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-- Official Beginners guide to weight training.
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The current ideology (subject to change any day) is that no less than 20 seconds and no more than a minute between sets is ideal.
Also, on working out more than 4 times a week and trying to lift too much (this is from Men's Fitness)
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MISTAKE: WORKING OUT MORE THAN FOUR TIMES A WEEK
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Every time you lift, you dip into your body's energy reserves to fuel your muscles. Unfortunately, those are the same reserves used to build muscle after your workout. The more often you lift, the fewer raw materials you leave to create new muscle. Since your muscles grow when they're resting, hard-gainers need less work and more rest, not the other way around.
Limit your gym time to two upper and two lower body workouts per week. Better yet, try a 10 day rotation. Instead of performing all four of your workouts in a seven day period, spread them out over 10 days. (Your muscles don't care what day it is.) This ensures maximum recovery between workouts, and that means maximum muscle growth.
Tip: If you aren't gaining at least a pound a week, you aren't eating enough to replenish your energy reserves and provide a surplus of raw materials to build muscle.
Try to get nine hours of sleep a night. Since there's nothing else for you muscles to do, they grow fastest while you're sleeping
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MISTAKE: THINKING TOO BIG
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Guys always overestimate themselves, from the bedroom to the gym. They try to increase weight too much, too fast. That ultimately reduces the total amount of work muscles can perform and limits gains. Think of "work" as the amount of weight you lift multiplied by the total number of times you lift it. For instance, if you do three sets of 10 repetitions of 100 pounds, you're lifting a total of 3,000 pounds. Your goal should be to increase that amount every workout. When you increase the weight too fast, you force your muscles to lift more than they're ready for, causing them to fatigue early, thus decreasing the total amount lifted.
Increase the weight you lift for every workout, but by the smallest increment possible. Slap on two 5 pounds at the most. A five pound increase on a 100-pound load is so small, you'll hardly notice it. But the cumulative effect of adding it every workout will quickly increase the total amount of weight you're lifting. For example:
Week 1: 3 sets x 10 reps x 100 pounds = 3,000 pounds
Week 2: 3 sets x 10 reps x 105 pounds = 3,150 pounds
Week 3: 3 sets x 10 reps x 110 pounds = 3,300 pounds
Week 4: 3 sets x 10 reps x 115 pounds = 3,450 pounds
You've moved an additional 450 pounds in the last workout compared with the first in a four week period. And that's just one exercise. Do the same with four exercises and you'll force your body to handle an additional 1,800 pounds of weight. That's a tremendous increase in total poundage, and it will cause rapid increases in muscle mass.
Rest NO MORE than a minute between sets of the same exercise. Shorter rest periods boost levels of muscle-building hormones such as testosterone and growth hormone better than longer rests. (Note: Resting for less than one minute will significantly reduce the total amount of weight you can lift on the exercise.)
If you guys find that stuff helpful, i can continue to post it...
i think its ok to work out more than four days a week...as long as you do it right...you gotta be eating a shit load though...
| quote: |
| Originally posted by Masonious =================================================== MISTAKE: WORKING OUT MORE THAN FOUR TIMES A WEEK =================================================== |
aye, this is definitely a contentious issue...many differing opinions. I know that when i worked out every day, and sometimes twice a day, i got REALLY strong (450 on Incline Press) but my body didn't look like i wanted it to at all. I've since noticed gains in size by resting more often between muscle groups. Even though it's annoying as hell when you have all that energy, it seems to show benefits for me. But then, everyone's body is totally different ^.^
yeah i got strength from working out every day but not looks. the first pics of me 2 years ago was benchin around 280 incline 
now i doubt i could do 200 lol.
but thats what its all about 
well see what we all look like in 4 months! woot
edit: also this is you guys....this is the BEGINNERS thread noobs shouldnt push it that hard
Yea your definatley right orbax.. stabilizers are important lets not neglect them.. but getting used to form is very important as wel... its way to often that ive seen people doing bicep curls with their back, bench press with their shoulders.. etc
thats the reason why i suggest machines to start
bug this has been a very informative thread
leave it up to the BAX to get TA in shape 
This is just the sort of thing I've been looking for. Without this, I doubt I would ever have tried to bulk up, as I'm too lazy to find any 'Weight Training For Dummies' guides myself.
