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The Buddha
02-27-2009, 12:09 AM
So I bought a set of dumbbells today. I don't really know what to do with them, though. :-)

I've been doing some studying. I want to focus on upper-body strength, mostly. But this is the exercises I think I'm gonna do.

Bench Presses
Bent-over rows
Shoulder Presses
Lat pullovers (laying on your back, dumbbells over your head)
Upright rows
Squats
Maybe arms (though the core exercises should take care of them)

But what I DON'T know is how often to work out and when. Can I do this whole workout in one day? Like with circuit training? or should I do a conventional routine and split it up into two days?

It seems silly to only do four exercises in one day, you know. I just don't know crap about this stuff.

Pablo
02-27-2009, 12:10 AM
Do eleventy-hundred of all of them, twice a day.

Swear to God, you'll get ripped.

The Buddha
02-27-2009, 12:12 AM
Do eleventy-hundred of all of them, twice a day.

Swear to God, you'll get ripped.

I was thinking 3x12 or 4x12. I don't want to be big at all. I want to have really low bodyweight, and just enough muscle to make my low bodyfat look good and not like I'm anorexic.

KC Jones
02-27-2009, 12:13 AM
What's your goal?

BIG DADDY is one of several workout buffs around here that could give you really good advice. I try to rest a muscle group at least 3 days before working out again. Usually I do 1 day legs/core:1 day cardio:1 day upper body:1 day cardio and repeat.

Simply Red
02-27-2009, 12:14 AM
kick-ball?

The Buddha
02-27-2009, 12:15 AM
kick-ball?

Touche...salesman.

Count Alex's Wins
02-27-2009, 12:21 AM
Full-body workout 3x a week.

http://www.builtforshow.com/

BWillie
02-27-2009, 02:47 AM
Full-body workout 3x a week.

http://www.builtforshow.com/

I've never heard of this guy, what does his workout regime entail and advise? I'm curious.

Count Alex's Wins
02-27-2009, 02:56 AM
3x a week total body workouts, that's what.

He also has some chapters on nutrition etc.

Great book.

'Hamas' Jenkins
02-27-2009, 03:33 AM
I would recommend that you browse exrx.net for visual training on proper range of motion in your given exercises, as well as peer-reviewed articles on various training techniques and faux-pas.

For workouts you can consult a place like t-nation.

Stay away from anyone who advertises a one-size-fits-all solution. They are charlatans. You should constantly be switching up your routine in order to avoid acclimation. Never do the same routine for more than 8 weeks.

Valiant
02-27-2009, 03:41 AM
So I bought a set of dumbbells today. I don't really know what to do with them, though. :-)

I've been doing some studying. I want to focus on upper-body strength, mostly. But this is the exercises I think I'm gonna do.

Bench Presses
Bent-over rows
Shoulder Presses
Lat pullovers (laying on your back, dumbbells over your head)
Upright rows
Squats
Maybe arms (though the core exercises should take care of them)

But what I DON'T know is how often to work out and when. Can I do this whole workout in one day? Like with circuit training? or should I do a conventional routine and split it up into two days?

It seems silly to only do four exercises in one day, you know. I just don't know crap about this stuff.

Go buy one or two muscle/mens health magazines with different areas you want to work on.. You will get better info and pictures to go along with it..

Fritz88
02-27-2009, 05:13 AM
Split it over your week. Make sure you stick to it. Slowly but surely is better than something quick that can go away when your burst or interest is gone.

Good luck.

jidar
02-27-2009, 07:43 AM
buy a wolf shirt

Fairplay
02-27-2009, 07:56 AM
...............
http://goodbyehostess.ytmnd.com/

philfree
02-27-2009, 07:56 AM
Don't forget to breath.


PhilFree:arrow:

Brock
02-27-2009, 08:43 AM
What I do is upper body one day, legs the next day and the third day off.

runnercyclist
02-27-2009, 08:57 AM
Run and/or Cycle every other day. Lift every other day. Rest two days a week. Eat right. Don't smoke. Drink sensibly or at least limit your benders to once in a great while.

My $.02

Good luck.

the Talking Can
02-27-2009, 09:15 AM
i started from scratch 6 months ago after years of doing nothing....start with body weight exercises...you don't need to throw around a bunch of weights if you can't do pushups and pullups with proper form....

but dumbells are great because they force you to use more muscles to stabilize the weight and they allow you to correct for strength imbalances on the left/right sides of your body

I use an Escalating Density Training method at home and love it. Efficient and focused. 40mins to an hour per workout. You do two exercises - usually a push and a pull - with minimal rest between sets (10-30 secs) for 15-20 minutes. You do low rep sets to focus on form and quality. You'll do 2-4 of these 15 min sets per session depending on your own program/progress.

I find it perfect for a busy schedule and a home routine. And it allows you a structure which is easy to vary - in terms of weight and type of exercise - once you progress.


EDT Loading Parameters (http://www.t-nation.com/free_online_article/sports_body_training_performance/compound_edt)

In resistance training, whenever you’re talking about sets and reps, rest periods, and so on, you’re talking about loading parameters.

