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Workin Out Thread (pg. 16)
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| Orbax |
| Trance Control rocks - the artist. although your advice is good too |
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| Ygrene |
| quote: | Originally posted by TrAnCe CoNtRoL
i think deadlifts also release that hormone. but yes when you do squats and deadlifts...your other lifts will grow also. you have to utilize the three basic compound movements, and then work the rest of your routine around them. squats, deadlifts, and bench press = growth. after that, its up to you. |
Yes, it's testosterone. Squats are #1, deads are #2. One theory is that these exercises should always be done at the beginning of a workout because the release of test is beneficial to the rest of the workout. One downside to these 'big' exercises is that the greater the stress on your body, the greater the response is by your nervous system i.e. they also trigger stress response hormones like Cortisol, which can lead to tissue breakdown. So just like anything else I guess, too much of a good thing can be bad. ;) The key, in my opinion, to these 'big' exercises is to limit your time in the gym. Try and get in and out in about an hour and that way you reap the benefits of the test and also limit the negative effects of the Cortisol by getting some sugar and protein into your blood.
Also, your body typically produces most of its growth hormone when you are sleeping, particularly in REM sleep. That's why growing kids sleep so much and old farts like me need less and less. When you lift big like this, sleep big too. You'll recover quicker. What a great thread btw, I haven't talked exercise stuff in forever.
:) |
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| pooley |
me, I need to work out more though :/ |
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| Cloudburst |
Right I haven't read through all 16 pages, but I have some questions..
The thing is I hav never seen a gym from the inside, and I've decided to do something about it. :rolleyes:
My plan is to go to the gym 2-3 times a week the whole summer vacation (I didn't find a job) and that gotta give some results (is this realistic?). But I have like NO clue what to do there. I know I gotta put on a soft layer of muscles all over my body first and later on start putting on some shape.
So I'm wondering if you got a good training program or something to follow, and what I should think of etc... I thought I would ask for help here first.. Remember I'm a complete n00b in this area.. :o |
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| Ygrene |
| quote: | Originally posted by Cloudburst
Right I haven't read through all 16 pages, but I have some questions..
The thing is I hav never seen a gym from the inside, and I've decided to do something about it. :rolleyes:
My plan is to go to the gym 2-3 times a week the whole summer vacation (I didn't find a job) and that gotta give some results (is this realistic?). But I have like NO clue what to do there. I know I gotta put on a soft layer of muscles all over my body first and later on start putting on some shape.
So I'm wondering if you got a good training program or something to follow, and what I should think of etc... I thought I would ask for help here first.. Remember I'm a complete n00b in this area.. :o |
One of the amazing things about your body is that, when you ask it to respond to some type of change, it usually does; Especially in regards to physiacl stress. The great thing about having never worked out before is that during your first two months or so, you will make noticeable gains in strength, muscle tone, and maybe will pack on a *few* pounds of muscle. What's very important for you to know here is that if you gained 10 pounds of muscle (naturally) in an entire year, that would be a fantastic gain. So make sure you have realistic expectations of what you want to accomplish over your summer break.
Now the good thing about the questions that you have asked is that a million other guys have asked those same questions. And the answers can conveniently enough be found right at 7 - 11. :gsmile: What I mean by that is that you can buy an 'Ironman', 'Flex', or 'Muscle & Fitness' magazine just about anywhere and almost every month there is some type of article that will diagram a "Get Big Quick!" type of program. The bad thing about these articles is that nobody gets big quick. It just doesnt happen. The good thing about these articles is that they generally layout a nice, basic, foundation-building workout for a beginner like yourself.
And my last auggestion, after writing a long post telling you what you should do......dont always listen to what other people tell you to do. :D Seriously though, its your body and in the long run you are going to figure out what it responds to the best. So my best advice to you is to take all the suggestions, hints, and tips that people give to you and pick thru them and use what is most pertinent to your situation and you are most comfortable with.
And lastly: ^^^^^^Are those his shoulders or is that just part of the mountain range back there? ;) |
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| Nabistai |
| quote: | Originally posted by pooley
me, I need to work out more though :/ |
I seriously hope this is photoshopped cuz it seems hé can't even ing move. Not to mention it's ugly... |
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| Orbax |
| quote: | Originally posted by Cloudburst
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its very realistic to expect results after 3 months. youll want to do the gym 3 time a week though, not two. althhough that first week will be twice cuz youll be so sore ^_^
http://www.exrx.net/Lists/Directory.html will be the reference as to how to do the workouts.
