Stylemaster Posted January 7, 2004 Report Share Posted January 7, 2004 hey. just started goin to teh gym this morning actually. trying to get back into the swing of things but i think i was a little over zelous to get going. my arms are beat like a limp dick right now lol not the bedst way to do things. anyway im 16 just wonderin if any of the senior guys on the boards here are into lifting might offer a hand. mabye a traning schedule or something. websites with good training plans whatever. some places for good meals too would be nice! anyway ttyl guys Quote Link to comment Share on other sites More sharing options...
evil Posted January 7, 2004 Report Share Posted January 7, 2004 stan its your calling !! Quote Link to comment Share on other sites More sharing options...
Big Blue Posted January 7, 2004 Report Share Posted January 7, 2004 I used to workout all the time, i was a member of a pretty cool board also, i just got burned out. If you stick with it this part of your life will have the most muscle growth potential. Quote Link to comment Share on other sites More sharing options...
boonman Posted January 7, 2004 Report Share Posted January 7, 2004 Stan Stan, he's the man, if he can't do it, than screw it!!!! Quote Link to comment Share on other sites More sharing options...
locogato11283 Posted January 7, 2004 Report Share Posted January 7, 2004 i just started goin again. i dont even bother in the summer, because i end up workin sun up till sun down. but i just started going since its cold out andthere isnt shit to do. most gyms have workout plans i thought. i know our college fitness center does. you mgiht try that. Quote Link to comment Share on other sites More sharing options...
Cotton eyed Joe Posted January 7, 2004 Report Share Posted January 7, 2004 I workout at least 4 times per week. I break up by workouts by bodypart. First day is leg day. I hate it, so its first. Deadlifts, both stiffleg and traditional (sometimes both on the same day) leg presses, leg extentions, leg curls. I do as many as I can, then I push for 2-3 more reps. Those extra reps will knock you on your ass, but you will know you did something the next day. Chest day is next. Warm up with dumbell flys or something, then I either free weight bench or use a machine. Either way just get a nice full contraction, and dont let your arms go down too far. I don't touch the bar to my chest, I let my arms make a 90deg bend, and thats about it. Maybe a little further, but its bad on the rotators. I'll also do some front delt excersise like front raises. You hold a dumbell in your hand line you are going to curl it, except you keep your arm stiff, and raise it up to about eye level. I also do military presses while I working chest. Throw some dips or cable cross overs in there every now and again. Back day follows. I do seated rows, pulldowns, sometimes I do unilateral rows with dumbells. I also do trap shrugs and some rear delt movements. One I like is I grab an EZ Bar, hold it in my hands, palms up, and I bring my hands to just above my waist line. You'll feel that in your traps. This is sometimes my last day, Biceps, Tripceps, and I finish out my medial delts. Basically I curl pronated, supinated and hammer style. Just kind of do what I feel since they have been hammered by back day. Same with triceps. Theres really only one movement you can do for biceps or tricepts. Flex the muscle with some weight on it. Curls and extensions. I also work abs every other day and calfs on back day. And lately I've just started doing 30minutes of cardio before each workout, even on leg day. I'm sure there are somethings I forgot, but basically thats my workout schedule, and I don't always do all the excersises listed. Most of the time I choose 2-3, and if I feel like I can do a little more, I'll do one more. In body building sometimes less is more on the reps, weight and number of sets. I will also go in 2-3 week cycles now of 4-6 reps (heavy weight) 10-12 reps (medium weight) and then 18-20 reps (light weight) Honestly the 2 weeks of 18-20 reps kicks my ass. Its funny to see too. I'll be curling 30 or 35 lb dumbells and be exhausted, and some girl is next to me curling 25's. Or benching 135lbs or less for 20 reps. Quote Link to comment Share on other sites More sharing options...
boonman Posted January 7, 2004 Report Share Posted January 7, 2004 I'm gonna go home now.... Quote Link to comment Share on other sites More sharing options...
lincster Posted January 7, 2004 Report Share Posted January 7, 2004 I don't but my bro does. He is ranked 2nd in the Nation right now for Super Heavy Weights in Powerlifting. His wife is ranked also I think. She was on the Olympic Team a few years ago. Pretty impressive. Quote Link to comment Share on other sites More sharing options...
patrolman808 Posted January 7, 2004 Report Share Posted January 7, 2004 I just started back this week too. I split my week up like this: Back/Bi's/calfs on Mon and Wed; Chest/Tri's/upper legs on Tues and Thurs, and abs + whatever I feel like hitting a little more on Fri. I go 1 warm-up set for everything, then about 80-85% max for 7-8 reps, adding about 5 lbs each set. For example, on decline, I'd start the first heavy set with 295, then 305, then 315 for the last set. Use a Smith Machine if you don't have a spotter with you. I use one for my bench,decline,squat, and shoulder press. I'm starting a bulking cycle, so I eat everything that isn't moving. Eat at least 1 gram of protein per lb. of bodyweight to build muscle, or 1.5 grams/lb if you can. Protein shakes are a good way to get extra protein in during the day. Drink one first thing in the morning. Your muscles have been repairing themselves all night, and the need the extra protein in the morning as soon as you can get it to them. Eat lots of carbs in the morning too. Creatine has helped me personally. Just lift heavy for 7-8 reps/set, work the muscles to failure-when you can't lift the weight anymore, and eat lots of protein. Quote Link to comment Share on other sites More sharing options...
