quote:

Originally posted by Direct Power 1-10 Reps Power 3-6 Sets Maximal Strength 1-5 Reps Maximal Strength 4-6 Sets Hypertrophy 8-12 Reps Hypertrophy 3-4 Sets Endurance 12-25 Reps Endurance 1-3 Sets

Ok but what rep/set # do I do to start off with?

What's a clipboard trainer?

As a suggestion and to keep things basic start off with 1-2 muscle groups per workout, 3-4 exercises per muscle group, 3-4 sets and 10-15 reps.

Heres an example

BICEPS
Barbell curl - 4sets X 6-10reps
Alternate Dumbell Curl - 4 X 10
Standing Rope Curl - 3 X 12

I would also suggest that you work your triceps (antagonist) with your biceps(agonist)

And as for a clipboard trainer....hahaha a clipboard trainer is basicaly nothing more than a rep counter. Or some Huge lugnut that gives everyone the same workout that he did just becouse it worked for him/her.

Before ever seeking a personal trainer always make sure they are qualified, certified, edjucated or has some type of rep for actually getting someone in shape.

quote:

Originally posted by Direct As a suggestion and to keep things basic start off with 1-2 muscle groups per workout, 3-4 exercises per muscle group, 3-4 sets and 10-15 reps. Heres an example BICEPS Barbell curl - 4sets X 6-10reps Alternate Dumbell Curl - 4 X 10 Standing Rope Curl - 3 X 12 I would also suggest that you work your triceps (antagonist) with your biceps(agonist) And as for a clipboard trainer....hahaha a clipboard trainer is basicaly nothing more than a rep counter. Or some Huge lugnut that gives everyone the same workout that he did just becouse it worked for him/her. Before ever seeking a personal trainer always make sure they are qualified, certified, edjucated or has some type of rep for actually getting someone in shape.

This sounds complicated. But yea, ok.

At my university, you can have a trainer for your first time in the gym. I hope they don't suck. I guess I'll ask for their qualifications before shelling out the 20+ bucks.

quote:

Originally posted by Ygrene www.bodybuilding.com Never woulda guessed that one, huh?

lol seriously. i go there all the time for new exercises and shit.

Well, if you are going for strength and not mass, it isn't really body building. Body building is a very unhealthy sport: people who do it professionaly have to friggin starve and dehydrate themselves on a regular basis. If you just want to get strong, I'd call that weight training. And if you want to weight train, stay away from body building forums, lest they lull you into their world of herbal supplements and bodily masochism.
I myself don't really use sites because I find they are all too often about making your body look good and less about strength, but I can reccomend just some general rules to follow when getting a routine down. I don't have any such certifications as a trainer, but I've been lifting for over 8 years and I've been to several lifting tournaments as well, though if you can't tell I am very biased towards certain sects of weight lifters.

As a rule, always try to at least alternate between exersizes that work out a particular muscle group. For example, don't do dips right after you bench press (they both work the chest heavily) and don't do pull-ups right after you do curls (biceps). You can usually tell what something works out by where it hurts when/after you are doing it. Also, you should do some sort of warm-up/stretch before lifting, even some light cardio would help get the blood flowing and make you less prone to getting injured. Be sure to stay hydrated and during any workout NEVER drink anything other than water. And Direct is right, eat lots of protein and carbs (pasta is a great food for lifters) Other than that, just observe what other people do and go from there. I learned how to do dozens upon dozens of workouts just from observations and talking to people in the gym.

And always, always ALWAYS make sure you are using correct form (whatever hurts the most :P) and if you aren't sure don't hesistate to ask somebody. I could really suggest more if I knew more of your intent, such as where exactly you would like to get stronger or if there are any strength goals you would like to reach (bench X amount, one-handed push-ups, ect). Also, do you want to build up strength in your legs and for what purpose? If you like to run long distances, I would NOT suggest lifting much if at all with your legs, but if you don't run or do sprinting or sports that involve short bursts of speed then you would do well to work on them.

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Last edited by Dyshein on Sep-24-2007 at 05:45

quote:

Originally posted by Dyshein Well, if you are going for strength and not mass, it isn't really body building. Body building is a very unhealthy sport: people who do it professionaly have to friggin starve and dehydrate themselves on a regular basis. If you just want to get strong, I'd call that weight training. And if you want to weight train, stay away from body building forums, lest they lull you into their world of herbal supplements and bodily masochism. I myself don't really use sites because I find they are all too often about making your body look good and less about strength, but I can reccomend just some general rules to follow when getting a routine down. I don't have any such certifications as a trainer, but I've been lifting for over 8 years and I've been to several lifting tournaments as well, though if you can't tell I am very biased towards certain sects of weight lifters. As a rule, always try to at least alternate between exersizes that work out a particular muscle group. For example, don't do dips right after you bench press (they both work the chest heavily) and don't do pull-ups right after you do curls (biceps). You can usually tell what something works out by where it hurts when/after you are doing it. Also, you should do some sort of warm-up/stretch before lifting, even some light cardio would help get the blood flowing and make you less prone to getting injured. Be sure to stay hydrated and during any workout NEVER drink anything other than water. And Direct is right, eat lots of protein and carbs (pasta is a great food for lifters) Other than that, just observe what other people do and go from there. I learned how to do dozens upon dozens of workouts just from observations and talking to people in the gym. And always, always ALWAYS make sure you are using correct form (whatever hurts the most :P) and if you aren't sure don't hesistate to ask somebody. I could really suggest more if I knew more of your intent, such as where exactly you would like to get stronger or if there are any strength goals you would like to reach (bench X amount, one-handed push-ups, ect). Also, do you want to build up strength in your legs and for what purpose? If you like to run long distances, I would NOT suggest lifting much if at all with your legs, but if you don't run or do sprinting or sports that involve short bursts of speed then you would do well to work on them.

