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need some weight training advice...
Ok you fitness buffs, help me out here 
... Im going more for tone than mass, the Bruce Lee look, not the Arnold look. Anyways, what are some good exercises to do to cover the whole upper body? Should I avoid more stressful, low rep things like pushups? Ive got a weight set to use.
ooh man if you can pull it off get the wings(i forgot the muslces name).... those muscles like on the side of your chest under the armpits. those are pobably the hardest muslces to get definition for.
I'd say, go to a fitness school & get professional guidence, I noticed that for myself it's not really usefull to fitness @ home because I haven't got the discipline to do it regularly....
On the other hand, I went to the gym/fitnessschool, 3 times a week last year, that really helped (didn't need to loose weight or anything & I wasn't skinny before) me getting a lot of muscle power, after 6 months you really start seeing changes, but after 3 trainings you're already beginning to feel better (& think you look bigger) because your muscles are 'active' al the time (don't know the exact word...sthrenghenth?
)
But if you want to train @ home, do the following:
push ups (upper body), sit ups en weight lifting for your bi- & triceps, but to see how you really get the best out of your exercise I still recommend the gym..... You could also just go 5 times, make sure you get the info needed (from the instructor) & continue @ home.....
Good luck!!
btw, ask pepi93 from this forum, he's a fitness kinda instructor hehe
Greetz, Kamaya.....
Try swimming BUTTERFLY!!!
I also started last weak, currently twice a week, but we'll see. It really feels great. kamaya is right: if u really wanna change go to a fitness center cause that's where u are kind of "forced" (since u pay and go all the way there) to realy do something, regulalrly.
Hot chicks beside you on the bike are also a good motivation, and even cheesy lasgo-trance ain't that bad when working out.
Anyway Im hoping to lose a bit of weight and change my body from spaghetti to traingle
i can't believe your asking people on a music board about working out. most people here aren't in shape and would rather do drugs. anyway, as far as working out you don't seem that serious and only want to lift for beach muscles.
| quote: |
| ooh man if you can pull it off get the wings(i forgot the muslces name).... those muscles like on the side of your chest under the armpits. those are pobably the hardest muslces to get definition for |
well first of all...dont sit at home cause after a few weeks ull get lazy..go to the gym its alot better and more convinient...and about pushups do lots of em...they are great for the triceps and back...so some dips and pullups..they are also very good for ya and will help u get a very good shape...if u r goin for tonr then when weight training do not use heavy weights..use light or mid weights and do as many reps as u can like 20X4...if u want bulk then use weights..if u r goin for tone use light weights...try to do pushups,dips and pull ups everyday cause they work miracles..for more info PM me
| quote: |
| Originally posted by Floorfiller i can't believe your asking people on a music board about working out. most people here aren't in shape and would rather do drugs. |
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if you wanna be like bruce lee , your best off learning kung foo , you need to be proper fit though . if your not fit now you will never be that fit ,unless you have pure determination , try vertical press ups , etc
just go buy a gun .
Re: need some weight training advice...
| quote: |
| Originally posted by nrjizer Ok you fitness buffs, help me out here ... Im going more for tone than mass, the Bruce Lee look, not the Arnold look. Anyways, what are some good exercises to do to cover the whole upper body? Should I avoid more stressful, low rep things like pushups? Ive got a weight set to use. |
Discipline and committment.
1000 or less cal per day on a balanced diet...work every muslce in different parts of the body everyday. Do 30 min of cardio and you will no doubt see results in a few months. Hard work pays off. Most importantly, your mentality will change from schlep to alert and motivated!
1000 cal a day is pretty light for an avg. male.
That's true depending on one's size.
But ok maybe 1200cal.
But if you want that lean, cut look, then you have to take extreme measures.
I know a lot of what I'm talking about so...
1) DO NOT use supplements
- no steroids
- no special powders
- no special drinks
- no special energy bars
- only healthy, normal diet
2) Swimming is an excellent addition to your plan, this was said earlier.
3) How big you wish to get is very tricky and also depends on your body type:
Phase A: if you are fat (moderately or excessively),
do a lot of cardio, and ONLY cardio untill you have virtually no fat and are scrawny; it may take you as much as a year of intense swimming/running/biking and many many buckets of sweat before you realize this goal but its worth it (because you are then at phase B which is an infinately better place to be for adding muscle then phase A; all those retards you see walking around in the gym with a lot of muscle but no defintion are a result of trying to put on muscle while at phase A instead of phase B - don't be one of those losers - because bulk without very excellent cuts/definition is pointless and unattractive; do a lot of ab work at this phase to complement your cardio - situps, crunches, leg lifts
Phase B: else if you are scrawny
cardio is good but this time mainly important just to give your heart exercise and as a result you need to spend little time on cardio (perhaps 15-20 mins each time you come in or 30 mins once out of your 3 day rotation schedule
if you want exactly the bruce lee look then you should do a lot of martial arts and a lot of low weight high repitition sets with a few heavy weight low repitition sets, as he has virtually no bulk; you must also understand that bruce lee has that kind of toned look because he did martial arts with a lot of intensity and weight lifting can never trully be a substitute for the greatness that the arts are, so you'll never really get that degree of cuts unless you do martial arts very seriously - the best you can hope for is what i said and do a lot of swimming
otherwise if you want a van damme look (just a tad more bulky then bruce lee but still very cut, kind of the look you see advertised in men's health, kind of like my avatar), then you you should do most of your sets with heavy weights and low repitions and a few of your sets with medium weights and higher reps; you might think this will make you end up like arnold but this will only happen if you always increase your weights; you should build some bulk first and decide how much is good for you and then focus on toning by staying at that weight and not increasing any more even though you can and by doing increasingly more sets with lower weights; really you need SOME bulk
Other things you should know:
- working out is not so black and white as what I have said, there are other small intracacies
- what i've said assumes you have basic knowledge of what sets are, workout philosophy, and diet; to explain all this to you is not worth my time because there is a lot to say, so you have to make the effort to also get informed
- DO NOT do phase B you untill are scrawny dammit; so many people do and end up looking like fucking oxen (bulk but no cuts); if your already scrawny then you're in luck
- I'll say this again, NO supplements, and I mean it, progress is a lot slower but conversely your achievements also deteriorate much slower when you dont work out; really the natural route is always healthier then the artificial route be it in weight lifting or fighting a flu or cold (better to get rest and drink echinacea, etc then use antibiotics) or whatever
especially if you break either of those last two points right above this sentence, you don't deserve to have a nice body, hope this helps
uggh. DO NOT EAT ONLY 1200 CAL A DAY.
