Guest pappajacks Report post Posted July 23, 2003 I recently (3 weeks ago) registered with a gym and I am starting to weight train. Although 3 weeks isn't a lot (I know I should be more patient), I see no progress in my physique. In the 3 weeks, I went to the gym at least 5-6 times a week. Someone told me that because I'm 21 years old, my muscles won't grow as fast as if I started working out at 16 or 17. Another friend advised me to start taking proteins or creatine, because protein and creatine increase your weight, thus helping in enhancing your physique. Another person told me that nutrition, genetics and drugs (whether legal or illegal) are all more important than the amount of days or hours you train in a week. Can anyone help me out and offer me some tips about weight training? I am new to this and so far, I have a feeling that I'm wasting my time at the gym. Share this post Link to post Share on other sites
Guest Eagan469 Report post Posted July 23, 2003 What exercises are you doing? Share this post Link to post Share on other sites
Guest MaxPower27 Report post Posted July 23, 2003 in 3 weeks you've been 5-6 times a week?! Christ, you're going to hurt yourself. Bad. Try going every other day. And you usually don't see results for about a month. Share this post Link to post Share on other sites
Guest SP-1 Report post Posted July 23, 2003 Going 5-6 times a week isn't bad, as long as you're not working the same muscle group every day. Share this post Link to post Share on other sites
Guest MaxPower27 Report post Posted July 23, 2003 That's not the way that I learned. They used to tell us to go every other day, and work different parts on those days. Going almost everyday for 3 weeks is going to wreck havoc on your joints and muscles because there's no time for them to rest. Share this post Link to post Share on other sites
Guest pappajacks Report post Posted July 23, 2003 What exercises are you doing? Bench press, and other machines that work on the shoulders, pecs, biceps, back, etc. As for the lower body, I use the squat and other machines that work on the quadricep and other muscles in the leg. Share this post Link to post Share on other sites
Guest pappajacks Report post Posted July 23, 2003 That's not the way that I learned. They used to tell us to go every other day, and work different parts on those days. Going almost everyday for 3 weeks is going to wreck havoc on your joints and muscles because there's no time for them to rest. If you go every other day, how many hours do you workout on the days you do go? Share this post Link to post Share on other sites
Guest Eagan469 Report post Posted July 23, 2003 I used to go 3 times a week - bench (3 sets) and squat (3 sets + burn set) on Monday dead lifts (3 sets) and cleans (3 sets) on Wednesday towel bench (3 sets + burn set) and squat (4 sets w/ one weight) on Friday And every day of that cycle I did various plyometric drills and stationary bike/pushups/situps, etc. Also, STRETCH before and after working out. Shit helps. Share this post Link to post Share on other sites
Guest pappajacks Report post Posted July 23, 2003 Eagan, did you ever take protein or any other supplements? Share this post Link to post Share on other sites
Guest MaxPower27 Report post Posted July 23, 2003 That's not the way that I learned. They used to tell us to go every other day, and work different parts on those days. Going almost everyday for 3 weeks is going to wreck havoc on your joints and muscles because there's no time for them to rest. If you go every other day, how many hours do you workout on the days you do go? Fuck, I haven't been to the gym in a while. I used to have to for hockey, so I'd go for about 4-5 hours. Monday: Upper body, cardio Wednesday: Lower body, cardio Friday: cardio, light weight training Sunday: Lower body, cardio Sure, it's based mostly on cardio for hockey, but I lost a good amount of weight doing it that way. Share this post Link to post Share on other sites
Guest pappajacks Report post Posted July 23, 2003 That's not the way that I learned. They used to tell us to go every other day, and work different parts on those days. Going almost everyday for 3 weeks is going to wreck havoc on your joints and muscles because there's no time for them to rest. If you go every other day, how many hours do you workout on the days you do go? Fuck, I haven't been to the gym in a while. I used to have to for hockey, so I'd go for about 4-5 hours. Monday: Upper body, cardio Wednesday: Lower body, cardio Friday: cardio, light weight training Sunday: Lower body, cardio Sure, it's based mostly on cardio for hockey, but I lost a good amount of weight doing it that way. You see, I go practically every day because I only workout for 90 minutes (2 hours max) everytime. Share this post Link to post Share on other sites
Guest Eagan469 Report post Posted July 23, 2003 Eagan, did you ever take protein or any other supplements? no I played football in high school for 4 years (just graduated). I started my senior year at Left Guard next to tons of guys who were on Creatine and other supplements. There's nothing wrong with going the all-natural route. Share this post Link to post Share on other sites