• Biomechanics: EDT is based on the concept of doing progressively more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) are consistent on every workout. If you perform strict curl form on one workout and loose form the next, you aren’t really doing more work (the arms at least!)

• Each workout consists of 2 PR Zones of 15-minute duration each, separated by a short (5-minute) rest period. In each PR Zone, you’ll perform two exercises, for a total of 4 exercises per session.

• In each PR Zone, you’ll perform these two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

• Load: After warming up with the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates. As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 pounds or 5 percent more weight (whichever is less) and start over.

BigCatDaddy
02-27-2009, 09:34 AM
Sale the dumbbells and join a gym. Then you can get a real workout in and get huge and be a bad mutha %&$&$!

Brock
02-27-2009, 09:36 AM
Gyms are usually a ripoff.

the Talking Can
02-27-2009, 09:48 AM
gym = waste of money unless you are committed...

BigCatDaddy
02-27-2009, 09:51 AM
Gyms are usually a ripoff.

How so?

BigCatDaddy
02-27-2009, 09:51 AM
gym = waste of money unless you are committed...

So are purchasing dumbbells.

Brock
02-27-2009, 09:56 AM
So are purchasing dumbbells.

Dumbells don't suck 30-60 dollars out of your checking account every month.

BigCatDaddy
02-27-2009, 09:57 AM
Dumbells don't suck 30-60 dollars out of your checking account every month.

I pay $30. No contracts. Haven't missed a month in over 6 years, so to me it's worth it, but I agree with you, about the 1 year contract type gyms. Especially for someone just starting out.

the Talking Can
02-27-2009, 09:59 AM
So are purchasing dumbbells.

not really, it's the cheapest way...

Brock
02-27-2009, 10:02 AM
I pay $30. No contracts. Haven't missed a month in over 6 years, so to me it's worth it, but I agree with you, about the 1 year contract type gyms. Especially for someone just starting out.

I just prefer to work out at home, really. For some people, going out to the gym is a big deal, I get that. All that really matters is that you feel like you hammered the muscles hard when you're done, no matter where you work out.

BigCatDaddy
02-27-2009, 10:07 AM
not really, it's the cheapest way...


It depends on what he bought. If you bought DB's 5 to 100, just the hexes, is probably $1500. I pay $360 a year to go to a commercial gym.

BigCatDaddy
02-27-2009, 10:09 AM
I just prefer to work out at home, really. For some people, going out to the gym is a big deal, I get that. All that really matters is that you feel like you hammered the muscles hard when you're done, no matter where you work out.

The gym is my therapy from home and work. It's like a drug to me anymore. If I can't go for some reason I'm just pissed off until I can go.

Lzen
02-27-2009, 10:10 AM
.

Lumpy
02-27-2009, 10:11 AM
http://i82.photobucket.com/albums/j275/McLumpy78/Funny%20Stuff/exercise.jpg

Mr. Plow
02-27-2009, 10:20 AM
I know we've got some workout guys on here....so rather than starting a thread of my own, I'm going to throw this in here to hopefully get some direction.

I'm 6'3", 200lbs. Going to the Bahamas May 4th. I've always been thin, but I've got myself a beer belly - which has become like a brother to me - but it's time for that brother to find someone else to go hang out with. So, I've got roughly 9 weeks to trim him down.

I bought me a pair of running shoes and I'm going to start running - but I'd like to do a little weights as well to tone up mainly upper body.

I've got a ton of weights at home, so a gym is not necessary. Can anyone give me some recommendations that will produce some results in 9 weeks? I don't need - or want to be ripped. Just a decent looking upper body.

Brock
02-27-2009, 10:26 AM
I know we've got some workout guys on here....so rather than starting a thread of my own, I'm going to throw this in here to hopefully get some direction.

I'm 6'3", 200lbs. Going to the Bahamas May 4th. I've always been thin, but I've got myself a beer belly - which has become like a brother to me - but it's time for that brother to find someone else to go hang out with. So, I've got roughly 9 weeks to trim him down.

I bought me a pair of running shoes and I'm going to start running - but I'd like to do a little weights as well to tone up mainly upper body.

I've got a ton of weights at home, so a gym is not necessary. Can anyone give me some recommendations that will produce some results in 9 weeks? I don't need - or want to be ripped. Just a decent looking upper body.


The running won't really be necessary, IMO. If you hit the weights hard, doing the major exercises like bench press, military press, curls, rows, etc., you'll be burning off more fat than you will by running. I can't stress this enough: 2 days rest on every muscle group.

Bweb
02-27-2009, 10:26 AM
Start slow!!! Don not overdue it starting out. If you overdue it and wake up tomorrow very sore, you will be more likely to not continue. It is human nature to stop doing activities that cause pain (Duh!).

Start with body weight excercises, like pushups, to get into the groove before moving to barbells. Most guys remember what they could lift back in the day and after sitting out 1,2 or 20 years want to start up back close to what they remembered. Bad idea! Start way under where you think you should, better to be way easy and keep with it then to start to hard get real sore and fall off of the wagon.

