spikes to stay up. But come indoor season I would miss a lot of meets because I'd train too hard and my body wasn't ready and I'd have stress fractures in my ankles and those are no fun at all. :thumbdown :thumbdown :thumbdown

So work hard for your body, but protect your body as well.

TimmyBoston

11-17-2006, 03:15 AM

Forget the library, the internet is right here! :biggrin:

NEVER Insult the Library!!!!!!!!!!! :mad: :cursing: :biggrin:

JohnP

11-17-2006, 09:36 AM

Thought I would chip in on this one.
Just by JOINING and GOING to the gym you have done what is the hard part for most people. I also sympathize with your not being able to afford a trainer. They are great I'm sure, but I can't afford one either. Personal opinion? how did you get to know all of us? you talked, said things, asked questions. It is the same in almost every gym I've been in. If you're willing to listen to other people's opinions on how to do things, generally they will tell you. Talk to some of the people at your gym who you see getting results you would like to emulate. Often they will help you achieve the same. I've noticed that sometimes the biggest, most muscular, meanest looking guy in the gym is also the most down to earth and willing to help you get there yourself.
I also want to say that if you are considering martial arts training, GO FOR IT! it might be one of the more rewarding experiences in your life, IMHO. Shop around, often the ones that are the most expensive or glitzy are not the best. Personally I took just under 2 years of American Kenpo and maybe 6 months of Shaolin Kempo. Lots of fun, really nice people. Not to mention, most good martial arts studios' training, by its nature incorporates working out, and if you are a bit overweight, in a good studio it is almost impossible NOT to lose weight or at least become more fit.
Of course there are also results based workouts, like those used by the military or police, designed to make you good at a certain job, for instance in SAR school the entire workout was keyed to make me faster in the water and able to "successfully perform proper rescue and lifesaving procedures on a minimum of three survivors in a sea state of 5". Lots of pool sprints, etc. but they could care less if you look cut.
What you want out of it is up to you, but I think you'll do just fine asking someone at your gym.
Let us know how it goes.
John P.

ouch

11-17-2006, 09:56 AM

One thing you'll notice about working out is that it's addicting!

Even when you feel like crap beforehand, you feel great after a workout.

roughrider

11-17-2006, 10:57 AM

One thing you'll notice about working out is that it's addicting!

Even when you feel like crap beforehand, you feel great after a workout.

Very true.

rockmehard

11-17-2006, 11:35 PM

interman

11-18-2006, 08:00 AM

Go here:
http://forums.somethingawful.com/showthread.php?threadid=1955180
and here
http://forums.somethingawful.com/showthread.php?threadid=2123791

Those threads (and that forum section) will answer just about every question you might have about lifting, cardio and nutrition, and will put you on the right track using the 5x5 program with sensible amounts of cardio.

ouch

11-18-2006, 08:28 AM

ouch

11-18-2006, 08:29 AM

My favorite joke about weights-

I tried lifting weights. They're heavy!

interman

11-18-2006, 09:13 AM

Just keep this in mind about weights-

you're much more likely to hurt yourself on the first rep than the last. Pick a weight that you can lift in a slow and controlled manner for 8-12 reps. If you can't manage 8, it's too heavy. If you can handle 12, up the weight next time around.

Well, when you're for instance squatting something for 12 reps you're getting into endurance territory. In order to build muscle as quickly as possible I'd stay around 5, though of course this is being picky.

The most important thing I've learned about lifting in particular is to focus on compound lifts and ditch most isolation exercises beyond those for the abs.

Squats, benchpresses and deadlifts will get you a loooooong way if done properly, and with enough rest.

ouch

11-18-2006, 09:30 AM

Well, when you're for instance squatting something for 12 reps you're getting into endurance territory. In order to build muscle as quickly as possible I'd stay around 5, though of course this is being picky.

The most important thing I've learned about lifting in particular is to focus on compound lifts and ditch most isolation exercises beyond those for the abs.

Squats, benchpresses and deadlifts will get you a loooooong way if done properly, and with enough rest.

I have to disagree. I beginner will not be able to learn proper form if he's using a weight that he can only handle for a maximum of five reps, and he'll be very likely to hurt himself in the first one or two.
I do agree about the compound lifts- you can build more mass by concentrating on the "big" lifts. Isolation is for folks who have already reached sticking points. The biceps machine always seems to be the busiest, but you're better off taking care of the major muscle groups first.

