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Beginning workout plan? (pg. 2)
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| johnson3161 |
| quote: | Originally posted by DJ Chrono
If you are serious about this and want to spend time doing it you should read the Max-OT Training series. It is very comprehensive, covering all aspects of weight training. It gives you exact information for constructing routines and which exercises are most benificial etc etc,
Max-OT
sign up for free, and get a nice 12 week plan. read it carefully and take everything it says into consideration.
I go by the Max-OT principals and I must say that I have improved alot since I first started 5 months ago. |
You should really try the Max-OT because it really works! |
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| DjJade |
i think abs can be done every day... i agree that musclegroups shouldnt be worked every day but abs are a diffeerent. most magazines and other literature that i have read on abs say you can do it everyday. and ive done it every day before and ill just say..they got really ripped from that. thats the only thing id ever recommend doing everyday....
and by abs i mean like crunches and legraises. nothing with weights...not even decline or whatever most peopel do. if you do that then i woudnt suggest doing it every day
oh... and i did mention squats above : ) |
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| Innervision |
I go to the gym every other day and work out different muscle groups on each. But I neverhteless throw in a little ab work (just using body weight, no extra resistance) and cardio each time. I havent felt fatigued from it.
Figure out whats right for you. |
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| Werewolf |
I was gonna reply to TrAnCe CoNtRoL's post, too but DJ Chrono said everything I was gonna say...
only difference: I always work out a muscle group twice a week but of course NEVER next day. I don't know, I just feel like that otherwise I'm not improving much.
and one more thing: never stay hungry after you work out, and also never eat a meal just before you start working out.
I'm eating 3 meals a day + 3 protein shakes between the meals(42 g. each) |
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| Orbax |
and there arent and hard and fast rules. I work out 2x a day an hour in morning hour at night, sometimes same msucle groups in the same day. After that ill take a 2 day break and do another group. Doing the same group of muscles every 4 days is twice a week still, and its nothing.
Arnold worked out for like 7 hours a day and if you download his workout video itll show him and friends doing squats so hard they passed out. then theyd get back up and keep doing them. That probably isnt the healthiest thing in the world, but hes doin pretty well these days still.
Anyways my point is that everyone is different. There are some good guidelines to follow for beginning, but after that play around with technique. Again why I say arnolds book because it helps break plateaus with different approaches to same muscle groups.
two things he says to do every day though: Abs, calves.
and dont eat right after you work out. Wait an hour. Your internal body temp raises to 103+ while doing that. Which means your body kind of thinks it has the flu. Any food you eat gets passed through and you dont gain its benefits. |
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| diego |
| quote: | Originally posted by Orbax
and there arent and hard and fast rules. I work out 2x a day an hour in morning hour at night, sometimes same msucle groups in the same day. After that ill take a 2 day break and do another group. Doing the same group of muscles every 4 days is twice a week still, and its nothing.
Arnold worked out for like 7 hours a day and if you download his workout video itll show him and friends doing squats so hard they passed out. then theyd get back up and keep doing them. That probably isnt the healthiest thing in the world, but hes doin pretty well these days still.
Anyways my point is that everyone is different. There are some good guidelines to follow for beginning, but after that play around with technique. Again why I say arnolds book because it helps break plateaus with different approaches to same muscle groups.
two things he says to do every day though: Abs, calves.
and dont eat right after you work out. Wait an hour. Your internal body temp raises to 103+ while doing that. Which means your body kind of thinks it has the flu. Any food you eat gets passed through and you dont gain its benefits. |
that routine seems rediculous, unless you can prove me otherwise, how have you progressed in the last 2 months, how much more are you benching, lifting, crunching etc? |
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| elena |
why cant you eat before the workout? wouldnt you be burning the intake during the workout anyway?
i go to the gym everyday. run, spinning, pilates, aerobics, weights with a trainer.
my goal's to loose the fat and tone the muscles. i dont intend on becoming all muscular and big. just slim and fit
any other advice, specifically on foods?
thanks,
elena |
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| Floorfiller |
| quote: | Originally posted by diego
that routine seems rediculous, unless you can prove me otherwise, how have you progressed in the last 2 months, how much more are you benching, lifting, crunching etc? |
its not ridiculous...its a good change from the usual...i also have lifted twice a day. in highschool i got up at 4 so i could...and then again after school...you should try it if you haven't...
| quote: | Arnold worked out for like 7 hours a day and if you download his workout video itll show him and friends doing squats so hard they passed out. then theyd get back up and keep doing them. That probably isnt the healthiest thing in the world, but hes doin pretty well these days still.
