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Official Beginners guide to weight training.
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| Orbax |
I know most of you are aware of the WorkOut thread, but that is a rather large and has a long history. The guys in it have been doin this a while and a beginners question sometimes gets lost in the long posts and frenzy of replies. This is a Basic Guide for some Basic Body Types. More tailored ones can be made per request but for now this should help some of you, I hope :)
IMAGES PULLED FROM WWW.EXRX.NET, GREAT SITE!!
Body Type: Lean
Goal: Gain Mass
Routine 1:
DB press
1x 15 warmup
3x12
Seated rows
1x15 warmup
3x12
Machine fly
3x12
lat pulldowns
3x12
standing bent over reverse db flies
3x10
abs- hanging leg raises and kneeling rope crunches and side bends.
TILT HIPS FORWARD LIKE YOURE HUMPING itll help target entire ab area instead of just upper range. I like to sit a bit further back than this guy and be off my heels, but experiment and see what you like
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15 minute cardio warmup
Squats
1x15 warmup
3x12
seated calf raises (anything sitting and raising heels)
1x15 warmup
5x12
hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
3x12
Leg press machine
3x12
standing calf raises
5x12
Jasons assmaster thigh presses :D
3x15
same ab routine.
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15 minute cardio warmup
Arnold shoulder press
1x15 warmup
3x10
tricep rope pull down
1x15 warmup
3x12
Likethis but with a rope hehe:
bicep curls
1x15 warmup
3x10
one arm at a time shoulder lateral raises with dbs
3x12
rope pulldowns
3x12
same as other rope extensions
hammer curls
3x10
THIS but palms facing inward...like a hammer
abs same work out.
thatll give you three days of work outs...so 1 week of working out and just redo the cycle.
now focus on finding the right weight for all this that you can just barely finish the entire exercise with the weights...and remember you have an entire other round in about 15 minutes after your first exercise :D choose weight appropriately for the long hard burn. This usually means going lighter than you think, but test it out. Make sure you arent being a bitch about it though. They the next round wont be as good as your first but it WILL be close. You should be sweating and swearing in your mind and stuff (outloud people get annoyed :D). This isnt easy but those longer sets of 12-15 instead of instead of 8-10 will utilize ALL your muscle strands. Not just the mass movement ones ;).
on your off days do 45 minutes of cardio at least. For serious bulking though.....no cardio!
other than that....go for it :D main thing is trying hard and not eating junk food and snacks and trying hard at this. Even if you dont feel like working out or are sore or whatever your excuse is, go in for at least 1 exercise. once your there youll do a whole routine hehe. just tell yourself "im goin in for abs then coming home" then get your ass to the gym. and even if thats all you do its still worth it. |
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| Orbax |
Body Type: Overweight/bulky
Goal: Leaning/toning
Youll notice its ALMOST the same but more sets and higher reps. That means: a lowering in weight! DRASTIC weight lowering. This is gonna kick your ass. Dont wait longer than 1.5 minutes between sets!!!
15 minute cardio warmup
DB press
1x 15 warmup
4x12
Seated rows
1x15 warmup
4x15
Machine fly
3x12
lat pulldowns
3x15
standing bent over reverse db flies
3x12
abs- hanging leg raises and kneeling rope crunches and side bends.
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15 minute cardio warmup
Squats
1x15 warmup
4x15
seated calf raises
1x15 warmup
5x12
hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
4x15
Leg press machine
3x12
standing calf raises
5x12
Jasons assmaster thigh presses :D
3x15
same ab routine.
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15 minute cardio warmup
shoulder press
1x15 warmup
3x12
tricep rope pull down
1x15 warmup
4x12
bicep curls
1x15 warmup
4x15
one arm at a time shoulder lateral raises with dbs
3x12
rope pulldowns
3x12
hammer curls
3x10
abs same work out.
on off days do 30min-1 hour of cardio :) so about 2x-3x a week |
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| Yan |
Very great thread idea and workout plans! I personally have my own which consists of swimming a lot and then working out minimal.
