weightlifting, gym rats, bodybuilders,

[mikegiuliana]

At the moment I'm not looking to get huge, I'm going to try and get into running bigtime, just definition...

I love lines like this.. Most likely even if you wanted to get huge you wouldn't..

running knocks down testosterone just to let you know..

stay leans and that's how you look defined... I can lift heavy weight and have low body fat and look ripped..

do 8-15 reps 15, 12, 10, 8

I find best ways of training is 2 bps per day

chest shoulders
back traps
legs
arms
off
repeat or rest another day depending on soreness

You can hit each bp anywhere from every 5 days to 7..

mix it up with dumbells and barbells... I prefer dumbells for certain things, better stretches, better range of motion, not stuck in one position....

simple thing would be barbell curls, seated dumbell curls, bar preacher, dumbell hammer curls..

[Jim]

At the moment I'm not looking to get huge, I'm going to try and get into running bigtime, just definition...

I love lines like this.. Most likely even if you wanted to get huge you wouldn't..

running knocks down testosterone just to let you know..

What?

Oh. Thank you.

[Thorazine Shuffle]

Hey Mike I've been meaning to ask ya.

I've been working out for most of my life, even though there are times when I get lazy and don't work out and eat fast food too much.  I'm 5'10 190 pounds and do the whole protein shake and creatine thing.  I've been trying to maintain  about 200 grams of protein a day.  I work out 4 times a week like this.

With a curl bar with 80 pounds on it:

5 sets of 12 curls

5 sets of 12 military press (lifting behind the neck)

5 sets of 12 pulling the curl bar up to my chest.

To cool down I do 30 pound dumbells:

5 sets of 10 curls on each arm

then I put my knee on one side of the couch and on the other side lift my dumbells on one arm up to my upper chest if that makes sense I do this 5 sets of 10 if I last on each arm.

Going more than 200 grams of protein a day gets a bit expensive.  My protein shake is 20 grams per scoop, and there is 34 servings.  I do 3 scoops a day (60 grams) and it lasts about 12 days, then i have to buy a new thing of protein. 

Does my regiment look halfway decent?  And do you know of any conveinent ways to boost up to about 300 grams a day without eating constantly?

[mikegiuliana]

well how's it working out for you muscle wise?

I just feel you need basic movements like bench press, deadlifts and squats for overall total body mass, multi muslce movements, those are 3 movememtns that hit every skeletal muscle and develop power..

I use protein supplements but more like before after workouts and one shake before bed.. Otherwise I eat all the time... try qucik shit like a can of tuna, or nuts seeds (any kinds peanuts, almonds, sunflower seeds, etc).. That can be your snacks,.

order online because the supplements are cheaper.... prosource.net or massnutrition.com

I see zero reasons to jack the protein intake in another 100, if you weigh 200 keep it 1 for 1....

your routine is pretty bad, you are just hitting a few muscles, shoulders and biceps...

you should do 2-3 movements per body part then experiment as you se results..

chest -bench
legs-squat
triceps-dips, skull crushers pushdowns
biceps-barbell curls
shoulders presses ,laterals
back-pull ups, rows, deadlifts
calves calf raises

you ned to have each hit..
join a gym home working out is BS, never is the same unless you have a big basement well stocked with a partner who is into it..

[Thorazine Shuffle]

Thanks Mike.

Yeah my routine is pretty biased towards upper body.  I've never felt the need to really do bench presses.  My shift has changed so I have more time in the morning so I'll probably join a gym soon and work some lower body muscles.  Thanks for the tip on the snacks as well.

[Markus Asraelius]

Okay, so I've been working with some free weights and I've recently changed the exercises I've been doing with them. And, it's been 2 weeks since that has happened. But, now my left shoulder hurts and it won't stop hurting. It's not a constant pain, but I feel when I do stuff like I stretch my arms or I reach or something high or something like that.

So, can anybody tell me what to do?

[mikegiuliana]

well what exercise causes the pain, what did you change two weeks ago...

Does it hurt when you lift it in a press motion or more like a lateral front movement (like a crain boom, salute)..

If it seems really fucked up then I would see an orthopedic and let him check it out... Could be a rotator cuff, a minisucus, etc.. Certain things can be pulled or torn and not hurt unless used..