I think one of the best machines ever invented was the "Gravitron". Dips and chins are two of the best all around exercises, and the partial assist allows everyone to benefit from the motion, particularly women and those who can't manage the exercise on their own.

wildman

11-18-2006, 09:40 AM

Squats, benchpresses and deadlifts will get you a loooooong way if done properly, and with enough rest.

good man!

ouch

11-18-2006, 10:38 AM

good man!

Squats are the single most productive exercise. They're brutal, and perhaps the most dangerous, but boy do they work.

TimmyBoston

11-19-2006, 02:55 AM

Hey i talked to the kid we are starting monday.He has a great plan and knows his stuff ( I hope!!! lol) But thats out of the way.Iam going to look around but I dont know what type of martial arts is right for me.This might sound wrong but I want to learn to fight.I want to learn to be able to step up to someone and know I will come out on top.Its not like i want to walk around looking for fights just in my school they present themselves alot and when you back down well you guys know how it is to be in high school!

What do you all recomend.

Cheers!

Rock,
I don't know if I agree with where you're coming from. I received a black belt when I was 13, not I haven't practiced martial arts in 10 years so I'm not up on most of the current programs, I practiced Okinawan styles and enjoyed them very much.
But learning martial arts, really isn't about fighting. It's about training your body and mind. If you tell your sensei that want to walk up to someone, fight and know you'll come out on top. He may not even train you.
If you just want to learn how to fight, take boxing or kickboxing. Don't bother with martial arts. Also with martial arts it will take you years to master the advanced techniques. Also you can never learn enough to know you'll come out on top. There will always be someone tougher than you.
When it comes to fights in school you may not realize it now, the best thing to do is back down. In the long run you'll learn that getting suspended or expelled just to prove a point. Always try not to fight, anyone will tell you, only fight if you absolutely have to.

TimmyBoston

11-19-2006, 02:57 AM

Squats are the single most productive exercise. They're brutal, and perhaps the most dangerous, but boy do they work.

I always preferred Clean and Jerks over squats. But they are just as brutal and potentially dangerous.

MJB

11-19-2006, 04:53 AM

Please be careful--you are getting described good exercises IF DONE CORRECTLY--but the motion is not ingrained into you brain yet. If you are using a gym, start with the select track equipment which to some extent patterns the motion and directs the proper range of motion. Just some gym rat may know what he is doing but may not be trained to watch your form and set your weights properly.

After you get the feel of what the motion is supposed to be like--then you can go from select track to free weight. I would do that by integrating the workout with some select track and some free weights. Free weights have slear advantages but you will be much more prone to injury and poor form with them especially at the outset.

I would not start with squats, dead lifts, and free weight bench press until you get the feel of the potions and keeping you back properly aligned first.

ouch

11-19-2006, 06:34 AM

I always preferred Clean and Jerks over squats. But they are just as brutal and potentially dangerous.

Very true, but still not as dangerous as the snatch. (No smarmy comments, please.:rolleyes: )

moses

11-19-2006, 08:20 PM

I think one of the best machines ever invented was the "Gravitron". Dips and chins are two of the best all around exercises, and the partial assist allows everyone to benefit from the motion, particularly women and those who can't manage the exercise on their own.

I definitely agree. Although I don't really know much about this stuff, and and kinda out of shape right now. I did take the lifting class in college.... The TA just said assisting body weight exercises were for wimps, and strongly discouraged them. But then, he carried his papers to class in a Britney Spears folder, so....

Later, at law school, I used one of these machines regularly, and had better results than I ever had with anything else. Good machine.

-Mo

TimmyBoston

11-20-2006, 12:58 AM

I definitely agree. Although I don't really know much about this stuff, and and kinda out of shape right now. I did take the lifting class in college.... The TA just said assisting body weight exercises were for wimps, and strongly discouraged them. But then, he carried his papers to class in a Britney Spears folder, so....

Later, at law school, I used one of these machines regularly, and had better results than I ever had with anything else. Good machine.

-Mo

In my experience I have seen both very good arguments for and against weight assisted machines and people who have used both with excellent results. I think both you and very immature TA have points.