Anyways, I'd just like to add that locking your elbows and knees while doing some of those excersizes is very dangerous and can lead to pain and injury. BE AWARE OF THIS. |
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| Orbax |
Body Type: Overweight/girl (no offense)
Goal: extreme leaning and toning
Day 1:
5 sets of 15 reps of incline db flies
WITH PALMS IN and elbows pretty much locked at 65 degree. point of a fly is to bring arm across chest so try not to throw shoulders into it. Youll feel it RIGHT in middle of chest if youre doing it right!!
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell press
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of squats
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of Kneeling rope crunches
Day 2:
5 sets of 15 reps dumb bell bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises in first post its the one arm at a time in front of you ;) )
5 sets of 15 reps dumb bell bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of Kneeling rope crunches
Day 3 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches
Day 4: Chest, back, legs work out
Day 5: Cardio
Day 6: Rest
The next week will start with the ARMS workout and then chest and then arms...then week after that chest arms chest...ad infinitum/nasueum :D |
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| Orbax |
Yan is exactly right never Lock your joints!!! takes muscles off and puts all pressures on tendons and ligaments not good!
also!!! Go on the basic COUNTING premise of lift explosively and let it back down over TWO SECONDS. never let it come to full rest, muscles should always be working!!!
so biceps: curl UP hard! 1 one thousand two one thousand as you go back down
Squats: Stand up explosively!!!! sink back down slowly
THIS WILL LOWER YOUR WEIGHT!! this isnt a pissing contest do your appropriate weight for the love of God, youll look better and get better gains and get Stronger quicker! |
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| mezzir |
you rule dude, 1st one's exactly what i was lookin for :)
seems like most of the gym machine ones shouldn't be too hard to change for someone who just has weights? |
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| Orbax |
The counts on these are important too. As you are pushing the weight (curling, standing from a squat, pressing off your chest for bench)
movement should pretty much be as fast as you can do it while controlling it. The negative should be a 1 one thousand 2 one thousand count down. IT WILL LOWER YOUR WEIGHTS! but it isnt about weight! its about doin it right and gettin good form and strength gains out of it properly. Its faster and better in the long run. |
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| Nrg2Nfinit |
| quote: | Originally posted by Orbax
The counts on these are important too. As you are pushing the weight (curling, standing from a squat, pressing off your chest for bench)
movement should pretty much be as fast as you can do it while controlling it. The negative should be a 1 one thousand 2 one thousand count down. IT WILL LOWER YOUR WEIGHTS! but it isnt about weight! its about doin it right and gettin good form and strength gains out of it properly. Its faster and better in the long run. |
This is true.. if your a total n00b at working out though
i would suggest using the machines to mimic those excercises.. as if you dont have someone with you it will be very difficult to see ifyour doing the proper form
Machines are good since they isolate for specific muscle groups and let you worry less about control. A very good way to get started with form |
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| Clovis86 |
| What kind of other exercises can #1 be combined with? |
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| Orbax |
NRG: aye, i think should at least 50/50 mix though cuz those stabilizers are hard to get from machines.
Clovis: If you do that routine and think you can do more chest or back that day lemme know :D its a chest/back, arms, legs split up so they are all pretty self contained in what you should be able to accomplish for that set. |
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| Clovis86 |
| quote: | Originally posted by Orbax
NRG: aye, i think should at least 50/50 mix though cuz those stabilizers are hard to get from machines.
Clovis: If you do that routine and think you can do more chest or back that day lemme know :D its a chest/back, arms, legs split up so they are all pretty self contained in what you should be able to accomplish for that set. |
Well like...what if I want to run or swim in conjunction with that? Or will that kill me already? |
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| Orbax |
| oh, go for it. I wouldnt do more than 30 min of cardio on weight days cuz your body runs out of fuel (Glycogen) and it stops being productive for you to do it. Im running to the gym today :D |
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