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Workout Thread III (pg. 32)
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| Rainborn |
The ABSOLUTELY best thing to do, and wow it really is true, is to swim alot. ALOT!
You'll be training your whole ing body when you do that, just variate your swimming techniques or whatever it's called. Like butterfly, chest etc, do some diving.
p.s. it's really fun too |
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| Ygrene |
First order of business for you Bradley is: No weed, no E.
And 5 days/week we are going to have you in the gym for teh weight training. Additionally, you will need at least 8 hrs of sleep every night and drinking water consistently throughout the course of the day.
I reccomend five supplements for you:
1. Protien shake
2. Creatine
3. Glutamine
4. Daily Multi-vitamin
5. Vitamin C supplement
Here is what your split will look like:
Monday
off
Tuesday
Arms
Core exercises - Barbell curl & close grip bench press
Wednesday
Legs
Core exercises - Squats & stiff-legged deadlifts
Thursday
Shoulders
Core exercises - Military press (seated or standing) & shrugs
Friday
Off
Saturday
Chest
Core exercises - Bench press (Preferably incline)
Sunday
Back
Core exercises - Chin-ups & bent-rows (& light deadlifts)
Let's Go! |
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| bluE_Neon |
| quote: | Originally posted by Rainborn
The ABSOLUTELY best thing to do, and wow it really is true, is to swim alot. ALOT!
You'll be training your whole ing body when you do that, just variate your swimming techniques or whatever it's called. Like butterfly, chest etc, do some diving. |
+1 |
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| Orbax |
Ill post more, but I was 6'1 and 135 when I started. You arent starting off at a bad spot at all. The biggest challenges for you are going to be Motivation and Dedication.
First couple months are hard, especially with no partner. Its harder after a day of work too.
But realize that its really hard to not see results from a consistent effort in the gym.
Id need to know how many days a week and for how long you plan on working out. A picture you want to post or IM or PM to me would also help so I can help make a routine that focuses on your weak areas.
Just For starters though,
Squats, Incline Bench Press, and T-Bar rows are going to be your staples. Theyll pack on muscle and strength fast.
In the last few months ive dropped my weights and focused more and more on form and proper technique. Before all else you need to get the idea in your head you arent there to impress anyone.
Muscles respond to pressure, not weight. A proper form will reduce injury, focus the exercise to isolate target muscle groups, and give your ego a check hehe.
I used to incline bench press almost 300 lbs when I was power training.
Now I do about 185 and am WAY happier with my body.
So yeah, the more info you throw out the more we can help. Added into that is if you feel like spending money on supplements, although to be honest I dont really like to use them for anything other than breaking plateaus.
Might also be helpful for the people giving advice to post pictures of themselves so you can say "oh, that workout gives me that body" and help focus it that way.
Itd be pretty damn cool if you started though man, its fun stuff. |
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| Rainborn |
| quote: | Originally posted by Orbax
Ill post more, but I was 6'1 and 135 when I started. You arent starting off at a bad spot at all. The biggest challenges for you are going to be Motivation and Dedication.
First couple months are hard, especially with no partner. Its harder after a day of work too.
But realize that its really hard to not see results from a consistent effort in the gym.
Id need to know how many days a week and for how long you plan on working out. A picture you want to post or IM or PM to me would also help so I can help make a routine that focuses on your weak areas.
Just For starters though,
Squats, Incline Bench Press, and T-Bar rows are going to be your staples. Theyll pack on muscle and strength fast.
In the last few months ive dropped my weights and focused more and more on form and proper technique. Before all else you need to get the idea in your head you arent there to impress anyone.
Muscles respond to pressure, not weight. A proper form will reduce injury, focus the exercise to isolate target muscle groups, and give your ego a check hehe.
I used to incline bench press almost 300 lbs when I was power training.
Now I do about 185 and am WAY happier with my body.
So yeah, the more info you throw out the more we can help. Added into that is if you feel like spending money on supplements, although to be honest I dont really like to use them for anything other than breaking plateaus.
Might also be helpful for the people giving advice to post pictures of themselves so you can say "oh, that workout gives me that body" and help focus it that way.
Itd be pretty damn cool if you started though man, its fun stuff. |
The more weight = The more pressure?
Anyway, Orbax why make it so complicated? As I said before swimming does it! |
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| Orbax |
| quote: | Originally posted by Rainborn
The more weight = The more pressure?
Anyway, Orbax why make it so complicated? As I said before swimming does it! |
Physics = pressure. For every action there is an equal and opposite reaction. Doing an explosive contraction with less weight produces more localized pressure then a sloooooooooowww lift of heavy weight. The weight wants to stay at rest so pushing it really hard gives you that.
As you go up in weight the pressure certainly increases. And you think that complicated? hehe there are 800 page books out there on just this subject. Theres a lot to it.
And if you are thinking swimming will give you a swimmers body...They all work out. Really hard. I was friends with and worked out with several swimmers on the college team and they have pretty hardcore routines. Swimming cuts you down, makes you lean. |
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| Rainborn |
Oh yeah... you're right about that (the pressure thingy).
