Weight Training

[Guest Retro Rob]

^ Check out eiker's link

[Garth 0]

What about some fat burning techniques?

I can use to lose sum flab.

I read this great piece on a website the other day but i can't find it now. One of the best tips was excesise first thing in the morning as after not eating for 8 or 9 hours your body will burn fat the fastest at this point. Hope that helps dude.

[Guest Breetai]

Use Mutashi 85% whey protien mix. It works.

[Guest TheArchiteck]

Yeah, I was on a plan last year. Lost close to 50lbs (I was big all my life) .....I still got some flab left but more or less need to build more muscle mass, also. I realized that I was really lacking in the protein during that plan. So i'm sure I lost some muscle too.

But yea, I sure as hell feel alot better than before. I've heard a lot of the Whey protien mix, I might check it out.

 

Anyone got a gold card at GNC?

[Guest CoreyLazarus416]

I'm not working on my physique to be all jakked, but I'm adding a little muscle mass to my arms, specifically my biceps.

 

Each night before bed, 2 sets of 20 reps of curls with a 30-pound weight. It's been working pretty good. Started off at 15 lbs., then went to 20, then 25, and now I'm at 30. I need to get a new weight set, because I should be progressing to 35 by October.

[Guest EI Cubano]

Just mention lifting and Jay comes a'runnin!

 

The basic rule of thumb is that it takes around six weeks to notice the effects of your training at the beginning and it takes years to get where most people want to be unless they are blessed with unbelievable genetics. So if you havent noticed anything big after three weeks that is pretty normal. If you haven't yet, you should weigh yourself because that's by far the most effective way to keep track of gains that might not be that noticeable to the eye.

 

The thing about being a beginner is that you're likely going to grow no matter what if you work moderately hard so you should hold off on the creatine for a few months until you hit a plateue so that you can shock your body into continued growth when that stallwart comes. You should seriously concentrate and highering your protein intake and caloric intake immediately though because it will help you get the biggest burst out of your initial gaining perioid. Rule of thumb is at least 1g of Protein per day per pound of bodyweight and you should definately try to get at least 35 grams of easily digestable protein (shake, milk, tuna etc) into your system within an hour of completing your workout and 50g's of Carbs for recovery as well.

 

If you feel comfortable enough with your form to use free weights you should use them before you use machines. They are better for overall growth and because they don't isolate muscles quite as well as machines, your stablizing muscles will get a decent workout too resulting in a more tied together look.

 

I work at a gym part time and this is by far the most effective beginner program I have written and most of my clients who stick with it see pretty immediate results:

 

Day 1: Chest/Triceps. Because your triceps get worked pretty hard on the closeout of dips and bench presses, you should go ahead and train them on the same day as chest to increase the intensity of their workout.

 

Bench Presses: 4 sets x 8-10 reps. Form is EVERYTHING on dumbell or barbell presses, you have to keep your back flat and your shoulders back and against the bench making your chest the highest point on your body or else you will work your front delts just as much as your chest and develop disproportional shoulders which I am still trying to get rid of. Use a weight you can get no more than 11 and no less than seven reps up with and go to failure on the last two sets.

 

Incline Bench Presses: 3 X 8-10. If you did your flat bench's with a barbell, use dumbells for incline and vice versa.

 

Flies: 3 X 10-12. With every body part, you need not only compound presses (bench, incline bench, pulldown etc) but isolation movements as well to develop definition. Use a machine with handles if they have it but the one with pads will suffice if need be.

 

V-Bar Pushdowns: 3 X 8-10. Attach the v-shaped bar to the cable station at the highest position and without leaning over the bar, push it all the way down, LOCK IT OUT and hold it for a second before starting your next rep. The lockout is EVERYTHING on tri excercises. (The rope can be substituted if you dont have a V-bar)

 

Straight Bar Pushdowns: 3 X 8-10. Same philosophy, lock out and hold.

 

Overhead Tricep extensions: 3 X 8-10. Sit on a seated position bench and extend a dumbell directly over your head and without moving your elbow, move it directly behind your head and repeat.

 

*If you have the energy left, two sets of dips as a closeout are pretty effective.

 

Day 2: Shoulders & Legs:

 

Shoulder Press: 4 X 8-10. With your back flat against a seated bench, higher two dumbells into the air until just before lockout, lower & repeat.

 

Front Lateral Raises: 3 X 8-10.

 

Side laters raises: 3 X 10

 

Squats: 4 X 10

 

Calf raises: 3 X 10

 

Leg Curls: 3 X 10

 

Leg extensions: 3 X 10

 

Day 3: Back and Biceps

 

Lat Pulldown: 4 X 8-10: Pulls with your back, NOT your arms. Pretend like someone is pulling your elbows down to the ground and think of your arms as nothing but handles.

 

Dumbell Row: 3 X 8-10

 

Seated Row: 3 X 8-10. Use a moderately narrow gripped handle for best results.

 

Barbell precher curls: 4 X 10

 

Single hand cable curls: 3 X 10

 

Hammer Curls: 3 X 10

 

Day 4: Rest

 

Day 5: Rest

 

Day 6: Start Over

 

Like I said, you just have to work hard. Way too many people think that if they just show up at the gym, throw up a couple of sloppy sets of curls and hang at the smoothie bar that they will grow by osmosis from just spending an hour in the gym regardless of the fact that they didnt even work hard. If you can get more than eleven reps up, you're using too light of a weight. If you don't push out that last agonizing rep everytime you're wasting your time because that last rep is the difference between John Cena and Zach Gowen.