the average (healthy) person should have a 2000 calorie diet according to the department of health. But since you are trying to get stronger/bigger/faster etc. it should be considerable more than that. You should eat a lot of protein, but not the atkins diet.
Nalin got it right for the workout. If you are seriously interested in weightlifting/bodybuilding then i would go to a library and get some books on it. In the part where it shows the exercises look at how they are done in detail so you don't do them wrong and cheat yourself. And when you do go to the gym, dont go around correcting everyone's form and telling them they are doing it wrong.
Dont get discourged if you dont see results over night. it might take months before you see a significant change.
Wow, really great posts by Nalin and Vesa! Thanks a lot for your tipps!
I've done alot of research on this topic.
You want to have a fairly moderate - high calorie intake. Its recommended to have at least 2000 callories /day. You should also strive to consume an amount of protein equal to your body weight (eg I weigh 170lbs, so technically I should eat about 170g of protien). This way you will have plenty of fuel for your growing muscles. I use a nice whey powder called Interactive ISO whey. Mixed with milk, it gives you 50g of protien per glass.
If you want a nice ballance between mass and tone, your goal should be 3 sets of 10-15 reps per exercise. Adjust the weight to achieve this amount. When it becomes easy to achieve all of the reps, increase the weight.
A gym is definately a good thing. I worked out at home mostly before, and didnt really see much improvement even though I kept to my routine. Now I use the exercise room at my school, and I feel much more worked by the end. I expect better gains this way.
Screw everything everyone has told you, eat normally and get shwarzeneggers encyclopedia. That gives you the exercies, then just up the reps and sets with lower weights. Its fuckin easy. Its gonna be a month or two before you really notice it, but work out FUCKING HARD, dont half ass it, and you wont have to worry about anything.
| quote: |
| Originally posted by Orbax Screw everything everyone has told you, eat normally and get shwarzeneggers encyclopedia. That gives you the exercies, then just up the reps and sets with lower weights. Its fuckin easy. Its gonna be a month or two before you really notice it, but work out FUCKING HARD, dont half ass it, and you wont have to worry about anything. |
| quote: |
| Originally posted by Orbax Screw everything everyone has told you, eat normally and get shwarzeneggers encyclopedia. That gives you the exercies, then just up the reps and sets with lower weights. Its fuckin easy. Its gonna be a month or two before you really notice it, but work out FUCKING HARD, dont half ass it, and you wont have to worry about anything. |
to sum up wut everyone else was saying, bruce lee= a lot of reps of moderate amounts of weight, arnold swartz= few but excessive amount of weight, sore=muscle growing, pain=weakness leaving the body
catch you catz later superfly
When you lift weights, Lift very low weight at very high repetition. Just remember, the higher the repitions, the lower the number of sets. For example, if each set you lift has 20 repetitions, you'll probably only need to do one set, where as if you were strength training and lifting 3 reps per set, you'd need to life about 5 or 6 sets.
Also, when not working out, do lots of Cardio (Running, biking, Swimming, basketball, whatever you can). Eat when you are hungry, and just make sure that what you're eating is fairly good for you. Don't take any mass supplements, and don't starve yourself.
Hmm I should have elaborated a bit more: Im already in quite good shape (six pack beginning to show thru ), Im neither fat nor scrawny, years of doing things like skating and swimming and climbing and biking have left me in good shape (strength wise) all around. I just want to focus on a few spots that Id like to firm up a bit more, really my chest, biceps and triceps. And while im at it, I wouldnt mind getting more strength all around. Think more of a rock climber than a body builder (but dont think "Cliffhanger" ), thats what im going for, strength, rather than gigantic muscles bulging past exaggeration.
Anyways, this is great advice guys, thanks a bunch. Can anyone reccomend a good brand of protien suppliment that doesnt cost an arm and a leg? Shake, powder mix, bar, I dont really care what it is.
Btw, how much protien do you find in fish, specifically salmon? I know its a lot, and I eat like an assload of fish as often as I can (sometimes like 1.5 pounds in one helping!). Is there any specific number?
| quote: |
| Originally posted by DJ_Skaya Also, when not working out, do lots of Cardio (Running, biking, Swimming, basketball, whatever you can). Eat when you are hungry, and just make sure that what you're eating is fairly good for you. Don't take any mass supplements, and don't starve yourself. |
Have you guys heard of "SUPER SLOW" (or something like that). It is this new trainning method. They say you feel the difference after 6 weeks. Its like this: you train with as much weight as you can lift and repeat the exercise only a few times like 4 or 6. But the thing is, the repetition series (up and down) should las for 20 seconds. Averagely, we do it in 4 or 5 secs... I heard it works pretty much because you "stimulate" (couldnt find a better word) your muscle for longer. I read an article about it (which I wont post cause its in Portuguese and I wont be able to translate, sorry).
Any comments?
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