Guest MillenniumMan831 Report post Posted July 23, 2003 What exercises are you doing? Bench press, and other machines that work on the shoulders, pecs, biceps, back, etc. As for the lower body, I use the squat and other machines that work on the quadricep and other muscles in the leg. Try more free weights. They help your muscles grow better than machines. Machines tend to be used more for a toning function. I would also do 4-5 sets of 4-5 exercises. Taking some protein/weight gainer powder never hurt either. Maybe a shake in the morning and after the workout would help (NO CREATINE). Throw in no more than 10 minutes of cardio at the end. Of course you know your body better than anyone else, and don't get discouraged . . . it was a couple months before I got in any kind of groove as far as a workout routine is concerned. I'm not even that strict and I went from 130lbs to about 165lbs in no time. Share this post Link to post Share on other sites
Guest BobBacklundRules Report post Posted July 23, 2003 (edited) I've been lifting for 4 weeks now as part of my summer strength training program and I've seen little improvement. That's normal for me and I'm happy with my slow but steady progression. It usualy takes me 6 months before I see any improvement in my physiqe. I've promised myself not to take any drugs, although if you were going to go down that route the best things to take are supplements. Creatine is too dangerous only because it's new and no one knows the long term effects of it. I decided not to take any supplements or drugs just for my self-esteem, knowing that what I've accomplished I've done by my own hard work without any additional support. I lift 3 times a week, Monday, Wednesday, and Friday. My program was put together by my football strength and conditioning coach so I suggest you use some of these tips. I lift 6am-8pm and I go untill failure, which means about three sets 8-12 reps each for the upper body, 10-15 reps for the lower body and enough weight that I can't to the last few reps. I decrease the number of reps for the last two sets of the three. Make sure you work your opposite muscles i.e. biceps and triceps, quads and hamstings, tibias and calfs or you could pull a Triple H. I take every other day off and the weekends off to recover. recovery is the most important part. Without rest or the right amount of sleep you won't build muscle. You should also stay away from drinking/smoking and eat LOTS of protein. I eat about 6 meals a day mostly consisting of protein. Like skinless chicken, steak, hamburgers, egg whites and tuna. Tuna is awesome for stacking up on protein. If you are going to take supplements you should take protein supplements. But stacking up on protein only works if you're lifting hardcore, untill failure. Thats all I can think of at the moment, but those are the most important facts you should know Edited July 23, 2003 by BobBacklundRules Share this post Link to post Share on other sites
Guest Eagan469 Report post Posted July 23, 2003 My coach/trainer used to say that it takes a good 8 months of steady workouts for your body to show the effects of the training. In other words, don't expect to go to the gym for a month and look buff. Share this post Link to post Share on other sites
Guest redbaron51 Report post Posted July 23, 2003 creatine is about affective as 1/8th of a steroid. are you going for bulk or tone, because if you are going for bulk, you want to to heavy weights with short reps. Beside's you are going to the gym too much, unless you do cardio every other day. Share this post Link to post Share on other sites
Guest Eagan469 Report post Posted July 23, 2003 pappajacks - are you doing this to get in shape for a sport? Share this post Link to post Share on other sites
Guest pappajacks Report post Posted July 23, 2003 pappajacks - are you doing this to get in shape for a sport? No, I'm just doing it for physical appearance. I am already in shape - 5'11 165 pounds. Share this post Link to post Share on other sites
Guest BobBacklundRules Report post Posted July 23, 2003 I've heard that one dose of creatine is equal to 24 big macs. That might not be right but it's close. Share this post Link to post Share on other sites
Guest Retro Rob Report post Posted July 23, 2003 I have a universal gym in my house. I hurt my knee badly a few months ago, so I never really got into working out again until recently. I try to do cardio every day, because at least that way you are both working out your heart and burning some fat. I'd like to start weight training again soon, I just have to reintroduce it into my schedule. Share this post Link to post Share on other sites
Guest BobBacklundRules Report post Posted July 23, 2003 And don't forget to say your prayers and eat your vitamins! someone had to say it. Share this post Link to post Share on other sites
Guest Eagan469 Report post Posted July 23, 2003 And don't forget to say your prayers and eat your vitamins! 10 million strong!...and growing Share this post Link to post Share on other sites