You have to be very carefull with certain movements, like behind the neck presses, upright rows, pec deck, lat pulldowns behind the neck.. Should is very fragile, it takes nothing to injur it, and doesn't heal easily ,and if torn surgery is the only answer, or giving up lifting anything heavy..

just back track and see what changed and when it started hurting..
I tore my shoulder in the gym adn I know the exact point it happened..

[Markus Asraelius]

Well, it actually doesn't hurt really at all when I actually exercise just certain movements like the ones I've mentioned. The only exercise I do for shoulders is the lateral raises so that may have been what caused it.

[mikegiuliana]

Well, it actually doesn't hurt really at all when I actually exercise just certain movements like the ones I've mentioned. The only exercise I do for shoulders is the lateral raises so that may have been what caused it.

well take a week off and rest it then see what it's like.... or recreate the movement and see what cause the pain...  I can't do the exact movmeent I hurt myself on and it would ring a bell..

[Markus Asraelius]

Well, it actually doesn't hurt really at all when I actually exercise just certain movements like the ones I've mentioned. The only exercise I do for shoulders is the lateral raises so that may have been what caused it.

well take a week off and rest it then see what it's like.... or recreate the movement and see what cause the pain...? I can't do the exact movmeent I hurt myself on and it would ring a bell..

Alright, thanks for the advice.

[Genesis]

Hi,

I finally decided to get over my laziness and enrolled in a gym. Problem is I have no idea what to do. They do have some trainers, though they don't seem to be any good. Can anybody give me some tips on what to do, eat and generally what to watch out for? I don't have a weight problem nor do I want to look like Arnold. Just to be toned. Any suggestions would be welcome. 

[Sober_times]

I've been looking around at some books and other things to help out my brother but I thought why not ask you guys too. Basically my little brother is 21 and has never worked out a day in his life. He came to me to ask for help and I'm gonna help him. He weighs just under 300 and its pretty much all fat and tells me he's never lifted before, never ran before, never done really any exercise. I'm gonna put him on a gradually stricter diet. Similar to what you guys have talked about here. But since he's never done any type of diet before, and he doesnt have the greatest will power I figure the only way he would do it is to gradually diet. My question is how should I work him out?? How hard should we take it from the begining. I have a feeling if I push him too hard he'll give up. He knows it will be hard work, and I think he'll put in the hard work but I need help on how hard and what kind of routine I should put this kind of person in? He is not strong person, very weak, which comes from really doing nothing for 21 years. He probably has muscles he hasnt used in years or ever. I figure we'll have to take it slow and make sure to do all the stretching and make sure he doesn't push himself to hard.  I really want to help him better himself, and he's seems to be committed, I am just wondering if theres any cautions i should take with someone that has never done exercise?? ?

[Hammy]

I've been looking around at some books and other things to help out my brother but I thought why not ask you guys too. Basically my little brother is 21 and has never worked out a day in his life. He came to me to ask for help and I'm gonna help him. He weighs just under 300 and its pretty much all fat and tells me he's never lifted before, never ran before, never done really any exercise. I'm gonna put him on a gradually stricter diet. Similar to what you guys have talked about here. But since he's never done any type of diet before, and he doesnt have the greatest will power I figure the only way he would do it is to gradually diet. My question is how should I work him out?? How hard should we take it from the begining. I have a feeling if I push him too hard he'll give up. He knows it will be hard work, and I think he'll put in the hard work but I need help on how hard and what kind of routine I should put this kind of person in? He is not strong person, very weak, which comes from really doing nothing for 21 years. He probably has muscles he hasnt used in years or ever. I figure we'll have to take it slow and make sure to do all the stretching and make sure he doesn't push himself to hard.? I really want to help him better himself, and he's seems to be committed, I am just wondering if theres any cautions i should take with someone that has never done exercise?? ?

I'm on an exercise and fitness management course at college.

First thing we are told is, for someone who's never exercised and isnt sure of their own health they are best to contact a doctor first, get a few check ups and all to see if they are ok to undertake exercise.

Starting out all you need to do is some time on a treadmill and some lights weights.  You don't want to be pushing a shitload just some to get the cardio going and to build some muscle tone.  Work out at speed is the best way to stay in shape as it does the cardio to, power is something he should focus on later.

As for diet, best to try and cut out all the fast foods, get him used to making his own food, have say 1 day as a treat day where he can have a takeaway or something...