SRock

11-01-2008, 01:48 AM

NEVER Insult the Library!!!!!!!!!!! :mad: :cursing: :biggrin:

I concur, not that this helps the thread starter. The internet while great is also eeeevvvilll :lol: Like wet shaving, the library (the old way) can't be beat!

lambo69

11-01-2008, 02:54 AM

Iam a personal trainer trainer so if anyone has any questions then ask away.....

OldSaw

11-01-2008, 10:50 PM

Why was this thread resurrected? I hope after two years the OP got this figured out.

Boyextraordinare

12-27-2008, 01:42 AM

Simply put, bodybuilding comprises two components:

Bulking
Cutting

In order to gain muscle mass you need to eat at a calorie surplus in conjunction with lifting weights. You need, in other words, to consume more calories than your body burns on its own and with the help of your daily doings.

So rule number one: eat more than you're accostomed to; or eat in such a way that if you didn't do anything differently, you'd gain weight.

Once you start lifting these excess calories go toward the building of muscle from lifting. Lifting puts strain on your muscles, tearing them apart, and the extra calories you consume, circa forty percent of which should be protein from animal sources, help rebuild the muscle tissues you've torn, and once they're rebuilt they're rebuilt bigger, so be equipped to handle to stress they're sensing you're putting on them.

That's why it's imperative to add more weight each week.

Unless you're using steroids you can only work one hit muscles groups once a week, as they need time to rebuild.

Cutting:

Inevitably when you're bulking you're going to put on body fat.

This ruins your definition.

To combat this, you need to drop your calories considerably, focusing mostly on consuming protein, while still lifting.

This is the hard part of the process. It's a tough diet.

That said, I'm all about being shredded, not bulked. So I do a quick bulking session, during which I eat junk food because I have a fast metabolism, then cut like crazy.

Here I am currently, getting cut:

http://photos-g.ak.fbcdn.net/photos-ak-sf2p/v338/250/93/903358/n903358_40668750_4745.jpg

All body shaving is done with a Merkur LH btw, blades varying ;)

Wisdom

12-27-2008, 08:22 AM

Get a partner.. it helps immensely with motivation and commitment.

I used to box and would train for hours a day, every day.. for what it's worth, my five day workout was as follows - Reps follow the exercise.. I pyramid weights upward:

Monday (Chest):
Bench Press
10 - 8 - 5 - 5 - 5 - 3 - 2 - 1
Cable Crossovers
6 - 6 - 6 - 6
Incline Press
6 - 6 - 6 - 6
Flys
6 - 6 - 6 - 6

Tuesday (Shrugs / Biceps):
Shrugs
8 - 8 - 8 - 8
Preacher Curls
10 - 8 - 5 - 5 - 5 - 3 - 2 - 1
Isolation Curls
6 - 6 - 6 - 6
Hammer Curls
6 - 6 - 6 - 6

Wednesday (Legs):
Squats
10 - 8 - 5 - 5 - 5 - 3 - 2 - 1
Leg Press
6 - 6 - 6 - 6
Calf Raises
15 - 15 - 8 - 8
Kickbacks
6 - 6 - 6
Leg Extensions
6 - 6- 6
Leg Curls
6 - 6 - 6

Thursday (Shoulders / Triceps):
Handstand Pushups
10 - 8 - 8 - 8
Military Press
8 - 5 - 5 - 5
Lateral Arm Raises (Cables)
6 - 6 - 6 - 6
Lateral Arm Raises (Dumbbells)
6 - 6 - 6 - 6
Tricep Pressdowns
8 - 6 - 6 - 6
Dips (Use Dip Belt to add Weight or Grip Dumbbell Between Feet)
15 - 10 - 8 - 8 - 8
Tricep Extension (Low Cable, Pulling Across the body)
6 - 6 - 6 - 6

Friday (Back)
Pullups (Use Dip Belt to add Weight or Grip Dumbbell Between Feet)
15 - 10 - 8
Lat Pulldown
10 - 8 - 5 - 5 - 5 - 3 - 2 - 1
Upright Rows
6 - 6 - 6 - 6

After each workout, I'd do the following:
Shadowbox (3 min - 1 min rest)
Heavy Bag (3 min - 1 min rest)
Jumprope (3 min - 1 min rest)
Speedbag (3 min - 1 min rest)
- Repeat 3-4 times
Run, swim, or cycle
-\Visdom

rockmehard

12-27-2008, 06:44 PM

this thread is so ollllddd....My dudes I have transformed my body like no other lol..Im very knowledge when it comes to lifting and it has paid off..