Anyway good luck :clap:

Bweb
02-27-2009, 10:36 AM
Originally Posted by Mr. Plow
I know we've got some workout guys on here....so rather than starting a thread of my own, I'm going to throw this in here to hopefully get some direction.

I'm 6'3", 200lbs. Going to the Bahamas May 4th. I've always been thin, but I've got myself a beer belly - which has become like a brother to me - but it's time for that brother to find someone else to go hang out with. So, I've got roughly 9 weeks to trim him down.

I bought me a pair of running shoes and I'm going to start running - but I'd like to do a little weights as well to tone up mainly upper body.

I've got a ton of weights at home, so a gym is not necessary. Can anyone give me some recommendations that will produce some results in 9 weeks? I don't need - or want to be ripped. Just a decent looking upper body.

The running won't really be necessary, IMO. If you hit the weights hard, doing the major exercises like bench press, military press, curls, rows, etc., you'll be burning off more fat than you will by running. I can't stress this enough: 2 days rest on every muscle group.

I would agree with this to an extent. I wouldn't start running right off (may be sore from lifting) and if you have never run or sat out a long time, running may cause some injuries. However, I would start by using some walking (1/2 to 1 mile) as a warm-up and cool down for your lifting. This will enable you to have a proper warm-up and cool down from the lifting which will help in aleviating some soreness and gradually improve your cardio. After 2-3 weeks start some slow jogging instead of the walking. This should hopefully help avoid injuries and would also add in burning just a few more calories.

Good Luck!

Mr. Plow
02-27-2009, 10:39 AM
So avoid the running to begin with.

What should I focus on when lifting to tone the arms, chest and stomach? Bench? Curls? etc?

Bweb
02-27-2009, 10:46 AM
So avoid the running to begin with.

What should I focus on when lifting to tone the arms, chest and stomach? Bench? Curls? etc?

I would start with some low weight on the bench...say 3 or 4 sets x10 reps at something that feels comfortable (maybe 50% of a max). You could also do some light weight curls and overhead press. Remember to keep the weight lite for the first couple of weeks to avoid bad soreness and injuries. The muscles will take a few weeks to get acclimated to the new stress. I saw some very good advice earlier in the thread about keeping enough recovery between lifts. Keep 2 days minimum between lifts.

Try walking/jogging to keep active on the days you are not lifting.

Brock
02-27-2009, 10:49 AM
So avoid the running to begin with.

What should I focus on when lifting to tone the arms, chest and stomach? Bench? Curls? etc?

Bench press, military press, bent over rows, curls, behind the head curls, pull ups, shrugs, then whatever with the abs, crunches and things like that. The main thing is to turn up the intensity so that you feel like a rag doll when you're done. And as pointed out before, rest days are really important.

Bweb
02-27-2009, 10:50 AM
I thought I would throw this site out there.

http://www.running-journal.com/rj/member/RunCalendar

This is a good site to keep track of your workouts and keep track of your physical activity whether running, walking, lifting, etc. Free!

Proven that if you keep track of your activity with a journal, you will stay with the activity longer.

BigCatDaddy
02-27-2009, 10:53 AM
I know we've got some workout guys on here....so rather than starting a thread of my own, I'm going to throw this in here to hopefully get some direction.

I'm 6'3", 200lbs. Going to the Bahamas May 4th. I've always been thin, but I've got myself a beer belly - which has become like a brother to me - but it's time for that brother to find someone else to go hang out with. So, I've got roughly 9 weeks to trim him down.

I bought me a pair of running shoes and I'm going to start running - but I'd like to do a little weights as well to tone up mainly upper body.

I've got a ton of weights at home, so a gym is not necessary. Can anyone give me some recommendations that will produce some results in 9 weeks? I don't need - or want to be ripped. Just a decent looking upper body.

Try Mitotropin. Just read the book and follow the diet and routines. It's 30 day precontest supplement and plan, so try it 30 days before your trip. Before that just get into a basic weight training routine, and you really need to get a straight diet. 40% protein 40% Carbs 20% fat. Diet is everything.

movinbones
02-27-2009, 11:05 AM
I found this site helpful.

I did the V-diet and lost 26 lbs in 4 weeks and drop my body fat 8%.

http://www.t-nation.com/

'Hamas' Jenkins
02-27-2009, 11:08 AM
Gyms are usually a ripoff.

I go to a Gym in Columbia, Mo.


It has a full complement of free weight and bench machines spread across 8-10,000 square feet of floor space, 15 treadmills, 8 or so ellipticals, 5-7 bikes, 5 stair masters, an entire room for spinning, two saunas, two jacuzzis, and another room for classes, which are complementary.

It's 45 bucks a month. Total, and is open 24 hours a day.

I have another friend who goes to a different gym open far fewer hours with less equipment and pays 65 a month...LMAO.

movinbones
02-27-2009, 11:11 AM
After the V diet I ate like shit through the holidays but continued to workout and I still weigh 197 and drop my body fat by another 1.5%