But really, swimming gives some good results, man. I do it myself so I know. |
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| EriK_V |
| quote: | Originally posted by Rainborn
Oh yeah... you're right about that (the pressure thingy).
But really, swimming gives some good results, man. I do it myself so I know. |
i agree. but i also know that they all hit the weights pretty hard. i have friends that swim and play water polo in college. yes they are cut from swimming, but they also weight train.
i love lifting weights. i started out at 5'10'' and 129lbs. I used to be a runner, and naturally i have a small frame. since i started college this past year i decided to hold off on running for a while and bulk up -- ladies like the muscles. i was honestly tired of being skinny. Now, I'm still 5'10'' (haha) but weigh 152lbs. Each week i continue to grow as I eat more and more. I still look skinny, but I'm getting to where I want to be.
getting bigger, it seems, is really about knowing what works for you and varying your workouts. I noticed that for a couple weeks i was stagnant at ~149. I started changing up the routine and saw results. I would have to say that form and diversity are key componets to a training program.
I always do my best to utilize proper form because I try to isolate and use only the muscle I am working. I notice most people have a problem with form in the gym, especially when doing exercises like bicep curls. Most tend to rock their back in an effort to lift heavier weights when in reality, they should just tone done the weight and do a proper rep. Your muscle will be worked more completely and you'll be able to see the results.
Diversity. I try not to do the same exercise twice in the same week. After a while, your muscles will not respond to the same exercises like they did at first. Change it up.
Lastly, eat a lot and healthily. Take a daily multi vitamin and try some protein supplements. In my opinion, don't take creatine. Drink a lot of water instead.
live well |
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| Jackson |
Ok, i need to start working out more often. Ideally i want to tone myself all over but mainly my stomach.
I'm about 6'1"-6'2"
In January i weighed over 18 stone! which is around 260 pounds
Now i weigh about 15.5 stone (217 pounds)
I have a rowing machine that i bought in Feb, i also have a couple of light 2kg dumbells (4.4lb) that were given to me.
I work out maybe once or twice a week as usually i'm very tired from work. I eat one meal a day at dinner time since in the morning i am too busy to eat breakfast, sometimes at lunch i will eat fruit or have some canned mackerel and at dinner i eat whatever is cooked for me. I must admit i dont drink much liquids, maybe 2 pints of any liquid throughout the day. I do not drink any caffine, only fruit/green teas, fruit juices or water.
When i DO workout i usually do the following:
5 min warm up of stretches and a couple of wieght reps.
2km (1.25 miles) on rowing machine, usually takes 16 mins or so. I will do 5 mins on easy setting, 4 mins medium setting, 3 mins hard setting, 4 mins medium setting.
50 sit ups with both 2 kg dumbells on my chest
75 reps on each hand of 2kg dumbell.
Cool down stretches.
Please note i know nothing about working out and have never been to a gym so my routine will be completely wrong i'm sure! Also i may not seem enthusiastic about working out in my post but im turning over a new leaf now. |
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| venomX |
| quote: | Originally posted by Jackson
Ok, i need to start working out more often. Ideally i want to tone myself all over but mainly my stomach.
I'm about 6'1"-6'2"
In January i weighed over 18 stone! which is around 260 pounds
Now i weigh about 15.5 stone (217 pounds)
I have a rowing machine that i bought in Feb, i also have a couple of light 2kg dumbells (4.4lb) that were given to me.
I work out maybe once or twice a week as usually i'm very tired from work. I eat one meal a day at dinner time since in the morning i am too busy to eat breakfast, sometimes at lunch i will eat fruit or have some canned mackerel and at dinner i eat whatever is cooked for me. I must admit i dont drink much liquids, maybe 2 pints of any liquid throughout the day. I do not drink any caffine, only fruit/green teas, fruit juices or water.
When i DO workout i usually do the following:
5 min warm up of stretches and a couple of wieght reps.
2km (1.25 miles) on rowing machine, usually takes 16 mins or so. I will do 5 mins on easy setting, 4 mins medium setting, 3 mins hard setting, 4 mins medium setting.
50 sit ups with both 2 kg dumbells on my chest
75 reps on each hand of 2kg dumbell.
Cool down stretches.
Please note i know nothing about working out and have never been to a gym so my routine will be completely wrong i'm sure! Also i may not seem enthusiastic about working out in my post but im turning over a new leaf now. |
Sounds good for staying healthy and in good shape. Depending on what your goals are youll need different routines. So if you post what you want to get out of working out we can make some recommendations. |
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| Jackson |
Ideally a flatter stomach, something where i'm not afraid to take my top off at the beach or pool or whatever. And i got slight man-boobism so i need something to get rid of that lol :p
Mainly torso and upper body work like stronger arms. I'm not too bothered about my legs to be honest. Besides, from what i've heard using a rower is a good way to help strengthen alot of areas.
Lemme know if u need more info. :) |
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