Guest pappajacks Report post Posted July 23, 2003 I have a universal gym in my house. I hurt my knee badly a few months ago, so I never really got into working out again until recently. I try to do cardio every day, because at least that way you are both working out your heart and burning some fat. I'd like to start weight training again soon, I just have to reintroduce it into my schedule. How did you hurt your knee? Was it due to overtraining or was it due to an excess of weights? Share this post Link to post Share on other sites
Guest Just call me Dan Report post Posted July 23, 2003 I always wondered if you really have to switch up your routine after a while or you could basically just keep trying to progress on the same type of routine. EDIT: I'm in decent shape, but I need to bulk up a bit and LOSE THIS DAMNED GUT! I have been drinking on the weekend for the last 3 years of my life, and it shows. what is good to get rid of that quick? I've recently switched to Michelob Ultra to cut the carbs as much as I can and I won't completely stop drinking, but I plan to stop drinking so regulalrly. Share this post Link to post Share on other sites
Guest eiker_ir Report post Posted July 23, 2003 here's what i do, i've been going to the gym for about a year now and this works pretty well for me: - Monday: Pecs (4 excercises) and Triceps (3 excercises usually) - Tuesday: Shoulders (4 excercises) and Traps (2 or 3) - Wensday: i usually do legs here to rest the upper body a little, i do a lot of excersices here... - Thursday: Back (4) and Biceps (3 or 4), i sometimes switch the thursday routine with this one. i do cardio somedays after i'm done when i feel like it, but i usually do it in my house a different day. i dont take any creatine or anything btw stretch alot before, between and after excersices, it helps the muscles alot... i usually do 3 sets of each excersice and about 12-20 reps depending on what i'm doing, i sometimes do more, you can adjust here however you feel like it. i usually vary my routine, after a couple of months i change some of the machines/excercises i do to mix it up a little. if you need help, just ask one of the trainers at the gym and they should lead you, at the beggining one helped me, now i do it on my own. hope that helps Share this post Link to post Share on other sites
Guest Retro Rob Report post Posted July 23, 2003 I have a universal gym in my house. I hurt my knee badly a few months ago, so I never really got into working out again until recently. I try to do cardio every day, because at least that way you are both working out your heart and burning some fat. I'd like to start weight training again soon, I just have to reintroduce it into my schedule. How did you hurt your knee? Was it due to overtraining or was it due to an excess of weights? No. I was playing soccer with a group of guys. I tend to be make every sport a full contact sport so I hipchecked a guy. Since I knocked him off balance when he went to kick the ball he missed and hit me right in the shin. I developed a bump on my tibia, which turned out to be a hemotoma. I didn't go to a doctor for the three months and I only went then because my knee was starting to feel really weak. Because of the hematoma, I was walking all out of whack to compensate for the pain, which then caused tendonitis in my knee. I thought I was set after three weeks of physical therapy, but on the last day my therapist thought I should test the knee out. Needless to say I was in serious pain the next day and may have a tear in my miniscus. I had a MRI Thursday but haven't gotten the results yet. Share this post Link to post Share on other sites
Guest Askewniverse Report post Posted July 23, 2003 (edited) Nutrition is just as important, if not more than the actual training. You can train all you want, but if you're constantly drinking soda, and scarfing down burgers and fries, it will basically be pointless. The way that a rep is performed is important as well. There's three basic phases in a rep- concentric contraction, transition, and eccentric contraction. During the concentric phase, control your movement. Don't use your momentum by swinging your body. At the end of the concentric phase, pause for a few seconds so that you can contract the muscle as intensely possible. In the eccentric phase, don't just lower the weights. Muscles lengthen during the eccentric phase, so it can be just as important as the concentric phase. Edited July 24, 2003 by Askewniverse Share this post Link to post Share on other sites
Guest Human Fly Report post Posted July 23, 2003 I've heard that one dose of creatine is equal to 24 big macs. That might not be right but it's close. Where do you get that kind of information? That's one of the most ridiculous things I've ever seen on these forums, and I've seen a lot of ridiculous things. Here's some good advice: go buy a Flex or Muscle and Fitness. Get tips from the pros and it only costs 5 bucks. Their websites also have very good information. Share this post Link to post Share on other sites
Guest eiker_ir Report post Posted July 24, 2003 you can also go to this website, it's very informative: ABC Bodybuilding Share this post Link to post Share on other sites
Guest TheArchiteck Report post Posted July 24, 2003 What about some fat burning techniques? I can use to lose sum flab. Share this post Link to post Share on other sites