Semi-Constant Gardener

12-29-2008, 06:16 AM

I think one of the common themes emerging here is to invest in a qualified and preferably credentialed personal trainer. If you have any history of medical problems -- any history at all -- first get clearance to exercise from your physician. If you are over 40, get clearance from your physician.
Beware of anyone advertising quick results, or who advises any sort of fad diet. As others have mentioned, you need to be safe when you exercise and maintain proper form at all times -- for every rep. If you find yourself straining and losing form, then it is time for a rest. If you are using free weights, keep them under control at all times.
Don't be afraid to ask questions, but keep in mind that most people's advice is based solely on their own personal experience which may or may not have any bearing on safe and effective exercise.
You should think about what sort of goals you want to achieve. Increased cardiovascular endurance, increased strenght, increased muscle mass -- some combination of all of these -- since a competent trainer will then be able to develop a customized program for you. The trainer should baseline your current strength and aerobic capacity. Use your common sense. You should not be extremely sore after a work out. A little soreness is to be expected, but if you are in pain, then you went to hard. Best of luck to you.

professorchaos

12-29-2008, 11:19 AM

Squats are the single most productive exercise. They're brutal, and perhaps the most dangerous, but boy do they work.

If you aren't doing squats, you aren't working out. Deadlifts, power cleans and clean & presses can all be brutal and help build explosive power. But nothing comes close to doing squats until you are nauseous.

expatCanuck

12-29-2008, 11:30 AM

If you aren't doing squats, you aren't working out. ...Bullfeathers!!!!
Since rupturing a disc three years ago, you won't ever find me doing squats.
But I sho nuff work out.

Sticky

12-29-2008, 04:20 PM

You already know how to get in shape, if you've ever been through basic training in military service. Your own body weight as resistance works great. You need very little equipment.

DunEdinRanger

12-29-2008, 05:02 PM

Use the following 24 minute routine adjusting your speed and/or resistance to get your heart rate to the following levels for one minute each:

<135
<135

135
145
155
165

135
145
155
165

135
145
155
165

135
145
155
155
172

<135
<120

While that is good advice, it presupposes that everyone's max heart rate is within "normal ranges"

I would suggest, if you can find it John L Parker's Heart Rate Monitor Training for the Compleat Idiot. You should first get an idea of your resting heart rate, and then, since it appears you haven't worked out in a while, under supervision - either medical, or a sports professional, have your max heart rate measured.

You now have a baseline from which to proceed. If your max HR is 165, you are never going to hit 172.

Boyextraordinare

12-30-2008, 03:58 AM

With all due respect there is an absolute glut of misinformation here.

Firstly, there's no point in talking about specific training programs as what occurs in the gym is the most flexible part of body building.

Your job is to eat heartily - to eat at a calorie surplus with an emphasis on protein, say 50/30/20 (protein/carb/fat), while others advocate 40/40/20. Not a significant difference. Concentrate on eating more than that to which you're accustomed.

Secondly, in the gym your job is to put sufficient strain on your muscles that they tear.

That's why you ony work out one group of muscles per week. Because, unless you're using steroids, it takes that long for the muscles to rebuild themselves - provided that you feed and rest them in the interim.

It's a very simple, scientific process. Break muscles, rebuild them. Add more weight and your muscles will be forced to grow to accomodate the increased strain. Eat, eat, eat & rest, rest, rest. If you're unable to, say, bench more a week following the last time you benched, you've achieved no gains.

Muscle mass is put outside of the gym, not in.

Zach V.

12-30-2008, 06:34 AM

The most important thing I've learned about lifting in particular is to focus on compound lifts and ditch most isolation exercises beyond those for the abs.

Squats, benchpresses and deadlifts will get you a loooooong way if done properly, and with enough rest.

Pretty solid advice. You only need a handful of basic movements.

I'd include some type of row also, and also some light external rotation work for the cuffs.