[Timothy]

Final hit a bench press of over 400 lbs this week . fuck yeah been stuck in the 300's for something like 4 years .

[D]

Good thing to do hightimes, is to not do too much too fast. People who hate exercise hate it cause they think its hard and all that.

So take it easy and let him gradually build up. that way he doesnt get intimidated by the challenge and give up thinking that everytime he exercises its gonna hurt and last that long.


Start off with light workouts and gradually help build his muscle endurance and cardio for at least a few weeks before pushing for harder workouts.

Diet is everything. Someone who weighs 300 pounds will drop the first 50 or 60 Fast if they stay committed cause u can take in a shit load of calories when u weigh that much.

Also try different workouts.

Personally I love running. it gives me a feeling that is indescribable but its not for everyone. Everyone has different exercises that interest and make them feel good. So change it up till he finds something he really enjoys doing.

1 treat per 5 pounds.

Thats how I see it. U lose 5 pounds u can have a small something of whatever u love to eat.

[D]

Final hit a bench press of over 400 lbs this week . fuck yeah been stuck in the 300's for something like 4 years .

U serious?

If so thats some serious fuckin weight.

[Hammy]

Final hit a bench press of over 400 lbs this week . fuck yeah been stuck in the 300's for something like 4 years .

Woah...You bench pressed a Mark Henry....well done In time maybe you could bench press a Yokozuna

[Hammy]

Can't believe this thread has gone untouched for so long, has everyone given up to training?

I messed up my shoulder 3 months ago and could not do any upper body work at the Gym and all my damn physio told me was it should be alright in 3 weeks.  Well a Doctor or two visit later and having seen a specialist I'm meant to start doing physio sessions in a few weeks.

The injury has obviously been improving, but anyone training knows how much it sucks waiting.  I've been able to refocus on leg work and cardio stuff which is good but I enjoy upper body stuff the most.  One thing that I did manage to get doing not too long after the injury was back stuff like dead lifting so I've improved loads on that.  I'm now at the stage where I'm benching, squating, deadlifting and doing pull ups again.  Got Triceps Pull downs back in to, only thing that I can't do to well is Bicep Curls, basically I just do that with virtually no weight, and well obviously Shoulder Pressing I can't do at all.

All the physio I've seen has told me is I have some kind of shoulder impingement and it's deep (hence the lack of tenderness of the surface).  But bit by bit things are getting better, just sucks being restricted training, can't train at my martial arts club either 'til I'm back to full strength, when I tried that 6 weeks since I was like the one arm bandit and it did not do my shoulder any good (oops).

I guess the best way to sum it up, is it's like your climbing a mountain, your reaching you peak, your training is going great, then some jackass kicks you down it and you have to start over.  Thankfully once you've been there a time or two, it's a lot easier to get back than it was getting up there in the first place.

[CheapJon]

started out a bit this monday, starting out light with a crosstrainer.. haven't trained for a half year maybe and i wasn't training that much back then but it'll be more serious this time around..

it's nice listening to slipknot or watching some tv while on it  have also changed my diet quite a bit

hitting it around an hour and a half a day last 3 days.. what do u think? should i stay at this level, or go harder or softer? i don't do it 90 minutesstraight, maybe half an hour 3 times, with maybe 5-10 minutes rests in between.. i think i'm going to go at it harder since i have time for it.. any problems with that?

gonna hit the gym next week if all works out [lame pun intended]

i'm 6'1, 205lbs whatever that has to do with anything

[Genesis]

I've started working out seriously some time back (a few months now) and have seen some good changes. Read up a lot, changed my diet and I have all things (workout, diet, sleep) going correctly now. Should see some serious gains in about a year or so. (I'm ectomorphic )

hitting it around an hour and a half a day last 3 days.. what do u think? should i stay at this level, or go harder or softer? i don't do it 90 minutesstraight, maybe half an hour 3 times, with maybe 5-10 minutes rests in between.. i think i'm going to go at it harder since i have time for it.. any problems with that?

I think 90 minutes is good, certainly not more than 2hrs a day. I suggest you hit it hard in those 90 mins. 5-10 min rests are too much. As for how many days.... well that's up to you. If you can cover all the body parts with at least 48hrs rest between workouts for each part, it's fine. I workout 4 days a week and it's fine for me...