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need some weight training advice... (pg. 2)
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| GeneDefekt |
That's true depending on one's size.
But ok maybe 1200cal.
But if you want that lean, cut look, then you have to take extreme measures. |
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| Nalin |
I know a lot of what I'm talking about so...
1) DO NOT use supplements
- no steroids
- no special powders
- no special drinks
- no special energy bars
- only healthy, normal diet
2) Swimming is an excellent addition to your plan, this was said earlier.
3) How big you wish to get is very tricky and also depends on your body type:
Phase A: if you are fat (moderately or excessively),
do a lot of cardio, and ONLY cardio untill you have virtually no fat and are scrawny; it may take you as much as a year of intense swimming/running/biking and many many buckets of sweat before you realize this goal but its worth it (because you are then at phase B which is an infinately better place to be for adding muscle then phase A; all those retards you see walking around in the gym with a lot of muscle but no defintion are a result of trying to put on muscle while at phase A instead of phase B - don't be one of those losers - because bulk without very excellent cuts/definition is pointless and unattractive; do a lot of ab work at this phase to complement your cardio - situps, crunches, leg lifts
Phase B: else if you are scrawny
cardio is good but this time mainly important just to give your heart exercise and as a result you need to spend little time on cardio (perhaps 15-20 mins each time you come in or 30 mins once out of your 3 day rotation schedule
if you want exactly the bruce lee look then you should do a lot of martial arts and a lot of low weight high repitition sets with a few heavy weight low repitition sets, as he has virtually no bulk; you must also understand that bruce lee has that kind of toned look because he did martial arts with a lot of intensity and weight lifting can never trully be a substitute for the greatness that the arts are, so you'll never really get that degree of cuts unless you do martial arts very seriously - the best you can hope for is what i said and do a lot of swimming
otherwise if you want a van damme look (just a tad more bulky then bruce lee but still very cut, kind of the look you see advertised in men's health, kind of like my avatar), then you you should do most of your sets with heavy weights and low repitions and a few of your sets with medium weights and higher reps; you might think this will make you end up like arnold but this will only happen if you always increase your weights; you should build some bulk first and decide how much is good for you and then focus on toning by staying at that weight and not increasing any more even though you can and by doing increasingly more sets with lower weights; really you need SOME bulk
Other things you should know:
- working out is not so black and white as what I have said, there are other small intracacies
- what i've said assumes you have basic knowledge of what sets are, workout philosophy, and diet; to explain all this to you is not worth my time because there is a lot to say, so you have to make the effort to also get informed
- DO NOT do phase B you untill are scrawny dammit; so many people do and end up looking like ing oxen (bulk but no cuts); if your already scrawny then you're in luck
- I'll say this again, NO supplements, and I mean it, progress is a lot slower but conversely your achievements also deteriorate much slower when you dont work out; really the natural route is always healthier then the artificial route be it in weight lifting or fighting a flu or cold (better to get rest and drink echinacea, etc then use antibiotics) or whatever
especially if you break either of those last two points right above this sentence, you don't deserve to have a nice body, hope this helps |
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| Neo nEro |
uggh. DO NOT EAT ONLY 1200 CAL A DAY.
the average (healthy) person should have a 2000 calorie diet according to the department of health. But since you are trying to get stronger/bigger/faster etc. it should be considerable more than that. You should eat a lot of protein, but not the atkins diet.
Nalin got it right for the workout. If you are seriously interested in weightlifting/bodybuilding then i would go to a library and get some books on it. In the part where it shows the exercises look at how they are done in detail so you don't do them wrong and cheat yourself. And when you do go to the gym, dont go around correcting everyone's form and telling them they are doing it wrong.
Dont get discourged if you dont see results over night. it might take months before you see a significant change. |
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| TranceGiant |
| Wow, really great posts by Nalin and Vesa! Thanks a lot for your tipps! |
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| DJ Chrono |
I've done alot of research on this topic.
You want to have a fairly moderate - high calorie intake. Its recommended to have at least 2000 callories /day. You should also strive to consume an amount of protein equal to your body weight (eg I weigh 170lbs, so technically I should eat about 170g of protien). This way you will have plenty of fuel for your growing muscles. I use a nice whey powder called Interactive ISO whey. Mixed with milk, it gives you 50g of protien per glass.