 

Aside from that, you just have to make sure you are eating enough. Oatmeal, Tuna, Skim Milk and eggs are dirt cheap and will make a lot of difference. As for creatine, it's naturally produced by the body so I don't think it's going to kill anyone in the long run, but it's not really needed at first anyway because your body will be growing at a rapid pace anyway.

 

Good luck, end of lecture

[Guest Muddy Wishkah]

Just mention lifting and Jay comes a'runnin!

 

The basic rule of thumb is that it takes around six weeks to notice the effects of your training at the beginning and it takes years to get where most people want to be unless they are blessed with unbelievable genetics. So if you havent noticed anything big after three weeks that is pretty normal. If you haven't yet, you should weigh yourself because that's by far the most effective way to keep track of gains that might not be that noticeable to the eye.

 

The thing about being a beginner is that you're likely going to grow no matter what if you work moderately hard so you should hold off on the creatine for a few months until you hit a plateue so that you can shock your body into continued growth when that stallwart comes. You should seriously concentrate and highering your protein intake and caloric intake immediately though because it will help you get the biggest burst out of your initial gaining perioid. Rule of thumb is at least 1g of Protein per day per pound of bodyweight and you should definately try to get at least 35 grams of easily digestable protein (shake, milk, tuna etc) into your system within an hour of completing your workout and 50g's of Carbs for recovery as well.

 

If you feel comfortable enough with your form to use free weights you should use them before you use machines. They are better for overall growth and because they don't isolate muscles quite as well as machines, your stablizing muscles will get a decent workout too resulting in a more tied together look.

 

I work at a gym part time and this is by far the most effective beginner program I have written and most of my clients who stick with it see pretty immediate results:

 

Day 1: Chest/Triceps. Because your triceps get worked pretty hard on the closeout of dips and bench presses, you should go ahead and train them on the same day as chest to increase the intensity of their workout.

 

Bench Presses: 4 sets x 8-10 reps. Form is EVERYTHING on dumbell or barbell presses, you have to keep your back flat and your shoulders back and against the bench making your chest the highest point on your body or else you will work your front delts just as much as your chest and develop disproportional shoulders which I am still trying to get rid of. Use a weight you can get no more than 11 and no less than seven reps up with and go to failure on the last two sets.

 

Incline Bench Presses: 3 X 8-10. If you did your flat bench's with a barbell, use dumbells for incline and vice versa.

 

Flies: 3 X 10-12. With every body part, you need not only compound presses (bench, incline bench, pulldown etc) but isolation movements as well to develop definition. Use a machine with handles if they have it but the one with pads will suffice if need be.

 

V-Bar Pushdowns: 3 X 8-10. Attach the v-shaped bar to the cable station at the highest position and without leaning over the bar, push it all the way down, LOCK IT OUT and hold it for a second before starting your next rep. The lockout is EVERYTHING on tri excercises. (The rope can be substituted if you dont have a V-bar)

 

Straight Bar Pushdowns: 3 X 8-10. Same philosophy, lock out and hold.

 

Overhead Tricep extensions: 3 X 8-10. Sit on a seated position bench and extend a dumbell directly over your head and without moving your elbow, move it directly behind your head and repeat.

 

*If you have the energy left, two sets of dips as a closeout are pretty effective.

 

Day 2: Shoulders & Legs:

 

Shoulder Press: 4 X 8-10. With your back flat against a seated bench, higher two dumbells into the air until just before lockout, lower & repeat.

 

Front Lateral Raises: 3 X 8-10.

 

Side laters raises: 3 X 10

 

Squats: 4 X 10

 

Calf raises: 3 X 10

 

Leg Curls: 3 X 10

 

Leg extensions: 3 X 10

 

Day 3: Back and Biceps

 

Lat Pulldown: 4 X 8-10: Pulls with your back, NOT your arms. Pretend like someone is pulling your elbows down to the ground and think of your arms as nothing but handles.

 

Dumbell Row: 3 X 8-10

 

Seated Row: 3 X 8-10. Use a moderately narrow gripped handle for best results.

 

Barbell precher curls: 4 X 10

 

Single hand cable curls: 3 X 10

 

Hammer Curls: 3 X 10

 

Day 4: Rest

 

Day 5: Rest

 

Day 6: Start Over

 

Like I said, you just have to work hard. Way too many people think that if they just show up at the gym, throw up a couple of sloppy sets of curls and hang at the smoothie bar that they will grow by osmosis from just spending an hour in the gym regardless of the fact that they didnt even work hard. If you can get more than eleven reps up, you're using too light of a weight. If you don't push out that last agonizing rep everytime you're wasting your time because that last rep is the difference between John Cena and Zach Gowen.

 

Aside from that, you just have to make sure you are eating enough. Oatmeal, Tuna, Skim Milk and eggs are dirt cheap and will make a lot of difference. As for creatine, it's naturally produced by the body so I don't think it's going to kill anyone in the long run, but it's not really needed at first anyway because your body will be growing at a rapid pace anyway.

 

Good luck, end of lecture

That's not a good lift routine man! That's too much strain for beginners, LOL! And many say you should start taking creatine at the Beginning of lifting!

[Guest EI Cubano]

TOO MUCH STRAIN FOR BEGINNERS? Three sets of three excercises per bodypart is bare, BARE minimum if you want to see any improvement or else you are just wasting your time.

[Guest Chuck E Cheese]

TOO MUCH STRAIN FOR BEGINNERS? Three sets of three excercises per bodypart is bare, BARE minimum if you want to see any improvement or else you are just wasting your time.

I have done studies that show otherwise.