Very ignorant statement.

How is bodybuilding unhealthy?

First, what bodybuilder starves and dehydrates on regular basis? Starve? wtf? In order to stay anabolic, you need to eat at least 5 meals a day. How is this starving?

Dehydration can be a way of getting more shredded for a contest. Unless you compete there is really no point of doing it. Plus its only for like 5 hours or whatever of not drinking water. Not total dehydration. In fact, any educated lifter will tell you, at least 1 gallon of water a day.

Herbal supplements?

Bodybuilding is all about eating right, lifting hard and feeling good. There is nothing unhealthy about it. Anything can be taken to an extreme and be called unhealthy.

___________________
Dan K

No. Bodybuilding is about looking good, period. You are talking about something else. And it is hardly ignorant, seeing as how it is based almost soley on my own personal experiences with weight lifters, many of whom were body builders and would explain what they had to go through in order to be one. Perhaps you lift in some sort of ideal gym where everybody tries to be healthy, but I've seen sooo many guys comparing what protein powder they were using, bragging about how they added 10 pounds to their frame without building the muscle up to the point, talking about how they need to work on their delts/thighs/biceps/forearms just because they didn't look good enough, ect. ect. I'm not saying everyone is like that, but there are plenty of people out there who lift for all the wrong reasons. I've seen it in high school with football players and wrestlers. I've seen it in college (perhaps most prevalently), and to a lesser degree I have seen it in smaller gyms, everywhere I have ever lifted.

Bodybuilding is a purely asthetic sport, and that is why I hate it.
Weight lifting tournaments, on the other hand, favor strength, not looks. There's nothing wrong with working out when the goal is to be healthy. But the goal of bodybuilding is just to look good, health be damned.

___________________
Top two EDM songs:
Leama and Moor - Shades of Red
Solarscape - Alive (Hydroid Pres Phyn Remix)

Last edited by Dyshein on Sep-24-2007 at 06:31

quote:

Originally posted by Dyshein No. Bodybuilding is about looking good, period. You are talking about something else. And it is hardly ignorant, seeing as how it is based almost soley on my own personal experiences with weight lifters, many of whom were body builders and would explain what they had to go through in order to be one. Bodybuilding is a purely asthetic sport, and that is why I hate it. Weight lifting tournaments, on the other hand, favor strength, not looks. There's nothing wrong with working out when the goal is to be healthy. But the goal of bodybuilding is just to look good, health be damned.

Correct.

Plenty of body-builders are weak.

Size doesn't equal strength.

Density is what matters.

Bodybuilding is for short men, bald men, and men with exceedingly small penises, or just generally blokes with low self esteem.

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Ha!

I just remembered seeing a clip from that stupid show "Survivor" a while back. As a challenge they had to hold logs loaded with buckets of water across their shoulders for as long as they could.

This HUUUUGE black guy who was a body-builder by profession got beaten by this tiny woman who would have weighed about 55kgs.

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quote:

Originally posted by Beat Blog Correct. Plenty of body-builders are weak. Size doesn't equal strength. Density is what matters. Bodybuilding is for short men, bald men, and men with exceedingly small penises, or just generally blokes with low self esteem.

Well, also for guys who want chicks. Girls tend to like what I term "pretty boy" muscle, muscle that looks good but has very little density and strength to it. Nice to see another person who agrees with me

___________________
Top two EDM songs:
Leama and Moor - Shades of Red
Solarscape - Alive (Hydroid Pres Phyn Remix)

quote:

Originally posted by Dyshein Well, also for guys who want chicks. Girls tend to like what I term "pretty boy" muscle, muscle that looks good but has very little density and strength to it. Nice to see another person who agrees with me

I disagree.

A lot of gym junkies/bodybuilders do weights because they think women will be more attracted to them.

Some women are, but they're retarded.

The whole "gym body" look is just stupid, like when you see guys with HUGE triceps or some other minor muscle, then everything else is tiny and out of proportion. Or perhaps they are all size, no tone.

I think most women tend to prefer a more "natural" muscled look, such as what a surfer or rock climber might obtain. Far better tone than a gym junkie.

___________________
Mix archive | Melbourne club guide

quote:

Originally posted by Ygrene www.bodybuilding.com Never woulda guessed that one, huh?

Misc section...just like the COR...

but better