Its going to take you a few weeks to figure out exactly what wieghts you need to be using. Because your body will respond very quickly at first and youll probably jump up 10 lbs of resistance that first week
. That all being said
Here is a very simple program that can get you in an out in about 45 minutes. That way you can work out even if you have a job (which most people do, but gym goers dont make excuses, they either go or they dont ;) )
Monday:
find the calf raise machine. 6 sets of 8.
take some dumb bells, lay on a flat bench somewhere. Youll probably want to start with 35s. put them on your thighs, and lay back while bringing them out into a pushup position in front of you. Then do a set of 8 for bench. stand up, stretch your chest out. count to 40 and do another set. only wait about 1 minute by the clock or 40 seconds counting. do 4 sets of 8 with 1 minute rests.
dont change out the 35s to a higher weight unless youre sure you can do 5 sets of 8 with a higher weight. The first two can fool yous ometimes and get a lOT heavier at the end hehe.
wait a minute before next exercise, or until you catch your breath.
go do some lat pulldowns on the machine 4 of 8. 1 minute rests. probably want 70lbs or so.
find the hamstring machine that will make you pull legs in from a straight position. make sure to stretch hams out before exercise, such an easy muscle to pull.
Do some db (dumbell) flies. probably want 20s or 25s. 5 of 8.
one armed rows, 5 of 8 with a 40.
go find a leg press sled (one you put weight plates on, preferably laying on your back and pushing it up) and do six sets of 8 with two 45 plates on each side.
done for day !
Wednesday:
first, quit whining about being sore and go to the gym!
then do some standing bicep curls with dbs.
tricep rope pulldowns on the machine
find a shoulder press machine do that.
standing hammer curls
more tricep rope pulldowns
one more set with those shoulder presses.
5 sets of 25 situps/ rope crunches / decline bench situps
5x8 for all exercises. for any tricep exercise key is not moving your elbow in any direction. For biceps, dont swing your weight to get it up thats cheating and ineffective. It will mean less weight but a better body, so the cheating losers who can swing higher weights.
We will leave that as your basic two work out days, a chest back legs, and a biceps triceps shoulders. They cover the basic movements and will get the majority of your body. You can go through that exercise site and add on and swap out exercises you like. Id say dont do barbell for chest unless you have a gym buddy or a spotter. You can still make impressive gains without barbell.
remember to focus on trying to make each muscle work for exercise. EG if you are doing db flies, and you are feeling it more in your triceps than chest, lock your elbow and focus on squeezing your chest together until you feel your chest working out.
Feel free to ask any more questions.
edit** also diet is huge. quit eating junk food, you know what isnt good for you so dont eat it. Eat lots of chicken and fish, get your vegetables, have some salads, and make sure to have a fairly high carb intake (im thinking spaghetti here). Protein builds muscle, carbs keep your body from breaking down existing protein for energy during the day. You need both badly if you are working out. drink tons of water. Your muscles are 75% water. and eat more than you usually do. Its been rough for me to eat so much food but ive kept slim with all the workouts.
oh i forgot. on your off days, try to go for a jog or something at least 2x a week.
so yeah, eat big, workout big. If nothing else, eating all that food will REALLY make you want to hit the gym hehe. |
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| Incantation_UK |
| I've just broken both my wrists, a small fracture in one and a Colles break in the other, and was just wondering if anyone knew how long I should wait before doing any weight training that puts serious strain on my wrists, eg. bench and curls? |
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| Orbax |
| im guessing at least a month. I think 6 weeks is usually the rec time to wait on that. |
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| Radagast |
| quote: | Originally posted by Incantation_UK
I've just broken both my wrists, a small fracture in one and a Colles break in the other, and was just wondering if anyone knew how long I should wait before doing any weight training that puts serious strain on my wrists, eg. bench and curls? |
Talk to a doctor. |
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| Orbax |
| and no whacking off |
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| pooley |
fractures => 4 to 8 weeks, depends on your healing 'speed'.
No gym for me, just some training at home.
Weights and situps will do for the moment.
Maybe some jogging, biking.
Best is to do sets of 3 right? And how long must the intervals be between em?
Any other exercices esy to do at home?
tia :p |
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