This is great. Cheers lads for taking the time to do this. I don't goto the gym anymore because I recently acquired a home gym so I want to use that. I'll try my best to explain what it's got but it might be a bit dodgy because I don't know correct terminology. It's got a peck deck, lat pulldown, bicep thing (bar connected to a rope near bottom that you pull up, you can disconnect the bar and attach it where the lat pulldown bar is too), and a sort of bench press type thing where you sit down and push it outwards. I've also got some old dumbells (goes up to 10kg each) and a really old bar (goes up to 30kg).
I'd fall into the first category you posted, Body Type: Lean, Goal: Gain Mass and was wondering what would be recommended considering the equipment I have access to.
Cheers for any help.
Re: Official Beginners guide to weight training.
| quote: |
| Originally posted by Orbax abs- hanging leg raises and kneeling rope crunches and side bends. |
| quote: |
| Originally posted by bass drive newbie question is it true that "back lat pulldowns" is bad for the spine? |
Orbax: I'd say there's a lack of cardio in those toning programs you have made. Cardio right after weight training would be essential for losing fat. If you make sure you eat right it shouldn't be that hard to lose about a kilo (about 2,2 pounds) a week. A lot of people might feel that they're too exhausted to run after the weight training. The good thing is that cardio with low intensity (low pulse) is the best way to lose weight. Lifting weights has the same functions as interval cardio; it mobilizes your stored fat. Running with low intensity (say 9-10km/h) or walking fast burns the fat you have already released. So my tip for fat loss would be to run with low intesity or walk fast for 20-30 minutes after the weight training, or just do some own cardio days with 10-15 minutes of interval running and then rest for about 5 minutes and then run or walk for 20-30 mins.
yeah i have 45-1 hour of cardio 3x a week 
doing them on same day isnt very effective as glycogen stores get shot and youre just burnign your muscle
but cardio is good cuz it get s metabolism going and what not. Ive been able to lose weight effectively both ways diet being the key
oops lemme re do first i just realzied i only have it in 3rd one hehe
when i get to a point where im happy w/ myself im going to post the most motivational pre/post pictures ever! X-D i took the pictures around new years when i got a membership and have been workin out approx every other day since then, but the prob that i noticed here is that the pics are of good going to better.
mine are of a guy w/ barely any going to some. 
but hey the improvement is rubbing off on more than my physical self. i feel more confidant and happier w/ myself because of it.
good stuff, orbax!
heck yeah man. Im glad youre into it. I go to gym cuz its a fun friendly place and i know a lot of the people there now. Makes you feel like youre doing something and working towards a goal. Its made me feel better than anything else ever has keep it up!
what does "locking your elbows" mean?
for the dumbell bucnh press i always fully extend my arms, should i leave them a bit bend instead of fully extending them?
Full extension with like a 10degree bend. if you push a car do you extend your arms straight out or keep em bent a litte? Fully straightening puts all the weight on the joints and tendons and your muscles relax causing droppages and injuries. Always keep it semi bent and those muscle workin
cheers
ill post my 2 cents about diet for TA's that want to lose some weight (fat).
when it comes to getting in shape, diet is just as important as exercize.
first things first. cut the carbs! no bread, potatoes, rice, cereal grains, any grains in general, corn, and most dairy products.
avoid any foods high in starch and sugar.
avoid anything with "partly hydrogenated oil, saturated fat, trans fat, "LDL" cholesteral, asparatime (artifical sugar) on the label.
eat "alot" of protien. weather it's from animal meat, egg whites, or powder form.
eat "good" fat and "good" cholesteral (HDL cholesteral.) from animal meat, and when cooking use olive oil, and animal fat.
eat lots of vegetalels like broccoly, onions, asparagus, tomatoes, green/red peppers.
eat fruits in moderation cause they usually have alot of sugar.
dont forget about vitamins and minerals. (ill reccomend some if you want me to.)
your all probably thinking "WTF now i cant eat my favorite foods, or any "good" foods in general". well here's the thing,the majority of foods you eat are garbage. humans werent meant to eat grains and suger, same with this artifical and processed crap you see everywhere.
