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Official Beginners guide to weight training. (pg. 6)
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| Massive84 |
| quote: | Originally posted by Orbax
you doing mostly machines or freeweights? |
For now machines because they are fun.
Whats the big difference btw, curious to know :) |
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| Orbax |
machines tend to focus really well on target areas...like fly machine works inner chest almost exclusively. The free weights stengthen stabilizing muscles , tendons, and usually are a little more compound in movement structure so you get a little more well rounded of a work out.
id say a 50/50 split of machines and freeweights is a great split.
like do dumb bell press to get the mass movements and then go and do a machine fly later for the focus.
also machines are great when your arms are tired or back or something thats usually involved in a compound movement and you want to target a muscle, the tiredness of the others doesnt affect the exercise so much. |
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| Massive84 |
| quote: | Originally posted by Orbax
machines tend to focus really well on target areas...like fly machine works inner chest almost exclusively. The free weights stengthen stabilizing muscles , tendons, and usually are a little more compound in movement structure so you get a little more well rounded of a work out.
id say a 50/50 split of machines and freeweights is a great split.
like do dumb bell press to get the mass movements and then go and do a machine fly later for the focus.
also machines are great when your arms are tired or back or something thats usually involved in a compound movement and you want to target a muscle, the tiredness of the others doesnt affect the exercise so much. |
Ok, so i should start with freeweights first, do as much as i can then switch to machines to finish it up?
I will try that tomrrow :), can't wait :D |
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| Orbax |
| thats what I like doing hehe. Warm up and loosen up with the free weights and get a good pump going and then blast the rest on machines...warning though, slow negatives, hard postives. With machines especially they will rip the out of your tendons if you do them uncontrolled. Be gentle or youre gonna be in a bit of pain hehe |
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| DJ Mikey Mike |
Quality thread. But I don't actually understand what is fully meant by:
How much time needs to be left between the warmup and the 3x12 for example. And then again how much time needs to be left before moving onto the next exercise? :conf: |
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| Ibizadreamer AG |
| Try to rest 30 secs. between sets. 3 by 12 just means three sets of 12 reps. And it's better to not rest for composite exercises (i.e. doing flat dumbell press and then immediately doing like lat pulldowns or something). That way you will maximize fat burning and you'll have an intense workout. |
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| djmetatron |
great stuff Orbax, thanks. haven't read throught the whole thread so I don't know if it was asked but should I do cardio before or after I do the exercizes? What is considered good practice?
I mostly go work out to do cardio; treadmill. And mabye fool around with the weights a bit, but didn't have the dicipline to start a regimind. But then I realized I'm a lanky fuk. :p And it's SUMMER! |
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| DJ Mikey Mike |
| quote: | Originally posted by Ibizadreamer AG
Try to rest 30 secs. between sets. 3 by 12 just means three sets of 12 reps. And it's better to not rest for composite exercises (i.e. doing flat dumbell press and then immediately doing like lat pulldowns or something). That way you will maximize fat burning and you'll have an intense workout. |
Thanks.  |
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| Emil |
| Well, I started lifting again. My schedule changed to 10:30a.m. to 7p.m. so I work out before going to work. Muscle memory is a great thing, after just 2 days I can feel the muscles "coming back to life." :crazy: :haha: |
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| Orbax |
cardio to warmup like 15 minutes moderate on a bike or runnin just to get blood pumping is fine. Do that before.
but DOING cardio...i devote seperate days to it because your body only has so much glycogen in it and doing weights pretty much drains it and then doing cardio just tears you up.
running and doing weights has same effect. Draining and tearing.
I do long distance running training a lot so runnin 2 miles to the gym and a work out is fine...the run back isnt really a run though, and sometimes I walk. By the end of the workout you just want to sleep youre so drained.
if you are going to be combing them make sure you are getting good carb intake afterwards to help replenish those stores.
edit:
as far as periods between sets, 1.5 minutes max. the sooner you do it, the less energy youll have and the less reps and sets you can do =s less weight lifted over all. For bulking up I usually say go to the limit of waiting and keep on lifting till you cant but for losing weight i breathe 20 times and then do the next set.
Really gets you good. |
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| idoru |
| Hmm, maybe this'll help give me some incentive to work out more. Thanks. |
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| trance4life627 |
| i've heard "grunting" while ur workin out gives u more power...true? |
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