If you want a nice ballance between mass and tone, your goal should be 3 sets of 10-15 reps per exercise. Adjust the weight to achieve this amount. When it becomes easy to achieve all of the reps, increase the weight.
A gym is definately a good thing. I worked out at home mostly before, and didnt really see much improvement even though I kept to my routine. Now I use the exercise room at my school, and I feel much more worked by the end. I expect better gains this way. |
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| Orbax |
| Screw everything everyone has told you, eat normally and get shwarzeneggers encyclopedia. That gives you the exercies, then just up the reps and sets with lower weights. Its in easy. Its gonna be a month or two before you really notice it, but work out ING HARD, dont half ass it, and you wont have to worry about anything. |
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| Floorfiller |
| quote: | Originally posted by Orbax
Screw everything everyone has told you, eat normally and get shwarzeneggers encyclopedia. That gives you the exercies, then just up the reps and sets with lower weights. Its in easy. Its gonna be a month or two before you really notice it, but work out ING HARD, dont half ass it, and you wont have to worry about anything. |
well i wouldn't say its easy, but thats the best advice i've heard so far hehehe, but i have to disagree with your food suggestion. |
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| benfica88 |
| quote: | Originally posted by Orbax
Screw everything everyone has told you, eat normally and get shwarzeneggers encyclopedia. That gives you the exercies, then just up the reps and sets with lower weights. Its in easy. Its gonna be a month or two before you really notice it, but work out ING HARD, dont half ass it, and you wont have to worry about anything. |
I disagree...there's some really good advice here, and some other i don't get, And the Arnold Encyclopedia is an excellent book. And remember, waht anyone says, you're never going to look like Arnold. Arnold's look is almost impossible to get. Even though he used steroids i'd say only 0.10% in a pool of the world population will ever get 22" arms,54" chest, with a 28" waist :eyes: |
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| budahbro |
to sum up wut everyone else was saying, bruce lee= a lot of reps of moderate amounts of weight, arnold swartz= few but excessive amount of weight, sore=muscle growing, pain=weakness leaving the body
catch you catz later superfly |
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| DJ_Skaya |
When you lift weights, Lift very low weight at very high repetition. Just remember, the higher the repitions, the lower the number of sets. For example, if each set you lift has 20 repetitions, you'll probably only need to do one set, where as if you were strength training and lifting 3 reps per set, you'd need to life about 5 or 6 sets.
Also, when not working out, do lots of Cardio (Running, biking, Swimming, basketball, whatever you can). Eat when you are hungry, and just make sure that what you're eating is fairly good for you. Don't take any mass supplements, and don't starve yourself. |
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| nrjizer |
Hmm I should have elaborated a bit more: Im already in quite good shape (six pack beginning to show thru :D ), Im neither fat nor scrawny, years of doing things like skating and swimming and climbing and biking have left me in good shape (strength wise) all around. I just want to focus on a few spots that Id like to firm up a bit more, really my chest, biceps and triceps. And while im at it, I wouldnt mind getting more strength all around. Think more of a rock climber than a body builder (but dont think "Cliffhanger" :D), thats what im going for, strength, rather than gigantic muscles bulging past exaggeration.
Anyways, this is great advice guys, thanks a bunch. Can anyone reccomend a good brand of protien suppliment that doesnt cost an arm and a leg? Shake, powder mix, bar, I dont really care what it is.
Btw, how much protien do you find in fish, specifically salmon? I know its a lot, and I eat like an assload of fish as often as I can (sometimes like 1.5 pounds in one helping!). Is there any specific number? |
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| GeneDefekt |
| quote: | Originally posted by DJ_Skaya
Also, when not working out, do lots of Cardio (Running, biking, Swimming, basketball, whatever you can). Eat when you are hungry, and just make sure that what you're eating is fairly good for you. Don't take any mass supplements, and don't starve yourself. |
Now there's a thought!
And yes, keep caloric intake to a minimum and eat nothing but fuel=nutritional foods. Lions and tigers and bear OH MY~!:eek:
Oh and about the fish question, fish=protein and thats a great source, but dont consume your proteins on just fish....try eating red meat, legumes....3oz is good a day for a female like myself.
P.S. Fish isnt good for you in massive quantities like such |
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