Life Any working out advice? - Page 2

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.

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.

Quote:

EDT Loading Parameters

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

Quote:

Originally Posted by Brock

Gyms are usually a ripoff.

How so?

BigCatDaddy · 02-27-2009, 09:51 AM

Quote:

Originally Posted by the Talking Can

gym = waste of money unless you are committed...

So are purchasing dumbbells.

Brock · 02-27-2009, 09:56 AM

Quote:

Originally Posted by BigCatDaddy

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

Quote:

Originally Posted by Brock

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

Quote:

Originally Posted by BigCatDaddy

So are purchasing dumbbells.

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

Brock · 02-27-2009, 10:02 AM

Quote:

Originally Posted by BigCatDaddy

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

Quote:

Originally Posted by the Talking Can

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

Quote:

Originally Posted by Brock

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

02-27-2009, 12:09 AM
The Buddha This is not an exit... Join Date: Feb 2009 Casino cash: $10004900	Any working out advice? 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.
Posts: 820

02-27-2009, 08:43 AM	#16
Brock Say hello to my little friend Join Date: Aug 2000 Location: Larryville Casino cash: $9598422	What I do is upper body one day, legs the next day and the third day off.
Posts: 47,314

02-27-2009, 08:57 AM	#17
runnercyclist Gone to Carolina Join Date: Mar 2005 Location: By lake Wylie in tega cay Casino cash: $10006038	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.
Posts: 2,759

02-27-2009, 09:34 AM	#19
BigCatDaddy The Beast Inside Your Head Join Date: Jul 2006 Location: Parts Unknown Casino cash: $-1760878	Sale the dumbbells and join a gym. Then you can get a real workout in and get huge and be a bad mutha %&$&$!
Posts: 26,272

02-27-2009, 09:36 AM	#20
Brock Say hello to my little friend Join Date: Aug 2000 Location: Larryville Casino cash: $9598422	Gyms are usually a ripoff.
Posts: 47,314

02-27-2009, 09:48 AM	#21
the Talking Can Supporter Join Date: Aug 2001 Location: street Casino cash: $9202208	gym = waste of money unless you are committed... __________________ Clark Hunt: "Thank god for the Dominican pool boy"
Posts: 51,585

02-27-2009, 10:10 AM	#30
Lzen Banded Join Date: Feb 2001 Location: Oz Casino cash: $-639308	Any working out advice? . Attached Thumbnails __________________ Conversation would be vastly improved by the constant use of four simple words: I do not know.
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