Big Blue Posted January 7, 2004 Report Share Posted January 7, 2004 here are a couple of cool weight lifting boards, good info www.fitnessgeared.com and www.massmonsterz.com im a member at both just havent been there in a while. Quote Link to comment Share on other sites More sharing options...
dj_diablo54 Posted January 7, 2004 Report Share Posted January 7, 2004 I Lift 4 day's a week with about 6 days of cardio I split up my workout between body parts So far this has worked very well for me but going to switch it up here in the next week. After lifting a while i felt i would control the bike much better when i was ridding. Good Luck week 1 Monday=Chest, Bi's Abs Tuesday=Back, Tries Wensday=Off Abs Thursday=SHoulders,Legs Friday= Chest Bi's Abs The program can week2 Monday=Back, Tri's abs Tuesday=Shoulders, Legs Wensday=OFF abs ahursday=Chest, Bi's Friday=Back tri's abs Week 3 Monday=shoulders, legs Tuesday=Chest, Bi's Wensday= off Thursday=Back, Tri's Friday=shoulders, legs Quote Link to comment Share on other sites More sharing options...
fixitrod Posted January 7, 2004 Report Share Posted January 7, 2004 I do lots of reps .... 12oz style. I've even tried the 16oz and 24oz style. You have to do those really fast .... or it'll get warm. I went to the gym 5 days a week for 1 1/2yr and didn't have much luck. When the weather was good, I rode there and bad on a bicycle pretty hard, 2.5 miles in 8 1/2 min each way. I ran while I was there 2-3 times a week 2 miles.. sometimes more... then I'd lift. 20-30 reps of everything I did. I started lifting heavy and up to 8 reps. Just made me look puffy because I had to much fat. I tried the lots of rep stuff helped a little then hit a flat spot. Kind of hard to stay motivated. I'm reading this post and watching it too. I'd like to have my motivation started again. Quote Link to comment Share on other sites More sharing options...
jstaguy24 Posted January 7, 2004 Report Share Posted January 7, 2004 If your just beginning pick up a Body For Life book by Bill Phillips. Very easy to follow and you will get great results fast. When I first started lifting a few years ago I lost 13 lbs of fat and added 11 lbs of muscle my first month on that program. After you lift for a while you will want to change and isolate muscle groups more then this program does but for a beginner I think it is perfect Quote Link to comment Share on other sites More sharing options...
Nightrider Posted January 7, 2004 Report Share Posted January 7, 2004 The best advice I can give you is stick with it,look forward to your workouts and eat well balanced meals 5-7 times a day.(Smaller portions more often)Eat alot of wheat based breads,rices,pastas. This is yor best years to make a foundation for the rest of your life.Your muscles will regenerate faster in your younger years.Always allow enough rest for your muscles,they let you know when its time. Scheduels are no good,because if you over exert yourself you may need an extra day to rest it.Make your own scheduel as your body will tell you whats rested. DON'T EXPECT large gains in muscle size,this is where alot of people get dissapointed.It takes years of muscle training to get the most desired results.So stick with it,in time you will get good results. If your serious about musclegain then get into your workouts.The more focused you are the more beneficial it will be to your muscles. Quote Link to comment Share on other sites More sharing options...
flea49 Posted January 7, 2004 Report Share Posted January 7, 2004 I have been lifting for about 5 years,IN the summer i diet down to 150 in the winter i gain to 180,The main thing about lifting is what you want to look like and how strong,right now i walk on a tread mill 3 days a week 5 miles on saturday i box the bag for about 1 hour non stop do at least 30 good slow crunches every night,I work on a smith machine you can do any thing you want to do on them,when i lift i lift incline and military press,butterfly machine and i have a bicep&tricep machine,it is addicting,i love it and i am 50.I weight 180 pounds right now and can lift double my weight at any thing,flat bench,squat dead lift,and if you want to get strong you must lift heavy and there is a supplement called cellteck,it is creatine it is a must,when i am taking i can bench press 385.not bad for a old man Quote Link to comment Share on other sites More sharing options...
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