Never too early to start protecting the shoulders.

rockmehard

01-02-2009, 03:15 PM

lol guys how do I post pics? I wanna show you all something

rockmehard

01-02-2009, 03:18 PM

March 31, 2008
http://photos-f.ak.fbcdn.net/photos-ak-sf2p/v195/40/76/763529539/n763529539_758573_7716.jpg
DEC 29 2008
http://photos-a.ak.fbcdn.net/photos-ak-sf2p/v653/40/76/763529539/n763529539_1837232_8674.jpg

I now want to start cutting the BF away to get shredded.Im currently 185 ish but to me weight is a number.Its how I look in a mirror and T-shirts.Being short sucks though.Im big but the bigger I get the more BOX like I get..So time to get cut and get some abs and shredded back.

rockmehard

01-02-2009, 03:28 PM

Wow...I'm looking at the pics and I'm taken back by the progress I have made...yay

ada8356

01-07-2009, 12:01 PM

:lol:

it is hilarious how many years you've been able to troll here.

well done sir.

rockmehard

01-09-2009, 08:54 PM

Its hilarious how retarded you still are for thinking I'm a troll..

Btw Im being sarcastic if your cant put the pieces of the puzzle together.

ambrose

01-09-2009, 10:28 PM

Actually, your best bet would be to do a total body workout 3 days a week for 2-3 months to let your body acclimate to cardio/weights/etc, on the days you dont lift weights do cardio. I'm headed to the gym right now, so when I get back, I'll post a workout for you to try out. Also, don't forget that nutrition is KEY in all of this. You can workout harder than any pro athlete in the world, but if you eat like a pig, and put nothing but garbage bag after garbage bag of food, your results won't even be half as good as they would be if you were eating right.

I agree 100%, Ive been working out at the gym for the past 2 yrs and this is some very sound advice.

ada8356

01-10-2009, 03:26 PM

Its hilarious how retarded you still are for thinking I'm a troll..

Btw Im being sarcastic if your cant put the pieces of the puzzle together.

Well your posts have certainly become more coherent with time... maybe you've just grown up some.:wink:

Chaserx911

01-10-2009, 07:12 PM

Have you tried HIIT cardio? You also should check out some of Charles Poliquin's articles. Especially the ones on Lactic Acid training. Those are extremely challenging so depending on your diet and effort you may actually see muscle gain with fat loss.

rockmehard

01-10-2009, 09:30 PM

Lol guys thanks for the post but I got working down to a lock.lol.....Only thing lagging truthfully is my chest and prob arms a bit...I dont think I'm eating close to enough but idk.Im trying to see if maybe I should get MICRO with my workouts and start logging stuff down and trying programs and such..But I dont want to.

rockmehard

01-10-2009, 09:31 PM

Well your posts have certainly become more coherent with time... maybe you've just grown up some.:wink:

No he hasn't.

Watch your language.

scottydoint

01-10-2009, 09:40 PM

rockmehard

01-10-2009, 09:42 PM

Horrible genetic's.. I dont know how to make them grow..Trap on the back are coming in perfect.Its peak I cant get

rockmehard

01-10-2009, 10:11 PM

No he hasn't.

Watch your language.

:rolleyes:

Artytheparty90

01-10-2009, 10:53 PM

Do you take supplements??

rockmehard

01-12-2009, 06:37 PM

yup..I supplement properly

Artytheparty90

01-14-2009, 10:22 PM

yup..I supplement properly

While I'm not exactly sure what that means, I'd suggest nitric oxide (not sure about the health side affects, but I don't think it's bad for you in limited quantities). That'll get you shredded. Also, do not confuse this with nitrOUS oxide which is laughing gas... I'd hate to see someone try and work out while on laughing gas.

blary54

01-14-2009, 10:55 PM

My workout:
Mon: Chest and arms
Tues: Back Shoulders
Wed: Legs
Thurs: Off
Fri: Chest and arms. (different exercises thans monday)
Sat: Back/shoulders (different excercises than tuesday)
Sun: Off (or Legs if I feel like it)

*also I find this an odd place to post this thread. I went in here to read about hair care and lotions...

rockmehard

01-16-2009, 01:27 PM

While I'm not exactly sure what that means, I'd suggest nitric oxide (not sure about the health side affects, but I don't think it's bad for you in limited quantities). That'll get you shredded. Also, do not confuse this with nitrOUS oxide which is laughing gas... I'd hate to see someone try and work out while on laughing gas.

Thanks.Proper means

I drink my shakes on time..They balance out ect ect..