so if you cut the sugar and carbs. you body will begin to burn your existing fat as energy, then if you continue the diet your body will burn the fat you eat as energy.
follow this plan,and drink LOTS of water. I guarante you will lose alot of fat very fast, and be left with lean muscle to build and tone.
this diet isnt for everyone btw, what i wrote is the hardcore version of a paleoithic diet.
dont cut carbs out totally. Especially if youre working out to lose weight, your muscles functioning is BASED off Glycogen (note the root of glucose) which you get from carbs. Youll be able to recover faster and work out harder with it. So Keep it light, but dont go atkins. Its a temporary addiction/craving stopper to carbs and sugars, but it is in no way healthy. For mass builders you need like 40percent carbs!
Fruits are fine. Natural sugar is a different beast than refined. It is a long lasting slow to break down sugar that doesnt cause insulin spikes. Fruits also have a natural ingredient in them that speeds up the transport and break down of fat in your body. They dont want old people eating more than 5 pieces of fruit at a sitting because it causes fat to come out in such amounts it can cause blockages. Fruits a great way to start off the day.
and technically (its why we have a appendix) we WERE meant to eat unprocessed husked grains and veggies but weve kind of moved away from that. We are laxtose intolerant because we havent quite gotten it down yet lol. Protein is hard on the body, and not very good for it in the end. BUt damn does it make you look good!
most of your diet, prolly 60-70 percent should be proteins, but the rest should be veggies, fruits, and grains. If you are trying bulk youll actually want to eat fatty foods like cottage cheese and butter and cream as it gives you more energy for more intense, longer work outs.
everything else you had in there was good though!
Get a life. JOin the Army.
[[[smoke]]]
Thinkin about it
Ok, I haven't bothered to keep up with all these workout posts because I stopped working out awhile ago, but here is something that I found really useful when I was working out:
MAX-OT Training
I'm sorry if it was posted before, but anyways I'll tell you my experience with it.
There is a training guide you can sign up with for free, and it goes over everything you need to know. Sample training plans, nutrition, supplemention, plus all the scientific background to back up their methodologies. Of course they try to push their products pretty heavily, but actually I think they make some of the best protien and other things on the market.
Workouts are broken down to roughly 45 minutes per day, pushing yourself as far as you can with minimal reps. It makes sense. It's time effective, and it honestly works.
I put on about 10 pounds of muscle in a few months, working out 3-4 times per week for 45 minute sessions.. supplementing only with whey protien isolate and tons of soy milk-
Anyways, do whatever you are most comfortable with. If you think that you need to work out 2 times per day for 1 and a half hour sessions, be my guest. If you think you gotta do 15 reps of something, go ahead, if it works for you. But I do believe this max-ot method does work very effectively and efficiently.
| quote: |
| Originally posted by Orbax dont cut carbs out totally. Especially if youre working out to lose weight, your muscles functioning is BASED off Glycogen (note the root of glucose) which you get from carbs. Youll be able to recover faster and work out harder with it. So Keep it light, but dont go atkins. Its a temporary addiction/craving stopper to carbs and sugars, but it is in no way healthy. For mass builders you need like 40percent carbs! Fruits are fine. Natural sugar is a different beast than refined. It is a long lasting slow to break down sugar that doesnt cause insulin spikes. Fruits also have a natural ingredient in them that speeds up the transport and break down of fat in your body. They dont want old people eating more than 5 pieces of fruit at a sitting because it causes fat to come out in such amounts it can cause blockages. Fruits a great way to start off the day. and technically (its why we have a appendix) we WERE meant to eat unprocessed husked grains and veggies but weve kind of moved away from that. We are laxtose intolerant because we havent quite gotten it down yet lol. Protein is hard on the body, and not very good for it in the end. BUt damn does it make you look good!most of your diet, prolly 60-70 percent should be proteins, but the rest should be veggies, fruits, and grains. If you are trying bulk youll actually want to eat fatty foods like cottage cheese and butter and cream as it gives you more energy for more intense, longer work outs. everything else you had in there was good though! |
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| quote: |
| Originally posted by Orbax If you are trying bulk youll actually want to eat fatty foods like cottage cheese and butter and cream as it gives you more energy for more intense, longer work outs. |
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