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Updated Beginner's Guide to Working Out (pg. 2)
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| nchs09 |
| i got one of those big balls.. does it help to do crunches on that or floor is better? :wtf: |
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| Ygrene |
| quote: | Originally posted by SAEBodybuilder
Bascially, Flat bar bench, Deadlifts, and Squats are the three excerises that your routine should be built around. Heavy deadlifts and squats will do more for your total body muscle growth than any other exercises period.
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Awesome advice.
And not just for bodybuilders but, any athlete that is interested in building speed, strength, and power. |
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| SAEBodybuilder |
And, since we're posting pictures these are from two years ago.
I"m magic Number 8. |
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| Orbax |
ok routine Numero dos:
Squats:
1x15 warmup [115]
1x10 [135]
1x10 [185]
1xfailure [135]
Walking dumb bell Lunges:
3x20 [20s]
ok on these: Straight back, arms not swinging. You step out far and slowly go down. DONT just walk and drop because that puts lateral tension on your kneecap and thats bad. You NEVER touch knee. You keep it 2-3 inches off the ground and then power up off extended leg. Walk *immediately* into the next step. That .gif is standing lunges, im talkinga bout making them a walking lunge. Walk between the machines, or find a strip, something, dont feel bad everyone does it. So no knee touch, never stop moving. i usually do 10 steps, turn around and 10 back. This exercise. will.bone.you. :D
Seated Calf Raises:
3x10 [90]
Hamstring Curls:
1x12 warmup [60]
1x10 [70]
1x10 [80]
1xfailure [70]
now on this, be careful. easy muscle to tear. The one *I* use is laying on your stomach and I like it better than the sitting down ones. so the weights change slightly.
Seated Calf Raises:
3x10 [90]
OR
standing calf raises:
3x10 150
ab routine again.
if you do it right youll be drained. but throw in some leg sled if you dont feel satisfied :)
more later @@
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workout #3
Arnold Presses:
1x12 warmup [20s]
1x10 [25s]
1x8 [30s]
1x8 [35s]
make sure its a power move.
Tricep rope extensions:
1x12 warmup [60]
1x10 [70]
1x10 [90]
1x10 [100]
1xfailure [70]
*thats a bar but most gyms these days have the rope there*
keep your elbows in ONE SPOT the whole time. Tricp extends the arm, if you are moving elbows you are using shoulders and other muscles to help and it gives you a work out. complete the motion, dont rest.
flat bar bicep curls:
1x12[warmup] [70]
2x19 [80]
1xfailure [70]
again, dont move those elbows, dont swing your arms, keep back upright. slow down explosive up.
Seated Calf raises:
3x10 [90]
machine shoulder press (the machine that does shoulders :p)
1x10 [35 lbs per arm]
1x10 [45s]
1xfailure [35s]
Hammer Curls followed by isolation curls:
3x20 [20s]
get a light weight hehe. You start off and do 10 hammer curls. They are like normal curls but palms inward , like youre using a hammer. Gets the forearms too that way. do them 1 side at a time. after that drop one of the weights and bend forward slightly andhang your arm straight down. keeping the elbow locked focusing on using your bicep to bring the weight up. your arm is going to be cocked out to the side, with elbow pointing out and you lifting the weight across your chest. after 10 of these switch to the other arm and do the other 10.
so youre basically doing 10 hammer curls and then super setting 10 isolation curls on top of it. Gets you good!
kickbacks:
3x10 [15 lb DB]
elbow up high!!! dont let it come down. Flex that as you finish!
seated calf raises:
3x10
ab routine. |
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| Orbax |
| quote: | Originally posted by SAEBodybuilder
Just my two cents:
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I kind of disagree on some of your points. A beginning weight trainer wont have the requisite lower back strength for things like dead lifts...i think that injury is higher chance. I think probably 6 months is a good time to just get some basic focus stuff down and then move on to the larger tendon-jerking compound stuff.
The till failure each time kind of ends up boning you as you do less weight lifted over all...like, i looked at your pictures and stuff...but Ive been involved with state winning national guys for a while now and they kind of disagree with your points...
but yeah, i think youre kind of thinking advanced stage stuff hehe. I know I sure as wouldnt want to do that when Im just starting to do all this :p |
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| venomX |
i agree with u, specially for the deadlifts :wtf:
ive been goin to the gym on and off for like a 2 years, once for 3 months straight then off then 4months straight then off and for 2months now sttraight and have trouble with the deadlifts, i cant imagine how much trouble real begginners would have |
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| Ygrene |
| quote: | Originally posted by venomX
i agree with u, specially for the deadlifts :wtf:
ive been goin to the gym on and off for like a 2 years, once for 3 months straight then off then 4months straight then off and for 2months now sttraight and have trouble with the deadlifts, i cant imagine how much trouble real begginners would have |
It's all about form, whether beginner or pro.
I'm not saying that you do this but, I see waaaaay too many people compromise form in order to stack weight on the bar. Then when the results don't come or they have a difficult time with the exercise, they don't understand it and become frustrated.
For beginners this is especially true, since (it seems) the majority of the people that start a weight training program just want to 'get buff' and just go in and start moving weights around...not really doing any research or seeking professional training. In that route, it's a trial by error.
I could see no problem with taking an absolute noob to working out and on his first day introducing him to deadlifts (or squats) as long as the emphasis is on form. (and by emphasizing form, I mean doing the exercise weightless if necessary for weeks/months until the proper basis is established). Not only to teach them the movement but, also to teach them that, in matters of moving around weights, form is the key to long term success and staving off injury in the weight room. |
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| SAEBodybuilder |
| I took my best friend (who had never lifted before) to the gym a little more than a year ago and during his frist 2 weeks taught him (or tried to) to squat and dead. Now he is doing quite well and pushes up some decent weight on both with great form. There's no reason not to start off with them (if only the bar) to help get from and build msulce. If someone lacks the core strength for these excercises, the best way to build that strength is to do these excerises with manageable weights. |
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| Ygrene |
Some pics of me a few months ago. I really need to get a camera and update pics.
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| Project 7 |
| please no more pics in your undies :haha: |
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| Ygrene |
| quote: | Originally posted by Project 7
please no more pics in your undies :haha: |
Hey now!
In all fairness to my partial nekkidness, those are b-ball shorts! |
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| Floorfiller |
| quote: | Originally posted by Project 7
please no more pics in your undies :haha: |
yeah nude ones :wtf: :wtf:
/goes too far :stongue: :p |
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