I drink my pre-workout supplements as well.Those "NO" products you are talking about.During workout I drink BCAA to keep me in the gym then post workout as well as through the day I drink some shakes to keep me full...Thanks for the input

saegoose

01-16-2009, 01:34 PM

I would highly recommend you buy Chad Waterbury's book, Huge in a Hurry. You can pick it up on Amazon.com for less than $17:

http://www.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/1605299340/ref=sr_1_12?ie=UTF8&s=books&qid=1232141445&sr=8-12

You should also check out the forums at www.t-nation.com

saegoose

01-17-2009, 08:56 AM

"Squats are the single most productive exercise. They're brutal, and perhaps the most dangerous, but boy do they work. "

-Deadlifts are far more brutual and nauseating.

If your arms are lacking, start adding chins and pull-ups. Curls are a waste of time, since so little weight is being moved. Chins can be tough at first, but you'll be doing weighted chins in no time. Before ever thinking about cutting based on your pic, you def. need to slap on some more muscle. You'll lose some muscle when you ramp down the calories, so you need to account for that muscle loss.

The poster who mentioned Polinquin definitely is in the "know". Run from anyone who tries to give strict bodybuilding types of advice. Functional strength will make you look and perform better.

saegoose

01-17-2009, 09:50 AM

Another thought - Establish strength goals. Maybe at 185 lbs you could strive to deadlift over 400 lbs, bench near 300, and squat at least three wheels.

Scrape Em Off

01-17-2009, 03:18 PM

I skimmed through most of the advice you have been getting so far and it has been pretty good. I have a few suggestions:

Advice from trainers,gym rats, and friends can be very helpful but you can also get a lot of bad advice which could lead to poor results, discouragement or injury. Whatever you get for advice, I would suggest giving it a reality check. If you are just starting out, you should not need anything crazy or extreme. Once you build some experience and a foundation of knoledge, you will be able to branch out quickly.

I have worked out for just short of 20 years at various gyms. My goal has always been maintaining a good general fitness level. I was far from a body builder but my workouts were typically some variation of that workout. A few years back I rethought my whole approach to focus on functional fitness. Basically, i excercise in a way that builds strength, endurance, and power that is more "functional" to everyday life. The aesthetics will follow suit. A book that was helpful with this approach is "Power Training" by Robert Dos Remedios. My only complaint is the author was a little to dismissive of cardio work.

Focus on nutrition and sleep as much as the workout.

Someone suggested this site earlier http://www.exrx.net/Lists/PowerExercises.html This site is very good. Another good site is http://www.crossfit.com/cf-info/excercise.html

Last, identify your goals and be patient reaching them.

Good Luck :smile:

SRock

01-17-2009, 04:57 PM

Run from anyone who tries to give strict bodybuilding types of advice. Functional strength will make you look and perform better.

This is some of the best advice on this thread.

As I mentioned in my original post in this thread when I was younger my goal was simply to be bigger. Well it worked. I got jacked. At one time I was nearly 180lbs with a 28" waist. Keep in mind I am only 5'6" tall so 180 and 2-4% Body Fat is huge. I looked like I was ready to get my pro card (anyone heard of Lee Priest) and all of my friends tried to encourage it.

Then as the years went on I got married, had a couple of kids, got lazy and ballooned up to 214lbs with a 36" waist. Again, that’s huge for a guy who is 5'6" tall but not huge in a good way. I have worked out on and off throughout my military career/life and every time I approached it like I was bodybuilding. In 2003 I cut the fat and got back down to 165lbs. At 165 I had a 325lb bench press. While that is extremely impressive to the younger crowd all it did for me was further bind up my upper body. Not to mention I had absolutely zero cardio. I used to boast to my friends, what do I need to run for? I could beat the crap out of anyone who wanted to throw down.

Well five years later, high cholesterol and again a 36" waist I came to my senses. Bodybuilding is for bodybuilders not average Joes. I shoot for functional strength, cardio and overall heart health now. I've been running 4-6 days a week since last August. I've lost 24lbs, gone down two uniform jacket sizes and one pants size. I've taken nearly 4" off of my waist. To be honest I feel better now than I ever did when I was trying to compete with the Incredible Hulk for best double biceps pose.

Naturally after all of those years of lifting heavy, I still have a large chest and large arms, though not as large or as cut as they were back then. I have no doubt that I can still bench 250+ but that isn't even on the radar anymore.

My goals now are about being fit, maintaining standards for my fitness test and being healthy all around. What good is the ability to carry a house on your back if you've neglected your heart so much you are dead at 40?