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let me just say that is a scary point when you are alone in your basement with just some music and a squat rack hehehe...i've never actually passed out, but definitely gotten VERY dizzy :crazy: |
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| Floorfiller |
| quote: | Originally posted by elena
why cant you eat before the workout? wouldnt you be burning the intake during the workout anyway?
i go to the gym everyday. run, spinning, pilates, aerobics, weights with a trainer.
my goal's to loose the fat and tone the muscles. i dont intend on becoming all muscular and big. just slim and fit
any other advice, specifically on foods?
thanks,
elena |
its all about ratios. just count your calories, eat clean and you should be fine. the idea behind not eating right before a workout is that if your stomach is full...then you body will be working to digest it and its better not to have any competition with your other muscles while working out...
sidenote: gotta love pilates...damn my gf's ass is hot hehehe... |
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| Orbax |
| quote: | Originally posted by diego
that routine seems rediculous, unless you can prove me otherwise, how have you progressed in the last 2 months, how much more are you benching, lifting, crunching etc? |
sigh...
Chest:
1) Incline Bench: Rep 230, max 300, im guessing flat bench is higher, I never do it
2) Flies, rep 70s
3) Cable Cross-overs 100 on each side
Biceps:
1) standing curls rep 50s, 70s max (dumb bells)
2) E-Z Curls. 115 reps
3) Seated curls usually do 40s
Triceps:
1) I use the 100 lb Dumb bell for french presses
2) rope pull downs is 120
3) Doign dips till failure, first set is 46 ish second 32,24,16,5,0
Shoulders:
1) Shrug 190
2) Shoulder press with dumb bells 70s
Back:
1) Rows with 140lbs
2) can do 75 pull ups
Stomach:
1) Rope crunch 170 lbs 5x8
Legs:
Press: 600
extend: 200
Curl: 180
Calf raisees: 210
Plus can run 7 back to back 6 minute miles
Cheers
Quote of the day:
"Better to keep your mouth shut and be thought a fool than to open it and remove all doubt." - Mark Twain |
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| Orbax |
| quote: | Originally posted by elena
why cant you eat before the workout? wouldnt you be burning the intake during the workout anyway?
i go to the gym everyday. run, spinning, pilates, aerobics, weights with a trainer.
my goal's to loose the fat and tone the muscles. i dont intend on becoming all muscular and big. just slim and fit
any other advice, specifically on foods?
thanks,
elena |
Its a blood flow and oxygen thing. Your stomach needs a lot of it to digest food. Ever eat a massive amount of food and then try to run 6 miles? Youll throw up. Your body at that point says Ok i need this for my legs, stomach, youre out of luck HWARRGGHHHHHH.
You want all available blood full of oxygen and circulating, not sitting in your stomach muscle constantly rolling and contracting to mash up food. |
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| diego |
| quote: | Originally posted by Orbax
sigh...
Chest:
1) Incline Bench: Rep 230, max 300, im guessing flat bench is higher, I never do it
2) Flies, rep 70s
3) Cable Cross-overs 100 on each side
Biceps:
1) standing curls rep 50s, 70s max (dumb bells)
2) E-Z Curls. 115 reps
3) Seated curls usually do 40s
Triceps:
1) I use the 100 lb Dumb bell for french presses
2) rope pull downs is 120
3) Doign dips till failure, first set is 46 ish second 32,24,16,5,0
Shoulders:
1) Shrug 190
2) Shoulder press with dumb bells 70s
Back:
1) Rows with 140lbs
2) can do 75 pull ups
Stomach:
1) Rope crunch 170 lbs 5x8
Legs:
Press: 600
extend: 200
Curl: 180
Calf raisees: 210
Plus can run 7 back to back 6 minute miles
Cheers
Quote of the day:
"Better to keep your mouth shut and be thought a fool than to open it and remove all doubt." - Mark Twain |
great work, but the majority of the lifting community wouldn't agree with you, but if it works for you that's great.
and no need for the comment at the end im just trying to learn |
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